The lowest calorie lunch. The "lightest" products

Dreaming of losing weight and changing their diet for this purpose, most people try to use low-calorie foods first. This is correct, but few people understand what effect they have on the body. It is not necessary to consider such information as superfluous, because it will help to avoid typical mistakes in catering.

Benefit and harm

Calorie is the energy that a person receives by eating a particular product. He spends it on physical or intellectual activity and on maintaining the vital activity of the organism. It is necessary not only so that we can be cheerful, smart and cheerful during the day. With its help, such important processes as growth, division and restoration of cells, blood circulation, digestion, heart contractions, etc. are carried out.

However, most often a person spends much less than he receives. For a hearty meal alone, you can consume up to 800 kcal. And with a sedentary lifestyle, this amount is spent for the whole day. But there is still breakfast, dinner, snacks and nightly gatherings in the kitchen. Everything that is not spent goes into fat depots. So excess weight is gained and folds appear on the body, a sagging belly,.

Therefore, it is so important, when compiling a new diet for weight loss, to include mainly low-calorie foods in it. For lunch, eat not fatty pork borscht (200 kcal), but cold beetroot (50 kcal), not french fries (almost 300 kcal), but mashed potatoes (80 kcal), etc. Such a significant reduction in daily calorie content will contribute to a shortage energy. The body will have to extract it from those fat depots that it formed before. The result is weight loss.

However, the golden mean is good everywhere, and this also applies to low-calorie foods. They can be harmful to health. Excessive reduction in daily caloric content is fraught with:

• lethargic state;
• drowsiness;
• decrease in working capacity;
• fast fatigue;
• headache;
• loss of muscle activity;
• in women - menstrual irregularities;
• beriberi and anemia.

These are far from all the consequences of excessive passion for low-calorie foods. It can lead to slow and defective work of almost all body systems, which will be catastrophically lacking energy. The most dangerous is hormonal failure. It can slow down the process of losing weight and lead to new weight gain, despite a low-calorie diet. To normalize it, then you will have to undergo a long course of treatment.

Which exit? When compiling a menu for weight loss, you do not need to focus solely on low-calorie foods. The diet should also include other healthy, but more saturated carbohydrates and fats, so that the nutrition is balanced. This will save health problems. And to start the process of fat burning and weight loss, you need to reduce the size of portions. The approximate daily calorie content in this case should not exceed 1,200 kcal for women and 1,500 for men. These are average indicators, without taking into account physical activity and other individual parameters. Ours will help you more accurately calculate your daily calorie intake.

What foods are considered low calorie

Different nutrients (the same BJU) contained in foods do not release the same amount of energy. These indicators are summed up and get the total caloric value. For example, 1 g of fat provides the body with 9.3 kcal, proteins and carbohydrates - approximately 4 kcal each.

In dietology, low-calorie foods are called products in which this indicator does not exceed 100 kcal per 100 g (100 ml) of their weight. They are sometimes referred to as negative calorie foods, although the term is controversial and not official. It is believed that they require the body to consume much more energy for their digestion than they give it calories.

Most of the fruits, vegetables, berries and greens fall into the group of low-calorie foods. But this does not mean that all of them are so useful for losing weight. For example, among vegetables (you will find lists of the most useful and low-calorie ones), nutritionists do not favor potatoes and corn, as they contain starch, which disrupts digestion, and not much fiber. Or the situation with fruits: in grapes and bananas there is a large amount of sugar, the consumption of which is limited by any diet.

The calorie content of fresh and thermally processed foods is different. The tables most often indicate the first. But when compiling a menu, you must definitely find out how this indicator will change after you cook or fry the dish. Example: boiled pollock gives 72 kcal, and fried - already 136. So, in the latter case, it no longer falls into the list of low-calorie ones.

Rating

An approximate list of the lowest-calorie foods that you can focus on when compiling a weight loss menu may look like this:

1. - 0 kcal.
2. Black tea - 0.
3. Black coffee - 1.
4. Chernushka - 9.
5. Oilers - 12.
6. Cucumbers - 14.
7. Beijing cabbage - 16.
8. Leaf lettuce - 16.
9. Milk mushrooms - 16.
10. Ginger - 17.
11. Lemon juice - 18.
12. Chanterelles - 19.
13. Russula - 19.
14. Radishes - 20.
15. Boletus - 20.

Few people know that mushrooms are the real champions among low-calorie foods (this can be judged by this rating). They contain a lot of protein and are an almost complete replacement for meat with. However, you should not lean on them when planning to lose weight, for 2 reasons. First, they are heavy food for the stomach and can cause serious digestive problems. Secondly, during their growth, they, like a sponge, absorb too many harmful substances from the atmosphere, therefore they are considered sources of toxins.

Calorie tables

Calorie content in all tables is indicated per 100 g of each of the raw products (except for cereals) and per 100 ml of drinks.

The distribution by food groups will make the search more convenient. Within each of them, the products are distributed in terms of calorie content in ascending order.

Meat

Fish and seafood

Dairy

Vegetables

Legumes

Fruits and berries

Mushrooms

Kashi

Alcoholic drinks

Soft drinks

Recipes

Sometimes, even with all these tables at hand, it is difficult to calculate the total calorie content of a dish. Therefore, we offer the lowest calorie of them with its indication per 100 g of a ready-made dish.

Salads

Cucumbers in matsoni - 27 kcal

An hour before the main preparation of the dish, cut 1 medium-sized lettuce cucumber into small cubes and leave. After an hour, drain the released liquid. Chop 10 g of dill and green onions with a knife. Crush 1 garlic clove (grind with a knife, put on a grater - in any convenient way). Mix it with herbs. Divide the garlic-green mass into 2 equal parts. Mix one with cucumbers, the other with 50 ml of matsoni. Put the salad in a portioned plate, pour dressing on top.

Seldeprusha - 35 kcal

Put fresh peeled radish (1 pc.) On a fine grater. Chop 1 small bunch of greens with a knife (ideal ingredients are dill and parsley). Do the same with a small stem (5-6 g). Fill with 1% kefir (it will take no more than 20 ml). Mix.

Pineapple salad with mushrooms - 41 kcal

2 peeled grapefruits, peeled and cut into cubes. Mix with 300 g of canned pineapple (buy a jar of already cut fruit, not rings). Put 300 g of raw champignons into thin slices, add them to the salad. Stir, pour 20 ml of pineapple juice from a jar. Leave overnight in the refrigerator. Mushrooms behave like a sponge in such a salad: they absorb fruit juice and become juicy and tasty.

Panicle - 40 kcal

Finely chop 200 g of white cabbage, squeeze it with your hands to extract the juice. Cut fresh carrots and beets into strips (1 each). Peel the green apple from seeds and core (but leave the peel), also put it on straws. Top with juice squeezed from ½ lemon. Mix.

Cabbage - 29 kcal

Finely chop 1 kg white cabbage. 1 medium-sized carrot, put on a coarse grater. 3 stalks of celery, randomly chopped with a knife. 2 bell peppers, de-seeded, cut into arbitrary cubes, like 5 blanched tomatoes. 5 onions chop, fry. Mix all the ingredients, pour 3 liters of boiling water, cook until the vegetables are ready. Add spices and salt before turning off the fire. Before serving, decorate with any chopped herbs.

From zucchini - 34 kcal

Chop 1 carrot and onion. Dice young and peeled zucchini. First, fry carrots and onions in 15 g of butter, then mix them with zucchini, pour 1 liter of boiling water, add a pinch (no more than 2 g) of cumin. Cook for 25 minutes. Cool down. Puree with a blender. Garnish with chopped parsley before serving.

Cold beetroot - 35 kcal

Boil until cooked 200 g of beets, separately - 3 chicken eggs. Cool down. Peel the beetroot, put it on a thin straw and immediately pour 2 liters of boiling water over it. So that the soup does not lose its rich color, pour juice squeezed from ½ lemon into it. Dice white radish and 100 g cucumbers. Peeled eggs - into quarters. Grind 5 g of dill and parsley, 10 g of green onions. Pour all this into water with beets when it cools down. Serve with 10% sour cream.

Dessert

Fruit and berry salad - 32 kcal

Peel and cut into arbitrary cubes 1 green apple, orange and pear. Do the same with 500 g of melon. Mix fruits, add 50 g of strawberries and red currants to them. You don’t need to refuel with anything, because the juice secreted by berries and fruits will be enough.

Pumpkin-apple dessert - 63 kcal

Peel 5 apples, cut into large cubes. Do the same with 100 g. Mix them, add 50 g of sugar. Pour 50 ml of water into the pan (so that the dessert does not burn), pour the ingredients into it. Bake in the microwave. The time depends on the power of the device. On average, 10 minutes. Sprinkle with powdered sugar and cinnamon before serving.

Cherry jelly - 52 kcal

Put 400 g of ripe cherries in a saucepan, add 50 g of sugar (preferably brown), pour 0.5 liters of water. Boil after boiling no more than 5 minutes. Switch off. Wait for the cherry to sink to the bottom. Strain. 20 g of instant gelatin pour 100 ml of water, melt it in the microwave or steam. Mix strained cherry compote with gelatin. Pour into moulds. Keep in refrigerator for at least 6 hours before serving.

Homemade fruit ice - 53 kcal

Pour 30 g of sugar into 150 ml of water, heat to obtain a syrup. Pour in the juice squeezed from ½ lemon. Pass 200 g of overripe strawberries and 3 soft kiwis through a blender. Mix all the ingredients, pour into molds (you can use ordinary cups), stick wooden ice cream sticks into them. Place in the freezer until completely frozen.

Baked pear - 73 kcal

Peel 3 tough pears, cut each into quarters. 50 g of sugar (for weight loss it is better to take brown) pour 50 ml of water. Heat to make syrup. Add 10 g of turmeric to it. Place the pears on a baking sheet and pour over the syrup. Bake for half an hour at 200°C.

Low-calorie foods and meals are essential for weight loss. But everything must be approached competently and without fanaticism. Weight loss should be safe for health, and without a balanced diet this is impossible (you can read about the basic principles of such a diet).

Low-calorie does not mean "tasteless" or "unnutritious". Fill your fridge with these fat-burning foods and they'll help you reach your dream weight!

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

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

In addition, when you lose weight, you think about the fact that the product is not only dietary, but also satisfying. No one wants to starve all day long.

There's more good news: not all of the foods on the list are "rabbit." In fact, the meat section, the dairy section, and other sections can be full of delicious, low-calorie foods that are also high in protein.

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

Vegetables

Watercress. 4 kcal per 1 cup

You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorder Control has shown that watercress is the most nutritious, as these green leaves contain so many nutrients. Like other cruciferous plants, watercress is full of antioxidants.

Like other cruciferous plants, watercress contains many antioxidants.

As it is:

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

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

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. It's also high in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with baby spinach.

As it is:

To make a quick sandwich for lunch, toast a few slices of bread. Spread Dijon mustard on one slice and top with a slice of prosciutto, an apple slice, a handful of arugula and top with a second slice of bread.

Celery. 6 kcal per stalk

Celery has not earned superfood status, unlike, for example, kale, which has become an icon for hipsters. But celery adds crunch to a low-calorie salad, which is great! It's also a bulky food, in the sense that you can easily eat a few bags of celery without overeating.

Celery has not earned superfood status, unlike, for example, kale, which has become an icon for hipsters. But celery adds crunch to a low-calorie salad, which is great!

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

As it is:

Make a hearty chicken noodle soup. Heat oil in a large skillet over medium heat. Throw chopped onions, chopped carrots and chopped celery into it and heat until the onions soften.

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

Chinese cabbage, 9 kcal per 5 leaves

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

As it is:

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

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

Radishes, 17 calories per cup

Radishes add a little peppery flavor to dishes, are very low in calories and contain ample vitamin C. And our bodies require very high amounts of vitamin C to support the growth and repair of body tissues, including growing muscle mass. And do not forget the tops of the leaves, which are quite edible, also low in calories and nutritious.

Radishes add a little peppery flavor to the dish, are very low in calories, and are high in vitamin C.

As it is:

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

Zucchini. 31 kcal per medium vegetable

As you begin to shed excess calories from your diet, be sure to add this vegetable to your shopping cart while on a grocery trip. As you do this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K, and magnesium.

As it is:

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

Cucumber, 22 kcal per half cucumber

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

Cucumbers are about 95% water, which is a very, you know, low-calorie substance. That Plenty of Water Helps You Stay Fit

As it is:

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

Fruits

Plum. 30 kcal per plum

This sweet fruit will easily satisfy the sweet tooth and will not affect the physical form in any way. What more could you want when even supermarket fruits are rich in antioxidants?

As it is:

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

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

Grapefruit. 37 kcal per half grapefruit

Here it is, the lowest calorie fruit. Like other citrus fruits, grapefruit is a vitamin C heavyweight. The University of Arizona at Tucson found that eating grapefruit daily can help you lose weight, improve blood pressure, and lower cholesterol.

As it is:

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

Strawberries, 49 calories per cup

Now strawberries are available in supermarkets all year round. That's good because it's low in calories and high in fiber, which fights fat, as well as vitamin C. Studies have shown that the more vitamin C you take in, the easier it is to breathe during exercise, which is especially true for those with asthma.

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

As it is:

For a variation on the super-nutritious Spanish gazpacho soup, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Refrigerate at least 2 hours before serving.

White nutmeg melon, 61 kcal per cup

The sweet, juicy pulp of white cantaloupe is almost calorie-free, but packed with vitamin C and heart-protecting potassium. Melon slices are good on their own as a snack, but you can also add melon to smoothies, yogurts, salads, and salsa. If you've never bought this melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy pulp of white cantaloupe is almost calorie-free, but packed with vitamin C and heart-protecting potassium.

As it is:

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

Blackberries, 62 calories per cup

Blackberries are not only low in calories, they are also full of fiber - they have 8 grams per cup, which helps you feel full.

By slowing down digestion, a high-fiber diet helps curb appetite.

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

As it is:

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

Dissolve 2 teaspoons of corn starch in 1 tablespoon of water, pour into the blackberry mixture, cook for 1 minute on fire. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.

cereals

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

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

As it is:

To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon, and 1/4 teaspoon of salt. Boil, stirring all the time, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.

Soba noodles, 113 calories per cup (cooked)

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

As it is:

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

Wheat bran, 31 calories per 1/4 cup

Adding wheat flakes to your diet makes it more nutritious. Wheat bran is top of the list for magnesium and B vitamins. 6 grams of fiber in a quarter cup will help you stay full and lean.

As it is:

To make delicious wheat bran pancakes, combine 1/2 cup wheat flour, 1/2 cup oatmeal, 1 tsp. cinnamon, 1 tsp baking powder and 1/4 tsp. soda. Mix 1 beaten egg with 1 cup low fat milk. Add all liquid ingredients to dry. Pour the dough into the hot pan: a quarter cup of dough per pancake.

Popcorn (31 calories per cup)

Sure, multiplex popcorn is a sweet calorie bomb, but when you think of an easy snack, your waist won't mind popcorn. Since it is very bulky, it will fill you up with fewer calories than other snacks.

As it is:

For an Asian-style snack, mix 1 tsp. curry, 1 tsp dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and the grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.

Rice cakes without additives, 35 kcal per 1 pc.

When you want to crunch something, rice cakes will satisfy you without causing irreparable damage to the body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads so you don't end up with an unnecessary dose of sugar.

As it is:

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

Shirataki noodles, 0 kcal in 85 g

These translucent, gelatinous noodles are made from the powdered root of the Asian konjac plant. It consists for the most part of an easily soluble, but difficult to digest fiber called glucomannan. Shirataki contains virtually no calories.

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

It consists for the most part of an easily soluble, but difficult to digest fiber called glucomannan. Shirataki contains virtually no calories.

As it is:

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

Meat and fish

Turkey breast ham, 72 kcal per 80 g

When you think about what to put on a sandwich, stop at this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.

As it is:

To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and string them on a toothpick. Squeeze some mustard onto turkey pieces and add to impromptu skewers.

Cod, 70 kcal per 80 g

Cod does not contain many calories, but its tender white flesh is full of impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in the waters of Alaska.

As it is:

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

Mussels, 73 kcal per 80 g

Here is proof that more mussels should definitely be introduced into the diet! They provide 10g of high quality protein per serving and they have the best ratio of protein per calorie. In addition, it is the least expensive of all seafood, and they are also high in omega-3 fats.

The European Journal of Sports Science conducted a study that showed that a diet high in omega-3 fats helps to perform better in sports, as it improves blood pressure, as a result of which the muscles receive more oxygen during movement.

They provide 10g of high quality protein per serving and they have the best ratio of protein per calorie.

As it is:

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

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

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

Turkey legs, 91 kcal per 80 g

Time to satisfy your inner Flintstone. This tasty and low-calorie meat contains an impressive 16g of protein per 80g serving, giving you muscle growth. Just don't eat the skin so you don't add extra calories.

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

As it is:

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

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

Chicken breast, 92 kcal per 80 g

A high-protein meal helps in your battle in two ways: you stay full for longer, and you burn a lot of calories just digesting your food.

It's not the most interesting meat in your basket, but it's low-calorie, full of muscle-building protein - few things compare to chicken breast for these properties.

As it is:

So that the chicken breast is not dry, boil it in boiling water. Place the breasts in a large saucepan and add enough water to cover the meat. Bring the water to a light boil.

No need for steep boiling water! Reduce the heat to medium again, cover partially with a lid and cook for 15 minutes or until the meat is cooked through. Set the fire to a low boil and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, fit meat that will fit perfectly into your diet in terms of calories. It also contains significant amounts of thiamine, a B-complex vitamin that your body uses to turn food into fuel for your workouts. And don't forget about protein: here it is 18 g per serving.

As it is:

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

Beef steak, 100 kcal per 80 g

If you're looking for a meat that has provided you with protein and hasn't ruined your meal plans, you've found it - beef. The fantastic ratio of proteins to fats, 6 to 1, makes it the best choice. Before cooking, marinate the meat - so it will be juicier and will not dry out during frying.

As it is:

In a deep baking dish or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin. Add 600-700g of beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat up 1 tbsp. l. 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, turning once, for 8-10 minutes over medium heat. Then let the steak cool down (10 minutes). Can be served in tacos.

Legumes

Delicate tofu, 31 kcal per 80 g

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

As it is:

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

Beans in a jar, 108 kcal per half cup

Beans are a quick way to pack on low-calorie plant-based protein and fiber. The protein and fiber in inexpensive kidney beans promotes slow-burning complex carbohydrates that provide energy and satiety. And, if you search, you can find beans without salty liquid in a jar.

As it is:

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

Lentils, 115 calories per half cup

Few foods are as rich in nutrients as lentils. It's low in calories, yet packed with muscle-building protein, fiber, vitamins, minerals... and budget-friendly!

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

As it is:

To make a non-sloppy veggie burger, place 1-1/4 cups of dried green lentils in a medium sized saucepan along with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Dry the lentils and set aside to cool. Then put it in a blender and beat until it is ground - but not to the state of powder.

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

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

Dairy

Liquid egg whites, 25 kcal per 3 tablespoons

If you're looking for the purest, low-calorie protein, liquid egg whites are the way to go. In recipes, you can use them instead of whole eggs (3 tbsp equals 1 whole egg), and there is no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.

Egg whites are pasteurized so you can eat them straight out of the package so you can use them as an extra protein source in your smoothies.

As it is:

In a skillet, fry 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until the egg whites are set. Stir often. Season the resulting low-calorie scrambled eggs with hot sauce.

Mozzarella, 71 kcal per 30 g

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

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

As it is:

Make Caprese Pasta Salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes, and fresh basil. Separately, mix olive oil, balsamic vinegar, salt and black pepper. Dress this salad.

Skimmed milk, 83 calories per cup

This cow juice helps you get protein and not get extra calories. Each glass also contains the bone-building trio of calcium, vitamin D, and phosphorus. If you don't mind spending a little, opt for organic skimmed milk, which comes from cattle not on antibiotics.

As it is:

Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup skimmed milk while stirring and top with a few chopped strawberries and nuts. Cover and let stand overnight in the refrigerator.

Low fat yogurt, 137 kcal per pack

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) and not gobble up the extra calories from fatty or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it doubly better!

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) and not gobble up the extra calories from fatty or sweetened yogurts.

As it is:

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

Nuts/seeds

Almond milk without sugar, 30 kcal per cup

This nutty, dairy-free alternative to milk (made from ground almonds mixed with water, then strained) contains much less fat than the nuts themselves, so it's a good, low-calorie option to add to oatmeal, post-workout shakes, or Sunday mornings. pancakes. Be sure to look for the words "no sugar" on the packaging.

As it is:

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

Sauces

Red wine vinegar, 3 calories per tablespoon

If you want to enhance the flavor of dressings and sauces without adding calories, make sure you have a variety of vinegars in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain satiety.

As it is:

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

Thyme, 3 kcal per tablespoon

Fresh herbs like thyme, basil, and dill are a great way to spice up your meals, adding flavor without adding extra calories. These flavor bombs also contain a whole arsenal of antioxidants, so with them your meal plan will be not only dietary, but also healthy.

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

As it is:

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

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies, and pancakes, cinnamon makes them taste great without sacrificing calories. Numerous studies, including a recent report from the Nutrition Institute, link cinnamon to improved blood sugar absorption, which reduces the risk of diabetes and ensures a longer feeling of satiety, increases energy, and reduces the risk of waist fat.

As it is:

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

Stir until chocolate melts. Pour 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. In a blender bowl, pour the chocolate mixture, 1 packet of tender tofu, and 2 tbsp. l. maple syrup and beat until smooth.

Refrigerate the pudding for at least 2 hours before serving.

It's easy to lose weight. This truth is not tired of repeating our experts. It is not necessary to invent “effective” ways to mock your own body, and then experience the pangs of hunger.

We have compiled a list of delicious and healthy foods, 100 grams of which contain only from zero to 70 kcal. The top lines are occupied by salad vegetables rich in vitamins and antioxidants.

How to use the list

This list has been compiled specifically for those who are looking for an alternative to salads with mayonnaise and french fries for a side dish. Add low-calorie foods to your diet to make it tastier and healthier:

- use "light" ingredients in your favorite dishes,
- take fruits and vegetables with you as a snack,
- replace meat dishes with vegetables,
- experiment, come up with new original combinations and tastes,
- do not forget that the added fat makes even those dishes made from low-calorie ingredients more caloric.

0-20 kcal

Water, watercress, lettuce, cucumbers, white radishes and tomatoes.

20-30 kcal

Lemon, green and red bell peppers, celery, corn lettuce, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, mushrooms, cranberries.

Eggplants are not as popular in our cuisine as the same cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and saturates well. In some eggplant recipes you can even replace the meat.

30-40 kcal

Grapefruits, limes, watermelon, green beans, onions, green onions, strawberries, pomelo, peaches, melon, zucchini, radish, radish, low-fat yogurt.

Grapefruit is one of the best low calorie snacks. Half of this citrus contains no more than 40 kcal and is rich in vitamin C.

Try adding grapefruit to a leafy vegetable salad can replace salt.

40-50 kcal

Carrots, root celery, stem celery, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, fat-free kefir, skim milk.

What to eat to lose weight

To lose weight, you need to eat. But not everything, but products that will help get rid of excess water and fat, build a new beautiful body, not be sad and look fresh. Check out the list of 50 Super Foods for Weight Loss.

Carrot sticks and stalk celery are not only a delicious snack, replacing chips, but also a real lifesaver for those who have stopped smoking. In one large stalk of celery - only ten kcal.

50-60

Cherries, raspberries, red currants, blueberries, pears, potatoes in their skins.

Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and added to salads, dairy products or cereals.

60-70 kcal

Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango.

Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, in a serving of minestrone, beloved by Italians - only 14 kcal. Of course, before the cheese or croutons are on the plate.

The most important

Healthy food with calories from zero to 70 kcal is a huge amount.

Most of the foods listed here are available all year round, pair well with each other, and require little effort to prepare.

Such a concept as satiety of food is individual. Much influences here - portion size, fiber content, amount of protein, digestion rate, and, finally, associations. Some sources praise apples as a real storehouse of satiety, and bless cabbage as the main fighter with kg. Others - curse the first as a source of increased appetite, and the second - also as the best way to "stretch the stomach." Everyone is right, in fact, everyone should choose a list of satisfying foods for themselves individually.

What foods are satisfying and low-calorie at the same time

Technically, there are very few of them. According to the ADA classification, we can classify as low-calorie foods only food, the energy value of which does not exceed 90-100 kcal per serving (120 g according to the same classification). How many of these foods do you know? Among vegetables and fruits - almost all representatives of the kingdom. What about meat and fish?

In general, in the strictest sense, these are:

• - cod, haddock, pollock, hake, lemon. The meat of this fish gives us a little more than 73 kcal per 100 g, mainly from protein. Contains all essential amino acids. Helps to prepare dinner even when there are few calories left and time is short. Cooks in seconds. Don't like boiled fish? Steam or bake in foil. But roasting increases the calorie content of a serving by 200 kcal at once. And the fish is no longer useful. Many people, however, will not agree that white fish is satisfying. It is digested quite quickly, leaving the stomach in just a couple of hours. How to "slow it down"? Serve on a bed of fibrous vegetables such as broccoli, kohlrabi and cauliflower. You can also rub the carrot, it only improves the taste of fish dishes;
• - shrimp, crabs, mussels. Sounds more interesting, right? However, supporters of strict low-carbohydrate diets shy away from the meat of these marine inhabitants. The reason is as much as one gram of glycogen per 100 g of product. Seafood rarely “pulls out” more than 83 kcal per 100 g, lobsters and trepangs, which are rare in our country, are slightly more caloric. This product category has a lot in common. All are a complete source of protein, all contain omega-3s and help fight hunger. They are also digested quickly, therefore, for the needs of satiety - with vegetables;
• - extra-fat beef. Or very dry veal, as we call it. In general, this is calf meat, completely devoid of fat. It will need to be steamed, and this is the only type of meat that is “low-calorie” in principle. Even chicken breast meat contains about 120 kcal versus 101 kcal of that. In addition, calf meat contains high-grade triheme iron, therefore it should be included in the diet of absolutely all women of childbearing age;
• - all types of vegetables without starch. Cabbage and zucchini, cucumbers and tomatoes, green leafy greens and celery. All of them contain a lot of fiber and water, and little, literally from 18 to 35 kcal per 100 g. Do you want something sweet? Eat pumpkin. Salty? Sprinkle the cucumber salad with finely ground seaweed. Mashed potatoes? Grind the cauliflower with a blender. Chips? Dry the kale in the oven and sprinkle with spices. Vegetables will have to fall in love with everyone who is looking for a satisfying weight loss;
• - all mushrooms. Here the opinions of nutritionists of different schools diverged. In the USA, the "common place of the theory" is the benefits of mushrooms for a healthy person, non-allergic. It is believed that their fiber-rich protein bodies saturate for a long time, and "protect" us from ingesting junk food. For example, fried fatty meat. But in Russian textbooks on dietology, mushrooms are considered a controversial product. Many people are not able to assimilate and digest them at all, as they are very "demanding" to the enzymatic activity of the gastrointestinal tract. One way or another, no more than 20 kcal per 100 g;
• - seaweed. We eat little of them, but the Japanese eat a lot. Guess who's skinnier? This is, of course, an unscientific approach, but algae saturates due to its “gel-like” consistency. They fill the stomach, envelop ... And they are also tasty and healthy, as they contain a lot of iodine, which we also need for weight loss;
• - unsweetened and watery fruits. We have grapefruits and some varieties of pomelo, as well as green apples. Most doctors will list all berries except watermelon and most sweet fruits. But with these gifts of nature, an individual approach is required. Many people experience hunger pangs for one fruit and are "tolerant" of others;
• - konjac fiber pasta. They contain about 12 kcal per 100 g and are almost not absorbed by our bodies. Konnyaku is a tough insoluble fiber that cleanses the intestines and helps reduce the glycemic load of food. Food with cognac is recommended for diabetics and losing weight. The only negative is that when overeating, it can cause bloating.

Slightly behind the low-calorie list are foods such as chicken breasts, coarse porridge made from buckwheat, barley and brown rice. More high-calorie, but certainly very satisfying - legumes, including soy. And in the matter of reducing calories and increasing satiety, food combinations are important.

Win-win couples to satisfy hunger

Adding vegetables to it will help to reduce the calorie content of food. Vegetables with porridge are more satisfying than just porridge. Vegetables with meat - than just meat.

And there are also pairs of products, one of which is satisfying, the other contains few calories:

• - coarse oatmeal and yogurt or cottage cheese;
• - chicken eggs and spinach or broccoli;
• - any meat and green vegetables;
• - low-calorie cottage cheese with bran and honey;
• - strawberries or raspberries and cottage cheese 0% /

Of course, there are some low-calorie foods - not an option. We still need fats and complex carbohydrates, not just “dry” proteins and fiber. But from time to time, when you want to eat a lot, and the calorie content corridor is modest, you should not give them up. After all, they make our lives easier.