Low calorie foods and weight loss menus

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

Weight Loss Foods: List and Table of Low Calorie Foods

To get rid of unwanted kilograms, you must correctly compose a diet. The use of low-calorie foods is the basis of nutrition to lose weight. Nutritionists make special lists, tables and rankings, where they collect the most popular and affordable foods with minimal 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.

Hypocaloric foods are those for whose digestion the body uses more energy than the product itself contains. If there are less than 100 kilocalories per 100 grams, then this product can be considered low in calories.

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

• milk, sour milk, animal milk substitutes;
• vegetables;
• fruits, nuts, berries;
• meat, offal;
• fish, shellfish;
• cereals;
• Beans;
• mushrooms;
• walnuts;
• pastries, bread, toast;
• oils, fats, sauces.

A healthy diet should contain foods from all of these categories. However, it is worth remembering that foods with different calories can be present in one category. When composing a diet, it is worth considering. But it is better to seek the help of a specialist who will draw up a competent menu for weight loss, 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	fifteen	3, 5	51
Low-fat cottage cheese	Eighteen	0, 6	fifteen	86
Ryazhenka	3	6	four	85

Fruits vegetables

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	eleven	0, 2	3. 8	24
Bell pepper	1, 3	0	5. 7	2. 3
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	Four. Five
Orange	0, 9	0	8. 5	39
Banana	fifteen	0, 5	twenty-one	96
Plum	0, 6	0	10	44

Fish meat

Product	Proteins, gram	Fat, gram	Carbohydrates, gram	kilocalories
Chicken	twenty	8. 8	0, 6	165
Rabbit	22	eleven	0	183
Cow meat	nighteen	12, 5	0	187
Turkey	21, 6	12	0, 8	197
Perch	18, 5	0, 9	0	82
Zander	nighteen	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	3. 4. 5
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

Bakery 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 enough to make a correct and complete diet.

Factors that affect the caloric content of food.

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

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

• More fat, more calories. This simple rule determines the basic caloric 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 low calorie content. This is due to the fact that the body takes much longer to process fiber. That is why many nutritionists advise including fiber to lose weight, because the feeling of hunger will not last long. But you should cut back on fast carbohydrates, as they are digested much faster.
• Lower calorie foods are rich in water. It should be borne in mind that the saturation of such foods is not long-lasting. With "watery" foods, you can easily make a small snack.

Based on the table above, vegetables can be determined to be the lowest in calories, followed by fruits, fish, shellfish, milk, and poultry.

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

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

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

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

• respiratory;
• circulatory;
• highly strung.

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

To lose weight, it is necessary to reduce the caloric content of the usual diet. For this purpose, you need to calculate how many calories a person consumes per 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 to 2600.

What Foods Can You Eat While Losing Weight?

It is important to competently and judiciously approach the process of choosing the foods that will be present in the diet during the diet. It is necessary to consume calories wisely, only in this way will it be easy to get rid of the hated kilograms.

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

• Proteins It is this material that the body needs to maintain muscle mass. Foods rich in protein are digested by the body with a higher energy expenditure. In addition, these foods quickly satisfy hunger. The highest protein content is found in beef, fish, chicken, and eggs. Optimal formula for burning fat and building muscle: 0. 7 grams of protein per kilogram of body weight.
• Fermented dairy products are a true treasure trove of such useful substances as calcium, protein, vitamins A, B and D. Fermented dairy products will provide energy to the body and help build muscle mass. They can be consumed at night without fear of gaining extra kilos. Do not think that only kefir belongs here, you can add cottage cheese, yogurts, low-fat cheese and yogurt to the diet. You only need to take into account the percentage of fat, preference should be given to low-fat products.
• Vegetables, fruits, berries - these are foods that are high in water content. They help slow down the digestion of glucose, keeping you 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 from oatmeal, buckwheat, and barley contain fiber, which requires a lot of energy to digest, which means more calories will be burned and the metabolism will speed up.
• Spice. Many people think that flavoring is bad for your health, but this is not entirely true. Some of them, on the contrary, help burn fat. They help suppress hunger, reduce snack cravings. Cayenne pepper, turmeric, and cinnamon are some of the few seasonings 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 and reduce the need for sweets. Ginger: reduces hunger and lemon juice helps normalize metabolic processes.
• Fatty acid. Don't be afraid of the word fat, because polyunsaturated acids contribute to weight loss and must be in the diet for the body to function properly. This includes walnuts. How many nuts are allowed a day to lose weight? 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 cannot be eaten while losing weight?

The list of prohibited products is several times greater than the allowed one. They have become so firmly established in our lives that it is not always possible to reject them. You shouldn't immediately exclude all of the following, just start with just minimizing your consumption.

• Sweet. Simple carbohydrates have no positive effect on the body, they just add extra pounds and inches. Try to remove baked goods, cakes, and sweets from the menu. You can replace them with slimming bars, specialty desserts, diet sweets, and dark chocolate.
• Baking is quite high in calories, especially if it contains a lot of yeast. They disrupt the microflora and slow down the metabolism.
• Save sauces, mayonnaise.
• Soda, packaged juices.
• Fatty dairy and fermented dairy products.
• High-fat meat and fish.
• Rice pasta. Instead of the usual white rice, preference should be given to whole wheat, it is better to buy durum wheat pasta.
• Potatoes contain a large amount of starch, which is detrimental to the figure. However, sometimes you can treat yourself to baked potatoes.
• Not only is alcohol bad for your health, it can also help you gain weight. Therefore, it is better to remove it from everyday life. The least nutritious alcohol is considered to be red wine.
• Fast food, fast food.

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 allowed products. The fewer preservatives, the better for the body.

Caloric foods for weight loss by group

When preparing the menu, it is very convenient to use the lists of foods allowed to lose weight, indicating the caloric 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
• onions = 40 kilocalories;
• green = 20 kilocalories;
• carrots = 29 kilocalories;
• cucumbers = 15 kilocalories;
• tomato = 20 kilocalories;
• beet = 22 kilocalories;
• peas = 75 calories;
• pumpkin = 22 kilocalories.

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

Fruits and berries

In addition to 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;
• blueberries = 25 kilocalories;
• strawberries = 30 calories.

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

Cereals, beans and cereals

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

• buckwheat = 95-100 kilocalories;
• rice = 115 calories;
• oats = 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 must still be present in the diet.

Fish and shellfish

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

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

Meat, poultry and eggs

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

• beef = 190 calories;
• rabbit = 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 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 and hypocaloric diet.

Low calorie baked goods

Psychologically, many people find it very difficult to stop 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 they are also necessary for 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;
• 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 caloric content per 100 milliliters.

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

During the holidays, many people are concerned with the question: what 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;
• Dry red and white wines contain the fewest calories - around 65-70 kilocalories per 100 milliliters.

List of foods with fewer calories

Low calorie foods are believed to be good for your figure. Losing weight with the help of PP (proper nutrition) at home is very simple, just eliminate the prohibited foods from the diet, and focus on the most useful, with fewer calories.

When losing weight, it is worth looking at 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 times weight in kilograms. The resulting figure is the amount of protein required. It is better that most of it is 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 the body needs to function properly. With sufficient physical activity, the daily carbohydrate intake = 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 better to consume it raw, since the concentration of vitamins will be higher;
• green tea is the drink with the fewest calories;
• cucumber, onion, salad;
• Grapefruit is a fat burning fruit and contains a wide range of nutrients.

However, you should not 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 stimulate metabolism and promote weight loss

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

There is a comprehensive 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.
• Citrus fruits 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 to minimize the risks associated with individual bodily reactions.

Low calorie sweets

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

List of diet desserts and rules of use.

There are some rules that you should know to be able to eat sweets without risking a slim figure:

• It is recommended to consume any sweet 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 consumed a couple of 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.
• Dear.
• Fruit jelly, jelly, marshmallows, marshmallow.
• Candied fruits, nuts.
• Halva.
• Low-fat cottage cheese and yogurt.

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

Low Calorie Meals For Weight Loss From Simple Foods - Recipes

On the Internet, you can find various menus for all tastes. There are options for all price segments. If necessary, you can find a ready menu for a week or a month. We will look at some simple recipes that use approved foods.

For breakfast, you can cook apple cinnamon oatmeal 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 cereals, raisins there. Then fill with water, milk and stir.
• Place the bowl in the microwave for 3-5 minutes.
• Add peeled and chopped 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.
• Bring a pot of water to a boil, and when the water boils, add potatoes, bay leaves, and a whole onion.
• 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 fully cooked, turn off the soup, add the minced garlic.
• Let the soup stand and then pour into bowls, garnish with herbs.

Dinner can be hearty, but low in calories. You can make a light salad with 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 walnuts or honey. The same salad can be made on a festive table, so in the holidays you will not be afraid for the beauty of your figure.