List of low-calorie foods and recipes from them. Foods that promote weight gain

The first thing people who want to lose weight come to is the need to keep a strict calorie count. It is the deficiency of fats and the increase in physical activity that are considered the sculptors of the ideal body. Following this formula, losing weight begin to build their diet on the lowest calorie foods. But how to make the right choice among all the variety of edibles? Special tables come to the rescue, which indicate the calorie content of products.

Vegetables and fruits

The first place among the lowest-calorie foods is occupied by vegetables and fruits. They contain a large amount of vitamins, minerals and fiber necessary for the normalization of digestion, rapid saturation and removal of toxins from the body. That is why medical and fitness experts recommend including as many plant-based foods as possible in your daily diet.

However, this group also has its leaders. If you want to get in shape, you should eat greens and vegetables such as zucchini, cucumbers, sorrel, broccoli, cauliflower and celery. The body spends much more energy on their digestion than it receives.

The next group also has a low energy value. These are carrots, beets, eggplants, peppers, tomatoes and turnips. It also includes young potatoes. There is a constant debate around this vegetable: whether or not it can be consumed during a diet. It all depends on the method of preparation. A little boiled potato will not do much harm to your figure. But here's a solid portion of fried potatoes can easily cause excess weight.

It is better to use the gifts of nature fresh, because after heat treatment they lose many useful properties.

Fruits continue the list of products for weight loss. Compared to vegetables, they contain slightly more carbohydrates, but this is due to the fructose in their composition, which is absorbed by the body much easier and faster than refined sugar.

It should be noted that it is better to use the gifts of nature fresh, since after heat treatment they lose many useful properties. However, this does not apply to all herbal products. For example, boiled carrots contain much more beta-carotene than fresh ones. And in baked eggplants, the amount of useful antioxidants and biologically active substances increases.

Below is a table of vegetables and fruits for compiling a low-calorie menu.

			Calorie content (kcal per 100 g of product)
Parsley		Sweet bell pepper
		Chilli
Green onion		string beans
Bulb onions
White cabbage
Cabbage
Cauliflower
Broccoli
		Strawberry
Celery
		Orange
		Grapefruit
Potato
		Gooseberry

Table of animal products

Products for weight loss of animal origin - an indispensable source of protein. Compared to vegetables and fruits, this group contains much more calories, but you should never exclude it from your diet. After all, proteins are vital tools for building cells, muscles and bones.

It should be noted that the list of the lowest-calorie foods does not include ready-made meat products: sausages, semi-finished products or pates. They are full of hidden fats and are more suitable for weight gain than weight loss. The dietary group should include lean meats: veal, beef, chicken, rabbit and horse meat. However, for this category it is necessary to use the correct cooking methods. Fried or richly flavored with mayonnaise meat is no longer low-calorie. Therefore, for weight loss, it is recommended to cook, stew or bake it in the oven.

Eggs deserve special attention. They also belong to the category of low-calorie products and are not only suppliers of protein, but also contain more than 90 minerals, vitamins of groups E, A, D and B. Sea and river fish are no less useful for weight loss. In addition to protein, it contains iodine, calcium, phosphorus and omega acids necessary for proper weight loss. To bring the figure in order, nutritionists recommend eating only low-fat varieties of fish. For example, cod, pike, pollock, hake, trout or flounder. They can compete with seafood such as squid, shrimp and mussels.

Below is a list of low-calorie, high-protein meat products.

		Calorie content (kcal per 100 g of product)
Veal
Beef
Chicken fillet
Turkey meat
rabbit meat
Egg
Quail egg

Dairy products

No less useful products for weight loss are milk and sour milk. They are saturated with calcium and fluorine, contain protein, enhance immunity and normalize intestinal microflora. When choosing ingredients for a full menu, pay attention to the fat content. There is a misconception that the lower it is, the better. However, this is not quite true. You should not completely deprive the body of animal fats. Their deficiency, on the contrary, can provoke weight gain. But do not rush to extremes: you do not need to buy the fattest cottage cheese and pour it with thick sour cream. Follow the measure, and then a slender figure is guaranteed to you.

Below is a table of low-calorie dairy products.

	Calorie content (kcal per 100 g of product)
Fat-free cottage cheese
Curd 1%
Cottage cheese granular 9%
Serum
Kefir 2.5%
Milk 1.5%
Milk 2.5%
Ryazhenka 2.5%
curdled milk

Mushrooms

Representatives of the kingdom of fungi occupy a special place both in nature and among dietary products. Their uniqueness lies in their high nutritional value and low calorie content. Numerous studies have shown that mushrooms can actively influence weight loss. The most effective are champignons and oyster mushrooms. They perfectly remove cholesterol from the body and normalize metabolism. Mushrooms are a great substitute for meat and reduce cravings for sweets.

We offer you a list of the calorie content of mushrooms.

	Calorie content (kcal per 100 g of product )
White fresh
White dried
boletus
Aspen mushrooms
Champignon

Beverages

Experienced doctors and nutritionists advise careful attention to fluid intake. The undisputed leader among the recommended drinks is pure water. Experts advise to consume at least 1.5-2 liters per day. Depending on the season, age and region of residence, this figure may fluctuate.

Another favorite drink of weight-conscious people is green tea. It is completely calorie-free, has a pleasant taste and many useful properties. Green tea stimulates the nervous system, allows you to work quickly and efficiently and maintain excellent health even with a calorie deficit.

Some supporters of fast weight loss use herbal preparations, which include senna. Be careful: it is better to take them after consulting a doctor. After all, in addition to cleansing the intestines, they can cause severe diarrhea, cause dehydration and disrupt metabolism.

To properly build a diet based on the lowest calorie foods, take into account the recommendations below.

• Give up mono-diets, such as buckwheat or kefir. Your menu should be varied and include all the products necessary for the normal functioning of the body.
• Try to keep the daily calorie content of the diet at least 1200 kcal, and if included in the regime of sports exercises - about 1400 kcal. Do not consider diets that offer a daily calorie intake below this threshold.
• Do not make protein foods the mainstay of your menu at the expense of other foods. Excess protein additionally burdens the kidneys and has a bad effect on overall well-being.
• Strictly control your carbohydrate intake. Eat vegetables, fruits and whole grains. Avoid foods containing sugar. Remember: high carbohydrate content provokes a sharp fluctuation in blood sugar levels and increases the layer of subcutaneous fat.
• Don't skimp on essential omega acids. Make up for their lack by eating nuts, vegetable oils and oily fish.

4.50 out of 5 (6 Votes)

The process of losing weight includes a whole complex - a balanced diet, an active lifestyle. In order to prepare low-calorie dishes for weight loss from simple products, you need to consider their ingredients. To do this, you need to know that one gram of fat is 9 kcal, and a gram of carbohydrates is 4 kcal.

You can replace high-calorie foods with low-calorie ones and enjoy it

Guided by this, when cooking, you can use those products that contain a low percentage of fats and carbohydrates. Butter, fatty meats, sausages, sausages, chocolate, confectionery are excluded from the menu. This list goes on. How much fat the product contains, you can find out from the reference books.

Features of cooking to reduce calories

By following some tips from nutritionists while preparing a dish, you can reduce its calorie content.

Vegetables, fruits contain a lot of liquid and they are low in calories. The presence of fiber helps to reduce calories, because, getting into the stomach, they slow down the absorption of fats and carbohydrates by the body. Keep in mind that cooked vegetables contain more calories than raw vegetables.

Hidden fats have a particularly negative effect. For example, in boiled sausages, in confectionery they sometimes make up to 50% of the weight of the product. Before processing, be sure to remove fat from any meat. It is believed that if you eat foods with a low fat content, this will lead to weight loss, and the total number of calories does not decrease. Fans of extreme weight loss, seeking to find the desired body in 2 weeks, can find out about the diet, reviews by clicking on the link.

Many people think that potatoes, cereals and pasta contribute to the accumulation of fat. This is wrong. If they are cooked correctly, this will not affect the increase in body fat. Here are some helpful tips:

• Minimize the use of any oil;

• Do not boil pasta and cereals, then carbohydrates will be less absorbed;

• Rice is recommended to use brown and cook for 15 minutes, then it will remain a little hard;

• Fry potatoes without oil in a Teflon pan; mashed potatoes and boiled potatoes should not be on the menu.

When choosing low-calorie dishes for weight loss from simple products, the content of all constituent components should be taken into account. For example, peppers and cauliflower have the same water content, but peppers have more fiber and fat, so peppers have fewer calories than cabbages.

The same relationship can be traced when comparing products with the same amount of fat, but with a different proportion of fiber. For example, champignons and boletus mushrooms have almost the same amount of fat, but champignons have half as much dietary fiber, as a result, the calorie content of the latter is higher.

Find out how easy lose 10 kg in a week on a watermelon diet!

Which foods have the least calories?

Low-calorie vegetables are those that have only 30 kcal per 100 g. Potatoes, carrots, beans, beets, green peas, as well as cauliflower, Brussels sprouts and kohlrabi have a higher calorie content - up to 99 kcal per 100 g of product.

Low-calorie foods include:

• Milk, kefir, low-fat cottage cheese, koumiss, yogurts with a fat content of one and a half percent or 3.2%;

• Fruits, fish - hake, cod, flounder, pike perch.

Some nuances that change the taste of coffee and tea

Tea without sugar is a low-calorie drink

Eating low-calorie slimming meals from simple foods, what should you drink so as not to gain weight? In addition to the need to drink up to 2 liters of fluid per day, you can drink drinks that have a small amount of calories. Drink tea or coffee without sugar. One teaspoon of coffee contains 2 kcal, tea - 1 kcal. And sugar in a spoon contains from 16 to 40 (!) kcal. The quantity is different, because depends on the fullness of the spoon and sources: on Wikipedia - 4 g in a teaspoon, and according to GOST - 10 g. Therefore, for the purity of the experiment, you can independently determine the number of grams in one spoon.

If you drink tea and coffee without sugar, then you can immediately reduce the number of calories consumed per day. Milk added to coffee or tea also adds calories to the drink. One teaspoon of medium-fat milk contains 11 kcal, condensed milk - 40 kcal. One spoonful of cocoa contains 33 kcal, if you add sugar, you get a lot. Drinking sweet tea, coffee or cocoa is only a habit, so it is difficult to give it up for the first few days. When you get used to drinking these drinks without additives, you will feel the real taste and aroma.

Low calorie diet menu for the day

Juices are high in calories, especially grape juices. 100 g of compote made from dried fruits contains 170 kcal. Mineral water has zero kcal. From alcoholic drinks:

• the most high-calorie ones are liqueurs (300-350 kcal per 100g);

• a bottle of beer contains 250 kcal;

• the least calories in 100 g of dry wine - 65 - 86 kcal.

Therefore, to obtain effective results, you need to not only eat low-calorie slimming dishes from simple foods, but also drink appropriate drinks.

How to determine the number of calories

To calculate the number of calories needed for weight loss, the following factors are taken into account:

1. Age, gender;
2. Height Weight;
3. lifestyle or activity level;
4. Availability of training
5. What is the current diet.

There are several ways to calculate the calories needed to reduce body weight. The simplest one is as follows:

• 26-30 kcal per 1 kg for those who lead a sedentary lifestyle, with little physical activity;

• 31-37 kcal for people with average physical activity;

• up to 40 kcal for those who combine an active lifestyle with high physical activity.

For those who want to lose weight, you can make a 10-15% downward adjustment.

There are other more complex calculation systems. You can not fall below 1200 kcal per day, as this will negatively affect the metabolism. No need to get hung up on counting the number of kilocalories. Each organism is individual, it is necessary to determine the types of products and the amount to adjust the weight, taking into account all the features and preferences.

If you are preparing low-calorie meals for weight loss from simple products, then you need to consider the effect of heat treatment. For example, when vegetables are cooked, fiber is destroyed and, consequently, the calorie content of this product increases.

Delicious breakfasts to lift your spirits and help you lose weight

Baked oatmeal with fruit is an excellent low-calorie dish

When following a diet or if you just need to lose weight, then it is not necessary to eat tasteless food. Experts recommend diversifying the menu and developing several types of dishes.

Breakfast is a must. A wholesome meal in the morning fills the whole body with energy for the whole day. It is better to skip dinner than skip breakfast. Of course, sandwiches with any sausage, butter and pies should be excluded from the menu. You can eat a whole grain bread sandwich with fish.

For a quick and low-calorie breakfast, muesli seasoned with kefir or low-fat milk is suitable. Low-calorie breakfast dishes for weight loss can be prepared from simple products. Boil porridge in water, without oil. To do this, you can use buckwheat and hercules, millet, barley. They help to restore digestion and cleanse the stomach.

The porridge needs to be cooked properly. How to do it:

• Cook with water or milk with 2.5% fat;

• After boiling, sweat for 10-15 minutes;

• You can add fruits, berries or honey.

Cottage cheese pancakes are suitable for breakfast, but they must be baked in the oven.

An egg omelet with vegetables and a slice of whole grain bread is a great breakfast!

Low calorie lunch recipes for weight loss

Even if you decide to lose weight, you need to have lunch. At lunch, with a meal, the body receives 40% of the required calories. Lunch should start with a salad. It can be made from vegetables rich in dietary fiber. This will create a feeling of satiety and the amount of other food can be reduced. Water and fiber vegetable salad help reduce the absorption of other dishes.

It is better to season the salad with soy sauce or vinegar. Here is one such salad recipe:

• White cabbage cut into strips.

• Carrots, apples and beets are rubbed on a coarse grater.

• Mix vegetables, add greens and season with low-fat kefir.

Recipe for a low-calorie hearty salad:

1. Boil the cauliflower in salted water, then separate it into florets.
2. Sprinkle with lemon juice.
3. Add chopped boiled eggs, green onions and add a small amount of low-fat sour cream.

Such a low-calorie salad will be satisfying.

For lunch, low-calorie first courses for weight loss can be prepared from simple products. Properly cooked soup loses up to 4% of calories. Hot soup or broth improves digestion. Don't skip soups.

Here is the turkey soup recipe:

• Half a kilo of turkey;

• Three potatoes;

• One bulb;

• One carrot;

• A glass of rice;

• One tomato.

Pour three liters of water into a saucepan and put the turkey in it. Boil the broth for 45 minutes, add carrots and onions. Rinse the rice and put into the broth. After 20 minutes, add chopped tomato to the soup. Cook for another 10 minutes and the soup is ready.

The second dish can be prepared from dietary meat with a vegetable side dish, a cottage cheese casserole cooked in the oven is suitable. You can add apple slices and cinnamon to cottage cheese, this will diversify the second dish.

Here is another recipe for an interesting low-calorie second course - potatoes stuffed with vegetables:

• Potatoes - 4 pieces;
• Carrots - 2 pieces;
• Celery - a bunch;
• Tomato - 1 piece.

Peel the potatoes, cut lengthwise, scrape out the middle. Boil the rest of the vegetables and fill them with potato halves. Cook in vegetable broth until tender. Add squeezed tomato juice. Sprinkle chopped greens on the finished dish.

To remove extra centimeters from the waist, it is not necessary to exhaust yourself with diets. With the help of low-calorie foods, you can eat normally.

To lose weight, you need to properly prepare a full meal from simple, low-calorie foods.

Do you want to lose weight quickly? Read the entry:

Low-calorie, simple meals for dinner

Fish stewed with vegetables is good both as a low-calorie lunch and as a dinner.

Many people think that dinner is not necessary if you want to lose weight. You can dine, observing a number of conditions:

• Eat dinner three hours before bedtime;

• Refuse fatty meat, flour and confectionery;

• Portions should be small: meat and fish - up to 150 g, carbohydrate foods - up to 40 g, vegetables - up to 250 g.

Delicious fish stew with vegetables is an example of a low-calorie dinner:

• 500 g fish fillet;
• 200 g of onion;
• 300 g carrots;
• 4 bay leaves;
• a little tomato paste;
• 2 tablespoons of vegetable oil.

Cut carrots, onions into rings and sauté in oil, with the addition of tomato paste. Then put the fish on top, pour in half a liter of water, add spices and simmer for 40 minutes.

You can cook boiled chicken for dinner. It will take about 20 minutes. You can add vegetables or some green peas as a side dish to the chicken.

Treat yourself to a delicious baked apple in the evening. Recipe: wash apples, cut out the core, you can add sugar, honey, cinnamon. We spread it in a container and bake at a temperature of 180 degrees until the juice comes out. Such an apple can be a full dinner.

You can cook very tasty low-calorie dishes for weight loss. Even from simple products, culinary masterpieces are obtained. For example, baked eggplant:

• cut eggplant into circles of one centimeter and place in a form greased with vegetable oil;

• put chopped tomatoes on the eggplants, drizzle with oil, sprinkle with chopped herbs and spices, squeeze out two cloves of garlic;

• put the form in the oven for 50 minutes;

• before you get the finished dish, you can sprinkle with grated cheese and hold for another two minutes in the oven.

Another recipe for a healthy dinner is chicken cutlets:

1. Make minced chicken breast, fat-free cottage cheese and onion.
2. Break in one egg, salt and pepper.
3. Formed cutlets bake in the oven. Very tasty and low calorie.

You can lose weight without dieting, just use low-calorie foods for food, be sure to have breakfast, drink liquids about 2 liters per day and have dinner no later than 3 hours before bedtime. By following all these recommendations, it will be easy to achieve the desired result.

Meat lovers can treat themselves to dinner with chicken cutlets with vegetables (low-calorie option)

Probably, everyone who has problems with being overweight has thought more than once about how to lose weight, but at the same time not exhaust his body with constant hunger strikes. The answer is simple, you just need to replace the high-calorie food with the one that contains the least amount of calories. Low-calorie foods are considered to be those that have no more than 100 calories per 100 grams.

In everyday life, I consider celery as low-calorie, in which there are 12 kilocalories, as well as marshmallows with marshmallow in which the calorie content is 303. Although, as you can see, there is simply a huge difference in the number of calories between them.

You need to know that the energy value should be indicated exactly for 100 grams. And manufacturers who indicate the calorie content in portions on the packaging quite often simply deceive buyers. Sometimes it turns out that in a chocolate cake the calorie content is 3 times more than indicated on the package.

Satisfying low-calorie foods

The most satisfying are those that contain a complete pure protein. For meals, you can choose from hearty, but low-calorie foods.

List of products with a calorie content of 60 - 120 per 100 grams:

• Turkey or chicken breast;
• Lean white fish;
• Cottage cheese with a fat content of not more than 2%;
• Seafood;
• Eggs;
• tofu;
• Kefir 1% fat;
• Yogurt without fillers, additives;

They perfectly stabilize the level of sugar in the blood, and also speed up the metabolism. That is why after eating them, you will feel full for quite some time.

The most low-calorie are those in which there are less than 40 kilocalories per 100 grams. This list includes:

• cucumbers;
• Celery;
• Champignon;
• fresh tomatoes;
• Salad leafy greens;
• Radish;
• Cabbage;

Delicious low calorie foods

In addition to simply satisfying our hunger, quite often we just want food to be tasty as well. Delicious low-calorie foods include those in which there are 40-100 kilocalories per 100 grams.

Their list included:

• Pears, apples;
• Mango, bananas, grapes, persimmons;
• Bulgarian pepper;
• Carrot;
• White and red dry wine;
• Melons and watermelons;
• Lingonberries, raspberries, blueberries;
• Papaya, pineapple, guava;

How to beat hunger

To defeat hunger while dieting, low-calorie foods that satisfy hunger can help you. These include:

• Celery. It not only improves metabolism, but also, it is rightfully considered one of the best substitutes for high-calorie foods. It contains a huge amount of fiber, which means that it is able to satisfy hunger without unnecessary problems for the figure.
• Baked zucchini. Low calorie and very tasty. They are very low in calories and high in potassium. For those who have problems with being overweight, they are just a real salvation.
• Cabbage. Stewed or fresh. It improves digestion, helps to cope with excess weight and perfectly satisfies the desire to snack.
• Cheese. But only if it is eaten in small quantities.
• Chicken. Maintains a feeling of satiety for a long time.

Delicious low calorie salad recipes

Low-calorie vegetables can make a variety of delicious salads.

chicken salad

• Boiled chicken meat;
• fresh cabbage;
• Low-fat sour cream;
• boiled carrots;
• Celery root;
• Vegetable oil;
• Grated horseradish;
• dill greens;
• Vinegar;
• Sugar, salt;

Cooking method.
Chop the cabbage, grate the celery root. Cut chicken meat into strips. Mix everything, add vinegar, oil, horseradish, sugar, salt. Add sour cream and garnish with dill and a tasty and healthy meal is ready to eat!

Cucumber and radish salad

To prepare it, you will need the following ingredients:

• Cucumbers 600 grams;
• Radish 200 grams;
• Leaf salad;
• Low-fat sour cream;
• Dill and parsley;
• Lemon juice;
• Salt, sugar;
• Ground black pepper;

Cooking method:
Lay out lettuce leaves. Cut the radishes and cucumbers into slices and put them in a slide. Mix sour cream with sugar, lemon juice, salt and pepper and pour it over your dish.

Salad with broccoli and cheese

To prepare it, you will need the following ingredients:

• Cheese;
• Broccoli;
• Parsley;
• Cream;
• Salt;
• ground pepper;

Cooking method:
Dip the broccoli in boiling water, after 5 minutes remove and cool. Mix mashed cheese with a fork with cream. Pepper, salt. Mix all ingredients and garnish with parsley.

Foods that burn fat

Foods that burn fat also help you lose weight. These include:

• Cinnamon. Improves metabolism, helps to quickly absorb sucrose;
• Green tea. Reduces cholesterol levels, well lowers fat digestibility;
• Grapefruit. Reduces insulin levels, completely destroys the desire to snack;
• Broccoli. Contains vitamins, and also improves digestion;
• A pineapple. Breaks down fats, improves digestion;
• Blueberry. Removes toxins, contains a huge amount of pectins;
• Garlic. Burns excess fat reserves;
• Onion. Rich in vitamins plus burns excess fat reserves;
• Raspberries. Contains fruit enzymes;
• Blackberry. Kills the desire to eat, contains quite a lot of water;
• Soy. Regulates the digestibility of salts, as well as from a large amount of fat.
• Ginger. Well expands blood vessels;
• Pepper. Helps to get rid of excess calories;
• Apple. Removes excess fluid from the body;
• Dairy products. It contains protein that reduces weight;
• Orange. Contains vitamin C;
• Lemon. Quickly burns fat reserves;
• Banana. Accelerates metabolism;
• Tomato. Accelerates metabolism;
• Cabbage. Accelerates metabolism;
• Carrot. Contains a lot of carotene and vitamins, plus eating carrots makes you forget about food for a while;
• Horseradish. Contains enzymes - fat burners;
• Coconut. Helps the digestive system;
• Kiwi. Thanks to the pulp, it burns unnecessary fats;
• Mustard. Stimulates the secretion of gastric juice;
• Almond. After it, you will feel full for a long time;
• Spinach. Regulates metabolism;
• Red wine. Slows down the formation of new fat deposits;
• Shrimps. Burn calories;
• Egg. Maintains a feeling of satiety;
• Tuna. Reduces leptin levels in the blood;
• Rice. Prevents sugar surges.
• Tomato. Regulates pressure.
• Peas. Gives the body satiety;
• The pear binds molecules to cholesterol;
• Chicory. Stimulates the body's digestive processes

The most important thing is to eliminate high-calorie foods from your diet. The most high-calorie foods are those that contain fats. The most high-calorie product is sunflower oil, its calorie content is 900.

Also, the calorie content of the oil depends on whether it is refined or not.

List of high calorie foods

• Butter and margarine;
• Pastries, cakes;
• Cookie;
• Chocolate;
• Nuts;
• Fatty meats and sausages;
• Sausages and canned food;
• Chips, pizza;
• Pork fat;
• Olives, avocado

Food, which contains a large amount of fat, almost always leads to obesity, atherosclerosis. They are the result of strokes, heart attacks, and other complex diseases, which, as a result, are not only difficult to cure, and sometimes it even becomes impossible.

Complex carbohydrates food list

Complex carbohydrates are those that can be consumed quite often.

These include:

• Porridge from any cereal. Only manna is excluded;
• Fruits and vegetables low in sugar;
• Cherry, plum;
• Parsley, spinach;
• Mushrooms;
• Bulgarian pepper;

Products for weight loss must contain carbohydrates, in small quantities.

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 decrease in daily calorie content will contribute to a lack of 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 motor 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 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 of all the extra exercise you 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, blend in a blender 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, 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, 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 ginger powder, ¼ teaspoon chopped cloves or cinnamon, and a pinch some 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 1/2 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 garlic clove, 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.