Low calorie foods and menus for weight loss

It is recommended to start the process of losing weight by adjusting your diet and eating habits in general. Nutritionists point out that without proper nutrition, it is impossible to get the result you want. Let's look at the basic rules of nutrition, top low-calorie foods and recipes for delicious and healthy dishes.

Slimming foods - list and table of low calorie foods

To get rid of unwanted kilograms, you need to properly compose a diet. The use of low calorie foods is the foundation of the diet for weight loss. Nutritionists draw up special lists, tables, reviews in which they collect the most popular, affordable foods with a minimum amount of calories. You can find this information on the Internet, and for ease of use these lists can be printed out and hung on the refrigerator.

Low-calorie foods are those that the body spends more energy on digestion than is contained in the product itself. If there are less than 100 kilocalories per 100 grams, then this product can be considered low in calories.

All products can be conditionally divided according to the following criteria:

• Milk, sour milk, animal milk substitutes;
• Vegetables;
• Fruits, dried fruits, berries;
• Meat, offal;
• Fish, seafood;
• Grain;
• Beans;
• Mushrooms;
• Nuts;
• Pastries, bread, crispbread;
• Oils, fats, sauces.

A healthy diet should include foods from all of these categories. It should be noted, however, that foods with different calories can be included in one category. It is worth considering when putting together a diet. But it is better to contact a specialist who, taking into account all the subtleties and nuances, will create a competent menu for losing weight.

Consider a table of the most popular low-calorie foods by category:

Milk, dairy products:

product	Proteins, grams	Fat, grams	Carbohydrates, grams	Kilocalories
milk	2, 8	3. 2	4. 7	58
Low fat kefir	3	0, 1	3. 8	thirty
Low-fat yoghurt	five	1, 5	3. 5	51
Low-fat cottage cheese	eighteen	0, 6	1, 5	86
Ryazhenka	3	6th	four	85

vegetable fruit

product	Proteins, grams	Fat, grams	Carbohydrates, grams	Kilocalories
aubergine	0, 6	0, 1	5, 5	25th
zucchini	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
Sweet peppers	1, 3	0	5, 7	23
carrot	1, 2	0, 1	7th	33
Beans	four	0	4. 2	thirty
Beetroot	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	10	44

Meat fish

product	Proteins, grams	Fat, grams	Carbohydrates, grams	Kilocalories
hen	twenty	8. 8	0, 6	165
Rabbits	22nd	eleven	0	183
beef	nineteen	12, 5	0	187
Turkey	21, 6	12th	0. 8	197
perch	18, 5	0, 9	0	82
Pikeperch	nineteen	0. 8	0	83
Octopus	eighteen	0, 3	0	75
shrimp	eighteen	0. 8	0	83
seaweed	0, 9	0, 2	3	five
coalfish	15 September	0, 9	0	72

Cereals, beans, mushrooms

product	Proteins, grams	Fat, grams	Carbohydrates, grams	Kilocalories
Buckwheat	12. 6	12. 6	68	330
oatmeal	11, 9	5, 8	66	345
rice	7th	0, 6	74	323
Hercules	13	6. 2	6. 6	355
Beans	6th	0, 1	8. 3	58
Boletus	3. 2	0. 8	1, 6	25th
Russula	1. 7	0, 3	1, 4	17th

Bread products, fats, oils

product	Proteins, grams	Fat, grams	Carbohydrates, grams	Kilocalories
loaf	4. 7	0, 7	fifty	215
Vegetable fat	0	100	0	900
butter	0, 6	82, 5	0, 9	750

This is not an exhaustive list of what to use when trying to lose weight. But the given products are quite enough to form a proper and complete diet.

Factors that affect the calorie content of foods

The question that torments many people: "Why are some foods higher in calories than others? And how can you find out which product has how many calories without tables and lists?

You can evaluate the usefulness of products based on several parameters:

• More fat, more calories. This simple rule determines the base calorie content. Much more energy is required to break down fats than to process proteins and carbohydrates.
• High fiber content is an indicator of low calorie content. This is because the body takes a lot more time to process fiber. For this reason, many nutritionists advise eating fiber for weight loss, since the feeling of hunger will not appear for a long time. However, the consumption of fast carbohydrates should be reduced as they are digested much faster.
• The lowest calorie foods contain a lot of water. It should be noted that satiety from such foods is not permanent. With "watery" foods you can easily put together a small snack.

The table above shows that vegetables are the lowest in calories, followed by fruits, fish, seafood, milk and poultry.

Although oils and grains have the most calories, they shouldn't be excluded from the diet. The healthy fats it contains help the body function properly.

How many calories do you need to lose weight per day: ratio of calorie consumption and calorie consumption

The consumption and consumption balance is the most important indicator, it depends directly on the physical activity. This determines the calorie consumption. Many nutritionists also pay attention to a person's emotional background. There is an opinion that people who are deeply concerned will lose extra pounds faster. There is some truth in this, because during stress and depression, a person's appetite deteriorates, which means that the amount of food consumed decreases.

Another important factor is the basal metabolic rate. He is responsible for the expenditure of energy to maintain the work of the entire organism, including the work of the following systems:

• Respiratory tract;
• Circulation;
• nervous.

When putting together a diet, it is important to remember that a person's health and energy depend on dietary balance.

For weight loss, it is necessary to reduce the calorie content of the usual diet. To do this, you need to calculate how many calories a person consumes every day at the beginning of losing weight, and then subtract 10-20% from this result, which is usually 250-500 kilocalories. The daily intake of calories for women is 1700-1850 kilocalories, and for men - 2500-2600.

What foods can you eat while losing weight?

It is important to be competent and careful about the process of choosing foods that will be included in the diet during the diet. It is necessary to consume calories wisely, this is the only way to easily part with the hated kilograms.

The list of foods that should be included in the diet can be roughly divided into the following categories:

• Proteins. It is this material that the body needs to maintain muscle mass. Protein-rich foods are digested by the body with a higher expenditure of energy. In addition, such foods quickly satisfy hunger. The highest protein content is found in beef, fish, chicken, eggs. Optimal formula for burning fat and building muscle - 0. 7 grams of protein per kilogram of body weight.
• Fermented dairy products are a real treasure trove of beneficial substances such as calcium, protein, vitamins A, B and D. Fermented dairy products provide the body with energy and help build muscle mass. They can be consumed in the evening without fear of gaining extra pounds. Don't think this only belongs kefir, you can add cottage cheese, yogurt, low-fat cheese, and yogurt to the diet. You only need to consider the percentage of fat, low-fat products should be preferred.
• Vegetables, fruits, berries - these are foods with a high water content. They help slow glucose digestion so you feel full. The menu can be supplemented with the following dishes: broccoli, cabbage, celery, grapefruit and cherries.
• Complex carbohydrates can help you lose weight. Porridge is an irreplaceable product for weight loss. Low-calorie breakfasts made from oatmeal, buckwheat, barley contain fiber, the digestion of which requires a lot of energy, which means that more calories are burned and the metabolism is accelerated.
• Spice up. Many people think that flavors are bad for their health, but that is not entirely true. Some of them, on the contrary, help burn fat. They help suppress hunger, reduce cravings for snacks. Cayenne pepper, turmeric, and cinnamon are some of the few spices 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 allows you to eat a small amount of food, improve digestion, and reduce the need for sweets. Ginger - reduces hunger, and lemon juice helps normalize metabolic processes.
• Fatty acid. Don't be afraid of the word fat, polyunsaturated acids contribute to weight loss and must be in food for the body to function properly. That includes nuts. How many nuts are allowed per day for weight loss? The daily rate is 100-200 grams and can be added to porridge, yogurt or cottage cheese in the morning or used as a snack.

What foods can not be eaten when losing weight?

The list of prohibited products is many times larger than the permitted ones. They have become so firmly established in our lives that it is not always possible to reject them. You should not immediately exclude all of the following points, it is enough to start with minimizing their consumption.

• Sweets. Simple carbohydrates do not have a beneficial effect on the body, they just 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 sweets, and dark chocolate.
• Baking is quite high in calories, especially if it's high in yeast. They disrupt the microflora and slow down the metabolism.
• Keep sauces, mayonnaise.
• Soda, packaged juices.
• Fatty milk products and fermented milk products.
• High fat meat and fish.
• Rice, noodles. Instead of the usual white rice, preference should be given to brown rice, it is better to buy pasta made from durum wheat.
• Potatoes contain a large amount of starch, which is harmful to the figure. Sometimes, however, you can indulge in baked potatoes.
• Alcohol is not only harmful to your health, it can also help you gain weight. Hence, it is better to remove it from everyday life. The most nutrient-poor alcohol is considered red wine.
• Fast food, ready meals.

In addition to the fact that the consumption of all these products should be minimized, it is also worth paying attention to the naturalness of the approved products. The fewer preservatives, the better for the body.

High Calorie Foods For Weight Loss By Group

When creating the menu, it is very convenient to use the lists of foods allowed for weight loss, which indicate the calorie content per 100 grams.

Vegetables and vegetables

• 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;
• Cucumber = 15 kilocalories;
• Tomato = 20 kilocalories;
• Beets = 22 kilocalories;
• green peas = 75 calories;
• Pumpkin = 22 kilocalories.

Pumpkin is considered a nutritious product that can be added to salads and used to make sweets for tea.

Fruits and berries

In addition to vegetables and fruits, berries also contribute to weight loss. It should be noted that the sweetest fruits do 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;
• black currant = 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 to be the most useful fruits in the fight against obesity.

Cereals, beans and cereals

These foods can be categorized as slow carbohydrates. They ensure a feeling of satiety 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 still be included in the diet.

fish and seafood

Fish is a source of omega-3s, the acid that your body needs to function. Add fish to the diet so that the body is not stressed by the lack of necessary elements.

• Mussels = 50 kilocalories;
• Saithe = 65 kilocalories;
• Burbot = 85 kilocalories;
• Crayfish = 95 kilocalories;
• Trout = 100 kilocalories;
• Pike = 80 kilocalories;
• Prawns = 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 is, of course, necessary for the body, but everyone can decide for themselves whether or not to include it in their diet, and you can also turn to a specialist who will help you create a balanced, low-calorie diet.

Low calorie baked goods

From a psychological point of view, many people find it very difficult to give up baking, so knowing the calorie content is very important.

• White bread = 250 calories;
• Brown bread = 200 calories;
• Flatbread = 240 kilocalories.

You can also use diet bread.

Nuts and oils

This food category is high in calories, but it is also needed by the body because it contains valuable fats.

• Peanuts = 550 calories;
• Cashew nuts = 650 kilocalories;
• Hazelnuts = 700 kilocalories;
• Walnut = 660 kilocalories;
• Pistachios = 555 kilocalories;
• Olive oil = 780 calories;
• Almond = 815 kilocalories;
• Apricot = 900 kilocalories;
• Flaxseed = 900 calories;
• Sunflower = 900 kilocalories;
• Butter = 750 calories.

These ingredients are best added to salads.

Low calorie drinks

There are many low-calorie drinks out there, below we consider several options with a minimum calorie content per 100 milliliters.

• Cucumber juice = 15 kilocalories;
• Beetroot = 60 kilocalories;
• Pumpkin = 35 kilocalories;
• Water with lemon = 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.

When on vacation, many people are concerned with the question of which alcoholic beverages are considered to be low in calories? The following types of drink can be distinguished:

• semi-sweet champagne contains 120 kilocalories per 100 milliliters;
• semi-sweet wine = 80-100 kilocalories;
• dry champagne = 80-85 kilocalories;
• red, white dry 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 (Proper Diet) at home is very easy. It is enough to remove prohibited foods from the diet and focus on more useful ones with fewer calories.

When losing weight, it is worth paying attention to the BJU ratio so that there are no health problems.

So you can calculate the number of these elements as follows:

• The protein intake is calculated as follows: 1. 5 multiplied by the weight in kilograms. The resulting number is the amount of protein needed. It is best that the majority of it is vegetable in origin.
• The daily fat intake for women should be 90-120 grams. Do not completely eliminate fats, but replace them with useful lipids.
• Carbohydrates are the energy the body needs to function properly. With sufficient physical activity, the daily intake of carbohydrates is 90-95 grams.

The following foods are considered to be the most nutritious:

• Broccoli is a healthy, hypoallergenic vegetable that can be eaten raw or cooked.
• Carrots are rich in vitamins and nutrients. It is best eaten raw, as the concentration of vitamins is higher;
• green tea is the drink with the lowest calories;
• Cucumber, onion, lettuce;
• Grapefruit is a fat burning fruit that contains a whole host of nutrients.

However, you should not only diet from these products; a variety of foods are key to the health and normal function of the body.

List of foods that boost metabolism and promote weight loss

Metabolism is very important when losing weight. The metabolic processes are responsible for weight gain, because the faster the food is digested, the lower the risk of it being deposited in fat.

There is a whole list of foods that will speed up your metabolism:

• Pepper and other spices accelerate the metabolism by up to 25%.
• Coffee and green tea use caffeine to accelerate the metabolic processes.
• Dairy products also stimulate the metabolism due to their potassium content.
• Citrus fruits accelerate 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 when losing weight, it is worth eating only dark chocolate.

Before starting a diet, be sure to consult a specialist to minimize the risks of individual body reactions.

Low calorie sweets

Many people find that avoiding sweets is the hardest part of any diet. We're in a hurry to satisfy those with a sweet tooth - pralines, desserts and other sweets don't have to be missed. The main thing is to understand what you are eating at what time of the day.

List of diet desserts and rules of use

There are a few rules you need to know in order to eat candy without risking a slim figure:

• It is recommended not to eat sweets in the morning.
• As a percentage, the amount of candy should not exceed 10% of the total amount of calories.
• These candies should only be eaten a few times a week.
• Do not completely exclude chocolate from the diet, it contains a lot of useful substances.

You can add to the list of allowed sweets:

• Bitter chocolate.
• Honey.
• Fruit jelly, jelly, marshmallows, marshmallow.
• Candied fruits, dried fruits.
• Halva.
• Low-fat cottage cheese and yogurt.

Such sweets can be bought not only in the store, but also made by yourself.

Low-calorie meals for losing weight from simple foods - recipes

You can find different menus for every taste on the Internet. There are options for all price segments. If necessary, you can find a ready-made menu for a week or a month. We're going to look at a few simple recipes using approved foods.

For breakfast, you can cook oatmeal with apple and cinnamon in the microwave. This requires 100-150 milliliters of water, 50 grams (2-3 tablespoons) of oatmeal, 170 milliliters of low-fat milk, raisins, 1 green apple, a pinch of salt, cinnamon.

• For cooking, take a special dish for the microwave, pour muesli with salt and raisins. Then fill up with water and milk and stir.
• Put the bowl in the microwave for 3-5 minutes.
• Add the chopped peeled apples to the porridge and sprinkle with a pinch of cinnamon.

You can make a low-calorie cheese soup for lunch. Cooking method:

• Cut the potatoes into cubes and the carrots into strips.
• Boil a saucepan of water and when the water boils add potatoes, bay leaves and a whole onion.
• Fry the carrots in a pan with a little oil.
• When the potatoes are almost cooked, remove the onion and then add the sliced processed cheese.
• After 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 and add the chopped garlic.
• Let the soup steep, then pour into bowls, garnish with herbs.

Dinner can be hearty but low in calories. You can prepare a light salad from boiled breast. To do this, you need to cut the breast into strips or cubes, add a tomato, low-fat cheese, sour cream or olive oil, some nuts or honey. The same salad can be prepared on a festive table, so on holidays you are not afraid of the beauty of your figure.