For the human body, it is extremely important to have a balanced diet and obtain proteins, fats and carbohydrates in sufficient quantities. Without these components, the body will not function normally, and an excess of these substances leads to extremely negative consequences.
With an excess of protein, the body does not have time to absorb it, it sinks to the bottom of the intestine undigested and begins to decompose there, releasing substances that poison the body.
The use of a significant amount of fat impedes metabolic processes, which leads not only to obesity, but also inhibits nervous activity. A large amount of carbohydrates is converted by the body into fat, which also leads to obesity.
Frequent or regular use high-calorie food, which is rich in fats, leads to hypertension, the formation of cholesterol plaques, stroke. Also, the consumption of not a small amount of fat causes the release of free radicals in the body, and they cause the formation of malignant tumors.
Well, let's not forget about banal obesity, which not only interferes in terms of beauty, but also leads to the development of many diseases associated with weight gain.
But, do not immediately throw a bottle of olive oil in the trash! No matter how great a person’s desire for a reduced consumption of fats, getting rid of them will not work at all.
According to the calorie tables, each product contains these components, namely:
- water;
- carbohydrates;
- protein;
- fats.
For example: the fat found in fish is polyunsaturated fatty acids (omega 5), they are simply necessary for our body. Nuts (almonds), which also contain fats (omega 6), indispensable for the functioning of our body.
List of low-calorie foods
Low-calorie foods are those that, according to the calorie table, have not gained 100 kilocalories per 100 grams of weight.
In meat products, this is veal. Of meat by-products, low-calorie foods include:
- beef kidneys;
- beef liver;
- pig heart;
- pork kidneys.
- lamb kidneys;
- lamb heart;
low calorie protein products- These are some types of fish, both sea and river. This is not a complete list of low-calorie fish kingdom.
Sea fish:
- flounder;
- smelt;
- icy;
- macrousus;
- pollock;
- navaga;
- whiting;
- cod.
Freshwater fish:
- crucian carp;
- carp;
- burbot;
- river perch;
- zander.
Dairy and dairy products:
- acidophilic milk;
- natural yogurt;
- curdled milk;
- milk;
- kefir;
- fermented baked milk;
- low fat cottage cheese.
And also, vegetables and fruits, nature has few calories in them, however, there are exceptions. In vegetables, garlic got out of the list, gaining as much as 106 kcal. In fruits, rose hips and dates are in the lead, gaining 101 and 281 kcal, respectively.
Up to 40 kcal
- eggplant - 26 kcal;
- zucchini - 27 kcal;
- white cabbage - 27 kcal;
- onion (feather) - 22 kcal;
- carrots - 30 kcal;
- cucumbers - 13 kcal;
- sorrel - 21 kcal;
- pepper - 27 kcal;
- radish - 32 kcal;
- turnip - 26 kcal;
- salad - 13 kcal;
- cauliflower - 29 kcal;
- radish - 19 kcal;
- tomatoes - 19 kcal;
- green beans - 32 kcal;
- spinach - 28 kcal.
- quince berries - 38 kcal;
- plum plum - 34 kcal;
- orange - 37 kcal;
- grapefruit - 38 kcal;
- lemon - 32 kcal;
- tangerine - 37 kcal;
- blueberries - 35 kcal;
- blackberries - 33 kcal;
- cranberries - 38 kcal;
- cloudberries - 31 kcal;
- sea buckthorn berries - 30 kcal;
- currant berries - 39 kcal;
Seafood:
- sea cabbage - 5 kcal;
- trepangs - 35 kcal.
Up to 70 kcal
- onion - 44 kcal;
- parsley (root, greens) - 46 kcal;
- beets - 47 kcal;
- apricot fruits - 46 kcal;
- pineapple - 47 kcal;
- cherry berries - 48 kcal;
- pomegranate fruits - 51 kcal;
- pear fruits - 43 kcal;
- figs - 55 kcal;
- dogwood berries - 45 kcal;
- peach fruits - 44 kcal;
- rowan berries - 58 kcal;
- plum berries - 43 kcal;
- persimmon fruits - 63 kcal;
- cherry berries - 52 kcal;
- mulberries - 53 kcal;
- apples - 46 kcal;
- cranberries - 40 kcal;
- grapes - 69 kcal;
- strawberries - 41 kcal;
- gooseberries - 44 kcal;
- raspberries - 41 kcal;
- blueberries - 41 kcal;
- black currant - 41 kcal.
Meat by-products:
- beef kidneys - 67 kcal.
- grenadier - 60 kcal;
- pollock - 69 kcal;
- crabs - 69 kcal;
Dairy:
- natural yogurt - 52 kcal;
- kefir (fatty) - 58 kcal;
- milk - 59 kcal;
- curdled milk - 57 kcal.
low calorie diet foods
- boiled rice (brown);
- radish;
- yogurt;
- boiled lentils;
- champignons;
- all greens for salads;
- cabbage;
- tomatoes and cucumbers.
Fiber, found in fresh vegetables, slows down the process of absorption of carbohydrates and fats in the body, nutrients from food can be better absorbed, and not turn into body fat.
Low-calorie foods from which the salad is prepared will be useful as a diet food, only if you prepare dressings for them yourself. Instead of mayonnaise sunflower oil for dressing, take a lemon or apple cider vinegar.
When planning to lose weight with a low-calorie diet, it is worth remembering that the number of calories should not be less than 1000-1400 per day. Otherwise, there is a risk of serious harm to health. Ideally, the diet should be developed by a dietitian. In such a diet, proteins should predominate, then weight loss will occur due to the burning of fats, and not muscle mass.
Low calorie menu:
- Breakfast 200 ml of juice (fruit, vegetable), a small cracker.
- Second breakfast: tea 150 ml (without sugar), black bread 60 gr with meat (boiled, grilled) 60 gr, 2 tomatoes.
- Lunch: borsch 200 ml, 1 soft-boiled egg, boiled fish 60 gr, boiled potatoes 2 pcs, vegetable salad 100 gr.
- Lunch: fruit 150 gr, biscuit 40 gr.
- Dinner: low-fat kefir 200 ml, stale muffin 40 gr, a teaspoon of jam.
low-calorie breakfast
For breakfast, you can cook oatmeal by adding skimmed milk. You can crumble an apple, a banana or dried fruits into it: raisins, dried apricots, prunes.
An excellent option is porridge made from whole grains and ground: pearl barley, wheat, Gornovka, barley. You can prepare a salad for such cereals or make them sweet by adding honey and fruits.
low calorie lunch
Most often, for lunch, they cook the most hearty meals. But they can be made even from the lowest high-calorie foods. So, for example, you can cook eggplant with mushrooms and tomatoes, baked in the oven. They go great with bean salad.
The second option for lunch will be a liver with apples in the oven, as well as a winter salad of beets, cucumbers and carrots. The recipes for these dishes can be found below.
low calorie dinner
The calorie content of such a dinner should not be higher than 350 units. So, this rule corresponds to such dishes as vegetable stew, rice with vegetables, seafood salad, spinach casserole.
All these dishes will perfectly affect weight loss and at the same time saturate the body with all essential vitamins and micronutrients.
Low calorie recipes
Baked eggplant with mushrooms and tomatoes
Ingredients:
- eggplant - 450 gr;
- tomatoes - 250 gr;
- cheese (hard) - 90 gr;
- mushrooms -250 gr;
- sour cream - 150 gr;
- garlic - 3 cloves;
- greens;
- salt.
Cooking:
Wash the eggplants and cut them into slices. Salt and set aside for 30 minutes so that they are not bitter. Rinse eggplant with water. Slice tomatoes and mushrooms. Pass the garlic through a press or finely chop, mix it with sour cream.
Grate cheese or cut into thin slices. Put in a form layers, eggplant, mushrooms and tomatoes on top. Put sour cream with garlic on top of the tomatoes and sprinkle with cheese. Bake at 180-190°C for 35 minutes.
Baked liver with apples
Ingredients:
- beef liver - 450 gr;
- onions - 4 pcs;
- apples (sour) - 300 gr;
- sour cream - 150 gr;
- olive oil - 1 tbsp;
- pepper, salt;
- baking foil.
Cooking:
Wash and cleanse the liver. Cut into portions, wrap in cling film and repulse. Salt, pepper. Peel the onion, cut into cubes and fry in olive oil. Peel the apples from the peel and seeds, grate on a coarse grater.
Cut the foil into rectangles of 15-17 cm. Put the liver, onions, apples on the foil and brush with sour cream. Wrap the edges of the foil to form envelopes. Bake for 10-15 minutes at 250°C, then open the foil for another 20 minutes.
low-calorie salads
Winter salad
Ingredients:
- beets - 3 pcs;
- carrots - 3 pcs;
- pickled cucumbers - 3 pcs;
- oil (mustard, linseed) - 1 tbsp. l;
- green peas - 4 tbsp. l;
- onion -0.5 bulbs.
Cooking:
Boil vegetables, cool, peel and cut into cubes. Add onions, peas and mustard oil, mix everything. Put on a plate and decorate with herbs. If desired, greens can be finely chopped into a salad.
Vegetable salad with beans
Ingredients:
- tomatoes - 2 pcs;
- boiled beans - 0.5 cups;
- cucumbers - 3 pcs;
- lemon - 0.5 pcs;
- onion (medium) - 1 pc;
- Bell pepper- 2 pcs;
- lettuce (leaves) - 1 bunch;
- oil (olive, linseed) - 1 tbsp;
- a pinch of salt.
Cooking:
Wash greens and vegetables. Peel the onion and remove the seeds from the pepper. Peppers, cucumbers, tomatoes cut into large slices, lettuce tear into small slices. Add beans, lemon juice, linseed oil, salt and mix.
Rules for a balanced diet
- Meals must be steamed, grilled or in the oven, without sauces and oils.
- It is necessary to drink 1.8 - 2 liters of pure water per day. If you drink water before eating, the feeling of hunger will be dulled, which will help to reduce the amount of food taken and remove toxins from the body.
- For such diets, a serving of protein and grains is 100 grams, and a serving of fruits and vegetables is 200 grams.
- You should not eat apples after a meal, they increase the calorie content of the food taken by 10%, it is better to leave the apple for a separate snack.
- Meals occur up to 6 times a day.
How to lose weight on low-calorie foods
engage in active physical activity for weight loss, while leaving fatty foods in the diet, for a long time and not effectively. It is worth getting off the treadmill, as the body will immediately gain all the spent “wealth” back. But very often, there is simply not enough time for active sports!
Foods that promote weight gain
- fruit juices, even freshly squeezed;
- sugar;
- cakes and pastries;
- margarine;
- alcoholic drinks;
- sweet water;
- sausages, sausage;
- potato chips;
- sausages;
- mutton;
- dry breakfasts.
It is much more effective without changing your lifestyle to change your diet to a low-calorie diet. Without feeling hungry, lose weight and do not exhaust yourself in the gym.
To achieve the result as soon as possible, it is worth doing a fasting day for the body once a week, consuming not 1400 kcal per day, but cutting the diet to 800–1100 kcal. This will not allow the body to get used to the diet and begin to accumulate “reserves” again.
As you know, they have the ability to give useful vitamins and minerals to the body, stimulate metabolism and enhance metabolism. These products are not unique - they are included in our diet and in the dishes of various diets themselves. Watching your health, trying not to gain extra pounds, you need to introduce into your diet as many products as possible from the list that we have provided below.
Fruits and berries with a minus calorie content - a delicious means of healing
Berries - raspberries, blueberries, blueberries, cranberries, lingonberries, strawberries, strawberries, currants.
These berries contain useful complexes of microelements and vitamins, as well as useful fiber , pectins . Berries strengthen the immune system, remove toxins from the body, have a diuretic and laxative effect . Lingonberries and cranberries are very useful for any inflammatory, colds - they strengthen the immune system, have anti-inflammatory and even antimicrobial effects. These berries are very good for treating urinary infections in women and men. Blueberries, blackberries, raspberries have a beneficial effect on vision, these berries can improve vision, they should be eaten by people suffering from myopia, eye diseases. Berries from these groups have quite low calorie content - no more than 50 kcal per glass of berries .
Citrus fruits – grapefruit, lemon, orange, tangerine, lime
These fruits are acknowledged masters of burning those hated extra kilos. It is known that a grapefruit eaten daily for two weeks will reduce weight by about two kilograms. in citrus fruits a lot of fiber, vitamins - especially vitamin C
. Citrus fruits have mild diuretic and laxative properties. In terms of its calorie content, each citrus fruit does not exceed the figure in 40 kcal
.
The huge benefits of a huge berry - watermelon
Watermelon is loved by the vast majority of people. And, of course, many have heard about his ability,. Watermelon quenches thirst well in the heat, it also gives a feeling of quick satiety, which, with its low calorie content, is only 20 kcal per slice , very useful in weight loss diets. watermelon has many vitamins and minerals, as well as complex sugars and fiber .
Champion in burning extra pounds - pineapple
Scientists have discovered in this amazing and delicious fruit a special substance that helps burn fat in the body - bromelain
. It has been proven that regular consumption of pineapple in food normalizes metabolism, it serves as a good source of vitamins, and helps to normalize your weight even faster. Not only does pineapple significantly dull the feeling of hunger - this fruit, eaten at lunch or dinner, helps break down complex lipids found in meat, fish, legumes, dairy products
. It must be remembered that pineapple greatly increases the acidity of gastric juice, and its should not be taken on an empty stomach
. He also contraindicated in gastric ulcer
.
Zero calorie fruits also include apricot, mango, apple, plum.
Zero Calorie Vegetables - Burn Calories at Lunch
Cruciferous Vegetables Are Faithful Fat Burners
This group of vegetables useful in a weight loss program includes White cabbage, savoy cabbage, cauliflower, broccoli, black radish, radish, green peas . These vegetables are able to give a feeling of rapid satiety, control blood sugar levels . In addition, these vegetables serve as a kind of “broom” for the intestines, helping to remove toxins, toxins, old mucus, and pathogenic microflora from it. Thanks to these vegetables, in the body metabolic processes are accelerated , fat is burned much faster.
Record holder for burning fat - celery.
One stalk of celery contains only five kcal , in one root - from 5 to 20 kcal . At the same time, the body spends much more energy on digesting celery than it brings in on its own. Widely known fat burning celery soup , with the use of which extra pounds go away quickly and without a trace. Celery is very useful to eat raw, in the program to get rid of excess weight salads with root or stem, celery greens are needed, which, moreover, is a real storehouse of vitamins and minerals .
Vegetables to help you lose weight
These negative calorie vegetables are known to everyone - zucchini, cucumbers, tomatoes, asparagus, peppers, beets, spinach, carrots, turnips, eggplant, pumpkin
. Separately, I would like to name onion and garlic
- these products help to speed up metabolic processes, and also cleanse the kidneys, human intestines, and serve as natural antibacterial agents.
Fragrant greens - enjoy and lose weight
This group of products gives us a real pleasure when we cut them into salads, fill them with soups, main dishes, pastas. Greens that help burn extra pounds are parsley, basil, cilantro, dill, mint, lemon balm, rosemary, thyme, as well as leaf lettuce, watercress
.
Spices - sophisticated experts in burning fat
spicy cinnamon
Cinnamon has long been known for its ability break down fats . This spice aids in digestion normalizes blood sugar levels, lowers cholesterol levels . Nutrition experts recommend eating cinnamon with every meal, adding just half a teaspoon (tea) to meals or drinks.
Fat-burning spices also include ginger, cumin, coriander, curry, pepper They must be included in the daily diet.
Minus calorie drinks to drink and lose weight
Green tea
The nutritionists are the most healthy drink that can help in burning fat is called green tea. This drink must be drunk without sugar and milk, you can - hot or cold, it depends on the time of year. It is known that each teacup of real green tea , drunk in one day, help burn up to 60 kcal, and you can drink up to five of them a day. In addition, green tea has beneficial effect on the work of the heart, blood vessels, organs of the digestive tract, tones up and is a "beauty drink".
Water also "knows how" to burn fat
Proved that a glass of clean drinking water without gas with ice can burn 70 kcal ! Drink water with ice must be careful not to earn a sore throat. Drink during the day two liters of water - in order for the excretory systems of the body to work at full capacity, washing out all the toxins and toxins, as well as the decay products of fats. Drinking this amount of water every day is necessary condition any diet, this must be remembered.
You can also drink as fat-burning drinks cool mineral water without gas, natural freshly squeezed juices from those fruits and vegetables, which are on the list of products with a negative calorie content.
Protein products with a minus calorie content - eat and lose weight
This group of products includes all varieties of lean meat, poultry without skin and fat (preferably breast), lean fish
. Meat and fish are recommended to be steamed or boiled (do not eat broths), and as a side dish, take salads from fresh vegetables and herbs, which we wrote about above. The presence of fresh vegetables and herbs in the menu with protein products is mandatory, otherwise there will be no weight loss effect. Nutritionists recommend giving preference to fish because it has unique fatty acids useful for muscles, skin and blood vessels. In addition, when digesting fish, no gases and toxins are formed in the body, which has a beneficial effect on overall well-being and appearance a person - the skin acquires a healthy shade, becomes more elastic, gets rid of mimic wrinkles.
"Minus" calories of dairy products - the right way to beauty and harmony
Dairy products are vital in the human diet. Needed in a weight loss diet dairy products low-fat (but not fat-free!). The fat in dairy products helps the body absorb calcium, and a small amount of it in foods is a must. In order to satisfy hunger for the benefit of the body, you need to eat every day. low-fat yogurt, cottage cheese, whey, kefir (but not milk)- all this without sugar and other additives. Dairy products help the body produce its own hormone calcitriol required for maintaining tissue elasticity and bone strength .
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, calorie 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 healthy foods, 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 vegetable,
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 peppers, celery, corn lettuce, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, mushrooms, lingonberries. 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, onions, green onion, 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 cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, fat-free kefir, skim milk. - Not only tasty snack, replacing 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 low-calorie cooking. 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 is a huge amount. Most of the products listed here are available all year round, pair well with each other, and - we tell you every day! Looking forward to your recipes low-calorie meals in a special section "Food for a flat stomach." Good luck!
The article was prepared using materials from takzdorovo.ru.
There are a lot of low-calorie foods, but the trouble is that it is difficult to fill the stomach with them and feel full.
All vegetables have a small amount of calories, especially cucumbers, cabbage, zucchini, that is, all watery vegetables.
Chicken meat (brisket) is considered a low-calorie product. Rabbit and turkey meat, but only without skin and boiled or baked without salt.
Kefir, fat-free cottage cheese.
Any fish, with the exception of sturgeon, red varieties of fish, halibut. Seafood is low in calories.
If you count calories, so as not to get better, then I advise you to contact a nutritionist, only he will make me balanced with health benefits. It is better to eat everything, but a little bit. After all, our bodies need fats.
To all of the above, I will add mushrooms. Oyster mushrooms or champignons have a very low calorie content. You can safely eat a little (100-150g) mushrooms stewed in 15% sour cream at night - this will not affect the waist.
As far as I know, the lowest or no calorie foods are cabbage and cucumber, they are almost entirely water and fiber, and therefore cannot contain any calories.
There is a group of so-called products with negative calorie". We spend calories not only during physical activity (running, fitness, cleaning) but also during the assimilation of consumed products. So, foods with negative calorie These are foods that contain fewer calories than it takes to digest them. This group includes: celery, cucumber, onion, lettuce, sauerkraut. Grapefruits, green tea, fish and pineapples are also quite low in calories.
What foods have fewer calories
Vegetables
- asparagus,
- eggplant,
- beet,
- broccoli,
- Brussels sprouts,
- cabbage,
- carrot,
- cauliflower,
- celery,
- Chinese cabbage,
- cucumbers,
- watercress,
- dandelion leaves,
- eggplant,
- lettuce,
- dill,
- garlic,
- green bean,
- lettuce,
- radish,
- seaweed,
- spinach,
- pumpkin,
- swede,
- tomatoes,
- turnip,
- zucchini.
Fruit
- apples,
- apricots,
- bananas,
- blackberry,
- black currant,
- blueberry,
- cherries,
- clementines,
- cowberry,
- wild garlic,
- fig,
- gooseberry,
- grapefruit,
- grape,
- guava,
- kiwi,
- kumquat,
- lychee,
- tangerines,
- mango,
- loquat,
- melons,
- nectarines,
- oranges,
- papaya,
- peaches,
- pears,
- persimmon,
- a pineapple,
- plums,
- pomegranate,
- prickly pear,
- plums,
- raspberry,
- Red currants,
- Strawberry,
- tangerines.
nuts
- almond,
- brazil nuts,
- chestnuts,
- coconuts,
- hazelnut,
- peanut,
- Pine nuts,
- pistachios,
- walnuts.
I want to write that in this regard, a vegetable is ideal cucumber. It contains few calories, but many useful vitamins. The cucumber must be fresh. One hundred grams of fresh cucumber contains 12 calories. Perhaps, in terms of the ratio of calories / usefulness, this is the most correct answer.
Low-calorie foods (from 30 to 99 kcal per 100 grams) include:
- swede,
- green pea,
- yogurt 1.5% and 3.2% fat,
- flounder,
- cabbage (brussels, kohlrabi, cauliflower),
- carp,
- potato,
- kefir,
- koumiss,
- milk,
- carrot,
- curdled milk,
- radish,
- beet.
- zander,
- low-fat cottage cheese,
- cod,
- beans,
- fruit,
- pike,
- berries (except cranberries).
Even less calories (less than 30 kcal per 100 grams) for these foods:
- fresh mushrooms,
- zucchini,
- cabbage,
- cranberry,
- cucumbers,
- Sweet pepper,
- radish,
- turnip,
- salad,
- tomatoes,
- pumpkin.
The fewest calories are in seaweed!- only 5 kcal per 100 g of product!
In second place - cucumbers- 10 kcal per 100 g of product.
Then rhubarb, lettuce, tomatoes, russula.
In coffee without sugar - 1 kcal per 100 g
Tea without sugar has no calories at all.
One of my oh-oh-very thin acquaintances came up with a negative calorie formula - drink ice-cold beer. Energy for heating the body and assimilation of the product will be spent more than calories in beer. However, I'm afraid that my grandmother was right, who said that if a woman gets better (in the sense of becoming fuller), then this will also happen from water. Because hormones work. So deal with them.
Low-calorie foods are almost all vegetables and fruits, while fruits have a higher calorie content than vegetables. Low-calorie among meat products is turkey, rabbit and lean veal. Low-calorie foods also include seafood: shrimp, crayfish, squid. All low fat dairy products are also low in calories. Of the sweets, low-calorie is marshmallow, marmalade and marshmallows.
The calorie content of a product depends on its fiber content (dietary fiber). The more fiber, the less calories. Fiber slows down the absorption of carbohydrates and fats.
Foods with a calorie content of less than 30 kilocalories per 100 grams:
- cucumbers,
- radish,
- cabbage (How many calories are in cabbage?),
- salad,
- zucchini,
- turnip,
- tomatoes (How many calories are in tomatoes?),
- pumpkin,
- Sweet pepper,
- cranberry.
Paying attention to the caloric content of the product, it must be remembered that it is customary to indicate the calorie content per 100 grams of the product on the packaging. And if the portion exceeds this weight, then take into account the calorie content of the weight in question.
Analyzing the calorie content, you can (and apparently it will be even more correct) to make several rating lists.
The first of them is simply the lowest calorie foods (with calories up to 40 Kcal):
stem celery;
Fresh cucumbers;
Daikon, radish;
fresh tomatoes;
Champignons;
All types of fresh cabbage, as well as sauerkraut;
All leafy salad greens.
As you can see, only fresh vegetables and greens. But you also want something tasty, so you can change the list a little and find out what delicious, but at the same time low-calorie foods are.
Tasty and low-calorie foods (calorie content 40-100 Kcal):
Southern fruits bananas, mangoes, grapes, persimmons;
Pears and apples;
Tomato juice;
Bulgarian pepper, carrots;
White and red dry wine(no more than 140 ml);
All kinds of berries;
Melons - watermelons and melons;
Papaya, pineapple, guava.
As you can see, although the list has expanded, again there is nothing satisfying here, as meat lovers will say. Therefore, you can slightly increase the calorie content of the products in question and make a list of tasty and satisfying low-calorie foods.
Delicious, satisfying and low-calorie foods (60-120 Kcal)
Yogurt without additives and fillers;
Chicken or turkey breast;
Various types of seafood;
Lean white fish;
Fat-free cottage cheese (0-2% fat content);
Soy cheese tofu;
egg whites;
Fat-free kefir (0-1% fat).
These foods stabilize blood sugar levels and speed up metabolism, so eating them will make you feel full without overloading your body with extra calories.
Low-calorie does not mean tasteless and nutrient-poor. Fill the refrigerator with useful and not high-calorie food that promotes health and weight loss!
Although zero-calorie donuts have not yet been 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'll need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.
Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have 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, low-calorie foods that have little effect on energy value 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, after which there is no 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 showed that among all supermarket products, watercress stands out very high content nutrients. 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 glasses vegetable broth, toss in 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 makes up 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, which means 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 your risk of dying 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 glasses chicken broth, 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 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
radish attached dishes easy sharp taste and improves 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 contain a lot of useful substances with a minimum of 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.
With vegetable cutter or 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 the vegetable cutter on the sideboard because vegetable fibers are found mainly in the skin.
To make 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 high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.
For a 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 olive oil 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, in 2014, the Journal of Nutritional Biochemistry conducted a study that proved that eating a large number red fruits and their antioxidants keep coronary disease at bay by improving cholesterol levels.
To prepare an ultra-nutritious spanish soup, known as gazpacho, blend in a blender 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 in a medium saucepan maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract. 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 the consistency of 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 well after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with dressings with soy sauce, sesame oil, rice vinegar and hot sauces.
15. Teff
128 calories 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
Count wheat bran in a simple way 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 prepare delicious cupcakes with wheat bran, mix ½ cup bran, ½ cup oat flour, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup 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.
To prepare an appetizer Asian style, mix together 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 quick bite Spread ricotta cheese on a rice pancake 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. A good example: in two slices of ordinary bread, there can be twice more 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 in a blender or food processor 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. 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 start 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 go easy with oily skin because the above calorie numbers 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 need massive amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative.
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 make the chicken breast juicy, try poaching it. Put the fillet in large saucepan and pour 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 back of beef. 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, beat ¼ cup olive oil, ¼ cup soy sauce, juice of one lime and ½ teaspoon of 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 skillet over medium heat. 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, 85 g 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 from grated pinto beans, this Mexican staple provides a huge serving 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 are a quick way to add low-calorie plant-based 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 lentils in terms of nutritional value. 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 foods. And she saves a penny too!
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 vitamins and minerals.
For a decent veggie burger, place a 1/4 cup of dried 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 fast food, 100 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped 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're looking for a clean, 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.
Place 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped "cream" tomatoes into a hot skillet. 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 loaded fatty 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 pieces of canned albacore tuna, diced partially defatted mozzarella, cherry tomato slices, and chopped fresh basil. Whisk together the olive oil, 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 ½ cup in blender plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon ground chili and a pinch of salt. Mix to get homogeneous mass. 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 transform low calorie diet in 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 gain.
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-high 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. Add 2 teaspoons of grated orange peel, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon chili powder. Submit 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.
