Low-calorie foods: list. Useful low-calorie foods

A lot of people promise themselves to start eating right on Monday. It turns out this is not for everyone. An even smaller percentage of these people will adhere to such a diet for at least a year. Real units can make proper nutrition their way of life. To help your body “not break down” ahead of time, it’s important to keep track of what and how you eat.

Healthy Weight Loss Diet

Obesity is becoming a big problem for humanity. It’s not even the pair of extra kilograms that is terrible, but what follows it are various diseases.

As a rule, overweight is not limited to the development of shortness of breath or heart problems. Each organ, without exception, suffers from this. In most cases, overweight leads to diabetes, and this diagnosis will go through its life with its owner, depriving him of the opportunity to enjoy food, and sometimes his favorite pastime.

Eating the most low-calorie foods will help to avoid such consequences. It is important that such a diet becomes a way of life. It is necessary not only to select the right and wholesome foods, but also to be able to cook them, and also to monitor what a person eats out of the house.

Any dish from a restaurant, even the most expensive one, will be much more high-calorie than a similar dish cooked at home. Therefore, trips to cafes are best limited, and when you visit them, it is still preferable to vegetable dishes, light berry desserts and soft drinks, since alcohol can increase or cause hunger.

Diet Nutrition

In the process of losing weight, the main problem is the need to balance your diet. When reducing the amount of kilocalories consumed, it is important to maintain the proportions between carbohydrates, proteins and fats. For this, it is important to remember that fats or carbohydrates cannot be completely excluded from the diet. Proteins are the “building material”, but without a sufficient amount of the remaining two organic substances, it is impossible to achieve a long-term positive effect from the diet.

Another important point in losing weight is drinking the right amount of water. On average, this figure is 1800-2000 milliliters per day. It may sound funny, but the lowest-calorie product for every day can be called water. Of course, if you drink only it, then it will not bring to good, but at the very beginning of the diet in this way you can fool your stomach. If you really want to eat, and it’s already midnight on your watch, you can drink a glass of warm water.

Nutrition for certain types of diseases

Knowledge of recipes for dishes from low-calorie foods will be needed not only for losing weight. People with digestive problems also often follow such a diet. Cholecystitis, diabetes and many other diseases require a special diet. In some cases, life may depend on this.

Foods high in fats and carbohydrates provoke insulin release, which is bad for people with diabetes. Patients with cholecystitis may experience discomfort after consuming such dishes and products.

Nutrition for gastritis and duodenal ulcer should be as low in calories as possible. At a minimum, fatty and heavy foods will cause discomfort in the stomach, but can also lead to more serious consequences: hospitalization and surgery.

In order to make your diet correct and safe, it is important to know which foods to eat, how to cook them, and even how to store them. But the most important thing is not to be lazy and calculate the calorie content of the consumed products. Special tables and lists of low-calorie foods can help people with this. For counting, it is best to have a notebook. For a simpler and faster calculation, special scales are suitable that show the content of fats, carbohydrates and proteins.

Low calorie foods list

It seems to many that for full saturation you need to eat something solid: mashed potatoes with cutlet, fish soup, potato salad and a dessert. If these dishes are not present in the diet, it seems that the person is not eating well. Any diet is primarily associated with something tasteless. It seems that a person will have to eat “grass”. This, of course, is not so.

In nature, low-calorie and tasty foods are found. For example, fruits, berries, dairy products. Such a diet is ideal for many girls and women. Although for men it will be a little "poor."

For example, low-calorie dairy products include low-fat cottage cheese and milk, as well as kefir and yogurt without added sugar. They can be consumed at any time of the day and not worry about the consequences. Unfortunately, such low-calorie foods are not satisfying.

To comply with the diet, you can also give preference to vegetables. Below is a small table with the calorie content of the main fruit crops.

The most high-calorie vegetable is potatoes. In 100 grams of the product can be 80-100 kcal. If the potato is boiled with salt, and then seasoned with butter or milk, then its usefulness is reduced by a half or even two times. Therefore, anyone trying to keep a low-calorie diet should limit their potato intake. The same goes for soups. The calorie content of such dishes can be very, very high, and the benefit is minimal.

Salad is not a panacea

A very big mistake of people who try to monitor proper nutrition is their true belief that any dish of the most low-calorie foods will be useful. This, of course, is not so. The cooking method and the additional ingredients used in the dishes are important. For example, a salad dressing that uses mayonnaise will not be useful. Also, lean beef fried in vegetable oil turns into a "forbidden fruit."

Uncontrolled consumption of sweet fruits and berries will also not be beneficial to the diet. Grapes can contain up to 70 kcal per 100 grams of product. At first glance, it can show that this is not so much. But even in the simplest fruit salad (apples + kiwi + banana) can contain up to 200 kcal. Such a dish will no longer be low-calorie, although it can still claim to be useful.

Vegetable salads are also not always 100% healthy. For example, a salad with fresh carrots and white cabbage will be quite useful, and if you add potatoes, dressing (oil, mayonnaise, sauce or sour cream) to it, then it definitely will not get into the list of the lowest-calorie foods and dishes.

Myths about sweets

If during the day 100% of the calories eaten is not more than 10% of the calories obtained due to various goodies, then this will not bring any problems. But refuse sugar in tea and coffee is necessary. Do not add it to homemade fruit drinks and compotes. Sugar greatly increases the calorie content of any foods and dishes.

Sweet tooth does not have to completely give up sweet. You can simply give preference to safer goodies: marmalade (without sugar), oatmeal cookies, rye gingerbread cookies, dark and dark chocolate, marshmallows, sorbet ice cream or wedge syrup without sugar.

You can replace sweets with dried fruits, nuts or fresh berries. As desserts, white fat-free yoghurts without sugar with the addition of fruits or berries are suitable. You can also add a couple of tablespoons of honey or maple syrup to the morning diet.

How to balance nutrition?

The amount of carbohydrates, fats and proteins consumed during the day should be proportional. Fats or carbohydrates cannot be completely ruled out. Therefore, you can leave rice, spaghetti and pasta from durum wheat, some cereals, rye bread, some sauces and dressings (in particular, mustard, wasabi or tomato paste) in the diet.

Eggs can only be consumed boiled, scrambled eggs and omelets are prohibited, but this product cannot be completely excluded from the diet. The same goes for cheeses. It is only important to choose hard varieties with a low fat content (not more than 40%, and preferably 20-25%).

You need to eat in small portions every 2.5-3 hours, drink enough water, limit yourself to coffee and black tea.

Myths about flour

Buns and gingerbread should be used with caution, but you should not forget about them once and for all. Flour in the diet responds to some B vitamins, the lack of which in sufficient amounts in the diet can lead to problems in the future.

It is better to choose yesterday’s pastries made from oat, rye or any durum wheat flour. You also do not need to buy rolls in glaze and sugar sprinkles, donuts and white yeast dough are strictly forbidden.

Heat treatment: for or against

It is generally accepted that fresh vegetables and fruits are more beneficial. The way it is. If possible, they should be consumed raw. They can also be steamed or “dried” in the oven. Frying and deep-frying are strictly contraindicated for those who suffer from various diseases of the gastrointestinal tract or are trying to lose weight.

Oil from grape seeds, olive or truffle can be consumed "fresh". So it is tastier and healthier. One spoon of such oil per serving of salad will not harm the body and will help to quickly absorb a number of trace elements. Frying on such oils is practically equivalent to frying on ordinary sunflower.

What to cook?

Simple and easy-to-prepare salads from the lowest-calorie foods are known to everyone: "Spring", "Vitamin", "Caesar", "Carrot", "Beetroot with sour cream" and others. Their preparation will take very little time. It is best to season such dishes with low-fat kefir, sour cream with a fat content of not more than 10%, white yogurt, a spoonful of vegetable oil.

As an afternoon snack, you can serve vegetable or fruit slices without dressing or with sour cream whipped without sugar. You can also mix berries or fruits with low-fat dairy products in a blender, getting a kind of mousse.

Desserts can be easily prepared from nuts, berries, dried fruits, crumbs from oatmeal cookies. This can be home-made non-fat ice cream (from banana and white yogurt), cookies made from rye flour or ground almonds, candies from dried fruits without glaze, yogurt with marshmallows.

You can also make light cocktails based on berries, vegetables, fruits and mineral water, soft drinks, home-made vegetable juices. Adding sugar to such drinks is not recommended. In extreme cases, it can be replaced by sucralose.

How not to lose your diet?

The most difficult to survive the first three weeks of a healthy diet, then the body begins to get used to. To reduce the temptation, you need to get rid of all the high-calorie foods that are in the house, give up going to cafes and restaurants, and immediately make a menu of healthy and useful foods.

If there are other residents in the house who do not agree to eat healthy low-calorie foods, then all “unhealthy foods” should be stored in a separate box. They should not even catch the eye, otherwise it will not be easy to resist the temptation.

In the first couple of months, it is better to leave yourself some of the usual products. To do this, select the least harmful. For example, you can not limit yourself to sweets and a few high-calorie fruits (grapes, bananas) or allow yourself to eat a little more bitter chocolate. When the body responds more calmly to such a diet, you can switch to a completely healthy diet.