June 23, 2024

Low-Calorie Foods for Weight Loss

Hello Everyone.

Do you want to lose weight and not feel hungry all the time?

Are you looking for low-calorie foods for weight loss?

This post is for you. I’m going to share 5 important things about branded low-calorie foods so you can understand exactly what they do to your body. Then, I’m going to show you some higher-calorie meals that are even better for weight loss so you can decide what to eat to lose weight.

Let’s start with the 5 important things you need to know about branded low-calorie foods.

1. Beware of Marketing. Selling Matters More Than Your Health.

2. Most Low-Calorie Foods Should Carry a Health Warning!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

4. Don’t Count Calories for Weight Loss

5. Low-Calorie Foods for Weight Loss Lead to Misery

1. Beware of Marketing. Selling Matters More Than Your Health.

I started researching low-calorie products and a quick online search led me to ‘low-calorie crackers’. The first one to come up was a sweet chili flavor rice cracker with 106 calories per 25g. That’s about 6 crackers. The marketing focus is on the calories as they are written in big bold type on the label, the same size as the logo.

The label for these crackers tells you they are ‘baked not fried’, 93% fat-free, gluten-free, and are a healthy, delicious low-fat snack.

Here are the ingredients:

Rice (84.5%), Rice Bran Oil (Contains Antioxidant: Soy Tocopherols), Sugar (4.3%), Salt, Milk Powder, Hydrolysed Soy Protein, Tomato Powder, Garlic Powder, Yeast Extract, Soy Sauce Powder (Soy, Rice, Salt), Onion Powder, Acidity Regulators: Calcium Lactate, Sodium Acetates, Citric Acid, Malic Acid, Flavor Enhancers: Disodium Guanylate, Disodium Inosinate, Vinegar Flavor, Maltodextrin, Paprika Powder (0.1%), Chilli Powder (0.1%), Colouring: Paprika Extract, Anticaking: Silicon Dioxide, Antioxidant: Soy Tocopherol, Capsicum Extract.

Do these ingredients sound healthy to you? Do you have them in your store cupboard? Why does a simple cracker need to contain so many chemicals? The answer, of course, is that these crackers are an ultra-processed, highly addictive food.

Young female doctor consulting overweight woman in clinic

2. Most Low-Calorie Foods Should Carry a Health Warning!

Ultra-processed foods like this are riddled with enhancers, stabilizers, emulsifiers, and other additives. These chemicals damage your gut microbiome and cause gut dysbiosis (Song et al, 2023).

Gut dysbiosis leads to chronic inflammation, which causes obesity!

It’s no coincidence that ultra-processed foods are big business, and obesity and diseases are on the rise. Over 1 billion people in the world are obese. That includes 650 million adults, 340 million adolescents, and 39 million children!

3. Most Low-Calorie Foods Will Lead to Even Greater Weight Gain

The bad bacteria that cause obesity love these acidity regulators, flavor enhancers, and anticaking agents. They will let your brain know that they want more of this rubbish so that they can survive and wipe out your good bacteria. This is why ultra-processed foods become addictive.

These chemicals confuse the brain’s hunger-reward system. They trick you into thinking you are eating something healthy, and your body searches for fiber, vitamins, and minerals. Because these foods are nutritionally deficient, your brain tells you to keep on eating, in the hope that you will find the nutrients you need. Ultra-processed food is wiping out our natural eating habits, and the body is starving.

This is why obesity is on the rise. These chemicals are in all low-calorie, marketed foods. Bodies are getting bigger, and malnutrition is getting greater. 

But when you eat real food filled with fiber, vitamins, minerals, and phytonutrients, your body knows how to utilize it. You don’t feel constantly hungry with a nutrient-rich diet. And more importantly, you won’t become obese and inflamed.

Fat woman., Shape up healthy stomach muscle, and diet lifestyle, to reduce belly concept.

4. Don’t Count Calories for Weight Loss

The ultra-processed low-calorie rice crackers state that they are 424 kcal per 100g.

We don’t count calories here at Eat Burn Sleep, but look at what you can eat for the same number of calories as these crackers:


A tray of chicken bites coated in anti-inflammatory ingredients, sprinkled with herbs

A serving of our chicken nuggets @ 200g = 310 kcals.

Two glasses with coconut yogurt and strawberries on top. Mint at the side.

A serving of our Summer Pudding, 113.2 kcals.


A bowl of Thai red curry with red and green vegetables.

Our Red Thai Vegetable Curry 217.4 kcal


A glass of a chocolatey-looking protein shake made with cacao, with a red and white straw in it.

Anti-craving Chocolate Shake 92kcal


A plate with a burger and salad on it, with a dip on the side with an orange napkin and knife and fork.

Moroccan Burger 204.4 kcal


A bowl of salad with tomatoes, quinoa, butternut squash and other vegetables in a pink and cream bowl

Butternut Squash & Quinoa Salad 268.4 kcal


You could use the same number of calories (or fewer!) and enjoy easily digested, genuinely healthy food that will help you lose weight and make your brain and body happy.

More importantly, look at the superpower nutrients you are putting inside your body in these quick and easy recipes:

  • Vitamins A, B1, B2, B3, B5, B6, B12, biotin, C, D, E, K, and folate.
  • Minerals like calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sulfur, and zinc.
  • Fiber to support your gut microbiome.
  • Omega 3, the essential fatty acid that helps manage inflammation.
  • All 9 essential amino acids that your body uses as building blocks for protein.
  • Anti-inflammatory, antioxidant polyphenols from colorful plant foods.

This is why EBS members are putting their weight issues and inflammatory conditions into remission and enjoying one of life’s joys: Eating delicious food. Just like Natasa:

“Since joining the platform 3 weeks ago, I have lost 3kg, and my bloating is gone.

I have bilateral patellofemoral osteoarthritis (severe pain in both knees) and the pain is now much less. I feel like I can finally start doing movement videos that I previously couldn’t do because of my knee pain.

Also, all your recipes are so tasty. Thank you so much.”

Woman having great happy life, jumping for joy on the beach

Eating this way will fill you up and allow your body to function as it should. It will make your skin glow, your hair grow and shine, your eyes sparkle, and, without a doubt, make you feel full of joie de vivre!

Remember that when your gut is well-fed, your brain is too. Healthy gut bacteria regulate mood balance and our “happy” neurotransmitters like serotonin. Are there many diets out there that can say the same?

5. Low-calorie foods for Weight Loss Lead to Misery

Following a low-calorie diet and counting calories all the time will lead to misery.

Weight loss diets gain popularity because people do lose weight at the beginning. Any weight loss regime is the same, whether it is the keto diet, a low-carb diet, or a low-calorie diet.

But keeping the weight off is the challenge. I know because I have tried most of these diets myself. Have you read Is Ozempic a Safe Way to Treat Obesity?, The Dangers of a Vegan Keto Diet or Is The Keto Diet Good For Diabetes?

When you eat low-calorie, nutrient-poor foods, your body is not satiated. The chances are you will think about food all day long because you are starving yourself of essential nutrients that you need to survive.

When you binge because you are so hungry, your body will hold onto that binge food because it worries that you will starve again. And this is how yo-yo dieting starts. Starve and binge. Weight loss and then even more weight gain.

Over time, the chronic inflammation that comes from eating ultra-processed low-calorie foods leads to weight gain, digestive problems, anxiety, brain fog, and depression. It can increase your risk of Alzheimer’s, and Parkinson’s Disease. Packing your body full of these chemicals is making your mind and body ill.

Young Asian lady celebrating her achievement, successful in slimming

What to Eat to Lose Weight

If you are looking for weight loss that lasts, I suggest you stop counting calories and stay away from ultra-processed low-calorie foods. It doesn’t work as a weight loss strategy, and it is dangerous, unsustainable, and boring!

Instead, give your body the nourishment it needs to feel energized and shed weight – just like EBS member Helen has done:

“I shed 10 pounds (4 and a half kg) following the Six Week Reset.

I feel so much more balanced and lighter inside and out, plus some digestive issues have disappeared.

The EBS approach is considered gentle and scientifically backed. I’m actively trying to maintain my now thriving gut health ‘garden’ as much as I can, limiting the damage it does in social eating situations.

I’ve never been a great cook, but I find the recipes so easy and filling. My favorites so far are chicken nuggets, zucchini bread, and chicken sausage shakshuka.

Plus, there are options for those of us with a sweet tooth or who can’t face savory protein for breakfast, which doesn’t happen on many healthy eating plans. Thank you, Yalda!”


Ready to lose weight and never feel hungry again? Find out more about our membership options now.

You might also enjoy:

Why Am I Always Hungry?

Best Exercise to Lose Belly Fat

Is AG1 Supplement Good For You?

Make every day count in terms of health and happiness. I hope your day is full of both.

Yalda x


Yalda Alaoui is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health.

Yalda Alaoui


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