Low in calories does not mean tasteless and poor in nutrients. Fill your refrigerator with healthy, non-nutritious foods that promote health and weight loss!
Although zero-calorie donuts have not yet been invented, that doesn't mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to fail. Don't stuff your stomach with food waste. Think of all the extra exercise you will need to do to burn the calories of a whole pizza or a tall glass of chocolate ice cream.
Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the 40 best products from different sections of the supermarket.
There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but supermarkets and farmers' markets are full of healthy, low-calorie foods that have little impact on dietary energy. Actually, 35 of the 40 foods listed here contain 100 calories or less per serving!
If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food, after which there is no feeling of hunger. After all, you don't want to go hungry all day.
Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. Meat, dairy and other sections of the supermarket are a generous haven for excellent food, which, despite its low calorie content, is loaded to the top with usefulness, like a bright taste.
If you want to chew on something but are afraid of putting on too many calories, these supplies will help you get the most without running over your limit.
Vegetables
1. Watercress
4 calories in 1 cup
Your menu needs this low-calorie vegetable. A study by the Center for Disease Control and Prevention found that among all supermarket foods, watercress is very high in nutrients. Simply put, tiny green leaves provide you with a gigantic dose of nutrients. And like other cruciferous vegetables, watercress is powerful.
Like other cruciferous vegetables, watercress is a powerful antioxidant
Heat olive oil in a large saucepan over medium heat. Slice 3 pears and 1 white potato into wedges and place in a saucepan. Add 1 tablespoon of grated ginger. Keep on fire for 2 minutes. Pour in 4 cups of vegetable broth, toss in ½ teaspoon of salt and ¼ teaspoon of black pepper. Bring to a boil, add heat and simmer, covered, for 20 minutes.
Add 2 bunches of watercress, 2 tablespoons of red vinegar, and 2 tablespoons of fresh tarragon. Keep on the fire for 5 minutes, squeeze out the juice of half a lemon and make a puree soup out of all this. Then pour 1 cup of unsweetened almond milk into a saucepan and cook for a couple more minutes.
2. Arugula
5 calories per cup
A bunch of spiced greens makes a great filling for a very low calorie salad or sandwich. Arugula compensates for its calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for green vegetables like baby spinach.
To whip up a sandwich, toast a couple of thin slices of bread in a toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with a second slice.
3. Celery
6 calories per stem
Celery may not have earned the status of the superfood that made kale the favorite food of skinny jeans fans, but it will be a cool crunchy touch to a low-calorie diet. Celery is an incredibly voluminous food, which means you can eat your fill without being overwhelmed by calories.
Celery is an incredibly voluminous food, which means you can eat your fill without being overwhelmed by calories.
Along with a small amount of calories, you will receive an impressive dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.
Make a hearty chicken noodle soup. In a large saucepan, heat oil over medium heat. Chop carrots, onions and celery, send them to the pan. Cook until the onions are tender. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Cook until vegetables are tender, then add chopped boiled chicken, boiled soba noodles, and fresh thyme.
4. Pak-choi (Chinese cabbage)
9 calories in 5 leaves
While the fame goes to kale and spinach, this Asian vegetable is worth incorporating into a calorie-limited diet. A member of the cruciferous family, it is rich in nutrients, especially antioxidants. It tastes milder than many dark vegetables and will appeal to those who are fussy about their food.
Separate the pak choy leaves from the stem and chop thoroughly. Chop the stem into thin strips too. Heat oil in a saucepan over medium heat. Add pak choy stem, 2 minced shallots, and 2 minced garlic cloves. Cook for 3 minutes or until stems are tender.
Add pak choy leaves and 2 teaspoons of grated lemon zest. Keep on fire until the leaves are slightly sluggish. Remove from heat, drizzle with 1 tablespoon of fresh lemon juice and season with salt to taste.
5. Radish
17 calories per cup
Radish gives food a light spicy flavor and improves its texture. Radishes are stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support the growth and repair of tissues, including muscle mass. And don't forget the tops of the green leaves, which are edible and contain tons of nutrients with a minimum of calories.
Radish is stingy on calories, but vitamin C is enough in it
Drizzle half a kilo of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and place in an oven preheated to 200 degrees Celsius for at least 35 minutes, or until tender and wrinkled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain, low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve the baked radish with yogurt sauce.
6. Zucchini
31 calories in one medium courgette
If you need to squeeze a certain amount of calories out of your diet, direct your supermarket cart to that vegetable. By doing this, you will load it with a ton of nutrients, such as hunger-satisfying fiber, potassium, vitamin K, and manganese.
Using a vegetable chopper or a sharp knife, slice the zucchini lengthways into strips that look like noodles and sauté them in olive oil for a couple of minutes. Top with tomato sauce over the squash noodles for a low-calorie pasta for dinner.
7. Cucumber
22 calories in half a cucumber
Cucumbers are 95% water, making them one of the least high-calorie foods in the supermarket. A high water content will help keep you hydrated and satiated, which will reduce your risk of being tempted by the cake. To slightly increase the fiber content, leave the vegetable cutter in the pantry because the vegetable fiber is found mainly in the skins.
To make the salsa sauce, combine chopped cucumber with bell peppers, diced avocado, chopped jalapenos, chopped cilantro, fresh lemon juice, and a pinch of salt. Serve with fish dishes.
Fruits
8. Plums
30 calories per plum
The characteristic sweetness of plums is a great way to satisfy sugar cravings without compromising your figure. Moreover, even dried plums from the supermarket are loaded with antioxidants.
Take 4 dried pitted plums, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange peel, 3 whole garlic cloves, and ¼ teaspoon salt ...
Send the whole thing to a saucepan and cook over low to medium heat, without a lid, stirring occasionally, until the plums are tender. Serve with grilled chicken breasts.
9. Grapefruit
37 calories in a half grapefruit
If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.
For a healthy side dish for the abs, divide the grapefruit into wedges and place in a bowl, retaining all the juice. Toss with avocado and finely chopped fennel or dill. Pour in the saved juice, 1 tablespoon of olive oil, season with a couple of pinches of salt and pepper. Serve the salad dressing garnished with fresh mint.
49 calories per glass
Available in supermarkets all year round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.
More importantly, in 2014, the Journal of Nutritional Biochemistry conducted a study showing that eating large amounts of red fruits and their antioxidants keeps coronary disease at bay by improving cholesterol levels.
To make an ultra-nutritious Spanish soup known as gazpacho, combine in a blender a third cup of water, 1 cup of strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt, and ¼ teaspoon black pepper. Refrigerate for 2 hours, then serve.
11. Nutmeg
61 calories per cup
The sweet, juicy pulp of cantaloupe is low in calories, but high in vitamin C and heart-healthy potassium. It's great as a stand-alone snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a cantaloupe before, go for the heavier and waxy skin. Do not use melon with soft patches.
The sweet, juicy flesh of cantaloupe is low in calories, but high in vitamin C and heart-healthy potassium
For a refreshing salad, combine baby spinach with cantaloupe cubes, cherry tomato halves, cucumber wedges, crushed feta cheese, and toasted almonds.
12. Blueberries
62 calories per glass
Blueberries are low in calories but high in fiber - an impressive 8 grams per glass. This will help you get enough without the risk of overeating.
By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fiber is so important in fighting fat stores. Another blueberry benefit is an impressive nutritional summary that includes antioxidants and vitamin K.
Add 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract to a medium saucepan. Bring to a boil, add heat and simmer over medium or low heat, stirring occasionally, for 20 minutes.
Dissolve 2 teaspoons of cornstarch in 1 tablespoon of water, add to the blueberry mixture and cook for 1 minute. Pour the sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.
Cereals
76 calories per ½ cup cooked porridge
Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents spikes in blood sugar. They can lead to depletion of energy reserves and uncontrollable bouts of hunger, during which there is a high risk of being tempted by food junk.
To make breakfast porridge, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to the pot. Bring to a boil and simmer for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with the consistency of oatmeal.
113 calories in a cup of cooked noodles
Soba noodles have about 50% fewer starch calories than durum spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for chasing six cubes. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak into it, which increases the calorie content of the product.
Cook the soba noodles as described on the packet (unlike regular pasta, rinse the soba well after boiling) and serve with salmon, boiled peas, carrots and shallots. Season with dressings with soy sauce, sesame oil, rice vinegar, and hot sauces.
15. Teff
128 calories in half a cup of cooked teff
Compared to other grains such as brown rice and quinoa, this grain from Ethiopia contains fewer calories. The tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes the diminutive teff a nutritional giant with a host of different nutrients including fiber, magnesium, calcium and phosphorus.
Teff has a malt-nutty flavor, and because it produces starch during cooking, it can be used to make low-calorie puddings, palette-themed variations or breakfast cereal reminiscent of Hercules.
Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain.
For body-healthy pudding, bring 2 cups water and 1/2 cup teff to a boil. Add heat and simmer, stirring occasionally, until the cereal has absorbed all the water - about 15 minutes.
Let the teff cool slightly, then use a blender or food processor to puree with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, 1/2 teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.
16. Wheat bran
31 calories per ¼ cup
Think of wheat bran as an easy way to add low-calorie foods to your diet. Topping it off is an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and slim.
To make delicious wheat bran muffins, mix ½ cup bran, ½ cup oat flour, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup of low-fat milk. Add liquid to dry ingredients and place ¼ cup dough for each muffin on a baking sheet.
31 calories per cup
Fatty movie theater popcorn is a calorie bomb, but homemade low-calorie popcorn is a great choice for your waistline. Since the popcorn is so large, you can easily fill your stomach with fewer calories than most snacks.
For an Asian-style snack, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and 1 lime zest, grated. Sprinkle the seasoning mixture over the popcorn flakes.
18. Rice pancakes
35 calories per pancake
If you're craving something crunchy, rice pancakes can help satisfy your need without the extra calories. Pancakes made from puffed brown rice are also a source of whole grains and carbohydrate energy. Avoid high-flavored options to stay away from sugars and untrustworthy ingredients.
For a quick snack, spread the ricotta cheese over the rice pancakes and sprinkle with the blueberries!
0 calories
The clear gelatin noodles are made from the crushed roots of the Asian konjak plant. It consists mainly of water-soluble, non-digestible fiber called glucomannan. There are practically no calories in shirataki.
The noodles have a rather vague taste, but they perfectly absorb the aromas of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.
Shirataki noodles are made up primarily of a water-soluble, non-digestible fiber called glucomannan
For a quick side dish, whip up shirataki according to package directions, then top with pesto sauce and garnish with cherry tomato halves.
20. Sandwich buns
100 calories in one (2 halves)
Flat, thin circles can save you a lot of starchy calories when making lunch sandwiches and breakfast toast. Case in point: Two slices of regular bread can have twice the calories. As with any bread, look for buns made with 100% whole grains for a bite and a dose of hunger-satisfying fiber.
To make a pizza for one in a couple of minutes, spread the tomato sauce on a bun, top with Canadian bacon and pieces of low-fat mozzarella. Microwave until cheese is melted.
Meat
21. Smoked turkey fillet
85 calories per 100 g
When you need to make a quick lunch sandwich, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the gourmet department. To avoid added sugars, do not buy honey-smoked fillets.
For a quick six-dice-friendly snack, cut vegetables such as carrots, courgettes, and cucumber into matchstick strips. Spread Dijon mustard on the sliced turkey, sprinkle with chopped vegetables and roll.
82 calories per 100 g
Delicate white cod meat won't fill your boat with calories, but it will provide a hefty dose of selenium. By acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If you can, choose cod from Alaskan waters as it is one of the more environmentally friendly options.
Grind in a blender or food processor 2 cups arugula, a bunch of parsley, a third cup of almonds, 1 chopped garlic, the juice of half a lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.
23. Mussels
86 calories per 100 g
There are many reasons to drop your nets in search of mussels! With 10 grams of premium protein in each serving, they offer an excellent protein-to-calorie ratio. This is in addition to being considered one of the purest seafood types and giving you a hefty dose of ultra-healthy fats.
The European Journal of Sports Science suggested that consuming omega-3 fats can increase workout performance by improving blood flow and maximizing oxygen uptake by working muscles.
With 10 grams of premium protein per serving, they offer a great protein-to-calorie ratio
Heat the vegetable oil in a large skillet. Lightly sauté the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and cook until most of the liquid has evaporated, also about 3 minutes.
Send the halved cherry tomatoes, ½ cup water and ¼ teaspoon each of ground red pepper, salt and black pepper to the skillet. Fry until the tomatoes begin to break down, about 4 minutes.
Now you can pour about a kilogram of mussels into the pan, close the lid and simmer for about 8 minutes until they open. Throw away the ones that remain closed.
24. Turkey legs
107 calories per 100 g
It's time to pamper yourself. The flavorful, low-calorie portion of poultry contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full throttle. But take it easy on oily skin, because the above calorie numbers only apply to meat. By stewing the legs in water, you will turn a significant portion of the connective tissue into gelatin, which will make the meat tastier, juicy and tender.
Heat the oil in a skillet large enough for the chicken legs over medium-high heat. Season the turkey with salt and pepper. Place the legs in a skillet, fry on both sides until a brown crust appears, about 6 minutes. Remove the thighs from the pan and reduce the heat to medium, top up with oil if necessary. Add 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Cook, stirring constantly, for 5 minutes, or until the leek is soft and golden brown.
Pour one and a half cups of chicken stock into the pan and scrape off any adhering pieces from the bottom. Place 1 cup of orange juice, 2 sprigs of fresh thyme, 1 teaspoon of the spice mixture, ¾ teaspoon of paprika, and ¼ teaspoon of salt into the skillet. Return the turkey legs to the skillet, bring to a boil and simmer until medium to a boil. Cook, covered, for one and a half to 2 hours, or until the meat is very tender, turning the legs over every 30 minutes.
108 calories per 100 g
It may not be the most inspiring meat on supermarket shelves, but if you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to find an alternative.
A large amount of protein will help to cope with the belly in two ways: by feeling full and by increasing the thermic effect of food, that is, the number of calories that you have to burn in order to simply digest food.
If you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to find an alternative.
For a juicy chicken breast, try stitching it. Place the fillets in a large saucepan and add water to cover the breast by at least 3 to 4 cm. Bring the water to a boil until only a few bubbles appear on the surface.
Do not boil! Simmer until low to medium heat, partially cover and cook for 15 minutes, or until cooked through. Adjust the heat as needed during cooking, keeping it at a gentle simmer and remove any foam that appears.
26. Pork tenderloin
108 calories per 100 g
Pork tenderloin is good meat with a high nutritional value and will not make a significant difference in your daily calorie intake. That being said, it contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to overcome tough workouts. And don't forget the protein load: 21 grams per 100g in a modest serving.
Heat 1 tablespoon oil in a large saucepan. Sauté 1 diced onion, 0.5 kg chopped pork tenderloin, and 2 cloves of minced garlic for 5 minutes. Pour 1 glass of red wine into a saucepan and simmer for 5 minutes. Add a jar of mashed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black peppercorns. Simmer until rice is tender, about 30 minutes.
117 calories per 100 g
If you're hunting for an inexpensive piece of beef that won't break a calorie bank, it's worth targeting the back of the beef flesh. Carved from the area around the hind legs of cattle, this bullseye is a type of red meat with a fantastic 6: 1 protein to fat ratio to help you build muscle more efficiently. Marinating meat before cooking will soften it and make it less likely to dry out during cooking.
In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, one lime juice, and ½ teaspoon cumin powder. Add 700g beef apple, cover and marinate in the refrigerator for at least 2 hours.
Heat 1 tablespoon oil in a grill or skillet over medium-high heat. Remove the steak from the marinade, dry and season with salt and pepper. Cook for about 8-10 minutes for medium roasts, flip the steak once in the process. Let the steak rest for 10 minutes, then cut into thin slices along the grain. Try serving meat in tacos.
LEGUMES
28. Silk Tofu
36 calories in 100 g
There are many varieties of tofu of various consistencies sold in stores. Silk tofu comes in “soft”, “hard” or “extra hard” forms. Little or no water has been removed from this variety of tofu, giving it a creamy texture and fewer calories than traditional-style dense pressed tofu.
While not a candidate for stir-fries, silk tofu is great for dishes like puddings, smoothies, dip sauces, and salad dressings. It keeps calories in check and is a good quality plant-based protein source.
For a low-calorie post-workout shake, try mixing 1 cup coconut water, 85 g silk tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.
29. Refried beans
91 calories per ½ cup
Made with mashed pinto beans, this staple Mexican dish will provide you with a massive dose of hunger-satisfying fiber along with a range of essential nutrients including magnesium, phosphorus and energizing iron.
Be sure to read the list of ingredients on the jar to make sure no fat is added to the product.
Combine roasted beans, chili powder, cumin powder, and fresh lime juice. Spread on bread and top with boiled or fried egg.
30. Canned beans
108 calories per ½ cup
Beans are a quick way to add low-calorie plant protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of the complex carbohydrates found in legumes, which will help keep you energized and satiated for a long time. Some companies already offer brine-free canned beans.
To freeze a worm for lunch, mix washed and dried canned beans with finely chopped bell peppers, tomato, cucumber and parsley. Sprinkle with lemon dressing.
31. Lentils
115 calories per ½ cup
Few foods can match the nutritional value of lentils. Not only is it stingy on calories, but it also provides you with a good serving of muscle-building protein, appetite suppressing fiber, and a solid list. And she saves a penny too!
Not only is it stingy on calories, but it also provides you with a good serving of muscle-building protein, appetite suppressing fiber, and a solid list of vitamins and minerals.
For a decent vegetable burger, place a quarter cup of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, add heat, and simmer until lentils are tender, about 25 minutes. Drain and set aside lentils to cool. Transfer the lentils to a food processor and grind until most of the lentils are minced but not creamy.
Add 1/2 cup instant oatmeal, 100 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.
Blind 6 equal sized flatbreads and fry them in a greased skillet.
Dairy products
25 calories in 3 tablespoons
If you're looking for pure, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites as a protein booster in smoothies.
Send half a cup of liquid egg whites, 1 sliced courgette and 1 cup of sliced tomato "cream" to a hot skillet. Stir constantly until the egg whites curl. Season the low-calorie scrambled eggs with hot sauce.
33. Mozzarella, partially skimmed
250 calories in 100 g
If you eat too much calorie-laden, fatty cheese, your six cubes will be covered in fat. But you can include cheese in your diet and eat it for fun if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially skim mozzarella has about 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.
You can include cheese in your diet and eat it for fun if you keep a piece of low-fat mozzarella in the refrigerator.
Make a caprese pasta by mixing durum pasta with canned albacore tuna slices, partially skim mozzarella cubes, cherry tomato slices, and chopped fresh basil. Whisk together olive oil, balsamic vinegar, salt and black pepper. Toss the sauce with the pasta.
83 calories per glass
Milk allows you to get premium protein without fatty calories. There are also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skim milk from cows that haven't been drugged with antibiotics.
Prepare oatmeal by mixing together 1/2 cup oatmeal, 1/4 cup plain or vanilla protein powder, 1/2 teaspoon chia seeds, and 1/4 teaspoon cinnamon. Pour in 2/3 cup skim milk and sprinkle with chopped strawberries and chopped nuts on top. Cover and let sit overnight in the refrigerator.
35. Plain low fat yogurt
137 calories per glass
Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even be allies in the fight against obesity!
Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.
Place ½ cup plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon chili powder, and a pinch of salt in a blender. Mix until smooth. Use as a sauce for tacos, steak, or fish.
Nuts and dried fruits
36. Almond milk, unsweetened
30 calories per glass
The dairy-free nut alternative is made by grinding the peeled almonds in water and filtering the mixture. Compared to whole nuts, they are very low in fat, so this is a low-calorie option for cereals, post-workout shakes, or weekend pancakes. Look for the word "savory" on the box. This is a guarantee that no sugar has been added to the artificial milk.
Recharge after training by mixing 1 cup of almond milk with half a cup of low fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon of cinnamon, and 1 cup of frozen strawberries.
37. Powdered peanut butter
45 calories per tablespoon
Some companies make peanut butter powder by compressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that lacks half the calories of regular peanut butter. But, as with the traditional spread, you will still receive nutritional bonuses in the form of protein and dietary fiber. You can even add the powder straight away to meals like oatmeal and protein shakes!
Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that makes you feel like a child again.
Condiments
3 calories per tablespoon
If you want to add fireworks of flavor to your sauce with virtually no calories, be sure to put vinegars, such as red wine, in your pantry. Some studies show that acetic acid can slow the digestion of food, which helps control blood glucose and increases feelings of fullness.
For a delicious salad dressing, combine equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.
39. Thyme
3 calories per tablespoon
Fresh herbs like thyme, basil, and dill are great opportunities to spice up meals and add vibrant flavors while minimizing the calorie increase. Natural flavor enhancers contain an arsenal of antioxidants that can turn a low-calorie diet into an effective remedy for disease.
Fresh herbs like thyme, basil, and dill are great opportunities to spice up meals and add vibrant flavors with minimal calorie gain.
Mix 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper. Rub this mixture over chicken, steak, or pork.
40. Cinnamon
6 calories in 1 teaspoon
When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you heighten the calorie-free flavor. Several studies, including a recent report in Scientific Nutrition, have linked cinnamon to an improved glycemic profile, which not only lowers the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat in your waist.
For a pudding that won't stir up your bowels, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat to nearly simmer. Remove the pan from heat, add 85 g of chopped dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.
Stir until the chocolate is dissolved. Add 2 teaspoons of grated orange zest, 1 teaspoon of vanilla extract, ½ teaspoon of cinnamon, and a quarter teaspoon of ground chili. Send the chocolate mixture, 1 packet of silk tofu, and 2 tablespoons of natural maple syrup to a blender or food processor and blend until smooth.
Chill the pudding for at least a couple of hours before serving.
A person who monitors his health and figure carefully chooses his diet. Such a diet should consist of the right foods, they should saturate the body with vitamins and minerals, while having a low calorie content. It is very important that food provides the body with the energy it needs for an active and healthy lifestyle. Regardless of gender and age, you need to choose hearty and low-calorie foods.
Quite often there is an opinion that if you reduce the amount of food, eat less often and in small portions, you will quickly lose weight. This is a complete delusion, firstly, it all depends on the composition of the products and their calorie content, and secondly, in this way you can harm your health. With any diet, the most important thing is not to harm your health and provide everything you need. Therefore, it is better to spend a little time studying the composition of the product, namely, nutrients and calories - it does not take much time, but provides an effective weight loss result.
The calorie content of the product directly depends on the content. With the breakdown of fats, the calorie content increases by 2 times, and if the breakdown of carbohydrates and proteins occurs, on the contrary, it is reduced. But at the same time, the lowest-calorie food should have enough and.
Easily digestible carbohydrates (they are) make it possible to quickly cope with the calories that come from fat. In turn, fiber allows a person to feel full.
Another condition is the water content. Water has no calories, so its consumption does not affect the figure in any way.
Low-calorie foods
When a person wants to lose weight, he does not have to give up normal and nutritious food and torment himself with diets. After all, this can be harmful to health, and the end result will not be at all as expected.
Practical advice: It will be correct to compose your diet in such a way that it consists of healthy ingredients that, with a low calorie content, will help get rid of extra pounds.
Of plant origin
Many have heard about the benefits of fruits and vegetables during the diet, which is fully justified. After all, they contain a lot of fiber, which perfectly lowers the level and at the same time helps to slow down the absorption of carbohydrates.
Fiber refers to the fibrous part of a plant. It is present in vegetables, fruits, berries. Another advantage is the high content of vitamins, minerals and dietary fiber.
Among the large selection of vegetables, there are clear leaders, for example, broccoli. 100g contains only 33 kilocalories, with this ratio it has many beneficial properties, contains magnesium, protein and calcium. It should be noted the carrot, which has 35 kilocalories per 100 g, it has an antioxidant effect, helps to strengthen the immune system, has a beneficial effect on vision and has a beneficial effect on the gastrointestinal tract.
The artichoke is no less useful, it contains only 40 kilocalories, it has a large number of vital components for human health. In addition, it contains a complex of enzymes, which contribute to the normalization of sugar in the human blood.
In the table below, you can find low-calorie plant foods that will help you create a healthy diet:
| Product | Kcal per 100g of product |
| Eggplant | 24 |
| Parsley (greens) | 49 |
| Parsley (root) | 47 |
| Potato | 83 |
| Zucchini | 27 |
| Celery (root) | 32 |
| Red cabbage | 31 |
| White cabbage | 28 |
| Cauliflower | 29 |
| Leek | 40 |
| Bell peppers - red | 27 |
| Bell peppers - green | 23 |
| Turnip | 28 |
| Beet | 48 |
| Onion | 43 |
With regard to fruits, they are low-calorie when they contain fructose. Nutritionists note that for people who want to lose weight, it is better to eat them in the afternoon, before lunch, then they will bring the maximum effect. It also needs to be consumed in small quantities. Speaking of the fruit leaders, grapefruit can be noted. These are the lowest calorie and at the same time satisfying foods. It contains 35 kilocalories, but it has an excellent property - it interrupts appetite.
Practical tip: If you miss a piece of fruit or drink juice, the feeling of hunger goes away. And for those who are losing weight, it will be useful to know one more fact. This fruit helps burn fat, ¼ part of it copes with 80 kcal.
Pineapple copes well with fats, in which there are 48 kilocalories. It has an excellent effect on the gastrointestinal tract and promotes the elimination of toxins from the body.
Enzymes are needed to help proteins assimilate in the body, and they are found in large quantities in papaya. This fruit will also help burn fat and contains 43kcal.
Pay attention to the following fruits:
It is useful to use a variety of fruits and vegetables in the diet, saturating the body with different vitamins and nutrients.
Animal origin
Despite all the benefits and rich composition of low-calorie vegetables and fruits, you cannot do without meat products when losing weight. They contain a protein that is responsible for building muscles. It is the muscles that provide movement, thereby burning fats.
But here you should also choose hearty foods with low calorie content, which will give everything the body needs and will not bring extra pounds when losing weight. Rabbit and poultry meat are dietary, beef and veal are perfect, you just need to choose lean cuts.
| Products | Kcal per 100g |
| Rabbit | 199 |
| horsemeat | 143 |
| Turkey | 197 |
| Hen | 165 |
| Chick | 156 |
| Veal | 90 |
| Beef | |
| Meat | 187 |
| Udder | 173 |
| Brain | 124 |
| Kidney | 66 |
| Heart | 87 |
| Language | 163 |
| Pork | |
| Liver | 108 |
| Kidney | 80 |
| Heart | 89 |
| Lamb kidney | 77 |
It is better to make a diet using different meat products, alternating them in the menu.
Dairy products
Other foods that are essential for a healthy diet are dairy. The advantage of such food is the ability to burn fat. The fact is that the calcium contained in them contributes to the production of calcitrol, which is capable of burning fats.
These are not all the advantages of dairy products, they also contain lactose, trace elements and nutrients that are necessary for a healthy body to lose weight.
Foods that can be added to the diet for weight loss:
What products you need to know about
When a diet is drawn up, basic foods are taken, calories, proteins, fats and carbohydrates are calculated. Often, people who want to lose weight are afraid of the menu, because they believe that healthy products are fresh, dry and not tasty. This is a misconception, a balanced diet is no less tasty and can be surprising. Thanks to non-nutritive products, you can diversify dishes, discover new tastes, aromas and create a festive menu. What foods are included in the ranking of the lowest calorie foods and how they can be consumed.
Greens
With the help of greens, you can change the tastes of familiar dishes, and it can contain 0-50 calories. It can be consumed fresh, added to salads and sprinkled with ready-made meals. It can also become a full-fledged ingredient when stewing, baking and boiling dishes. But the most beneficial effect on the body is unprocessed greens.
Pumpkin, asparagus
When losing weight, it is very important that excess fluid leaves the body. This process is carried out with the help of physical exercise or supplements that have a diuretic effect. But you can give preference to natural products, such as pumpkin and asparagus, which also have an effect on the body. If we talk about the calorie content, then there are 22 of them in pumpkin, and only 20 in asparagus.
Salad
It is rich in vitamins, nutrients and perfectly strengthens the immune system. This ingredient should be eaten raw and contains only 15 calories.
Kale
This product will be useful as a source of vitamins, trace elements, which has an excellent effect on the skin, hair, nails. And you should not be afraid of calories, since it contains 5 kcal.
Garlic
A wonderful ingredient used as a seasoning, it adds flavor and flavor to dishes. It has a beneficial effect on the cardiovascular system and belongs to strong antioxidants. Indispensable in winter, when colds and viral diseases increase. Contains 4 calories.
Chilli
Also a great seasoning for dishes. It promotes the production of a natural analgesic. The effects on the body are the same as in the two previous examples, but contains 20 kcal.
Tea
It is not only tasty, but also healthy. Regardless of which type of tea you choose, it will not bring one calorie to the body, since it simply will not hold them back. But it has anti-inflammatory and anti-spasmodic effects, acts as an anti-allergenic agent.
Since each product contains different vitamins and minerals, it is correct to use different ingredients in the menu.
Striving for ideal forms, you should start this difficult path with nutritional adjustments. Making a menu is not as easy as it seems at first glance. It is necessary to pay attention to the calorie content of dishes and their nutritional value. To make it easier for you, we have selected the most delicious and healthy weight loss products with an indication of each calorie.
Calories are necessary for a person to obtain energy.
For those who follow the figure, you need to pay attention to the calorie content of the dish.
However, there are hearty foods, the overuse of which entails negative consequences:
- metabolic disorder;
- gastrointestinal diseases;
- obesity, etc.
Therefore, it is important to pay attention to the calorie content of dishes for everyone, but especially for those who follow their figure.
The amount of calories entered into the body largely depends on how much the energy value of the product is absorbed in the gastrointestinal tract.
During normal functioning of organs and in the absence of diseases, substances are assimilated in the following quantities:
- fats - 9.3 kcal / g;
- proteins - 4.5 kcal / g;
- carbohydrates - 4.1 kcal / g.
The number of calories in raw foods can vary depending on the following factors:
- Heat treatment. Boiling and frying increases the nutritional value of food.
- Grinding and mixing. Products in the consistency of puree are more easily absorbed by the body with minimal loss of energy value.
Substances that could not be absorbed by the body are deposited in the fatty layer. Hence the notorious overweight.
Table: calorie content of foods for weight loss by group
Here are the main foods traditionally "living" on our table, with an indication of the number of calories. For convenience, the food calorie table is divided into groups.
You are what you eat! Vegetables and greens
| Name | Calories, per 100 g of product |
|---|---|
| Boiled potatoes | 80 |
| White cabbage | 31 |
| - redhead | 34 |
| - colored | 30 |
| Olives | 111 |
| Zucchini | 30 |
| Eggplant | 22 |
| Beans | 59 |
| Green onion | 21 |
| - leek | 38 |
| - onion | 41 |
| Carrot | 29 |
| Cucumbers | 15 |
| Tomatoes | 19 |
| Beet | 46 |
| Garlic | 106 |
| Spinach | 22 |
| Radish | 22 |
| Green pea | 75 |
| Parsley | 45 |
| Dill | 40 |
| Basil | 23 |
| Arugula | 25 |
| Pumpkin | 22 |
| Bell pepper | 38 |
Fruits and berries
Fruits are lower in calories. Along with vegetables, fruits and berries are considered low-calorie foods.
| Name | Calories per 100 g of product |
|---|---|
| Bananas | 87 |
| Pineapple | 49 |
| Grape | 73 |
| Apples | 48 |
| Lemon | 30 |
| Kiwi | 46 |
| Peach | 42 |
| Persimmon | 61 |
| Dried rosehip | 259 |
| - fresh | 106 |
| White currant | 37 |
| - black | 38 |
| - red | 39 |
| Melon | 34 |
| Watermelon | 27 |
| Pear | 41 |
| Grapefruit | 37 |
| Garnet | 53 |
| Cranberry | 27 |
| Raspberries | 43 |
| Plum | 41 |
| Cherries | 41 |
| Strawberry | 30 |
Cereals, beans and cereals
Most of these foods are slow carbohydrates that provide the body with long-term energy.
Legumes are rich in protein, dietary fiber and valuable minerals. Therefore, despite the rather high calorie content, cereals and beans must be included in the diet menu.
| Name | Calories per 100g |
|---|---|
| Boiled buckwheat | 92–110 |
| Boiled rice | 116 |
| Oatmeal porridge | 93 |
| - rice | 79 |
| - buckwheat | 137 |
| - barley | 84 |
| - semolina | 77 |
| Beans | 36 |
| Beans | 57 |
| Lentils | 46,3 |
| Rye | 283 |
| Barley | 288 |
Fish and seafood
All kinds of sea creatures and oily fish are an invaluable source of omega-3s. Alternatively, these acids can be obtained in sufficient quantities only from oils, which do not belong to dietary products at all.
The calorie content of seafood in general is lower than meat, they are easily digested. Therefore, seafood must be present on the table of every person at least once a week, regardless of what diet he adheres to.
| Name | Calories per 100 grams |
|---|---|
| Mussels | 53 |
| Pollock | 67 |
| Navaga | 78 |
| Burbot | 85 |
| Crayfish | 96 |
| Zander | 81 |
| Tuna | 85 |
| Trout | 99 |
| Pike | 83 |
| Shrimps | 85 |
| Squid | 77 |
| Pink salmon | 151 |
| Crab sticks | 73 |
| Chum | 138 |
| Cod | 76 |
| Language of the sea | 79 |
| Seaweed | 49 |
| Herring (canned) | 88 |
| Sturgeon breakout caviar | 123 |
| Alaska pollock roe | 127 |
Meat, poultry and eggs
Major sources of protein. | Name | Calories per 100 g of product |
|---|---|
| Beef | 191 |
| Beef liver | 100 |
| Rabbit | 197 |
| Lean pork | 318 |
| Pork liver | 105 |
| Veal | 91 |
| Turkey | 192 |
| Hen | 161 |
| Chick | 159 |
| Chicken eggs | 157 |
| - quail | 168 |
| Omelette | 181 |
Low calorie baked goods
Of course, it is better to refuse bread and other pastries on a diet.
Excessive consumption of white bread contributes to the appearance of excess weight. But if it is psychologically difficult to do this, then you should know which categories of bakery products are the least in calories.
Nuts and oils
Despite the prohibitively high calorie content, these products must also be present in the diet to ensure the intake of the most valuable fats in the body.
Sources of valuable fats. It is best to season salads with oils and chopped nuts - tasty, healthy and without harm to the waist.
| Name | Calories per 100 g of product |
|---|---|
| Peanut | 555 |
| Cashew | 647 |
| Hazelnut | 701 |
| Walnut | 662 |
| Almond | 643 |
| Pistachios | 555 |
| Olive oil | 780 |
| - apricot | 899 |
| - sesame | 899 |
| - almond | 816 |
| - coconut | 899 |
| - linseed | 898 |
| - walnut | 898 |
| - hemp | 899 |
| - cocoa | 899 |
| - sunflower | 899 |
| Low-calorie margarine | 545 |
| Butter | 748 |
Low-calorie drinks
It is best to drink freshly squeezed juices. The menu of low-calorie drinks is varied. The table shows how many calories each glass contains.
| Type of drink | Calories per 100 ml |
|---|---|
| Vegetable | |
| Cucumber juice | 14 |
| Beetroot | 61 |
| Pumpkin | 38 |
| Vitamin waters | |
| Lemon juice | 29 |
| Watermelon-mint | 25 |
| Mineral or carbonated | 0 |
| Teas (sugar free) | |
| Ginger | 14 |
| Green | 0 |
| White | 34 |
| Black coffee without sugar | 2 |
Vegetable juices are fat-free.
The "nuts and oils" group contains the highest calorie foods. However, their use is necessary for the absorption of fats by the body. They are also very useful. Calculate your daily fat intake and eat nuts and oils in limited amounts.
List of the lowest calorie foods
Low-calorie foods help you shape and improve your health. If you correctly draw up the menu, then the feeling of hunger will not bother you.
A well-designed menu is the key to a good figure. The ratio of BJU in the diet should be kept normal, regardless of the chosen diet. The lack of certain components can cause severe pathologies
- Proteins. To calculate the protein norm, you need to multiply your weight in kilograms by 1.5. It is advisable that most of the diet consists of plant proteins.
- Fats. The daily fat intake for women is 85 - 115 grams. Fats cannot be completely eliminated. Otherwise, the body will be weakened and undergo a number of diseases, and the beauty of hair and skin will have to be completely forgotten.
- Carbohydrates. Carbohydrates are needed primarily for energy. Therefore, their daily rate depends on age and workload. For example, a 30-year-old woman who goes in for sports three times a week needs 95 grams of carbohydrates per day. More detailed tables can be found in dedicated online analyzers.
List of protein foods for weight loss:
- Turkey.
- Hen.
- Lean beef.
- Veal.
- Rabbit.
- Zander.
- Pollock.
- Pike.
- Flounder.
- Crucian carp.
- Chicken and quail eggs.
- Curd 5-9%.
- Kefir.
Low-calorie foods will lose their properties if cooked with a lot of oil. Therefore, they should be steamed, boiled or baked in foil.
What foods can you eat while losing weight?
We suggest that you familiarize yourself with the list of the lowest-calorie foods:
- Broccoli. It is a hypoallergenic, very healthy and low-calorie vegetable. It can be eaten both raw and boiled. It prepares quickly, just a few minutes. It is not recommended to overdo it with heat treatment in order to avoid the loss of useful properties.
- Carrot. Fortified and delicious vegetable. It is versatile and useful in any way. However, boiled carrots will have the least amount of calories. However, as well as nutrients.
- Chilli. The spice is used for prophylactic purposes against cancer, diseases of the cardiovascular system and the digestive tract.
- Artichoke. It is a very healthy plant product that is rich in calcium, magnesium and iron. In addition, the artichoke normalizes metabolism, which helps in the fight against excess weight.
- Tea. The lowest calorie tea is green. It has no calories at all. Flavoring the product and adding sugar will add calories to the drink. It should be borne in mind that this drink increases the viscosity of the blood, which somewhat slows down the metabolism.
- Cucumber. A healthy green vegetable that can be consumed in any quantity.
- Grapefruit. Low calorie fat burner. The only negative is that not everyone likes its bitter taste.
- Salad. Greens rich in vitamins and minerals.
- Onion. The vegetable is useful, but it is not recommended to be consumed in its pure form in large quantities.
You should not make your diet only from the above products. There are a variety of low-calorie meals that can help you keep your weight in check and not feel hungry.
Table of complex carbohydrates and their composition in food
Carbohydrates are essential for the normal functioning of the body. A sufficient amount of them improves mental and physical performance and gives an energy charge. Therefore, it is not recommended to reduce their number, however, you should adjust your diet in relation to complex (slow) and simple (fast) carbohydrates.
Complex carbohydrates play an important part in the human diet. Complex carbohydrates should make up the majority of your daily diet. In what products they are contained, we find out in the table.
| Products | Amount of carbohydrates |
|---|---|
| Grade 1 flour bread | 41,2 |
| Rye bread | 48,3 |
| Oatmeal | 62 |
| Brown rice | 23 |
| Boiled potatoes | 20,1 |
| Peas | 7,5 |
| Boiled pasta | 26,5 |
| Muesli | 77,8 |
| Bran | 80 |
| Zucchini | 4,6 |
| Asparagus | 3,88 |
| Lentils | 20,1 |
Foods rich in fast carbohydrates are associated with obesity. Therefore, they should be kept to a minimum in the diet. And in the menu for losing weight, it is generally better to exclude them. We are talking about all kinds of sweets, flour products and sugar.
The average daily calorie intake for a woman is 2000 kcal. It all depends on age, physiology and occupation. The average rate for losing weight women is 1500 kcal. To calculate the correct dose of calories for weight loss, you need to subtract 500 kcal from your norm.
In order to get rid of extra pounds, it is not necessary to sit on strict diets or even starve. It is enough to eat food for weight loss, which can speed up metabolism, reduce appetite and promote weight loss, prepare low-calorie meals, and also correctly combine proteins, fats and carbohydrates. In the article, we present various grocery lists for those who want to lose weight, a calorie table and much more.
Weight Loss Nutrition Basics
A balanced diet starts the processes of metabolism, fat burning and detoxification. Eating during weight loss should consist mostly of fresh products, since they contain the maximum amount of valuable minerals - fuel for the body. Metabolic functions are in direct proportion to the food that is consumed during the day.
Incorrect combination of ingredients in meals and uncontrolled consumption of them leads to the accumulation of fat.
By following simple rules of food intake, you can not only lose weight, but also improve the quality of life:
- Introduce 4-5 meals a day(preferably at the same time).
- Cut number of servings.
- Reduce volume daily calorie intake.
- Exclude unhealthy foods from the diet.
- Limit consumption of salt and other flavor enhancers.
- Sweet dishes transfer to use in the morning.
- Regularly replenish water balance.
- Use more often for cooking raw vegetables. Heat treatment should be minimal.
- Take your food slowly chewing each bite thoroughly.
- Remember that fried and smoked foods are prohibited for weight loss and do not represent any benefit to the body, so they will have to be abandoned.
List of foods to help speed up metabolism and burn fat
According to nutritionists, for quick weight loss, first of all, it is necessary to make a diet of foods that accelerate the breakdown of fat cells. Because every person's metabolism is different.
If calories are consumed more slowly, there is a process of accumulation of body fat. Eating a balanced food will not only speed up the process of its breakdown and weight loss, but also free the body from harmful toxins.
Fat burning foods are rich in active substances that normalize metabolic processes. Low-calorie meals allow you to saturate the body with useful minerals, give energy, and have a positive effect on the digestive system.
Among the most effective weight loss products:
- fiber-rich vegetables (celery, broccoli, artichoke, cauliflower, etc.);
- citrus fruits, especially grapefruit with its choleretic effect;
- green tea;
- raisins combined with prunes and dried apricots;
- olive oil and olive fruits;
- fresh raspberries;
Foods to reduce appetite
This will help a diet containing foods for muscle growth:
- oysters;
- almond;
- quinoa;
- beef;
- eggs;
- soybeans, etc .;
List of foods with a low glycemic index
The consumption of such food is allowed in large quantities, but not everyone can withstand a strict diet, especially for sports and fitness lovers. Lack of energy resources can lead to weakness, dizziness and loss of consciousness. Therefore, it is necessary to draw up a menu for losing weight taking into account the rhythm of life, physical activity and health.
Low glycemic index contains the following dietary products for weight loss:
- black currant;
- tomatoes;
- sauerkraut;
- avocado;
- pearl barley, lentils;
- radish;
- green tea, etc.;
Slimming Product Combinations
Protein, Fat and Carbohydrate Compatibility
All slimming products are divided into groups that contain:
- protein;
- carbohydrates;
- fats;
The list of rules, following which you can learn how to properly combine compatible products for weight loss:
- Sour vegetables / fruits it is not recommended to use at the same time with carbohydrates: potatoes, legumes, bread, dates, bananas, etc.
- Can't Concentrated Carbohydrates mix with proteins: meat dish with pasta, potatoes or cheese sandwich, etc.
- Give preference fermented milk products. Dairy foods should not be combined with other foods.
- Unsuccessful is a combination of proteins and sour fruits / vegetables: meat with tomato, nuts with orange.
- Starch with sugar causes fermentation, therefore, joint reception should be excluded.
- Negative impact the exchange process is carried out by the simultaneous use of 2 proteins: meat - egg, cheese - meat, etc.
- Foods high in fat should not be combined with proteins: butter - cheese, cream - nuts.
Examples of combinable products that can be mixed
The following options for selecting products for weight loss are considered successful:
- meat - vegetables (preference is given to steaming meat dishes or stewing);
- fish (trout, salmon, tuna) - pasta (only hard varieties);
- potatoes (baked in the oven, boiled) - cottage cheese;
- cabbage (sauerkraut) - cumin;
- rice - vegetables;
- yogurt - nuts;
- chicken breast (boiled) - avocado;
- mushrooms - vegetables;
- nuts - dried fruits;
After eating, you can have a snack with fruit only after 2 hours. Ignoring the recommendations and changing incompatible food will lead to a slowdown in the breakdown process and the formation of fermentation, putrefaction in the stomach and intestines. The only exception is banana, which does not cause negative reactions when combined with other food and is acceptable for use with other foods.
The main course and dessert can be consumed every 20 minutes. And during the day it is necessary to replenish the body with water. Either pure water or herbal teas are used as a liquid. In the absence of contraindications, you can drink decoctions of wild rose and others, rich in valuable trace elements. This will help the body to cope with excess weight faster.
Calorie table of products for weight loss
Sample menu for a diet of weight loss products
For quick but lasting results, try an effective weekly diet menu.
1 day
Morning:
- oatmeal (100 g);
- vegetable salad (150 g);
- herbal tea;
Dinner:
- vegetable soup (150 g);
- chicken breast (150 g) with vegetables (150 g);
- whole grain dried bread;
- dried fruits compote;
Evening (no later than 19-00):
- steamed fish cakes (150 g);
- vegetable salad (150 g);
- jelly;
2 snacks between main meals: apple, cottage cheese (100 g).
2nd day
Morning:
- omelet (1 egg);
- cutting vegetables (150 g);
- toast;
- cocoa;
- biscuit biscuits;
Dinner:
- ear (150 g);
- turkey breast (100 g);
- vegetable stew (150 g);
- crackers;
- herbal tea;
Evening:
- fish baked with vegetables (200 g);
- green tea;
2 hearty snacks in between the main meal, for which the following products are suitable: dried fruits, nuts (100 g), cereals, kefir.
Day 3
Morning:
- rice with vegetables (200 g);
- green tea;
- toast;
- biscuit biscuits;
Dinner:
- soup with meatballs (150 g);
- tuna with pasta (150 g);
- dried fruits compote;
Evening:
- steamed fish cakes;
- sauerkraut;
- herbal tea;
2 snacks between main meals: orange, cottage cheese (100 g).
Day 4
Morning:
- coffee;
Dinner:
- vegetable stew (150 g);
- steamed beef meatballs (150 g);
- crackers;
Evening:
- lentils (100 g);
- vegetable cutlets (150 g);
- jelly;
2 times in between the main meal you can eat: apple, kefir.
Day 5
Morning:
- egg;
- hard cheese (40 g);
- vegetable salad (150 g);
- herbal tea;
Dinner:
- soup with chicken wings (150 g);
- pasta with seafood (200 g);
- dried fruits compote;
Evening:
- vegetable stew (150 g);
- mushrooms baked in the oven with hard cheese (150 g);
- herbal tea;
2 times a day, in between the main meal, you can eat: nuts, dried fruits, cheese cakes.
6th day
Morning:
- chicken breast with avocado (200 g);
- green tea;
- biscuit biscuits;
Dinner:
- lean borscht;
- rice with vegetables;
- dried bread;
Evening:
- steamed beef cutlets (150 g);
- vegetable slices (150 g);
- dried fruits compote;
You can allow yourself 2 snacks in between the main meal:, curd casserole.
Day 7
Morning:
- oatmeal (150 g);
- cottage cheese (100 g);
- cocoa;
Dinner:
- puree soup (150 g);
- turkey breast with vegetables (250 g);
- herbal tea;
Evening:
- fish (150 g);
- pasta (100 g);
- green tea;
2 snacks in between meals, you can use the following products: apple, kefir, biscuit biscuits.
Hearty and low-calorie foods nutrition must be included in the daily menu of those people who decide to take the path of losing weight, leading to strengthening the body and improving the figure. It has been established that the food that a person eats has a direct effect on the energy level of his body.
Therefore, the decrease and increase in vitality and energy completely depends on the food products consumed and their calorie level. It is important to know that there is a whole range of food products that can have a positive effect on the state of the body, increase a person's energy and not add a single extra kilogram. In the presented article, we will talk in more detail about what affects the level of calorie content of food consumed, what are non-calorie and low-calorie foods, and also consider the lists of low-calorie plant, animal and dairy foods.
The most important criterion for determining the calorie content of food is the concentration of fat. Low-calorie food should contain in its composition a reduced concentration of fat components, since when they are assimilated, the release of calories increases several times, and when carbohydrate and protein compounds are broken down, the amount of calories released decreases. It is important to remember that the composition of dietary food should contain the optimal amount of vegetable fiber and carbohydrate compounds.
Easily assimilated carbohydrate compounds enable the human body to easily cope with the calories produced from fatty components. And a sufficient level of consumption of plant fiber will ensure a long state of satiety in the body, since the processes of its assimilation require a long period of time. And the last most important criterion that affects the level of calorie content of foods is the content of water, which does not contain any calories at all. Therefore, the greater the water content of a product, the lower its calorie level will be.
Low Calorie Plant Food List
Fiber is the name given to the fibrous structures of vegetation that help to reduce the concentration of bad cholesterol in the blood and slow down the breakdown of carbohydrates in the human body.
Please note: that the lowest-calorie food is plant food, in the form of herbs, tea, fruit, berry and vegetable crops, containing a huge amount of mineral components, vitamin complexes and dietary fiber.
But vegetable crops still dominate the list of low-calorie foods. One of the striking examples is broccoli cabbage, which contains only 33 kilocalories in 100 grams, but at the same time has great benefits for the human body. It contains a high concentration of proteins, calcium and magnesium. In addition, if you use broccoli for effective weight loss, then in addition to the necessary benefits, this product helps to prevent the occurrence of oncology. It is recommended to eat broccoli raw or boiled, but when boiling it is not recommended to overcook this variety of cabbage in order to prevent the loss of nutrients.
Carrots are a rich source of beneficial carotenoids and contain 35 calories per 100 grams of product. Promotes antioxidant effects on the body, enhances immunity, improves the quality of vision and normalizes intestinal motility. Another interesting vegetable is the artichoke, which contains 40 calories per 100 grams. Its beneficial properties lie in the content of potassium, magnesium, iron, calcium, enzymes and sugars, which allows you to control the concentration of sugar in the blood and strengthen all organ systems.
Lowest Calorie Foods Chart
In addition to the vegetables presented, there is also a list of dietary products that will be useful for weight loss.
Let's consider them using the example of the following table:
| Calorie levels in plant foods | |
| Product name | The number of kilocalories per 100 grams. |
| Eggplant | 24 |
| Parsley | 49 |
| Zucchini | 27 |
| Potato | 83 |
| Celery | 32 |
| Red cabbage | 31 |
| Leek | 40 |
| Onion | 43 |
| Red and green bell peppers | 27/23 |
| White cabbage | 28 |
| Beet | 48 |
| Turnip | 28 |
| Cauliflower | 29 |
| Parsley | 47 |
Fruit crops contain fructose, but despite this, they are also low-calorie foods. For maximum weight loss benefits from fruits, it is recommended to consume them in small portions in the morning. One hundred grams of grapefruit can contain about 34 calories. This fruit is one of the most important helpers for losing weight, as it helps to interrupt hunger and reduce appetite.
Interesting! It has been found that only a quarter of the grapefruit contributes to the burning of 750-800 kcal.
Pineapple 100 gr. contains 46-48 kilocalories and helps to reduce blood pressure, restore the functioning of the digestive system and remove toxins and toxic substances from the body. Burns calories with the same efficiency as papaya.
100 grams of papaya contains 43 kilocalories. Contains a high concentration of enzyme compounds that help the body to quickly assimilate proteins and burn fatty components. To get the most out of this fruit, you should eat the papaya with your main meal, as its effect in the digestive tract is not long lasting.
Consider other fruit and berry crops that will also be useful for losing weight using the example of the following table:
List of low calorie meat products
It is good to eat plant foods with intensive weight loss, but it is not recommended to completely exclude meat from your diet, since with a prolonged absence of meat products in the diet of a losing weight person, it is fraught with exhaustion. This is due to the fact that plant foods do not contain those useful components for the human body that are found in meat.
The proteins that make up meat take part in the structure of muscle fibers, thanks to which a person's motor activity increases, which contributes to more burning of calories during a diet. When losing weight, preference should be given to rabbit meat, beef, white poultry and veal, since these are the lowest-calorie and at the same time hearty foods. The calorie level of meat ingredients is shown below:
List of dairy products with a minimum calorie content
Dairy products for weight loss should also be included in the diet, since, like plant foods, they contribute to an increase in the rate of fat burning, thanks to caltrocyl, produced with the help of calcium, which is part of most dairy ingredients.
Milk contains lactose, minerals, protein, vitamins and components that dissolve fats. Let's take a look at the most popular, hearty, low-calorie dairy products using the following table:
| Calorie level in dairy products | |
| Name of production | Number of kcal per 100 gr. |
| Cream 10% | 118 |
| Sour cream 10% | 116 |
| Kefir (fat) | 59 |
| Yogurt 1.5% | 51 |
| Low fat kefir | 30 |
| Skim cheese | 86 |
| Medium fat cottage cheese | 156 |
| Milk and curdled milk | 58 |
| Ryazhenka | 85 |
| Condensed milk without sugar | 135 |
Top foods with the lowest calories
In addition to nutritious, low-calorie foods, there are ingredients that are very low and zero calories. For example, greens can contain from 0 to 50 kcal. Therefore, it is recommended to use it in the process of preparing a variety of dishes, in the form of salads and cocktails, as well as as a decoration for the first or second. Greens are recommended to be used fresh, as it contains phytonutrients, vitamin complexes and complexes of microelements. So, for example, asparagus and pumpkin, in which 20 kcal, contribute to the elimination of excess fluid. Asparagus contains amino acids, due to which it has a diuretic and detoxifying effect. For weight loss from 5 kg, it is recommended to eat up to half a kilogram of these products every month.
A salad in 100 grams contains 15 calories and a huge amount of useful components and vitamin complexes, which is very important when losing weight. Helps to enhance the immune system defenses and helps to regulate the circulatory system. Consists of 100 gr. garlic contains 4 kcal, moreover, it has a powerful bactericidal and antioxidant effect and prevents the development of oncology and pathologies of the cardiovascular system. Green and black tea does not contain any calories at all, but at the same time it is a powerful antioxidant substance. Reduces the risk of heart attack and has a preventive effect against the development of oncology. Consider another small list of low-calorie foods:
From the listed list of all low-calorie ingredients, you can make up a whole varied and nutritious diet that will help everyone to lose weight as effectively as possible, restore the immune defense system and prevent the development of serious pathologies.