The most low-calorie foods: a list. He althy low calorie foods

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

So many people make a promise to themselves to start eating he althy from Monday. Turns out it's not for everyone. An even smaller percentage of these people will stick to such a diet for at least a year. Real units will be able to make proper nutrition their way of life. To help your body not "break down" ahead of time, it is important to watch what and how you eat.

He althy diet for weight loss

Obesity is turning into a big problem for mankind. It’s not even a couple of extra pounds that is terrible, but what follows it - various diseases.

As a rule, excess weight is not limited to the development of shortness of breath or heart problems. Every organ without exception suffers from it. In most cases, excess weight leads to diabetes, and this diagnosis will go with its owner throughout life, depriving him of the opportunity to enjoy food, and sometimes his favorite pastime.

Eating the lowest calorie foods will help to avoid such consequences. It is important that such nutrition becomes a way of life. It is necessary not only to select the right and he althy foods, but also to be able to cook them, as well as monitor what a person eats outside the home.

Any dish from a restaurant, even the most expensive one, will be much more nutritious than a similar dish cooked at home. Therefore, it is best to limit trips to cafes, and when visiting them, still give preference to vegetable dishes, light berry desserts and soft drinks, since alcohol can increase or cause hunger.

Diet nutrition

In the process of losing weight, the main problem is the need to balance your diet. When reducing the number of kilocalories consumed, it is important to maintain the proportions between carbohydrates, proteins and fats. To do this, it is important to remember that fats or carbohydrates cannot be completely excluded from the diet. Although proteins are the "building blocks", without enough of the remaining two organic substances, the long-term positive effect of the diet cannot be achieved.

Another important point in losing weight is drinking the right amount of water. On average, this figure is 1800-2000 milliliters per day. It may sound funny, but water can be called the lowest calorie product for every day. Of course, if you drink only it, then it will not lead to good, but at the very beginning of the diet, you can deceive your stomach in this way. If you really want to eat, and the clock is already midnight, then you can drink a glass of warm water.

Nutrition for certain types of diseases

Knowledge of recipes for dishes from low-calorie foods is needed not only for losing weight. People with digestive problems also often follow this diet. Cholecystitis, diabetes and many other diseases require a special diet. In some cases, life may depend on it.

Foods high in fat and carbohydrates trigger insulin release, which is bad for people with diabetes. Patients with cholecystitis may experience discomfort after eating such foods and foods.

Food for gastritis and duodenal ulcer should be as low-calorie as possible. At a minimum, fatty and heavy foods will cause discomfort in the stomach, but can lead to more serious consequences: hospitalizations and operations.

In order to make your diet right and safe, it is important to know what foods to eat, how to prepare them and even how to store them. But the most important thing is not to be lazy and calculate the calorie content of the foods you eat. Special tables and lists of low-calorie foods can help people with this. For counting, it is best to have a notebook. For a simpler and faster calculation, special scales are suitable that show the content of fats, carbohydrates and proteins.

List of low calorie foods

It seems to many that for full saturation you need to eat something solid: mashed potatoes with a cutlet, fish soup, potato salad andDefinitely dessert. If these dishes are not present in the diet, it seems that a person is not eating well. Any diet is primarily associated with something tasteless. It seems that a person will have to eat "grass". This, of course, is not the case.

There are low-calorie and tasty foods in nature. For example, fruits, berries, dairy products. This diet is ideal for many girls and women. Although for men it will be a little "poor".

For example, low-calorie dairy products include fat-free cottage cheese and milk, as well as kefir and yoghurts without added sugar. They can be used at any time of the day and not worry about the consequences. Unfortunately, such low-calorie foods are not satisfying.

To keep the diet, you can also give preference to vegetables. Below is a small table with the calorie content of the main fruit crops.

Vegetable	Calorie content per 100 grams of product
Cucumber	9-14 kcal
Tomatoes	12-20 kcal
Salad	12-15 kcal
Asparagus	12-15 kcal
Radishes	18-21 kcal
Green pepper	21-24 kcal
Red pepper	25-27 kcal
Cabbage	28-30 kcal
Carrots	30-35 kcal

The most high-calorie vegetable is potatoes. AT100 grams of the product can contain 80-100 kcal. If the potatoes are boiled with s alt, and then seasoned with butter or milk, then its usefulness is reduced by another one and a half or even two times. Therefore, anyone trying to stick to a low-calorie diet should limit their consumption of potatoes. The same goes for soups. The calorie content of such dishes can be very, very high, and the benefits are minimal.

Salad is not a panacea

A very big mistake people make when they try to follow a proper diet is their true belief that any meal of the lowest calorie foods will be he althy. This, of course, is not true. The method of preparation is also important, as are the additional ingredients used in the dishes. For example, a salad dressed with mayonnaise will not be he althy. Similarly, lean beef fried in vegetable oil turns into a "forbidden fruit".

Uncontrolled consumption of sweet fruits and berries will also not be good for the diet. Grapes can contain up to 70 kcal per 100 grams of product. At first glance, it may show that this is not so much. But even the simplest fruit salad (apples + kiwi + banana) can contain up to 200 kcal. Such a dish will no longer be low-calorie, although it can still claim to be useful.

Vegetable salads are also not always 100% he althy. For example, a salad with fresh carrots and white cabbage will be quite useful, and if you add potatoes, dressing (butter, mayonnaise, sauce or sour cream) to it, then the listhe definitely will not get the lowest-calorie foods and dishes.

Myths about sweets

If during the day 100% of the calories eaten account for no more than 10% of the calories received due to various goodies, then this will not bring any problems. But to give up sugar in tea and coffee is necessary. Do not add it to homemade fruit drinks and compotes. Sugar greatly increases the calorie content of any food and dish.

Sweet-toothed people don't have to give up sweets entirely. You can simply opt for safer treats: marmalade (no sugar sprinkles), oatmeal cookies, rye gingerbread, dark and bitter chocolate, marshmallows, sherbet ice cream or sugar-free wedge syrup.

You can replace sweets with dried fruits, nuts or fresh berries. As desserts, white fat-free yogurts without sugar with the addition of fruits or berries are suitable. You can also add a couple of spoons of honey or maple syrup to your morning diet.

How to balance nutrition?

The amount of carbohydrates, fats and proteins consumed during the day should be proportional. You can not completely exclude fats or carbohydrates. Therefore, you can leave rice, spaghetti and pasta made from durum wheat, some cereals, rye bread, some sauces and dressings (in particular, mustard, wasabi or tomato paste) in the diet.

Eggs can only be consumed boiled, scrambled eggs and omelettes are prohibited, but completelyThis product cannot be excluded from the diet. The same goes for cheeses. It is only important to choose hard varieties with a low fat content (no more than 40%, and preferably 20-25%).

Eat small meals every 2.5-3 hours, drink enough water, limit yourself to coffee and black tea.

Myths about flour flour

Buns and gingerbread should be used with caution, but you should not forget about them once and for all. Flour in the diet responds to some of the B vitamins, the absence of which in the diet in sufficient quantities can lead to problems in the future.

It is better to choose "yesterday" pastries from oatmeal, rye or any durum wheat flour. Also, you don’t need to buy buns with glaze and sugar sprinkles, donuts and white yeast dough are strictly forbidden.

Heat treatment: for or against

It is generally accepted that fresh vegetables and fruits are more useful. The way it is. If possible, they should be consumed raw. They can also be steamed or dried in the oven. Frying and deep-frying are strictly contraindicated for those who suffer from various gastrointestinal diseases or are trying to lose weight.

Grape seed oil, olive or truffle oil can be consumed "fresh". So it is both tastier and he althier. One spoonful of this oil per serving of salad will not harm the body and will help to quickly absorb a number of trace elements. Frying with such oils is actually equivalent to frying with ordinary sunflower oil.

What to cook?

Simple and easy tocooking salads from the lowest-calorie products are known to everyone: "Spring", "Vitamin", "Caesar", "Carrot", "Beets with sour cream" and others. They take very little time to prepare. It is best to fill such dishes with fat-free kefir, sour cream with a fat content of not more than 10%, white yogurt, a spoonful of vegetable oil.

As an afternoon snack, you can serve vegetable or fruit cuts without dressing or with whipped sugar-free sour cream. You can also mix berries or fruits with low-fat dairy products in a blender to get a kind of mousse.

Desserts can be easily made from nuts, berries, dried fruits, oatmeal cookie crumbs. It can be homemade low-fat ice cream (banana and white yogurt), rye flour cookies or ground almonds, unglazed dried fruit candies, yogurt with marshmallows.

You can also make light cocktails based on berries, vegetables, fruits and mineral water, soft drinks, homemade vegetable juices. Adding sugar to such drinks is not recommended. In extreme cases, it can be replaced with sucralose.

How not to break loose when dieting?

The first three weeks of a he althy diet are the most difficult to survive, then the body begins to get used to it. To reduce the temptation, you need to get rid of all the high-calorie foods that you have in the house, stop going to cafes and restaurants and immediately create a menu of he althy and correct products.

If there are other tenants in the house,who do not agree to eat he althy low-calorie foods, then it is better to store all "unhe althy foods" in a separate box. They should not even get in your eyes, otherwise it will not be easy to resist the temptation.

In the first couple of months it is better to keep some of the usual products. To do this, you need to choose the least harmful. For example, you can not limit yourself to sweet and somewhat high-calorie fruits (grapes, bananas) or allow yourself to eat a little more dark chocolate. When the body reacts more calmly to such a diet, you can switch to a completely he althy diet.