Low-calorie weight loss products: list, properties and recommendations

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

What should I do to lose weight? Many will answer no. Some, especially witty, say "stick up your mouth." Not only that in this case one would have to lose pleasant conversations, but also the approach itself is erroneous. Prolonged hunger will only set the body to store reserves. There is a need, depending on what and how much. Some products seem to be designed to take care of a slim figure. It will be useful to familiarize yourself with this list.

Smart weight loss

Another mistake is to eat only low-calorie foods. The body needs to function fully. Work or study, family worries or youth parties require energy. If you eat only cucumbers or Iceberg lettuce, then not only will there be a breakdown, but also the work of the internal organs, and the hormonal background will be disturbed. Therefore, the food should contain proteins, fats and carbohydrates. Another important point - losing weight shouldcombined with physical activity. Otherwise, the body will lose primarily not fat, but muscle mass.

Low-calorie weight loss foods include fresh vegetables, fruits and berries, low-fat dairy products, lean meats and fish. All this also needs reservations.

Some fruits and berries are very high in calories. For example, many grape varieties have a huge amount of glucose. Therefore, among the fruits, their “favorites” will stand out, which can be eaten in almost any quantity during the day, and those that are best eaten in the morning, observing the measure.

Fat-free dairy products are also a subject of debate. Of course, fat loss reduces their calorie content. But not everyone agrees that such products are he althier. Chemical treatment during degreasing affects their composition. Therefore, it is important to prioritize. If the goal is not fast, but slow weight loss and he alth is in the first place for you, you can give preference to regular dairy products. Tables of low-calorie foods for weight loss reflect what foods should be consumed on a diet and how many calories they contain. The calorie content of meals varies greatly. That's the way it should be. Even very high-calorie foods, such as olive oil, may be partially present in the diet. However, no one will drink oil by the glass. It is enough to put a spoon in a salad, but it is already undesirable to fry on it. The main thing is to understand that eating right is affordable. It is quite possible to prepare low-calorie meals for weight loss from simple products.

Vegetables and herbs

The lowest calorie foods in the table are vegetables and greens with 0 to 20 calories per 100 grams. These are cucumbers, radishes, various types of lettuce and other greens, bamboo shoots, tomatoes. These products contain a huge percentage of water. Water contains no calories. Therefore, when you consume a crunchy cucumber, you are actually drinking, not eating. These vegetables and herbs in any quantities will not add weight to you. The main thing is to take into account the state of the stomach: not everyone will benefit from a large amount of greens, because it is rich in fiber and is difficult to digest. Man still does not belong to herbivores and cannot eat grass. But dill, parsley, basil not only stimulate the intestines thanks to cellulose, but also carry many useful vitamins.

Zucchini, sorrel, broccoli, cauliflower, celery are also considered low-calorie foods. The body will spend more calories on their digestion than it will gain.

Slightly more high-calorie carrots and beets, eggplants and sweet peppers, turnips. They will not add weight, but they will bring a much greater feeling of satiety. But potatoes, although a vegetable, do not belong to dietary products. During the diet, boiled young potatoes are allowed.

Fruit

Fruits are more nutritious than most vegetables because they contain fructose, a natural sugar. Therefore, most of them have a sweet taste. Despite this, they are low-calorie foods and are part of manydiets. Fructose will give the body a supply of energy, in addition, fruits are very rich in vitamins. The calorie content of different fruits and berries varies greatly. Watermelon has 30 kilocalories per 100 g, grapes have an average of 67. Some fruits contribute to calorie loss. For example, grapefruit burns 3200 kcal. However, when using this juicy fruit, it is important to know that many medicines are incompatible with it.

Dairy

Dairy products are rich in protein and calcium. Proteins are necessary for all processes in the body and are primarily a building material for muscles. Not everyone knows that muscle mass increases metabolism and promotes calorie burning. Therefore, the use of protein products should be combined with physical activity. Calcium also strengthens the skeletal system.

Sour-milk products are considered the most useful. The fact is that they normalize the intestinal microflora. Yes, it is useful, but what does it have to do with losing weight? Almost straight forward. Modern research shows that the bacterial composition of the intestinal microflora differs in overweight and slender people. Its imbalance can disrupt metabolism. Therefore, a he althy microflora will help maintain a normal weight. In addition, her condition is reflected in the skin. For example, when the microflora improves, acne disappears, and the complexion becomes fresher.

From fermented milk products, it is worth using cottage cheese, kefir, fermented baked milk, yogurt.

Meat

In the table of low-calorie foodsthe meat is near the end. It cannot be called light food. And yet, as already mentioned, when losing weight, you should not give up protein foods. Meat is the main source of protein. The most dietary meats are veal, beef, chicken and turkey. Of the less common - rabbit meat and horse meat. The most suitable part of the chicken for the diet is the breast. Its use brings together both girls who dream of losing weight and bodybuilders who strive to gain it. There is no contradiction here. Muscle mass "displaces" unnecessary fat from the body. And proteins will ensure muscle elasticity, good he alth, proper functioning of hormones and he althy looking hair and nails.

What you should not eat is ready-made meat products like sausages, pates, semi-finished products. They contain a huge amount of hidden fat. They are harmful not only for the figure, but also for the cardiovascular system. And you certainly can’t call them low-calorie foods!

No less important is the method of cooking meat. Frying or baking under a thick layer of mayonnaise is only suitable for rare holiday dinners. They make the meat extremely high-calorie and rich in fats. It is best to boil, stew, bake in the oven, cook in a double boiler.

Fish

Fish contains iodine, calcium, phosphorus, which contributes to good brain function and strengthens bones and teeth. In addition, it is rich in omega-3 fatty acids. They not only have a beneficial effect on the vascular and nervous system, but also normalize metabolism, which is important for weight loss. Nutritionists advise eating lean fish - cod,pike, pollock. Approximately the same calorie content has seafood - shrimp, mussels, squid.

True, it is important to know that oily fish is considered a he althy product. Remember how many dietary supplements are based on fish oil. By the way, fish oil is a substance obtained from the skin and fins of fish, and fish oil is obtained from meat. It is a valuable source of Omega-3. It is believed that this is a product that increases life expectancy. However, such fish is high in calories, and during the period of weight loss, it should not be abused.

Cereals and cereals

Grains are quite high in calories, some of them are comparable to lean meats. And yet, they are included in the list of low-calorie products for weight loss. Their benefit lies in the fact that they contain complex or, in other words, slow carbohydrates. Much more time is spent on their assimilation than on the "digestion" of fast carbohydrates. They do not increase blood sugar and leave a feeling of satiety for a long time. Most often, cereals are eaten in the morning, because they provide a daily supply of energy. As dietary products, it is worth eating oatmeal, rice, buckwheat, quinoa, and millet. Hercules on the water is the lowest calorie product among cereals. It should be borne in mind that any cereals in milk are always more nutritious than in water. As a side dish, legumes, such as beans and lentils, are also suitable. They also carry quite a lot of proteins. True, their content and absorption in the body cannot be compared with those of animal products.

Mushrooms

Mushrooms make up a separate kingdom. In spite ofthe fact that they grow from the ground, they cannot be attributed to plants. They combine different properties. For example, like plants, they have a cell wall, but their metabolism involves substances characteristic of animals - they secrete urea and accumulate glycogen. Mushrooms are highly nutritious and low in calories. Porcini mushrooms contain only 30 kcal per 100 g. Therefore, mushrooms occupy a worthy place in the list of low-calorie products for weight loss. True, in other diets, for example, in nutrition for diseases of the gastrointestinal tract, in the diet of young children and pregnant women, they are absent. Mushrooms are a difficult food to digest. Therefore, they should be eaten in moderation, and in case of he alth problems, limit them.

Drinks

Beverages such as water, herbal teas, black and green teas, and coffee have no calories at all. Provided they do not contain milk or sugar.

Preference should be given to water and herbal tea. You need to drink enough liquid per day - from 1.5 liters. It is important to listen to your body. Excess water can also do a disservice - cause edema, which also adds weight and volume to the body.

Dishes

Is it possible to cook low-calorie meals for weight loss from simple products? Oh sure. Such dishes would include boiled or steamed vegetables. Steam cheesecakes, chicken or turkey meatballs, steamed meat. Any fresh vegetable salads will delight you with their light taste and bring few calories. Indispensable in dietary nutrition and soups, inprimarily vegetables. You can add a little cereal to them, and when serving, a spoonful of low-fat sour cream. It's not that difficult to prepare low-calorie foods for weight loss. From simple products, you can make a whole diet menu. If there is a financial opportunity and a desire to enjoy something tastier, this is also not a problem.

Dishes from low-calorie foods can be not only simple and familiar, but also sophisticated and varied. They can include avocados, seafood, exotic fruits.

Listening to yourself

List and table of low-calorie foods for weight loss is good to know. Going on a diet or not is the choice of everyone. A truly he althy, balanced diet will only benefit. Except in one case - if this does not happen with fanaticism and is not made the goal of a lifetime. Such an obsession often leads to a malfunction of the nervous system and eating disorders. Therefore, before losing weight, it is important to determine your motives.

Sometimes the weight really rolls over and not only spoils the look, but also causes discomfort and he alth problems. But sometimes people with a weight within the normal range, usually women, strive for unattainable perfection: to look great, like a fit “phyton”, the main thing is not to lose yourself in this race. Taking care of your he alth is more important than caring for your figure, so when losing weight, you should not deprive your body of the necessary substances and make unnecessary problems. And he alth is also worth taking care of, first of all foryourself, not for public opinion.

Amazing discoveries

Therefore, if counting calories takes all your thoughts and deprives you of the joy of life, you should give up this activity and trust your intuition in solving nutrition issues. You need to learn to listen to your body, and after a while it will begin to give an answer, what it really needs. For example, you may be surprised to notice that uns alted foods are no less tasty than s alted ones, and it’s even nice to feel a more delicate and subtle taste on the tongue.