Negative calorie foods. Negative Calorie Foods for Weight Loss Negative Calories Food List

Quite often in the network and in everyday life you can hear about such a thing as negative calories. There is indeed a list of negative calorie foods, but that doesn't mean that you should only eat them. It is recommended to isolate these foods and make all kinds of diets with them - this will ensure stable weight loss.

The concept of negative calories

The list of negative calorie foods is one of the most discussed topics on women's weight loss forums. There is a general answer to the question of what they are - these are foods that the body needs significantly more calories to digest than they contain. Even cucumbers and berries have a certain energy value, so those people who believe that the list of negative calorie foods contains what we can eat and thereby burn fat are greatly mistaken.

What is the point of negative calories? With the proper preparation of certain foods (with the preservation of all their vitamins, trace elements and other useful components), the body will spend a lot of calories on all actions associated with chewing, digestion in the stomach and further assimilation - much more than the food originally contained. Nutritionists provide useful advice for those who are trying to lose weight, using zero-calorie foods as the basis. For example, it is useful to keep a special notebook where information about negative calorie foods will be regularly entered: a list, recipes, daily and weekly achievements, and much more.

A great example of a "negative" product is lettuce. In order to completely digest 100 g of leaves, you will need at least 200 kilocalories. The product itself contains about 40 kcal. In this case, 160 negative calories are formed. Also, the considered calorie content directly depends on the combination of one product with another. The same lettuce leaves are more difficult (more expensive in calories) to digest without the addition of vegetable oil than with its inclusion in the dish.

Protein products

The negative calorie list includes lean meats, poultry (turkey and chicken), fish, some organ meats (such as tongue), and shrimp. Animal protein is very important, including for weight loss. To assimilate lean chicken breast or boiled beef, you need about 75 kcal (180 in the meat itself). Eating lean meat is quite energy-intensive, so it must be included in your daily diet. It is also worth considering that the body will work harder when digesting meat and green salad, eaten immediately together than if you eat them separately.

What foods take a lot of energy to digest?

The list of products with a negative calorie content (the name of the products in the "vegetables" group) is as follows:

• white cabbage and arugula;
• asparagus and carrots;
• cauliflower and chili peppers;
• beets and bell peppers;
• green beans and radishes;
• daikon and eggplant;
• broccoli and onions;
• zucchini and turnips;
• zucchini and sorrel;
• garlic and cucumber;
• celery and watercress.

Vegetables that are green are especially useful; a lot of energy is spent on them in the process of digestion. Also, the list of products with a negative calorie content includes other representatives of the plant world - fruits and berries:

• watermelon and tangerine;
• peach and strawberry;
• grapefruit and blueberries;
• raspberry and orange;
• papaya and cranberries;
• pineapple and lemon;
• apple and mango.

It is recommended to add some herbs and spices to the menu. The most common are ginger, coriander, chili, flax and dill seeds, as well as mustard, cumin and cinnamon. High in protein and dietary fiber, mushrooms are also on the list of negative calorie foods. The effect on the body of all of the above products is only positive, of course, with proper preparation and use. For weight loss, it is good to include seaweed in the diet, which contains iodine and many important trace elements.

Negative calorie food rating

Some plant crops use significantly more energy to digest than others on the list of negative calorie foods. The rating is made up of the following:

Vegetables (all green): broccoli, asparagus, cucumbers, zucchini.

Herbs: arugula, lettuce, spinach, celery (both leaves and roots), basil, dill.

Berries: watermelon, blueberries, raspberries, any kind of currant.

Spices that enhance the metabolism of fats and carbohydrates (especially cinnamon as a sugar substitute).

Experts advise not to add a large amount of spices and spices to the diet during the diet, as they can help increase appetite. Nutritionists warn that you can not follow constantly. The minimum break between the end of one course and the start of another must be at least two months.



Beverages

Some drinks are also on the list of negative calorie foods. The effect on the body of the liquid is invaluable. Pure mineral water is useful, the daily intake of which is at least one and a half liters. The beneficial effect is based on cleansing the body of harmful substances, as well as acquiring the elasticity of the skin. For weight loss, green tea is ideal because it improves metabolism.

Cooking process

If you want to cook the above foods, then you must remember that their heat treatment should be minimal in order to preserve the fiber and all the useful components in the composition. Ideal - slow stewing, steaming or boiling. It is good to combine fresh salads with those main components of dishes that are included in the list of products with a negative calorie content. The opinion of experts on the issue of proper nutrition and consumption is similar in one thing - you cannot ignore proteins and eat only vegetable crops seasoned with a lot of spices. Nutrition should be balanced and carefully thought out. All prepared salads should be seasoned with lemon juice or a small amount of quality vegetable oil. Yogurt is also not prohibited, but only natural - not factory.



Expert opinions

Before moving on, you need to know the opinion of experienced nutritionists and other doctors about negative calorie foods. There is no such food, the digestion of which would take more energy than was originally received. Therefore, many experts classify fat-burning food as a category not with a negative calorie content, but with a minimum one.

You can stabilize your weight, cleanse your body of everything unnecessary, by consuming at least 400 g of various vegetables, fruits, spices and herbs daily with a low level of energy value. Do not use sauces, dairy products as their dressing.



The daily diet should not be limited to food with a low calorie content. It should act as an indispensable element of a well-composed balanced menu. It is impossible to exclude legumes and all kinds of grains, it is necessary to cook fish or lean meats, eat chicken and quail eggs. Only proper nutrition will help you quickly get rid of hated kilograms. When using only foods with a minimum calorie content, it is likely that the weight lost over a certain period of time will return back, and with a healthy diet, the metabolism is significantly accelerated, due to which a person steadily loses extra pounds.

When cooking, do not use margarine or other fats of animal origin. If you do not like the taste of steamed or boiled products, you can bake them with a minimum amount of vegetable oil.



Common Mistakes

Many girls, believing that nutrition should be based on eating only greens or vegetables with fruits, can cause irreparable harm to their body. Knowing about the most common dietary mistakes, you can not only get rid of excess weight, but also avoid frequent visits to the doctor. Here are some of them:

No product on the negative calorie list will work as a complete fat burner without other nutritional ingredients that contain vital nutrients.

Losing weight, including elements from the considered list in the diet, is possible only by accelerating the metabolism and normalizing the digestive tract, and not due to the magical fat-burning properties of vegetables and fruits.

Finally

You can not eat at the same time products with a minimum calorie content with high-calorie foods, hoping that excess weight will not be gained in any case. Extra calories from flour and sweet spinach and broccoli will not be able to burn. Therefore, it is necessary to correctly approach the preparation of the menu.

Dieting is an integral part of many women's lives. Most often, in order to lose weight and keep fit, they choose proper nutrition or limit the diet. In both cases, you should be aware of negative calorie foods. With their help, you can get rid of extra pounds without starvation and strict diets and at the same time improve your well-being, because they are very useful for the body.

The concept of negative calories

Negative calorie foods are foods that the body uses more energy to digest than it receives. Thus, eating 100 g of lettuce leaves, you will get 40 kcal, but for its complete processing by the body, at least 200 kcal will be needed. As a result, you spend 160 kcal.

This group of products does not form an energy deficit in the body, therefore, it can be effective only if used correctly. It is a mistake to think that negative calorie is synonymous with fat burning. Such products are useful mainly because they do not contribute to weight gain. They also speed up metabolic processes and bring the digestive system back to normal.

Products

The list of negative calorie foods is long. You don't have to settle for the same thing every day. There are a lot of negative calorie vegetables.

Vegetables, greens
			Calorie content (kcal per 100 g of product)
Celery
Chinese cabbage		White cabbage
Green salad		artichokes
		Broccoli
		Cauliflower
		red cabbage
		Watercress
		red carrot
Squash
		seaweed nori
green onion		Onion
eggplant		Red pepper
Bell pepper		Dandelion
savoy cabbage		Rosemary

In addition to vegetables, there are fruits and berries in the table of negative calorie foods. Among them, citrus fruits or simply sour tastes stand out.

	Calorie content (kcal per 100 g of product)		Calorie content (kcal per 100 g of product)
		Lemongrass
carambola
		Barberry
		Honeysuckle
Grapefruit		Sea ​​buckthorn
		Strawberry
Mandarin
Orange
		Blueberry
		Cowberry
		Currant
		strawberries
		Gooseberry

They can be eaten individually or mixed in a fruit salad. It is better not to heat treat. Herbs and spices are also included in the list of low-calorie foods. The most common and affordable are basil, dill, parsley, cumin and mint.

Nutritionists also include flax seeds here. Mushrooms also complete the low-calorie food table. Only those that are high in fiber and high in protein are suitable. Seaweed is also on this list. It helps to lose weight and, in addition, stimulates the production of iodine, useful for the body as a whole, by the thyroid gland.

Beverages

Regardless of whether you are on a diet or proper nutrition, you need to drink at least one and a half liters of water a day. It is also a negative calorie food. With the help of water, you can not only lose weight, but also improve metabolism, the appearance of the skin. The liquid fills the cells with moisture and makes them more elastic, which stops the premature aging process. It also helps to get rid of wastes and toxins. Drink only filtered water: untreated water may contain substances that are harmful to health. Non-carbonated mineral water is perfect, but remember that it can be consumed regularly for no more than 4 months: oversaturation with microelements is dangerous for the body. Then switch to filtered. Add lemon juice and ginger to the water. Such a cocktail not only helps to lose weight, but also improves immunity. The table of calories in drinks is as follows:

Do not replace water with tea or coffee during the day. The best time to drink them is before lunch, as these drinks contain caffeine, which can cause insomnia. Do not consume more than three cups of green tea and one cup of coffee per day. If you are pregnant or suffer from hypertension or insomnia, it is best to avoid invigorating drinks altogether.

Cooking rules

Almost all negative calorie foods can be eaten raw, but if they must be cooked, follow these simple rules. Don't over heat them. This will preserve the fiber of the product and its vitamin composition. Stew vegetables over low heat, steam or boil. In the latter case, you can eat the resulting broth.

After cutting the vegetable salad, season it with wine or apple cider vinegar, lemon juice or olive oil. Fruit is good with both lemon juice and natural yogurt. You can buy it at the store or make your own.

Nutritionists recommend adding very few spices to food. They are negative calorie foods, but they also stimulate the appetite, which can lead to eating a large amount of food. Also remember that you can not eat exclusively vegetable carbohydrates, ignoring proteins. A diet with low-calorie foods should be balanced and thoughtful. Be sure to draw up a rough menu for the week. It should contain not only negative calorie foods, but also lean fish, seafood, and poultry.

A diet with low-calorie foods should be balanced and thoughtful. Be sure to draw up a rough menu for the week

Do not exclude cereals from your daily diet. They are also rich in fiber and beneficial minerals. In such a diet, oatmeal, rice and buckwheat are appropriate. Eat chicken or quail eggs, best boiled. Experts say: a long-term diet only from products with a negative calorie content will lead to the fact that after it ends, the lost weight will return very quickly, and the body will be exhausted.

You don't have to follow strict dietary guidelines to lose weight or detoxify. It is enough to temporarily replace high-calorie foods with vegetables and fruits in the usual diet. Eat at least 500 grams per day.

Before you go on a low-calorie diet, consult with a nutritionist or therapist. This will help to achieve the best result in weight loss, while not harming your health and even improving it.

4.5714285714286 4.57 out of 5 (7 Votes)

Diet foods are those that require more energy to process than the amount of calories you get from food. Negative calorie foods are low in calories, but digesting them causes the body to expend extra energy. As a result, the process of processing food goes into a minus.

How to cook negative calorie foods

Do you want to get the maximum result? Eat zero-calorie foods in salads. If there are fruits in the salad, you should use plain yogurt as a dressing. Mushrooms are considered one of the most valuable products with a minus calorie content: they contain a lot of protein and dietary fiber. And the energy value is from 10 to 330 kcal.

To obtain the desired result, before eating, these products should not be subjected to heat treatment (or a minimum of manipulation). So this food will retain its beneficial substances. For example, raw vegetables contain more valuable fiber for the body than boiled or stewed ones.

Products with a minimum calorie content: list

According to nutritionists, there are no negative calorie foods in nature, but there is a large list of foods to maintain harmony and lose weight. It’s just that the body spends much more energy on digesting some food, which does not turn into fat, stimulates metabolic processes, improves metabolism, and gives a person valuable vitamins and minerals.

The list of negative calorie foods includes:

• vegetables;
• greenery;
• mushrooms;
• spices;
• protein products;
• dairy products (whey, low-fat cottage cheese, natural yogurt);
• fruits (apricot, plum, mango, apple);
• berries (watermelon, pineapple, citrus).

Fruits and berries

Berries and fruits, which belong to food with a negative calorie content, contain fiber and pectins that are useful for the body. The use of these products stimulates the excretion of toxins from the body, strengthens the immune system, has a laxative and diuretic effect. These include: blueberries, blueberries, lingonberries, strawberries, currants, raspberries, strawberries.

These berries are useful for colds, improve well-being in inflammatory diseases, have an antimicrobial effect, and help treat urinary infections. Blueberries, raspberries and blackberries are especially useful for myopia and eye diseases. The calorie content of these berries is low: about 5-100 kcal per 1 glass.

Eating citrus fruits is considered one of the best ways to get rid of excess volume. And this is justified, because citrus fruits contain a lot of fiber and vitamin C. If you eat these fruits regularly, you can feel their diuretic and laxative effect. The calorie content of most citrus fruits is minimal, often not exceeding 40 kcal. The best representatives include: orange, grapefruit, lemon, tangerine, lime.

Watermelon quenches thirst, cleanses the kidneys, intestines, gives a feeling of satiety. And this is with its minimum calorie content, which is up to 20 kcal in one piece. Therefore, watermelon is recommended to eat for people prone to overweight. The valuable composition of this large berry, the presence of vitamins, minerals, sugars and fiber have made watermelon a valuable and welcome guest on the table of everyone who wants to maintain or gain harmony.

Pineapple is considered the best way to lose weight. And all because this fruit contains bromelain (a substance for burning fat). Moderate regular consumption of pineapple normalizes metabolism, helps to reduce fat mass. When adding pineapple to your menu, you need to remember that you can’t eat it on an empty stomach. The fruit is contraindicated in people with peptic ulcers and low acidity of the stomach.

Vegetables

To make a slim figure, you need to eat different foods with a negative calorie content: celery, cabbage, Savoy cabbage, cauliflower, green peas, broccoli, black radish. These vegetables easily saturate the body, give a feeling of satiety, cleanse the intestines, remove mucus, toxins, harmful microflora. The use of these products helps to improve metabolic processes and accelerate fat burning.

Also in the diet should be present:

• tomatoes;
• asparagus;
• pepper;
• beet;
• spinach;
• carrot;
• eggplant;
• pumpkin;
• turnip;
• zucchini;
• cucumbers.

Greens and spices

These products add originality to any dish: soups, sauces, salads, second courses. Such greens are of great value: lemon balm, mint, rosemary, lettuce, cilantro, dill, parsley, basil, thyme, watercress. Spices, which give dishes a special taste and magical aroma, also have a beneficial effect on harmony. Among seasonings with zero calorie content, one can distinguish: cinnamon, coriander, cumin, ginger.

Beverages

For weight loss and fat removal, nutritionists recommend green tea. It is not recommended to add sugar or milk to the drink. The maximum daily intake of this drink is 3-5 cups. If you drink this tea regularly, you can improve the functioning of the digestive system, cleanse the skin and rejuvenate the body.

Water should also be included in the diet. Its daily rate is individual. On average, an adult needs to drink 40 ml per 1 kg of body. It turns out that people with a weight of 80 kg need to drink 3.2 liters of this liquid every day. But you should not abuse water, because. An overdose is as dangerous as dehydration.

Zero calorie food table

The list of negative calorie foods includes a variety of foods. Given the energy value that this food has, you can create a healthy diet menu. The calorie table will allow you to choose the foods you need to normalize weight and lose weight.

Name	Number of kcal (per 100 g)	Name	Number of kcal (per 100 g)	Name	Number of kcal (per 100 g)
Apricot	48	Cranberry	28	Parsley	45
Quince	38	Coriander	25	pomelo	32
cherry plum	30	Gooseberry	44	Rhubarb	16
Watermelon	25	Lime	16	Radish	20
Orange	38	Lettuce (lettuce)	17	radish	34
A pineapple	48	Lemon	24	Turnip	28
Artichoke	28	Lemongrass	11	Rowan	44
Basil	27	Green onion	22	Salad	14
eggplant	24	Bulb onions	40	Beet	48
Barberry	29	Raspberries	41	Celery	10
Broccoli	28	Mandarin	38	Plum	43
Swede	37	Carrot	33	Currant	40
Blueberry	37	Mint	49	Asparagus	20
Grapefruit	35	Sea ​​buckthorn	30	tomatoes	15
Oregano	25	cucumbers	15	Pumpkin	28
Melon	32	Sea ​​buckthorn	30	Dill	40
Blackberry	33	cucumbers	15	green beans	32
Honeysuckle	30	Dandelion	45	Cauliflower	29
Green tea (no sugar)	0	Papaya	48	Chicory	21
strawberries	41	Squash	19	zucchini	16
Zucchini	27	Sweet pepper)	25	Garlic	34
viburnum	26	Lime	16	Blueberry	40
White cabbage	28	Lettuce (lettuce)	17	Spinach	21
Kiwi	31	Lemon	24	Sorrel	25
Dogwood	44	Chilli)	40	Tarragon	25
Strawberry	30	Peach	44	Apple	46

A table with dietary products will help diversify your menu, providing the body with good nutrition. This is exactly what people who go on a diet lack. It turns out that to get rid of excess weight, it is enough to know which foods contribute to weight loss.

A list of low-calorie foods and a table of products with a negative calorie content will allow you to organize a healthy diet, improve your well-being, and get rid of excess weight. As a result, you will get decent results: a slim figure, good health, lightness in the body, excellent health at any age and at any time of the day.

Do you want a convenient table showing calories, BJU and GI?

Click point #2 for a complete list of products by groups and useful notes.

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What is important to understand about calories when losing weight

Starting to lose weight, it is worth understanding two axioms about the energy value of food.

1. Without a calorie deficit, you will not be able to consistently lose weight.
2. However! There is no point in reducing calories critically.

Remember!

Cutting more than 400 kcal from the Basal Metabolism (RBM) leads to severe resistance from the body. The body will begin to waste energy with great reluctance, assuming that the threat of hunger hangs over it. There is what is called "metabolic slowdown".

What is basal metabolism

• Men: 66 + (13.7 x weight) + (5 x height in cm) - (6.8 x age)
• Women: 655 + (9.6 x weight) + (1.8 x height in cm) - (4.7 x age)

RBC is the number of daily calories for weight loss, around which it is beneficial for us to build the current diet without significant reduction. The level of ALE is extremely important. He describes how much our body spends at rest - just "maintaining itself."

Few calories: when it's good and when it's bad

It is useful to know the RER indicator in order not to fall into the trap of too low energy value of the daily menu. Do not be alarmed if the figure is significantly higher than 1200 kcal. You will lose weight, RBB will decrease - then it will be possible to reduce incoming calories.

For example, your TEE is 1450 kcal. This is the number you should eat close to so that the body does not fear hunger and start shaking over the loss of every unit of energy. Gradually reducing the weight, you will reduce the RHV. Look again at the formula above! It includes the current weight in kilograms.

Let's say, after the first results of losing weight, the OBB will become 1380 kcal, then 1300. You will adequately reduce the calorie intake for the new OBB, but you will still give the body a minimum for normal life. And this will insure you against the so-called "metabolic slowdown."

This is how weight loss with calorie counting works. This method is still one of the most popular and quite successful methods, despite the abundance of diets that emphasize the composition of food (low-carbohydrate diets, mono-diets, alternation, etc.)

Why drastic calorie reduction doesn't work?

According to WHO: 6 out of 10 people who lose weight lose weight in the first year. 2 more in 3 years.

Our body is intelligent! It resists the harmful whim of the owner and does not allow itself to become exhausted and sick. During a half-starved diet, they lie in wait for us.

And after ruthlessly reduced methods, a rollback and a return of kilograms comes - partially, completely, or even with a vengeance. This is because most often we return to the previous diet against the backdrop of a slow metabolism. Or we eat less than before, but still more than is required to maintain a new reduced weight.

How to maintain the achieved harmony?

Option #1 is to exercise and build muscle so you can eat more calories and not gain weight.

Option number 2 - study well what foods can be used to build a healthy nutrition plan with adequate calories, calculated for the new weight.

Low-calorie foods: table by group

The list below contains the main low-calorie foods, indicating calories and composition for proteins, fats, carbohydrates. A separate column shows the glycemic index (GI), which characterizes how quickly insulin rises in the blood after eating this type of food.

Vegetables

The largest group of low-calorie foods. They are suitable for most diets, and even the strict low-carb phases include leafy greens and other low-GI vegetables.

How to cook vegetables properly? We advise you to eat raw vegetables in order to provide the body with useful substances without loss.

When cooking, give preference to short steaming (5-10 minutes, for example, in a slow cooker) or baking in foil. It is much worse to cook vegetables (some vitamins are not destroyed by heating, but almost completely go into the water). It is very bad to fry for a long time (excess of heated oil adds calories and greatly reduces the quality of the meal if an oil with a low smoke point is chosen.).

An intermediate option - frying quickly - can be made more useful if you use a VOK type pan and briefly cook up to 3-4 minutes with constant stirring in the style of Asian cuisine.

Vegetables: by increasing calorie content (2nd column).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
fresh cucumbers	13	0,6	0,1	1,8	15
leaf lettuce	17	1,5	0,2	2,3	10
sauerkraut	20	1,8	0,5	2,2	15
Radish	20	1,2	0,1	3,4	15
Asparagus	21	1,9	0,1	3,2	15
Spinach	22	2,9	0,3	2	15
fresh tomatoes	23	1,1	0,2	3,8	10
fresh cabbage	25	2	–	4,3	10
Pepper green	26	1,3	–	5,3	10
Salted mushrooms	29	3,7	1,7	1,1	10
Cauliflower	30	2,5	0,3	5,4	15
Dill	31	2,5	0,5	4,1	15
Red pepper	31	1,3	0,3	5,9	15
Leek	33	2	–	6,5	15
Broccoli	34	2,8	0,4	6,6	12
Raw carrots	35	1,3	0,1	7,2	35
Raw beets	43	1,5	0,1	8,8	38
Brussels sprouts	43	4,8	–	5,9	15
Garlic	46	6,5	–	5,2	30
raw onion	48	1,4	–	10,4	10
Parsley, basil	49	3,7	0,4	8	5
Boiled beets	54	1,9	0,1	10,8	64
fresh green peas	72	5	0,2	12,8	40
boiled potatoes	75	2	0,4	15,8	65
Zucchini caviar, depending on the composition of vegetables and the amount of oil	35-83

From ourselves we will add: if you are relatively healthy, pay attention to raw vegetables. All types of cabbage, carrots, beets, leafy greens and garlic with onions. Heroes do not beckon with exotics, but are useful for many aspects of health.

Fruits and berries

The danger of fruits is sugars (glucose and fructose). Therefore, it is important to pay attention not only to the number of kilocalories, but also to the amount of carbohydrates and the glycemic index.

What is the benefit of eating fruits? Raw, alone or in salads. For problems with the digestive system - before meals (!) Or a separate meal in combination with a fermented milk drink.

Don't skimp on juices hoping for the magic word "freshly squeezed." They often have fewer vitamins and minerals and always much less fiber, which reduces the satiating potential of the meal and increases the GI.

Fruits and berries: in ascending order of calories (2nd column).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
Cranberry	26	0,5	–	3,8	45
cherry plum	27	0,2	–	6,4	25
Blackberry	31	2	–	4,4	25
Strawberry	32	0,8	0,4	6,3	32
Lemon	33	0,9	0,1	3	20
strawberries	34	0,8	0,4	6,3	25
Blueberry	34	1	0,1	7,7	42
Grapefruit	35	0,7	0,2	6,5	22
Red currants	35	1	0,2	7,3	30
Black currant	38	1	0,2	7,3	15
oranges	38	0,9	0,2	8,3	35
tangerines	38	0,8	0,3	8,1	40
Raspberries	39	0,8	0,3	8,3	30
Melon	39	0,6	–	9,1	60
apricots	40	0,9	0,1	9	20
Watermelon	40	0,7	0,2	8,8	72
Blueberry	41	1,1	0,6	8,4	43
Gooseberry	41	0,7	0,2	9,1	40
Peaches	42	0,9	0,1	9,5	30
Pears	42	0,4	0,3	9,5	34
Cowberry	43	0,7	0,5	8	25
plums	43	0,8	0,2	9,6	22
Apples	44	0,4	0,4	9,8	30
Nectarine	48	0,9	0,2	11,8	35
Cherry	49	0,8	0,5	10,3	22
Kiwi	49	0,4	0,2	11,5	50
pineapples	49	0,5	0,2	11,6	66
Cherries	50	1,2	0,4	10,6	25
Pomegranate	52	0,9	–	11,2	35
Sea ​​buckthorn	52	0,9	2,5	5	30
Persimmon	55	0,5	–	13,2	55
Grape	64	0,6	0,2	16	40
Mango	67	0,5	0,3	13,5	55
Bananas	91	1,5	0,1	21	60
Avocado	160	2	14,7	8,5	10

A few words about dried fruits. They are not low-calorie, but differ in glycemic index. Average GI at, : we have described them in detail. This can be taken into account when choosing a natural replacement for sweets, in order to occasionally "freeze the worm."

Interesting!

The fattest fruit - avocado - is very useful for losing weight and for overall health. It is allowed to eat on low-carbohydrate diets and is recommended to be included in the menu of all overweight people. .

Cereals, grains and legumes

This food group is rich in carbohydrates. Some species are rich in vegetable protein. In raw form, all products are very high in calories.

We count in boiled form! To include them in a low-calorie diet, you need to focus on the energy value in boiled form, when cereals or beans are saturated with water.

We always look back at the glycemic index: with a protein diet, most cereals and cereals are banned or strictly limited.

List of low-calorie cereals, cereals and legumes in ascending kcal (2nd column).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
Oatmeal on the water	49	1,5	1,1	9	66
Rice porridge on the water	78	1,5	0,1	17,4	70
Rice porridge with milk	97	2,5	3,1	16,0	80
Barley porridge on the water	109	3,1	0,4	22,2	22
Barley milk porridge	111	3,6	2	19,8	50
Wholemeal macaroni	113	4,7	0,9	23,2	38
Oatmeal milk porridge	116	4,8	5,1	13,7	60
Quinoa boiled in water	120	4	2	21	40
Milk semolina porridge	122	3	5,4	15,3	65
Rice unpolished boiled	125	2,7	0,7	36	65
boiled beans	123	7,8	0,5	21,5	45
boiled lentils	128	10,3	0,4	20,3	25
Millet porridge on the water	134	4,5	1,3	26,1	70
Durum wheat pasta	140	5,5	1,1	27	50
Buckwheat porridge on the water	153	5,9	1,6	29	50

Dairy

Among milks, there are many options that are low in calories. Protein and calcium are good for fat loss, so adding dairy to your diet is a smart choice. Use pure products without additives. Say "No!" - sugar, fruit pieces, emulsifiers and flavor enhancers.

Of the drinks, kefir and yogurt prepared at home are especially good. from sourdough with live bacteria. It will take only a sourdough from the supermarket, 10 minutes of preparation time and from 6 hours to ripen the product in heat (yogurt maker or wrapping).

Another caveat concerns composition. Completely fat-free foods make it difficult to absorb important nutrients, incl. calcium, which helps with fat burning. It is better to choose without harm to health at least the minimum amount of fat - 1-2,5%.

The composition is especially important for protein diets, diabetics and people with hyperinsulinism (all sweet teeth are 100% in this group).

Dairy products: by increasing calorie content (2nd column).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
Curd whey	20		0,2	3,5	25
Kefir low fat	30	3	0,1	3,8	25
Milk, 0.5%	35	2,8	0,5	4,9	32
Kefir, 1%	40	2,8	1	4	30
Ryazhenka, 1%	40	3	1	4,2	35
Milk, 1%	41	3,3	1	4,8	30
Yogurt natural, 1.5%	47	5	1,5	3,5	35
Kefir, 2.5%	50	2,8	2,5	3,9	30
Milk, 2.5%	52	2,8	2,5	4,7	35
Ryazhenka, 2.5%	54	2,9	2,5	4,2	35
Kefir, 3.2%	56	2,8	3,2	4,1	30
Ryazhenka, 3.2%	57	2,9	3,2	4,1	35
Milk, 3.2%	59	2,9	3,2	4,7	35
Yogurt natural, 3.2%	66	5	3,2	3,5	32
Ryazhenka, 4%	67	2,8	4	4,2	35
tofu cheese	73	8,1	4,2	0,6	15
Ryazhenka, 6%	84	5	6,9	4,1	35
Low-fat cottage cheese	88	18	1	1,2	30
Curd, 2%	103	18	2	3,3	30
fruit yogurt	105	5,1	2,8	15,7	52
Low-fat sour cream, 10%	115	3	10	2,9	35
Curd, 5%	122	17,2	5	1,8	30
Curd, 9%	185	14	9	2	30

Fish and seafood

The first key point when choosing a type of fish should be the size. The larger the fish, the more harmful mercury it can accumulate.

Second, remember calorie content depends on the serving size! You should not completely exclude fatty varieties of sea beauties, for example, red fish. Omega-3 fatty acids are important to us - irreplaceable factors for skin beauty and active longevity. Do not be afraid to replace a mountain of low-calorie shrimp with a smaller portion of fatter, but healthy pink salmon and salmon.

The best way to process fish is by steaming it.

Fish and seafood: ascending kcal (column 2).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
sea ​​kale	49	0,8	5,1	0	22
Mussels boiled	50	9,1	1,5	–	–
Boiled cod	76	17	0,7	–	–
Pike boiled	78	18	0,5	–	–
pollock boiled	79	17,6	1	–	–
Crabs boiled	85	18,7	1,1	–	–
Boiled hake	86	16,6	2,2	–	–
Trout boiled	89	15,5	3	–	–
Crab sticks	94	5	4,3	9,5	40
Shrimps	95	20	1,8	–	–
Oysters boiled	95	14	3	–	–
Tuna in own juice	96	21	1	–	–
Zander	97	21,3	1,3	–	–
Crayfish boiled	97	20,3	1,3	1	5
Flounder	105	18,2	2,3	–	–
smoked cod	111	23,3	0,9	–	–
Sea bass boiled	112	19,9	3,6	–	–
boiled mullet	115	19	4,3	–	–
Boiled carp	125	19,4	5,3	–	–
Boiled chum salmon	130	21,5	4,8	–	–
Pollack caviar	131	28,4	1,9	–	–
Beluga	131	23,8	4	–	–
Boiled squids	140	30,4	2,2	–	–
Herring	140	15,5	8,7	–	–
Cold smoked mackerel	151	23,4	6,4	–	–
Fried perch	158	19	8,9	–	–
Hot smoked pink salmon	161	23,2	7,6	–	–
Fish cutlets	168	12,5	6	16,1	50
boiled mullet	115	19	4,3	–	–
Boiled pink salmon	168	22,9	7,8	–	–
Ivasi salted herring	173	17,5	11,4	–	–
Salted sprat	191	19,8	16,2	–	–
Sturgeon balyk	194	20,4	12,5	–	–
boiled salmon	210	16,3	15	–	–

Meat, poultry, eggs

Proteins are critical in proper nutrition as a source of amino acids for building new cells and maintaining the functionality of existing ones.

Attention to the composition of products! The norm of protein for a person is at least 1 gram for every kilogram of weight. But 100 grams of chicken does not mean 100 grams of protein.

Meat, poultry, eggs: by increasing calorie content (2nd column).

Product, 100 g	kcal	Proteins, g	Fats, g	Ang-dy, g	GI
Chicken egg white	17	3,6	–	0,4	48
Chicken egg yolk	59	2,7	5,2	0,3	50
Chicken egg (1 pc)	76	6,3	5,2	0,7	48
Boiled beef kidneys	86	15,2	2,8	–	–
beef brains	124	11,7	8,6	–	–
Boiled veal	134	27,8	3,1	–	–
Boiled chicken breast	137	29,8	1,8	–	–
Quail eggs	168	11,9	13,1	0,6	–
Boiled lean beef	175	25,3	8,1	–	–
boiled turkey	195	23,7	10,4	–	–
Boiled beef tongue	231	23,9	15,0

Average raw meat calorie, protein and fat content for skinless products when surface fat has been removed from the tenderloin.

Oils and nuts

Among these products, there are no samples that are low in calories. Nevertheless, we decided to include them in the article in order to once again focus on fats when losing weight.

The diet needs fat too!

At least 25 grams per day. Otherwise - goodbye, regular cycle, beautiful skin and healthy blood vessels, liver, immunity and nervous system.

In any vegetable oil, there are about 900 kcal per 100 grams. In 1 teaspoon - 5 grams of oil (about 45 kcal). Use it in salad dressings.

See below how many nuts you can eat to hit 100 calories. This is a convenient 2nd breakfast or afternoon snack for a balanced diet.

Keep fat in your diet, avoid sweets and pastries, eat enough protein and drink more than usual on any diet. Solid results will come!

Thank you for the article (129)

Some people continue to think that "negative" calories do not exist. On the one hand, they are right, because a calorie is a particle of energy value that enters the body with food. There is a certain amount of calories in every product that hits the table, but in order to eat and lose weight at the same time, you need to know one trick.

Water has the lowest calorie content, so you can drink it in unlimited quantities, but flour products and sweets are simply full of calories that are not always needed. And where is the trick, you may ask. The answer will be next. Some foods carry so few calories into the body that cells spend more energy processing them. This is where the negative balance comes in. It sounds like something from the realm of fantasy, but these products can really be eaten in any quantities and not get better.

Of course, it is impossible to replace the entire usual diet with such products, but some of the high-calorie foods are very useful. And let these "light" products be 10, 15 or 30% of all that enter the body during lunch, breakfast or dinner, there will still be an effect. And it's immediate.

The whole secret of mind-blowing action lies in their composition. For the most part, they all consist of coarse fibrous structures, the digestion of which the body expends a large amount of energy (that is, calories).

Vegetables

Vegetables are leaders in the minimum calorie content. Maximum fiber and minimum calories can be found in vegetables and fruits.

List of negative calorie vegetables. So, you can safely include in your diet:

But this should be done only in the season when all vegetables are grown locally, and not brought from distant countries. Then they will have the maximum amount of usefulness and there will be no nitrates and pesticides at all. You need to become a vegetarian at the end of summer and autumn, and in winter you should stick to the standard set of products for the cold time.

Fresh vegetables, if you just eat them in the morning, at lunchtime and in the evening, can quickly stop liking, so you need to combine them with each other, achieving unusual salad compositions. To enhance the taste sensations, nutritionists recommend using olive oil, but in no case mayonnaise or fatty sour cream: after such a “mockery”, all negative calorie content will simply evaporate, leaving extra centimeters at the waist. Another ideal ingredient for salad dressings is lemon juice.

You can cook all kinds of stews from vegetables, trying to abandon such a method as frying. Heat treatment at elevated temperatures has a very bad effect on vitamins, destroying them and reducing all usefulness to zero.

The most rational housewives have found a way out of how to cook low-calorie vegetable dishes in winter. They freeze the necessary vegetables during the season and get full-fledged "vitamin" cocktails in the winter. You can buy frozen vegetables in supermarkets, but there their freshness may be poor. It is best to harvest zucchini, sweet peppers and tomatoes. All of them are very well reflected in the figure, the condition of the skin and hair in the winter and spring, when there are very few other vitamins in the products.

Table of vegetables, negative calorie

Name	Calorie content, kcal per 100 gr
Artichoke	28
eggplant	24
Broccoli	28
Swede	37
Zucchini	27
White cabbage	28
red cabbage	31
lettuce salad	17
Green onion	22
Bulb onions	40
Carrot	33
cucumbers	15
Pattison	19
Sweet pepper	25
Chilli	40
Rhubarb	16
Radish	20
radish	34
Turnip	28
Salad	14
Beet	48
	10
Asparagus	20
tomatoes	15
Turnip	28
Pumpkin	28
green beans	32
Cauliflower	29
Chicory	21
zucchini	16
Cheremsha ()	34
Spinach	21
Sorrel	25
Endive	17

Fruits

Assorted fruits are the best "girlfriends" for the figure. Fruits, like vegetables, contain a large amount of fiber, but they have one significant drawback that must be taken into account.

Fruits are very strong allergens, therefore, the more exotic the fruit, the more carefully you need to eat it, and it is better to remove it from the list of consumed. Also, do not forget about the large amount of sugar for those who suffer from diabetes. These products are not suitable for them.

For weight loss, it is best to eat local fruits such as apples, cherries, cherries and pears. Of the berries, it is advisable to treat yourself to raspberries and blueberries. But pineapples and citrus fruits in the summer are best used to make refreshing drinks.

To get a negative calorie, all fruits must be eaten whole, only fresh they have the necessary fiber, which was mentioned earlier. They are no longer in juices, so the calorie content of “liquid” fruits is much higher.

Fruit table, negative calorie

Name	Calorie content, kcal per 100 gr
Apricot	48
Quince	38
cherry plum	30
A pineapple	48
Orange	38
Grapefruit	35
Melon	32
carambola	31
	48
Lime	16
Lemon	24
Mandarin	38
Papaya	48
Peach	44
pomelo	32
Plum	43
Apple	46

Berries table, negative calorie

Name	Calorie content, kcal per 100 gr
Watermelon	25
Barberry	29
Cowberry	40
Blueberry	37
Blackberry	33
Honeysuckle	30
strawberries	41
viburnum	26
Dogwood	44
Strawberry	30
Cranberry	28
Gooseberry	44
Lemongrass	11
Raspberries	41
Cloudberry	31
Sea ​​buckthorn	30
Rowan	44
Currant	40
Blueberry	40

Spices

The usefulness of spices for the figure. In order for the figure to always remain “on top”, you need to regularly use ginger and cinnamon. And you don’t need to think that you can eat a cinnamon pie and lose weight. It is best to add this spice to drinks and vegetable dishes (but this is already very strong for an amateur).

In this regard, it's easier. It goes well with vegetable and meat dishes, as well as with sour-milk drinks. Especially tasty and healthy is the root marinated in vinegar, which is easy to make on your own. The main thing is to cut it as thin as possible, and add a few drops of beet juice to the rice vinegar. Then its color will be close to the original.

Generalized table of negative calorie foods

Name	Calorie content, kcal per 100 gr
Green tea	0
Bamboo	10
Celery	10
Lemongrass	11
Salad	14
cucumbers	15
tomatoes	15
Lime	16
Rhubarb	16
zucchini	16
lettuce salad	17
Endive	17
Pattison	19
Radish	20
Asparagus	20
Chicory	21
Spinach	21
Green onion	22
eggplant	24
Lemon	24
Watermelon	25
Oregano	25
Coriander	25
Sweet pepper	25
Sorrel	25
Tarragon	25
viburnum	26
Basil	27
Zucchini	27
Artichoke	28
Broccoli	28
White cabbage	28
Cranberry	28
Turnip	28
Turnip	28
Pumpkin	28
Barberry	29
Cauliflower	29
cherry plum	30
Honeysuckle	30
Strawberry	30
Sea ​​buckthorn	30
red cabbage	31
carambola	31
Cloudberry	31
Melon	32
pomelo	32
green beans	32
Blackberry	33
Carrot	33
radish	34
Ramson (garlic)	34
Grapefruit	35
Swede	37
Blueberry	37
Quince	38
Orange	38
Mandarin	38
Cowberry	40
Bulb onions	40
Chilli	40
Currant	40
Dill	40
Blueberry	40
strawberries	41
Raspberries	41
Plum	43
Dogwood	44
Gooseberry	44
Peach	44
Rowan	44
Dandelion	45
Parsley	45
Apple	46
Apricot	48
A pineapple	48
Kiwi	48
Papaya	48
Beet	48
Mint	49