Eat and lose weight: TOP-30 lowest-calorie foods

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25.05.2016

Low in calories does not mean tasteless and nutrient poor. Stock your refrigerator with healthy, low-calorie foods that promote health and weight loss!

Posted by Matthew Cady, MS, Registered Dietitian

Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Don't fill your stomach with food waste. Think about all the extra exercise you'll have to do to burn off the calories of an entire pizza or tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales toward burning fat rather than storing it. To help you get started, we've ranked the top 40 products from different departments of the supermarket.

There is a myth that some foods have “negative” calories, meaning they require more energy to digest than they contain. This isn't true, but the supermarket and farmers' markets are full of healthy, low-calorie foods that have little impact on your energy intake. In fact, 35 of the 40 foods listed here contain 100 calories or less per serving!

If you carefully calculate the caloric content of the menu in order to get rid of inches on your waist, it is very important to fill your diet with food that does not leave you feeling hungry. After all, you don't want to go hungry all day.

Good news for your muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite its low calorie content, is loaded to the brim with benefits like protein and bright taste.

If you want to munch on something but are worried about taking on too many calories, these supplies will help you get the most without the risk of going over the limit.

Vegetables

Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Center for Disease Control and Prevention found that among all supermarket products, watercress stands out as having the highest nutritional content. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is a powerful antioxidant.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Advice

Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices and place them in the pan. Add 1 tablespoon grated ginger. Keep on fire for 2 minutes. Pour in 4 cups of vegetable broth, add ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Keep on fire for 5 minutes, squeeze out the juice of half a lemon and make a puree soup out of it all. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.

Arugula

5 calories per cup

A bunch of tangy greens make a great salad or sandwich topper with very little calories. Arugula makes up for its calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it near green vegetables, such as baby spinach.

Advice

To make a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple slices and a bunch of arugula. Press the whole thing down with the second slice.

Celery

6 calories per stem

Celery may not have achieved the superfood status that made kale a favorite among skinny-jean fans, but it makes a cool crunchy addition to a low-calorie diet. Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.

Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.

With just a few calories, you'll get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from heart disease.

Advice

Make a hearty chicken noodle soup. In a large saucepan, heat the oil over medium heat. Chop the carrots, onions and celery and place them in a saucepan. Cook until the onion is soft. Add 4 cups chicken broth, ½ teaspoon salt, ¼ teaspoon black pepper and ¼ teaspoon chili flakes. Cook until the vegetables are tender, then add the shredded cooked chicken, cooked soba noodles and fresh thyme.

Pak choy (Chinese cabbage)

9 calories in 5 leaves

Although kale and spinach get all the glory, this vegetable from Asia is worth including in a calorie-restricted diet. A member of the cruciferous family, it is rich in nutrients, especially vitamins C, A and antioxidants. It has a milder flavor than many dark vegetables, which will appeal to those who are picky eaters.

Advice

Separate the pak choy leaves from the stem and chop thoroughly. Also chop the stem into thin strips. Heat oil in a saucepan over medium heat. Add pak choy stalk, 2 minced shallots and 2 minced garlic cloves. Cook for 3 minutes or until stems are tender.

Add pak choy leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly limp. Remove from heat, sprinkle with 1 tablespoon fresh lemon juice and salt to taste.

Radish

17 calories per cup

Radishes add a slight tangy flavor to dishes and improve their texture. Radishes are stingy in terms of calories, but they contain plenty of vitamin C. Our bodies require adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and contain a lot of nutrients with a minimum of calories.

Radishes are stingy in terms of calories, but they contain plenty of vitamin C

Advice

Sprinkle a pound of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and place in the oven at 200 degrees Celsius for at least 35 minutes, or until they are soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.

Zucchini

31 calories in one medium zucchini

If you need to squeeze some calories out of your diet, point your supermarket cart towards this vegetable. By doing this, you'll load it up with a ton of good stuff, like hunger-quenching fiber, potassium, vitamin B6, vitamin K, and manganese.

Zucchini contains a ton of beneficial nutrients, such as hunger-quenching fiber, potassium, vitamin B6, vitamin K and manganese.

Advice

Using a vegetable slicer or sharp knife, slice the squash lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie pasta dinner.

Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. The high water content will help you stay hydrated and full, which will reduce the risk of being tempted by the cake. For a little extra fiber, leave the vegetable cutters in the cupboard because plant fiber is found mostly in the skins.

Advice

To make the salsa, combine chopped cucumber with bell pepper, diced avocado, minced jalapeno, chopped cilantro, fresh lemon juice and a couple pinches of salt. Serve with fish dishes.

Fruits

Plums

30 calories per plum

The characteristic sweetish taste of plums is a great way to satisfy your sweet tooth without sacrificing your figure. What's more, even dried plums from the supermarket are full of antioxidants.

Advice

Take 4 dried pitted plums, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and ¼ teaspoon salt .

Place all this in a saucepan and cook over low to medium heat, uncovered, stirring occasionally, until the plums are soft. Serve with grilled chicken breasts.

Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for grapefruit. Like other citrus fruits, grapefruit is high in vitamin C. Consuming grapefruit daily reduces waist circumference, blood pressure and cholesterol levels, making the low-calorie fruit also good for the heart.

Advice

To make a healthy side dish for abs, divide the grapefruit into wedges and place in a bowl, reserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve the dressing with the salad, garnished with fresh mint.

Strawberry

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that high vitamin C intake improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary artery disease at bay by improving cholesterol levels.

Advice

To make the ultra-nutritious Spanish soup known as gazpacho, blend 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

Cantaloupe

61 calories per cup

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa and salads. If you've never bought a cantaloupe before, choose one that's heavier and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium.

Advice

For a refreshing salad, toss baby spinach with diced cantaloupe, halved cherry tomatoes, cucumber slices, crumbled feta cheese and toasted almonds.

Blueberry

62 calories per glass

Blueberries are low in calories but high in fiber—an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, which is the main reason why plant fiber is so important in the fight against fat deposits. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Advice

Place 2 cups blueberries, a third cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, turn down the heat and simmer over medium-low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into blueberry mixture, and cook for 1 minute. Drizzle the sauce over oatmeal, pancakes, waffles, cottage cheese or yogurt.

Vegetarian Recipes for Weight Loss

Red cabbage salad – 55 kcal

An easy to make red cabbage salad. 55 kcal, BZHU – 1.4 g; 3 g; 6.9 g per serving.

Portion for 1 person:

• 100 g cabbage;
• sour cream 10% for dressing;
• mustard;
• onion greens;
• salt.

Grind the cabbage with salt. Chop the onion, mix with sour cream and mustard. Combine products. Sprinkle onion greens on top.

Soup with champignons and barley – 53 kcal

BZHU – 2.9g; 1.4 g; 5.7 g.

6 servings of soup:

• 70 g pearl barley;
• any mushrooms 0.1 kg;
• carrot;
• 2 potatoes;
• chicken broth – 1200 ml.

Add salt, spices and herbs to taste.

Rinse the cereal. Pour into hot chicken broth. Cook at medium temperature for 45 minutes. Do not let it boil, otherwise the soup will become cloudy. Chop potatoes, carrots and mushrooms. Add ingredients to soup. Add 3 pinches of salt and spices. Boil for 15 minutes. Add greens and leave for 20 minutes.

Cereals

Bulgur

76 calories per ½ cup of cooked porridge

Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and has a lot of fiber. Bulgur prevents sudden spikes in blood sugar. They can lead to depletion of energy reserves and uncontrollable bouts of hunger, during which there is a high risk of being tempted by food waste.

Advice

To make breakfast porridge, place 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon and ¼ teaspoon salt in a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with a consistency similar to oatmeal.

Soba noodles

113 calories per cup of cooked noodles

Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for the pursuit of a six-pack. Just make sure you buy noodles made from 100% buckwheat, as there may be some wheat flour sneaking in, which adds to the calorie content.

Advice

Cook the soba noodles as directed on the packet (unlike regular pasta, rinse the soba thoroughly after cooking) and serve with salmon, boiled peas, carrots and shallots. Season with soy sauce, sesame oil, rice vinegar and hot sauces.

Teff

128 calories per half cup of cooked teff

Compared to other grains such as brown rice and quinoa, this Ethiopian grain contains fewer calories. The tiny grains are mostly made up of the germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium and phosphorus.

Teff has a malty, nutty flavor, and because it releases its starch when cooked, it can be used to make low-calorie puddings, variations on palenta, or a breakfast porridge with the consistency of Hercules.

The tiny grains are mostly made up of the germ and bran, the most nutritious parts of any grain.

Advice

To prepare a healthy pudding, bring 2 cups of water and half a cup of teff to a boil. Turn down the heat and cook, stirring, until the cereal has absorbed all the water - about 15 minutes.

Let the teff cool slightly, then puree it in a blender or food processor with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.

Wheat bran

31 calories per ¼ cup

Consider wheat bran an easy way to add a low-calorie food to your diet. Topping off the impressive list of nutrients, including magnesium and B vitamins, is 6 grams of fiber per quarter cup. It will help you stay full and lean.

Advice

To make delicious wheat bran muffins, combine ½ cup wheat bran, ½ cup oat flour, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low-fat milk. Add the wet ingredients to the dry ingredients and spoon ¼ cup of batter onto the baking sheet for each cupcake.

Popcorn

31 calories per cup

Fatty movie theater popcorn is a calorie bomb, but low-calorie homemade popcorn is a great choice for your waistline. Because popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.

Advice

To make an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and grated zest of 1 lime. Sprinkle seasoning mixture over popcorn flakes.

Rice pancakes

35 calories per pancake

If you're craving something crunchy, rice pancakes can satisfy your cravings without the extra calories. Made with puffed brown rice, the pancakes are also a source of whole grains and carbohydrate energy. Avoid flavored options to stay away from sugars and untrustworthy ingredients.

Advice

For a quick snack, spread ricotta cheese on rice pancakes and top with blueberries!

Shirataki noodles

0 calories

The clear gelatinous noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble, non-digestible fibers called glucomannan. There are practically no calories in shirataki.

The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki at Asian markets or local grocery stores.

Shirataki noodles are composed primarily of water-soluble, indigestible fibers called glucomannan.

Advice

For a side dish, whip up shirataki according to package directions, then top with pesto and garnish with cherry tomato halves.

Sandwich buns

100 calories per piece (2 halves)

Flat, thin slices will help you save a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: two slices of regular bread can contain twice as many calories. As with any bread, look for buns made with 100% whole grains to get a bite and a helping of hunger-satisfying fiber.

Advice

To make pizza for one in just a few minutes, spread tomato sauce on a bun, top with Canadian bacon and low-fat mozzarella pieces. Microwave until cheese melts.

Food of plant origin

Anyone who wants to get rid of extra pounds can easily do without any diets - you just need to add foods that contain fiber to your diet. The human body is not able to assimilate this rough part of plants. Therefore, fiber is removed from the body, and at the same time the body is cleansed and metabolism is brought back to normal. Thus, we can conclude that the lowest-calorie foods are products of plant origin.

The list of low-calorie foods includes:

Excellent ingredients in dishes prepared for weight loss include cucumbers, zucchini, cabbage, green beans, tomatoes, carrots, bell peppers, and radishes. But the lowest calorie product among vegetables is broccoli.

Broccoli is not only considered a dietary food, but also allows you to replenish the body with calcium, magnesium, proteins and other useful microelements. In addition, this relative of cauliflower can prevent cancer. Broccoli is eaten raw or boiled, but to preserve the beneficial properties of the vegetable, it should not be cooked for very long.

Among the greens, celery is the lowest in calories. For example, celery roots contain about 8 kilocalories, and the energy value of its leaves is almost zero.

It is highly recommended to eat spices. In addition, they allow you to avoid adding salt to your food, thereby significantly reducing the number of calories consumed. And instead of sugar, you can use aromatic cinnamon.

If you are trying to get rid of extra pounds, then you can quite easily enjoy watermelons, blackberries, cherries, strawberries, lingonberries, gooseberries, blueberries, and raspberries. They have very few calories, and also contain useful microelements and vitamins that allow our body to feel great.

Despite the fact that fruits contain fructose, they are very beneficial for weight loss. You can eat apples, peaches, mangoes and citrus fruits, which are also very rich in vitamins and other useful microelements. It’s only better to consume them in small quantities and in the first half of the day.

Meat

Smoked turkey fillet

85 calories per 100 g

When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli department. To avoid added sugars, do not buy honey smoked fillets.

Advice

For a quick six-pack-friendly snack, cut vegetables like carrots, zucchini and cucumber into matchstick-thin strips. Spread the striped turkey with Dijon mustard, sprinkle with chopped vegetables and wrap in a roll.

Cod

82 calories per 100 g

The tender white meat of cod won't fill your boat with calories, but it will provide a hefty dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters as it is one of the most environmentally friendly options.

Advice

In a blender or food processor, puree 2 cups of arugula, a bunch of parsley, a third of a cup of almonds, 1 minced clove of garlic, the juice of half a lemon, ¼ teaspoon each of salt and black pepper, and ¼ cup of olive oil. Pour the sauce over the pan-fried cod.

Mussels

86 calories per 100 g

There are many reasons to cast your nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is in addition to the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy omega-3 fats.

The European Journal of Sports Science suggested that consuming omega-3 fats may improve exercise performance by improving blood flow and maximizing oxygen consumption by working muscles.

With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio

Advice

Heat the vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.

Add halved cherry tomatoes, ½ cup water and ¼ teaspoon each of ground red pepper, salt and black pepper to the frying pan. Sauté until the tomatoes begin to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the frying pan, close the lid and simmer for about 8 minutes until they open. Throw away any that remain closed.

Turkey leg

107 calories per 100 g

It's time to pamper yourself. Full of flavor, the low-calorie cut of the bird packs an impressive 19 grams of protein in just 100g and keeps muscle growth at full throttle. But go easy on those with oily skin, because the calorie numbers above only apply to meat. By stewing the legs in water, you will convert a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Advice

Heat oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the legs in the pan and fry on both sides until browned, about 6 minutes. Remove the legs from the pan and turn the heat down to medium, adding oil if necessary. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger. Fry, stirring constantly, for 5 minutes or until the leeks are soft and golden brown.

Pour one and a half cups of chicken broth into the pan and scrape up any stuck-on bits from the bottom. Add 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mixture, ¾ teaspoon paprika and ¼ teaspoon salt to the pan. Return the turkey legs to the pan, bring to a boil and turn down the heat to reach a medium simmer. Cook, covered, for 1½ to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.

Chicken breasts

108 calories per 100 g

It may not be the most inspiring meat on supermarket shelves, but if you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to beat.

Eating plenty of protein will help with belly fat in two ways: by making you feel full and by increasing the thermic effect of food, which is the number of calories you have to burn just to digest food.

If you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to beat.

Advice

To make your chicken breast juicy, try poaching it. Place the fillets in a large saucepan and add enough water to cover the breast by at least 3-4 cm. Bring the water almost to a boil until a few bubbles appear on the surface.

Don't boil! Turn the heat down to low to medium, cover partially with a lid, and simmer for 15 minutes, or until the meat is cooked through. Adjust heat as needed during cooking, maintaining a gentle simmer and skimming off any foam that appears.

Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with high nutritional value that won't make a significant dent in your daily calorie intake. However, it contains commendable amounts of thiamine, a B vitamin that your body uses to convert the food you eat into energy to power through tough workouts. And don't forget about the protein load: 21 grams in a modest portion per 100 g.

Advice

Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 glass of red wine into the pan and simmer over low heat for 5 minutes. Add a can of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer until rice is tender, about 30 minutes.

Beef pulp

117 calories per 100 g

If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth targeting the rear end of the beef. Cut from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will tenderize it and reduce the likelihood of it becoming dry during cooking.

Advice

In a bowl or shallow baking dish, whisk together ¼ cup olive oil, ¼ cup soy sauce, the juice of one lime and ½ teaspoon cumin powder. Add 700g beef apple, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove steak from marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for medium rare, turning the steak once halfway through. Let the steak rest for 10 minutes, then slice it thinly along the grain. Try serving meat in tacos.

Lowest calorie food: calorie chart

“Foods without calories” include salads (cress, lettuce), cucumbers, white radishes, and tomatoes. There are no calories in water, but it helps reduce appetite and improve the appearance of the skin.

People who want to normalize weight are interested in which vegetables are considered low-calorie.

Vegetables: table with calories

Fresh vegetables are the most useful, steamed are in second place in terms of concentration of nutrients, baked (without oil) is in third, boiled is in fourth, and fried is in fifth.

Table of the lowest-calorie fruits and berries

Vegetables and fruits are ideal foods for losing weight. Healthy and tasty plant foods help normalize weight without harm to health.

Table of low-calorie cereal products

Quinoa is very useful for losing weight; this cereal is rich in proteins. Read about the lowest calorie cereals in our article.

Important! Dairy products without sugar, fruit fillers, flavors, thickeners, etc. are truly healthy. Particularly healthy foods for losing weight are natural yoghurts and kefir based on starter cultures.

Calorie table for healthy milk products

Zero-fat dairy products slow down the absorption of nutrients. Nutritionists advise those losing weight to opt for fermented milk from 1-2.5%.

Low-calorie fish and seafood

Nutritionists advise boiling fish in a slow cooker.

Periodically, those losing weight should eat fatty fish (mackerel, sturgeon).

Low-calorie meat and eggs

Nuts and oils are high-calorie, but healthy foods that should be included in the diet.

Calorie content of nuts and oils

The optimal amount of fat in a diet is from 25 g. The absence of fat negatively affects the menstrual cycle, the condition of the skin, blood vessels, liver, immune system, and central nervous system.

LEGUMES

Silken tofu

36 calories per 100 g

Stores sell many varieties of tofu of varying consistency. Silken tofu is available as "soft", "firm" or "extra firm". This variety of tofu has little or no water removed, giving it a creamy texture and fewer calories than dense, traditional-style pressed tofu.

Although not a candidate for stir-fries, silken tofu is excellent in dishes such as puddings, smoothies, dips and salad dressings. It keeps calories in check and serves as a fairly high quality source of plant protein.

Advice

To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes and 1 teaspoon fresh ginger.

Refried beans

91 calories per ½ cup

Made with puréed pinto beans, this cornerstone of Mexican cuisine provides a hefty helping of hunger-satisfying fiber along with a host of essential nutrients, including magnesium, phosphorus and energy-boosting iron.

Be sure to read the ingredient list on the can to make sure no fat is added to the product.

Advice

Combine refried beans, chili powder, ground cumin and fresh lime juice. Spread on bread and place a boiled or fried egg on top.

Canned beans

108 calories per ½ cup

Beans are a quick way to add low-calorie plant protein and fiber to your diet. The protein and dietary fiber from inexpensive beans will slow down the digestion of the complex carbohydrates found in legumes, which will provide a continuous flow of energy and a long-lasting feeling of fullness. Some companies already offer canned beans without brine.

Advice

To kill a worm during lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber and parsley. Drizzle with lemon dressing.

Lentils

115 calories per ½ cup

Few foods can match the nutritional value of lentils. Not only is it stingy on calories, but it also provides you with a good portion of muscle-building protein, appetite-suppressing fiber and a solid list of vitamins and minerals. And she saves a penny too!

Not only is it stingy on calories, but it also provides you with a good portion of muscle-building protein, appetite-suppressing fiber and a solid list of vitamins and minerals.

Advice

To make a decent veggie burger, place a cup and a quarter of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.

Add 1/2 cup instant oatmeal, 100 grams soft goat cheese, one-third cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 clove, chopped garlic, salt and black pepper to taste; turn on the food processor and blend until smooth.

Make 6 flatbreads of the same size and fry them in a greased frying pan.

What does caloric content depend on?

The energy value of food depends on its chemical composition. The more water and less BJU in a product, the less calorie it will be. Since lipids provide the most calories, fatty foods will be the heaviest.

The caloric content of the diet is also affected by:

• Size of dishes. The larger the portion, the more energy the body will receive from it. That is why one of the important steps in optimizing nutrition is rationing food by weight.
• Cooking method. When dried, the beneficial substances are concentrated by removing water. The nutritional value of dried fruits is always higher than that of fresh fruits. So from 100 g of grapes the body will receive only 70 kcal, and from 100 g of raisins already 300 kcal. When frying, the energy value always increases due to the addition of oil.
• Combination of products. If you combine heavy ingredients (fatty meat, fish) with lighter ingredients (vegetables) in one dish, the portion will be medium in calorie content.

The energy value of some products can be reduced by producing low-fat versions. This applies to dairy products (cottage cheese, yogurt, kefir). Another way to reduce calories is to replace sugar with synthetic sweeteners, which have no nutritional value.

Dairy

Liquid egg whites

25 calories per 3 tablespoons

If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them muscle-building superstars. Try using egg whites in smoothies as a protein booster.

Advice

Place 1/2 cup of runny egg whites, 1 chopped zucchini, and 1 cup of chopped cream tomatoes into a hot skillet. Until the egg whites have curled, stir constantly. Season low-calorie eggs with hot sauce.

Mozzarella, partly skimmed

250 calories per 100 g

If you eat too much calorie-laden, fatty cheese, your six-pack will become covered in fat. But you can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, part-skim mozzarella has approximately 61% fewer calories. Try it on sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator

Advice

Make caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, cubes of part-skim mozzarella, cherry tomato slices and chopped fresh basil. Whisk together olive oil, balsamic vinegar, salt and black pepper. Stir the sauce into the pasta.

Skimmed milk

83 calories per glass

Milk gives you top-notch protein without the fat calories. A glass of milk also contains a trio of bone builders: calcium, vitamin D and phosphorus. If you don't mind shelling out the cash, buy organic skim milk from cows that haven't been pumped full of antibiotics.

Advice

Make oatmeal by mixing together half a cup of rolled oats, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds and a quarter teaspoon of cinnamon. Pour in 2/3 cup skim milk and top with chopped strawberries and chopped nuts. Cover with a lid and let sit overnight in the refrigerator.

Plain low-fat yogurt

137 calories per glass

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics into your daily diet, without the extra calories found in full-fat or sweetened varieties. In addition to providing powerful immune and digestive support, probiotics can even be your allies in the fight against excess weight!

Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet.

Advice

Place ½ cup plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon chili powder and a pinch of salt in a blender. Mix until smooth. Use as a sauce for tacos, steak or fish.

How to lose weight with milk

According to research, fresh milk contains a lot of estrogens, which interfere with weight loss. Farm or homemade milk can be a source of pesticides, toxins due to poor quality feed or improper care of the animal.

The store-bought product is safe, but lacks beneficial microorganisms and most vitamins. While losing weight, it is not recommended to drink skim milk, because... it provokes a strong feeling of hunger. You should consume a product with 1.5-2% fat content. It is permissible to add a little cinnamon, nutmeg and 1 tsp for taste. honey The optimal time for use is during the day and early evening. Milk porridge is allowed in the morning.

If you have an intolerance to animal milk, it is recommended to drink soy milk. It is low in calories, contains a lot of vegetable protein and zinc. Well tolerated by allergy sufferers and people with chronic pathologies. Soybeans are rich in vitamins B, E and PP, and folic acid.

Fasting day

A properly conducted fasting day will help you lose 1-2 kg in a short time. Nutritionists recommend using cow's or soy milk. The amount of milk is calculated individually by weight: for each kilogram, 100 ml of product. Recommendations:

• All milk must be divided into 6 doses.
• The drink should be at room temperature or slightly warmed.
• You need to add 1 tbsp to your morning portion. bran to maintain intestinal function.

Milk diet for weight loss for 7 days

A weekly diet option involves consuming milk, yogurt, kefir, yogurt and some low-calorie foods. Fruits (except bananas, grapes), vegetables, lean meat, chicken eggs (no more than 1 per day) are acceptable. The average daily calorie content is no more than 1100-1200 kcal. Seven-day weight loss with milk helps you lose weight by 5-7 kg. Approximate daily diet:

• Breakfast: natural yogurt, 1 small apple, black coffee without sugar.
• Afternoon snack: a glass of milk, 30 g of dried apricots.
• Lunch: vegetable broth, stewed chicken fillet with 10% fat sour cream, a glass of milk.
• Snack: vegetable stew, glass of milk.
• Dinner: a glass of warm milk, 1 tsp. honey, 100 g low-fat cottage cheese.

Milk-vegetable

The milk-vegetable diet menu involves the consumption of low-calorie vegetables (zucchini, tomatoes, cabbage, cucumbers, etc.). It is not recommended to eat potatoes, carrots and beets, because... they contain a lot of sugar. The duration of the diet is from 5 to 14 days, depending on the initial weight. Daily calorie content is 1300-1400 kcal. Approximate menu for the day:

• Breakfast: a glass of milk, fresh vegetable salad.
• Afternoon snack: fermented baked milk, vegetable chips.
• Lunch: vegetable stew, glass of milk.
• Snack: tomatoes, 20 g low-fat cheese.
• Dinner: a glass of milk, fresh vegetable salad.

Nuts and dried fruits

Almond milk, unsweetened

30 calories per glass

The dairy-free nut alternative is made by grinding skinned almonds in water and filtering the mixture. Compared to whole nuts, they're very low in fat, so they're a low-calorie option for making cereal, post-workout smoothies, or weekend pancakes. Look for the word “unsweetened” on the box. This is a guarantee that no sugar has been added to the artificial milk.

Advice

Fuel up after your workout by mixing 1 cup of almond milk with a half cup of low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon of cinnamon and 1 cup of frozen strawberries.

Powdered Peanut Butter

45 calories per tablespoon

Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. Mix the powder with water to create a creamy spread that has half the calories of regular peanut butter. But just like a traditional spread, you'll still get the nutritional bonuses of protein and fiber. You can even add the powder straight into meals like oatmeal and protein shakes!

Advice

Mix peanut butter powder with a pinch of cinnamon according to package directions and apply it between the celery stalks. You'll have a snack that will make you feel like a kid again.

List of the lowest calorie foods in the world

Today, there are not so few people suffering from extra pounds. Therefore, various diets and weight loss programs are developed for them. Even on sale there is a wide variety of miracle pills for burning fat, the effect of which, however, is very doubtful. But it is not diets and pills that allow you to return your figure to ideal shape - it is important to properly organize your diet, including the lowest-calorie foods, a list of which we bring to your attention.

Seasonings

Red wine vinegar

3 calories per tablespoon

If you want to add fireworks of flavor to your sauce with virtually no calories, don't forget to stock your pantry with vinegars, such as red wine. Some research suggests that acetic acid may slow the digestion of food, which helps control blood glucose and increases feelings of fullness.

Advice

For a delicious salad dressing, whisk together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.

Thyme

3 calories per tablespoon

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal increase in calories. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into an effective remedy against disease.

Fresh herbs such as thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal increase in calories.

Advice

Mix 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt and ½ teaspoon black pepper. Rub this mixture onto chicken, steak or pork.

Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies, or pancakes, cinnamon can help you boost flavor without the calories. A number of studies, including a recent report in Scientific Dietetics, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps achieve satiety, increase energy levels and reduce the risk of storing fat around your waist.

Advice

For a pudding that won't upset your bowels, heat 1/2 cup unsweetened almond milk in a small saucepan over medium heat until almost simmering. Remove the pan from the heat, add 85g chopped dark chocolate and 2 tablespoons unsweetened cocoa powder and leave for 5 minutes.

Stir until the chocolate has dissolved. Add 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon and a quarter teaspoon chili powder. Place chocolate mixture, 1 package silken tofu, and 2 tablespoons natural maple syrup in a blender or food processor and blend until smooth.

Refrigerate the pudding for at least a couple of hours before serving.

What are calories

We all eat. In addition to vitamins and microelements, food gives us energy, without which it is impossible to live. The amount of energy obtained from foods is measured in calories. The higher the calorie content of the product, the more energy the body will receive when assimilated.

Almost any food contains proteins, fats and carbohydrates. Exceptions are water, tea and coffee, as well as spices and salt. Each element releases a certain amount of energy during decay. That is, its calorie content depends on the composition of the product. Many people know that fatty foods are bad for your figure.

1 gram of fat contains 9 kcal, and 1 gram of carbohydrates or protein contains only 4 kcal

In order not to gain weight, you need to know your daily calorie intake. Don't eat more than you need, and the extra pounds won't bother you. To lose weight, you need to reduce the number of calories. Just don’t forget that moderation is good in everything. It is wise not to cut down your daily diet, but to replace harmful and high-calorie foods with healthier ones.