Low calorie foods and weight loss menus

It is best to start the process of losing weight by adjusting your diet and eating behavior in general. Nutritionists state that it is impossible to get the desired results without proper nutrition. Let’s take a look at the basic rules of nutrition, low -calorie foods, and recipes for delicious and healthy meals.

Slimming foods - list and table of low calorie foods

To get rid of unwanted pounds, you need to organize your diet properly. Consumption of low -calorie foods is the basis of nutrition for weight loss. Nutritionists make special lists, tables, assessments, in which they collect the most popular and affordable foods with a minimum calorie content. This information is available on the Internet, and for ease of use, this list can be printed and hung in the refrigerator.

Low -calorie foods are foods for digestion in 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 in calories.

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;
• grain;
• nuts;
• mushrooms;
• nuts;
• pastries, breads, dry bread;
• oils, fats, sauces.

A healthy diet should contain foods from all these categories. However, keep in mind that foods with different calories may fall into one category. When compiling a diet, it needs to be considered. But it is better to ask for help from an expert who will create a competent menu for weight loss, taking into account all the subtleties and nuances.

Consider the most popular low -calorie food tables by category:

Milk, dairy products:

Products	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

Fruits vegetables

Products	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Brinjal	0. 6	0. 1	5. 5	25
Zucchini	0. 6	0. 3	5. 7	27
Cauliflower	2. 5	0	4. 9	29
Cucumbers	0. 8	0	3	fifteen
Tomato	1. 1	0. 2	3. 8	24
Bell pepper	1, 3	0	5. 7	23
Radish	1, 2	0. 1	7	33
Peanuts	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
Bananas	1. 5	0. 5	21	96
Plum	0. 6	0	10	44

Meat fish

Products	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Chicken	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, nuts, mushrooms

Products	Protein, gram	Fat, grams	Carbohydrates, grams	kilocalories
Room	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
Peanuts	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

Products	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 things you can use while losing weight. But the given product will be enough to form a proper and complete diet.

Factors influencing the caloric content of food

The question that bothers many people: "Why are some foods higher in calories than others? And how, without tables and lists, can you figure out which products have how many calories? "

You can evaluate the usefulness of a product with several parameters:

• More fat, more calories. This simple rule determines the basic caloric content. For the breakdown of fats, it takes several times more energy than to process proteins and carbohydrates.
• High fiber content is an indicator of low calorie content. This is due to the fact that the body needs more time to process fiber. That is why many nutritionists advise including fiber to lose weight, because hunger will not come for a long time. But fast carbohydrate intake should be reduced, as it is digested faster.
• Low calorie foods are high in water. Keep in mind that saturation from such foods is not long lasting. With "juicy" foods, you can easily organize snacks.

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

Although oils and grains have the highest number of calories, they should not be excluded from the diet. The healthy fats it contains help the body function properly.

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

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

Another important factor is basal metabolism. He is responsible for the production of energy to manage the work of the whole organism, including the work of the following systems:

• respiration;
• blood circulation;
• tremble.

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

For weight loss, it is necessary to reduce the calorie content of the regular 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 reduce 10-20% of this result, which is usually 250-500 kilocalories. Daily caloric intake for women is 1700-1850 kilocalories, and for men-2500-2600.

What foods can you eat while losing weight?

It is important to approach the process of choosing the foods that will be in the food during the diet. You need to take calories wisely, only in this way will it be easy to part with the hated kilograms.

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

• Protein. This is the material the body needs to maintain muscle mass. Foods high in protein are digested by the body at a greater expenditure of energy. In addition, such food quickly satisfies 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 property of useful substances such as calcium, protein, vitamins A, B and D. Fermented milk products will give the body energy and help build muscle mass. They can be eaten in the evening without fear of gaining weight. Do not think that only kefir is here, you can add cottage cheese, yogurt, low -fat cheese, 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 have a high water content. They help slow down the digestion of glucose, making you feel full. The menu can be supplemented with the following foods: broccoli, cabbage, celery, grapefruit and cherries.
• Complex carbohydrates can help lose weight. Porridge is an irreplaceable product for weight loss. Low -calorie breakfasts made from oatmeal, buckwheat, barley contain fiber, which requires a lot of energy to digest, which means more calories will be burned, and metabolism will be accelerated.
• Spices. Many people think that flavoring is not good for health, but this is not entirely true. Some of them, on the other hand, help burn fat. They help curb hunger, reduce cravings for snacks. Cayenne pepper, turmeric and cinnamon are among the few flavors that can help you lose weight without endangering 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 small amounts of food, as well as improve digestion, reduce the need for sweets. Ginger - reduces hunger, and lemon juice helps normalize metabolic processes.
• Fatty acids. Don’t be afraid of the word fat, because double unsaturated acids contribute to weight loss and must be present 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 they can be made into snacks.

What foods should not be eaten while losing weight?

The list of banned products is several times larger than the allowed products. They have become so powerful in our lives that it is not always possible to reject them. You should not immediately exclude all of the following, enough to start by simply minimizing its use.

• Candy. Simple carbohydrates do not have a positive effect on the body, they only add pounds and centimeters. Try removing baked goods, pastries, and sweets from the menu. You can replace it with slimming bars, special desserts, diet candies and dark chocolate.
• Baking is quite high in calories, especially if it contains a lot of yeast. They disrupt the microflora, slow down metabolism.
• Save the sauce, mayonnaise.
• Soda, packaged juice.
• Fatty and fermented dairy products.
• Meat and fish with high fat content.
• Rice, pasta. Instead of regular white rice, preference should be given to chocolate, it is better to buy durum wheat pasta.
• Potatoes contain large amounts of starch, which is dangerous for the figure. However, sometimes you can indulge in baked potatoes.
• Alcohol is not only bad for your health, but can also help you gain weight. Therefore, it is better to remove it from everyday life. The least nutritious alcohol is considered red wine.
• Fast food, comfort food.

In addition to the fact that the use of all these products should be minimized, it is necessary to also pay attention to the beauty of the permitted products. Less preservatives, better for the body.

Calorie foods for weight loss by group

When compiling the menu, it is very convenient to use the list of foods allowed for weight loss, which shows 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;
• nuts = 60 kilocalories
• garlic = 40 kilocalories;
• green = 20 kilocalories;
• carrots = 29 kilocalories;
• cucumber = 15 kilocalories;
• tomato = 20 kilocalories;
• bit = 22 kilocalories;
• green beans = 75 calories;
• pumpkin = 22 kilocalories.

Pumpkin is considered a nutritious 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. Keep in mind that the sweetest fruits will not contribute to weight loss.

• banana = 85 kilocalories;
• pineapple = 50 kilocalories;
• wine = 75 kilocalories;
• apple = 45 kilocalories;
• lemon = 30 kilocalories;
• pic = 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;
• cranberry = 25 kilocalories;
• strawberries = 30 calories.

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

Cereals, nuts and grains

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

• room = 95-100 kilocalories;
• rice = 115 calories;
• oatmeal = 92 kilocalories;
• rice = 80 kilocalories;
• room = 135 kilocalories;
• semolina = 75 kilocalories;
• nuts = 35 kilocalories;
• nuts = 58 kilocalories

Not all of these foods are considered unhealthy, but should remain in the diet.

Fish and seafood

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

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

Meat, chicken 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 everyone can decide for themselves whether to include it in the diet or not, and you can also see a specialist who will help you create a balanced and low -calorie diet.

Low calorie items

Psychologically, many people find it difficult to stop grilling, so knowing the calorie content is very important.

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

You can also use diet bread.

Peanuts and oil

This food category is high in calories, but is also needed by the body because it contains valuable fats.

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

These ingredients are ideally added to salads.

Low calorie drinks

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

• cucumber juice = 15 kilocalories;
• bit = 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 with 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;
• dried champagne = 80-85 kilocalories;
• red and white dry wines contain the fewest 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 easy, enough to remove forbidden foods from the diet, and focus on more useful foods, with fewer calories.

While losing weight, it is necessary to pay attention to the BJU ratio so that there are no health problems.

Therefore, 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. Preferably it is largely derived from plants.
• Daily fat intake for women must be 90-120 grams. Do not get rid of fat completely, replace it with beneficial fats.
• Carbohydrates are the energy the body needs to function properly. With adequate physical activity, 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 best eaten raw because the vitamin concentration will be higher;
• green tea is the lowest calorie beverage;
• cucumber, onion, salad;
• grapefruit is a fat -burning fruit that contains a variety of nutrients.

However, you cannot make a diet just from this product, a variety of foods are the key to normal health and body function.

List of foods that increase metabolism and enhance weight loss

Metabolism is very important when losing weight. This is the metabolic process responsible for weight gain, because the faster food is digested, the less risk of developing 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.
• Oranges speed up all metabolic processes due to the content of fruit acids, fiber and other trace elements.
• Lean meat.
• Many people can’t imagine their lives without chocolate, but when losing weight, just need to eat bitter chocolate.

Before starting a diet, be sure to consult a specialist to reduce 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-no need to give up chocolate, desserts and other sweets. The main thing is to understand what you eat and what time it is.

List of food desserts and rules of use

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

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

You can add a list of allowed sweets:

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

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

Low Calorie Weight Loss Foods From Snacks - Recipes

On the Internet, you can find a variety of 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 some simple recipes using approved foods.

For breakfast, you can cook oatmeal with apples and cinnamon in the microwave. This requires 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.

• To cook, take a special dish for the microwave, pour the cereal with salt, raisins there. Then fill with water, milk and stir.
• Place the bowl in the microwave for 3-5 minutes.
• Add the chopped peeled apples to the prepared 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 slices.
• Boil a pot of water, and when the water boils, add the potatoes, bay leaves, and onions into it.
• Fry the carrots in a pan with a little oil.
• When the potatoes are almost cooked, lift the onions and then add the slices of 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.
• Let the soup steep, and then pour into a bowl, garnish with herbal ingredients.

Dinner can be exhilarating, 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 tomatoes, low -fat cheese, sour cream or olive oil, some nuts or honey. The same salad can be made at the festive table, so on the holidays you will not be afraid of the beauty of your figure.