To look your best in shorts or a swimsuit this summer, you don't have to starve yourself or go on fad diets. The secret to losing weight is to make healthy food choices and eat fewer calories than you burn. And the first thing you will need in this test is a table of calorie content of vegetables. You need to remember that it is easier to lose weight in the summer. Our body requires fruits and vegetables, and the usual winter dishes seem heavy and less attractive. In addition, eating fresh fruits and vegetables will help you avoid painful time spent in front of a hot stove or oven.
Summer products
To easily cut calories in your summer diet, you need to add summer foods to it. It's quite simple. Seasonal produce appears in abundance at markets and local grocery stores. In addition to making low-calorie meals, they're packed with vitamins, minerals, antioxidants, and fiber. But do not forget that some vegetables and fruits are higher in calories than others.
Based on calorie counting, we can conclude that the most high-calorie foods are avocados, potatoes, and, most surprisingly, grapes. And no matter how great the temptation is to pamper yourself with juicy bunches, if you want to look perfect in a few weeks, you need to keep this representative of hot regions off your table.
Leave oranges and apples for autumn, let your body get the maximum benefit from fresh berries, melons, and herbs. In addition to well-known products, you can try overseas delicacies such as zucchini, daikon, and lychee. The list of products from which you can choose is simply huge. All these super nutritious and low calorie fruits, greens and vegetables are growing in the garden this time of year.
Next, you will be presented with a table of calorie content of vegetables per 100 grams of product.
Separately, it is worth noting that the calorie content of boiled vegetables differs from the data in the table with fresh foods. After all, during cooking, the chemical and molecular composition of products changes. The table of caloric content of boiled vegetables can become a visual aid not only for those who want to lose weight, but also for connoisseurs of tasty and healthy food.
Among the leaders in summer weight loss products, cold soups occupy a well-deserved place. These are low-calorie foods that not only quench thirst, but also saturate the body with useful elements. Here everyone can choose what they like: beetroot soup, okroshka, gazpacho, cucumber soup - just listen to what your body wants more right now. The calorie table for fresh vegetables is a great option to choose those foods that will not harm your body.
What foods can you grill while losing weight?
The calorie content of grilled dishes depends entirely on two factors: the main product and the chosen marinade.
Traditional barbecue meat (pork) contains as much as 300 calories for every 100 grams. For the diet menu, it is worth choosing less fatty and “heavy” options. These grilled meat products include the following (kcal per 100 grams):
- chicken fillet – approximately 100;
- veal – 110;
- turkey fillet – 130;
- lean beef – 190;
- rabbit meat – 200.
Meat should not be fried to a black crust. Excessive heat treatment will not bring any benefit to the body. Burnt areas contain carcinogens (substances that increase the likelihood of cancer if they enter the body frequently). In addition, burnt, fatty foods cause much more harm to the digestive system than moderately fried foods.
Instead of meat, it is possible to cook fish over coals. Low-fat options are quickly digested and absorbed faster. Calorie content of different types (kcal per 100 grams of product):
- pollock, cod species, blue whiting - approximately 70-75;
- hake, pike perch – 85-90;
- tuna – about 100.
The lowest calorie food for cooking over a fire will be fresh vegetables. You can bake green beans, cauliflower, bell peppers, mushrooms, eggplants, zucchini, tomatoes, and onions on the grill.
While losing weight, you should avoid fatty and high-calorie marinades and store-bought sauces (mayonnaise, ketchup, tartar, etc.). The most useful marinade options would be:
- combination of onion and vinegar;
- lemon juice;
- mineral water;
- fresh tomato juice;
- mustard;
- kefir or natural yogurt;
- soy sauce.
Note! Based on the listed ingredients, you can prepare a dietary dish on the grill and not worry about extra calories during a picnic.
Watermelon
It consists half of water and is considered the leader among products that can quench thirst and dampen the desire to eat a piece of something sweet. You can simply freeze it in slices, then you will get an analogue of fruit ice. Or you can simply remove the seeds, add celery and grind everything in a blender. This smoothie will not only quench your thirst perfectly, but will also help your body get rid of excess calories as much as possible.
The calorie content of vegetables in the table in descending order should be present in the kitchen of every housewife who monitors her weight.
Grilled vegetables
A great alternative to heavy kebabs. A plate of grilled vegetables is a must-have on any table in the summer. You can diversify it, try grilling onions, bell peppers, zucchini, carrots, eggplants, asparagus and garlic. You can use them to prepare the following dishes:
- Grilled vegetables with spinach and goat cheese.
- Grilled vegetable flatbreads.
- Grilled vegetables with ricotta and fresh herbs.
- Warm grilled vegetable salad.
The table of caloric content of vegetables is not at all important here, because this method of preparation contains a minimum of fat, and all the beneficial properties of the products are preserved.
Main conclusions
Barbecue outdoors can be made as healthy and dietary as possible. The right choice of products will allow you to enjoy delicious dishes on coals without harming your figure. Basic recommendations:
- replace fatty pork with dietary poultry, veal, fish or vegetables;
- avoid excessively high-calorie marinades based on mayonnaise, fatty sour cream, etc.;
- opt for vegetable side dishes with plenty of fresh herbs (excluding potatoes, which are higher in calories);
- You should not supplement the dish with store-bought mayonnaise, ketchup, etc. – take care of preparing healthy homemade sauce;
- if you feel that you are already full, you should not continue the meal, it is better to take a break and return to the table later;
- wash down grilled dishes with mineral water with lemon or pineapple juice to activate digestion processes;
- if you feel that you have overeaten, use special enzyme preparations (Pancreatin, Pancreazym, Mezim, etc.). However, before using them, you must carefully study the instructions and strictly follow the recommended rules for taking the drugs.
When cooking meat or fish over coals, do not fry too much. Try to periodically turn the product and monitor the degree of readiness to get maximum benefit and pleasure from the dish.
Do you like grilled dishes? Share low-calorie recipes in the comments!
Salads
Salads have always been at the top of the list of healthy foods. What’s especially pleasing is the fact that there is no need to look for any recipe to prepare them. Just find any vegetables in your refrigerator that can be eaten fresh, wash them, chop them as desired and prepare the dressing.
The sauce can be regular olive oil, low-fat kefir or yogurt. If simple dishes do not delight you, you can always diversify your menu by adding a handful of toasted nuts or grated fresh ginger to your salads. When adding meat or fish, think that it is just an addition to the dish and not the main ingredient.
Top low-calorie recipes on the grill for losing weight
From cod
Fragrant and tasty fish with a “smoke” goes well with vegetables. This dish should be served with herbs and lemon/lime slices. For preparation you will need the following products:
- Teski fillet – 1.5 kg;
- natural yogurt – 3 tbsp. l.;
- tomato juice – 50 ml;
- paprika – 1 tbsp. l.;
- garlic – 6 cloves;
- ginger – 10 grams.
Place all ingredients, except cod, in a container and beat thoroughly using a blender. Then wash the fish fillet and brush it with the prepared marinade. Next, place the cod in a pan and cover with a lid or use a baking sleeve. Marinating time is approximately 5 hours. Next, the fish can be fried on the grill for 20 minutes, turning regularly. Cooked fish has a delicate taste and an appetizing smoky aroma.
Veal on skewers
A classic version of dietary kebab with kefir marinade. Due to the fermented milk product, the meat turns out incredibly tender and juicy. For cooking you need:
- veal – 1 kg;
- kefir – 1 l;
- salt, spices - add to taste.
Rinse the meat thoroughly and cut into medium pieces for ease of threading. Next, put it in a deep container and fill it with kefir, add salt and spices. Mix the meat thoroughly and leave in the refrigerator for 4-5 hours. Then place the meat evenly on the skewers; if desired, you can alternate it with onion rings. Cooking time – 40 minutes. Rotate the skewers periodically to prevent any burnt areas.
Note! The container for the marinade should be plastic or enameled; in a metal container the product will oxidize. This will negatively affect the taste and final benefit of the dish.
Chicken
Tender poultry meat has a low calorie content and is considered a dietary product. A dish based on chicken breast can be eaten while dieting. Required Products:
- chicken fillet – 1 kg;
- onion – 0.5 kg;
- fresh herbs - a bunch;
- black pepper – 0.5 tsp;
- mustard – 2 tbsp. l.;
- mineral water – 0.5 l;
- lemon juice – 3 tbsp. l.;
- salt - add to taste.
Cut the chicken breast into small pieces. Cut about half of the prepared and peeled onions into rings, and finely grate the rest. Place the fillet in one layer on the bottom of an enamel bowl, then pour in all the onions, add spices, salt, chopped herbs and mustard. Next, add mineral water and lemon juice.
Send the chicken to marinate in the refrigerator, the optimal period is 10-12 hours. Next, the fillet can be fried on a grill or individual pieces can be wrapped in foil and cooked over coals. Average cooking time is 20-30 minutes. Serve this meat with chopped parsley and dill; you can also prepare a light salad of tomatoes and cucumbers.
If you want barbecue, but there is no way to buy chicken fillet, you can replace it with chicken drumsticks or thighs. But it’s still better to use drumsticks because they are less fatty. You can prepare such a kebab in the same way as in the case of preparing a chicken fillet dish.
Mushrooms with vegetables
You can optionally add your favorite vegetables and different types of mushrooms to this recipe. Basic set of ingredients for cooking:
- mushrooms (for example, champignons) – 0.5 kg;
- zucchini – 0.5 kg;
- eggplants – 0.5 kg;
- garlic – 4 cloves;
- lemon juice – 2 tbsp. l.;
- dill - a bunch;
- kefir with reduced fat content – 0.5 l;
- salt, ground black pepper - add to taste.
First, wash and peel the vegetables and mushrooms. Cut zucchini and eggplant into rings. If the mushrooms are large enough, they can be cut in half. Mix all the marinade ingredients and immerse vegetables and mushrooms in it. Leave them to marinate for about 2-3 hours. Next, the marinated products must be placed on the grill and fried for 10 minutes, turning several times.
Before serving, mushrooms and vegetables can be sprinkled with natural soy sauce for a spicy taste. These products also go well with French mustard.
Beef on the grill
A tasty and low-calorie recipe for red meat lovers. However, since beef is quite difficult to digest, it is recommended only for those people who do not have diseases of the digestive system. To lose weight, you should choose a lean cut of beef. List of ingredients for cooking:
- beef – 1.5 kg;
- natural soy sauce – 100 ml;
- tomato juice – 50 ml;
- garlic – 2 cloves;
- dried oregano – 2 tsp;
- ground pepper - add to taste.
First, mix soy sauce, tomato juice, chopped garlic and spices with salt. Marinate pieces of meat in the resulting mixture for 7-8 hours. Then place them on the grill and grill for about 10 minutes on each side.
Note ! A vegetable salad with tomatoes is perfect for this dish; it will highlight the taste of red meat as well as possible.
Cocktails and smoothies
Cocktails, sweetened specialty coffee drinks, teas and soda are the biggest enemies of healthy eating, especially when it's hot outside. But they can be replaced with more useful solutions.
There is a certain risk here, we must give the body a lot of fluid, especially in the hot season, but fluids quench thirst and do not affect the feeling of hunger. Many people are sure that there are no calories in drinks. This is a gross violation. After all, manufacturers often add huge doses of sugar to make the drink more attractive, so it is best to prepare the drink at home. You can make ginger iced tea or lemon water. These drinks do not spoil so quickly and will perfectly quench your thirst even in the midst of summer.
Many people complain that vegetable calorie tables constantly remind them of the weight loss process. But don’t despair, because a beautiful figure is worth it.
