What foods have fewer calories

Vegetables

• asparagus,
• eggplant,
• beet,
• broccoli,
• Brussels sprouts,
• cabbage,
• carrot,
• cauliflower,
• celery,
• Chinese cabbage,
• cucumbers,
• watercress,
• dandelion leaves,
• eggplant,
• lettuce,
• dill,
• garlic,
• green bean,
• lettuce,
• radish,
• seaweed,
• spinach,
• pumpkin,
• swede,
• tomatoes,
• turnip,
• zucchini.

Fruits

• apples,
• apricots,
• bananas,
• blackberry,
• black currant,
• blueberry,
• cherries,
• clementines,
• cowberry,
• wild garlic,
• fig,
• gooseberry,
• grapefruit,
• grape,
• guava,
• kiwi,
• kumquat,
• lychee,
• tangerines,
• mango,
• loquat,
• melons,
• nectarines,
• oranges,
• papaya,
• peaches,
• pears,
• persimmon,
• a pineapple,
• plums,
• pomegranate,
• prickly pear,
• plums,
• raspberries,
• Red Ribes,
• strawberry,
• tangerines.

nuts

• almond,
• brazil nuts,
• chestnuts,
• coconuts,
• hazelnut,
• peanut,
• Pine nuts,
• pistachios,
• walnuts.

Low-calorie foods (from 30 to 99 kcal per 100 grams) include:

• swede,
• green pea,
• yogurt 1.5% and 3.2% fat,
• flounder,
• cabbage (brussels, kohlrabi, cauliflower),
• carp,
• potato,
• kefir,
• koumiss,
• milk,
• carrot,
• curdled milk,
• radish,
• beet.
• zander,
• low-fat cottage cheese,
• cod,
• beans,
• fruits,
• pike,
• berries (except cranberries).

Even less calories (less than 30 kcal per 100 grams) for these foods:

• fresh mushrooms,
• zucchini,
• cabbage,
• cranberry,
• cucumbers,
• Sweet pepper,
• radish,
• turnip,
• salad,
• tomatoes,
• pumpkin.

Paying attention to the caloric content of the product, it must be remembered that it is customary to indicate the calorie content per 100 grams of the product on the packaging. And if the portion exceeds this weight, then take into account the calorie content of the weight in question.

Analyzing the calorie content, you can (and apparently it will be even more correct) to make several rating lists.

The first one is simply the most low calorie foods(with calories up to 40 Kcal):

stem celery;

Fresh cucumbers;

Daikon, radish;

fresh tomatoes;

Champignon;

All types of fresh cabbage, as well as sauerkraut;

All leafy salad greens.

As you can see, only fresh vegetables and greens. But you also want something tasty, so you can change the list a little and find out what delicious, but at the same time low-calorie foods are.

Tasty and low-calorie foods (calorie content 40-100 Kcal):

Southern fruits bananas, mangoes, grapes, persimmons;

Pears and apples;

Tomato juice;

Bulgarian pepper, carrots;

White and red dry wine(no more than 140 ml);

All kinds of berries;

Melons - watermelons and melons;

Papaya, pineapple, guava.

As you can see, although the list has expanded, again there is nothing satisfying here, as meat lovers will say. Therefore, you can slightly increase the calorie content of the products in question and make a list of tasty and satisfying low-calorie foods.

Delicious, satisfying and low-calorie foods (60-120 Kcal)

Yogurt without additives and fillers;

Chicken or turkey breast;

Various types of seafood;

Lean white fish;

Fat-free cottage cheese (0-2% fat content);

Soy cheese tofu;

egg whites;

Fat-free kefir (0-1% fat).

These foods stabilize blood sugar levels and speed up metabolism, so eating them will make you feel full without overloading your body with extra calories.

Everyone knows that the 21st century is the age of abundance. Today no one dies of hunger. Store shelves are full of food. However, there is also back side. From year to year fat people is getting bigger.

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

What to eat to lose weight: low-calorie foods

This well-known phrase is perceived by many as a joke. However, it has long been known that in every joke there is only a fraction of a joke. Today nutritionists say: To lose weight, you must eat. True, not all 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 reduced to 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 trace elements and vitamins. Broccoli contains vegetable proteins, magnesium and calcium.

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

When it comes to meat products, the lowest calorie is lean veal: 90 kcal per 100 grams of product.

For anyone who is losing weight, eating protein is a must. The body, with its lack, gets rid of muscle tissue, and then the accumulated fats begin to break down.

If we talk about low-calorie foods, green tea should be mentioned. First, it is completely calorie-free. At the same time, it is rich in antioxidants that help cleanse the body of toxins.

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

List of low calorie foods

Of course, these are far from all products that fall into the “lowest calorie” category. Before compiling a table and menu for weight loss, you need to understand how to distinguish them from others.

Healthy nutritionists refer to all those foods for the digestion of which the body spends more calories than it receives. The layman, in order not to get confused, should learn a simple rule. If a product has less than 100 calories per 100 grams, it is low-calorie.

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

All foods consumed by humans are conventionally divided into categories:

In a balanced diet of an adult, all of them should be present. In the same group, there are both low-calorie foods and champions in their number. Therefore, when compiling a menu, you should carefully choose the ingredients.

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

Of course, not all products are listed in this table. But even they are quite enough to make a full-fledged temporary diet without infringing on oneself.

What determines the calorie content of products

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

Firstly, the more fat in the product, the more calories it has. When they are split, 2 times more energy is released than when digesting proteins and carbohydrates.

The conclusion suggests itself. For weight loss, you need to include fat-free 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.

Thirdly, it is the presence of water in the products. The more water, the less other substances. And if there are not enough of them, then there is nowhere to take calories. True, "watery" foods usually saturate for a short time. They are suitable for snacking.

Obviously, vegetables are the lowest calorie foods for weight loss. The table above confirms this. Fish and seafood are second in calories, followed by fruits, dairy products and poultry.

For good nutrition it is necessary to include oil and cereals in the diet although they are 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 a full-fledged life support, a person needs a minimum of energy. Everyone has his own. Much depends on lifestyle, habits and metabolism.

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

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

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

Better for a snack natural yogurt, low fat cheese(50 grams), a glass of kefir.

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

calorie counting rules

Foods are usually eaten not in pure form. During cooking, their calorie content often changes. Yes, and not eaten by 100 grams, but more or less. How then to understand which foods are the most low-calorie for weight loss?

The table is no longer valid.

You need to use simple rules for counting calories:

1. All foods must be weighed before cooking.
2. Multiply their mass by the calorie content of each.
3. When cooking soups, keep in mind: water has zero calories.
4. If the dish was fried, calculate the calorie content of the oil.
5. Eliminate first time complex dishes, where it is easy to make mistakes with counting calories.
6. Read the label with the composition, 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 healthy menu. Already after 2-3 weeks a list of your low-calorie meals.

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

Accordingly, shopping in the store will become conscious. It is unlikely that the hand will reach for a chocolate bar. Now it is known for sure that it has as many calories as in a full meal.

How many calories per day do you need to consume in order not to gain weight

Unfortunately, there is no single answer to this question. Much depends on how many calories a person consumes. 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. In order to start losing weight, it is enough to “not eat up” 500 kcal per day.

So that the body does not start to rebel, experiencing a feeling of hunger, ideally, you need to burn 300 kcal by adding physical activity. It can be a walk, a run in the morning, or a half-hour workout. The remaining 200 are simply undernourished.

What to base your diet on

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

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

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

I would like to note that it is not enough to use the most low-calorie foods for weight loss. You still need to find time for light physical activity.

Not a single calorie table will help make the body fit. Especially if you need to lose a few 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 who is losing weight does not know about it, they can become aggravated during the diet. To prevent this, you need to know the measure in everything. This also applies to diets.

Firstly, don't expect quick results. Kilograms ate for years. Losing them in an instant will not work. Therefore, do not exhaust yourself with hunger strikes and many hours of training. It is better to go to the goal slowly but surely.

Note! For successful weight loss, it is not necessary to set a goal of “-30 kg”. It is better to first lose 10 kilograms, then another 10 and so on, until the treasured figure 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, an anti-aging face cream and do a light massage. This will help keep the skin toned and prevent stretch marks in the future.

Third, you should take multivitamins, as the diet changes with the 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 an illness, a person feels sorry for himself and can break loose.

Fourth, Don't give up on your favorite foods. Just cook them according to the new rules.

Cutlets can not be fried, but baked in the oven or steamed. Season your favorite pasta butter, but olive. Surely, everyone will find a solution for themselves, how not to deny themselves their favorite dish.

Fifth, no fast diets. Of course, eating only carrots and celery is impossible not to lose weight. However, the quickly lost kilograms 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, eating so poorly.

Delicious low calorie recipes

Knowing the lowest-calorie products for weight loss, the table of which is given above, you can easily cook healthy meals. To make things a little easier, here are a few interesting recipes.

vegetable soufflé

For 3 servings you will need:

And you recipe next:

1. Boil vegetables in salted water until tender.
2. Throw on a sieve, let the water drain. In the meantime, beat egg whites to a stiff peak.
3. Grind broccoli, carrots and cauliflower separately, adding milk. You should get a soft puree.
4. Divide egg whites into 3 portions and stir into vegetable puree.
5. Lay them out in layers silicone mold: broccoli, cauliflower, carrots.
6. Place in a double boiler and cook for 15-17 minutes until fully cooked.

Diet chicken cutlets with vegetables

For 8 pieces you will need:

Cooking instruction:

1. Scroll the fillets and vegetables in a meat grinder. It is not necessary to defrost the latter. Very convenient to use ready mixes. 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 sheet with baking paper.
4. Form patties with wet hands and place them in it.
5. Put in the oven to bake at 180 degrees for 20-25 minutes until a delicious crust appears.
6. Serve with boiled beetroot salad 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 middle from him, chop in several places so that the skin does not crack, and wrap in foil. It will take 20-25 minutes.
2. Then remove the skin, grate on the fine grater or grind into a puree.
3. Pour boiling water over prunes, leave for 10-15 minutes, then drain the water.
4. Now start assembling the dessert. In tall bowls, fold the products in layers: half the cottage cheese, grated apple, prunes.
5. Repeat layers again.
6. Sprinkle on top ground cinnamon or other favorite spice.

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

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

From this video you will learn what you can eat at night so as not to get better.

To achieve the maximum effect when losing weight, you must adhere to proper nutrition and eat as few calories as possible. There is such a thing as "minus calorie", in which overweight are not deposited in the sides and even contribute to fat burning. Let's take a closer look at what it is and what foods have a negative calorie content.

It should be noted right away that there are no such products in which the number of calorie content would be negative. Any fruit or vegetable, even the most dietary, contains at least a few calorie units, since in any case it has nutritional value. But with the help of some products you can really lose weight and burn excess fat, because the concept of "negative calorie content" still exists.

Negative calorie content is a characteristic of a product that has fewer calories than the amount of energy that goes into processing it. During digestion, the body needs energy, so it burns the calories contained in it, but after processing it does not receive new calories and “goes into minus”.

For example, after eating a piece of cake that contains 550 kcal, your body will spend about 150 calories on its digestion, and the remaining 400 will go into body fat, which then needs to be “worked out” in the gym. And having eaten small piece celery root, which contains only 5 kcal, the body spends more effort than celery is worth it, and therefore burns excess fat, turning it into energy for processing the product.

Products with the lowest calorie content: table

Below is a list of foods with nutritional value up to 50 kcal per 100 g in ascending order:

Water has the lowest calorie content, as it contains 0 kcal. And although the body does not take much effort to digest it, it is water that can help to effectively satisfy the feeling of hunger and give a feeling of fullness for a while due to the filled volume in the stomach. For more variety, you can include in your diet green tea without sugar instead of water, which also has a negative calorie content and promotes weight loss.

How to use for weight loss

Undoubtedly, negative calorie foods have a great temptation, as there is an opportunity to eat and not gain weight, and even lose weight. But you should not abuse such minimalism, because the body needs calories daily for normal functioning, so starving during any normal "democratic" diet is strictly prohibited.

It must be remembered that for normal life a person needs to consume at least 1200 kcal per day. Otherwise, there is a danger of provoking the appearance of gastritis, ulcers. gastrointestinal tract, because the body will still continue to produce gastric juice, and if food is in enough will not be, then the rhythm and the correct functioning of the organ are violated, which eventually leads to the development of pathologies. Also, malnutrition entails increased fatigue, lack of energy and can even lead to loss of consciousness. Negative calorie foods can be consumed as a supplement after the main meal to fill the remaining space in the stomach and not feel hungry.

It is not recommended to use similar products on an empty stomach, especially fruits and vegetables containing acids, such as citrus fruits, since in combination with gastric juice they will provoke an even greater effect on the organs.

Products with minus calories- This perfect option lunch after a hearty breakfast or a snack before bed, as they will help satisfy hunger and will not harm the body

Good time of day, dear readers! Spring has finally come, which means that “weight loss” topics are becoming more and more popular. Millions of men and women are right now in search of a way to bring their figure into proper shape in the next 2-3 months. Having read the advice of nutritionists about reducing the calorie content of the diet, and, the layman seeks to fulfill the main recommendation - to reduce the number of calories consumed. And here they come to the rescue low calorie food which we will talk about today.

Miscellaneous calories

Driving in the search engine “Low-calorie products for weight loss list”, we most often come across vegetables or fruits that are very difficult to get enough of. And all because calories from different sources differ from each other. Some low-calorie foods can serve us only as a side dish, while not being a full meal.

Today we're going to take a little break from the established tradition of taking calories too literally, and break down low-calorie foods into several groups.

Energy sources

It's about about food containing a lot of long-term carbohydrates. Such foods are often high in calories, and therefore they do not fall into the lists of low-calorie foods. But there is an exception. This exception is cereals.

Cereals are sources of long-term carbohydrates with low glycemic index. This is a fairly low-calorie food and, at the same time, food that allows you to satisfy your hunger.

Let's highlight the main low-calorie cereals:

Note that we are talking about the energy value ready meal. That is, we weigh the portion, calculating the calorie content, we are after cooking, and not before it.

As for the other sources of energy that will help you get out of a lethargic state during a diet, you have to admit that they are all high in calories. Therefore, porridge is the only one of the usual Everyday life dishes that can be used on a diet.

Below is a small table for comparing low-calorie foods and high-calorie foods.

Protein products

quality protein products animal origin is the basis of any diet. Among protein foods, you can really find products with which you can both remove the feeling of hunger and not gain extra pounds.

The emphasis on the consumption of high-quality protein foods should be done by men who plan not only to lose weight, but also to maintain the existing muscle mass. So, the least calorie protein foods:

1. Fat-free cottage cheese - 86 kcal / 100 gr. The absolute leader for losing weight men and women. The basis of any protein diet. Moreover, cottage cheese is the cheapest quality protein food which is important in our times of crisis.
2. Pollock fish - 70 kcal / 100 gr. More expensive, but no less quality low calorie source squirrel.
3. Squid - 75 kcal / 100 gr.
4. Cod - 75 kcal / gr.
5. Perch - 82 kcal / 100 gr.
6. Chicken breast - 113 kcal / 100 gr.

Here is a list of quality high-protein and almost fat-free foods. All products, like cereals, are weighed after cooking. with calories in this case confusion can result, because after boiling the weight of the product often decreases.

From myself I advise you to eat poultry and fish, these are the best protein foods, eating which you can easily lose a couple, or even a couple of tens of extra pounds.

Vegetables and fruits

Let's move on to the main point for which ordinary people are looking for a “low-calorie weight loss list” online.

Vegetables and fruits are also low glycemic carbohydrates. But, firstly, you are unlikely to be able to get enough only with the help of them, and secondly, eating only vegetables and fruits is quite an expensive pleasure, it is better to arrange for yourself. But, of course, if you want to lose weight and not bother too much with calories, which must be counted on a diet, it is better to get half of the energy received during weight loss from vegetables and fruits. So here is our list:

This list is endless. The bottom line is that vegetables and fruits have a lower glycemic index, which is closely related to calorie content, due to which it is virtually impossible to gain weight by eating vegetables and fruits. And get rid of extra pounds Can.

How to make a diet?

To create a diet based on the consumption of calories with low energy value, you need to soberly assess your capabilities. Moreover, we are talking about both moral and material possibilities.

If you do not know how to make a diet and want to get everything ready, then this course is for you!

Learn more about the course »»

It is known that eating vegetables and fruits is an expensive pleasure that will cost you a pretty penny even with a low calorie content. In addition, a decrease in the glycemic index of food is a decrease in blood glucose, and therefore, eating kilograms of celery and cabbage, you will still feel lethargic and have a constant desire to rest.

Of course, in emergency cases, when you need to lose a few kilograms in 2-5 days, such a diet may be suitable, however, if you plan to lose weight from one week.

The ideal situation would be such a situation in which you will receive 25% of calories from cereals, 25% of energy from low-calorie protein foods, and another 50% of energy from vegetables and fruits. Add 2-3 liters of water to this scheme and your tactics are at their maximum. fast weight loss may be considered ideal.

Well, that's all. Subscribe to updates, leave your comments and share information with friends. See you soon!

Sincerely, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your mailbox.

Aiming for ideal forms, you should start this difficult journey with dietary adjustments. Making a menu is not as easy as it seems at first glance. It is necessary to pay attention to the calorie content of dishes and their nutritional value. To make it easier for you, we have selected the most delicious and healthy products for weight loss with an indication of the calories of each.

Calories are needed by a person for energy.

However, there are nutritious foods, the excessive consumption of which entails negative consequences:

• metabolic disorder;
• diseases of the gastrointestinal tract;
• obesity, etc.

Therefore, paying attention to the calorie content of dishes is important for everyone, but especially for those who follow their figure.

The number of calories ingested in the body depends largely on how energy value the product was absorbed in the gastrointestinal tract.

During normal functioning of organs and in the absence of diseases, substances are absorbed in the following quantities:

• fats - 9.3 kcal / g;
• proteins - 4.5 kcal / g;
• carbohydrates - 4.1 kcal / g.

The number of calories in raw foods can vary depending on the following factors:

1. Heat treatment. Boiling and frying increases the nutritional value of dishes.
2. Grinding and mixing. Products in the consistency of puree are easier to digest by the body with minimal loss of energy value.

Substances that could not be absorbed by the body are deposited in fat layer. Hence the notorious extra weight.

Table: calorie content of products for weight loss by group

Here are the main products that traditionally "live" on our table, indicating the number of calories. For convenience, the food calorie table is divided into groups.

Vegetables and greens

Fruits and berries

Along with vegetables, fruits and berries are considered low-calorie foods.

Grains, beans and cereals

Most of these products are slow carbohydrates that provide the body with energy for a long time.

Therefore, despite the rather high calorie content, cereals and beans must be included in the diet menu.

Fish and seafood

all sorts of sea ​​reptiles And oily fish- an invaluable source of omega-3. Alternatively, these acids can be obtained in sufficient quantities only from oils that dietary products do not apply at all.

Therefore, seafood must be present on the table of every person at least once a week, regardless of what diet he follows.

Meat, poultry and eggs

Low calorie baked goods

Of course, it is better to refuse bread and other pastries on a diet.

But if it is psychologically difficult to do this, then you should know which categories bakery products least calorie.

Nuts and oils

Despite the prohibitively high calorie content, these products must also be present in the diet to ensure the intake of valuable fats in the body.

It is best to season salads with oils and crushed nuts - tasty, healthy and without harm to the waist.

Low calorie drinks

Menu low calorie drinks varied. The table shows how many calories are in each glass.

Vegetable juices do not contain fat.

In the "nuts and oils" group, the most high-calorie foods. However, their use is necessary for the absorption of fats by the body. In addition, they are very useful. Calculate the daily amount of fat for your body and eat nuts and oils in a limited amount.

The ratio of BJU in the diet should remain normal, regardless of the diet chosen. The lack of certain components can cause severe pathologies.

1. Squirrels. To calculate the protein norm, you need to multiply your weight in kilograms by 1.5. It is desirable that most of the diet consists of vegetable proteins.
2. Fats. The daily norm of fat for women is 85 - 115 grams. Fats cannot be completely eliminated. Otherwise, the body will be weakened and subjected to a number of diseases, and the beauty of hair and skin will have to be completely forgotten.
3. Carbohydrates. Carbohydrates are needed primarily for energy. Therefore, their daily rate depends on age and stress. For example, a 30-year-old woman who exercises three times a week needs 95 grams of carbohydrates per day. More detailed tables can be found in special online analyzers.

List of protein products for weight loss:

1. Turkey.
2. Chicken.
3. Lean beef.
4. Veal.
5. Rabbit.
6. Zander.
7. Pollock.
8. Pike.
9. Flounder.
10. Carp.
11. Chicken and quail eggs.
12. Curd 5–9%.
13. Kefir.

Foods with a low calorie content will lose their properties if they are cooked with big amount oils. Therefore, they should be steamed, boiled or baked in foil.

What foods can you eat while losing weight?

We offer you to familiarize yourself with the list of the most low-calorie foods:

1. Broccoli. It is hypoallergenic, very useful and low calorie vegetable. It can be eaten both raw and boiled. It cooks quickly, just a few minutes. It is not recommended to overdo it with heat treatment in order to avoid loss of useful properties.
2. Carrot. Vitaminized and delicious vegetable. It is versatile and useful in any form. However, the least number of calories will be in boiled carrots. However, as well as useful substances.
3. Chilli. The spice is used in preventive purposes against cancer, diseases of cardio-vascular system and organs of the gastrointestinal tract.
4. Artichoke. It's very useful herbal product which is rich in calcium, magnesium and iron. In addition, the artichoke normalizes metabolism, which helps in the fight against excess weight.
5. Tea. Most low calorie tea- green. It has no calories at all. Flavoring additives product and the addition of sugar will add calories to the drink. It should be borne in mind that this drink increases blood viscosity, which somewhat slows down metabolism.
6. Cucumber. Green healthy vegetable, the use of which is allowed in any quantity.
7. Grapefruit. Low calorie fat burner. The only negative is that not everyone likes its bitter taste.
8. Salad. Greenery, rich in vitamins and beneficial trace elements.
9. Bulb onions. The vegetable is useful, but not recommended for consumption in its pure form in large quantities.

Complex carbohydrates should be most daily diet. In what products they are contained, we will find out in the table.

Products	Amount of carbohydrates
Bread made from flour of the 1st grade	41,2
Rye bread	48,3
Oatmeal	62
brown rice	23
Boiled potatoes	20,1
Peas	7,5
Boiled pasta	26,5
Muesli	77,8
Bran	80
Zucchini	4,6
Asparagus	3,88
Lentils	20,1

Foods rich in fast carbohydrates cause obesity. Therefore, in the diet they should consist of minimum quantity. And in the menu for weight loss, it is generally better to exclude them. This is about all kinds of sweets, flour products and sugar.

The average daily calorie intake for a woman is 2000 kcal. It all depends on age, physiology and occupation. The average rate for losing weight women is 1500 kcal. To calculate correct dose calories for weight loss, you need to subtract 500 kcal from your norm.