What food is low in calories. How to lose weight on low-calorie foods

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

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

Negative calorie foods have the ability to give useful vitamins and trace elements to the body, stimulate metabolism and enhance metabolism

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

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

Products with the lowest calorie content: table

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

Product	Number of calories
sea ​​kale	5
cucumbers	12
Celery	13
Cauliflower	14
Leaf salad	15
Tomato	16
Radish	20
Asparagus	20
Spinach	21
Cabbage	21
Pumpkin	22
green onion	22
Turnip	23
eggplant	24
Bell pepper	28
low-fat kefir	30
Carrot	33
Broccoli	34
Citrus	35
Melon	37
Watermelon	40
Strawberry	41
Apple	45
Apricot	47
low fat yogurt	50

Water has the lowest calorie content, as it contains 0 kcal. And although the body does not take much effort to digest it, it is water that can help to effectively satisfy the feeling of hunger and give a feeling of fullness for a while due to the filled volume in the stomach. For more variety, you can include sugar-free green tea in your diet instead of water, which also has a negative calorie content and promotes weight loss.

Problem excess weight- this is often a consequence of a violation of the water-salt balance in the body, which prevents the removal of water from the body

How to use for weight loss

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

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

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

Negative calorie foods make up a variety of diets that promise significant weight loss.

Negative calorie foods are perfect option lunch after a hearty breakfast or a snack before bed, as they will help satisfy hunger and will not harm the body

People seeking to achieve noticeable results in fat burning are advised to familiarize themselves with the rules healthy eating. Be sure to include low-calorie foods in your diet. According to many scientific research, it is proved that relatively few calories are found in vegetables, fruits. If you want to lose weight without unpleasant consequences, eat foods with complex carbohydrates, fiber, the minimum amount fats.

What are low calorie foods

Calorie is energy value food. In other words, this is the amount of energy that the body receives from food. Thanks to this energy, the vital activity of the body is maintained: cells grow, divide and restore, blood circulation occurs, the heart contracts, food is digested, and a constant body temperature is maintained. A person spends energy from food during physical exertion and even during sleep.

The main components of food are proteins, carbohydrates and fats. In addition to these substances, some foods contain carboxylic acids - for example, citric acid, polyhydric alcohols - glycerin, sweeteners, alcohol. Most energy is spent on the assimilation of proteins: mainly cheeses, cottage cheese, poultry meat, animals, fish, peas, beans, nuts. Next in complexity of digestion are fats (butter, margarine, chocolate, etc.) and carbohydrates (cereals, pasta, dates, raisins).

Proteins, fats and carbohydrates can release different amount energy. When summing this energy, the calorie content of products is calculated. To simplify the calculations, averages are taken: fats give 9.3 kcal / g, proteins - 4 kcal / g, carbohydrates - 4 kcal / g. For example, if the body receives 4 kcal when digesting 1 g of protein, then when eating 70 g of protein, a person will receive 280 kcal (70 g x 4 kcal).

Remember that it takes more energy to digest animal proteins than to digest substances. plant origin. When calculating calories and having a desire to lose extra pounds, often people choose a meal with no fat, because they think that this approach will help solve the problem. Fats, like other basic substances, are necessary for our body for full development. Be sure to include vegetable fats in the diet within the established norm, then a set of extra pounds does not threaten you.

When choosing a low-calorie food, keep in mind that it includes foods that, according to the calorie table, contain less than 100 kcal per 100 g of weight. It is worth listing the main types of low-calorie foods:

• veal;
• crucian carp;
• carp;
• flounder;
• smelt;
• natural yogurt;
• radish;
• spinach;
• green beans;
• seaweed;
• tomatoes;
• eggplant;
• zucchini;
• White cabbage;
• bow (feather);
• carrot.

What determines the calorie content

By determining the calorie content, you will be able to understand whether the food is healthy. When calculating, consider the following:

• The more fat a food contains, the more calories it contains. Keep in mind that split fats go into reserve and burn out when the body has nowhere to take energy from. In order to get rid of excess fat, use protein diets: reserve reserves are spent on protein digestion and a person gradually loses weight.
• Low-calorie foods contain a lot of fiber, which takes time and effort for the body to digest.
• When losing weight, it is forbidden to use “fast” carbohydrates, because they are digested almost instantly and contribute to weight gain.
• Vegetables are considered the most low-calorie foods for weight loss. This is followed by fish, fruits, dairy products, poultry.
• In order for the diet to be complete, you should not give up oil and cereals - although they are considered high-calorie, they are necessary for the development of the body.

Table of low-calorie foods

Do not completely give up high-calorie foods: for example, cereals and cereals. Raw, they contain a lot of calories, after cooking, the initial figure is significantly reduced. Doctors recommend the use of legumes - an indispensable source of protein. As a rule, calorie content is indicated per 100 g of the product. Based on this, food is divided into:

1. Very low-calorie - 100 g contains up to 30 kcal: such food includes zucchini, pumpkin, tomatoes, turnips, lettuce, cucumbers, bell peppers, mushrooms.
2. Low-calorie - in 100 g from 30 kcal: cod, pike, pike perch, carp, swede, green pea, carrots, potatoes, kefir, low-fat cottage cheese, yogurt.
3. Medium-calorie - in 100 g 100-200 kcal: include lamb, turkey, rabbit meat, chickens, eggs.
4. High-calorie - in 100 g from 200 to 450 kcal: fatty meat, bakery products, sweets, snacks, chips and more.
5. Very high-calorie - in 100 g from 450 kcal: different butter, bacon, fatty pork, smoked sausage, chocolate, peanut, brazilian, walnut, pine nut.

The number of calories consumed should equal the amount of energy expended. If a large number of calories are ingested, they will be deposited as excess fat. With little energy, exhaustion occurs. If we are talking about losing weight, then a person should receive calories a little less than is spent. The data below will help you choose the right food for compiling a diet menu.

Vegetables and fruits

These foods are included in many diets. Vegetables are recommended to be consumed raw in order to fill the body with useful substances as much as possible. Be sure to include greens with a lower GI in the menu ( glycemic index indicates how quickly insulin rises after use specific food). If you decide to use heat treatment, then choose a short cooking (use a slow cooker) or a baking method using foil.

Baking is better than boiling, because when cooking, the nutrients go into the water. It is not advisable to fry vegetables for a long time, because the used oil will add calories to the dish. Besides, in fried food contains many toxic substances and carcinogens. An excellent alternative is fast frying: in order to preserve the substances necessary for the body, use a VOK type pan, the processing should be multiple with constant stirring (as Asian dishes are cooked).

Use cabbage, carrots, beets, herbs, garlic and onions as often as possible. Below are vegetables with an indication of the composition, number of calories (column 2), GI (glycemic index). Use these data when organizing a healthy diet:

Product name (100 g)				Carbs (g)
Sauerkraut
fresh tomatoes
fresh cabbage
Green pepper
salted mushrooms
Zucchini caviar (data depend on composition)		?

It is recommended to eat fruits raw separately from the main meal: for a variety of menus, do fruit salads. If you have digestive problems, then mix fruits with fermented milk drinks(yogurt or kefir). Try not to drink freshly squeezed juice often, because it greatly increases the GI. Fruits are dangerous because they contain sucrose and fructose, so they are recommended to be eaten in the morning. When choosing them, look at the number of calories, the amount of carbohydrates and the glycemic index:

Product name (100 g)				Carbs (g)
Strawberry
Grapefruit
Red Ribes
Black currant

Avocado is the most high-calorie fruit (100 g 160 kcal), but it is recommended for people who are losing weight (especially in low-carb diets). Avocados are high in useful elements and vitamins. Dried fruits are high in calories, but have a relatively low glycemic index, so eat prunes, dried apricots, figs, and more when you need a snack or want “something sweet.”

cereals

Keep in mind that when following a protein diet, it is often forbidden to eat cereals and legumes. Such food is rich in carbohydrates, vegetable protein. Raw cereals are high in calories. When they are cooked in water or milk (it all depends on your preferences and diet), calories per 100 grams finished product decreases. An excellent option for weight loss is quinoa boiled in water: it contains useful amino acids, few calories. When choosing food, focus on the glycemic index, the energy value of cereals and legumes in boiled form:

Name of dish (100 g)				Carbs (g)
Hercules porridge on the water
Rice porrige on the water
Barley on the water
Barley porridge with milk
Hercules porridge with milk
flour pasta coarse grinding
Quinoa boiled in water
Semolina porridge with milk
Unpolished rice boiled in water
boiled beans
boiled lentils
Millet boiled in water
Buckwheat on the water

Dairy

Yogurt, kefir, cottage cheese are rich in protein, calcium. Buy food without additives: it is desirable that the composition does not contain sugar, fruit pieces, emulsifiers, flavor enhancers. Buy low-fat yogurt and kefir made at home from sourdough with live bacteria. If the drink is fat-free, then this will complicate the absorption of nutrients (for example, calcium, which promotes weight loss): a suitable fat content of the drink is 1-2.5%. The compositions are recommended for protein diet, people with hyperinsulinism.

Product name (100 g)				Carbs (g)
Curd whey
low-fat kefir
Milk (0.5%)
Ryazhenka (1%)
Milk (1%)
Natural yogurt (1.5%)
Low-fat cottage cheese
Curd (2%)
fruit yogurt
Low fat sour cream (10%)

Fish

Before you buy a fish, pay attention to its size: often, the larger it is, the more mercury it contains. Fat varieties fish are useful large quantities ah: red fish, pink salmon, contain omega-3 acids, necessary for beauty. Sometimes doctors advise replacing shrimp with salmon or sterlet. For weight loss, it is best to use steamed fish. Common options for dishes, fish are presented below:

Product name (100 g)				Carbs (g)
sea ​​kale
boiled mussels
boiled cod
boiled pike
Boiled pollock
boiled crabs
boiled hake
boiled trout
boiled oysters
Boiled crayfish
Boiled sea bass
boiled mullet
boiled carp
Boiled salmon

Meat

When organizing proper nutrition, it is important to include meals with a large amount of proteins in the diet, which are a source of amino acids necessary for cell renewal. Keep in mind that the norm for an adult is 3 grams of protein for every kilogram of weight. 100 g of meat can contain different amounts of protein:

Product name (100 g)				Carbs (g)
boiled veal
Boiled chicken breast
Non-greasy boiled beef
boiled turkey
boiled beef tongue

Low calorie foods for weight loss

BMR is the basic metabolism, the amount of energy necessary for the life of the body. Focusing on this value, you can easily create a menu without significant cuts. Remember that cutting off more than 400 kcal from ROB leads to some resistance of the body: it begins to "think" that it's time to starve, so the metabolism slows down. GER is calculated by taking into account the weight, height and age of a person:

• If you are a man, then apply the formula: 66 + (14 x weight) + (5 x height in cm) - (6.8 x age).
• Women do the calculation like this: 655 + (9.56 x weight) + (1.85 x height in cm) - (4.7 x age).

The basal metabolic rate helps to avoid compiling a menu with too low energy value. Initially, the figure can exceed 1200 kcal, in the process of losing weight, the indicator decreases, as a result of which the calorie content of food decreases. For example, if the OOB is 1450 kcal, then you should eat in such a way as not to “depart” from this indicator. Gradually losing kilograms, gradually reduce the ROB by applying the above formula. With weight loss, ROB can be 1380 kcal, then 1300 kcal. The body will not experience stress and will receive a minimum of food for normal operation.

• Fresh cucumbers (13 kcal per 100 g) are rich in potassium, carotene, vitamins C, PP, group B and complex organic substances. Vegetables improve intestinal motility, remove cholesterol from the body.
• Asparagus (21 kcal per 100 g) - source dietary fiber rich in minerals, vitamins A, C, E, K, group B, folic acid, potassium. Regulates blood clotting, prevents the formation of blood clots, the development of cancer, strengthens blood vessels, increases the tone of the body.
• Spinach (22 kcal per 100 g) is rich in vitamins A, PP, B, C, E, D, H, K, magnesium, calcium, phosphorus, sodium, iodine and other trace elements. At regular use immunity is restored, tone increases, blood vessels strengthen, and prevents the development of hypertension. The vegetable is a mild laxative, it is not recommended for pregnant women, people with kidney problems.
• Broccoli (34 kcal per 100 g) is rich in calcium, proteins and other substances. Regular use prevents cancer diseases, it is recommended to eat with problems with the pancreas, increased acidity of the stomach. Broccoli is used raw or boiled. When cooking, remember that cabbage should not be digested, then it will retain a maximum of nutrients.
• Carrots (35 kcal per 100 g) are a source of carotenoids, an excellent antioxidant, have a beneficial effect on vision, increase tone, and restore immune system enhances intestinal peristalsis. The vegetable is recommended to be eaten raw: you can do various salads.
• Chili pepper (20 kcal per 100 g) stimulates the production of a natural analgesic by the body. When eating pepper, mucus is produced in the stomach - a substance that prevents the occurrence of ulcers. The vegetable prevents the occurrence of heart problems, prevents the development of oncology, and protects a person from aging.

Given the above features of "light" vegetables, feel free to use them when compiling the menu. The lowest calorie food will help when creating interesting dishes:

1. Make a salad fresh cucumbers: take 2 cucumbers, 1 bunch of wild garlic, dill, parsley, green onions, fat-free sour cream or light natural yogurt. Cut the vegetables into slices, chop the greens, season everything with sour cream or yogurt, add salt to taste if desired.
2. Boiled asparagus is prepared like this: peel the stems, rinse cold water, dip them in boiling salted water for 3-5 minutes, remove and fold in a colander, dip in a bowl of cold water. For dressing, mix together olive oil, lemon juice and salt. Arrange the asparagus on a plate and pour over the sauce.
3. Spinach salad: take 230 g of spinach, 2 tomatoes, 1 avocado, 200 g of cheese. Cut vegetables, avocados, cheese into slices, add olive oil, a little vinegar, 1 tsp. sugar, a pinch of salt, mix.
4. Prepare broccoli puree: divide vegetables (about 300 g) into inflorescences, steam, lightly fry onion (1 head) in olive oil, mix everything with a blender, pepper, salt to taste.
5. Carrot salad is prepared as follows: 2 carrots are cut into strips, walnuts are chopped, everything is mixed, seasoned with natural yogurt, 1 tsp is added. honey, a pinch of grated fresh ginger.
6. Prepared with chili pepper great soup: 5 tomatoes are taken, boiled water is poured over, the skin is removed. Tomatoes, 2 garlic cloves, 1-2 peppers are mixed in a blender, the mixture is cooked in a saucepan for about 10 minutes. At the end, chopped herbs are added, salt to taste.

Weight will drop rapidly if you consider a few recommendations. Make up your diet, focusing on the following:

• Eat about 1.5 kg of vegetables per day (about 1300 kcal): bake, boil, stew, eat fresh, but do not consume fried zucchini and other vegetables in this form.
• Dress salads with fat-free yogurt.
• Eat strictly according to the schedule: 4-6 times a day, for breakfast, lunch or dinner, the portion should be small.
• Drink water green tea, vegetable juices.
• Include dairy, low-calorie protein foods, fruits, cereals.

Satisfying low calorie foods

It is important not only to effectively lose weight, but also to fill the body with nutrients. Whole foods include:

• lean veal;
• chicken
• a rabbit;
• lean beef;
• turkey;
• kidneys and heart;
• seafood in the form of squid, shrimp, crabs, flounder, carp, tofu, river perch blue whiting, zander, pike;
• low-fat milk, cottage cheese, kefir.

During the diet, it is worth using special recipes. It is worth citing the most popular:

1. Chicken salad is prepared as follows: take a boiled fillet (300 g), chop it, cut 2 fresh cucumbers, 2 tomatoes, 1 bell pepper, 100 g of pitted olives, 100 g of cheese in squares, mix, season with olive oil, add salt, oregano taste.
2. Squid can be mixed with bell pepper, onions, parsley, olive oil - you get an excellent light salad.
3. Spicy salad is prepared with squid, shrimp with sweet peppers, cucumbers, radishes, lettuce, celery, paprika and olive oil.

To avoid gaining extra pounds while dieting, it is important to consider a number of important tips. Know that hearty meals:

• it is better to cook meat and seafood, in extreme cases, an oven is suitable for cooking;
• eat hearty meat dishes for lunch;
• Eat boiled fish for dinner.

Delicious low calorie foods

Among those who are losing weight, there are also lovers of eating something tasty. Such food should include sweets, interesting dishes, low-calorie foods:

• marmalade;
• marshmallow;
• paste;
• popcorn without salt and butter;
• cottage cheese;
• natural yogurt;
• bell pepper;
• melon watermelon;
• berries - raspberries, blackberries, strawberries, blueberries, lingonberries;
• fruits - pineapples, mangoes, bananas, grapes, persimmons, papaya, guava, apples, grapefruit, tangerines.

This list of low-calorie foods can be used when compiling a daily menu. Baking should be present in the diet only in the form of bread with bran without yeast, bread, biscuits. Remember that a healthy dessert (sweets, cottage cheese, yoghurts and fruits, berries) is best consumed separately instead of a light snack or for breakfast. Decorate your morning with a wonderful dish of cottage cheese, yogurt and berries. This will help increase tone and improve digestion. During the day, between breakfast and lunch or for an afternoon snack, treat yourself to an apple, pineapple slices, grapefruit, healthy sweets.

Video

Low-calorie does not mean tasteless and nutrient-poor. Fill the refrigerator with useful and not high-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 useful and nutritious foods for a low-calorie diet are doomed to failure. Don't fill your stomach with junk food. Think about all the extra exercise you'll need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the top 40 products from different departments of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of wholesome, low-calorie foods that do little to contribute to the energy content of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.

Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite low calorie, to the top is charged 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 showed that among all supermarket products, watercress stands out for its very high content. nutrients. 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 up the olive oil in large saucepan on medium fire. 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 glasses vegetable broth, toss in 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.

To make a sandwich hastily, 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 great crunchy punch 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.

Together 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. Cook until vegetables are soft, then add chopped 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 salt to taste.

5. Radish

17 calories per cup

radish attached dishes easy sharp taste and improves 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 together ½ cup 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 sweetish taste of plums - great way Satisfy cravings for sweets without harming the 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 rich in vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol levels, which makes 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 olive oil season with a couple of pinches of salt and pepper. Serve salad dressing garnished with fresh mint.

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and high in fat-burning fiber, but also high in vitamin C. Scientists believe that a high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

11. Nutmeg

61 calories per cup

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa, and salads. If you've never bought a nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.

The sweet, juicy pulp of nutmeg is low in calories but high in vitamin C and heart-healthy potassium.

For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.

12. Blueberries

62 calories per glass

Blueberries are low in calories but high in fiber - an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, 1/3 cup water, 2 tablespoons in a medium saucepan maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract. 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 can sneak in. wheat flour, which increases 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 powder ginger, ¼ teaspoon chopped cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.

To make delicious wheat bran muffins, combine ½ cup 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 grated zest of 1 lime. Sprinkle the seasoning mixture over the popcorn flakes.

18. Rice fritters

35 calories per pancake

If you want something crunchy, rice fritters will help satisfy your need without extra calories. Fritters made from puffed brown rice are also a source of whole grain and carbohydrate energy. Avoid options with enhanced taste to stay away from sugars and untrustworthy ingredients.

For quick bite Spread ricotta cheese on a rice pancake 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 in addition to the fact that mussels are considered one of the most pure species 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. Put the fillet in large saucepan and pour in water so that it covers the breast 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 of 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, look no further. back beef pulp. 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.

For a low-calorie post-workout shake, try mixing 1 cup coconut water, 85 g of silken tofu, 1 scoop of protein powder, 2 tablespoons of ground flax seeds, 1 cup of frozen mango cubes and 1 teaspoon of fresh ginger.

29. Refried beans

91 calories per ½ cup

Made from shredded pinto beans, this is a cornerstone dish mexican food will provide you with a huge portion of satisfying hunger 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.

Mix roasted beans ground pepper chili, ground cumin and Fresh Juice lime. Spread on bread and place a boiled or fried egg on top.

30. Canned beans

108 calories per ½ cup

Beans - fast way add low-calorie vegetable 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 lentils in terms of nutritional value. 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 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 half a cup oatmeal instant, 100 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 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 are looking for a pure 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.

Send half a cup of liquid to a hot pan. egg whites, 1 chopped zucchini and 1 cup of chopped "cream" tomatoes. 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 defatted 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 incorporate quality protein and beneficial bacteria called probiotics into your daily diet without extra calories present 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 ½ cup in blender plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon ground chili and a pinch of salt. 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 post-workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered yogurt 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 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 with the traditional spread, you will still get nutritional bonuses in the form 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 delicious dressing for salads, 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 transform low calorie diet into an effective remedy for 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.

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!

not yet invented low calorie donuts but there is a replacement. 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 soup with noodles. 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 leaves Chinese cabbage from the stems and casually cut 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 cabbage lemon peel; 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 slices in the form of noodles and fry for a couple of minutes in olive oil. 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 fit and reduces the desire to sneak. 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 if you eat grapefruit daily, you can lose weight, improve blood pressure and reduce cholesterol.

As it is:

Divide a red grapefruit into wedges over a bowl and collect any juice that runs out. Combine grapefruit wedges, 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 long. 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, the easier you 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:

To make a variation on super-nourishing Spanish gazpacho soup, mix 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.

Slowing down digestion rich in fiber Diet helps to cope with 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 do in the morning healthy porridge, take 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and 1/4 teaspoon 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 do delicious pancakes with wheat bran, mix 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 the 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 show top scores 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 up in a large skillet vegetable oil. 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 pour over enough water to cover the meat. Bring the water to a light boil.

No need 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 to 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 a lot different variations textures. "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 dry 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, 110 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried 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 the fact that the product boosts the immune system and helps 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, plus a few tablespoons. peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.

Sauces

Red wine vinegar, 3 calories per tablespoon

If you want to improve the taste of your dressings and sauces without adding calories, make sure you have different types vinegar, especially red wine. 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 cook 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 do delicious pudding without going overboard in calories, bring 1/2 cup unsweetened 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.

A person who monitors his health and figure carefully selects his diet. Such a diet should consist of the right foods, they should saturate the body with vitamins and minerals, while having a low calorie content. It is very important that food provides the body with the energy it needs for an active and healthy lifestyle. Regardless of gender and age, you need to choose nutritious and low calorie foods.

Quite often there is an opinion that if you reduce the amount of food, eat less often and in small portions, you will quickly lose weight. This is a complete delusion, firstly, it all depends on the composition of the products and their calorie content, and secondly, in this way you can harm your health. With any diet, the most important thing is not to harm health and provide everything you need. Therefore, it is better to spend a little time studying the composition of the product, namely nutrients and kilocalories - this does not take much time, but provides an effective result of losing weight.

The calorie content of the product directly depends on the content. With the breakdown of fats, the calorie content increases by 2 times, and if the breakdown of carbohydrates and proteins occurs, on the contrary, it decreases. But at the same time, the lowest-calorie food should have enough and.

Easily digestible carbohydrates (they are the same) make it possible to quickly cope with the calories that come from fat. Fiber, on the other hand, makes you feel full.

Another condition is the water content. Water has no calories, so its consumption does not affect the figure in any way.

low calorie foods

When a person wants to lose weight, it is not at all necessary for him to give up normal and nutritious food and torture himself with diets. After all, this can be harmful to health, and the end result will not be at all what was expected.

Practical advice: It will be correct to compose your diet in such a way that it consists of healthy ingredients that, at a low calorie content, will help you get rid of extra pounds.

vegetable origin

Many have heard about the benefits of vegetables and fruits during a diet, which is fully justified. After all, they contain a lot of fiber, which perfectly lowers the level and at the same time helps to slow down the absorption of carbohydrates.

Fiber is the fibrous part of the plant. It is present in vegetables, fruits, berries. Another advantage is great content vitamins, minerals and dietary fiber.

Among the large selection of vegetables, there are clear leaders, for example, broccoli. 100g contains only 33 kilocalories, with this ratio it has many useful properties, contains magnesium, protein and calcium. It is impossible not to mention the carrot, which has 35 kilocalories per 100 g, it has an antioxidant effect, helps to strengthen the immune system, has beneficial effect on vision and has a beneficial effect on the gastrointestinal tract.

The artichoke is no less useful, it contains only 40 kilocalories, has a large number of vital components for human health. In addition, it contains a complex of enzymes, they contribute to the normalization of sugar in human blood.

Below in the table you can find low-calorie plant foods that will help you create a healthy diet:

Product	Kcal per 100g of product
Eggplant	24
Parsley (greens)	49
Parsley (root)	47
Potato	83
vegetable marrow	27
Celery (root)	32
red cabbage	31
White cabbage	28
Cauliflower	29
Leek	40
Sweet pepper - red	27
Sweet pepper - green	23
Turnip	28
Beet	48
Onion	43

Regarding fruits, they are low-calorie when they contain fructose. Nutritionists note that for people who want to lose weight, it is better to eat them during the day, before lunch, then they will bring the maximum effect. It must also be used in Not in large numbers. Speaking about the leaders of fruits, grapefruit can be noted. These are the lowest calorie and at the same time hearty foods. It contains 35 kilocalories, but has an excellent property - it interrupts the appetite.

Practical advice: If you miss a piece of fruit or drink juice, the feeling of hunger goes away. And for those who are losing weight, it will be useful to know one more fact. This fruit helps burn fat, ¼ of it copes with 80 kcal.

Perfectly copes with fats pineapple, in which 48 kilocalories. It works great on gastrointestinal tract and promotes the removal of toxins from the body.

Enzymes are needed to help proteins digest in the body, they are found in large quantities in papaya. This fruit will also help burn fat and contains 43kcal.

It is worth paying attention to the following fruits:

It is useful to use a variety of fruits and vegetables in the diet, saturating the body with various vitamins and nutrients.

Animal origin

Despite all the benefits and rich composition of low-calorie vegetables and fruits, without meat products indispensable for weight loss. They contain protein, which is responsible for the structure of muscles. It is the muscles that provide movement, thereby burning fats.

But here you should also choose hearty, low-calorie foods that will give everything the body needs and will not bring extra pounds when losing weight. Rabbit and poultry meat are dietary, beef and veal are perfect, you just need to choose low-fat pieces.

Products	Kcal per 100g
Rabbit	199
horsemeat	143
Turkey	197
Chicken	165
Chick	156
Veal	90
Beef
Meat	187
Udder	173
Brain	124
kidneys	66
Heart	87
Language	163
Pork
Liver	108
kidneys	80
Heart	89
Lamb kidneys	77

It is better to make a diet when using different meat products, alternating them on the menu.

Dairy

Another food that is essential for a healthy diet is dairy. The advantage of such food is the ability to burn fat. The thing is that the calcium contained in them contributes to the production of calcitrol, which is able to burn fats.

These are not all the advantages of dairy products, they also contain lactose, trace elements and nutrients that are necessary for healthy body when losing weight.

Foods to add to your weight loss diet:

What products do you need to know about

When a diet is compiled, the main products are taken, calories, proteins, fats and carbohydrates are calculated. Often, people who want to lose weight are afraid of the menu, because they believe that healthy foods are insipid, dry and not tasty. It's a delusion, balanced diet no less tasty and able to surprise. Thanks to non-caloric foods, you can diversify dishes, discover new tastes, aromas and create a festive menu. What foods are included in the rating of the lowest calorie and how they can be consumed.

Greenery

Greens can change flavors familiar dishes, and it can contain 0-50 kilocalories. It can be consumed fresh, added to salads and sprinkling ready meals. It can also become a full-fledged ingredient for stewing, baking and cooking dishes. But the most beneficial effect on the body is unprocessed greens.

pumpkin, asparagus

When losing weight, it is very important that excess fluid leaves the body. This process is carried out with the help of physical exercises or supplements that have a diuretic effect. But you can choose natural products, such as pumpkin and asparagus, which have the same effect on the body. If we talk about the calorie content, then there are 22 of them in a pumpkin, and only 20 in asparagus.

Salad

It is rich in vitamins, nutrients and perfectly strengthens the immune system. This ingredient should be consumed raw, and it contains only 15 kcal.

kale

This product will be useful as a source of vitamins, microelements, which has an excellent effect on the skin, hair, nails. And you should not be afraid of calories, as it contains 5 kcal.

Garlic

A wonderful ingredient that is used as a condiment to add flavor and flavor to dishes. It has a beneficial effect on cardiovascular system and is a powerful antioxidant. Indispensable in winter period when colds and viral diseases increase. Contains 4kcal.

Chilli

Also a great seasoning for dishes. It promotes the production of a natural analgesic. The effects on the body are the same as in the two previous examples, but contains 20 kcal.

Tea

It is not only tasty, but also healthy. No matter what kind of tea you choose, it won't add a single calorie to your body because it simply won't hold them back. But it has anti-inflammatory and antispasmodic effects, acts as an anti-allergic agent.

Since each product contains different vitamins and minerals, it is correct to use different ingredients on the menu.