Low-calorie meals for weight loss from simple products

Nutritionists consider foods that contain no more than 100 kcal per 100 grams of weight to be low-calorie. Another name is negative calorie foods.

Calculating the caloric content of your diet and the desire to get rid of extra pounds are closely interrelated processes. When losing weight, the menu mainly consists of low-calorie foods and light recipes prepared from a list of allowed ingredients.

What are the lowest calorie foods suitable for weight loss and preparing dietary recipes? Let's find out!

What foods are called low-calorie?

It is understood that foods require more energy from the body to digest, which minimizes the number of calories consumed.

Factors affecting the calorie content of foods

To obtain energy, a person needs calories.

However, excessive consumption of rich foods leads to adverse consequences:

• gastrointestinal diseases;
• metabolic disorders;
• obesity, etc.

It is necessary to take into account the calorie content of ready-made dishes, weighing the ingredients in dry/raw form. Relevant for people who are losing weight or maintaining their weight category.

Provided that a person has no malfunctions in the functioning of organs and no diseases, then the digestibility of nutrients is:

• proteins – 4.5 kcal/g;
• fats – 9.3 kcal/g;
• carbohydrates – 4.1 kcal/g.

The number of calories and the glycemic index of a product change under the influence of several factors:

1. Grinding and mixing: dishes with a puree consistency are absorbed faster and easier by the body with little loss of energy value.
2. Cooking: Roasting, baking, steaming and boiling increase the nutritional value.

Diet or life?

More than 70% of representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman makes a decision on a diet, she not only stops eating “normally,” but also restricts her partner’s diet, which negatively affects his condition, Moreover, not only psychological, but also physical.

About 50% of men said that during the “diet period” the character of a representative of the fair sex sharply and severely deteriorates. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often scandals with her family and “takes it out” on close people, primarily on a man.

Approximately 37% of the stronger sex experience severe psychological discomfort when communicating with women on a strict diet. They noted that such women are so focused on the process of losing weight that they simply “stop noticing the rest of the world,” talking only about diets, losing pounds, caloric content of foods, and so on.

About 28% of the stronger sex assure that during a diet, a woman feels very unhappy, which affects her quality of life in general. Such men prefer to see their girlfriends, perhaps not similar to the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, together with loving men.

Table: foods that promote weight loss by group

The table lists common foods and their calorie counts. For convenience, low-calorie foods are divided into food groups.

Vegetables and greens

The product category is enriched with fiber and contains the fewest calories. When losing weight, the food group takes a leading place when creating a menu.

Berries and fruits

Along with vegetables, berries and fruits are considered low-calorie foods. However, you need to be careful with this group of plant foods - sweet fruits are rich in fructose, which belongs to the category of fast/simple carbohydrates, which can slow down the process of losing excess weight.

Cereals, cereals, legumes

The main part of food is slow carbohydrates, which supply the body with energy for a long time.

Porridges, side dishes and legumes must be part of the diet menu, despite their high calorie content. Quality carbohydrate:

• does not cause a high spike in blood sugar;
• charges with energy for a long time;
• supplies the body with vital macro and microelements.

Fish and seafood

Seafood and fish, high in healthy polyunsaturated fats, are a source of omega-3. Another storehouse of fatty acids is unrefined oils. The consumption of the ingredient must be controlled due to its high calorie content.

Seafood is an excellent source of protein, which is important when creating a menu for a low-carb diet or a classic diet with a calorie deficit.

Poultry, eggs, meat

The food group is the main source of animal protein. To calculate the caloric content of a diet for the purpose of losing weight, it is necessary to remember that cuts of meat products have different caloric content.

Low-calorie baked goods

Industrial bakery products remain prohibited with proper nutrition and weight loss, but if you cannot refuse these products, then it is recommended to give preference to yeast-free baked goods made from whole grain flour.

Nuts and oils

Nuts and oils provide the body with healthy fats but are high in energy value. Food portions must be kept under control.

The way to use oils and nuts is as a salad dressing. Healthy, tasty, no harm to the waist!

Low calorie drinks

Low-calorie drink menus vary depending on the starting ingredients and the addition of additional ingredients. The table shows the calorie content per 100 ml of liquid.

The most important

There is a huge amount of healthy food with a calorie content from zero to 70 kcal.
Most of the foods listed here are available year-round, go well together, and don't require a lot of cooking effort. Tags:

• Vitamins
• Vegetables
• Fruits
• Calorie content
• Weight loss

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List of foods with the lowest calories

Low-calorie foods improve health and help with body shaping. With a rationally designed menu, the feeling of hunger will not haunt those losing weight.

The ratio of BJU varies depending on the chosen diet. The amount of fat on the keto diet predominates in contrast to the protein diet. Before choosing a nutrition plan, it is important to assess your body's characteristics, set a goal, and be aware of the risks. Insufficient intake of nutrients into the body can lead to severe pathologies:

1. Proteins - to calculate the protein requirement, you need to multiply your net weight (kilograms) by 1.5. It is preferable that the basis of nutrition consists of plant proteins.
2. Fats - the average daily fat intake is 85-115 grams. You can’t remove fats from your diet, because... the body becomes weaker and susceptible to disease. You will have to forget about the quality of skin and hair.
3. Carbohydrates – Carbohydrates are primarily needed for energy. The daily norm depends on physical activity, age, and daily activity.

List of protein foods that promote weight loss:

• Chicken
• Turkey
• Veal
• Lean beef
• Zander
• Rabbit
• Pike
• Pollock
• crucian carp
• Flounder
• Cottage cheese 5-9%
• Quail and chicken eggs.

If low-calorie foods are cooked in oil, they will lose most of their beneficial properties, and the final calorie content of the dish will increase. It is preferable to steam, boil or bake in foil.

List of the lowest calorie foods

Let's look at the main ones:

1. Carrot. A crunchy, fortified vegetable, healthy in any form.
2. Broccoli. Low-calorie, healthy, hypoallergenic vegetable. Good to eat both boiled and raw. Broccoli does not require long cooking and will only take a few minutes. Prolonged heat treatment leads to loss of beneficial properties.
3. Artichoke. A product rich in iron, magnesium and calcium. Artichoke improves metabolism, which helps in the fight against excess weight.
4. Chilli. Used to prevent diseases of the gastrointestinal tract, cardiovascular system, and cancer.
5. Tea. Green and herbal are considered the most useful. Adding sugar and flavorings increases the calorie content.
6. Grapefruit. Citrus fruit with low energy value and one drawback - not everyone will like the bitter taste.
7. Cucumber. A healthy green vegetable. Its use is permissible in any quantity.
8. Bulb onions. The vegetable itself is healthy, but it is better not to get carried away with it in its pure form to avoid discomfort in the stomach.
9. Salad. Greens that are rich in microelements and vitamins.

The above products complement the diet, but are not the predominant components. Many low-calorie dishes have been invented that help maintain weight without a systematic feeling of hunger.

Complex carbohydrates and their composition

For proper functioning of the body, carbohydrates are necessary. When the nutrient is consumed in sufficient quantities, a person’s physical and mental performance improves.

The reason to reduce the amount of macronutrients is to maintain a low-carbohydrate diet; otherwise, it is not recommended to reduce the levels below 100 g. It is enough to adjust the diet in the ratio of fast (simple) and slow (complex) carbohydrates.

Complex carbohydrates should make up the bulk of your daily diet. The table shows foods containing complex carbohydrates.

Foods rich in simple carbohydrates lead to obesity. It is necessary to completely remove the nutrient from a menu designed for weight loss. We are talking about sugar, sweets and flour products.

Basic metabolism. What it is?

Basic metabolism is the caloric content of the diet for weight loss, which must be observed daily. The ROB level describes how many calories the body burns while at rest.

Few calories: when it’s bad and when it’s good

It is necessary to know the daily TEV to avoid excessively low energy value of the menu. Don’t be alarmed if your basal metabolic rate is above 1200 kcal. The body will gradually lose excess weight and the ROM will decrease, after which it will be possible to reduce incoming calories without harm to health.

Secrets of cooking dishes with the least amount of calories

With simple, calorie-counted recipes in stock, you can prepare healthy meals quickly and easily. We offer a selection of recipes that will please you on a diet and are suitable for everyday nutrition outside of weight loss.

Cereals

Cereals have never been considered low-calorie, but many diets are based specifically on cereals. Why? The fact is that only dry cereals are high in calories. When cooked, their calorie content is noticeably reduced.

• Wheat porridge in viscous form - 90 kcal/100 g. Contains vitamins E, C, A, group B, PP. It is also rich in useful microelements: calcium, iron, phosphorus and others. Eliminates problems with the gastrointestinal tract, strengthens the immune system.
• Friable rice - 113 kcal/100 g. Removes toxins and waste from the body, improves digestion. Contains antioxidants, as well as useful microelements: iodine, zinc, phosphorus, calcium, B vitamins.
• Viscous oatmeal - 88 kcal/100 g. An excellent source of fiber, as well as microelements: iodine, zinc, calcium, magnesium and others. It has a beneficial effect on the development of muscle and bone tissue and improves metabolism.

Salads

Salads are synonymous with weight loss. It's the dressings that make them high in calories. Instead of mayonnaise, it is recommended to use vegetable oil and homemade sauces. This will make the salad dietary.

Raw mushroom salad

The preparation uses champignons, which are consumed without heat treatment: just wash and clean the ingredient. Mushrooms contain 22 kcal per 100 grams of product. The calorie content of the salad is 50 kcal.

Raw mushroom salad

Recipe No. 1
Cooking method:

• Wash the mushrooms, dry them, cut into slices.
• Wash the vegetables and chop as desired.
• Chop the herbs and garlic and add to the rest of the vegetables.
• Add spices, season with olive oil and soy sauce.

Ingredients: - champignons - 150 g; — cherry tomatoes — 150 g; - bell pepper - 1 pc.; – purple onion – ½ pcs.; - greens - optional; - salt, pepper - to taste; - garlic - 1 clove; - olive oil - 2 tbsp. l.; - soy sauce - 1 tbsp. l.

Celery and apple salad

The dish turns out healthy and tasty. The ingredients are combined and replaced with analogues. 100 grams of salad contains 45 kcal.

Celery and apple salad

Recipe No. 2
Cooking method:

• Peel the apple, cut into strips, sprinkle with lemon juice.
• Wash the celery and chop.
• Divide the cauliflower into florets and blanch.
• Chop the greens and add to the salad.
• Dressing: mix sesame seeds, olive oil, mustard.
• Season the salad and mix thoroughly.

Ingredients: - apple - 200 g; - celery - 2 stalks; - cauliflower - 1 medium head; - olive oil - 2 tbsp. l.; - lemon juice - 1 tbsp. l.; - mustard, sesame - 1 tbsp. l.; - seasonings, salt - to taste; - greens - to taste.

Salad “Appetizing”

The salad is high in protein and fiber. 100 grams of the finished dish contains 90 kcal. Brown rice is suitable as a side dish.

Salad “Appetizing”

Recipe No. 3
Cooking method:

• Bake or boil chicken fillet, first drizzling with olive oil and sprinkling with spices.
• Cut the fillet into small pieces.
• Wash greens and lettuce leaves and chop.
• Cut the cherry into quarters.
• Combine the ingredients, add salt to taste, sprinkle with grated cheese, and season with olive oil.

Ingredients: - chicken fillet - 150 g; — cherry tomatoes – 5 pcs.; - lettuce leaves - 1 bunch; — basil – 1 bunch; — hard cheese — 15 g; - salt - to taste; - olive oil - 1 tbsp. l.

Meat dishes

Hot meat dishes are rich in amino acids and protein, which is important when building muscles. It is recommended to give preference to low-fat varieties of poultry and meat, offal and minced meat. Vegetables are served as a side dish for the meat dish.

A chicken in the oven

Per 100 grams of finished dish – 120 kcal.

A chicken in the oven

Recipe No. 4
Cooking method:

• Wash the fillet, cut into small pieces, add salt, add herbs and spices, and leave to marinate for 30 minutes.
• Wash, peel, cut and salt vegetables.
• Place vegetables and fillets in a sleeve, sprinkle with olive oil, bake for 40 minutes at 220 degrees.

Ingredients: - chicken fillet - 350 g; - zucchini - 1 pc.; — tomato – 2 pcs.; — carrots – 1 pc.; - olive oil - 2 tbsp. l.; - rosemary, parsley, dill, basil - optional; - salt, spices - to taste.

Chicken casserole

There are 160 kcal in 100 grams of casserole. Suitable for serving for breakfast or lunch.

Chicken casserole

Recipe No. 5
Cooking method:

• Boil broccoli for 5 minutes.
• Beat eggs and milk in a separate bowl.
• Grind the onion in a blender and add to the minced meat.
• Wash the bell pepper and cut into rings.
• Grease a baking sheet with olive oil, add bell peppers, broccoli, and minced chicken.
• Pour in the egg-milk mixture, sprinkle with grated cheese, bake for 40 minutes at 180 degrees.

Ingredients: - minced chicken fillet - 300 gr.; - broccoli - 500 g; — onion – 1 pc.; — chicken egg – 2 pcs.; — milk 0.5% — 150 ml; — bell pepper – 2 pcs.; — hard cheese — 50 g; - greens - optional; - spices, salt - to taste.

Frozen berry smoothie

In one serving:

366 calories.
Cooking time:
5 minutes.

Ingredients for 2 servings:

• 1 frozen banana, peeled and chopped;
• 2 cups frozen strawberries, raspberries or cherries;
• 1 glass of milk;
• 1/2 cup plain or vanilla yogurt;
• 1/2 cup freshly squeezed orange juice;
• honey to taste.

Place all ingredients in a blender and grind until smooth, pour into glasses.

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Dessert

Sweets are a favorite treat. The principles of proper nutrition require the exclusion of industrial desserts from the diet. It’s a great blessing that it is possible to replace store-bought cookies and sweets with healthy products made from fruits, cottage cheese, pumpkin, etc.

Curd dessert

100 grams contain 65 kcal. Additives vary depending on the fruit season. It is recommended to give preference to fresh ingredients.

Curd dessert

Recipe No. 6
Cooking method:

• Grind the cottage cheese through a sieve.
• Add yogurt, sweetener to taste, garnish with berries.

Ingredients: - low-fat cottage cheese - 200 g; - yogurt 1.5% - 100 ml; – strawberries – 100 g; - sweetener - to taste.

Strawberry marshmallow

100 grams of delicacy contains 78 kcal.

Strawberry marshmallow

Recipe No. 7
Cooking method:

• Wash the strawberries and puree with an immersion blender.
• Add gelatin to the mixture and let it brew for 1-2 minutes.
• Add sweetener and juice of half a lemon to the berry puree.
• Put the mixture on the fire, do not bring to a boil.
• Cool the mixture, beat with a mixer for 5-7 minutes.
• Cover the pan with parchment, pour out the mixture, and refrigerate for 3 hours.

Ingredients: - strawberries - 200 gr.; — gelatin – 1 sachet; - sweetener - to taste; – lemon – ½ pc.

Low-calorie meals for weight loss will help you lose excess weight smoothly and safely without harming your health. They are easy and simple to prepare. The number of meals is determined individually - it can be split meals (6 meals) or the classic 3 times.

The diet can be original and varied, the main thing is the desire to change your figure for the better and show your imagination.

40-50 kcal

Carrots, celery root, celery stem, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, low-fat kefir, skim milk.
What to eat to lose weight

To lose weight, you need to eat. But not everything in a row, but products that will help you get rid of excess water and fat, build a new beautiful body, not be sad and look fresh. Check out the list of 50 superfoods for weight loss.

Carrot sticks and celery stalks are not only a tasty snack that
replaces chips
, but also a real lifesaver for those who have stopped smoking. One large stalk of celery contains only ten kcal.