Low-calorie menu - losing weight healthy and confident. Low calorie foods or negative calories

Low-calorie foods for weight loss - list with calories. How to prepare dishes from simple ingredients, what low-calorie salads are best? A complete list of low-calorie foods for weight loss is in this article.

Hello friends! Every day we consume sufficient amounts of food, which allows us to maintain the functionality of our body at an optimal level. The calorie content of a product is a certain amount of energy that the body produces during the digestion process.

The fat layer is a consequence of excessive consumption of foods, the energy of which is stored as reserves by a complex mechanism. Understanding internal processes helps to correctly redistribute food resources in your favor.

Low-calorie foods for weight loss - list of the best

Any diet menu is based on basic products that bring the most effective results in losing excess weight. Having the right information, anyone can independently build the principles of their nutrition.

Liquid

Thanks to this substance, any biochemical reactions become possible. Water has the following qualities:

it contains no calories;

she takes part in all the most important processes occurring in us! In particular, in the delivery of oxygen molecules to all cells;

promotes normal cellular metabolism, saturating tissues with fluid.

green tea without sugar;

compotes cooked with dried fruits;

cocoa or coffee.

Such products are perfectly digested and excreted by the human body. The intestines do not experience much stress, their walls are cleaned, and metabolic processes are accelerated. Greens contain minimal calories. For example, there are approximately 16 kcal per 100 grams. Since a certain amount of energy is spent on digesting food, you do not load yourself with excess calories. Why greens?

most products contain, which swells, reducing appetite;

it contains almost the entire spectrum and useful

To understand in detail, use the tables and my calculator not only for the lowest-calorie foods, but also for any others. They indicate the exact calorie content per hundred grams.

Low-calorie foods for weight loss - list:

leek;

lettuce leaves;

parsley;

Almost every diet includes fresh vegetables and dishes prepared from them. The calorie content of such products is so low that most of them are considered practically “empty”. It is recommended to consume vegetables raw, as they may lose their beneficial properties during cooking. List:

tomatoes and cucumbers;

bell pepper (it contains more vitamin C than lemon);

cabbage and eggplants;

pumpkin, carrots, asparagus;

onions and radishes.

The main secret is to use vegetables along with the main dishes. They do not contain many calories and provide a feeling of fullness. In turn, this will help to avoid uncontrolled eating. And most importantly, vegetables will provide your large intestine with essential fiber!

Lacto and bifido bacteria will thank you and in return you will receive a bunch of bonuses from them! Vitamin B12 (the main factor of hematopoiesis and many other factors of hematopoiesis), ethyl alcohol of the highest quality, synthesis of lactase for the fermentation of milk sugar - lactose, protective effect for the epithelium of the colon (protection against erosion formations and various types of tumors).

One of the main differences between fruits and vegetables is the presence of a coarser structure of dietary fiber and a higher carbohydrate content. Contrary to popular belief, banana is not a suitable food for this very reason. When the yellow fruit is on store shelves for a long time, it becomes overripe, gradually turning into pure sugar. So:

citrus;

quince, cherry plum and plums;

watermelon (consists almost entirely of water);

melon, peach, cherry plum;

pomegranate, cherry and sweet cherry.

Fruits are the best source of vitamins that stimulate human immune systems.

When fighting excess weight, you need to consume more protein. This organic substance is not capable of turning into fats and participates in the process of formation of new tissues. In addition to healthy cereals, protein is found in large quantities in meat. Its advantage is a decent concentration of nutrients with a low amount of calories. It is recommended to consume the following low-calorie foods for weight loss - list:

veal;

chicken and turkey breast;

the heart and kidneys of any animal.

Meat can be replaced with fish and seafood. Use the following low-calorie foods for weight loss - list:

squid;

crab meat;

shrimps;

river perch, crucian carp and pike;

carp, hake and pollock.

Skim milk, yogurt, fermented baked milk, cottage cheese or kefir are the best foods for weight loss. A large amount of healthy protein, beneficial microelements and bifidobacteria are included in their composition. This diet helps stabilize the normal functioning of the digestive system and is a source of calcium. In case of individual intolerance, it is better to exclude fermented milk products from your list.

Low-calorie foods for weight loss - list of prohibited foods

Foods high in trans fats and fast carbohydrates should be avoided. This leads not only to excess weight, but also to the development of many diseases. The following foods should be avoided in your diet:

any fried food;

sweet bakery products;

sausage products;

ice cream, sugar, honey;

sweet soda and juices in packages;

alcoholic drinks.

The usefulness of a substance depends on proper thermal treatment. You need to forget about the existence of the frying pan. Vegetable oil is considered the most high-calorie product. Meat, poultry or fish can be baked, boiled or steamed. Thanks to proper preparation, most beneficial microelements are preserved.

Vegetables are recommended to be consumed raw, but they make light and tasty salads. Maintain a balance: if you have a high-calorie product in your main meal, then light foods should be served with it. Vegetables will not put additional stress on the stomach, but rather contribute to the digestion process.

Fruits and vegetables can be used to make weight loss smoothies. Berries and nuts can be eaten between meals to satisfy hunger. You should also refrain from sugar and make your own dressings.

Low-calorie foods for weight loss - a list of simple recipes

On the Internet you can find a ton of new and unusual ways to cook from simple ingredients. New combinations allow you to diversify your diet.

Cocktails

To prepare, you only need a blender, any vegetables and fruits. To get a good taste, you need to combine sweet foods with sour ones. For example, kiwi goes very well with a sweet apple or banana. One of the lightest cocktails is a drink made from celery:

a bunch of celery should be finely chopped and placed in a blender;

add kiwi and lime to the container;

pour in low-fat yogurt and beat until smooth.

To make it tastier, it is best to serve the cocktail chilled. Its calorie content does not exceed 70 Kcal.

Chicken breast with tomato and basil

You will need:

two small breasts;

two tomatoes;

Rinse the chicken breasts under water and make small cuts lengthwise. Place chopped tomato and basil inside the resulting pocket. Pepper or sprinkle the meat with herbs and place in the oven to bake. The finished meat should not have a pink tint, it should be matte.

The delicious recipe is very easy to prepare. You need:

Boil one breast in water and cut into cubes;

boil 250 g of champignons and steam the onions;

boil 3 eggs and finely chop for salad;

combine all ingredients and season with spices.

In one of the variations of this dish, yogurt is added to it or sprinkled with grated cheese.

Hello my dear readers! Keeping yourself in good shape is a lot of work. Day by day you have to watch what you eat. Counting calories becomes a habit. But what if there is a way to simplify such a difficult path to perfection? If only there were calorie-free food - just vitamins. It turns out there is. And now I will tell you about it.

We all eat. In addition to vitamins and microelements, food gives us energy, without which it is impossible to live. The amount of energy obtained from foods is measured in calories. The higher the calorie content of the product, the more energy the body will receive when assimilated.

Almost any food contains proteins, fats and carbohydrates. Exceptions are water, tea and coffee, as well as spices and salt. Each element releases a certain amount of energy during decay. That is, its calorie content depends on the composition of the product. Many people know that fatty foods are bad for your figure.

1 gram of fat contains 9 kcal, and 1 gram of carbohydrates or protein contains only 4 kcal

In order not to gain weight, you need to know your daily calorie intake. Don't eat more than you need, and the extra pounds won't bother you. To lose weight, you need to reduce the number of calories. Just don’t forget that moderation is good in everything. It is wise not to cut down your daily diet, but to replace harmful and high-calorie foods with healthier ones.

Negative calorie foods

When I began to create a diet that suits me, I came across very interesting information. There are foods that help us lose weight. How many have heard about the so-called fat burners? These often include products that do not directly affect fat. But they are really important in the fight against excess weight. Let me explain in more detail.

The human body spends about 10% of all calories expended per day on digesting food. But some foods are digested easier and faster, while more energy is spent on processing others. That is, when eating foods with a negative calorie content, a person spends more calories digesting them than they contain.

Let me explain with an example. You eat 100 grams of broccoli. Cabbage contains 25 kcal. Essentially, it is a low-calorie, high-fiber product. It is believed that to digest this amount of broccoli the body will spend 80 kcal. Which is 55 kcal (80-25) more than the calorie content of cabbage itself. Where will he get the extra calories from? From your “strategic reserves” stored on your hips :)

However, a sufficient amount of research has not yet been conducted on how much our body spends on digesting certain foods. Therefore, there is no clear list of foods with negative calories.

It seems great! The fight against excess weight is no longer a struggle, but a pleasure. Chew on some carrots or broccoli and everything will be fine. But, if you think about it and start counting, your optimism will decrease. How many carrots do you need to eat to lose all those extra pounds?

On the other hand, there is a minimum of calories that our body should receive per day. You can’t force yourself to go hungry and eat only carrots or cabbage. This will not add beauty to you, but it will definitely cause health problems. So be careful and don't overdo it.

Calorie-free foods

What foods are considered low-calorie? Nutritionists include all those whose calorie content is less than 60 kcal. Most are low in sugar and high in fiber. I suggest you read the list of such miracle products below. I'm sure everyone will find something to their liking.

From 0 to 20 kcal contain

And don't forget to drink water. It contains 0 kcal and helps fight hunger pangs. The diet won't be so painful.

Contains from 20 to 30 kcal

Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!

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

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

In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.

There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious, low-calorie foods that are also high in protein.

If you're hungry but on a calorie restriction, start 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 Disorders found that watercress is the most nutritious, as these green leaves contain so many beneficial substances. Like other cruciferous vegetables, watercress is full of antioxidants.

Like other cruciferous vegetables, watercress contains many antioxidants.

As it is:

Heat the oil in a large sauté pan 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 this, 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 almond milk and heat for 2 minutes.

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.

As it is:

To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.

Celery. 6 kcal per stem

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!

With such a small amount of calories, you will get a huge amount of vitamin K, a much needed substance that reduces the risk of death from cardiovascular disease. There are reasons to include it in your list of weight loss foods.

As it is:

Make a hearty chicken noodle soup. In a large skillet, heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.

Add 4 cups chopped 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 menu item for weight loss. 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 please any picky eater.

As it is:

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

Stir in bok choy leaves and 2 teaspoons grated lemon zest; cook 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 bit of peppery flavor to a dish, are very low in calories, and contain plenty of vitamin C. And our bodies require very large amounts of vitamin C to support the growth and repair of body tissue, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.

Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.

As it is:

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

Zucchini. 31 kcal per medium vegetable

As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.

As it is:

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

Cucumber, 22 kcal per half cucumber

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

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit

As it is:

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

Fruits

Plum. 30 kcal per plum

This sweet fruit will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?

As it is:

Take 4 plums, remove the pits and chop. You will need half a cup of port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and 1/4 tsp. salt in a medium sized frying pan.

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

Grapefruit. 37 kcal for half a grapefruit

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

As it is:

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

Strawberries, 49 calories per cup

Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can 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 clear and lowers blood cholesterol levels.

As it is:

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

White Cantaloupe, 61 calories per cup

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in 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

Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.

By slowing down digestion, a fiber-rich diet helps control appetite.

Blackberries have an impressive resume that 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 cornstarch in 1 tablespoon water, pour into the blackberry mixture, and simmer for 1 minute. 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 calm blood sugar levels.

As it is:

To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, 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 wheat spaghetti. These noodles are made with 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 the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Dress 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 high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.

As it is:

To make delicious wheat bran pancakes, mix 1/2 cup wheat flour, 1/2 cup oat flour, 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 ingredients. Pour the batter into the hot pan: a quarter cup of batter per pancake.

Popcorn (31 calories per cup)

Sure, multiplex popcorn is a sugary calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.

As it is:

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

Rice cakes without additives, 35 kcal per 1 piece.

When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.

As it is:

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

Shirataki noodles, 0 kcal per 85 g

These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

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

It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. 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're thinking about what to put on your sandwich, go with 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 thread them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.

Cod, 70 kcal per 80 g

Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.

As it is:

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

Mussels, 73 kcal per 80 g

Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.

The European Journal of Sports Science conducted a study that found that high levels of omega-3 fats in the diet help perform better in sports by improving blood pressure, which results in muscles receiving more oxygen during movement.

1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.

As it is:

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

Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. 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 with a lid 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, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin to avoid adding extra calories.

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

As it is:

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

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

Chicken breast, 92 kcal per 80 g

Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.

It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.

As it is:

To keep the chicken breast from drying out, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.

No need for hot boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.

As it is:

Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500g 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 can of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.

Beef steak, 100 kcal per 80 g

If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. Its fantastic 6 to 1 protein to fat ratio makes it a top choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.

As it is:

In a deep baking pan or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan 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 (10 minutes). Can be served in tacos.

Legumes

Tender tofu, 31 kcal per 80 g

Tofu can have many different texture variations. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds 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 of protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.

Beans in a can, 108 calories per half cup

Beans are a quick way to gain low-calorie plant protein and fiber. The protein and fiber in inexpensive beans promote slow-burning complex carbohydrates that keep you energized and full. And, if you look, you can find beans without salty liquid in a can.

As it is:

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

Lentils, 115 calories per half cup

Not many foods are as rich in nutrients as lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!

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

As it is:

To make a no-suck veggie burger, place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a 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; beat until smooth.

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

Dairy

Liquid egg whites, 25 kcal per 3 tablespoons

If you want the purest, low-calorie protein, a package of liquid egg whites will do the trick. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg) and there's 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 they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.

As it is:

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

Mozzarella, 71 kcal per 30 g

Eating too much calorie-dense, fatty cheese can turn your six-pack into a one-pack. But you can still eat cheese - if you have 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 have mozzarella in your refrigerator

As it is:

Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, whisk together olive oil, balsamic vinegar, salt and black pepper. Season the salad with this.

Skim milk, 83 calories per cup

This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.

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 of skim milk, stirring, and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.

Low-fat yogurt, 137 kcal per container

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it twice as good!

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.

As it is:

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

Nuts/seeds

Unsweetened almond milk, 30 calories per cup

This nutty, dairy-free milk alternative (made from ground almonds mixed with water and then strained) contains much less fat than nuts themselves, so it's a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday morning drinks. pancakes. Be sure to look for the words “sugar free” on the packaging.

As it is:

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

Sauces

Red wine vinegar, 3 calories per tablespoon

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

As it is:

To make a delicious salad dressing, combine 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 liven up your dishes and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add 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 onto chicken, steak, or pork.

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies, and pancakes, cinnamon adds great flavor without sacrificing calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.

As it is:

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

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

Cool the pudding for at least 2 hours before serving.

The calorie content of a product is an indicator that determines the amount of energy generated when it is consumed as a result of the digestive act. Different groups of compounds: fats, proteins, carbohydrates, during the process of absorption, release different amounts of energy.

The total calorie content of food is the sum of the amount of energy generated by the processing of all groups of compounds in the body.

Fats, when digested, form 9.3 kcal/g (kilocalories/gram); proteins – 4.5 kcal/g; carbohydrates – 4.1 kcal/g of product.

To ensure the full functioning of a woman’s body, 1500 kcal per day is needed, for a man’s body – 2200 kcal/day. Low-calorie foods are considered to be those that have no more than 100 kcal per 100 g of weight.

Factors affecting the calorie content of foods

The calorie content of a product is determined by its chemical composition, content and amount of proteins, fats and carbohydrates. The energy value of consuming a product depends on its digestibility, the state of the intestinal microflora, the digestive system and the normal functioning of metabolism in the body.

An important factor influencing calorie content is the heat treatment of food. Cooking and frying the product increases its energy value.

This must be taken into account when preparing salads and creating a low-calorie menu.

The calorie content of a product also depends on the degree of its grinding and mixing: the more crushed the product, the easier its particles are absorbed by the body, retaining energy reserves not spent on chewing food. For example, products crushed to a puree state are easily absorbed by the body and broken down in it, without requiring energy consumption.

In this case, the unused energy of the product is deposited in the body in the form of fat.

List of the lowest calorie foods for weight loss

First of all, it is worth noting that water contains no calories at all; it helps transport oxygen to cells, provide them with nutrients and ensure that cells are saturated with fluid. Taking this into account, in the absence of contraindications, it is necessary to consume a sufficiently large amount of water per day - about 30 ml per kilogram of a person’s weight.

Other low-calorie drinks:

• green tea;
• cocoa.

Greens have a calorie content from 0 to 50 kcal/100g and are characterized by a high content of vitamins and microelements necessary for the body. For example, celery greens have 0 kcal/100g, but since the body spends a certain amount of energy on its processing, its calorie content is considered completely negative.

Low-calorie sources of greens:

Raw vegetables are beneficial in terms of low calorie content and high levels of vitamins and minerals. The energy value of vegetables ranges from 11 kcal for cucumbers and up to 80 for potatoes.

Low-calorie vegetables:

Fruits differ from vegetables in having coarser dietary fiber and a higher carbohydrate content. Cherry plum has the lowest energy value, only 27 kcal/100g.

In general, the calorie content of the most commonly used fruits, depending on the ripeness and variety, ranges from 30–70 kcal/100g. The calorie content of berries varies from 26 kcal for cranberries to 65 for grapes.

Low-calorie fruits and berries:

Cereals, in particular cereals, are also characterized by low calorie content, and it is significantly influenced by the cooking process. For example, for buckwheat with an energy value of 310 kcal/100g, when cooked, it is reduced by three.

Bakery and flour products are characterized by high calorie content, however, with a decrease in the type of flour, it decreases, and the nutritional value increases.

Low calorie baked goods:

• Rye bread;
• various coarse breads;
• waffle cakes for cooking.

Fish is an excellent source of low-calorie animal protein, which is 78 kcal for cod, and 153 kcal for herring. Seafood contains 95 kcal/100g, mussels – 50 kcal, and kelp only 5 kcal.

Low-calorie types of fish and seafood:

Dairy products in which the calorie content is directly dependent on the fat content of the product and is 31 kcal for skim milk, and 58 kcal for milk with 3.2% fat content. This difference is more significant for cottage cheese - 88 kcal and 160 kcal for low-fat and 9% cottage cheese, respectively.

Low-calorie dairy products:

• natural yogurt (1.5% fat);
• curdled milk;
• milk;
• fermented baked milk;
• low-fat cottage cheese
• kefir.

The lowest calorie meat products are offal (except chicken), the energy value of which is: for kidneys - 88-98 kcal, liver - 105-109 kcal, heart - 96-101 kcal.

Low-calorie meat products:

Table of the lowest calorie foods

Find out the TOP 10 best low-calorie foods from the video.

One of the most used dishes on the low-calorie diet menu is salad. However, when preparing it, it is necessary to take into account that its energy value consists of the calorie content of the sauce of the main components of the salad.

When selecting the ingredients of a dish, it is necessary to take into account the approximate calorie content of each product.

Low-calorie salads are prepared on the basis of lettuce, fruits and raw vegetables, for example, using lettuce, arugula, chicory, celery, cabbage, spinach. You can add components to the salad, including protein, boiled or grilled lean meat, seafood and low-fat fish, eggs and low-fat cottage cheese.

The preparation of dietary dishes for weight loss should follow the rule: if it contains a high-calorie product, all other components should have low energy value.

The rule of making a low-calorie salad is to use the right dressing. For dressing such salads, it is better to use soy sauce, a small amount (a couple of tablespoons) of any vegetable oil with vinegar, low-fat yogurt, sour store-bought sour cream or apple cider vinegar.

Recipes for low-calorie dishes for weight loss

Berry cocktail

Mix a third of a glass of milk with 250 g of low-fat yogurt without sugar. Add half a glass of any berries to the resulting mixture.

Mix everything thoroughly and get a cocktail with 170 kcal/serving.

Salad with chicken and champignons

Chicken fillet (200 g) and mushrooms (300 g) are boiled in lightly salted water. The onion is peeled, cut into half rings and steamed to remove bitterness. Eggs (4 pcs) are boiled, peeled and crushed into cubes.

Chicken and champignons are also cut into cubes. The chopped mushroom and chicken mixture is mixed with the eggs. onions and green peas (0.5 cans).

The salad is dressed with yogurt, salt and pepper are added to taste, and mixed.

Salad with garlic

Boil until tender, without peeling, 2 potatoes and 2 carrots. Without cooling, peel the carrots and potatoes and cut into medium-sized cubes.

Finely chop two cloves of garlic and add to the warm chopped potatoes and carrots. Add 2 tablespoons of olive oil to the salad and let the dish sit at room temperature for 10-15 minutes.

Caution: Foods That Contribute to Weight Gain

We looked at low-calorie foods above and some dishes that can be prepared from them. But it is equally important to learn about those foods that, on the contrary, have a high calorie content, so that you can exclude them from your diet if you are determined to lose weight.

Eating foods with a high concentration of fat leads to blockage of blood vessels, atherosclerosis, strokes and heart attacks. The most high-calorie foods are those prepared by frying, and the product with the highest energy value is sunflower oil, which has as much as 900 kcal.

So, pay attention!

Products with high fat concentration:

Since foods differ in energy and nutritional value, it is desirable that water, fiber and proteins predominate in the diet - in this case, weight loss will occur due to the processing of fats, rather than a decrease in muscle mass.

It is preferable to use in the menu products containing carbohydrates that are difficult to digest.

To lose weight, foods must be prepared in a certain way, reducing the number of calories in the product (stewing, baking, steaming).

A list of low-calorie foods for weight loss can be found in the video.

In contact with

Hearty and low-calorie foods nutrition must be included in the daily menu for those people who decide to take the path of losing weight, leading to strengthening the body and improving their figure. It has been established that the food a person eats has a direct effect on the energy level of his body.

Therefore, both the decrease and increase in vitality and energy completely depends on the food consumed and its calorie level. It is important to know that there is a whole range of food products that can have a positive effect on the body’s condition, increase a person’s energy and not add a single extra kilogram. In this article, we’ll talk in more detail about what affects the level of calorie content of food consumed, what non-calorie and low-calorie foods are, and also consider lists of low-calorie plant, animal and dairy foods.

The most important criterion determining the level of calorie content of food is the concentration of fat. Low-calorie foods should contain a reduced concentration of fatty components, since when they are digested, the release of calories increases several times, and when carbohydrate and protein compounds are broken down, the number of calories released decreases. It is important to remember that dietary foods should contain the optimal amount of plant fiber and carbohydrate compounds.

Easily digestible carbohydrate compounds enable the human body to easily cope with the calories produced from fat components. A sufficient level of consumption of plant fiber will ensure a long-lasting state of satiety in the body, since the processes of its absorption require a long period of time. And the last most important criterion that influences the level of calorie content of products is the water content, which contains no calories at all. Therefore, the higher the water content of a product, the lower its caloric content will be.

List of low calorie plant foods

Fiber is the fibrous structure of vegetation that helps reduce the concentration of bad cholesterol in the blood and slow down the breakdown of carbohydrates in the human body.

Please note: that the lowest calorie foods are plant foods, in the form of herbs, tea, fruits, berries and vegetables, which contain a huge amount of mineral components, vitamin complexes and dietary fiber.

But the leading position in the list of low-calorie foods is still occupied by vegetables. One striking example is broccoli, which contains only 33 kilocalories per 100 grams, but at the same time has enormous benefits for the human body. It contains a high concentration of proteins, calcium and magnesium. In addition, if you use broccoli for effective weight loss, then in addition to the necessary benefits, this product helps prevent the occurrence of cancer. It is recommended to eat broccoli raw or boiled, but when boiling it is not recommended to overcook this type of cabbage to prevent loss of nutrients.

Carrots are a rich source of beneficial carotenoids and contain 35 kilocalories per 100 grams of product. Promotes antioxidant effects on the body, increases immunity, improves the quality of vision and normalizes intestinal motility. Another interesting vegetable is the artichoke, which contains 40 kilocalories per 100 grams. Its beneficial properties include the content of potassium, magnesium, iron, calcium, enzymes and sugars, which allows you to control the concentration of sugar in the blood and strengthen all organ systems.

Table of the lowest calorie foods

In addition to the vegetables presented, there is also a list of dietary products that will be useful for weight loss.

Let's look at them using the following table as an example:

Fruit crops contain fructose, but despite this, they are also low-calorie foods. To get the maximum benefit from fruits when losing weight, it is recommended to consume them in small portions in the first half of the day. One hundred grams of grapefruit can contain about 34 kilocalories. This fruit is one of the most important aids for people losing weight, as it helps to overcome the feeling of hunger and reduce appetite.

Interesting! It has been established that only a quarter of a grapefruit helps burn 750-800 kcal.

Pineapple 100 gr. contains 46-48 kilocalories and helps reduce blood pressure, restore the functioning of the digestive organs and remove toxins and toxic substances from the body. Burns calories with the same efficiency as papaya.

100 grams of papaya contain 43 kilocalories. Contains a high concentration of enzyme compounds that help the body quickly absorb proteins and burn fat components. To get the maximum benefit from this fruit, you should eat papaya during your main meal, as its effect in the digestive tract is short-lived.

Let's consider other fruit and berry crops that will also be useful for losing weight using the following table as an example:

List of low calorie meat products

It is good to consume plant foods during intensive weight loss, but it is not recommended to completely exclude meat from your diet, since the prolonged absence of meat products in the diet of a losing weight person can lead to exhaustion. This is due to the fact that plant foods do not contain those beneficial components for the human body that are found in meat.

Proteins that make up meat take part in the structure of muscle fibers, due to which a person’s physical activity increases, which contributes to greater calorie burning during a diet. When losing weight, preference should be given to rabbit, beef, white poultry meat and veal, as these are the lowest-calorie and at the same time satisfying foods. The caloric content of meat ingredients is presented below:

List of dairy products with minimal calories

When losing weight, dairy products should also be included in the diet, since, like plant foods, they help increase the rate of fat burning, thanks to caltrocil, which is produced with the help of calcium, which is part of most dairy ingredients.

Milk contains lactose, minerals, protein, vitamins and components that ensure the dissolution of fats. Let's look at the most popular nutritious low-calorie dairy products using the following table as an example:

Top foods with the lowest calorie content

In addition to nutritious low-calorie foods, there are ingredients with very low and zero calories. For example, greens can contain from 0 to 50 kcal. Therefore, it is recommended to use it in the preparation of various dishes, in the form of salads and cocktails, and also as a decoration for the first or second. It is recommended to use fresh greens, as they contain phytonutrients, vitamin complexes and micronutrient complexes. For example, asparagus and pumpkin, which contain 20 kcal, help remove excess fluid. Asparagus contains amino acids, due to which it has a diuretic and detoxifying effect. To lose weight from 5 kg, it is recommended to eat up to half a kilogram of these products every month.

100 grams of salad contains 15 kilocalories and a huge amount of useful components and vitamin complexes, which is very important when losing weight. Helps enhance the immune system's defenses and helps regulate the circulatory system. Contains 100 gr. garlic contains 4 kcal, moreover, it has a powerful bactericidal and antioxidant effect and prevents the development of oncology and pathologies of the cardiovascular system. Green and black tea do not contain any calories at all, but at the same time they are a powerful antioxidant substance. Reduces the risk of heart attack and has a preventive effect against the development of cancer. Let's look at a small list of low-calorie foods:

From the listed list of all low-calorie ingredients, you can create an entire varied and nutritious diet that will help each person lose weight as effectively as possible, restore the immune system and prevent the development of serious pathologies.