The smallest calories in foods. Cruciferous Vegetables Are Faithful Fat Burners
Low-calorie does not mean tasteless and nutrient-poor. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!
Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with junk food. Think about all the extra exercise you'll need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.
Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the top 40 products from different departments of the supermarket.
There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of wholesome, low-calorie foods that do little to contribute to the energy content of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!
If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.
Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite the low calorie content, is charged to the top with usefulness like and bright taste.
If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.
Vegetables
1. Watercress
4 calories in 1 cup
Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention found that among all supermarket products, watercress stands out for its very high nutrient content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.
Like other cruciferous vegetables, watercress is a powerful antioxidant.
Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 cups of vegetable broth, ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.
Add 2 bunches of watercress, 2 tablespoons red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.
2. Arugula
5 calories per cup
A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula makes up for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.
For a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple wedges and a bunch of arugula. Press it all down with the second slice.
3. Celery
6 calories per stem
Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a cool crunchy note in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.
Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.
Along with a small amount of calories, you get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.
Make a hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.
4. Pak choi (Chinese cabbage)
9 calories in 5 leaves
While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. It has a milder flavor compared to many dark vegetables and will appeal to those who are picky eaters.
Separate bak choi leaves from stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.
Sprinkle bak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.
5. Radish
17 calories per cup
Radishes add a slight spicy flavor to dishes and improve their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and pack a ton of goodness with minimal calories.
Radish is stingy on calories, but there is plenty of vitamin C in it
Drizzle a pound of halved radishes with oil, salt, and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.
6. Zucchini
31 calories in one medium zucchini
If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.
Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie dinner pasta.
7. Cucumber
22 calories in half a cucumber
Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave vegetable cutters on the sideboard because vegetable fibers are found mainly in the skin.
To make the salsa, mix a chopped cucumber with bell peppers, diced avocados, chopped jalapenos, chopped cilantro, fresh lemon juice, and a couple of pinches of salt. Serve with fish dishes.
Fruits
8. Plums
30 calories per plum
The characteristic sweet taste of plums is a great way to satisfy your cravings for sweets without compromising your figure. Moreover, even dried plums from the supermarket are full of antioxidants.
Take 4 pitted dried plums, ½ cup port wine, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole garlic cloves and ¼ teaspoon salt .
Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.
9. Grapefruit
37 calories in half a grapefruit
If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.
For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.
49 calories per glass
Available in supermarkets year-round, strawberries are not only low in calories and high in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.
More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.
To make an ultra-nutritious Spanish soup known as gazpacho, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.
11. Nutmeg
61 calories per cup
The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.
The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.
For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.
12. Blueberries
62 calories per glass
Blueberries are low in calories but high in fiber - an impressive 8 grams per cup. This will help you feel full without the risk of overeating.
By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.
Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.
Dissolve 2 teaspoons cornstarch in 1 tablespoon water, stir into blueberry mixture and cook for 1 minute. Drizzle sauce over oatmeal, pancakes, waffles, cottage cheese, or yogurt.
cereals
76 calories per ½ cup cooked cereal
Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and is high in fiber. Bulgur prevents blood sugar spikes. They can lead to the depletion of energy reserves and uncontrolled bouts of hunger, during which there is a high risk of being tempted by food waste.
To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with the consistency of oatmeal.
113 calories per cup of cooked noodles
Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak in and increase the calorie content of the product.
Cook soba noodles as directed on the package (unlike regular pasta, rinse soba thoroughly after cooking), and serve with salmon, boiled peas, carrots, and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.
15. Teff
128 calories per half cup of teff
Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium, and phosphorus.
Teff has a malty-nutty flavor, and because it releases starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.
Tiny grains are mostly germ and bran, the most nutritious parts of any grain.
For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.
Let the teff cool slightly and then purée in a blender or food processor with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.
16. Wheat bran
31 calories in ¼ cup
Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.
To make delicious wheat bran muffins, combine ½ cup wheat bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add wet ingredients to dry ingredients and spread ¼ cup batter for each cupcake onto a baking sheet.
31 calories per cup
Fatty movie theater popcorn is a calorie bomb, but homemade low calorie popcorn is a great choice for your waistline. Since popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.
For an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and the grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.
18. Rice fritters
35 calories per pancake
If you're craving something crunchy, rice fritters can fill your cravings without the extra calories. Made with puffed brown rice, fritters are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.
For a quick bite to eat, spread ricotta cheese on a rice cake and sprinkle with blueberries!
0 calories
Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible fibers called glucomannan. There are practically no calories in shirataki.
The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki in Asian markets or local grocery stores.
Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.
For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.
20. Sandwich Buns
100 calories per one (2 halves)
Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.
To make a pizza for one in a couple of minutes, spread a bun with tomato sauce, put Canadian bacon and pieces of low-fat mozzarella on top. Place in microwave until cheese is melted.
Meat
21. Smoked turkey fillet
85 calories per 100 g
When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli section. To avoid added sugars, don't buy honey-smoked fillets.
For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.
82 calories per 100 g
Tender white cod meat won't fill your boat with calories, but it will provide a solid dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters, as this is one of the more environmentally friendly options.
Blend in a blender or food processor 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.
23. Mussels
86 calories per 100 g
There are many reasons to throw nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is on top of the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.
The European Journal of Sports Science has suggested that consuming omega-3 fats can improve exercise performance by improving blood flow and maximizing oxygen uptake by working muscles.
With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio.
Heat vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.
Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute until the tomatoes start to break down, about 4 minutes.
Now you can pour about a kilogram of mussels into the pan, close the lid and sweat for about 8 minutes until they open. Throw away the ones that are closed.
24. Turkey leg
107 calories per 100 g
It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But go easy with oily skin because the above calorie numbers are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.
Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.
Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Place 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika, and ¼ teaspoon salt into the skillet. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.
108 calories per 100 g
It may not be the most inspiring meat on the supermarket shelves, but if you need massive amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative.
A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.
If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.
To make the chicken breast juicy, try poaching it. Place the fillet in a large saucepan and add water to cover the breast by at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.
Don't boil! Turn the heat down to low to medium, cover partially and simmer for 15 minutes, or until the meat is cooked through. Adjust the heat as needed during the boil, keeping it at a gentle simmer, and skim off any foam that appears.
26. Pork tenderloin
108 calories per 100 g
Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.
Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer over low heat until rice is tender, about 30 minutes.
117 calories per 100 g
If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the back of beef. Carved from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will make it tender and less likely to dry out during cooking.
In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, juice of one lime, and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.
Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove the steak from the marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for a medium rare, turning the steak once during the process. Let the steak rest for 10 minutes, then slice thinly along the grain. Try serving meat in tacos.
BEAN
28. Silken Tofu
36 calories per 100 g
Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, resulting in a creamier texture and fewer calories than traditional-style, firm pressed tofu.
While not a candidate for stir-fry, silken tofu is great for dishes like puddings, smoothies, dips, and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.
To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.
29. Refried beans
91 calories per ½ cup
Made from grated pinto beans, this Mexican staple provides a huge serving of hunger-satisfying dietary fiber along with a range of essential nutrients, including magnesium, phosphorus and energy-boosting iron.
Be sure to read the ingredient list on the jar to make sure no fat is added to the product.
Combine roasted beans, ground chili, ground cumin, and fresh lime juice. Spread on bread and place a boiled or fried egg on top.
30. Canned beans
108 calories per ½ cup
Beans are a quick way to add low-calorie plant-based protein and fiber to your diet. The protein and dietary fiber in inexpensive beans will slow down the digestion of complex carbohydrates found in legumes, which will provide a continuous supply of energy and a long feeling of satiety. Some companies already offer canned beans without brine.
To kill a worm at lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber, and parsley. Drizzle with lemon dressing.
31. Lentils
115 calories per ½ cup
Few foods can match the nutritional value of lentils. Not only is it stingy on calories, it provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of foods. And she saves a penny too!
Not only is it stingy on calories, it also provides you with a good serving of muscle-building protein, appetite-suppressing fiber, and a solid list of vitamins and minerals.
For a decent veggie burger, place a 1/4 cup of dried green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain the water and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.
Add ½ cup instant oatmeal, 100g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped oil-dried tomatoes, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.
Blind 6 cakes of the same size and fry them in a greased pan.
Dairy
25 calories in 3 tablespoons
If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them superstars in muscle building. Try using egg whites in smoothies as a protein booster.
Place 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped "cream" tomatoes into a hot skillet. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.
33. Mozzarella, partially skimmed
250 calories per 100 g
If you eat too much calorie-laden full-fat cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.
You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.
Make a caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, partially-skimmed mozzarella cubes, cherry tomato slices, and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt and black pepper. Mix sauce with pasta.
83 calories per glass
Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.
Make oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds, and a quarter teaspoon of cinnamon. Pour in 2/3 cup skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.
35. Plain low fat yogurt
137 calories per glass
Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful immune and digestive support, probiotics can even become allies in the fight against excess weight!
Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.
Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.
Nuts and dried fruits
36. Almond milk, unsweetened
30 calories per glass
The milk-free nut alternative is made by grinding the skinned almonds in water and filtering the mixture. They are very low in fat compared to whole nuts, so they are a low-calorie option for making cereal, post-workout shakes, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that no sugar has been added to artificial milk.
Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.
37. Powdered peanut butter
45 calories per tablespoon
Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that doesn't have half the calories of regular peanut butter. But just like the traditional spread, you still get the nutritional bonuses of protein and dietary fiber. You can even add the powder directly to dishes like oatmeal and protein shakes!
Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that will make you feel like a child again.
condiments
3 calories per tablespoon
If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some studies show that acetic acid can slow down the digestion of food, which helps control blood glucose and increases feelings of satiety.
For a delicious salad dressing, mix together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt, and black pepper.
39. Thyme
3 calories per tablespoon
Fresh herbs like thyme, basil, and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gains. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into an effective remedy against disease.
Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gain.
Combine 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper. Rub this mixture on chicken, steak or pork.
40. Cinnamon
6 calories in 1 teaspoon
When it comes to oatmeal, smoothies, or pancakes, cinnamon will help you enhance the flavor without the calories. A number of studies, including a recent report in Diet Science, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps you achieve satiety, increase energy levels, and reduce the risk of storing fat around your waistline.
For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.
Stir until the chocolate has melted. Stir in 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon, and 1/4 teaspoon ground chile. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of natural maple syrup in a blender or food processor and blend until smooth.
Refrigerate the pudding for at least a couple of hours before serving.
Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.
Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!
Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? - And all because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily calorie intake of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.
There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?
The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.
Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.
In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.
Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!
Many in our time dream of losing weight, but few people want to limit themselves in the amount of food they eat. The appetite that has developed does not allow you to leave the table after a small plate of the second, which means again extra calories and goodbye to a slender body.
But there is a way out - these are low-calorie foods that are the best option in this case. If you include low-calorie foods on your menu, you won't have to cut your usual portion sizes, because your calorie content will decrease and this will help you lose weight.
Below we list some of the low-calorie foods included in most diets.
| Arugula or Rucola is one of the subspecies of the salad familiar to everyone. Arugula is famous for being low in calories, fat, saturated fat, and even cholesterol. Contains vitamins A, C and K, and many other useful trace elements. If you love salads, then arugula salad is perfect for you. In addition to nutritional value, this plant is used as an aphrodisiac. | |
| Asparagus is also low in calories and is traditionally used to detoxify the body. The plant is high in amino acids. Asparagus can stimulate your metabolism to get rid of the effects of alcohol poisoning, etc. In addition to being low in calories, asparagus is a reliable source of vitamins and minerals: vitamins A, C, E, K, B6, iron, copper, etc. | |
| Broccoli is also super low in calories, rich in fiber, vitamins and minerals. Broccoli contains powerful antioxidants that are very beneficial for health. The abundance of antioxidants reduces the risk of breast and colon cancer. | |
| Brussels sprouts, in addition to being low in calories, are rich in phytonutrients and fiber. It tastes great, especially with sweet or spicy sauces. | |
| Well, if you want to eat a lot, you can eat salad and you will never get better. It is an excellent source of vitamin B, manganese, folic acid. This is the best type of low-calorie food. | |
| Beets are sweet, but also low in calories. It is also very effective in fighting cancer. And beets are a powerful source of trace elements, dietary fiber, folic acid and potassium. | |
| Cauliflower is an excellent source of vitamin C and helps against breast cancer. It is also very low in calories. | |
| Grapefruit is a real power plant for the production of vitamin C, folic acid and potassium. And some pink and red varieties also contain vitamin A and lycopene. Grapefruit can be recommended as a low-calorie product for your daily diet. | |
| Mushrooms as food are definitely beneficial for your overall health. You can safely add mushrooms to your weight loss food list. Mushrooms contain vitamin D, thiamine, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, and copper. | |
| Tomatoes are an excellent source of vitamin C, potassium, and fiber. They are also low in calories. Tomatoes help protect your skin from harmful UV rays, which can help prevent certain types of cancer. | |
| Watercress is both a salad and a spicy condiment. It is used to prepare various salads, sandwiches, omelettes, soups. The plant contains sulforaphane and other important elements that prevent various diseases. Many researchers say that by eating these vegetables on a regular basis, you can protect yourself from lung cancer, so this is a great low-calorie product for your table. | |
| Zucchini is a real storehouse of vitamin A. Definitely deserve to be included in the list of “light” foods. | |
| Spinach. These juicy green leaves are actually a storehouse of iron, folic acid, and vitamin K. Spinach helps prevent age-related eye problems. Thus, you can enrich your menu with this low-calorie food. | |
| Garlic can serve as an anti-cancer remedy and can also help you recover from a urinary tract infection. Feel free to include garlic in the list. | |
| Pumpkin is rich in vitamins A, C and E. It serves as a source of potassium. It goes well with many foods, gives a feeling of satiety and improves digestion. | |
| Brightly colored radishes can be attributed to a low-calorie food. Along with many useful trace elements, radishes contain a sufficient amount of vitamin C and calcium. You can add it to your salad to spice up your new menu. | |
| Celery will help you achieve a flat stomach, and due to its low calorie content, it is suitable as a dietary product. A description of the celery diet can be viewed. | |
| Berries contain plant fibers, you can eat a lot of them and at the same time receive only a negligible amount of calories. This is the secret weapon in your diet program. Berries contain vitamins A, C and folic acid. | |
| Carrots are considered a good source of thiamine, niacin, vitamin B6 and folic acid. It also contains vitamin A, C and vitamin K. You can choose carrots for a low-calorie menu without any hesitation. | |
| Green tea is an excellent low calorie drink. Many weight loss systems recommend drinking green tea to get quick results. |
There is no need to limit your diet to low calorie foods or go vegan. All you need to do is to make the right menu, replacing some of the usual foods with low-calorie ones. You will definitely feel the result.
The principles of proper nutrition, which should be followed by a person of any physique, involve the use of food of different calorie content. You should also observe the balance of proteins, fats and carbohydrates in food. But people who want to lose weight need to include the lowest calorie foods in their diet. Eating low-calorie foods daily will help you lose weight effectively. But it is important not to overdo it, so as not to deplete the body. Find out which foods are the lowest in calories and how to cook delicious dishes from them.
What are the lowest calorie foods
Before drawing up a nutrition plan, including the lowest calorie foods there, you need to figure out what a calorie content is. This concept describes the amount of energy that a person will receive after eating food. Fats contain the most calories (about 9 per gram), carbohydrates and proteins contain the least (about four calories per gram). Acids also affect the calorie content of the product. For example, citric acid contains 2.2 kcal per gram at once. During the period of weight loss, it is advisable to completely abandon alcohol, because one gram contains about 7 calories.
Low-fat foods are not always the lowest in calories. For example, skimmed milk is inferior to the usual product in calories by only twenty positions - this is not too much. By completely eliminating fats from the daily diet, a person can feel negative changes in the body: disturbances in the digestive tract, deterioration of the skin and hair.
The most low-calorie food is rightfully considered fruits and vegetables. These products, as a rule, are rich in fiber, which is not absorbed by the body and helps to cleanse the human body of toxins, toxins, improve digestion, and lower cholesterol levels. Eat vegetables with fruits in their raw form - this is how they retain the greatest amount of nutrients. However, you should not abuse plant foods rich in simple carbohydrates (sugar). For example, bananas and grapes - their body can process into body fat.
Top 10 lowest calorie foods for weight loss
Choosing low-calorie foods for daily nutrition, you can not completely refuse high-calorie foods. Many cereals, cereals contain a large amount of calories, but after cooking their calorie content drops significantly. Even doctors do not recommend giving up legumes, which are an indispensable source of vegetable protein, although they themselves are high in calories. Here are the top 10 healthy low-calorie foods that help you lose weight:
- Seaweed. Contains many useful substances: iodine, magnesium, potassium, iron, zinc, sodium, cobalt, manganese, vitamins A, B, C, E, D. It contains folic acid, polysaccharides, healthy protein.
- Lettuce salad. This green leafy vegetable is low in calories and contains copper, zinc, cobalt, manganese, calcium, iodine, and vitamins A and C.
- Parsley greens. It contains many vitamins of groups A, B, C, niacin, folic acid, manganese, magnesium, calcium, phosphorus, etc.
- Cucumbers. Rich in B and C vitamins, contains phosphorus, folic acid, iron, sodium, chlorine, magnesium, chlorophyll, carotene.
- Green onion. Low-calorie product, calcium, iron, phosphorus, sulfur, magnesium.
- Radish. The composition of this root crop includes vitamins PP, B, C, substances such as potassium, magnesium, phosphorus, calcium, iron.
- Chard (a subspecies of the beet, but they eat foliage). It contains vitamins B, C, PP, P, O, carotene, calcium, magnesium, phosphorus, lithium, iron, organic acids.
- Asparagus (asparagus). Contains vitamins B, C, A, PP, alkaloids, carotene, chlorophyll, phosphorus, thiamine, calcium, coumarin, potassium.
- Celery. Rich in B, A, C, E, K vitamins, boron, calcium, chlorine, fatty acids, magnesium, selenium, sulfur, zinc, fiber.
- Spinach. The low-calorie product contains a large amount of vitamin C, A, B, PP, E, D, the leafy vegetable also contains iodine, potassium, and iron.
Delicious low calorie recipes
If you think that eating delicious food is not going to work while following a diet, this is a delusion. There are many that even gourmets will like. These are all kinds of salads, soups, cold and hot appetizers. Use simple and delicious recipes to spice up your low calorie diet.
Baked zucchini with cheese
Ingredients:
- 100 grams of low-fat light cheese;
- two zucchini;
- one carrot;
- onion;
- garlic clove;
- one tomato.
How to cook:
- Wash the zucchini well. Cut the vegetable in half, remove the pulp with seeds from there with a spoon.
- Cut carrots, onions, pulp into small cubes.
- Chop garlic and tomato. Fry carrots, onions, zucchini pulp a little in vegetable oil, add tomato with garlic at the end. Add seasonings to taste if necessary.
- Put the resulting frying inside the zucchini, sprinkle with grated cheese. Preheat the oven to 170 degrees and bake for about a quarter of an hour.
Kefir apple fritters
Ingredients:
- 2 eggs;
- half a glass of sugar (unsweetened can be done without it);
- half a liter of fat-free kefir;
- 2 cups of flour;
- half a teaspoon of soda;
- apples.
How to cook:
- Beat eggs well with sugar, add kefir to the resulting mixture, salt a little to taste.
- To make a fluffy dough, carefully pour flour into it along with soda. Mix everything well until smooth.
- Cut fruit into small pieces.
- Take a large spoon, scoop up some of the batter and pour it into a preheated pan with oil. Until the mixture hardens, place the sliced apples on top, pressing down lightly. After frying one side, turn the future pancakes over.
- Remove from heat when golden brown appears.
Fresh low-calorie cheese salad
Ingredients:
- half a kilo of bell pepper;
- 300 grams of tomatoes;
- 150 grams of cucumbers with cheese;
- 100 grams of onions;
- a little olive oil for dressing;
- salt, parsley, pepper, vinegar - to taste;
- one chili pepper.
How to cook:
- For low-calorie bell peppers, place the oven briefly to get a slightly burnt skin of the vegetable. Then take them out and cool for twenty minutes.
- Peel off the skin, clean the insides of excess pulp and seeds. Cut into small pieces.
- Grind tomatoes, cucumbers to small pieces.
- Cut the onion into thin half rings.
- Put all prepared vegetables in one bowl, mix well, add seasonings to taste, season with oil.
- Finely chop the chili, grate the cheese on a fine grater. Lay the resulting low-calorie salad on serving plates, sprinkle with chopped ingredients on top. A delicious meal is ready!
Table: list of low calorie foods
To lose weight, look for foods that are not only low in calories, but also help burn fat. These include grapefruit, orange, blackberry, pear. Delicious fruits and berries such as watermelon, lingonberries, and cherries help to overcome hunger. From meat it is worth limiting to chicken, turkey breast, liver. It is permissible to eat mushrooms, legumes, cereals, foods containing a lot of water and little fat. The table "The lowest calorie foods" will help you navigate when choosing food for your daily diet:
LOW CALORIE FOOD (LIST)
In this article, we will tell you about what a negative calorie is. how a diet with low-calorie foods contributes to weight loss, as well as a calorie table per 100 grams of an individual product or a finished dish.
Take, for example, a cucumber. For its processing, our body will need much more calories than the body will receive them from a cucumber - the nutritional calorie content of a cucumber is only fifteen calories.
There are many low calorie foods which take a long time to digest. Eating such a low-calorie product, we get much less energy than our body spends energy on its processing. It turns out that when we eat this product, we not only do not get calories, but also spend our own energy to process it.
List of popular low-calorie foods:
Spices and herbs (mustard seeds, ginger, cinnamon, chili pepper, flax seeds, dill, cumin and coriander);
Algae and seaweed - they contain iodine, useful trace elements and dietary fiber and have a negative calorie content;
Mushrooms are the best negative calorie food; By eating mushrooms, you will remain full for a long time, because they are rich in protein and dietary fiber. At the same time, the calorie content is extremely low - from nine to three hundred and thirty calories;
Fruits: apple, grapefruit, papaya, lemon, mango, pineapple, tangerine;
Berries: raspberries, strawberries, currants, gooseberries, cranberries, blueberries;
Green vegetables: turnip, zucchini, endive, radish, garlic, beetroot, cucumber, eggplant.
Green beans, onions, cauliflower and white cabbage, broccoli, squash, zucchini, daikon, and bell peppers are also low in calories. Sorrel, spinach, watercress, celery, dandelion, asparagus and lettuce have the same properties.
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