The most low-calorie foods: a list

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

A huge number of women and men living on the planet dream of losing weight. As a rule, in order to effectively combat a large number of extra pounds, it is necessary to combine different measures. Often such a complex is a combination of heavy loads and proper nutrition.

What does the concept of "proper nutrition" imply? First of all, it is the presence in the dishes of all the components that are necessary to maintain the normal functioning of the body. In addition, these should be low-calorie foods.

Eating what kind of food will be effective in losing weight? Consider the list of low-calorie products for weight loss.

General concept of caloric content of foods

As practice shows, not all products that have a small amount of calories in their structure help to lose extra pounds. How to decide oneating right for yourself? To do this, first of all, you need to know certain rules regarding the nutritional value of food.

It's no secret that low-calorie weight loss foods cannot include those that are too fat. If you make the simplest calculations, you can find out that there are about 9 calories per gram of such a product, which is actually a lot. The same goes for hard alcohol. Therefore, if you want to lose weight, it is advisable to completely abandon it.

If we talk about carbohydrates and proteins, then in these elements there are significantly fewer calories - about two per gram of the product. In practice, it is easy to see that fruits and vegetables are most often found in the list of products with the lowest calorie foods. They contain a huge amount of fiber, which, when used correctly, helps to remove all toxins and toxins from the intestines, contributing to weight loss. When this component enters the body, the level of cholesterol in the blood is significantly stabilized, and digestion also improves.

When talking about the ratio of fat content of a product and the number of calories in it, one should not be mistaken, assuring oneself that the absence of fat in the composition of the ingredient in its usual manifestation means that the product is he althy and low-calorie. It is not always so. A prime example of this is skimmed milk, which, in terms of calories per 100 ml, is not much inferior to the product that has the highest level of fat content.

Wrong is also the opinion of people that when fatty foods are excluded from the dietthe body will become thinner and fit, and the body will be he althier. Yes, in this case, you can really observe a significant decrease in body weight, but in the absence of fat in the body, as a rule, there are serious malfunctions in the gastrointestinal tract, hair begins to fall out, nails become more brittle and some other problems are observed.

What foods are considered low-calorie? Those that contain less than 100 calories per 100 grams. What is on the list of the most low-calorie foods? Consider most of them by category.

Meat products

As you know, it is quite difficult to live without meat. Such a statement is formed, if only because its structure contains a huge number of components necessary to maintain the normal functioning of the body. Which low-calorie foods are on the meat list?

When choosing meat in the store, great attention should be paid to the liver and kidneys of any kind: beef, pork or chicken. These offal are quite good for maintaining a diet. In addition, with their help, you can improve your daily diet quite well, enriching the body with vitamins and minerals necessary for the development of the body.

From among pure meat, veal, rabbit meat and chicken are recognized as dietary species. They are low in calories and high in protein, which is why many athletes use them to build muscle tissue at any age.

Fish and seafood

The list of low-calorie foods includes a considerable number of sea and river inhabitants. howscientific studies show that the composition of such food contains a huge amount of rare minerals and vitamins, as well as iodine. Most of all it can be found in the inhabitants of the seas.

From among marine fish, the most low-calorie species are: flounder, cod, blue whiting, navaga, smelt, grenadier and pollock. If we talk about fish that live in fresh water, then river perch and pike perch are especially useful for weight loss. In addition, you should also pay attention to burbot, crucian carp and carp - when cooked, such a fish is very tasty.

A small amount of calories is present in crayfish, boiled crabs, and boiled mussels. Oysters and shrimp are also considered low-calorie foods.

Seaweed is also of great benefit to the human body, which is sold at an inexpensive price on store shelves. It is recommended to use it not only for weight loss, but also to maintain a normal level of iodine in the body.

Dairy

It is not uncommon for people who want to lose weight to eat low-fat dairy products. Is this really the right decision? Partly, yes. However, it should also be understood that some skimmed dairy products have the same calorie content as in their normal state.

The number of low-calorie products from a number of dairy nutritionists include curdled milk, kefir and yogurt of natural origin (homemade sourdough). In addition, in order to reducein your daily diet, the number of calories, it is recommended to eat fermented baked milk, low-fat cottage cheese and acidophilus milk (which has a high content of beneficial bacteria). A small nutritional value is also characteristic of tofu cheese and whey, squeezed out during the preparation of cottage cheese.

Vegetables and fruits

There is an opinion that all vegetables are low-calorie foods for weight loss. And it is indeed true. As studies by scientists in the field of nutrition show, all vegetables have a minimum calorie content and a high level of fiber, which has a positive effect on the functioning of the intestines and the body as a whole. As a rule, 100 grams of most vegetables contain no more than 40 calories, which is an excellent indicator for those people who want to lose a few extra pounds. Garlic stands out among the most high-calorie foods in this group - its nutritional value is 106 kcal per 100 grams of product.

Broccoli and celery stand out among the he althiest vegetables. They not only have low nutritional value, but also significantly contribute to weight loss. To fully digest them, the body needs much more energy than it receives from them.

As for fruits and berries, the situation with this category of products is the same as with vegetables. Rose hips and dates are recognized as the most high-calorie among them, which contain almost 300 kcal per 100 grams of dried fruit. Everything else can be safely eaten by those whofollow a weight loss diet. However, we must also remember that they should not be abused in large quantities.

Among fruits, special attention should be paid to avocados. This product contains a huge amount of vein in its composition, however, the number of calories that is present in it makes it easy to get rid of extra pounds. Such a product is used as food, as a rule, by people who adhere to low-carbohydrate diets.

Pulses and cereals

It should be understood that all products that belong to this group, fresh and raw, are quite high-calorie ingredients. However, this indicator drops sharply under the condition of their heat treatment, for example, cooking. Among such products, barley, oatmeal, rice, semolina porridge, as well as pasta, which are made from wholemeal flour, are recognized as low-calorie. As for buckwheat, it, presented in the form of porridge, is quite high-calorie: 100 grams of the product contains 153 kcal. However, for people who want to not just lose fat, but turn it into a beautiful muscle relief, it is ideal, but only if cooked with water.

As for legumes, boiled lentils and beans are recognized as the most low-calorie.

Nuts and butters

In fact, in this group there are no products that are low-calorie. However, in practice, no diet is complete without their use. Otherwise, some time after the start of complianceA diet that lacks the fat found in oils and nuts will cause dryness on the skin. The vessels and liver will become less he althy, and the nervous system will become more difficult to endure stress and other shocks. Professional nutritionists recommend eating at least 25 ml of oil per day along with the most low-calorie products for weight loss.

As for the calculation of calories, you need to understand that 100 grams of the usual sunflower oil contains 900 kcal. However, the method of simple mathematical calculations can determine the absence of harm from its use. By consuming a teaspoon of such a product per day (for example, for salad dressing), the ingredient weight of which is only 5 grams, you can enrich your body with only 45 kcal and a good amount of vegetable fats, which favorably affect the appearance and overall he alth.

As for nuts, they can generally replace second breakfast, which should be included in any good diet. Eating just a handful of almonds, walnuts, or peanuts, twice as many sunflower seeds, or five macadamia nuts is enough to replenish your energy supply.

Sweets

There is an opinion that during the diet it is strictly forbidden to eat sweet foods. In fact, you can eat them, but not all. What are low-calorie foods for tea?

When choosing a low-calorie, but sweet food, you should definitely pay attention to dark chocolate, honey, and dried fruits. ExceptIn addition, on the shelves of stores you can find a large number of varieties of marshmallows and marmalade - these products can also be eaten by those who want to lose weight. They have very few calories. However, this list is small, so with the frequent use of such ingredients, they get bored pretty quickly. What do they eat in this case?

When you have to turn on your imagination, you can start making homemade jelly. As a rule, its calorie content is no more than 55 kcal per 100 grams. In order to choose the right basis for such a dessert in the store, you need to carefully examine the packaging in the place where the nutritional value is indicated. You can also buy a ready-made dessert - then you should definitely study the section that indicates the composition of the product. It is preferable that it does not contain a large amount of flavors, dyes, and flavor enhancers. In addition, the best option is jelly made on the basis of agar-agar, and not gelatin, since this component is a natural thickener.

What low-calorie sweet slimming products can still be found in stores? When looking for those, you should definitely pay attention to diet jams and bars. In addition, marshmallows, dried fruit sweets and frozen yogurt will be useful. Nutritionists do not recommend turning your attention to cookies, as they are usually made from very high-calorie ingredients. Many mistakenly believe that oatmeal, biscuit and shortbread cookies are dietary, but in factin fact, this is far from the case: the nutritional value of such products is at least 380-400 kcal per 100 grams.

Diet food

What are the most low-calorie foods recommended to include in the diet menu? When choosing those, it should be borne in mind that it should not only have a low energy value, but also contain a large amount of fiber, minerals and vitamins.

You should definitely include yogurt, radish, mushrooms (champignons), boiled brown rice, tomatoes, cucumbers and cabbage in your weight loss menu. It is these components that are offered by nutritionists for mandatory use while following a diet. This is due to the fact that their structure contains a considerable amount of fiber, which by its action helps to slow down the absorption of fats in the body. Thanks to this, the process of transformation into positive energy occurs correctly, sebaceous deposits do not form, so a person begins to lose weight over time.

When compiling your menu for every day, you must definitely understand that the minimum daily number of calories should vary around 1000-1400. If you do not follow this rule, many processes occurring in the human body are violated, and metabolism slows down. Poor metabolism contributes to poor absorption of nutrients. In a properly composed diet, proteins must be present that will replenish muscle mass. Only in this case will the fat burning process take place.

Sample diet menu

What low-calorie foods can I eat while maintaining a diet? First of all, you should pay attention to the fact that the diet menu must necessarily provide for the presence of five meals a day. It should include two breakfasts (first and second), lunch, afternoon tea and dinner.

From the very morning for the first breakfast, you can drink a glass of natural juice with a small dried cracker. The second morning meal can be taken at 9-10 am. During this period, you can drink a cup of tea without sugar (ideal - herbal), as well as eat a couple of sandwiches with black bread and boiled meat. To all this, it is recommended to add vegetables, for example, a couple of tomatoes. A great breakfast option is also oatmeal with chopped fruit or honey.

As for lunch, it should be especially balanced. A great midday snack option is a serving of borscht (or any other low-calorie soup), a piece of boiled fish, a soft-boiled egg, a couple of boiled potato tubers, and a light vegetable salad with vegetable oil.

During the afternoon snack, be sure to eat hearty, low-calorie foods. A good example of a snack around 3-4 p.m. is a fruit platter (about 150-200 grams), as well as a small piece of biscuit.

Dinner for a person on a diet that includes low-calorie foods from the list above should consist of a glass of fat-free kefir,as well as a teaspoon of sweet jam. In combination with all this, you must definitely eat some low-calorie muffin. Dinner should be around 6-7 pm.

Let's look at a few recipes that can be prepared for people on a diet. All of them will consist of low-calorie foods.

Vegetable salad

This wonderful low-calorie weight loss recipe will appeal to all people who want to get rid of a few extra pounds. The big plus of this salad is that it consists of products that can be easily found at any time of the year.

To prepare such a salad, you need to boil three beets until tender, the same amount of carrots, then cool them and cut them into cubes. After that, 4 tablespoons of canned green peas, half a chopped onion, and three pickled cucumbers chopped into cubes should be added to the vegetables. Such a salad should be seasoned with a spoonful of oil, for which mustard or linseed is ideal. After stirring, the dish can be eaten.

Baked eggplant

To prepare such a dish, you need to take 450 g of eggplant, wash them, cut into rings, lightly s alt and leave for a while on the table. So they will lose their bitterness and turn out to be very tasty when cooked.

Meanwhile, you can prepare other ingredients. Forpreparation of such a dish will require 250-300 g of mushrooms cut into circles and the same amount of tomatoes.

In a separate bowl, you need to prepare a spicy sauce for such a dish. To do this, mix three crushed garlic cloves and an incomplete glass of sour cream.

When the eggplants lie down for about half an hour, they should be thoroughly rinsed with cold water, slightly dried with paper napkins, and then put on a baking sheet covered with foil or parchment paper. Arrange tomatoes and mushrooms on top. The contents should be evenly poured with garlic-sour cream sauce and sprinkle everything well with a small amount of grated cheese. After that, the dish should be sent to the oven, heated to 180 degrees, for half an hour. The result is excellent baked eggplant, which goes well with many side dishes.