Low-calorie foods and slimming menus

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

Diet foods - low calorie food list and table

To get rid of unwanted kilograms, it is necessary to correctly compose a diet. The use of low-calorie foods is the basis of nutrition to lose weight. Nutritionists create lists, tables, special ratings, in which they collect the most popular and 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 that contained in the product itself. If there are less than 100 kilocalories per 100 grams, 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, nuts, berries;
• meat, offal;
• fish, seafood;
• cereals;
• beans;
• mushrooms;
• peanuts;
• pastries, bread, rusks;
• 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 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	protein, gram	Fat, gram	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, gram	Carbohydrates, grams	kilocalories
Aubergine	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
sweet 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

Fish meat

Product	protein, gram	Fat, gram	Carbohydrates, grams	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	protein, gram	Fat, gram	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
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, fats, oils

Product	protein, gram	Fat, gram	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 up a correct and complete diet.

Factors affecting the calorie content of food

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

It is possible to evaluate the usefulness of the products based on several parameters:

• The more fat, the more calories. This simple rule determines the basic calorie content. Much more energy is required for the breakdown of fats 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 takes a lot longer to process the fiber. That is why many nutritionists recommend 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.
• Lower calorie foods are high in water. It should be borne in mind that the saturation of such food is not long-lasting. With "watery" foods, you can easily organize 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 function properly.

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

The balance between consumption and consumption is the most important indicator, it directly depends on physical activity. This is what determines the calorie consumption. Many nutritionists also pay attention to a person's emotional background. There is an opinion that deeply concerned people 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 the basal metabolic rate. 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 depend on the balance of nutrition.

For weight loss, it is necessary to reduce the calorie content of the usual diet. To this end, it is necessary to calculate how many calories a person consumes daily at the time of weight loss, 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 approach the process of choosing the food that will be present in the diet during the diet with competence and judgment. 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 roughly divided into the following categories:

• proteins. It is this material that the body needs to maintain muscle mass. Foods with a high protein content 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 trove of useful substances such 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 weight. Do not think that only kefir belongs here, you can add cottage cheese, yogurt, 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, making you feel 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 based on oatmeal, buckwheat, barley contain fiber, which requires a lot of energy to digest, which means that more calories will be burned and the metabolism will speed up.
• Spice. Many people think that the aroma is bad for health, but this is not entirely true. Some of them, on the contrary, help burn fat. They help suppress hunger, reduce the desire 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 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 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 cannot be eaten while losing weight?

The list of prohibited products is several times larger than the allowed ones. They have become so firmly rooted in our life that it is not always possible to reject them. You shouldn't immediately rule out all of the following, it is enough to simply start by minimizing their consumption.

• Desserts. Simple carbohydrates have no positive effect on the body, they only add extra pounds and inches. Try removing baked goods, pastries, and sweets from the menu. You can replace them with weight loss bars, specialty desserts, diet sweets and dark chocolate.
• Baking is quite high in calories, especially if it contains a lot of yeast. They destroy the microflora, slowing down the metabolism.
• Store sauces, mayonnaise.
• Soda, packaged juices.
• Fatty dairy products and fermented dairy products.
• High-fat meat and fish.
• Rice, pasta. Instead of the usual white rice, brown should be given preference, it is better to buy durum wheat pasta.
• 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, 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, ready meals.

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 fewer 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 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
• onions = 40 kilocalories;
• green = 20 kilocalories;
• carrots = 29 kilocalories;
• cucumbers = 15 kilocalories;
• tomato = 20 kilocalories;
• beets = 22 kilocalories;
• peas = 75 calories;
• pumpkin = 22 kilocalories.

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

Fruits and berries

In addition to fruits and vegetables, berries contribute to weight loss. It should be borne in mind that sweeter 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 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;
• 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 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;
• shrimp = 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;
• calf = 90 kilocalories;
• turkey = 190 calories;
• chicken eggs = 155 calories;
• quail = 165 calories.

Animal proteins, of course, are necessary for the body, but each person can decide for himself whether to include them in the diet or not, and you can also consult a specialist who will help you create a balanced and low-calorie diet.

Low-calorie baked goods

Psychologically, many people find it very difficult to give up cooking, 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 food is rich 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;
• flax seeds = 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 for 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.

During the holidays, many people are worried about the question: which alcoholic beverages are considered low-calorie? The following types of drinks can be distinguished:

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

List of the lowest calorie foods

Low-calorie foods are believed to be good for the 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 the most 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 most are of plant origin.
• The daily fat intake for women should be 90-120 grams. Don't completely eliminate fats, 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, as the concentration of vitamins will be higher;
• green tea is the least caloric drink;
• cucumber, onion, salad;
• Grapefruit is a fat-burning fruit that contains a whole range of nutrients.

However, you shouldn't diet from these products alone, a variety of food 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 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 whole list of foods that help speed up metabolism:

• Pepper and other spices help speed up the metabolism by up to 25%.
• Coffee and green tea help speed up the metabolic processes due to caffeine.
• Dairy products, due to their potassium content, also stimulate metabolism.
• Citrus fruits accelerate all metabolic processes thanks to the content of fruit acids, fibers and other trace elements.
• Low-fat meat.
• Many people cannot imagine their life without chocolate, but when you lose weight it is worth eating only bitter chocolate.

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

Low calorie sweets

Many people find avoiding sweets to be the hardest part of any diet. We are in a hurry to please the sweet tooth - there is no need 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 dietary sweets and rules of use

There are some rules you need to know to eat sweets 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 sweets should only be eaten a couple of times a week.
• Do not completely exclude chocolate from the diet, it contains a lot of useful substances.

You can add to the list of allowed sweets:

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

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

Low calorie meals to lose weight 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-made menu for a week or a month. We will look at some simple recipes that use 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 skim 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 mix.
• Microwave the bowl for 3-5 minutes.
• Add the 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 the potatoes, bay leaves and a whole onion.
• Fry the carrots in a pan with a drizzle of oil.
• When the potatoes are almost cooked, remove the onion and then add the sliced melted 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 minced garlic.
• Leave the soup to infuse, 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 salad itself can be prepared on a festive table, so on the holidays you will not be afraid of the beauty of your figure.