ONE of the biggest challenges in dieting is managing hunger while staying in a calorie deficit. Cutting calories often leads to cravings and energy dips, but it doesn’t have to.

“The key is choosing foods that are naturally low in calories yet high in volume, fibre, or protein,” explained health promotions specialist Dahlia-Leigh Cox.

“These foods help you feel full and satisfied without overeating, making it much easier to stick to your weight loss goals.”

She said instead of focusing on restriction, smart dieters focus on nutrient-dense, filling foods that keep hunger in check and energy levels steady.

“From fibre-packed vegetables to high-protein staples, these foods allow you to eat more while consuming fewer calories so you’re not walking around starving all day,” Cox said.

Here are some top options she said that deliver satiety without the calorie overload.

1)Leafy greens & vegetables (non-starchy)

Examples: Spinach, kale, romaine lettuce, broccoli, cauliflower, zucchini, cucumbers

Why they work: High in fibre and water, very low in calories

How to use: Bulk up meals, stir into eggs, soups, or smoothies.

2)Berries

Examples: Strawberries, raspberries, blueberries, blackberries

Why they work: They’re low in sugar, high in fibre, and satisfy sweet cravings

How to use: Great in Greek yogurt or oatmeal for volume and flavour.

3)Eggs

Around 70-80 calories each, packed with protein and healthy fats

Why they work: Protein is highly satiating and helps reduce hunger hormones

How to use: Boiled or scrambled, they’re a great breakfast or snack.

4) White fish & lean protein

Examples: Cod fish, tilapia, chicken breast, turkey breast

Why they work: Very high in protein, low in fat and calories

What they do: Helps preserve muscle while in a calorie deficit.

5)Potatoes (boiled or baked)

Surprisingly filling despite the carb content

Why they work: High in resistant starch and fibre (especially with skin)

How to use: Better boiled or roasted than fried.

6)Soups (broth-based)

Broth-based veggie or chicken soups are very low in calories

Why they work: High water volume = high satiety

Tip: Avoid creamy or heavy soups.

7)Oatmeal

High in fibre and volume, especially with added fruit or protein

How it works: Helps control appetite and blood sugar

Tip: Best made with water or low-fat milk.

8)High-water veggies & snacks

Examples: Celery, cucumber, bell peppers, pickles

How to use: Great for snacking and crunch cravings

Why they work: Virtually calorie-free but hydrating and satisfying.

9)Greek yoghurt (plain, non-fat)

High protein, low calorie, versatile base

Tip: Add berries or a bit of honey for flavour. Avoid sweetened versions (they’re high in sugar)

10)Legumes (lentils, chickpeas, beans)

Moderate in calories, but high in fibre and protein

How to use: Great in soups, salads, or as a meat replacement

“Volume eating can help reduce hunger naturally,” Cox said. “Build meals around veggies and lean protein, and you’ll feel full while staying in a deficit.”