Low calorie foods and weight loss menus

It is recommended to start the weight loss process by adjusting your nutrition and eating behavior in general. Nutritionists note that it is impossible to get the desired result without proper nutrition. Let’s look at the basic rules of nutrition, the main low-calorie foods and the recipes for delicious and healthy dishes.

Slimming foods - list and table of low calorie foods

To get rid of unwanted pounds, you need to correctly compose a diet. Consumption of low calorie foods is the basis of nutrition for weight loss. Nutritionists make special lists, tables, estimates, where they collect the most popular, affordable foods with a minimum calorie content. This information can be found online, and for ease of use, these lists can be printed and hung in the fridge.

Low calorie foods are those for digestion of which the body expends more energy than is contained in the product itself. If there are less than 100 kilocalories per 100 grams, then this product can be considered low calorie.

All products can be conditionally divided according to the following criteria:

• milk, sour milk, animal milk substitutes;
• vegetables;
• fruits, dried fruits, berries;
• meat, offal;
• fish, seafood;
• cereals;
• beans;
• mushrooms;
• arra;
• pastries, bread, soft bread;
• vajra, yndyrna, sauce.

A healthy diet should contain foods from all these categories. However, it is worth remembering that foods with different calories may be present in one category. When composing a diet, it is worth considering. But it is better to seek help from a specialist who will design a competent menu for weight loss, taking into account all the details and nuances.

Consider a table of the most popular low-calorie foods by category:

Milk, dairy products:

Product	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Milk	2. 8	3. 2	4. 7	58
Low fat kefir	3	0, 1	3. 8	thirty
Low fat yogurt	five	1. 5	3. 5	51
Low fat cottage cheese	eighteen	0. 6	1. 5	86
Ryazhenka	3	6	four	85

Fruit vegetables

Product	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Eggplant	0. 6	0, 1	5. 5	25
courgettes	0. 6	0. 3	5. 7	27
Cauliflower	2. 5	0	4. 9	29
Cucumber	0. 8	0	3	fifteen
A tomato	1. 1	0. 2	3. 8	24
Piper zile	1, 3	0	5. 7	23
Carrots	1, 2	0, 1	7	33
legume	four	0	4. 2	thirty
beet	1. 7	0	eleven	fifty
Radish	1, 2	0	four	twenty
Apples	0, 4	0	11. 5	45
orange	0. 9	0	8. 5	39
Bananas	1. 5	0, 5	21	96
Plum	0. 6	0	10	44

Meat fish

Product	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
chickens	twenty	8. 8	0. 6	165
rabbit	22	eleven	0	183
VEAL	nineteen	12. 5	0	187
Turkey	21. 6	12	0. 8	197
Perch	18. 5	0. 9	0	82
Zander	nineteen	0. 8	0	83
squid	eighteen	0. 3	0	75
Shrimp	eighteen	0. 8	0	83
Seaweed	0. 9	0. 2	3	five
Pollock	15. 9	0. 9	0	72

Cereals, beans, mushrooms

Product	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Buckwheat	12. 6	12. 6	68	330
oatmeal	11. 9	5. 8	66	345
RICE	7	0. 6	74	323
Hercules	13	6. 2	6. 6	355
legume	6	0, 1	8. 3	58
White mushrooms	3. 2	0. 8	1. 6	25
Russula	1. 7	0. 3	1. 4	17

Bread products, fats, oils

Product	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Bread	4. 7	0. 7	fifty	215
Vegetable oil	0	100	0	900
Butter	0. 6	82. 5	0. 9	750

This is not a complete list of what you can use while losing weight. But the products provided will be enough to make a correct and complete diet.

Factors affecting the calorie content of foods

The question that bothers many people: "Why do some foods have more calories than others? And how, without tables and lists, can you figure out which product has as many calories? "

You can evaluate the usefulness of the products by several parameters:

• The more fat, the more calories. This simple rule determines the basic calorie content. For the breakdown of fats, several times more energy is needed than for the processing of proteins and carbohydrates.
• A high fiber content is an indicator of a low calorie content. This is due to the fact that the body needs much more time to process fiber. This is why many nutritionists advise including fiber for weight loss because the feeling of hunger will not come for a long time. But the consumption of fast carbohydrates should be reduced, as they are digested much faster.
• Low calorie foods have a lot of water. It should be borne in mind that satiety from such food is not long-term. With "water diluted" foods, you can easily arrange a snack.

Based on the table above, it can be determined that vegetables are the lowest in calories, followed by fruits, fish, seafood, milk and chicken.

Despite the fact that oils and cereals have the highest number of calories, they should not be excluded from the diet. The healthy fats they contain help the body function properly.

How many calories do you need per day to lose weight: balance of consumption and calorie expenditure

The balance of consumption and consumption is the most important indicator, it depends directly on physical activity. This is what determines calorie consumption. Many nutritionists also pay attention to a person's emotional background. There is an opinion that people who are deeply anxious lose extra pounds faster. There is a truth in this, because during stress and depression, a person’s appetite deteriorates, which means that the amount of food consumed becomes smaller.

Another important factor is basal metabolism. Silent is the one who is responsible for expending energy to maintain the work of the whole organism, including the work of the following systems:

• respiratory;
• blood circulation;
• worried.

When designing a diet, it is important to remember that a person’s health and energy depend on the balance of nutrition.

For weight loss, it is necessary to reduce the calorie content in the usual diet. For this purpose, you need to calculate how many calories a person consumes each day at the time of the onset of weight loss and then subtract 10-20% from this result, which is usually 250-500 kilocalories. The daily calorie intake for women is 1700-1850 kilocalories, and for men - 2500-2600.

What foods can you eat while losing weight?

It is important to competently, wisely approach the process of choosing the food that will be present in the diet during the diet. It is necessary to consume calories wisely, only in this way it will be easy to part with the hated kilos.

The list of foods that should be in the diet can be roughly divided into the following categories:

• Proteinate. This is the material the body needs to maintain muscle mass. Foods that have a lot of protein are digested by the body with a greater expenditure of energy. In addition, such foods quickly satisfy hunger. The highest protein content is found in beef, fish, chicken, eggs. Optimal formula for fat burning and muscle building - 0. 7 grams of protein per kilogram of body weight.
• Fermented milk products are a real treasure trove of such beneficial substances as calcium, protein, vitamins A, B and D. Fermented milk products will provide the body with energy and help build muscle mass. They can be consumed in the evening without fear of adding extra pounds. Do not think that only kefir belongs here, in the diet you can add cottage cheese, yogurt, low-fat cheese, yogurt. You just have to consider the percentage of fat, preference should be given to low fat products.
• Vegetables, fruits, berries - these are foods that have a high water content. They help slow down the digestion of glucose, keeping you feeling full. The menu can be supplemented with the following foods: broccoli, cabbage, celery, grapefruit and cherries.
• Complex carbohydrates can help you lose weight. Porridge is an irreplaceable product for weight loss. Low calorie breakfasts made with oatmeal, buckwheat, barley contain fiber, which requires a lot of energy to digest, which means that more calories will be burned and metabolism will be speeded up.
• Spice. Many people think that flavoring is harmful to health, but this is not entirely true. Some of them, on the contrary, help in burning fat. They help suppress hunger, reduce appetite cravings. Cay pepper, turmeric and cinnamon are some of the few flavors that can help you lose weight without compromising your health. You can also add garlic to any dish - it has a warming effect, which also requires energy. Apple cider vinegar will allow you to enjoy a small amount of food, as well as improve digestion, reduce the need for cakes. Ginger - reduces hunger, and lemon juice helps normalize metabolic processes.
• Fatty acid. Do not be afraid of the word fat, because poly-unsaturated acids contribute to weight loss and must be in the diet for the body to function properly. This includes nuts. How many nuts are allowed per day for weight loss? The daily rate is 100-200 grams. They can be added to porridge, yogurt or cottage cheese in the morning, or can be used as a snack.

What foods can not be eaten while losing weight?

The list of banned products is several times longer than the allowed ones. They are so firmly established in our lives that it is not always possible to reject them. You do not have to immediately exclude all of the following, just start by just minimizing their consumption.

• Sweets. Simple carbohydrates do not have any positive effect on the body, they only add extra pounds and centimeters. Try to remove baked goods, sweets and pastries from the menu. You can replace them with slimming bars, special cakes, diet cakes and dark chocolate.
• Baking is quite high in calories, especially if it contains a lot of yeast. They disrupt the microflora, slowing down the metabolism.
• Save sauces, mayonnaise.
• Soda, packaged liquids.
• Fatty dairy and fermented milk products.
• Meat and fish with a high fat content.
• Rice, pasta. Instead of ordinary white rice, preference should be given to coffee, it is better to buy strong pasta wheat.
• Potatoes contain a large amount of starch, which is harmful to the figure. However, sometimes you can enjoy baked potatoes.
• Alcohol is not only bad for your health, it can also help you gain weight. Therefore, it is better to remove it from everyday life. The most non-nutritious alcohol is considered to be red wine.
• Fast food, convenience foods.

In addition to the fact that the consumption of all these products should be minimized, it is also worth paying attention to the naturalness of the permitted products. The less preservatives, the better for the body.

Calorie foods for weight loss by group

When compiling the menu, it is very convenient to use the lists of foods allowed for weight loss, indicating the calorie content per 100 grams.

Vegetables and greens

• boiled potatoes = 80 kilocalories;
• white cabbage = 31 kilocalories;
• color = 30 kilocalories;
• olives = 110 kilocalories;
• zucchini = 30 calories;
• eggplant = 20 kilocalories;
• beans = 60 kilocalories
• onion = 40 kilocalories;
• green = 20 kilocalories;
• carrots = 29 kilocalories;
• cucumbers = 15 kilocalories;
• tomatoes = 20 kilocalories;
• beets = 22 kilocalories;
• green peas = 75 calories;
• pumpkin = 22 kilocalories.

Pumpkin is considered a nutritious product that can be added to salads and used to make cakes for tea.

Fruits and berries

Like vegetables and fruits, berries contribute to weight loss. It should be borne in mind that sweeter fruits will not contribute to weight loss.

• bananas = 85 kilocalories;
• pineapple = 50 kilocalories;
• grapes = 75 kilocalories;
• apples = 45 kilocalories;
• lemon = 30 kilocalories;
• peaches = 40 kilocalories;
• persimmon = 60 kilocalories;
• raisins = 35 kilocalories;
• raisins = 37 kilocalories;
• seedless grapes = 40 kilocalories;
• pear = 40 kilocalories;
• grapefruit = 35 kilocalories;
• pomegranate = 50 kilocalories;
• cranberry = 25 kilocalories;
• strawberries = 30 calories.

Many citrus fruits, especially grapefruit, are considered the most useful fruit in the fight against obesity.

Cereals, beans and whole grains

These foods can be categorized as slow carbohydrates. They provide a feeling of fullness for a long time.

• buckwheat = 95-100 kilocalories;
• rice = 115 calories;
• oatmeal = 92 kilocalories;
• rice = 80 kilocalories;
• buckwheat = 135 kilocalories;
• oatmeal = 75 kilocalories;
• beans = 35 kilocalories;
• beans = 58 kilocalories

Not all of these foods are considered non-nutritious, but they should still be present in the diet.

Fish and seafood

Fish is a source of omega-3, the acid your body needs to function. Add fish to the diet so that the body does not experience stress from lack of necessary elements.

• mussels = 50 kilocalories;
• pollock = 65 kilocalories;
• burbot = 85 kilocalories;
• lobster = 95 kilocalories;
• trout = 100 kilocalories;
• pike = 80 kilocalories;
• shrimp = 80 calories.

Meat, poultry and eggs

This is the type of food that contains a large amount of animal protein.

• beef = 190 calories;
• rabbits = 100 kilocalories;
• lean pork = 315 kilocalories;
• beef = 90 kilocalories;
• turkey = 190 calories;
• chicken eggs = 155 calories;
• quail = 165 calories.

Animal protein, of course, is necessary for the body, but each person can decide for themselves whether to include it in the diet or not, and you can also consult a specialist who will help you create a balanced diet, with fewer calories.

Low calorie baked goods

Psychologically, many people find it very difficult to give up baking, so knowing its calorie content is very important.

• white bread = 250 calories;
• gray bread = 200 calories;
• pita bread = 240 kilocalories.

You can also use diet bread.

Nuts and oils

This category of foods has a lot of calories, but they are also needed by the body, as they contain valuable fats.

• peanuts = 550 calories;
• cashews = 650 kilocalories;
• hazelnuts = 700 kilocalories;
• walnut = 660 kilocalories;
• pistachios = 555 kilocalories;
• olive oil = 780 calories;
• almonds = 815 kilocalories;
• apricots = 900 kilocalories;
• flax seed = 900 calories;
• sunflower = 900 kilocalories;
• butter = 750 calories.

These ingredients are best added to salads.

Low calorie drinks

There are many low-calorie drinks, below we will consider some options with a minimum caloric content per 100 milliliters.

• cucumber juice = 15 kilocalories;
• beets = 60 kilocalories;
• pumpkin = 35 kilocalories;
• lemon water = 30 kilocalories;
• watermelon-mint = 25 kilocalories;
• still mineral water = 0 kilocalories;
• ginger tea = 15 calories;
• green = 0 kilocalories;
• white = 34 kilocalories;
• sugar-free black coffee = 2 kilocalories.

On vacation, many people are concerned about the question, which alcoholic beverages are considered low in calories? The following types of drinks can be distinguished:

• semi-sweet champagne contains 120 kilocalories per 100 milliliters;
• semi-sweet wine = 80-100 kilocalories;
• dry champagne = 80-85 kilocalories;
• Dried red, white wines contain fewer calories: about 65-70 kilocalories per 100 milliliters.

List of low calorie foods

It is believed that low calorie foods are good for your figure. Losing weight with the help of PP (proper nutrition) at home is very simple, just remove the forbidden foods from the diet and focus on the most useful ones, with fewer calories.

When losing weight, it is worth observing the BJU report so that there are no health problems.

So you can calculate the number of these elements as follows:

• Protein intake is calculated as follows: 1. 5 multiplied by weight in kilograms. The resulting figure is the amount of protein required. It is best that most of it be of plant origin.
• The daily fat intake for women should be 90-120 grams. Do not completely eliminate fats, replace them with beneficial lipids.
• Carbohydrates are the energy the body needs to function properly. With sufficient physical activity, daily intake of carbohydrates = 90-95 grams.

The following foods are known to be the most nutritious:

• Broccoli is a healthy, hypoallergenic vegetable that can be eaten raw or boiled.
• carrots are rich in vitamins and nutrients. It is better to consume it raw, as the concentration of vitamins will be higher;
• green tea is the lowest calorie drink;
• cucumber, onion, salad;
• Grapefruit is a fat-burning fruit and contains a whole range of nutrients.

However, you should not make a diet only from these products, a variety of foods is the key to the health and normal functioning of the body.

List of foods that increase metabolism and promote weight loss

Metabolism is very important when you lose weight. It is the metabolic processes that are responsible for weight gain, because the faster the food is digested, the less the risk of being deposited in fat.

There is a complete list of foods that help speed up your metabolism:

• Peppers and other spices help speed up metabolism by up to 25%.
• Coffee and green tea help speed up metabolic processes due to caffeine.
• Dairy products, due to their potassium content, also stimulate metabolism.
• Citrus fruits speed up all metabolic processes due to the content of fruit acids, fiber and other trace elements.
• Lean meat.
• Many people can not imagine their life without chocolate, but when they lose weight it is worth eating only bitter chocolate.

Before starting any diet, be sure to consult a specialist in order to minimize the risks associated with individual body reactions.

Low calorie cakes

Many people find that avoiding sweets is the hardest part of any diet. We are in a hurry to satisfy the sweet tooth - it is not necessary to give up chocolates, sweets and other sweets. The key is to understand what you are eating and at what time of day.

List of dietary sweets and rules of use

There are some rules you need to know to eat cakes without risking a slim figure:

• It is recommended to consume any dessert in the morning.
• As a percentage, the amount of sweets should not exceed 10% of the total amount of calories consumed.
• These cakes should only be eaten a few times a week.
• Do not completely exclude chocolate from the diet, it contains many useful substances.

You can add to the list of allowed sweets:

• Bitter chocolate.
• HEART
• Fruit jelly, jelly, marshmallows, marshmallow.
• Candied fruits, dried fruits.
• Halva.
• Low fat cottage cheese and yogurt.

Such sweets can not only be bought in the store, but also made yourself.

Low calorie weight loss meals from simple foods - recipes

On the Internet, you can find different menus for every taste. Available for all price segments. If necessary, you can find a ready-made menu for a week or a month. We will look at some simple recipes using approved foods.

For breakfast, you can cook oatmeal with apples and cinnamon in the microwave. This will require 100-150 milliliters of water, 50 grams (2-3 tablespoons) of oatmeal, 170 milliliters of low-fat milk, raisins, 1 green apple, a pinch of salt, cinnamon.

• For cooking, take a special dish for the microwave, pour salted cereal, raisins there. Then fill with water, milk and mix.
• Put the bowl in the microwave for 3-5 minutes.
• Add the peeled sliced apples to the finished porridge, and top with a pinch of cinnamon.

For lunch, you can make a low-calorie cheese soup. Cooking method:

• Cut potatoes into cubes and carrots into strips.
• Boil a pot of water, and when the water boils, add the potatoes, bay leaves and a whole onion to it.
• Fry the carrots in a pan with a little oil.
• When the potatoes are ready, remove the onion and then add the sliced processed cheese.
• Once the cheese is melted, add the carrots, salt and pepper to the soup.
• After a few minutes, when the vegetables are fully cooked, turn off the broth, add the chopped garlic.
• Leave the soup steep, and then pour into the bowl, garnish with herbs.

Dinner can be hearty, but low in calories. You can make a light salad from boiled breast. To do this, you need to cut the breast into strips or cubes, add a tomato, low-fat cheese, sour cream or olive oil, some nuts or honey. The same salad can be made at a festive table, so on holiday you will not be afraid for the beauty of your figure.