It is recommended to start the weight loss process by adjusting nutrition and general eating behavior. Nutritionists note that it is impossible to achieve the desired result without proper nutrition. Let's take a look at the basic rules of nutrition, the best low-calorie foods and recipes for delicious and healthy dishes.
Slimming foods - list and table of low calorie foods
In order to get rid of unwanted kilograms, you need to correctly compose a diet. The use of low calorie foods is the basis of nutrition for weight loss. Nutritionists draw up special lists, tables, reviews, where they collect the most popular and affordable foods with a minimum calorie content. This information can be found on the Internet and, for ease of use, these lists can be printed out and hung in the refrigerator.
Low-calorie foods are those for which the body expends more energy than what is contained in the product itself. If there is less than 100 kilocalories per 100 grams, this product can be considered low calorie.
All products can be conditionally divided according to the following criteria:
milk, curdled milk, animal milk substitutes;
vegetables;
fruits, dried fruits, berries;
meat, offal;
fish, seafood;
cereals;
Beans;
mushrooms;
nuts;
pastries, bread, crusty bread;
oils, fats, sauces.
A healthy diet should contain foods from all of these categories. However, it should be remembered that foods containing different calories can be present in the same category. When composing a diet, this is worth considering. But it is better to seek help from a specialist who will draw up a competent menu for weight loss, taking into account all the subtleties and nuances.
Consider a table of the most popular low-calorie foods by category:
Milk, dairy products:
Product
Protein, gram
Fat, gram
Carbohydrates, gram
kilocalories
Milk
2. 8
3. 2
4. 7
58
Low fat kefir
3
0, 1
3. 8
30
Low fat yogurt
five
1. 5
3. 5
51
Low fat cottage cheese
eighteen
0, 6
1. 5
86
Riajenka
3
6
four
85
Fruit vegetables
Product
Protein, gram
Fat, gram
Carbohydrates, gram
kilocalories
Eggplant
0, 6
0, 1
5. 5
25
Courgette
0, 6
0, 3
5. 7
27
Cauliflower
2. 5
0
4. 9
29
Cucumber
0, 8
0
3
fifteen
A tomato
1. 1
0, 2
3. 8
24
pepper
1, 3
0
5. 7
23
Carrot
1, 2
0, 1
7
33
Beans
four
0
4. 2
30
Beet
1. 7
0
Eleven
fifty
Radish
1, 2
0
four
twenty
Apple
0, 4
0
11, 5
45
Orange
0, 9
0
8. 5
39
banana
1. 5
0, 5
21
96
Plum
0, 6
0
ten
44
Meet fish
Product
Protein, gram
Fat, gram
Carbohydrates, gram
kilocalories
Hen
twenty
8. 8
0, 6
165
Rabbit
22
Eleven
0
183
Beef
nineteen
12, 5
0
187
turkey
21, 6
12
0, 8
197
Perch
18, 5
0, 9
0
82
Pike perch
nineteen
0, 8
0
83
Squid
eighteen
0, 3
0
75
Shrimp
eighteen
0, 8
0
83
Seaweed
0, 9
0, 2
3
five
Pollock
15. 9
0, 9
0
72
Cereals, beans, mushrooms
Product
Protein, gram
Fat, gram
Carbohydrates, gram
kilocalories
Buckwheat
12. 6
12. 6
68
330
groats
11. 9
5. 8
66
345
Rice
7
0, 6
74
323
Hercules
13
6. 2
6. 6
355
Beans
6
0, 1
8. 3
58
White mushrooms
3. 2
0, 8
1. 6
25
Russule
1. 7
0, 3
1. 4
17
Bread products, fats, oils
Product
Protein, gram
Fat, gram
Carbohydrates, gram
kilocalories
Bread
4. 7
0, 7
fifty
215
Vegetable oil
0
100
0
900
Butter
0, 6
82, 5
0, 9
750
This is not a complete list of what you can use for weight loss. But the products offered will be more than enough to constitute a correct and complete diet.
Factors affecting the calorie content of foods
The question that torments many people: "Why are some foods higher in calories than others? "And how, without tables or lists, can you know which product has how many calories? "
You can evaluate the usefulness of the products by several parameters:
More fat, more calories. This simple rule determines the basic calorie content. For the breakdown of fat, several times more energy is needed than for the processing of proteins and carbohydrates.
High fiber content is an indicator of low calorie content. This is because the body needs a lot more time to process the fibers. That is why many nutritionists advise including fiber for weight loss, as the feeling of hunger will not come for a long time. But the consumption of fast carbohydrates should be reduced, because they are digested much faster.
The lowest calorie foods are rich in water. It should be borne in mind that the saturation of these foods is not sustainable. With "watery" foods, you can easily organize a small snack.
Based on the table above, it can be determined that vegetables are the lowest in calories, followed by fruits, fish, seafood, milk and poultry.
Despite the fact that oils and grains contain the most calories, they should not be excluded from the diet. The healthy fats they contain help the body to function properly.
How many calories do you need per day for weight loss: balancing calorie consumption and expenditure
The balance between consumption and consumption is the most important indicator, it depends directly on physical activity. This is what determines the consumption of calories. Many nutritionists also pay attention to a person's emotional background. There is an opinion that deeply worried people lose extra pounds faster. There is some truth to this, because during stress and depression a person's appetite worsens, which means that the amount of food eaten decreases.
Another important factor is the basal metabolism. It is he who is responsible for the expenditure of energy to maintain the work of the whole organism, including the work of the following systems:
respiratory;
circulatory;
nervous.
When developing a diet, it is important to remember that a person's health and energy depend on nutritional balance.
To lose weight, it is necessary to reduce the calorie content of the usual diet. For this purpose, you need to calculate how many calories a person consumes on a daily basis by the time they start to lose weight, and then subtract 10-20% from this result, which is usually 250-500 kilocalories. The daily calorie intake for women is 1, 700-1850 kilocalories and for men 2, 500-2, 600.
What foods can you eat while losing weight?
It is important to competently and sensibly approach the process of choosing which foods will be present in the diet during the diet. It is necessary to consume calories wisely, only in this way it will be easy to part with the hated kilograms.
The list of foods that should be part of the diet can be roughly divided into the following categories:
Protein. It is this material that the body needs to maintain muscle mass. Foods rich in protein are digested by the body with a greater expenditure of energy. In addition, these foods quickly satisfy hunger. The highest protein content is found in beef, fish, chicken and eggs. Optimal formula for burning fat and building muscle - 0. 7 grams of protein per kilogram of body weight.
Fermented milk products are a real treasure trove of useful substances such as calcium, protein, vitamins A, B and D. Fermented milk products will provide the body with energy and help build muscle mass. They can be consumed in the evening without fear of putting on extra pounds. Do not think that only kefir belongs here, you can add cottage cheese, yogurt, low-fat cheese, yogurt to the diet. It suffices to take into account the percentage of fat, preference should be given to low-fat products.
Vegetables, fruits, berries - these are foods with a high water content. They help slow down the digestion of glucose, leaving you feeling full. The menu can be supplemented with the following foods: broccoli, cabbage, celery, grapefruit and cherries.
Complex carbohydrates can help you lose weight. Porridge is an irreplaceable product for weight loss. Low-calorie oatmeal, buckwheat, and barley breakfasts contain fiber, which takes a lot of energy to digest, meaning more calories will be burned and metabolism will speed up.
Spice up. A lot of people think the aroma is bad for you, but that's not entirely true. Some of them, on the contrary, help to burn fat. They help suppress hunger, reduce cravings for snacks. Cayenne pepper, turmeric, and cinnamon are some of the few condiments that can help you lose weight without harming your health. You can also add garlic to any dish - it has a warming effect, which also requires energy. Apple cider vinegar will allow you to binge on a small amount of food, improve digestion, and reduce the craving for sweets. Ginger - reduces hunger and lemon juice helps normalize metabolic processes.
Fatty acid. Do not be afraid of the word fat, as polyunsaturated acids aid in weight loss and must be present in the diet for the body to function properly. This includes nuts. How many nuts are allowed per day for weight loss? The daily rate is 100-200 grams. They can be added to porridge, yogurt, or cottage cheese in the morning, or they can be used as a snack.
What foods cannot be eaten while losing weight?
The list of prohibited products is several times longer than those authorized. They have become so anchored in our life that it is not always possible to refuse them. You should not immediately exclude all of the following, it is enough to start by minimizing their consumption.
Sweets. Simple carbohydrates have no positive effect on the body, they only add extra pounds and inches. Try to remove baked goods, pastries and sweets from the menu. You can replace them with slimming bars, special desserts, diet candies and dark chocolate.
Pastry is fairly high in calories, especially if it contains a lot of yeast. They disrupt the microflora, slowing down the metabolism.
Keep the sauces, mayonnaise.
Soda, packaged juices.
Fatty dairy products and fermented milk products.
High fat meat and fish.
Rice, pasta. Instead of the usual white rice, preference should be given to brown, it is better to buy pasta with durum wheat.
Potatoes contain a large amount of starch, which is harmful to the figure. However, sometimes you can treat yourself to baked potatoes.
Alcohol is not only bad for you, it can also help you gain weight. Therefore, it is better to remove it from everyday life. The least nutritious alcohol is considered red wine.
Fast food, cooked meals.
In addition to the fact that the consumption of all these products should be minimized, attention should also be paid to the naturalness of the permitted products. The fewer preservatives there are, the better for the body.
Calorie foods for weight loss by group
When drawing up the menu, it is very convenient to use the lists of foods that are allowed for weight loss, indicating the calorie content per 100 grams.
Vegetables and greens
boiled potatoes = 80 kilocalories;
white cabbage = 31 kilocalories;
color = 30 kilocalories;
olives = 110 kilocalories;
zucchini = 30 calories;
eggplant = 20 kilocalories;
beans = 60 kilocalories
onions = 40 kilocalories;
green = 20 kilocalories;
carrots = 29 kilocalories;
cucumbers = 15 kilocalories;
tomato = 20 kilocalories;
beets = 22 kilocalories;
green peas = 75 calories;
pumpkin = 22 kilocalories.
Pumpkin is considered a nourishing product that can be added to salads and used to make tea candies.
Fruits and berries
In addition to vegetables and fruits, berries help with weight loss. It should be remembered that the sweetest fruits will not contribute to weight loss.
banana = 85 kilocalories;
pineapple = 50 kilocalories;
grapes = 75 kilocalories;
apple = 45 kilocalories;
lemon = 30 kilocalories;
peach = 40 kilocalories;
persimmon = 60 kilocalories;
white currant = 35 kilocalories;
blackcurrant = 37 kilocalories;
red currant = 40 kilocalories;
pear = 40 kilocalories;
grapefruit = 35 kilocalories;
pomegranate = 50 kilocalories;
cranberries = 25 kilocalories;
strawberries = 30 calories.
Many citrus fruits, especially grapefruit, are considered the most beneficial fruit in the fight against obesity.
Cereals, beans and cereals
These foods can be categorized as slow carbohydrates. They provide a feeling of fullness for a long time.
buckwheat = 95-100 kilocalories;
rice = 115 calories;
oatmeal = 92 kilocalories;
rice = 80 kilocalories;
buckwheat = 135 kilocalories;
semolina = 75 kilocalories;
beans = 35 kilocalories;
beans = 58 kilocalories
Not all of these foods are considered non-nutritious, but they should always be present in the diet.
Fish and seafood
Fish is a source of omega-3s, the acid your body needs to function. Add fish to the diet so that the body does not experience stress due to the lack of necessary elements.
mussels = 50 kilocalories;
pollock = 65 kilocalories;
monkfish = 85 kilocalories;
crayfish = 95 kilocalories;
trout = 100 kilocalories;
pike = 80 kilocalories;
shrimp = 80 calories.
Meat, poultry and eggs
It is this type of food that contains a large amount of animal protein.
beef = 190 calories;
rabbit = 100 kilocalories;
lean pork = 315 kilocalories;
veal = 90 kilocalories;
turkey = 190 calories;
chicken eggs = 155 calories;
quail = 165 calories.
Animal protein, of course, is necessary for the body, but everyone can decide for themselves whether or not to include it in the diet, and you can also consult a specialist who will help you create a balanced and low-calorie diet.
Low-calorie bakery products
Psychologically, many people find it very difficult to give up cooking, so knowing its calorie content is very important.
white bread = 250 calories;
gray bread = 200 calories;
pita bread = 240 kilocalories.
You can also use diet bread.
Nuts and oils
This category of food is high in calories, but it is also necessary for the body because it contains valuable fats.
peanuts = 550 calories;
cashew nuts = 650 kilocalories;
hazelnuts = 700 kilocalories;
nuts = 660 kilocalories;
pistachios = 555 kilocalories;
olive oil = 780 calories;
almond = 815 kilocalories;
apricot = 900 kilocalories;
flax seeds = 900 calories;
sunflower = 900 kilocalories;
butter = 750 calories.
These ingredients are best added to salads.
Low calorie drinks
There are many low calorie drinks. Below we will consider several options with a minimum calorie content per 100 milliliters.
cucumber juice = 15 kilocalories;
beetroot = 60 kilocalories;
pumpkin = 35 kilocalories;
lemon water = 30 kilocalories;
watermelon-mint = 25 kilocalories;
mineral water without gas = 0 kilocalories;
ginger tea = 15 kilocalories;
green = 0 kilocalories;
white = 34 kilocalories;
black coffee without sugar = 2 kilocalories.
On vacation, many people wonder which alcoholic drinks are considered low calorie? There are the following types of drinks:
semi-sweet champagne contains 120 kilocalories per 100 milliliters;
semi-sweet wine = 80-100 kilocalories;
dry champagne = 80-85 kilocalories;
dry red and white wines contain the fewest calories: around 65-70 kilocalories per 100 milliliters.
List of the lowest calorie foods
It is believed that low calorie foods are good for your figure. Losing weight with the help of PP (good nutrition) at home is very simple, it is enough to remove prohibited foods from the diet and focus on the most useful, with fewer calories.
When losing weight, it is worth observing the BJU ratio so that there are no health problems.
So, you can calculate the number of these items as follows:
Protein intake is calculated as follows: 1. 5 multiplied by weight in kilograms. The resulting figure is the amount of protein needed. It is preferable that most of it is of plant origin.
The daily fat intake for women should be 90-120 grams. Do not completely eliminate fats, replace them with beneficial lipids.
Carbohydrates are the energy the body needs to function properly. With sufficient physical activity, the daily carbohydrate intake = 90-95 grams.
The following foods are recognized as the most nutritious:
Broccoli is a healthy, hypoallergenic vegetable that can be eaten raw or boiled.
carrots are rich in vitamins and nutrients. It is better to consume it raw, because the concentration of vitamins will be higher;
green tea is the lowest calorie drink;
cucumber, onion, salad;
Grapefruit is a fat-burning fruit that contains a whole range of nutrients.
However, you should not go on a diet only from these products, a variety of foods are the key to the health and normal functioning of the body.
List of foods that boost metabolism and promote weight loss
Metabolism is very important when losing weight. It is the metabolic processes that are responsible for weight gain, because the faster food is digested, the less likely it is to be deposited in fat.
There is a whole list of foods that help speed up your metabolism:
Pepper and other spices help speed up metabolism by up to 25%.
Coffee and green tea help speed up metabolic processes due to caffeine.
Dairy products, due to their potassium content, also stimulate metabolism.
Citrus fruits speed up all metabolic processes due to the content of fruit acids, fiber and other trace elements.
Lean meat.
Many people cannot imagine their life without chocolate, but in order to lose weight it is worth eating only bitter chocolate.
Before starting any diet, be sure to consult a specialist to minimize the risks associated with individual bodily reactions.
Low-calorie sweets
Many people find avoiding sweets the most difficult part of any diet. We are in a hurry to please foodies - there is no need to forgo chocolates, desserts and other sweets. The main thing is to understand what you are eating and at what time of the day.
List of dietetic desserts and rules for use
There are a few rules to know to eat sweets without risking losing weight:
It is recommended to consume sweets in the morning.
As a percentage, the amount of candy should not exceed 10% of the total amount of calories consumed.
These candies should only be eaten a few times a week.
Do not completely exclude chocolate from the diet, it contains many useful substances.
You can add to the list of authorized sweets:
Bitter chocolate.
Honey.
Fruit jelly, jelly, marshmallows, marshmallow.
Candied fruits, dried fruits.
Halva.
Low fat cottage cheese and yogurt.
These sweets can not only be bought in the store, but also made by yourself.
Low Calorie Weight Loss Meals From Simple Foods - Recipes
On the Internet you can find different menus for all tastes. There are options for all price segments. If needed, you can find a ready-made menu for a week or a month. We'll take a look at some simple recipes using approved foods.
For breakfast, you can cook oatmeal with apples and cinnamon in the microwave. This will require 100-150 milliliters of water, 50 grams (2-3 tablespoons) of oatmeal, 170 milliliters of skim milk, raisins, 1 green apple, a pinch of salt, cinnamon.
For cooking, take a special dish for the microwave, pour cereals with salt, raisins into it. Then fill with water, milk and stir.
Place the bowl in the microwave for 3-5 minutes.
Add chopped peeled apples to the finished porridge and a pinch of cinnamon on top.
For lunch, you can make low-calorie cheese soup. Cooking mode :
Cut the potatoes into cubes and the carrots into strips.
Boil a pot of water and when the water boils, add potatoes, bay leaves and a whole onion to it.
Brown the carrots in a pan with a little oil.
When the potatoes are almost cooked, remove the onion and add the sliced processed cheese.
Once the cheese has melted, add the carrots, salt and pepper to the soup.
After a few minutes, when the vegetables are fully cooked, turn off the soup, add the chopped garlic.
Let the soup steep, then pour into bowls, garnish with herbs.
Dinner can be filling, but low in calories. You can make a light salad from boiled brisket. To do this, you need to cut the breast into strips or cubes, add a tomato, low-fat cheese, sour cream or olive oil, nuts or honey. The same salad can be prepared on a festive table, so on vacation you will not be afraid for the beauty of your figure.
