This is the zero point we are all aiming for! It exists, this point of harmony and happiness.
Although it sounds strange, there are actually foods that do not burden our calorie count. We present here the famous types of vegetables and fruits that provide a zero and even negative calorie balance. Food without calories exists.
Food without calories, theory
The so-called zero calorie food or food products with a negative balance of nutrients means that the body spends more calories on the effort of chewing and digesting food than they are absorbed with the product. So it sounds really cool, and it works. But it only works in moderation. If these foods are eaten without measure, that calorie counter will not show you a zero amount.
Cabbage
With cabbage, which has only 25 calories per 100 grams, you can easily achieve a negative calorie balance. It is the foundation of the true Turbo Diet, especially since it also provides the body with many essential vitamins and minerals. 
Cucumber
This high water vegetable is something you can eat without thinking until you are full. Because cucumbers are extremely different low content calories (16 kcal per 100 g). In addition, cucumber is also one of the best diuretics with which fast loss weight (ideal if you want to fit into tight clothes soon). 
Watermelon
Although watermelon tastes very sweet, it contains only 30 kcal per 100 g. In addition, scientific studies have shown that juicy fruits even stimulate metabolism and thus provide (with normal use) a negative calorie balance. And since it contains many antioxidants, watermelon is still very useful.
Lemon
Lemon is also among the leaders in fat burning and in the content of valuable antioxidants. Therefore, many models and Hollywood stars use it as a low-calorie flavoring component for water, drinks and salad dressings. yellow fruit has only 29 kcal per 100 g. 
Grapefruit
In diets, valuable properties have been proven, richly saturated with vitamins and minerals. Despite the fact that with a tabular calorie content of 42 kcal per 100g, it cannot boast of a very low figure, it is scientifically proven that grapefruit activates the metabolism and promotes more active calorie burning than most other fruits. In a US study, subjects who ate half a grapefruit before their main meal averaged 1.5 kg more weight loss over 12 weeks than subjects who took just 1 glass of water before their main meal.
Tomato
A recognized product for weight loss is the tomato, which contains only 15 calories per 100 g, as well as quite a lot of fiber. For the reproduction of red cells, you can actively and regularly drink peppered tomato juice without feeling guilty about your weight. 
Chicory
Zero calories also boasts extremely low-calorie chicory (20 kcal per 100 g), which greatly stimulates digestion, thanks to the bitter substance intibin. Combined with orange and spicy sauce from lemon, vegetables, it will turn a salad into a delicious fat burner. 
Celery
It is considered a real panacea in terms of weight loss. It is precisely because the body needs a large number of calories to digest vegetables that this in itself requires calorie expenditure. Green stalks fried with fat-free cottage cheese - tasty snack for burning fat. 
Berries
Who wants to lose weight or wants to use a healthy diet in their diet, do not deny yourself the pleasure of adding sweet raspberries and strawberries to delicacies. Despite the low calorie content (from 30 to 40 kcal per 100 g), already 200 g of the drink will saturate you and decorate the table. In addition, red fruits contain many vitamins and flavonoids and contribute to the removal of excess fluid from the body. 
Cauliflower
Cauliflower is also one of the lowest calorie foods (25 kcal per 100 g). It is also good for a variety of dishes in which it is an ingredient.
All of the above is also true for asparagus, broccoli, fennel, etc. By simply preparing and eating these vegetables, you burn more calories than you eat. Calorie-free food is the solution for a balanced diet. It's simple - you are full and there is nothing to deposit on your stomach and sides. After all, it is the imbalance that spoils the figure and spoils life.
Everything should be harmonious - food, deeds, and thoughts.
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Recently, a group of Israeli scientists conducted an interesting study. They interviewed several thousand men whose wives and girlfriends follow diets. The results of the research left no doubt that it is very difficult for the vast majority of men. Why?
Diet or Life?
More than 70% of the representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman decides on a diet, she not only restricts her partner in nutrition, which negatively affects his condition, and not only psychological but also physical.
About 50% of men said that the representative of the fair sex in the "diet period" sharply and strongly deteriorates character. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often quarrels with relatives and “tear off evil” on loved ones, primarily on a man.
Approximately 37% of the stronger sex experience severe psychological discomfort when communicating with. They noted that such women are so focused on the process of weight loss that they simply “stop noticing the rest of the world”, talking only about diets, leaving kilograms, caloric content of foods, and so on.
About 28% of the representatives of the stronger sex assure that during a diet, a woman feels very unhappy, which affects the quality of her life in general. Such men prefer to see their girlfriends, maybe not like the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, along with loving men.
What to eat to eat less?
The development of science and technology, fortunately, makes it possible not to suffer from hunger, but simply to take into account the properties of products. Remember calories? About the amount of carbohydrates? You need to know which foods are the “lightest” and eat them as often and as much as possible. That's the whole secret!
We have compiled a list of delicious and useful products, 100 grams of which contain only from zero to 70 kcal. You can:
Use "light" ingredients in your favorite dishes,
Take fruits and vegetables with you as a snack,
Replace meat dishes with vegetables
Experiment, come up with new original combinations and tastes,
Do not forget that even those dishes that are prepared from low-calorie ingredients.
List of the most low-calorie foods
0–20 kcal
Water, watercress, lettuce, cucumbers, white radishes and tomatoes. really contains no calories. But it allows you to keep the skin supple and helps fight hunger pangs between meals. After all, thirst is often mistaken for the desire to eat. Train yourself to drink one and a half to two liters of clean water a day.
20–30 kcal
Lemon, green and red Bell pepper, celery, corn lettuce, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, champignons, cranberries. Eggplants are not as popular in our cuisine as the same cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and saturates well. In some recipes, eggplant can even be substituted for meat.
30–40 kcal
Grapefruits, limes, watermelon, green beans, onion, green onions, strawberries, pomelo, peaches, melon, zucchini, radish, radish, low-fat yogurt. Grapefruits are one of the best low calorie snacks. contains no more than 40 kcal and is rich in vitamin C. Try adding grapefruit to a salad of leafy vegetables - it can replace salt. However, remember: grapefruits should be eaten with caution for those who are taking medication. This fruit can change the behavior of pharmaceuticals.
40–50 kcal
Carrots, root celery, stem celery, beets, blackberries, kohlrabi, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, fat-free kefir, skim milk. is not only a delicious snack that replaces chips, but also a real lifesaver for those who have stopped smoking. In one large stalk of celery - only ten kcal.
50-60 kcal
Cherries, raspberries, red currants, blueberries, pears, potatoes in their skins. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen. all year round and add to salads, dairy products or cereals. 60-70 kcal Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango. Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, in a serving of minestrone, beloved by Italians, there are only 14 kcal. Of course, before the cheese or croutons are on the plate.
The most important
Healthy food with calories from zero to 70 kcal great amount. Most of the products listed here are available all year round, pair well with each other, and - we tell you every day! We are waiting for recipes for low-calorie dishes from you in the special section "Food for a Flat Stomach". Good luck!
The article was prepared using materials from takzdorovo.ru.
Low-calorie does not mean tasteless and nutrient-poor. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!
Although donuts zero calorie not yet invented, this does not mean that the search for useful and nutritious foods for a low-calorie diet are doomed to failure. Don't fill your stomach with junk food. Think of all the extra exercise you need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.
Picking the right low high-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 ranked 40 best products from different departments 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 the supermarket and farmers markets are full of wholesome food with a low calorie content, which has little effect on the energy value of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories 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 that does not leave a feeling of hunger. After all, you don't want to starve all day long.
Good news for muscles and taste buds. Not all low calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite the low calorie content, is charged to the top with usefulness like and bright taste.
If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.
Vegetables
1. Watercress
4 calories in 1 cup
Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention found that among all supermarket products, watercress stands out for its very high nutrient content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.
Like other cruciferous vegetables, watercress is a powerful antioxidant.
Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 cups of vegetable broth, ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.
Add 2 bunches of watercress, 2 tablespoons red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk and cook for a couple more minutes.
2. Arugula
5 calories per cup
A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula compensates for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.
To make a sandwich hastily, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with the second slice.
3. Celery
6 calories per stem
Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a great crunchy punch in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.
Celery is an incredibly bulky food, meaning you can fill your stomach without a calorie surplus.
Together with a small amount calories, you get a hefty dose of vitamin K, an essential nutrient that lowers the risk of death from cardiovascular disease.
cook hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.
4. Pak choi (Chinese cabbage)
9 calories in 5 leaves
While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. It has a milder flavor compared to many dark vegetables and will appeal to those who are picky eaters.
Separate bak choi leaves from the stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.
Sprinkle bak choi leaves and 2 teaspoons of grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.
5. Radish
17 calories per cup
Radishes add a slight spicy flavor to dishes and improve their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and pack a ton of goodness with minimal calories.
Radish is stingy on calories, but there is plenty of vitamin C in it
Drizzle a pound of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until soft and shriveled. 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 baked radishes with yogurt sauce.
6. Zucchini
31 calories in one medium zucchini
If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.
Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie dinner pasta.
7. Cucumber
22 calories in half a cucumber
Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave vegetable cutters on the sideboard, because vegetable fibers are found mostly in the skin.
To prepare salsa, mix chopped cucumber with bell pepper, diced avocado, chopped jalapeno pepper, chopped cilantro, fresh lemon juice and a couple of pinches of salt. Serve with fish dishes.
Fruit
8. Plums
30 calories per plum
The characteristic sweetish taste of plums - great way Satisfy cravings for sweets without harming the figure. Moreover, even dried plums from the supermarket are full of antioxidants.
Take 4 dried plums pitted, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves, and ¼ teaspoon salt.
Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.
9. Grapefruit
37 calories in half a 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 rich in vitamin C. Daily consumption of grapefruit reduces waist circumference, arterial pressure and cholesterol levels, which makes low calorie fruit also good for the heart.
For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.
49 calories per glass
Available in supermarkets year-round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that high vitamin C intake improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.
More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.
To make an ultra-nutritious Spanish soup known as gazpacho, blend 1/3 cup water, 1 cup 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 and then serve.
11. Nutmeg
61 calories per cup
The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.
The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.
For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled 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 cup. This will help you feel full 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 fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.
Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.
Dissolve 2 teaspoons cornstarch in 1 tablespoon water, stir into blueberry mixture and cook for 1 minute. Drizzle sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.
cereals
76 calories per ½ cup cooked cereal
Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents blood sugar spikes. They can lead to the depletion of energy reserves and uncontrolled bouts of hunger, during which there is a high risk of being tempted by food waste.
To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with a consistency like oatmeal.
113 calories per cup of cooked noodles
Soba noodles have about 50% fewer starch calories than spaghetti. durum varieties wheat. Made with gluten-free buckwheat flour, Japanese-style noodles are better for a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some can sneak in. wheat flour, which increases the calorie content of the product.
Cook soba noodles as directed on the package (unlike regular pasta, rinse soba thoroughly after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.
15. Teff
128 calories per half cup of teff
Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium, and phosphorus.
Teff has a malty-nutty flavor, and because it releases starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.
Tiny grains are mostly germ and bran, the most nutritious parts of any grain.
For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.
Let the teff cool slightly and then in a blender or food processor puree with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon ginger powder, ¼ teaspoon crushed cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.
16. Wheat bran
31 calories in ¼ cup
Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.
To make delicious wheat bran muffins, mix ½ cup wheat bran, ½ cup oat flour, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add wet ingredients to dry ingredients and spread ¼ cup batter for each cupcake onto a baking sheet.
31 calories per cup
Fatty cinema popcorn is a calorie bomb, but low-calorie popcorn home cooking- Great choice for your waist. Since popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.
For an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and the grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.
18. Rice fritters
35 calories per pancake
If you're craving something crunchy, rice fritters can fill your cravings without the extra calories. Made with puffed brown rice, fritters are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.
For a quick snack, spread ricotta cheese on a rice cake and sprinkle with blueberries!
0 calories
Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible fibers called glucomannan. There are practically no calories in shirataki.
The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.
Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.
For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.
20. Sandwich Buns
100 calories per one (2 halves)
Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.
To cook pizza for one in a couple of minutes, spread a bun tomato sauce top with Canadian bacon and low-fat mozzarella pieces. Place in microwave until cheese is melted.
Meat
21. Smoked turkey fillet
85 calories per 100 g
When you need to quickly make a sandwich for lunch, choose this meat for low calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli section. To avoid added sugars, don't buy honey-smoked fillets.
For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.
82 calories per 100 g
Tender white cod meat won't fill your boat with calories, but it will provide a solid dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters, as this is one of the more environmentally friendly options.
Blend 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil in a blender or food processor. Pour the sauce over the pan-fried cod.
23. Mussels
86 calories per 100 g
There are many reasons to throw nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is on top of the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.
The European Journal of Sports Science has suggested that omega-3 fat intake can improve exercise performance by improving blood flow and maximizing oxygen uptake by working muscles.
With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio.
Heat vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.
Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute 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 sweat for about 8 minutes until they open. Throw away the ones that are closed.
24. Turkey leg
107 calories per 100 g
It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But take it easy oily skin because the above calorie figures are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.
Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.
Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Send 1 cup to the pan orange juice, 2 sprigs of fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika and ¼ teaspoon salt. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.
108 calories per 100 g
It may not be the most inspiring meat on the supermarket shelves, but if you're looking for huge amounts of low-calorie muscle-building protein, skinless, boneless chicken breast is hard to find an alternative to.
A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.
If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.
To chicken breast turned out juicy, try to sew it. Put the fillet in large saucepan and pour in water so that it covers the breast at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.
Don't boil! Turn the heat down to low to medium, cover partially and simmer for 15 minutes, or until the meat is cooked through. Adjust the heat as needed during the boil, keeping it at a gentle simmer, and skim off any foam that appears.
26. Pork tenderloin
108 calories per 100 g
Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.
Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar of pureed 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 pepper. Simmer over low heat until rice is tender, about 30 minutes.
117 calories per 100 g
If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the hindquarters. beef pulp. Carved from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will make it tender and less likely to dry out during cooking.
In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, juice of one lime, and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.
Heat 1 tablespoon oil in a grill pan or regular frying pan on medium fire. Remove the steak from the marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for a medium rare, turning the steak once during the process. Let the steak rest for 10 minutes, then slice thinly along the grain. Try serving meat in tacos.
BEAN
28. Silken Tofu
36 calories per 100 g
Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, giving it a creamy texture and fewer calories than traditional-style, firm pressed tofu.
While not a candidate for stir-fry, silken tofu is great for dishes like puddings, smoothies, dips, and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.
For a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken 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 grated pinto beans, this Mexican staple will provide you with a huge helping of hunger-satisfying dietary fiber along with a range of essential nutrients including magnesium, phosphorus and energy-boosting iron.
Be sure to read the ingredient list on the jar to make sure no fat is added to the product.
Mix roasted beans ground pepper chili, ground cumin and fresh lime juice. Spread on bread and place a boiled or fried egg on top.
30. Canned beans
108 calories per ½ cup
Beans - fast way add low-calorie vegetable protein and fiber to your diet. Protein and dietary fiber from inexpensive beans will slow down digestion complex carbohydrates contained in legumes, which will provide a continuous flow of energy and a long feeling of satiety. Some companies already offer canned beans without brine.
To kill a worm at lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber, and parsley. Drizzle 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, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of foods. And she saves a penny too!
Not only is it stingy on calories, it provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of vitamins and minerals.
For a decent veggie burger, place a 1/4 cup of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain the water and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.
Add half a cup oatmeal instant, 100g 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 garlic clove, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.
Blind 6 cakes of the same size and fry them in a greased pan.
Dairy
25 calories in 3 tablespoons
If you are looking for a 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 in smoothies as a protein booster.
Send half a cup of liquid to a hot pan. egg whites, 1 chopped zucchini and 1 cup of chopped "cream" tomatoes. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.
33. Mozzarella, partially skimmed
250 calories per 100 g
If you eat too much calorie-laden full-fat cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.
You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.
Make a caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, diced partially-skimmed mozzarella, cherry tomato slices, and chopped fresh basil. Whisk olive oil together balsamic vinegar, salt and black pepper. Mix sauce with pasta.
83 calories per glass
Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.
Make oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds, and a quarter teaspoon of cinnamon. Pour in 2/3 cup skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.
35. Plain low fat yogurt
137 calories per glass
Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even become allies in the fight against excess weight!
Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.
Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.
Nuts and dried fruits
36. Almond milk, unsweetened
30 calories per glass
The milk-free nut alternative is made by grinding the skinned almonds in water and filtering the mixture. They are very low in fat compared to whole nuts, so they are a low-calorie option for making cereal, post-workout shakes, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that no sugar has been added to artificial milk.
Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.
37. Powdered peanut butter
45 calories per tablespoon
Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. By mixing the powder with water, you get creamy paste, which does not have half the calories of regular peanut butter. But just like the traditional spread, you still get the nutritional bonuses of protein and dietary fiber. You can even add the powder directly to dishes 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 will make you feel like a child again.
condiments
3 calories per tablespoon
If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some research shows that acetic acid can slow down the digestion of food, which helps control blood glucose and increases the feeling of satiety.
For delicious dressing for salads, mix together 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 a great way to liven up dishes and add bright aromas with minimal calorie intake. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into effective remedy against diseases.
Fresh herbs like thyme, basil, and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gains.
Combine 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 on chicken, steak or pork.
40. Cinnamon
6 calories in 1 teaspoon
When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you enhance the flavor without the calories. A number of studies, including a recent report in Diet Science, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat around your waistline.
For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.
Stir until the chocolate has melted. Stir in 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon ground chile. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of natural maple syrup in a blender or food processor and blend until smooth.
Refrigerate the pudding for at least a couple of hours before serving.
Many in our time dream of losing weight, but few people want to limit themselves in the amount of food they eat. The appetite that has developed does not allow you to leave the table after a small plate of the second, which means again extra calories and goodbye to a slender body.
But there is a way out - these are low-calorie foods that are the best option in this case. If you include low-calorie foods on your menu, you won't have to cut back on your usual portion sizes, because your calorie content will decrease and this will help you lose weight.
Below we list some of the low-calorie foods included in most diets.
| Arugula or Rucola is one of the subspecies of the salad familiar to everyone. Arugula is famous for being low in calories, fat, saturated fat, and even cholesterol. Contains vitamins A, C and K, and many other useful trace elements. If you love salads, then arugula salad is perfect for you. In addition to nutritional value, this plant is used as an aphrodisiac. | |
| Asparagus is also low in calories and is traditionally used to detoxify the body. The plant is high in amino acids. Asparagus can stimulate your metabolism to get rid of the effects of alcohol poisoning, etc. In addition to being low in calories, asparagus is a reliable source of vitamins and minerals: vitamins A, C, E, K, B6, iron, copper, etc. | |
| Broccoli is also super low in calories, rich in fiber, vitamins and minerals. Broccoli contains powerful antioxidants that are very beneficial for health. The abundance of antioxidants reduces the risk of breast and colon cancer. | |
| Brussels sprouts, in addition to being low in calories, are rich in phytonutrients and fiber. It tastes great, especially with sweet or spicy sauces. | |
| Well, if you want to eat a lot, you can eat salad and you will never get better. It is an excellent source of vitamin B, manganese, folic acid. This is the best type of low-calorie food. | |
| Beets are sweet, but also low in calories. It is also very effective in fighting cancer. And beets are a powerful source of trace elements, dietary fiber, folic acid and potassium. | |
| Cauliflower is an excellent source of vitamin C and helps against breast cancer. It is also very low in calories. | |
| Grapefruit is a real power plant for the production of vitamin C, folic acid and potassium. And some pink and red varieties also contain vitamin A and lycopene. Grapefruit can be recommended as a low-calorie product for your daily diet. | |
| Mushrooms as food are definitely beneficial for your overall health. You can safely add mushrooms to your weight loss food list. Mushrooms contain vitamin D, thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, and copper. | |
| Tomatoes are an excellent source of vitamin C, potassium, and fiber. They are also low in calories. Tomatoes help protect your skin from harmful UV rays, which can help prevent certain types of cancer. | |
| Watercress is both a salad and a spicy condiment. It is used for cooking various salads, sandwiches, omelets, soups. The plant contains sulforaphane and other important elements that prevent various diseases. Many researchers say that by eating these vegetables on a regular basis, you can protect yourself from lung cancer, so this is a great low-calorie product for your table. | |
| Zucchini is a real storehouse of vitamin A. Definitely deserve to be included in the list of “light” foods. | |
| Spinach. These juicy green leaves are actually a storehouse of iron, folic acid, and vitamin K. Spinach helps prevent age-related eye problems. Thus, you can enrich your menu with this low-calorie food. | |
| Garlic can serve as an anti-cancer remedy and can also help you recover from a urinary tract infection. Feel free to include garlic in the list. | |
| Pumpkin is rich in vitamins A, C and E. It serves as a source of potassium. It goes well with many foods, gives a feeling of satiety and improves digestion. | |
| Brightly colored radishes can be attributed to a low-calorie food. Along with many useful trace elements, radishes contain a sufficient amount of vitamin C and calcium. You can add it to your salad to spice up your new menu. | |
| Celery will help you achieve a flat stomach, and due to its low calorie content, it is suitable as dietary product. A description of the celery diet can be viewed. | |
| Berries contain plant fibers, you can eat a lot of them and at the same time receive only a negligible amount of calories. This is the secret weapon in your diet program. Berries contain vitamins A, C and folic acid. | |
| Carrots are considered a good source of thiamine, niacin, vitamin B6 and folic acid. It also contains vitamin A, C and vitamin K. You can choose carrots for a low-calorie menu without any hesitation. | |
| Green tea is an excellent low calorie drink. Many weight loss systems recommend drinking green tea to get quick results. |
There is no need to limit your diet to low calorie foods or go vegan. All you need to do is to make the right menu, replacing some of the usual foods with low-calorie ones. You will definitely feel the result.
Low-calorie does not mean "tasteless" or "unnutritious". Fill your fridge with these fat-burning foods and they'll help you reach your dream weight!
Low-calorie donuts have not yet been invented, but there are replacements for them. After all, just think about the amount of extra exercise you'll have to do to burn calories after a whole pizza!
You probably already know that there are products with " negative calorie"They need more calories to digest than they contain. But ordinary foods can be very low in calories too! Of the 35 foods we've collected here, 30 contain 100 or fewer calories per serving.
In addition, when you lose weight, you think about the fact that the product is not only dietary, but also satisfying. No one wants to starve all day long.
There's more good news: not all of the foods on the list are "rabbit." In fact, the meat section, the dairy section, and other sections can be full of delicious, low-calorie foods that are also high in protein.
If you're hungry, but you're on a calorie restriction, start with the list!
Vegetables
Watercress. 4 kcal per 1 cup
You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorder Control found that watercress is the most nutritious, as these green leaves contain so many nutrients. Like other cruciferous plants, watercress is full of antioxidants.
Like other cruciferous plants, watercress contains many antioxidants.
As it is:
Heat the oil in a large saucepan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour in 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.
After that, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup of almond milk and heat for 2 minutes.
Arugula. 5 kcal per cup
This peppery herb adds very few calories to your salad or sandwich. It's also high in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with baby spinach.
As it is:
To make a quick sandwich for lunch, toast a few slices of bread. Spread Dijon mustard on one slice and top with a slice of prosciutto, an apple slice, a handful of arugula and top with a second slice of bread.
Celery. 6 kcal per stalk
Celery has not earned superfood status, unlike, for example, kale, which has become an icon for hipsters. But celery adds crunch to a low-calorie salad, which is great! It's also a bulky food, in the sense that you can easily eat a few bags of celery without overeating.
Celery has not earned superfood status, unlike, for example, kale, which has become an icon for hipsters. But celery adds crunch to a low-calorie salad, which is great!
With such a small number of calories, you get a huge amount of vitamin K, a very necessary substance that reduces the risk of death from cardiovascular diseases. There are reasons to include it in the list of products for weight loss.
As it is:
Make a hearty chicken soup with noodles. Heat oil in a large skillet over medium heat. Throw chopped onions, chopped carrots and chopped celery into it and heat until the onions soften.
Add 4 cups shredded chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.
Chinese cabbage, 9 kcal per 5 leaves
Kale and spinach have taken all the glory, but these Asian greens are a worthwhile component of the weight loss menu. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. It also has a milder flavor than other dark green leaves, which will satisfy any whim.
As it is:
Separate the tops of the Chinese cabbage leaves from the stems and roughly chop the leaves. Slice the stems thinly. Heat oil in a frying pan over medium heat. Add stalks, chopped leeks (2) and 3 chopped garlic cloves; cook for 3 minutes until the stems soften.
Stir in Chinese cabbage leaves and 2 teaspoons of grated lemon zest; fry until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.
Radishes, 17 calories per cup
Radishes add a little peppery flavor to dishes, are very low in calories, and contain ample vitamin C. And our bodies require very high amounts of vitamin C to support the growth and repair of body tissues, including growing muscle mass. And do not forget the tops of the leaves, which are quite edible, also low in calories and nutritious.
Radishes add a little peppery flavor to the dish, are very low in calories, and are high in vitamin C.
As it is:
Drizzle a pound of radishes with oil, sprinkle with salt and pepper. Spread on a baking sheet and put in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, mix 1/2 cup low calorie yogurt, 1 teaspoon curry and 1 tablespoon fresh lemon juice. Serve fried radishes with yogurt sauce.
Zucchini. 31 kcal per medium vegetable
As you begin to shed excess calories from your diet, be sure to add this vegetable to your shopping cart while on a grocery trip. As you do this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K, and magnesium.
As it is:
Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles tomato-meat sauce and feel comfortable at the pasta party.
Cucumber, 22 kcal per half cucumber
Cucumbers are about 95% water, which is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and reduces the urge to steal those extra cookies. To add some fiber, remove it from the knife that was used to peel the cucumber - its skin contains the maximum fiber.
Cucumbers are about 95% water, which is a very, you know, low-calorie substance. That Plenty of Water Helps You Stay Fit
As it is:
To make salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno pepper, chopped cilantro, fresh lime juice, and a little salt. Serve with fish.
Fruit
Plum. 30 kcal per plum
This sweet fruit will easily satisfy the sweet tooth and will not affect the physical form in any way. What more could you want when even supermarket fruits are rich in antioxidants?
As it is:
Take 4 plums, remove the pits and chop. You will need half a cup of port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and 1/4 tsp. salt in a medium sized skillet.
Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums are softened (about 12 minutes). Serve with chicken breasts.
Grapefruit. 37 kcal per half grapefruit
Here it is, the lowest calorie fruit. Like other citrus fruits, grapefruit is a vitamin C heavyweight. The University of Arizona at Tucson found that eating grapefruit daily can help you lose weight, improve blood pressure, and lower cholesterol.
As it is:
Divide a red grapefruit into wedges over a bowl and collect any juice that runs out. Combine grapefruit wedges, chopped avocado and thinly sliced fennel root. Add grapefruit juice, 1 tablespoon olive oil, drizzle with salt and pepper. Garnish with mint leaves.
Strawberries, 49 calories per cup
Now strawberries are available in supermarkets all year long. That's good because it's low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take in, the easier it is to breathe during exercise, which is especially true for those with asthma.
What else? in 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clean and lowers blood cholesterol levels.
As it is:
To make a variation on super-nourishing Spanish gazpacho soup, mix 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Refrigerate at least 2 hours before serving.
White nutmeg melon, 61 kcal per cup
The sweet, juicy pulp of white cantaloupe is almost calorie-free, but packed with vitamin C and heart-protecting potassium. Melon slices are good on their own as a snack, but you can also add melon to smoothies, yogurts, salads, and salsa. If you've never bought this melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.
The sweet, juicy pulp of white cantaloupe is almost calorie-free, but packed with vitamin C and heart-protecting potassium.
As it is:
To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese, and toasted almonds.
Blackberries, 62 calories per cup
Blackberries are not only low in calories, they are also full of fiber - they have 8 grams per cup, which helps you feel full.
By slowing down digestion, a high-fiber diet helps curb appetite.
Blackberries have an impressive resume, which also includes antioxidants and vitamin K.
As it is:
In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.
Dissolve 2 teaspoons of cornstarch in 1 tablespoon of water, pour into the blackberry mixture, cook for 1 minute on fire. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.
cereals
Bulgur, 76 calories per 1/2 cup (cooked)
Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps to calm blood sugar levels.
As it is:
To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon, and 1/4 teaspoon of salt. Boil, stirring all the time, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.
Soba noodles, 113 calories per cup (cooked)
Soba noodles contain 50% fewer calories from starch than whole grain spaghetti. These noodles are made from gluten-free buckwheat and are good for your six pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.
As it is:
Cook noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add salmon, peas, carrots, and chopped leek. Season with sauce made from soy sauce, sesame oil, rice vinegar and sriracha.
Wheat bran, 31 calories per 1/4 cup
Adding wheat flakes to your diet makes it more nutritious. Wheat bran is top of the list for magnesium and B vitamins. 6 grams of fiber in a quarter cup will help you stay full and lean.
As it is:
To do delicious pancakes with wheat bran, mix 1/2 cup wheat flour, 1/2 cup oatmeal, 1 tsp. cinnamon, 1 tsp baking powder and 1/4 tsp. soda. Mix 1 beaten egg with 1 cup low fat milk. Add all liquid ingredients to dry. Pour the dough into the hot pan: a quarter cup of dough per pancake.
Popcorn (31 calories per cup)
Sure, multiplex popcorn is a sweet calorie bomb, but when you're thinking about an easy snack, your waistline won't mind popcorn. Since it is very bulky, it will fill you up with fewer calories than other snacks.
As it is:
For an Asian-style snack, mix 1 tsp. curry, 1 tsp dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and the grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.
Rice cakes without additives, 35 kcal per 1 pc.
When you want to crunch something, rice cakes will satisfy you without causing irreparable damage to the body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads so you don't end up with an unnecessary dose of sugar.
As it is:
For a quick bite, spread some low-fat ricotta cheese on a rice cake and garnish with a few blackberries!
Shirataki noodles, 0 kcal in 85 g
These translucent, gelatinous noodles are made from the powdered root of the Asian konjac plant. It consists for the most part of an easily soluble, but difficult to digest fiber called glucomannan. Shirataki contains virtually no calories.
The taste of noodles is hard to describe, but they easily take on the flavors of accompanying sauces and spices.
It consists for the most part of an easily soluble, but difficult to digest fiber called glucomannan. Shirataki contains virtually no calories.
As it is:
For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.
Meat and fish
Turkey breast ham, 72 kcal per 80 g
When you think about what to put on a sandwich, stop at this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.
As it is:
To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and string them on a toothpick. Squeeze some mustard onto turkey pieces and add to impromptu skewers.
Cod, 70 kcal per 80 g
Cod does not contain many calories, but its tender white flesh is full of impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in the waters of Alaska.
As it is:
Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 garlic clove, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with fried cod.
Mussels, 73 kcal per 80 g
Here is proof that more mussels should definitely be introduced into the diet! They provide 10g of high quality protein per serving and they have the best ratio of protein per calorie. In addition, it is the least expensive of all seafood, and they are also high in omega-3 fats.
The European Journal of Sports Science conducted a study that showed that a diet high in omega-3 fats helps to perform better in sports, as it improves blood pressure, as a result of which the muscles receive more oxygen during movement.
They provide 10g of high quality protein per serving and they have the best ratio of protein per calorie.
As it is:
Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).
Add a handful of halved cherry tomatoes, 1/2 cup water, and 1/4 tsp each. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.
Add 1 kg of mussels to the pan, cover and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.
Turkey legs, 91 kcal per 80 g
Time to satisfy your inner Flintstone. This tasty and low-calorie meat contains an impressive 16g of protein per 80g serving, giving you muscle growth. Just don't eat the skin so you don't add extra calories.
Soaking the legs in liquid will remove the gelatin from the connective tissue, which will make the meat soft and tender.
As it is:
Heat the oil in a large skillet (large enough to fit all the legs) over medium heat. Season the turkey with salt and pepper. Add the legs to the skillet and cook until browned on both sides (about 6 minutes each). Remove the legs from the pan and lower the heat to low, adding more oil if needed. Add 1 chopped leek root, 2 chopped garlic cloves, and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until the legs are bronzed and soft.
Add 1-1/2 cups chicken broth to skillet. Pour in 1 cup of orange juice, 2 fresh thyme shoots, 1 tsp. cloves, 3/4 tsp paprika and 1/4 tsp. salt. Return legs to skillet, bring to a boil, reduce heat to very low, sticking toothpicks in every half hour to check doneness.
Chicken breast, 92 kcal per 80 g
A high-protein meal helps in your battle in two ways: you stay full for longer, and you burn a lot of calories just digesting your food.
It's not the most interesting meat in your basket, but it's low-calorie, full of muscle-building protein - few things compare to chicken breast for these properties.
As it is:
So that the chicken breast is not dry, boil it in boiling water. Place the breasts in a large saucepan and add enough water to cover the meat. Bring the water to a light boil.
No need for steep boiling water! Reduce the heat to medium again, cover partially with a lid and cook for 15 minutes or until the meat is cooked through. Set the fire to a low boil and skim off any foam that appears.
Pork tenderloin, 92 kcal per 80 g
Pork tenderloin is a good, fit meat that will fit perfectly into your diet in terms of calories. It also contains significant amounts of thiamine, a B-complex vitamin that your body uses to turn food into fuel for your workouts. And don't forget about protein: here it is 18 g per serving.
As it is:
Heat up 1 tbsp. l. oil in a large skillet. Cook 1 chopped onion, 500 g chopped pork tenderloin and 2 crushed garlic cloves for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small jar of tomatoes to own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until rice is softened, about 30 minutes.
Beef steak, 100 kcal per 80 g
If you're looking for a meat that has provided you with protein and hasn't ruined your meal plans, you've found it - beef. The fantastic ratio of proteins to fats, 6 to 1, makes it the best choice. Before cooking, marinate the meat - so it will be juicier and will not dry out during frying.
As it is:
In a deep baking dish or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin. Add 600-700g of beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat up 1 tbsp. l. oil in a grill pan or regular skillet over medium heat.
Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool down (10 minutes). Can be served in tacos.
Legumes
Delicate tofu, 31 kcal per 80 g
Tofu can have many different texture variations. "Tender" tofu has less compressed water, so it tastes better and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it brings its easily digestible protein.
As it is:
To make a low-calorie post-workout shake, combine 1 cup coconut water, 80g tender tofu, 1 scoop protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes, and 1 tsp. fresh ginger.
Beans in a jar, 108 kcal per half cup
Beans are a quick way to pack on low-calorie plant-based protein and fiber. The protein and fiber in inexpensive kidney beans help slow-burn complex carbohydrates, which provide energy and satiety. And, if you search, you can find beans without salty liquid in a jar.
As it is:
To make a healthy, low-calorie salad for lunch, take a jar of drained beans, chopped bell peppers, tomatoes, cucumbers, and parsley. Drizzle with lemon dressing.
Lentils, 115 calories per half cup
Not many foods are so rich useful substances like lentils. It's low in calories, yet packed with muscle-building protein, fiber, vitamins, minerals... and budget-friendly!
It is low in calories, but contains muscle-building protein, fiber, vitamins, minerals.
As it is:
To make a non-sloppy veggie burger, place 1-1/4 cups of dry green lentils in a medium sized saucepan along with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Dry the lentils and set aside to cool. Then put it in a blender and beat until it is ground - but not to the state of powder.
Add 1/2 cup instant oatmeal, 110g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; whisk until smooth.
Form 6 medium-sized pancakes from the mixture and fry in a greased pan.
Dairy
Liquid egg whites, 25 kcal per 3 tablespoons
If you're looking for the purest, low-calorie protein, liquid egg whites are the way to go. In recipes, you can use them instead of whole eggs (3 tbsp equals 1 whole egg), and there is no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.
Egg whites are pasteurized so they can be eaten straight out of the package so they can be used as a source of extra protein in your smoothies.
As it is:
In a skillet, fry 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until the egg whites are set. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.
Mozzarella, 71 kcal per 30 g
If you eat too much high-calorie fatty cheese, your six cubes can turn into one. But you can still eat cheese - if you have stocked mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.
You can still eat cheese - if you stocked mozzarella in your refrigerator
As it is:
Make Caprese Pasta Salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes, and fresh basil. Separately, mix olive oil, balsamic vinegar, salt and black pepper. Dress this salad.
Skimmed milk, 83 calories per cup
This cow juice helps you get protein and not get extra calories. Each glass also contains the bone-building trio of calcium, vitamin D and phosphorus. If you don't mind spending a little, opt for organic skimmed milk from cattle not on antibiotics.
As it is:
Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup skimmed milk while stirring and top with a few chopped strawberries and nuts. Cover and let stand overnight in the refrigerator.
Low fat yogurt, 137 kcal per pack
Low fat yogurt - good way get quality protein and good bacteria (probiotics) and not gobble up extra calories from fatty or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it doubly better!
Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) and not gobble up the extra calories from fatty or sweetened yogurts.
As it is:
Place 1/2 cup fat-free yogurt, 1/2 avocado, 1 tbsp. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the resulting mixture as a sauce for tacos, steaks or fish.
Nuts/seeds
Almond milk without sugar, 30 kcal per cup
This nutty, dairy-free alternative to milk (made from ground almonds mixed with water, then strained) is much lower in fat than the nuts themselves, so it's a good, low-calorie option to add to oatmeal, post-workout shakes, or Sunday mornings. pancakes. Be sure to look for the words "no sugar" on the packaging.
As it is:
Recover from a workout by blending 1 cup of almond milk with 1/2 cup of regular low-fat yogurt, plus a few tablespoons. peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.
Sauces
Red wine vinegar, 3 calories per tablespoon
If you want to improve the flavor of dressings and sauces without adding calories, make sure you have a variety of vinegars in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain satiety.
As it is:
To make a delicious salad dressing, combine equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt, and black pepper.
Thyme, 3 kcal per tablespoon
Fresh herbs like thyme, basil, and dill are a great way to spice up your meals, adding flavor without adding extra calories. These flavor bombs also contain a whole arsenal of antioxidants, so your meal plan will be not only dietary, but also healthy with them.
Fresh herbs like thyme, basil, and dill are a great way to spice up your meals, adding flavor without adding extra calories.
As it is:
Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp salt and 1/2 tsp. black pepper. Use the mixture to rub chicken, steak, or pork.
Cinnamon, 6 kcal per 1 tsp.
When it comes to oatmeal, smoothies and pancakes, cinnamon gives them great taste, which does not affect calories in any way. Numerous studies, including a recent report from the Nutrition Institute, link cinnamon to improved blood sugar absorption, which reduces the risk of diabetes and ensures a longer feeling of satiety, increases energy, and reduces the risk of waist fat.
As it is:
To make a delicious pudding without going overboard in calories, bring 1/2 cup sugar-free almond milk to a "near boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.
Stir until chocolate melts. Pour 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. In a blender bowl, pour the chocolate mixture, 1 packet of tender tofu, and 2 tbsp. l. maple syrup and beat until smooth.
Refrigerate the pudding for at least 2 hours before serving.
