Low in calories does not mean tasteless and nutrient poor. Stock your refrigerator with healthy, low-calorie foods that promote health and weight loss!

Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with food waste. Think about all the extra exercise you'll have to do to burn off the calories of an entire pizza or tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales toward burning fat rather than storing it. To help you get started, we've ranked the top 40 products from different departments of the supermarket.

There is a myth that some foods have “negative” calories, meaning they require more energy to digest than they contain. This isn't true, but the supermarket and farmers' markets are full of healthy, low-calorie foods that have little impact on your energy intake. In fact, 35 of the 40 foods listed here contain 100 calories or less per serving!

If you carefully calculate the caloric content of the menu in order to get rid of inches on your waist, it is very important to fill your diet with food that does not leave you feeling hungry. After all, you don't want to go hungry all day.

Good news for your muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. Meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite its low calorie content, is loaded to the brim with benefits such as bright taste.

If you want to munch on something but are worried about taking on too many calories, these supplies will help you get the most without the risk of going over the limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Center for Disease Control and Prevention found that among all supermarket products, watercress stands out as having the highest nutritional content. Simply put, tiny green leaves give you a giant dose of nutrients. And like other cruciferous vegetables, watercress is a powerhouse.

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 and place them in the pan. Add 1 tablespoon grated ginger. Keep on fire for 2 minutes. Pour in 4 cups of vegetable broth, add 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 of red vinegar and 2 tablespoons of fresh tarragon. Keep on fire for 5 minutes, squeeze out the juice of half a lemon and make a puree soup out of it all. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of tangy greens make a great salad or sandwich topper with very little calories. Arugula makes up for its calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it near green vegetables, such as baby spinach.

To make a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple slices and a bunch of arugula. Press the whole thing down with the second slice.

3. Celery

6 calories per stem

Celery may not have achieved the superfood status that made kale a favorite among skinny-jean fans, but it makes a cool crunchy addition to a low-calorie diet. Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.

Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.

With just a few calories, you'll get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from heart disease.

Make a hearty chicken noodle soup. In a large saucepan, heat the oil over medium heat. Chop the carrots, onions and celery and place them in a saucepan. Cook until the onion is soft. Add 4 cups chicken broth, ½ teaspoon salt, ¼ teaspoon black pepper and ¼ teaspoon chili flakes. Cook until the vegetables are tender, then add the shredded cooked chicken, cooked soba noodles and fresh thyme.

4. Pak choy (Chinese cabbage)

9 calories in 5 leaves

Although kale and spinach get all the glory, this vegetable from Asia is worth including in a calorie-restricted diet. A member of the cruciferous family, it is rich in nutrients, especially antioxidants. It has a milder flavor than many dark vegetables, which will appeal to those who are picky eaters.

Separate the pak choy leaves from the stem and chop thoroughly. Also chop the stem into thin strips. Heat oil in a saucepan over medium heat. Add pak choy stalk, 2 minced shallots and 2 minced garlic cloves. Cook for 3 minutes or until stems are tender.

Add pak choy leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly limp. Remove from heat, sprinkle with 1 tablespoon fresh lemon juice and salt to taste.

5. Radish

17 calories per cup

Radishes add a slight tangy flavor to dishes and improve their texture. Radishes are stingy in terms of calories, but they contain plenty of vitamin C. Our bodies require 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 nutrients with a minimum of calories.

Radishes are stingy in terms of calories, but they contain plenty of vitamin C

Sprinkle a pound of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and place in the oven at 200 degrees Celsius for at least 35 minutes, or until they are 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 some calories out of your diet, point your supermarket cart towards this vegetable. By doing this, you'll load it up with a ton of beneficial nutrients, like hunger-quenching fiber, potassium, vitamin K, and manganese.

Using a vegetable slicer or sharp knife, slice the squash 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 pasta dinner.

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 the cake. For a little extra fiber, leave the vegetable cutters in the cupboard because plant fiber is found mostly in the skins.

To make the salsa, combine chopped cucumber with bell pepper, diced avocado, minced jalapeno, chopped cilantro, fresh lemon juice and a couple pinches of salt. Serve with fish dishes.

Fruits

8. Plums

30 calories per plum

The characteristic sweetish taste of plums is a great way to satisfy your sweet tooth without sacrificing your figure. What's more, even dried plums from the supermarket are full of antioxidants.

Take 4 dried pitted plums, 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 cloves garlic and ¼ teaspoon salt .

Place all this in a saucepan and cook over low to medium heat, uncovered, 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 grapefruit. Like other citrus fruits, grapefruit is high in vitamin C. Consuming grapefruit daily reduces waist circumference, blood pressure and cholesterol levels, making the low-calorie fruit also good for the heart.

To make a healthy side dish for abs, divide the grapefruit into wedges and place in a bowl, reserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve the dressing with the salad, garnished with fresh mint.

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that high vitamin C intake improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary artery disease at bay by improving cholesterol levels.

To make the ultra-nutritious Spanish soup known as gazpacho, blend 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 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. Cantaloupe

61 calories per cup

The sweet, juicy flesh of cantaloupe 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 cantaloupe before, choose one that's heavier and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, toss baby spinach with diced cantaloupe, halved cherry tomatoes, cucumber slices, 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, which is the main reason why plant fiber is so important in the fight against fat deposits. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, a third cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, turn down the heat and simmer over medium-low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into blueberry mixture, and cook for 1 minute. Drizzle the sauce over oatmeal, pancakes, waffles, cottage cheese or yogurt.

Cereals

76 calories per ½ cup of cooked porridge

Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and has a lot of fiber. Bulgur prevents sudden spikes in blood sugar. They can lead to depletion of energy reserves and uncontrollable bouts of hunger, during which there is a high risk of being tempted by food waste.

To make breakfast porridge, place 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon and ¼ teaspoon salt in a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with a consistency similar to oatmeal.

113 calories per cup of cooked noodles

Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for the pursuit of a six-pack. Just make sure you buy noodles made from 100% buckwheat, as there may be some wheat flour sneaking in, which adds to the calorie content.

Cook the soba noodles as directed on the packet (unlike regular pasta, rinse the soba thoroughly after cooking) and serve with salmon, boiled peas, carrots and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.

15. Teff

128 calories per half cup of cooked teff

Compared to other grains such as brown rice and quinoa, this Ethiopian grain contains fewer calories. The tiny grains are mostly made up of the 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 its starch when cooked, it can be used to make low-calorie puddings, variations on palenta, or a breakfast porridge with the consistency of Hercules.

The tiny grains are mostly made up of the germ and bran, the most nutritious parts of any grain.

To prepare a healthy pudding, bring 2 cups of water and half a cup of teff to a boil. Turn down the heat and cook, stirring, until the cereal has absorbed all the water - about 15 minutes.

Let the teff cool slightly, then puree it in a blender or food processor 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 powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories per ¼ cup

Consider wheat bran an easy way to add a low-calorie food to your diet. Topping off the impressive list of nutrients is magnesium and 6 grams of fiber per quarter cup. It will help you stay full and lean.

To make delicious wheat bran muffins, combine ½ cup wheat bran, ½ cup oat flour, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low-fat milk. Add the wet ingredients to the dry ingredients and spoon ¼ cup of batter onto the baking sheet for each cupcake.

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but low-calorie homemade popcorn is a great choice for your waistline. Because popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.

To make an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and grated zest of 1 lime. Sprinkle seasoning mixture over popcorn flakes.

18. Rice pancakes

35 calories per pancake

If you're craving something crunchy, rice pancakes can satisfy your cravings without the extra calories. Made with puffed brown rice, the pancakes are also a source of whole grains and carbohydrate energy. Avoid flavored options to stay away from sugars and untrustworthy ingredients.

For a quick snack, spread ricotta cheese on rice pancakes and top with blueberries!

0 calories

The clear gelatinous noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble, non-digestible 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 at Asian markets or local grocery stores.

Shirataki noodles are composed primarily of water-soluble, indigestible fibers called glucomannan.

For a side dish, whip up shirataki according to package directions, then top with pesto and garnish with cherry tomato halves.

20. Sandwich buns

100 calories per piece (2 halves)

Flat, thin slices will help you save a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can contain twice as many calories. As with any bread, look for buns made with 100% whole grains to get a bite and a helping of hunger-satisfying fiber.

To make pizza for one in just a few minutes, spread tomato sauce on a bun, top with Canadian bacon and low-fat mozzarella pieces. Microwave until cheese melts.

Meat

21. Smoked turkey fillet

85 calories per 100 g

When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli department. To avoid added sugars, do not buy honey smoked fillets.

For a quick six-pack-friendly snack, cut vegetables like carrots, zucchini and cucumber into matchstick-thin strips. Spread the striped turkey with Dijon mustard, sprinkle with chopped vegetables and wrap in a roll.

82 calories per 100 g

The tender white meat of cod won't fill your boat with calories, but it will provide a hefty 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 it is one of the most environmentally friendly options.

In a blender or food processor, puree 2 cups of arugula, a bunch of parsley, a third of a cup of almonds, 1 minced clove of garlic, the juice of half a lemon, ¼ teaspoon each of salt and black pepper, and ¼ cup of olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

There are many reasons to cast your nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is in addition to 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 suggested that consuming omega-3 fats may improve exercise performance by improving blood flow and maximizing oxygen consumption by working muscles.

With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio

Heat the 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.

Add halved cherry tomatoes, ½ cup water and ¼ teaspoon each of ground red pepper, salt and black pepper to the frying pan. Sauté until the tomatoes begin to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the frying pan, close the lid and simmer for about 8 minutes until they open. Throw away any that remain closed.

24. Turkey legs

107 calories per 100 g

It's time to pamper yourself. Full of flavor, the low-calorie cut of the bird packs an impressive 19 grams of protein in just 100g and keeps muscle growth at full throttle. But go easy on those with oily skin, because the calorie numbers above only apply to meat. By stewing the legs in water, you will convert a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the legs in the pan and fry on both sides until browned, about 6 minutes. Remove the legs from the pan and turn the heat down to medium, adding oil if necessary. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger. Fry, stirring constantly, for 5 minutes or until the leeks are soft and golden brown.

Pour one and a half cups of chicken broth into the pan and scrape up any stuck-on bits from the bottom. Add 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mixture, ¾ teaspoon paprika and ¼ teaspoon salt to the pan. Return the turkey legs to the pan, bring to a boil and turn down the heat to reach a medium simmer. Cook, covered, for 1½ 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 supermarket shelves, but if you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to beat.

Large amounts of protein will help with belly fat in two ways: by making you feel full and by increasing the thermic effect of food, which is the number of calories you have to burn just to digest food.

If you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to beat.

To make your chicken breast juicy, try poaching it. Place the fillets in a large saucepan and add enough water to cover the breast by at least 3-4 cm. Bring the water almost to a boil until a few bubbles appear on the surface.

Don't boil! Turn the heat down to low to medium, cover partially with a lid, and simmer for 15 minutes, or until the meat is cooked through. Adjust heat as needed during cooking, maintaining a gentle simmer and skimming off any foam that appears.

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with high nutritional value that won't make a significant dent in your daily calorie intake. However, it contains commendable amounts of the B vitamin, which 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 portion per 100 g.

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 glass of red wine into the pan and simmer over low heat for 5 minutes. Add a can 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 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 rear end of the beef. Cut 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 effectively. Marinating meat before cooking will tenderize it and reduce the likelihood of it becoming dry during cooking.

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, the juice of one lime and ½ teaspoon cumin powder. Add 700g 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 steak from marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for medium rare, turning the steak once halfway through. Let the steak rest for 10 minutes, then slice it thinly along the grain. Try serving meat in tacos.

LEGUMES

28. Silken tofu

36 calories per 100 g

Stores sell many varieties of tofu of varying consistency. Silken tofu is available as "soft", "firm" or "extra firm". This variety of tofu has little or no water removed, giving it a creamy texture and fewer calories than dense, traditional-style pressed tofu.

Although not a candidate for stir-fries, silken tofu is excellent in dishes such as puddings, smoothies, dips and salad dressings. It keeps calories in check and serves as a fairly high quality source of plant protein.

To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes and 1 teaspoon fresh ginger.

29. Refried beans

91 calories per ½ cup

Made with puréed pinto beans, this cornerstone of Mexican cuisine provides a hefty helping of hunger-satisfying fiber along with a host of essential nutrients, including magnesium, phosphorus and energy-boosting iron.

Be sure to read the ingredient list on the can to make sure no fat is added to the product.

Combine refried beans, chili powder, 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 protein and fiber to your diet. The protein and dietary fiber from inexpensive beans will slow down the digestion of the complex carbohydrates found in legumes, which will provide a continuous flow of energy and a long-lasting feeling of fullness. Some companies already offer canned beans without brine.

To kill a worm during lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber and parsley. Drizzle with lemon dressing.

31. Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, but it also provides you with a good dose of muscle-building protein, appetite-suppressing fiber and a solid list of... And she saves a penny too!

Not only is it stingy on calories, but it also provides you with a good portion of muscle-building protein, appetite-suppressing fiber and a solid list of vitamins and minerals.

To make a decent veggie burger, place a cup and a quarter of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain 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 1/2 cup instant oatmeal, 100 grams soft goat cheese, one-third 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 clove, chopped garlic, salt and black pepper to taste; turn on the food processor and blend until smooth.

Make 6 flatbreads of the same size and fry them in a greased frying pan.

Dairy

25 calories per 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 muscle-building superstars. Try using egg whites in smoothies as a protein booster.

Place 1/2 cup of runny egg whites, 1 chopped zucchini, and 1 cup of chopped cream tomatoes into a hot skillet. Until the egg whites have curled, stir constantly. Season low-calorie eggs with hot sauce.

33. Mozzarella, partly skimmed

250 calories per 100 g

If you eat too much calorie-laden, fatty cheese, your six-pack will become covered in fat. But you can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, part-skim mozzarella has approximately 61% fewer calories. Try it on sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator

Make caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, cubes of part-skim mozzarella, cherry tomato slices and chopped fresh basil. Whisk together olive oil, balsamic vinegar, salt and black pepper. Stir the sauce into the pasta.

83 calories per glass

Milk gives you top-notch protein without the fat calories. A glass of milk also contains a trio of bone builders: calcium and phosphorus. If you don't mind shelling out the cash, buy organic skim milk from cows that haven't been pumped full of antibiotics.

Make oatmeal by mixing together half a cup of rolled oats, 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 skim milk and top with chopped strawberries and chopped nuts. Cover with a lid and let sit 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 full-fat or sweetened varieties. In addition to providing powerful immune and digestive support, probiotics can even be your allies in the fight against excess weight!

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet

Place ½ cup plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon chili powder and a pinch of salt in a blender. Mix until smooth. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

The dairy-free nut alternative is made by grinding skinned almonds in water and filtering the mixture. Compared to whole nuts, they're very low in fat, so they're a low-calorie option for making cereal, post-workout smoothies, or weekend pancakes. Look for the word “unsweetened” on the box. This is a guarantee that no sugar has been added to the artificial milk.

Fuel up after your workout by mixing 1 cup of almond milk with a half cup of low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon of cinnamon and 1 cup of 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. Mix the powder with water to create a creamy spread that has half the calories of regular peanut butter. But just like a traditional spread, you'll still get the nutritional bonuses of protein and fiber. You can even add the powder straight into dishes like oatmeal and protein shakes!

Mix peanut butter powder with a pinch of cinnamon according to package directions and apply it between the celery stalks. You'll have a snack that will make you feel like a kid again.

Seasonings

3 calories per tablespoon

If you want to add fireworks of flavor to your sauce with virtually no calories, don't forget to stock your pantry with vinegars, such as red wine. Some research suggests that acetic acid may slow the digestion of food, which helps control blood glucose and increases feelings of fullness.

For a delicious salad dressing, whisk 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 vibrant flavors with minimal increase in calories. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into an effective remedy against disease.

Fresh herbs such as thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal increase in calories.

Mix 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 onto chicken, steak or pork.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon can help you boost flavor without the calories. A number of studies, including a recent report in Scientific Dietetics, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps achieve satiety, increase energy levels and reduce the risk of storing fat around your waist.

For a pudding that won't upset your bowels, heat 1/2 cup unsweetened almond milk in a small saucepan over medium heat until almost simmering. Remove the pan from the heat, add 85g chopped dark chocolate and 2 tablespoons unsweetened cocoa powder and leave for 5 minutes.

Stir until the chocolate has dissolved. Add 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon and a quarter teaspoon chili powder. Place chocolate mixture, 1 package silken tofu, and 2 tablespoons 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.

People seeking to achieve noticeable results in fat burning are advised to familiarize themselves with the rules of a healthy diet. Be sure to include low-calorie foods in your diet. According to many scientific studies, it has been proven that vegetables and fruits contain relatively few calories. If you want to lose weight without unpleasant consequences, eat foods with complex carbohydrates, fiber, and a minimum amount of fat.

What are low calorie foods

Calorie content represents the energy value of food. In other words, this is the amount of energy that the body receives from food. Thanks to this energy, the vital functions of the body are maintained: cells grow, divide and are restored, blood circulates, the heart contracts, food is digested, and a constant body temperature is maintained. A person spends energy from food during physical activity and even during sleep.

The main components of food are proteins, carbohydrates and fats. In addition to these substances, some foods contain carboxylic acids - for example, citric acid, polyhydric alcohols - glycerin, sweeteners, alcohol. The most energy is spent on the absorption of proteins: mainly cheeses, cottage cheese, poultry, animals, fish, peas, beans, nuts. Next in terms of difficulty of digestion are fats (butter, margarine, chocolate, etc.) and carbohydrates (cereals, pasta, dates, raisins).

Proteins, fats and carbohydrates are capable of releasing different amounts of energy. By summing this energy, the calorie content of the food is calculated. To simplify the calculations, average values ​​are taken: fats provide 9.3 kcal/g, proteins – 4 kcal/g, carbohydrates – 4 kcal/g. For example, if when absorbing 1 g of protein the body receives 4 kcal, then when eating 70 g of protein a person will receive 280 kcal (70 g x 4 kcal).

Remember that the digestion of animal proteins requires more energy than the digestion of plant-based substances. When calculating calories and having a desire to lose extra pounds, people often choose foods with no fat because they think that this approach will help solve the problem. Fats, like other basic substances, are necessary for our body to fully develop. Be sure to include vegetable fats in your diet within the established norm, then you won’t be in danger of gaining extra pounds.

When choosing low-calorie food, keep in mind that it includes products that, according to the calorie table, contain less than 100 kcal per 100 g of weight. It is worth listing the main types of low-calorie foods:

• veal;
• crucian carp;
• carp;
• flounder;
• smelt;
• natural yogurt;
• radish;
• spinach;
• green beans;
• seaweed;
• tomatoes;
• eggplant;
• zucchini;
• White cabbage;
• bow (feather);
• carrot.

What does caloric content depend on?

By determining the caloric content, you can understand whether a food is healthy. When making calculations, consider the following:

• The more fat a food contains, the more calories it contains. Keep in mind that broken down fats go into reserve and are burned when the body has nowhere to get energy. To get rid of excess fat, protein diets are used: reserve reserves are spent on protein digestion and the person gradually loses weight.
• Low-calorie foods contain a lot of fiber, which takes time and effort from the body to digest.
• When losing weight, it is forbidden to use “fast” carbohydrates, because they are digested almost instantly and contribute to weight gain.
• Vegetables are considered the lowest calorie foods for weight loss. This is followed by fish, fruits, dairy products, and poultry.
• To ensure a complete diet, you should not give up butter and cereals - although they are considered high in calories, they are necessary for the development of the body.

Table of low-calorie foods

Do not completely give up high-calorie foods: for example, cereals and cereals. In their raw form, they contain a lot of calories; after cooking, the initial figure decreases significantly. Doctors recommend using legumes - an irreplaceable source of protein. As a rule, calorie content is indicated per 100 g of product. Based on this, food is divided into:

1. Very low-calorie - 100 g contains up to 30 kcal: such foods include zucchini, pumpkin, tomatoes, turnips, lettuce, cucumbers, bell peppers, and mushrooms.
2. Low-calorie - 100 g from 30 kcal: cod, pike, pike perch, carp, rutabaga, green peas, carrots, potatoes, kefir, low-fat cottage cheese, yogurt.
3. Medium-calorie - 100-200 kcal per 100 g: includes lamb, turkey, rabbit, chicken, eggs.
4. High-calorie - 100 g from 200 to 450 kcal: fatty meat, baked goods, sweets, snacks, chips, etc.
5. Very high-calorie - 100 g from 450 kcal: various butter, lard, fatty pork, raw smoked sausage, chocolate, peanuts, Brazilian, walnuts, pine nuts.

The number of calories consumed must equal the amount of energy expended. If a large number of calories are taken in, they will be stored as excess fat. With little energy received, exhaustion occurs. If we are talking about losing weight, then a person should receive slightly less calories than he burns. The information below will help you choose the right food for your diet menu.

Vegetables and fruits

These products are included in many diets. It is recommended to consume vegetables raw in order to fill the body with nutrients as much as possible. Be sure to include low-GI greens in your menu (the glycemic index indicates how quickly insulin rises after eating a particular food). If you decide to use heat treatment, then choose short cooking (use a slow cooker) or the baking method using foil.

Baking is better than boiling, because when boiling, the beneficial substances go into the water. It is not advisable to fry vegetables for a long time, because the oil used will add calories to the dish. In addition, fried foods contain many toxic substances and carcinogens. An excellent alternative is quick frying: to preserve the substances necessary for the body, use a VOK type frying pan; the processing should be repeated with constant stirring (as Asian dishes are prepared).

Use cabbage, carrots, beets, herbs, garlic and onions as often as possible. Below are vegetables indicating their composition, number of calories (2nd column), GI (glycemic index). Use these data when planning a healthy diet:

Product name (100 g)				Carbohydrates (g)
Sauerkraut
Fresh tomatoes
Fresh cabbage
Green pepper
Salted mushrooms
Zucchini caviar (data depends on composition)		?

It is recommended to eat fruits raw separately from the main meal: for variety in the menu, make fruit salads. If you have digestive problems, then mix fruits with fermented milk drinks (yogurt or kefir). Try not to drink freshly squeezed juice often, because it greatly increases the GI. Fruits are dangerous because they contain sucrose and fructose, so they are recommended to be eaten in the first half of the day. When choosing them, look at the number of calories, the amount of carbohydrates and the glycemic index:

Product name (100 g)				Carbohydrates (g)
Strawberry
Grapefruit
Red Ribes
Black currant

Avocado is the highest-calorie fruit (100 g 160 kcal), but it is recommended for people losing weight (especially on low-carb diets). Avocado contains a huge amount of useful elements and vitamins. Dried fruits are high in calories, but have a relatively low glycemic index, so eat prunes, dried apricots, figs, etc. when you need a snack or want “something sweet.”

Cereals

Keep in mind that when following a protein diet, it is often prohibited to consume grains and legumes. This food is rich in carbohydrates and vegetable protein. Raw cereals are high in calories. When boiling them in water or milk (it all depends on your preferences and diet), the calorie content per 100 grams of the finished product is reduced. An excellent option for weight loss is quinoa cooked in water: it contains healthy amino acids and is low in calories. When choosing food, focus on the glycemic index, the energy value of cooked cereals and legumes:

Name of dish (100 g)				Carbohydrates (g)
Hercules porridge on water
Rice porridge on water
Barley on the water
Barley porridge with milk
Hercules porridge with milk
Wholemeal pasta
Quinoa boiled in water
Semolina porridge with milk
Unpolished rice cooked in water
Boiled beans
Boiled lentils
Millet cooked in water
Buckwheat on the water

Dairy

Yogurt, kefir, cottage cheese are rich in protein and calcium. Buy food without additives: it is advisable that the composition does not contain sugar, fruit pieces, emulsifiers, or flavor enhancers. Buy low-fat yogurt and kefir made at home from a starter culture with live bacteria. If the drink is low-fat, this will complicate the absorption of nutrients (for example, calcium, which promotes weight loss): the appropriate fat content of the drink is 1-2.5%. The compositions are recommended for protein diets and for people with hyperinsulinism.

Product name (100 g)				Carbohydrates (g)
Whey from cottage cheese
Low-fat kefir
Milk (0.5%)
Ryazhenka (1%)
Milk (1%)
Natural yogurt (1.5%)
Low-fat cottage cheese
Cottage cheese (2%)
Fruit yogurt
Low-fat sour cream (10%)

Fish

Before you buy fish, pay attention to its size: often, the larger it is, the more mercury it contains. Fatty fish are useful in small quantities: red fish, pink salmon, contain Omega-3 acids necessary for beauty. Sometimes doctors advise replacing shrimp with chum salmon or sterlet. To lose weight, it is best to use steamed fish. Common options for dishes and fish are presented below:

Product name (100 g)				Carbohydrates (g)
Sea kale
Boiled mussels
Boiled cod
Boiled pike
Boiled pollock
Boiled crabs
Boiled hake
Boiled trout
Boiled oysters
Boiled crayfish
Boiled sea bass
Boiled mullet
Boiled carp
Boiled chum salmon

Meat

When organizing proper nutrition, it is important to include in the diet dishes with a large amount of proteins, which are a source of amino acids necessary for cell renewal. Keep in mind that the norm for an adult is 3 grams of protein per kilogram of weight. 100 g of meat may contain different amounts of protein:

Product name (100 g)				Carbohydrates (g)
Boiled veal
Boiled chicken breast
Lean boiled beef
Boiled turkey
Boiled beef tongue

Low-calorie foods for weight loss

BMR – basal metabolism, the amount of energy required for the functioning of the body. Based on this value, you can easily create a menu without significant reductions. Remember that cutting off more than 400 kcal from the body’s body fat leads to some resistance from the body: it begins to “think” that it’s time to starve, so the metabolism slows down. GVE is calculated taking into account a person’s weight, height and age:

• If you are a man, then use the formula: 66 + (14 x weight) + (5 x height in cm) – (6.8 x age).
• Women do the calculation like this: 655 + (9.56 x weight) + (1.85 x height in cm) – (4.7 x age).

The basal metabolic rate helps to avoid creating a menu with too low an energy value. Initially, the figure may exceed 1200 kcal; in the process of losing weight, the figure decreases, as a result of which the calorie content of food decreases. For example, if your total body weight is 1450 kcal, then you should eat in such a way as not to “deviate” from this indicator. Gradually losing kilograms, smoothly reduce RV by applying the above formula. With weight loss, the TVE can be 1380 kcal, then 1300 kcal. The body will not experience stress and will receive a minimum of food for normal functioning.

• Fresh cucumbers (100 g 13 kcal) are rich in potassium, carotene, vitamins C, PP, group B and complex organic substances. Vegetables improve intestinal motility and remove cholesterol from the body.
• Asparagus (21 kcal per 100 g) is a source of dietary fiber, rich in minerals, vitamins A, C, E, K, group B, folic acid, and potassium. Regulates blood clotting, prevents the formation of blood clots, the development of cancer, strengthens blood vessels, improves body tone.
• Spinach (22 kcal per 100 g) is rich in vitamins A, PP, B, C, E, D, H, K, magnesium, calcium, phosphorus, sodium, iodine and other trace elements. With regular use, the immune system is restored, tone increases, blood vessels are strengthened, and the development of hypertension is prevented. The vegetable is a mild laxative and is not recommended for use by pregnant women or people with kidney problems.
• Broccoli (34 kcal per 100 g) is rich in calcium, proteins and other substances. With regular use, cancer is prevented; it is recommended to eat it if you have problems with the pancreas or increased stomach acidity. Broccoli is used raw or boiled. When preparing dishes, remember that cabbage should not be overcooked, then it will retain maximum nutrients.
• Carrots (35 kcal per 100 g) are a source of carotenoids, an excellent antioxidant, have a beneficial effect on vision, increase tone, restore the immune system, and enhance intestinal motility. It is recommended to eat the vegetable raw: you can make various salads.
• Chili pepper (20 kcal per 100 g) stimulates the body's production of a natural analgesic. When eating pepper, the stomach produces mucus, a substance that prevents the occurrence of ulcers. The vegetable prevents the occurrence of heart problems, prevents the development of oncology, and protects a person from aging.

Considering the above features of “light” vegetables, feel free to use them when creating a menu. The lowest calorie foods will help you create interesting dishes:

1. Make a salad of fresh cucumbers: take 2 cucumbers, 1 bunch of wild garlic, dill, parsley, green onions, low-fat sour cream or light natural yogurt. Cut the vegetables into slices, chop the herbs, season everything with sour cream or yogurt, and add salt to taste if desired.
2. Boiled asparagus is prepared as follows: peel the stems, rinse with cold water, place them in boiling salted water for 3-5 minutes, remove and drain in a colander, place in a bowl of cold water. For dressing, mix olive oil, lemon juice, salt. Place the asparagus on a plate and pour the sauce over it.
3. Spinach salad: take 230 g spinach, 2 tomatoes, 1 avocado, 200 g feta cheese. Cut vegetables, avocado, cheese into slices, add olive oil, a little vinegar, 1 tsp. sugar, a pinch of salt, mix.
4. Prepare broccoli puree: divide vegetables (about 300 g) into florets, steam, lightly fry onion (1 head) in olive oil, mix everything in a blender, pepper and salt to taste.
5. Carrot salad is prepared as follows: cut 2 carrots into strips, chop walnuts, mix everything, season with natural yogurt, add 1 tsp. honey, a pinch of grated fresh ginger.
6. An excellent soup is prepared with chili peppers: take 5 tomatoes, pour boiling water over them, and remove the skins. Mix tomatoes, 2 cloves of garlic, 1-2 peppers in a blender, and cook the mixture in a saucepan for about 10 minutes. At the end, add chopped herbs and salt to taste.

Weight will drop quickly if you take into account a few recommendations. Plan your diet based on the following:

• Eat about 1.5 kg of vegetables per day (about 1300 kcal): bake, boil, stew, eat fresh, but do not eat fried zucchini and other vegetables in this form.
• Dress your salads with low-fat yogurt.
• Eat strictly according to schedule: 4-6 times a day; for breakfast, lunch or dinner, the portion should be small.
• Drink water, green tea, vegetable juices.
• Include dairy, low-calorie protein foods, fruits, and grains.

Hearty, low-calorie foods

It is important not only to lose weight effectively, but also to fill the body with nutrients. Hearty foods include:

• lean veal;
• chicken;
• a rabbit;
• lean beef;
• turkey;
• kidneys and heart;
• seafood in the form of squid, shrimp, crabs, flounder, carp, tofu, river perch, blue whiting, pike perch, pike;
• low-fat milk, cottage cheese, kefir.

During the diet, you should use special recipes. It is worth citing the most popular:

1. Chicken salad is prepared as follows: take boiled fillet (300 g), chop it, cut 2 fresh cucumbers, 2 tomatoes, 1 bell pepper, 100 g pitted olives, 100 g cheese squares, mix, season with olive oil, add salt, oregano taste.
2. Squid can be mixed with bell peppers, onions, parsley, olive oil - you get an excellent light salad.
3. The spicy salad is made from squid, shrimp with sweet peppers, cucumbers, radishes, lettuce, celery, paprika and olive oil.

To avoid gaining extra pounds while dieting, it is important to consider a number of important tips. Know that hearty meals:

• It is better to cook meat and seafood; in extreme cases, an oven is suitable for cooking;
• eat hearty meat dishes for lunch;
• For dinner, eat boiled fish.

Delicious low-calorie foods

Among people who are losing weight, there are also those who like to eat something tasty. Such food includes sweets, interesting dishes, and low-calorie foods:

• marmalade;
• marshmallows;
• paste;
• popcorn without salt and butter;
• cottage cheese;
• natural yogurt;
• bell pepper;
• melon watermelon;
• berries - raspberries, blackberries, strawberries, blueberries, lingonberries;
• fruits - pineapples, mangoes, bananas, grapes, persimmons, papaya, guava, apples, grapefruit, tangerines.

This list of low-calorie foods can be used when creating a daily menu. Baking should be present in the diet only in the form of bran bread without yeast, crispbread, biscuits. Remember that it is better to eat healthy dessert (sweets, cottage cheese, yoghurts and fruits, berries) separately instead of a light snack or for breakfast. Decorate your morning with a wonderful dish of cottage cheese, yogurt and berries. This will help improve tone and improve digestion. During the day, between breakfast and lunch or as an afternoon snack, treat yourself to an apple, pineapple slices, grapefruit, and healthy sweets.

Video

Everyone knows that the 21st century is the century of abundance. Today no one dies of hunger. Store shelves are bursting with an abundance of products. However, there is a downside. Every year there are more and more overweight people.

Those who do not want to join their ranks need to know the lowest-calorie foods for weight loss. The table, located in a prominent place, will help you choose the option for cooking for breakfast, lunch and dinner.

What to eat to lose weight: low-calorie foods

This famous phrase is perceived by many as a joke. However, it has long been known that every joke contains only part of a joke. Today nutritionists say: To lose weight, you must eat. True, not everything in a row.

To lose weight you need to eat low-calorie foods.

To lose weight you need to eat low-calorie foods. For convenience, they are summarized in tables and diagrams. It is enough to remember some of them.

Vegetables include broccoli and carrots. Their calorie content is less than 35 calories per 100 grams of product. They are rich in microelements and vitamins. Broccoli contains plant proteins, magnesium and calcium.

Scientists claim that Regular consumption of it reduces the risk of cancer. Carrots are rich in carotene, strengthen the immune system and improve intestinal motility.

If we talk about meat products, the lowest calorie is lean veal.

If we talk about meat products, the lowest calorie is lean veal: 90 kcal per 100 grams of product.

Anyone who is losing weight needs to eat protein. With its deficiency, the body gets rid of muscle tissue, and then the accumulated fats begin to break down.

If we talk about low-calorie foods, we should mention green tea. First of all, it contains absolutely no calories. At the same time, it is rich in antioxidants that help cleanse the body of toxins.

If we talk about low-calorie foods, we should mention green tea.

To improve your well-being, it is enough to drink 4 cups a day. There are hundreds of varieties of healthy drinks in the world. The diet will definitely not be boring.

List of low calorie foods

Of course, these are not all products that fall into the “lowest calorie” category. Before you create a table and menu for weight loss, you need to understand how to distinguish them from others.

Nutritionists consider healthy foods to be all those foods for which the body spends more calories to digest than it receives. In order not to get confused, the average person should learn a simple rule. If a product has less than 100 calories per 100 grams, it is low-calorie.

Nutritionists consider healthy foods to be all those foods for which the body spends more calories to digest than it receives.

To find out the calorie content of a product, it is burned in an oven and the amount of energy literally released is calculated.

All products consumed by humans are divided into categories:

All of them should be present in a balanced diet for an adult. In the same group there are both low-calorie foods and record holders for their quantity. Therefore, when creating a menu, you should carefully select ingredients.

Below is a table of the lowest calorie foods, in particular vegetables and dairy products, for weight loss.

Table of the lowest calorie foods, in particular vegetables and dairy products.

Of course, not all products are listed in this table. But even they are quite enough to create a complete temporary diet without infringing on yourself.

What determines the calorie content of foods?

However, why are some foods high in calories and others not? Is it possible, without resorting to tables and measurements, to determine how many calories are in it? There are several criteria by which the usefulness of products is assessed.

Firstly, The more fat a product contains, the more calories it contains. When they are broken down, 2 times more energy is released than when digesting proteins and carbohydrates.

The more fat a product contains, the more calories it contains. But, of course, vegetables alone are not enough. Supplement your diet with fruits and animal foods.

The conclusion suggests itself. To lose weight, you need to include low-fat and low-fat foods in your diet.

Secondly, Low-calorie foods contain a lot of fiber. It takes the body more time to digest it. Therefore, after eating such foods, the feeling of hunger will not appear soon.

If the food consists of “fast” carbohydrates, then they are instantly digested and settle on the sides.

If the food consists of “fast” carbohydrates, then they are instantly digested and settle on the sides. The last part of the table allows you to choose your favorite food without this effect.

Thirdly, this is the presence of water in products. The more water, the less other substances. And if there are few of them, then the calories have nowhere to come from. True, “watery” foods usually fill you up for a short time. They are suitable as a snack.

Obviously, vegetables are the lowest calorie foods for weight loss. The table presented above confirms this. The second most caloric foods are fish and seafood, followed by fruits, dairy products and poultry.

Vegetables are the lowest calorie foods for weight loss.

For proper nutrition, you need to include butter and cereals in your diet., although they are quite high in calories.

Myths about high-calorie foods

Perhaps one of the main myths is that you need to eat less. Of course, overeating is the scourge of modern society.

For full life support, a person needs a minimum of energy. Everyone has their own. Much depends on lifestyle, habits and metabolism.

Nutritionists advise, instead of counting calories, to reduce your food portion to 250 ml in volume. This is quite enough for an adult.

Another common myth is the exaggerated benefits of low-fat foods. Of course, there is little nutrition in deep frying and fried potatoes. But the minimum amount of fat a person needs.

Nutritionists recommend including low-fat dairy products into your diet without fear.

The famous phrase about the apple has already set teeth on edge. However, this is another myth about low-calorie foods. It’s better not to snack on fruits, especially apples., since they are a source of carbohydrates. The body will quickly digest them and demand more.

It is better to take natural yogurt, low-fat cheese (50 grams), and a glass of kefir for a snack.

Don't try to drink all the water in the world. For full life support, 1-1.5 liters per day is enough.

Don't try to drink all the water in the world. For full life support, 1-1.5 liters per day is enough.

Rules for counting calories

Food products are usually not consumed in their pure form. During cooking, their calorie content often changes. Yes, and you eat not 100 grams at a time, but more or less. How then do you understand which foods are the lowest in calories for weight loss?

The table no longer corresponds to reality.

Food products are usually not consumed in their pure form. During cooking, their calorie content often changes.

You need to use simple rules for counting calories:

1. You need to weigh all foods before cooking.
2. Multiply their mass by the calorie content of each.
3. When cooking soups, keep in mind: water has zero calorie content.
4. If the dish was fried, calculate the calorie content of the oil.
5. At first, exclude complex dishes where it is easy to make mistakes with calorie counting.
6. Read the ingredients label, which indicates the number of calories in the product.
7. Strictly adhere to the number of planned calories for the day.
8. Not to starve!

By following these simple rules, you will be able to quietly switch to a healthy menu. After 2-3 weeks, a list of your low-calorie dishes will appear.

Over time, shopping in the store will become conscious. It is unlikely that your hand will reach for a chocolate bar.

Accordingly, shopping in the store will become conscious. It is unlikely that your hand will reach for a chocolate bar. Now we know for sure that it contains the same amount of calories as a full meal.

How many calories should you consume per day to avoid gaining weight?

Unfortunately, there is no clear answer to this question. Much depends on how many calories a person burns. The more he moves, the more energy he naturally loses.

The diet should not be less than 1000 kcal per day. This can cause irreparable harm to health.

The diet should not be less than 1000 kcal per day. This can cause irreparable harm to health. In order to start losing weight, it is enough to “not finish eating” 500 kcal per day.

To prevent the body from starting to rebel, experiencing a feeling of hunger, ideally you need to burn 300 kcal by adding physical activity. This could be a walk, a jog in the morning, or a half-hour workout. The remaining 200 are simply not enough to eat.

What to base your diet on

Today, fashion magazines are full of “star” diets. Of course, they all work because they were compiled by experienced nutritionists. True, they only help those for whom they were invented to lose weight.

Today, fashion magazines are full of “star” diets. True, they only help those for whom they were invented to lose weight.

It is possible that someone will be lucky and have a similar lifestyle and metabolism. However, this rarely happens. That's why you'll have to create your own menu. This is not easy to do without special knowledge.

When planning a diet, you need to consider the following factors:

I would like to note that it is not enough to consume the lowest calorie foods for weight loss. You also need to find time for light physical activity.

No calorie table will help you make your body fit. Especially if you need to lose several tens of kilograms.

How to Stay Healthy While Trying to Lose Weight

Most people trying to lose weight are already obese. It is accompanied by a number of chronic diseases. Even if the person losing weight doesn’t know about it, they can get worse during a diet. To prevent this, you need to know in moderation in everything. This also applies to diets.

Don't expect quick results. The kilograms have been eaten up for years. You won't be able to lose them in an instant.

Firstly, don't expect quick results. The kilograms have been eaten up for years. You won't be able to lose them in an instant. Therefore, you should not exhaust yourself with hunger strikes and hours of training. It is better to go towards the goal slowly but surely.

Note! To successfully lose weight, it is not necessary to set a goal of “-30 kg”. It’s better to first lose 10 kilograms, then another 10, and so on, until the coveted number appears on the scales.

Secondly, you need to take care of yourself. During a diet, the skin requires special attention. Be sure to use a scrub to remove dead particles, anti-aging face cream and do a light massage. This will help keep your skin tight and prevent stretch marks in the future.

You should take multivitamins, as your diet changes. Under new conditions, the body may not have enough necessary substances to fight viruses.

Third, You should take multivitamins, as your diet changes when you diet. Under new conditions, the body may not have enough of the necessary substances to fight viruses. A cold is not only unpleasant. Often during illness a person feels sorry for himself and may break down.

Fourthly, You don’t have to give up your favorite foods. Just cook them according to the new rules.

You don’t have to give up your favorite foods. Just cook them according to the new rules.

Instead of frying the cutlets, you can bake them in the oven or steam them. Season your favorite pasta with olive oil rather than butter. Surely, everyone will find a solution for themselves on how not to deny themselves their favorite dish.

Fifthly, no crash diets. Of course, eating only carrots and celery is impossible not to lose weight. However, the pounds lost quickly will also quickly return.

Often, after a hunger strike, the body reacts with even more intense weight gain. In addition, it is simply impossible to live fully while eating so little.

Delicious recipes for dishes made from low-calorie foods

Knowing the lowest-calorie foods for weight loss, the table of which is given above, you can easily prepare healthy meals. To make the task a little easier, here are some interesting recipes.

Knowing the lowest-calorie foods for weight loss, the table of which is given above, you can easily prepare healthy meals.

Vegetable soufflé

For 3 servings you will need:

And you recipe next:

1. Boil vegetables in salted water until half cooked.
2. Place on a sieve and let the water drain. Meanwhile, beat the egg whites until stiff.
3. Separately chop broccoli, carrots and cauliflower, adding milk. You should get a soft puree.
4. Divide the whites into 3 parts and mix into vegetable purees.
5. Place them in layers in a silicone mold: broccoli, cauliflower, carrots.
6. Place in a double boiler and cook for 15-17 minutes until fully cooked.

Dietary chicken cutlets with vegetables

For 8 pieces you will need:

Cooking instructions:

1. Grind the fillet and vegetables in a meat grinder. There is no need to defrost the latter. It is very convenient to use ready-made mixtures. Then the cutlets will turn out bright and interesting. For example, broccoli, green beans, carrots and paprika.
2. Add spices and salt to taste.
3. Line a baking tray with baking paper.
4. With wet hands, form cutlets and place them in it.
5. Place in the oven to bake at 180 degrees for 20-25 minutes until an appetizing crust appears.
6. You can serve with a salad of boiled beets with yogurt and prunes.

Low calorie dessert for dinner

For 1 serving you will need:

Cooking instructions:

1. Bake the apple in the oven until done. First, remove the center, prick it in several places to prevent the skin from cracking, and wrap it in foil. It will take 20-25 minutes.
2. Then remove the skin, grate on the finest grater or grind into puree.
3. Pour boiling water over the prunes, leave for 10-15 minutes, then drain the water.
4. Now start assembling the dessert. Place ingredients in tall bowls in layers: half the cottage cheese, grated apple, prunes.
5. Repeat layers again.
6. Sprinkle ground cinnamon or other favorite spice on top.

This video will introduce you to low-calorie foods and dishes.

In this video you will learn the top 10 foods to eat for weight loss.

From this video you will learn what you can eat at night to avoid gaining weight.

As is known, they have the ability to provide beneficial vitamins and microelements 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. When looking after 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 minus calorie content are a tasty means of health improvement

Berries - raspberries, blueberries, blueberries, cranberries, lingonberries, strawberries, wild strawberries, currants.

These berries contain beneficial complexes of microelements and vitamins, as well as healthy 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 genitourinary infections in women and men. Blueberries, blackberries, and raspberries have a beneficial effect on vision; these berries can improve vision; they should be eaten by people suffering from myopia and 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 recognized masters of burning those hated extra pounds. It is known that eating grapefruit daily for two weeks will reduce weight by approximately two kilograms. In citrus fruits a lot of fiber, vitamins - especially vitamin C . Citrus fruits have mild diuretic and laxative properties. In terms of caloric content, each citrus fruit does not exceed the value of 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, given its low calorie content, is only 20 kcal per slice , very useful in weight loss diets. Watermelon has many vitamins and microelements, as well as complex sugars and fiber .

Champion for burning extra pounds - pineapple

Scientists have discovered a special substance in this amazing and tasty fruit that helps burn fat in the body - bromelain . It has been proven that regular consumption of pineapple normalizes metabolism, it serves as a good source of vitamins, and helps normalize your weight even faster. Not only does pineapple significantly dull the feeling of hunger, but this fruit, eaten at lunch or dinner, helps break down complex lipids found in meat, fish, legumes, and dairy products . It must be remembered that pineapple greatly increases the acidity of gastric juice, and it should not be consumed on an empty stomach . He also contraindicated for gastric ulcers .
Zero calorie fruits also include: apricot, mango, apple, plum.

Zero Calorie Vegetables - Burn Calories at Lunch

Cruciferous vegetables are sure fat burners

This group of vegetables that are useful in a weight loss program includes white cabbage, savoy cabbage, cauliflower, broccoli, black radish, radish, green peas . These vegetables can give you a feeling of quick satiety, control blood sugar levels . In addition, these vegetables serve as a kind of “broom” for the intestines, helping to remove toxins, waste, old mucus, and pathogenic microflora from it. Thanks to these vegetables, the body metabolic processes are accelerated , fat is burned much faster.

The record holder for burning fat is 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 digesting celery than it brings in itself. Widely known fat burning celery soup , when consumed, extra pounds disappear quickly and without a trace. Celery is very useful to eat raw; in a program for losing excess weight, you need salads with the root or stem, greens of celery, which, moreover, is real storehouse of vitamins and microelements .

Vegetables that help you lose weight

Everyone knows these vegetables with minus calorie content - zucchini, cucumbers, tomatoes, asparagus, peppers, beets, spinach, carrots, turnips, eggplants, pumpkin . I would like to specifically mention onion and garlic – these products help speed up metabolic processes, and also cleanse the kidneys and intestines of a person, and serve as natural antibacterial agents.

Fragrant greens - enjoy and lose weight

This group of products gives us truly pleasure when we cut them into salads, season soups, main courses, and pastas with them. Greens that help burn extra pounds are parsley, basil, cilantro, dill, mint, lemon balm, rosemary, thyme, as well as lettuce, watercress .

Spices - sophisticated fat burning experts

Spicy cinnamon

Cinnamon has long been known for its ability break down fats . This spice helps digestion, normalizes blood sugar levels, reduces cholesterol levels . Nutrition experts recommend eating cinnamon with every meal, adding just half a teaspoon (teaspoon) to dishes or drinks.

“Fat-burning” spices also include ginger, cumin, coriander, curry, pepper— they must be included in the diet daily.

Drinks with minus calories - to drink and lose weight

Green tea

Nutritionists call green tea the healthiest drink that can help burn fat. This drink must be drunk without sugar and milk, it can be hot or cold, it depends on the time of year. It is known that every tea cup of real green tea , drunk within one day, help burn up to 60 kcal, and you can drink up to five of them a day. In addition, green tea has a beneficial effect on the functioning of the heart, blood vessels, and digestive tract organs, tones and is a “beauty drink.”

Water also “knows how” to burn fats

It has been proven that a glass of clean drinking water without gas with ice can burn 70 kcal ! It is necessary to drink ice water carefully so as not to develop a sore throat. You need to drink during the day two liters of water – in order for the body’s excretory systems to work at full strength, flushing out all waste and toxins, as well as fat breakdown products. Drinking this amount of water every day is a necessary condition of any diet, this must be remembered.

You can also drink it as a fat-burning drink cool mineral water without gas, natural freshly squeezed juices from those fruits and vegetables, which are on the list of foods with minus calorie content.

Protein products with minus calorie content - eat and lose weight

This group of products includes all types of lean meat, poultry without skin and fat (preferably breast), lean fish. It is recommended to steam or boil meat and fish (do not eat broths), and take salads from fresh vegetables and herbs, which we wrote about above, as a side dish. 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 that are beneficial for muscles, skin and blood vessels. In addition, when fish is digested, no gases or toxins are formed in the body, which has a beneficial effect on the overall well-being and appearance of a person - the skin acquires a healthy shade, becomes more elastic, and gets rid of facial wrinkles.

“Minus” calories of dairy products are the right path to beauty and slimness

Dairy products are vital in the human diet. A diet for weight loss requires fermented milk products with a reduced fat content (but not low-fat!). The fat in dairy products helps the body absorb calcium, and its small presence in products is a must. In order to satisfy hunger with benefit for the body, you need to eat every day low-fat yogurt, cottage cheese, whey, kefir (but not milk)– all this without sugar or 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 were on diets. The research results left no doubt that the vast majority of men find it very difficult. Why?

Diet or life?

More than 70% of representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman makes a decision on a diet, she not only limits her partner’s diet, which negatively affects his condition, and not only psychological , but also physical.

About 50% of men said that during the “diet period” the character of a representative of the fair sex sharply and severely deteriorates. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often scandals with her family and “takes it out” on close people, 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 losing weight that they simply “stop noticing the rest of the world,” talking only about diets, losing pounds, caloric content of foods, and so on.

About 28% of the stronger sex assure that during a diet, a woman feels very unhappy, which affects her quality of life in general. Such men prefer to see their girlfriends, perhaps not similar to the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, together with loving men.

What to eat to eat less?

The development of science and technology, fortunately, allows us not to suffer from hunger, but simply to take into account the properties of products. Remember about 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 tasty and healthy products, 100 grams of which contain only from zero to 70 kcal. You can:

Use “light” ingredients in your favorite dishes,

Take fruits and vegetables with you as a snack,

Replace meat dishes with vegetables,

Experiment, come up with new original combinations and tastes,

Do not forget that even those dishes that are prepared from low-calorie ingredients.

List of the most low-calorie foods

0–20 kcal

Water, watercress, lettuce, cucumbers, white radishes and tomatoes. It really doesn't contain any calories. But it helps keep the skin elastic 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, champignons, lingonberries. Eggplants are not as popular in our cuisine as cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and fills you up quite well. In some recipes, eggplant can even replace meat.

30–40 kcal

Grapefruits, limes, watermelon, green beans, onions, green onions, strawberries, pomelo, peaches, cantaloupe, zucchini, radishes, radishes, low-fat sour milk. 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 by those taking medications. This fruit can change the behavior of pharmaceutical drugs.

40–50 kcal

Carrots, celery root, celery stem, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, low-fat kefir, skim milk. - not only a tasty snack that replaces chips, but also a real “lifesaver” for those who have stopped smoking. One large stalk of celery contains only ten kcal.

50-60 kcal

Cherries, raspberries, red currants, blueberries, pears, potatoes in skin. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and added to salads, dairy products or cereals. 60–70 kcal Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango. Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, a serving of minestrone, beloved by Italians, contains only 14 kcal. Of course, before there is cheese or croutons on the plate.

The most important

There is a huge amount of healthy food with a calorie content from zero to 70 kcal. Most of the products listed here are available year-round, go well together, and – we talk about it every day! We are looking forward to your recipes for low-calorie dishes in the special section “Food for a flat stomach.” Good luck!

The article was prepared using materials from takzdorovo.ru.