13-05-2025
The 6 foods with ‘zero calories' that can help you lose weight by filling you up between meals
SNACKING can be trickier than meal planning when it comes to weight loss - it's easy to overeat on convenient, often unhealthy, options.
But finding the right snacks can help you manage hunger, prevent overeating at mealtimes, and keep you on track during your weight loss journey.
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Opting for foods that are high in protein, fibre, and healthy fats are a great way to help you feel full and satisfied.
And calories also count when it comes to shedding excess pounds.
So what healthy, zero calorie snacks exist?
Rob Hobson, nutritionist and author of Unprocessed Your Family Life, says no food is truly zero-calorie - even the lowest-cal options still contain some energy.
He added: "But there are plenty of everyday foods that are as close as it gets, and when you're trying to lose weight, they can be really helpful to see you feeling full between meals.
"These types of foods are either very low in calories, nutrient-dense, hydrating, or help scratch a flavour itch—all of which can make sticking to your goals a lot easier'
Here are six of Rob's favourites...
1. Cucumber – 100g = 16 kcal
Cucumber is about 95 per cent water, so it's very low in calories but still gives you that satisfying crunch.
Rob explained: "It's great for staying hydrated and works well as a base for snacks - try it with a little lemon juice, chopped dill, sea salt or even a dollop of hummus as a more nourishing snack.
"Because it's high-volume and refreshing, cucumber can help take the edge off hunger without spending too much of your calorie budget."
I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry
2. Egg Whites – 100g (3 egg whites) = 52 kcal
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Egg whites are one of the best low-calorie protein sources you can get.
They're virtually fat-free and made up almost entirely of high-quality protein, which is the most satiating macronutrient.
Rob advised: "You can scramble a few egg whites with vegetables like grated courgette for a low calorie snack between meals and they can also be added to homemade baked oats and fruit and nut snack bars as well as smoothies (only pasteurised from a carton) to give them a protein boost.
"Ideal if you're managing your appetite while trying to retain lean muscle."
3. Leafy Greens – 100g = 16 kcal
Think spinach, rocket, kale or mixed salad leaves.
Leafy greens are nutrient-dense, low in calories, and rich in fibre, folate, vitamin K and other key micronutrients.
Rob recommended: "You can pile them high on your plate for next to no calories, which adds bulk and texture to meals and helps you feel like you've had a proper feed.
"They also work brilliantly as a base for protein-rich foods and can be thrown into most dishes.
"Steamed greens are a really nice low calories snack between meals just add a squeeze of lemon juice, chopped garlic and a pinch of salt."
4. Pickled or fermented veggies (like gherkins or kimchi) – 50g = 5 kcal
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These foods are brilliant for adding punchy flavour without adding calories.
They're also a good way to satisfy savoury cravings and in the case of ferments offer gut-friendly benefits, thanks to their abundance of live bacteria—just make sure you opt for varieties without added sugar.
"Their saltiness and crunch can really hit the spot between meals and there are loads of great brands out there like Vadasz who do lots of really interesting varieties," said Rob.
5. Seaweed Sheets – 5g = 15 kcal
These are the ultimate umami snack.
Nori sheets are super low in calories but high in iodine and other trace minerals, which support different areas of your health including the thyroid.
Rob added: "Like green veggies they can give you a nice micronutrient boost.
"They're great for satisfying that savoury/crispy craving without resorting to crisps or other ultra-processed snacks.
"Plus, they're naturally portion-controlled—handy if you're watching how much you eat. I think Itsu do the best ones."
6. Miso Soup – 200ml = 28 kcal
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A warm mug of miso soup is a low-calorie comfort fix that also hydrates and helps tide you over between meals.
Rob said: "It's savoury, satisfying, and offers a small dose of beneficial antioxidants and live bacteria.
"Keep a few instant sachets in your desk drawer or cupboard—it's a simple, nourishing option when you need something light but tasty.
"You can also add some small cubes of silken tofu for extra protein without adding too many more calories."
Can you target fat loss to one area?
We all have those wobbly bits we'd like to change more than others.
Targeted fat loss, often referred to as "spot reduction," is the idea that you can lose fat from a specific part of your body by focusing exercise to that area.
However, the scientific consensus is that spot reduction is largely a myth.
When you lose fat, it tends to come off in a genearl manner, spread over the body.
It is determined by genetics and hormonal factors rather than specific exercises.
However, you can focus exercise on a certain muscle which can help it to tone and grow.
This can contribute to a different look of that area, especially if you are lean (meaning there is not much fat there).
To lose fat:
Reduce the calories you eat
Have a balanced diet, making sure to eat lots of fruits and vegetables. These contain fibre which help you feel more full
Do regular exercise more than you were before. This could be walking, gym classes or weights
Stick to something long term. If your plan is too drastic, you're more likely to give up
