Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!

Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn off the calories after eating an entire pizza!

You probably already know that there are products with " negative calorie" - they require more calories to digest than they contain. But even ordinary foods can be very low in calories! Of the 35 foods we've collected here, 30 contain 100 or fewer calories per serving.

In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.

There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious, low-calorie foods that are also high in protein.

If you're hungry but on a calorie restriction, start the list!

Vegetables

Watercress. 4 kcal per 1 cup

You should definitely include watercress in your low calorie diet: A study from the Center for Nutritional Disorders found that watercress is the most nutritious, as these green leaves contain so much useful substances. Like other cruciferous vegetables, watercress is full of antioxidants.

Like other cruciferous vegetables, watercress contains many antioxidants.

As it is:

Heat the oil in a large sauté pan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour in 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.

After this, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup almond milk and heat for 2 minutes.

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.

As it is:

To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.

Celery. 6 kcal per stem

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!

With such a small amount of calories you will get great amount vitamin K, a very necessary substance that reduces the risk of death from cardiovascular diseases. There are reasons to include it in your list of weight loss foods.

As it is:

Make it filling chicken soup with noodles. In a large skillet, heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.

Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.

Chinese cabbage, 9 kcal per 5 leaves

Kale and spinach have taken all the glory, but these Asian greens are a worthwhile menu item for weight loss. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. She also has more soft taste than other dark green leaves, which will satisfy any whim.

As it is:

Separate the tops of the leaves Chinese cabbage from the stems and roughly chop the leaves. Thinly slice the stems. Heat oil in a frying pan over medium heat. Add the stems, 2 chopped leeks, and 3 chopped garlic cloves; cook 3 minutes until stems soften.

Stir in Chinese cabbage leaves and 2 teaspoons grated lemon zest; cook until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.

Radishes, 17 calories per cup

Radishes add a bit of peppery flavor to a dish, are very low in calories, and contain plenty of vitamin C. And our bodies require very large amounts of vitamin C to support the growth and repair of body tissue, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.

Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.

As it is:

Drizzle a pound of radishes with oil and sprinkle with salt and pepper. Place on a baking sheet and place in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, whisk together 1/2 cup low-calorie yogurt, 1 teaspoon curry powder, and 1 tablespoon fresh lemon juice. Serve the fried radishes with the yogurt sauce.

Zucchini. 31 kcal per medium vegetable

As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.

As it is:

Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles tomato-meat sauce and feel comfortable at a pasta party.

Cucumber, 22 kcal per half cucumber

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to sneak those extra cookies. To add some fiber, remove it from the knife you used to peel the cucumber - its skin contains the most fiber.

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit

As it is:

To make salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno pepper, chopped cilantro, Fresh Juice lime and a little salt. Serve with fish.

Fruits

Plum. 30 kcal per plum

This sweet fruit It will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?

As it is:

Take 4 plums, remove the pits and chop. You will need half a cup of 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 1/4 tsp. salt in a medium sized frying pan.

Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.

Grapefruit. 37 kcal for half a grapefruit

Here he is, the most low calorie fruit. Like other citrus fruits, grapefruit is a heavyweight when it comes to vitamin C. The University of Arizona in Tucson found that if you eat a grapefruit every day, you can lose weight and improve your health. blood pressure and reduce cholesterol.

As it is:

Divide the red grapefruit into wedges over a bowl and collect any juice that escapes. Combine grapefruit slices, chopped avocado and thinly chopped fennel root. Add grapefruit juice, 1 tablespoon olive oil, and sprinkle with salt and pepper. Garnish with mint leaves.

Strawberries, 49 calories per cup

Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can breathe during exercise, which is especially true for those with asthma.

What else? In 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clear and lowers blood cholesterol levels.

As it is:

To make a variation on the super nutritious theme spanish soup gazpacho, mix 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cool for at least 2 hours before serving.

White Cantaloupe, 61 calories per cup

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium.

As it is:

To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.

Blackberries, 62 calories per cup

Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.

Slowing down digestion rich in fiber diet helps control appetite.

Blackberries have an impressive resume that also includes antioxidants and vitamin K.

As it is:

In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into the blackberry mixture, and simmer for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.

Cereals

Bulgur, 76 calories per 1/2 cup (cooked)

Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps calm blood sugar levels.

As it is:

To do in the morning healthy porridge, take 2 cups of water, 2 cups of low fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.

Soba noodles, 113 calories per cup (cooked)

Soba noodles contain 50% fewer calories from starch than whole wheat spaghetti. These noodles are made with gluten-free buckwheat and are good for your six-pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.

As it is:

Cook the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Season with sauce made from soy sauce, sesame oil, rice vinegar and sriracha.

Wheat bran, 31 calories per 1/4 cup

Adding wheat flakes to your diet makes it more nutritious. Wheat bran is high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.

As it is:

To do delicious pancakes With wheat bran, mix 1/2 cup wheat flour, 1/2 cup oat flour, 1 tsp. cinnamon, 1 tsp. baking powder and 1/4 tsp. soda Mix 1 beaten egg with 1 cup low-fat milk. Add everything liquid ingredients to dry. Pour the batter into the hot pan: a quarter cup of batter per pancake.

Popcorn (31 calories per cup)

Sure, multiplex popcorn is a sugary calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.

As it is:

To prepare a snack in asian style, mix 1 tsp. curry, 1 tsp. dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.

Rice cakes without additives, 35 kcal per 1 piece.

When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.

As it is:

For a quick snack, spread on rice cake some low fat ricotta cheese and garnish with a few blackberries!

Shirataki noodles, 0 kcal per 85 g

These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

The taste of the noodles is difficult to describe, but they easily take on the flavors of the accompanying sauces and spices.

It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

As it is:

For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.

Meat and fish

Turkey breast ham, 72 kcal per 80 g

When you're thinking about what to put on your sandwich, go with this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.

As it is:

To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and thread them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.

Cod, 70 kcal per 80 g

Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.

As it is:

Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 clove garlic, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with seared cod.

Mussels, 73 kcal per 80 g

Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.

The European Journal of Sports Science conducted a study that found that high levels of omega-3 fats in the diet help perform better in sports by improving blood pressure, which results in muscles receiving more oxygen during movement.

1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.

As it is:

Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).

Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.

Add 1 kg of mussels to the pan, cover with a lid and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.

Turkey legs, 91 kcal per 80 g

Time to satisfy your inner Flintstone. This tasty, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin to avoid adding extra calories.

Soaking the legs in liquid will remove the gelatin from the connective tissue, leaving the meat soft and tender.

As it is:

Heat the oil in a large skillet (large enough to fit all the drumsticks) over medium heat. Season the turkey with salt and pepper. Add the drumsticks to the pan and cook until browned on both sides (about 6 minutes each). Remove the legs from the pan and reduce the heat to low, adding more oil if needed. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until legs are bronzed and tender.

Add 1-1/2 cups chicken broth into the frying pan. Pour in 1 cup of orange juice, 2 shoots of fresh thyme, 1 tsp. cloves, 3/4 tsp. paprika and 1/4 tsp. salt. Return the legs to the pan, bring to a boil, then reduce the heat to very low, inserting toothpicks every half hour to check for doneness.

Chicken breast, 92 kcal per 80 g

Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.

It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.

As it is:

To keep the chicken breast from drying out, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.

No need boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.

As it is:

Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500 g chopped pork tenderloin and 2 crushed cloves of garlic for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small can of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.

Beef steak, 100 kcal per 80 g

If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. The fantastic ratio of protein to fat, 6 to 1, makes it best choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.

As it is:

In a deep baking pan or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan over medium heat.

Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool (10 minutes). Can be served in tacos.

Legumes

Tender tofu, 31 kcal per 80 g

Tofu can have a lot different variations textures. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds its easily digestible protein.

As it is:

To make a low-calorie post-workout shake, mix 1 cup coconut water, 80g tender tofu, 1 scoop protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.

Beans in a can, 108 calories per half cup

Beans - quick way gain low-calorie vegetable protein and fiber. The protein and fiber in inexpensive beans promote slow-burning complex carbohydrates that keep you energized and full. And, if you look, you can find beans without salty liquid in a can.

As it is:

To make something useful low calorie salad for lunch, take a can of beans, drained, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.

Lentils, 115 calories per half cup

Not many foods are as rich in nutrients as lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!

It is low in calories, but contains muscle-building protein, fiber, vitamins, and minerals.

As it is:

To make it not suck veggie burger, Place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a powder.

Add 1/2 cup oatmeal instant cooking, 110 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; beat until smooth.

Form the mixture into 6 medium-sized pancakes and fry in a greased frying pan.

Dairy

Liquid egg whites, 25 kcal per 3 tablespoons

If you need the purest, low-calorie protein, liquid packaging can help. egg whites. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg), and there is no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.

Egg whites are pasteurized so they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.

As it is:

In a skillet, cook 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until egg whites will not freeze. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.

Mozzarella, 71 kcal per 30 g

If you eat too many calories full fat cheese, your six pack can turn into one. But you can still eat cheese - if you have mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.

You can still eat cheese - if you have mozzarella in your refrigerator

As it is:

Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, whisk together olive oil, balsamic vinegar, salt and black pepper. Season the salad with this.

Skim milk, 83 calories per cup

This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.

As it is:

Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup, stirring skim milk and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.

Low-fat yogurt, 137 kcal per container

Low-fat yogurt - good way get quality protein and beneficial bacteria(probiotics) and don't gobble up extra calories from full-fat or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it twice as good!

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.

As it is:

Place 1/2 cup low-fat yogurt, 1/2 avocado, 1 tbsp in a blender bowl. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the mixture as a sauce for tacos, steaks or fish.

Nuts/seeds

Unsweetened almond milk, 30 calories per cup

This nutty, dairy-free milk alternative (made from ground almonds nuts mixed with water and then strained) contains much less fat than the nuts themselves, so they're a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday pancakes. Be sure to look for the words “sugar free” on the packaging.

As it is:

Recover after a workout by blending 1 cup almond milk with 1/2 cup regular low-fat yogurt, adding a few tablespoons. peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.

Sauces

Red wine vinegar, 3 calories per tablespoon

If you want to improve the taste of dressings and sauces without adding calories, make sure you have some in your kitchen. different types vinegar, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain a feeling of fullness.

As it is:

To cook delicious salad dressing, Mix equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.

Thyme, 3 kcal per tablespoon

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories.

As it is:

Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. salt and 1/2 tsp. black pepper. Use the mixture to rub onto chicken, steak, or pork.

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies, and pancakes, cinnamon gives them... great taste, which has no effect on calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.

As it is:

To make a delicious pudding without going overboard on the calories, bring 1/2 cup unsweetened almond milk to a "barely boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g of grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.

Stir until the chocolate melts. Add 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. Pour into the blender jar chocolate mixture, 1 package of tender tofu and 2 tbsp. l. maple syrup and whisk until smooth.

Cool the pudding for at least 2 hours before serving.

Most girls who are overweight often cannot cope with their eating habits.

The human body, which suddenly finds itself limited in delicious food, begins to demand it with triple force.

Sooner or later, most people who lose weight cannot maintain the diet and return to their usual regime, which means their favorite buns and sweets.

How to overcome yourself?

There is only one way out: accustom your body to proper nutrition. Moreover, it should be understood that this is not a temporary measure. Limit yourself in junk food will have to constantly. However, you should not be afraid that life, in which there is no place for cakes, pastries and other unhealthy foods, will become boring and uninteresting. After all, today there are many low-calorie dishes for weight loss. Among them there are even desserts that are practically indistinguishable in taste from their unhealthy counterparts, only they will be prepared from natural and quality products without food additives and preservatives.

Features of preparing low-calorie dishes for weight loss

One of the reasons for weight gain is food fried in oil. For example, healthy and lean chicken, turkey or beef becomes an enemy for health and figure. Therefore low high-calorie dishes for weight loss should be steamed, in the oven or in a non-stick frying pan. Grilling helps you avoid using oil. It is compact, will not take up much space in the kitchen and will save time. Meat cooks on the grill much faster than in the oven. In addition, you can fry scrambled eggs, cheesecakes, vegetables, and fish on it. If possible, do not skimp on purchasing various kitchen appliances. It will allow you to diversify your diet big amount low-calorie meals for weight loss and reduce the temptation to eat junk food. Instead of regular shapes For the oven, you should use silicone ones, which do not need to be lubricated with oil. You can cook pies in them, various casseroles.

However, the oil contains healthy fats . How can we manage without them? Sources of healthy fats include flaxseed oil or olive oil as a salad dressing. They are also found in nuts and fish. When heated, the oil loses some of its properties, but a harmful carcinogenic substance is released. Therefore, refusing to fry in oil will only benefit the body.

Flour is used as one of the ingredients in low-calorie dishes for weight loss. Replace wheat flour You can use buckwheat, oatmeal, rice, rye. You can make some of its types at home. So, it is enough to grind oatmeal or buckwheat in a coffee grinder or using a blender to get flour.

Most finished products contain sugar: it is added to baked goods, desserts, sauces, drinks. Many people drink tea and coffee with it. Getting used to sweet dishes often occurs in childhood, when, in order to force people to eat unattractive but healthy cereal or semolina porridge, mothers sprinkle it with sugar. You can overcome yourself and give up this product with the help of various substitutes. They are the ones who will do low calorie dishes for weight loss sweets, bringing them as close as possible to traditional analogues that contain sugar. Substitutes can be dried fruits: raisins, dried apricots, prunes, dates, which complement any baked goods or casseroles well. If you don't have allergies, it's fine honey. Thanks to his natural origin this product contains a large number of vitamins and substances necessary to the human body. But it is also important that it is high in calories. When using it to add sweetness to food, moderation should be observed.

If dried fruits and honey are not suitable for some reason, you can find ready-made sugar substitutes in a pharmacy or regular supermarket. FitParad, which contains virtually no calories, helps achieve the greatest sweetness. This substance will need 5 times less than sugar to achieve the same taste. The substitute does not contain genetically modified components, so it will not cause harm to health, but you should not abuse it either. “FitParad” is available in different packaging; small bags of it can be carried with you, added to tea or coffee outside the home. This sweetener contains stevia, which is used as an independent substitute. You can also find it at the pharmacy.

The main feature of preparing low-calorie dishes for weight loss is to get a tasty, but healthy food from natural ingredients. It is important to experiment and look for non-standard solutions. After all, constant attempts to overpower yourself and quickly accustom your body to eating unloved foods can ultimately lead to stress and lack of results. Therefore, you should not be afraid to try new flavor combinations, and in the first stages take the proposed recipes as a basis.

Low-calorie recipes for weight loss

Proper pizza

Recently, this traditional Italian dish has begun to be equated with fast food, because most establishments use low-quality products as ingredients for it, and often stale leftovers. Pizza is not only high in calories, but also dangerous for the body. Therefore, it is better for those losing weight and everyone who cares about their health to cook it at home. It will require chicken fillet (500 g), tomatoes (2 pcs.), eggs (2 pcs.), a little cheese, your favorite spices, and for the sauce - natural yogurt without fillers, mustard, garlic and salt to taste. The pizza will be low-calorie, as it will have protein base instead of the usual test.

Chicken meat is ground in a blender, after which eggs, salt and spices are added. Using a wet spoon, spread the resulting mixture onto a baking sheet, on which you first need to lay a sheet of parchment paper or food foil. Bake the pizza base in the oven for no more than 10 minutes until firm. After this, it should be greased with a sauce made from yogurt, mustard and garlic, and topped with tomatoes cut into rings and grated cheese. Bake in the oven for another 10-15 minutes until done. To keep the calorie content of pizza to a minimum, you should choose low-fat ones. durum varieties cheese.

Pancakes

You can cook the dish in a non-stick frying pan, grill or waffle iron. This way, no oil is required, which will reduce calories. This dish is worth spending money on even a grill or waffle iron, the pancakes turn out so tender and tasty. Especially if you serve them with condensed milk or honey.

For the dough, mix oat flour (6 tbsp), bran (3 tbsp), egg (1 pc.), milk (3 tbsp), water (1 tbsp) into a homogeneous mass. , half a small banana (about 50 g), add a little baking powder and bake using one of the suggested methods. Ready-made pancakes you can pour condensed milk, but not the kind that is sold in the store, but prepared according to all the rules of a healthy diet from whole milk (200 ml), corn starch (1 tbsp.), milk powder (4 tbsp.), sweetener and vanilla to taste. Beat all ingredients in a blender and cook over low heat until the desired consistency is achieved.

Strudel with cinnamon and apples

Among the low-calorie dishes for weight loss, there is also a place for sweet pastries, but they contain only healthy ingredients that do not harm your health and figure. For the strudel you will need whole wheat flour(140 g), water, salt, olive oil (2 tbsp.), table vinegar(1 tsp). Add salt and vinegar to the flour, mix, and then, gradually adding water, knead a stiff dough. Leave it for an hour, covered with film.

At this time, you can prepare the filling from apples (2 pcs.), honey (20 g), walnuts or almonds(40 g), cinnamon and sweetener to taste. Roll out the dough into a thin layer, put the fruit and nut mixture on top and bake for half an hour in the oven, brushing the top of the strudel with egg. It is not recommended to serve the pie immediately. If ready-made strudel hold it a little longer in the switched off oven, it will be juicier and more tender.

"Caesar"

This salad, beloved by many, is harmful for those who want to lose weight due to improper preparation of the ingredients. A slightly modified recipe allows you to make it one of the low-calorie dishes for weight loss.

First of all, you need to make the right sauce. In many establishments it is even replaced with mayonnaise, which not only spoils the taste, but also makes Caesar unhealthy. The sauce for a low-calorie version of this dish will consist of natural yogurt (400 g), garlic (2 cloves), salt, paprika, mustard. It should sit well in the refrigerator for 8-12 hours. For Caesar, chop the lettuce with your hands, chop the breast fried without oil, tomatoes, finely grate the cheese, add olives. Mix all ingredients and pour over sauce.

Chicken sausages

High calorie unhealthy food often ends up in the diet due to lack of time. In such cases, semi-finished products prepared at home always help out, for example, chicken sausages, which are low-calorie dishes for weight loss. They will be a good alternative regular meat, diversify the diet.

Half a kilogram chicken fillet grind into minced meat, add milk (100 ml), eggs (1 pc.), tablespoon tomato paste, salt, spices, finely chopped fresh herbs. Place the resulting base on cling film. For each sausage you will need about two tablespoons of cooked minced meat. It is important to securely fix the edges of the cling film, giving the required form. Boil these sausages for 10 minutes, lowering them into boiling water. They can be frozen so you can quickly prepare a hot lunch at any time.

Berry casserole

Cottage cheese combined with fresh fruit, nuts, honey allows you to achieve delicate taste in desserts. Among the low-calorie dishes for weight loss based on this product, you should definitely try making berry casserole.

Mix cottage cheese (500 g) with eggs (2 pcs.), rice or oatmeal(4 tbsp), milk (6 tbsp) and sweetener. Finally, add your favorite fresh or frozen berries. For flavor, you can add a little vanillin to the casserole and bake in silicone form in the oven. Cooking time – 30-40 minutes. Like pancakes, you can pour the casserole on top homemade condensed milk or honey.

Okroshka

Cold summer soup, properly prepared, will not harm you when losing weight. For the “correct” okroshka, cut radishes, cucumbers, boiled chicken breast, eggs, and potatoes into cubes. This mixture can be stored in the refrigerator for several days, adding fresh herbs and dressing to it before use. This low-calorie dish for weight loss is filled with kefir with mustard, a small amount of vinegar and salt, or mineral water with a spoonful of sour cream and spices. Such kvass substitutes are used due to its high energy value.

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 research, 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, minimum quantity 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 quantities 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 it takes more energy to digest animal proteins than to digest substances plant origin. When calculating calories and having a desire to lose overweight Often people choose foods with no fat because they think this approach will help solve the problem. Fats, like other basic substances, are necessary for our body to fully develop. Be sure to include in your diet within established norm vegetable fats, 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. In order to get rid of excess fat, use protein diets: 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 - indispensable source squirrel. 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 pea, 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're talking about 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 ( glycemic index indicates how quickly insulin rises after use specific 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 a lot toxic substances and carcinogens. Great alternative is a quick frying: to preserve the substances necessary for the body, use a VOK type frying pan, the processing should be multiple 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 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), calorie content per 100 grams finished product decreases. 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
Flour pasta coarse
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 good for 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 your 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
Low-fat 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 that is too low 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.

It is important to understand that a sharp decrease in calorie content is harmful to health; the body does not immediately obey the whim of the owner and uses special resources for protection. Metabolism slows down and after finishing the diet, a person, switching to his usual diet, quickly regains his previous weight with interest. Even eating less than before the diet, a person risks gaining kilograms, because in the absence accurate calculations you can easily eat more than you need to maintain slim body.

Lowest calorie

When dieting, feel free to use the lowest-calorie foods. Pay attention to the characteristics of food and what benefits it brings to the body:

• 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, 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 do it 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 most low calorie food will help you create interesting dishes:

1. Make a salad from 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: 2 carrots are cut into strips, chopped walnuts, everything is mixed, seasoned with natural yogurt, 1 tsp is added. honey, a pinch of grated fresh ginger.
6. Prepared with chili pepper great soup: Take 5 tomatoes, pour boiling water over them, remove the skin. 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 consume 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 a diet it is worth using special recipes. It is worth citing the most popular:

1. Chicken salad is prepared like this: take boiled fillet(300 g), grind it, cut 2 fresh cucumber, 2 tomatoes, 1 bell pepper, 100 g pitted olives, 100 g cheese squares, mix, season with olive oil, add salt, oregano to taste.
2. Squid can be mixed with bell peppers, onions, parsley, olive oil - you get an excellent light salad.
3. Spicy salad prepared 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 advice. Know that hearty dishes:

• 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 healthy dessert(sweets, cottage cheese, yoghurts and fruits, berries) are best consumed 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, healthy sweets.

Video

How to prepare delicious low-calorie meals for weight loss using simple products? Low Calorie Meal Recipes with Calorie Counts to Help You Stay Healthy and Satisfied on Your Losing Path excess weight. Easy recipes will not take much time and will not require exotic ingredients for preparation.

Dishes from simple products

To reduce the calorie content of your dishes as much as possible, bake them in the oven, grill or cook them in a slow cooker without using oil. Simple low-calorie dishes can be baked in foil or parchment - in this way, all the juice of the ingredients remains inside and turns out delicious dishes, suitable for weight loss.

1. Try to use vegetables fresh - this way you will retain all the beneficial vitamins, minerals and fiber.
2. Add boiled chicken, fish or shrimp to salads - this will increase the protein content of your food.
3. Replace butter and mayonnaise with olive oil - there will be no gain in calorie content, but the unsaturated fats in vegetable oil are much safer for vascular health.

Salad with shrimp

Low-calorie dishes are obtained by combining vegetables with seafood. For 4 servings you need:

• 200 g frozen shrimp;
• 1 tomato, cucumber, bell pepper;
• half an onion;
• juice of one lemon;
• 1 tbsp. l. olive oil;
• salt pepper.

Boil the shrimp by placing them in boiling water for 3 minutes, then discard the water. Chop the vegetables and add them boiled shrimp. Separately mix vegetable oil, lemon juice, salt and pepper. Season the salad with this sauce. The calorie content of each serving does not exceed 100 calories.

Vegetable salad

Vegetable salads are among the lowest-calorie dishes for weight loss. Serves 4 coleslaw need to:

• half a fork of white cabbage;
• 1 fresh or pickled cucumber;
• 2 apples;
• 1 onion and carrot each;
• 1–2 celery stalks;
• 2 tbsp. l. olive oil;
• 1 tbsp. l. apple cider vinegar;
• salt pepper.

Chop the vegetables and mix. Make a dressing by mixing oil, vinegar, salt and pepper together. Pour the resulting dressing over the salad. There are 133 calories in one serving of salad.

Omelette with vegetables

Delicious low-calorie dishes can be prepared from eggs with vegetables. For a serving of omelet, take:

• 2 eggs;
• 2 tbsp. l. skim milk;
• 1 tomato and bell pepper each;
• 1 tbsp. l. vegetable oil;
• salt, pepper, herbs.

Chop the vegetables and fry a little in oil. Mix eggs with milk, add spices and pour this mixture over the vegetables. Cover the pan with a lid and cook the omelette until done. This dish contains 350 calories.

Zucchini with shrimp

For 4 servings you need:

• 2 tbsp. l. vegetable oil;
• 500 g frozen shrimp;
• 700 g zucchini;
• 3 cloves of garlic;
• a quarter glass of water or broth;
• juice of 1 lemon;
• 2 tsp. grated cheese;
• salt, pepper, herbs.

Fry shrimp with garlic for 2-3 minutes in oil. Pour in lemon juice and broth, add spices, and wait until it boils. Add zucchini, cut into thin strips, to the mixture and simmer for 1–2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

Baked salmon

Use parchment paper for this recipe. For 4 servings you need:

• peel 3-4 potatoes;
• 400 g salmon;
• 2 lemons;
• chop 4 cloves of garlic;
• salt, pepper, herbs.

Cut the lemon and potatoes into thin slices. Preheat the oven to 200 degrees. Place potato slices on 4 sheets of parchment paper and season with salt and pepper. Place the greens, fillet pieces on top, lemon slices and garlic. Wrap the parchment in envelopes and place in the oven for 15 minutes. Each serving contains 232 calories.

Chicken breasts baked in foil

When using foil for baking, the meat will be more juicy. For 4 servings of the dish, take:

• 2 medium tomatoes or several small ones;
• 2 cloves of garlic;
• half a can of canned corn;
• 4 tbsp. l. olive oil;
• salt, pepper, herbs.

For 4 servings, use 4 sheets of foil. Place chicken breast, chopped tomatoes, chopped garlic, and a couple of tablespoons of corn without liquid on each sheet. Drizzle with oil and add spices. Seal the foil with an envelope. Preheat grill or oven to 220 degrees and bake for 20 minutes. Ready dish contains 290 calories per serving; sprinkle with herbs when serving.

Chicken breasts with rice

For 4 servings of chicken, take:

• 400 g chicken breasts without skin;
• 2 tbsp. l. vegetable oil;
• salt, pepper, herbs.

For the rice side dish you need:

• 1 cup rice;
• 2.5 cups of broth (you can dilute a cube or use broth from boiled chicken);
• juice of 1 lemon.

Heat the oil in a deep bowl, sprinkle the chicken with spices and fry on each side for 1-2 minutes. Transfer chicken to a plate. Rinse the rice first. Add rice, broth, and lemon juice to the same pan. Place the chicken on top, cover with a lid, and simmer for 20-25 minutes over low heat until all the liquid has disappeared. Add greens. There are 340 calories per serving of this dish.

Table of caloric content of dishes

The calorie content of dishes prepared from several ingredients is the sum of the calorie content of each component.

Please note that when cooked, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of a dish, especially when you do not know how much food is obtained after cooking, but you can estimate the number of servings.

To make the calculation easier, do not take into account the calorie content of spices. The calorie content of non-starchy vegetables such as cucumbers, cabbage, and tomatoes can also not be counted - it is very small. Standard plate cooked soup or main course contains 250–270 g, a serving of vegetables or salad – 100–150 g, meat – 100 g raw, cereals – 100 g finished form. Some low-calorie dishes with approximate calories are shown in the table.

Dish	Calories per 1 serving	Squirrels	Fats	Carbohydrates
Borsch, cabbage soup	177	11	9	13
Chicken noodles	158	10,5	8	11
Broth soup with rice or buckwheat	107	6,5	3,2	13
Stewed cabbage with beef	279	26	15	10
Buckwheat porridge with beef	281	17	11	28.5
Vegetable stew	117	2,2	6	13,5
Vegetable salad	133	3,5	7,5	13
Salad with shrimp	100	9	5	4,7
Zucchini with shrimp	225	22,7	10	10
Baked chicken breasts	290	25	17,2	8,5
Chicken breasts with rice	340	32,4	11,7	26,2
Baked salmon	232	23,8	6,1	20,6
Omelette with vegetables	350	16,1	26,5	12