Low-calorie foods and weight loss menus

It is recommended to start the process of losing weight with adjusting nutrition and eating behavior in general. Nutritionists note that it is impossible to get the desired result without proper nutrition. Let's take a look at the basic rules of nutrition, top low-calorie foods, and recipes for delicious and healthy dishes.

Slimming foods - low calorie foods list and table

In order to get rid of unwanted pounds, you need to correctly compose a diet. The use of low-calorie foods is the basis of nutrition for losing weight. Nutritionists make special lists, tables, ratings, where they collect the most popular, affordable foods with a minimum calorie content. This information can be found on the Internet, and for ease of use, these lists can be printed and hung on the refrigerator.

Low-calorie foods are those for the digestion of which the body spends 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;
• nuts;
• pastries, bread, crispbread;
• oils, fats, sauces.

A healthy diet should contain foods from all of 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 draw up a competent menu for losing weight, taking into account all the subtleties and nuances.

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

Milk, dairy products:

Product	Proteins, gram	Fat, gram	Carbohydrates, gram	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

Vegetables fruits

Product	Proteins, gram	Fat, gram	Carbohydrates, gram	kilocalories
Eggplant	0. 6	0. 1	5. 5	25
Zucchini	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
Bell pepper	1, 3	0	5. 7	23
Carrot	1, 2	0. 1	7	33
Beans	four	0	4. 2	thirty
Beet	1. 7	0	eleven	fifty
Radish	1, 2	0	four	twenty
Apple	0, 4	0	11. 5	45
Orange	0. 9	0	8. 5	39
Banana	1. 5	0. 5	21	96
Plum	0. 6	0	10	44

Meat fish

Product	Proteins, gram	Fat, gram	Carbohydrates, gram	kilocalories
Hen	twenty	8. 8	0. 6	165
Rabbit	22	eleven	0	183
Beef	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	Proteins, gram	Fat, gram	Carbohydrates, gram	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
Beans	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	Proteins, gram	Fat, gram	Carbohydrates, gram	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 given products will be quite enough to make up a correct and complete diet.

Factors affecting the calorie content of foods

The question that torments many people: "Why are some foods more high in calories than others? And how, without tables and lists, can you find out which product has how many calories? "

You can evaluate the usefulness of products by several parameters:

• More fat, 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. That 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.
• The lowest calorie foods are high in water. It should be borne in mind that the saturation from such food is not long. With "watery" foods, you can easily arrange a small snack.

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

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

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

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

Another important factor is basal metabolism. It is he who is responsible for the expenditure of energy to maintain the work of the whole organism, including the work of the following systems:

• respiratory;
• circulatory;
• nervous.

When compiling a diet, it is important to remember that a person's health and energy depends on the nutritional balance.

For weight loss, it is necessary to reduce the calorie content of the usual diet. To this end, you need to calculate how many calories a person consumes daily at the time of the start of losing weight, 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, judiciously approach the process of choosing 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 kilograms.

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

• Proteins. It is this material that the body needs to maintain muscle mass. Foods that are high in 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 Burning Fat and Building Muscle - 0. 7 grams of protein per kilogram of body weight.
• Fermented milk products are a real treasure of such useful 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 gaining extra pounds. Do not think that only kefir belongs here, you can add cottage cheese, yoghurts, low-fat cheese, yogurt to the diet. You just need to take into account 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 of oatmeal, buckwheat, barley contain fiber, which requires a lot of energy to digest, which means more calories will be burned, and the metabolism will accelerate.
• Spice. Many people think that flavoring is bad for health, but this is not entirely true. Some of them, on the contrary, help burn fat. They help suppress hunger, reduce cravings for snacks. Cayenne pepper, turmeric and cinnamon are some of the few condiments that can help you lose weight without harming 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 gorge on a small amount of food, as well as improve digestion, reduce the need for sweets. Ginger - reduces hunger, and lemon juice helps to normalize metabolic processes.
• Fatty acid. Do not be afraid of the word fat, because polyunsaturated acids contribute to weight loss and must be in the diet for the body to work 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 they can be used as a snack.

What foods can not be eaten while losing weight?

The list of prohibited products is several times larger than the permitted ones. They have become so firmly established in our life that it is not always possible to refuse them. You should not immediately exclude all of the following, it is enough to start with 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, pastries, and sweets from the menu. You can replace them with slimming bars, special desserts, diet sweets 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.
• Store sauces, mayonnaises.
• Soda, packaged juices.
• Fatty dairy and fermented milk products.
• Meat and fish with a high fat content.
• Rice, pasta. Instead of the usual white rice, preference should be given to brown, it is better to buy pasta of durum wheat.
• Potatoes contain a large amount of starch, which is harmful to the figure. However, sometimes you can indulge yourself with baked potatoes.
• Alcohol is not only bad for your health, but it can also help you gain weight. Therefore, it is better to remove it from everyday life. The most non-nutritive 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 drawing up the menu, it is very convenient to use the lists of foods allowed for losing weight, indicating the calorie content per 100 grams.

Vegetables and greens

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

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

Fruits and berries

As well as vegetables and fruits, berries contribute to weight loss. It should be borne in mind that the sweetest fruits will not contribute to weight loss.

• banana = 85 kilocalories;
• pineapple = 50 kilocalories;
• grapes = 75 kilocalories;
• apple = 45 kilocalories;
• lemon = 30 kilocalories;
• peach = 40 kilocalories;
• persimmon = 60 kilocalories;
• white currant = 35 kilocalories;
• black currant = 37 kilocalories;
• red currant = 40 kilocalories;
• pear = 40 kilocalories;
• grapefruit = 35 kilocalories;
• pomegranate = 50 kilocalories;
• cranberries = 25 kilocalories;
• strawberries = 30 calories.

Many citrus fruits, especially grapefruit, are considered the most beneficial fruit in the fight against excess weight.

Cereals, beans and cereals

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;
• semolina = 75 kilocalories;
• beans = 35 kilocalories;
• beans = 58 kilocalories

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

Fish and seafood

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

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

Meat, poultry and eggs

It is this type of food that contains large amounts of animal protein.

• beef = 190 calories;
• rabbit = 100 kilocalories;
• lean pork = 315 kilocalories;
• veal = 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 on their own whether to include it in the diet or not, and you can also consult a specialist who will help you create a balanced, low-calorie diet.

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 is high in calories, but the body also needs them, as they contain valuable fats.

• peanuts = 550 calories;
• cashews = 650 kilocalories;
• hazelnuts = 700 kilocalories;
• walnut = 660 kilocalories;
• pistachios = 555 kilocalories;
• olive oil = 780 calories;
• almond = 815 kilocalories;
• apricot = 900 kilocalories;
• flaxseed = 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 several options with a minimum calorie content per 100 milliliters.

• cucumber juice = 15 kilocalories;
• beetroot = 60 kilocalories;
• pumpkin = 35 kilocalories;
• water with lemon = 30 kilocalories;
• watermelon-mint = 25 kilocalories;
• mineral water without gas = 0 kilocalories;
• ginger tea = 15 kilocalories;
• green = 0 kilocalories;
• white = 34 kilocalories;
• black coffee without sugar = 2 kilocalories.

On holidays, many people are concerned about the question, which alcoholic drinks are considered low-calorie? 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;
• red, white dry wines contain the least calories: about 65-70 kilocalories per 100 milliliters.

List of the lowest 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, it is enough to remove prohibited foods from the diet, and focus on more useful ones, with fewer calories.

When losing weight, it is worth observing the BJU ratio 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 the bulk of it be of plant origin.
• The daily fat intake for women should be 90-120 grams. Don't eliminate fats completely, replace them with beneficial lipids.
• Carbohydrates are the energy that the body needs to function properly. With sufficient physical activity, the daily intake of carbohydrates = 90-95 grams.

The following foods are recognized as 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 best consumed 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 that contains a whole range of nutrients.

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

List of foods that speed up metabolism and promote weight loss

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

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

• Pepper 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.
• Citruses accelerate all metabolic processes due to the content of fruit acids, fiber and other trace elements.
• Lean meat.
• Many people cannot imagine their life without chocolate, but when losing weight it is worth eating only dark chocolate.

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

Low calorie sweets

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

List of diet desserts and rules of use

There are some rules that you need to know in order to eat sweets without risking a slim figure:

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

You can add to the list of allowed sweets:

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

Such sweets can not only be purchased in the store, but also made on your own.

Low Calorie Weight Loss Meals From Simple Foods - Recipes

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

For breakfast, you can cook oatmeal with apple 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 cereals with salt, raisins there. Then fill with water, milk and stir.
• Place the bowl in the microwave for 3-5 minutes.
• Add chopped peeled apples to the finished porridge, and a pinch of cinnamon on top.

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

• Cut the potatoes into cubes and the carrots into strips.
• Boil a pot of water, and when the water boils, add potatoes, bay leaves, and a whole onion to it.
• Fry the carrots in a pan with a little oil.
• When the potatoes are almost cooked, remove the onion and then add the sliced processed cheese.
• After the cheese has melted, add the carrots, salt and pepper to the soup.
• After a couple of minutes, when the vegetables are completely cooked, turn off the soup, add the chopped garlic.
• Let the soup steep, and then pour into bowls, 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 on a festive table, so on holidays you will not be afraid for the beauty of your figure.