Less calorie foods list. The lowest calorie foods for weight loss - plant foods

Recently, a group of Israeli scientists conducted an interesting study. They interviewed several thousand men whose wives and girlfriends follow diets. The results of the research left no doubt that it is very difficult for the vast majority of men. Why?

Diet or Life?

More than 70% of the representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman decides on a diet, she not only restricts her partner in nutrition, which negatively affects his condition, and not only psychological but also physical.

About 50% of men said that the representative of the fair sex in the "diet period" sharply and strongly deteriorates character. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often quarrels with relatives and “tear off evil” on loved ones, primarily on a man.

Approximately 37% of the stronger sex experience severe psychological discomfort when communicating with. They noted that such women are so focused on the process of weight loss that they simply “stop noticing the rest of the world”, talking only about diets, leaving kilograms, caloric content of foods, and so on.

About 28% of the representatives of the stronger sex assure that during a diet, a woman feels very unhappy, which affects the quality of her life in general. Such men prefer to see their girlfriends, maybe not like the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, along with loving men.

What to eat to eat less?

The development of science and technology, fortunately, makes it possible not to suffer from hunger, but simply to take into account the properties of products. Remember calories? About the amount of carbohydrates? You need to know which foods are the “lightest” and eat them as often and as much as possible. That's the whole secret!

We have compiled a list of delicious and healthy foods, 100 grams of which contain only from zero to 70 kcal. You can:

Use "light" ingredients in your favorite dishes,

Take fruits and vegetables with you as a snack,

Replace meat dishes vegetable,

Experiment, come up with new original combinations and tastes,

Do not forget that even those dishes that are prepared from low-calorie ingredients.

List of the most low-calorie foods

0–20 kcal

Water, watercress, lettuce, cucumbers, white radishes and tomatoes. really contains no calories. But it allows you to keep the skin supple and helps fight hunger pangs between meals. After all, thirst is often mistaken for the desire to eat. Train yourself to drink one and a half to two liters pure water in a day.

20–30 kcal

Lemon, green and red bell peppers, celery, corn lettuce, broccoli, coriander, spinach, kale, eggplant, asparagus, cauliflower, pumpkin, champignons, cranberries. Eggplants are not as popular in our cuisine as the same cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and saturates well. In some recipes, eggplant can even be substituted for meat.

30–40 kcal

Grapefruits, limes, watermelon, green beans, onion, green onions, strawberries, pomelo, peaches, melon, zucchini, radish, radish, low-fat yogurt. Grapefruits are one of the best low calorie snacks. contains no more than 40 kcal and is rich in vitamin C. Try adding grapefruit to a salad of leafy vegetables - it can replace salt. However, remember: grapefruits should be eaten with caution for those who are taking medication. This fruit can change the behavior of pharmaceuticals.

40–50 kcal

Carrots, root celery, stem celery, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, fat-free kefir, skim milk. - Not only tasty snack, replacing chips, but also a real lifesaver for those who have stopped smoking. In one large stalk of celery - only ten kcal.

50-60 kcal

Cherries, raspberries, red currants, blueberries, pears, potatoes in their skins. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and added to salads, dairy products or cereals. 60-70 kcal Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango. Onions and beans - the best ingredients for the preparation of low-calorie vegetable soups. By the way, in a serving of minestrone, beloved by Italians, there are only 14 kcal. Of course, before the cheese or croutons are on the plate.

The most important

Healthy food with calories from zero to 70 kcal great amount. Most of the products listed here are available all year round, pair well with each other, and - we tell you every day! We are waiting for recipes for low-calorie dishes from you in the special section "Food for a Flat Stomach". Good luck!

The article was prepared using materials from takzdorovo.ru.

Caloric content, or energy value, is the amount of energy that is released when nutrients are oxidized during metabolism.

Ethyl alcohol calories 96% alcohol is 710 kcal/100g. Of course, vodka is alcohol diluted with water and therefore the calorie content of vodka ranges from 220 to 260 kcal / 100 g., by the way, manufacturers of onnoy must indicate this on their products!

Why are many people surprised, “I eat almost nothing, I only eat vodka, but I’m getting fat by leaps and bounds!”? -And all because few people know what vodka is high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains daily rate calories of a skinny person, and a container of 0.75 contains the daily calorie intake of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef patties or 100g. stew.

There is an opinion that alcohol calories are “empty”, because they do not contain nutrients, which means they cannot be stored in fat and therefore do not get fat from alcohol calories. It's a delusion! This only means that the calories of alcohol cannot be stored directly in fat. Alcoholic calories, the so-called "empty" ones, are pure energy that the body needs to spend. You must have noticed that under the influence of alcohol people become more active. 🙂?

The body, receiving a dose of such empty calories, immediately rearranges itself in such a way as to get rid of them in the first place, those. first, the body burns alcohol calories, and then all the rest, if there is such a need for this. Alcohol, this product, which is harmful in large quantities, the body cannot transfer to a reserve, therefore, it strives by all means to remove it as soon as possible, and switches to alcoholic fuel, ceasing to burn fat, protein and carbohydrate reserves, and natural fat reserves prepared for burning are simply deposited for later.

Therefore, despite the fact that alcohol calories are called "empty", because. they do not contain nutrients, they still give a lot of energy to the body, and the body needs to spend this energy. And if you not only drink alcohol, but eat at least something on the same day :), then the body receives much more energy than from food without alcohol. And since it is more difficult for him to spend more energy, the calories from alcohol, as already mentioned, are burned first of all, and the calories that come from food are simply not consumed, but having a nutritional basis, they are deposited in the form of fat in fat depots.

In addition, alcohol provokes cell insensitivity to insulin. (insulin is a hormone that forms adipose tissue). More insulin is produced, and therefore more fat is formed. It should also be remembered that alcohol is a toxin that affects the liver and leads to the development of alcoholic fatty liver disease, fatty liver disease.

Therefore, do not believe the "scientifically proven facts" when they say that the calories in alcohol are "empty", and these vodka calories do not get fat. Get fat, how!

Low calorie does not mean tasteless and poor nutrients. Fill your fridge with healthy and low-calorie food that promotes health and weight loss!

Although donuts zero calorie not yet 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 junk food. Think of all the extra exercise you need to do to burn off the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales towards burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of the top 40 products from different departments of the supermarket.

There is a myth that some foods have a "negative" calorie content, that is, they take more energy to digest than they contain. This is not true, but the supermarket and farmers markets are full of wholesome food with a low calorie content, which has little effect on the energy value of the diet. In fact, 35 of the 40 foods listed here have 100 or fewer calories per serving!

If you carefully calculate the calorie content of the menu in order to get rid of centimeters at the waist, it is very important to fill the diet with food that does not leave a feeling of hunger. After all, you don't want to starve all day long.

Good news for muscles and taste buds. Not everything is low high-calorie foods - raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite low calorie, to the top is charged with usefulness like and bright taste.

If you're craving something to chew on but are afraid of taking on too many calories, these supplies will help you get the most out of your diet without the risk of going over your limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low calorie vegetable. A study by the Centers for Disease Control and Prevention showed that among all supermarket products, watercress stands out very high content nutrients. Simply put, tiny green leaves give you a giant dose of nutrients. And, like other cruciferous vegetables, watercress is potent.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour in 4 glasses vegetable broth, toss in 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 red vinegar, and 2 tablespoons fresh tarragon. Hold on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup of unsweetened almond milk and cook for a couple more minutes.

2. Arugula

5 calories per cup

A bunch of spicy greens makes a great topping for a very low-calorie salad or sandwich. Arugula makes up for the calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables like baby spinach.

For 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 wedges and a bunch of arugula. Press it all down with the second slice.

3. Celery

6 calories per stem

Celery may not have earned the superfood status that made kale the favorite food of skinny jeans fans, but it makes for a cool crunchy note in a low-calorie diet. Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Celery is an incredibly bulky food, which means you can fill your stomach without a calorie surplus.

Along with a small amount of calories, you get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

cook hearty soup with chicken and noodles. Heat oil in a large saucepan over medium heat. Chop the carrots, onion and celery, send them to the pan. Cook until the onion becomes soft. Pour in 4 cups chicken stock, ½ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon chili flakes. Simmer until vegetables are tender, then add shredded boiled chicken, boiled soba noodles and fresh thyme.

4. Pak choi (Chinese cabbage)

9 calories in 5 leaves

While kale and spinach get all the glory, this Asian vegetable is worth including in a calorie-limited diet. A member of the cruciferous family is rich in nutrients, especially antioxidants. He has more soft taste compared to many dark vegetables and will appeal to those who are picky eaters.

Separate bak choi leaves from the stem and finely chop. Cut the stem into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choi stalk, 2 chopped shallots and 2 minced garlic cloves. Simmer for 3 minutes or until stems are tender.

Sprinkle bak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly wilted. Remove from heat, drizzle with 1 tablespoon fresh lemon juice and season with salt to taste.

5. Radish

17 calories per cup

radish attached dishes easy sharp taste and improves their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs 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 useful substances with a minimum of calories.

Radish is stingy on calories, but there is plenty of vitamin C in it

Drizzle a pound of halved radishes with oil, salt, and pepper. Place the radishes on a baking sheet and bake in the oven at 200 degrees Celsius for at least 35 minutes, or until 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.

6. Zucchini

31 calories in one medium zucchini

If you need to "squeeze" a certain amount of calories out of the diet, point the supermarket cart to this vegetable. By doing this, you load it with a host of nutrients, such as hunger-satisfying fiber, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, cut the zucchini 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 dinner pasta.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. Great content Water will help you stay hydrated and full, which will reduce the risk of being tempted by brownies. For a little more fiber, leave the vegetable cutter on the sideboard because vegetable fibers are found mainly in the skin.

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

Fruit

8. Plums

30 calories per plum

Characteristic sweet taste Plums are a great way to satisfy your sugar cravings without sacrificing your figure. Moreover, even dried plums from the supermarket are full of antioxidants.

Take 4 dried plums pitted, 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 garlic cloves, and ¼ teaspoon salt.

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums are soft. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for the grapefruit. Like other citrus fruits, grapefruit is very rich in vitamin C. Daily consumption of grapefruit reduces waist circumference, arterial pressure and cholesterol levels, which makes low calorie fruit also good for the heart.

For a 6-pack-friendly garnish, cut a grapefruit into wedges and place in a bowl, reserving all of 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 salad dressing garnished with fresh mint.

49 calories per glass

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

More importantly, in 2014, the Journal of Nutritional Biochemistry conducted a study that proved that eating a large number red fruits and their antioxidants keep coronary disease at bay by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, combine 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.

11. Nutmeg

61 calories per cup

The sweet, juicy pulp of nutmeg 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 nutmeg before, go for one that's heavier and has a waxy skin. Avoid melons with soft areas.

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

For a refreshing salad, toss baby spinach with diced nutmeg, cherry tomato halves, cucumber wedges, crumbled feta cheese and toasted almonds.

12. Blueberries

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, and this is the main reason why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Place 2 cups blueberries, 1/3 cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon, and ½ teaspoon into a medium saucepan. almond extract. Bring to a boil, reduce heat and simmer over medium to low heat, stirring occasionally, for 20 minutes.

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

cereals

76 calories per ½ cup cooked cereal

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

To make porridge for breakfast, add 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon, and ¼ teaspoon salt to 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 like oatmeal.

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 a six-pack chase. Just be sure to buy noodles made from 100% buckwheat, as some can sneak in. wheat flour, which increases the calorie content of the product.

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

15. Teff

128 calories per half cup of teff

Compared to other grains like brown rice and quinoa, this Ethiopian cereal is lower in calories. Tiny grains are mostly made up of 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 starch when boiled, it can be used to make low-calorie puddings, variations on palenta, or breakfast porridge that resembles Hercules in texture.

Tiny grains are mostly germ and bran, the most nutritious parts of any grain.

For a figure-healthy pudding, bring 2 cups of water and 1/2 cup of teff to a boil. Turn down the heat and simmer, stirring, until the grits have absorbed all the water, about 15 minutes.

Let the teff cool slightly and then in a blender or food processor puree 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 ginger powder, ¼ teaspoon crushed cloves or cinnamon, and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. It will help you stay full and lean.

To make delicious cupcakes with wheat bran, mix ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder, and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low fat milk. Add liquid ingredients to dry and place on a baking sheet ¼ cup of dough for each cupcake.

31 calories per cup

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

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

18. Rice fritters

35 calories per pancake

If you want something crunchy, rice fritters will help satisfy your need without extra calories. Made from bloated brown rice pancakes are also a source of whole grains and carbohydrate energy. Avoid heavily flavored options to stay away from sugars and untrustworthy ingredients.

For quick bite Spread ricotta cheese on a rice pancake and sprinkle with blueberries!

0 calories

Transparent gelatin noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble indigestible 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 in Asian markets or local grocery stores.

Shirataki noodles are made up primarily of water-soluble, non-digestible fibers called glucomannan.

For a quick garnish, make shirataki according to package directions, then drizzle with pesto and garnish with cherry tomato halves.

20. Sandwich Buns

100 calories per one (2 halves)

Flat, thin circles can save you a lot of starchy calories when making sandwiches for lunch and toast for breakfast. Case in point: in two pieces regular bread maybe twice as many calories. As with any bread, look for buns made from 100% whole grains to nibble on a serving of hunger-satisfying fiber as well.

To cook pizza for one in a couple of minutes, spread a bun tomato sauce top with Canadian bacon and low-fat mozzarella pieces. Place in microwave until cheese is melted.

Meat

21. 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 section. To avoid added sugars, don't buy honey-smoked fillets.

For a quick, six-pack-friendly snack, cut vegetables like carrots, zucchini, and cucumber into matchstick-thick strips. Brush a stripped turkey with Dijon mustard, sprinkle with chopped vegetables and roll up.

82 calories per 100 g

Tender white cod meat won't fill your boat with calories, but it will provide a solid 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 this is one of the more environmentally friendly options.

Blend in a blender or food processor 2 cups arugula, a bunch of parsley, 1/3 cup almonds, 1 minced garlic clove, juice of 1/2 lemon, ¼ teaspoon each salt and black pepper, and ¼ cup olive oil. Pour the sauce over the pan-fried cod.

23. Mussels

86 calories per 100 g

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

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

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

Heat 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.

Place the halved cherry tomatoes, ½ cup water, and ¼ teaspoon each ground red pepper, salt, and black pepper into the skillet. Saute until the tomatoes start to break down, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, close the lid and sweat for about 8 minutes until they open. Throw away the ones that are closed.

24. Turkey leg

107 calories per 100 g

It's time to pamper yourself. The flavorful, low-calorie poultry portion contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But go easy with oily skin because the above calorie numbers are for meat only. By stewing the chicken legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat the oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the chicken legs in the skillet and cook on both sides until browned, about 6 minutes. Remove the chicken legs from the pan and turn the heat down to medium, adding more oil if necessary. Sprinkle in 1 minced leek, 2 minced garlic cloves, and 1 tablespoon grated ginger. Saute, stirring constantly, for 5 minutes or until the leek is soft and golden.

Pour one and a half cups of chicken broth into the pan and scrape off any stuck-on pieces from the bottom. Place 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mix, ¾ teaspoon paprika, and ¼ teaspoon salt into the skillet. Return the turkey legs to the skillet, bring to a boil, and lower the heat to a medium simmer. Cook covered for 1.5 to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.

108 calories per 100 g

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

A large amount of protein will help to cope with the stomach in two ways: by feeling full and increasing the thermic effect of food, that is, the number of calories that you have to burn just to digest food.

If you need huge amounts of low-calorie muscle-building protein, skinless and boneless chicken breast is hard to find an alternative to.

To make the chicken breast juicy, try poaching it. Place the fillet in a large saucepan and add water to cover the breast by at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

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

26. Pork tenderloin

108 calories per 100 g

Pork tenderloin is a good meat with a high nutritional value that will not make a significant dent in your daily calorie intake. It also contains commendable amounts of a B-vitamin that your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest 100 g serving.

Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves of minced garlic for 5 minutes. Pour 1 cup of red wine into the saucepan and simmer for 5 minutes. Add a jar 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 over low heat until rice is tender, about 30 minutes.

117 calories per 100 g

If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, look no further. back beef pulp. Carved 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 make it tender and less likely to dry out during cooking.

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

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

BEAN

28. Silken Tofu

36 calories per 100 g

Stores sell a variety of tofu varieties of various textures. Silken tofu is available as "soft", "hard", or "extra hard". This type of tofu has little or no water removed, resulting in a creamier texture and fewer calories than traditional-style, firm pressed tofu.

While not a candidate for stir-fry, silken tofu is great for dishes like puddings, fruit cocktails, dip sauces and salad dressings. It keeps calories in check and serves as a source of high quality vegetable protein.

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.

29. Refried Beans

91 calories per ½ cup

Made with grated pinto beans, this Mexican staple will provide you with a huge helping of hunger-satisfying dietary fiber along with a range of essential nutrients including magnesium, phosphorus and energy-boosting iron.

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

Mix the roasted beans, ground chili, ground cumin and Fresh Juice lime. Spread on bread and place a boiled or fried egg on top.

30. Canned beans

108 calories per ½ cup

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

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

31. Lentils

115 calories per ½ cup

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

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

For a decent veggie burger, place a 1/4 cup of dried 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 the water 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 half a cup oatmeal instant food, 100 g soft goat cheese 1/3 cup crushed walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped garlic clove, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Blind 6 cakes of the same size and fry them in a greased pan.

Dairy

25 calories in 3 tablespoons

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

Send half a cup of liquid to a hot pan. egg whites, 1 chopped zucchini and 1 cup of chopped "cream" tomatoes. Whisk constantly until the egg whites curdle. Season low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially skimmed

250 calories per 100 g

If you eat too much calorie-laden full-fat cheese, your six-pack will be covered in fat. But you can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially defatted mozzarella has approximately 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and enjoy it if you keep a piece of low-fat mozzarella in the refrigerator.

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

83 calories per glass

Milk allows you to get first-class protein without fat calories. There is also a trio of bone builders in a glass of milk: calcium and phosphorus. If you don't mind shelling out, buy organic skimmed milk from cows that haven't been drugged with antibiotics.

Make oatmeal by mixing together half a cup of oatmeal, 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 skimmed milk and top with chopped strawberries and chopped nuts. Cover with a lid and let it brew overnight in the refrigerator.

35. Plain low fat yogurt

137 calories per glass

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

Low fat yogurt is a luxurious way to incorporate quality protein and beneficial bacteria called probiotics into your daily diet.

Place 1/2 cup plain yogurt, 1/2 avocado, 1 tablespoon lime juice, 1/4 teaspoon chili powder, and a pinch of salt in a blender. Mix until a homogeneous mass is obtained. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories per glass

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

Recharge after your workout by mixing 1 cup almond milk with 1/2 cup low-fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon, and 1 cup frozen strawberries.

37. Powdered peanut butter

45 calories per tablespoon

Some companies make powdered peanut butter by pressing the peanuts to remove most of the fat. When you mix the powder with water, you get a creamy paste that doesn't have half the calories of regular peanut butter. But just like the traditional spread, you still get the nutritional bonuses of protein and dietary fiber. You can even add the powder directly to dishes like oatmeal and protein shakes!

Dilute peanut butter powder with a pinch of cinnamon according to package directions and apply between celery stalks. You will have a snack that will make you feel like a child again.

condiments

3 calories per tablespoon

If you want to add fireworks of flavor to the sauce with almost no calories, be sure to put vinegars in the pantry, for example, from red wine. Some research shows that acetic acid can slow down the digestion of food, which helps control blood glucose and increases the feeling of satiety.

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

39. Thyme

3 calories per tablespoon

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add bright aromas with minimal calorie intake. Natural flavor enhancers contain an arsenal of antioxidants that will turn a low-calorie diet into effective remedy against diseases.

Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal calorie gain.

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 on chicken, steak or pork.

40. Cinnamon

6 calories in 1 teaspoon

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

For a pudding that won't cause intestinal disturbance, heat half a cup of unsweetened almond milk in a small saucepan over medium-high heat until almost boiling. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and let sit for 5 minutes.

Stir until the chocolate has melted. Add 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon and a quarter teaspoon ground chili. Place the chocolate mixture, 1 packet of silken tofu, and 2 tablespoons of 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.

People seeking to achieve noticeable results in fat burning are advised to familiarize themselves with the rules healthy eating. Be sure to include low-calorie foods in your diet. According to many scientific studies, it has been proven that relatively few calories are found in vegetables and fruits. If you want to lose weight without unpleasant consequences, eat foods with complex carbohydrates, fiber, and a minimum amount of fat.

What are low calorie foods

Calorie is the energy value of food. In other words, this is the amount of energy that the body receives from food. Thanks to this energy, the vital activity of the body is maintained: cells grow, divide and restore, blood circulation occurs, the heart contracts, food is digested, and a constant body temperature is maintained. A person spends energy from food during physical exertion and even during sleep.

The main components of food are proteins, carbohydrates and fats. In addition to these substances, some foods contain carboxylic acids - for example, citric acid, polyhydric alcohols - glycerin, sweeteners, alcohol. Most energy is spent on the assimilation of proteins: mainly cheeses, cottage cheese, poultry meat, animals, fish, peas, beans, nuts. Next in complexity of digestion are fats (butter, margarine, chocolate, etc.) and carbohydrates (cereals, pasta, dates, raisins).

Proteins, fats and carbohydrates are capable of releasing different amounts of energy. When summing this energy, the calorie content of products is calculated. To simplify the calculations, averages are taken: fats give 9.3 kcal / g, proteins - 4 kcal / g, carbohydrates - 4 kcal / g. For example, if the body receives 4 kcal when digesting 1 g of protein, then when eating 70 g of protein, a person will receive 280 kcal (70 g x 4 kcal).

Remember that animal proteins require more energy to digest than plant-derived substances. When calculating calories and having a desire to lose extra pounds, often people choose a meal with no fat, because they think that this approach will help solve the problem. Fats, like other basic substances, are necessary for our body for full development. Be sure to include in the diet within established norm vegetable fats, then a set of extra pounds does not threaten you.

When choosing a low-calorie food, keep in mind that it includes foods that, according to the calorie table, contain less than 100 kcal per 100 g of weight. It is worth listing the main types of low-calorie foods:

• veal;
• crucian carp;
• carp;
• flounder;
• smelt;
• natural yogurt;
• radish;
• spinach;
• string beans;
• seaweed;
• tomatoes;
• eggplant;
• zucchini;
• White cabbage;
• bow (feather);
• carrot.

What determines the calorie content

By determining the calorie content, you will be able to understand whether the food is healthy. When calculating, consider the following:

• The more fat a food contains, the more calories it contains. Keep in mind that split fats go into reserve and burn out when the body has nowhere to take energy from. To get rid of excess fat, protein diets are used: reserve reserves are spent on protein digestion and a person gradually loses weight.
• Low-calorie foods contain a lot of fiber, which takes time and effort for the body to digest.
• When losing weight, it is forbidden to use “fast” carbohydrates, because they are digested almost instantly and contribute to weight gain.
• Vegetables are considered the lowest calorie foods for weight loss. This is followed by fish, fruits, dairy products, poultry.
• In order for the diet to be complete, you should not give up oil and cereals - although they are considered high-calorie, they are necessary for the development of the body.

Table of low-calorie foods

Do not completely give up high-calorie foods: for example, cereals and cereals. Raw, they contain a lot of calories, after cooking, the initial figure is significantly reduced. Doctors recommend the use of legumes - an indispensable source of protein. As a rule, calorie content is indicated per 100 g of the product. Based on this, food is divided into:

1. Very low-calorie - 100 g contains up to 30 kcal: such food includes zucchini, pumpkin, tomatoes, turnips, lettuce, cucumbers, bell peppers, mushrooms.
2. Low-calorie - in 100 g from 30 kcal: cod, pike, pike perch, carp, swede, green peas, carrots, potatoes, kefir, low-fat cottage cheese, yogurt.
3. Medium-calorie - in 100 g 100-200 kcal: include lamb, turkey, rabbit meat, chickens, eggs.
4. High-calorie - in 100 g from 200 to 450 kcal: fatty meat, bakery products, sweets, snacks, chips and more.
5. Very high-calorie - in 100 g from 450 kcal: different butter, bacon, fatty pork, raw smoked sausage, chocolate, peanuts, Brazilian, walnut, pine nuts.

The number of calories consumed should equal the amount of energy expended. If a large number of calories are ingested, they will be deposited as excess fat. With little energy, exhaustion occurs. If we are talking about losing weight, then a person should receive calories a little less than is spent. The data below will help you choose the right food for compilation. diet menu.

Vegetables and fruits

These foods are included in many diets. Vegetables are recommended to be consumed raw in order to fill the body with useful substances as much as possible. Be sure to include greens with a lower GI in the menu ( glycemic index indicates how quickly insulin rises after eating a particular meal). If you decide to use heat treatment, then choose a short cooking (use a slow cooker) or a baking method using foil.

Baking is better than boiling, because when cooking, the nutrients go into the water. It is not advisable to fry vegetables for a long time, because the used oil will add calories to the dish. Besides, in fried food contains many toxic substances and carcinogens. An excellent alternative is fast frying: in order to preserve the substances necessary for the body, use a VOK type frying pan, the processing should be multiple with constant stirring (how to cook asian food).

Use cabbage, carrots, beets, herbs, garlic and onions as often as possible. Below are vegetables with an indication of the composition, number of calories (column 2), GI (glycemic index). Use these data when organizing a healthy diet:

It is recommended to eat fruits raw separately from the main meal: for a variety of menus, do fruit salads. If there are problems with digestion, then mix fruits with fermented milk drinks (yogurt or kefir). Try not to drink freshly squeezed juice often, because it greatly increases the GI. Fruits are dangerous because they contain sucrose and fructose, so they are recommended to be eaten in the morning. When choosing them, look at the number of calories, the amount of carbohydrates and the glycemic index:

Avocado is the most high-calorie fruit (160 kcal per 100 g), but it is recommended for people who are losing weight (especially in low-carbohydrate diets). Avocado contains a huge amount of useful elements and vitamins. Dried fruits are high in calories, but have a relatively low glycemic index, so eat prunes, dried apricots, figs, and more when you need a snack or want “something sweet.”

cereals

Keep in mind that when following a protein diet, it is often forbidden to eat cereals and legumes. Such food is rich in carbohydrates, vegetable protein. Raw cereals are high in calories. When they are cooked in water or milk (it all depends on your preferences and diet), calories per 100 grams finished product decreases. An excellent option for weight loss is quinoa boiled in water: it contains useful amino acids, few calories. When choosing food, focus on the glycemic index, the energy value of cereals and legumes in boiled form:

Dairy

Yogurt, kefir, cottage cheese are rich in protein, calcium. Buy food without additives: it is desirable that the composition does not contain sugar, fruit pieces, emulsifiers, flavor enhancers. Buy low-fat yogurt and kefir made at home from sourdough with live bacteria. If the drink is fat-free, then this will complicate the absorption of nutrients (for example, calcium, which promotes weight loss): a suitable fat content of the drink is 1-2.5%. The compositions are recommended for protein diet, people with hyperinsulinism.

Fish

Before you buy a fish, pay attention to its size: often, the larger it is, the more mercury it contains. Fatty fish varieties are useful in small quantities: red fish, pink salmon, contain omega-3 acids necessary for beauty. Sometimes doctors advise replacing shrimp with salmon or sterlet. For weight loss, it is best to use steamed fish. Common options for dishes, fish are presented below:

Meat

When organizing proper nutrition it is important to include meals with a lot of proteins in the diet, which are a source of amino acids necessary for cell renewal. Keep in mind that the norm for an adult is 3 grams of protein for every kilogram of weight. 100 g of meat can contain different amounts of protein:

Low calorie foods for weight loss

BMR is the basic metabolism, the amount of energy necessary for the life of the body. Focusing on this value, you can easily create a menu without significant cuts. Remember that cutting off more than 400 kcal from ROB leads to some resistance of the body: it begins to "think" that it's time to starve, so the metabolism slows down. GER is calculated by taking into account the weight, height and age of a person:

• If you are a man, then apply the formula: 66 + (14 x weight) + (5 x height in cm) - (6.8 x age).
• Women do the calculation like this: 655 + (9.56 x weight) + (1.85 x height in cm) - (4.7 x age).

The basal metabolic rate helps to avoid compiling a menu with too low energy value. Initially, the figure can exceed 1200 kcal, in the process of losing weight, the indicator decreases, as a result of which the calorie content of food decreases. For example, if the OOB is 1450 kcal, then you should eat in such a way as not to “depart” from this indicator. Gradually losing kilograms, gradually reduce the ROB by applying the above formula. With weight loss, ROB can be 1380 kcal, then 1300 kcal. The body will not experience stress and will receive a minimum of food for normal operation.

• Fresh cucumbers (13 kcal per 100 g) are rich in potassium, carotene, vitamins C, PP, group B and complex organic substances. Vegetables improve intestinal motility, remove cholesterol from the body.
• Asparagus (21 kcal per 100 g) is a source of dietary fiber, rich in minerals, vitamins A, C, E, K, group B, folic acid, potassium. Regulates blood clotting, prevents the formation of blood clots, the development of cancer, strengthens blood vessels, increases the tone of the body.
• Spinach (22 kcal per 100 g) is rich in vitamins A, PP, B, C, E, D, H, K, magnesium, calcium, phosphorus, sodium, iodine and other trace elements. With regular use, immunity is restored, tone increases, blood vessels strengthen, and prevents the development of hypertension. The vegetable is a mild laxative, it is not recommended for pregnant women, people with kidney problems.
• Broccoli (34 kcal per 100 g) is rich in calcium, proteins and other substances. Regular use prevents cancer diseases, it is recommended to eat with problems with the pancreas, increased acidity of the stomach. Broccoli is used raw or boiled. When cooking, remember that cabbage should not be digested, then it will retain a maximum of nutrients.
• Carrots (35 kcal per 100 g) are a source of carotenoids, an excellent antioxidant, have a beneficial effect on vision, increase tone, and restore immune system enhances intestinal peristalsis. It is recommended to eat vegetables raw: you can make different salads.
• Chili pepper (20 kcal per 100 g) stimulates the production of a natural analgesic by the body. When eating pepper, mucus is produced in the stomach - a substance that prevents the occurrence of ulcers. The vegetable prevents the occurrence of heart problems, prevents the development of oncology, and protects a person from aging.

Given the above features of "light" vegetables, feel free to use them when compiling the menu. The most low calorie food will help you create interesting dishes:

1. Make a salad fresh cucumbers: take 2 cucumbers, 1 bunch of wild garlic, dill, parsley, green onions, fat-free sour cream or light natural yogurt. Cut the vegetables into slices, chop the greens, season everything with sour cream or yogurt, add salt to taste if desired.
2. Boiled asparagus is prepared like this: peel the stems, rinse cold water, dip them in boiling salted water for 3-5 minutes, remove and fold in a colander, dip in a bowl of cold water. For dressing, mix olive oil, lemon juice, salt. Arrange the asparagus on a plate and pour over the sauce.
3. Spinach salad: take 230 g of spinach, 2 tomatoes, 1 avocado, 200 g of cheese. Cut vegetables, avocados, cheese into slices, add olive oil, a little vinegar, 1 tsp. sugar, a pinch of salt, mix.
4. Prepare broccoli puree: divide vegetables (about 300 g) into inflorescences, steam, lightly fry onion (1 head) in olive oil, mix everything with a blender, pepper, salt to taste.
5. Carrot salad is prepared as follows: 2 carrots are cut into strips, chopped walnuts, everything is mixed, seasoned with natural yogurt, 1 tsp is added. honey, a pinch of grated fresh ginger.
6. An excellent soup is prepared with chili pepper: 5 tomatoes are taken, boiled over, the skin is removed. Tomatoes, 2 garlic cloves, 1-2 peppers are mixed in a blender, the mixture is cooked in a saucepan for about 10 minutes. At the end, chopped herbs are added, salt to taste.

Weight will drop rapidly if you consider a few recommendations. Make up your diet, focusing on the following:

• Eat about 1.5 kg of vegetables per day (about 1300 kcal): bake, boil, stew, eat fresh, but do not consume fried zucchini and other vegetables in this form.
• Dress up salads low fat yogurt.
• Eat strictly according to the schedule: 4-6 times a day, for breakfast, lunch or dinner, the portion should be small.
• Drink water green tea, vegetable juices.
• Include dairy, low-calorie protein foods, fruits, cereals.

Satisfying low calorie foods

It is important not only to effectively lose weight, but also to fill the body with nutrients. Whole foods include:

• lean veal;
• chicken
• a rabbit;
• lean beef;
• turkey;
• kidneys and heart;
• seafood in the form of squid, shrimp, crabs, flounder, carp, tofu, river perch, blue whiting, pike perch, pike;
• low-fat milk, cottage cheese, kefir.

Use while on a diet special recipes. It is worth citing the most popular:

1. Chicken salad is prepared like this: take boiled fillet(300 g), chop it, cut 2 fresh cucumbers, 2 tomatoes, 1 bell pepper, 100 g pitted olives, 100 g feta cheese into squares, mix, season olive oil, add salt, oregano to taste.
2. Squid can be mixed with bell pepper, onions, parsley, olive oil - you get an excellent light salad.
3. Spicy salad is made with squid, shrimp with sweet peppers, cucumbers, radishes, lettuce, celery, paprika and olive oil.

To avoid gaining extra pounds during a diet, it is important to consider a number of important tips. Know that hearty meals:

• it is better to cook meat and seafood, in extreme cases, an oven is suitable for cooking;
• eat hearty meat dishes for lunch;
• Eat boiled fish for dinner.

Delicious low calorie foods

Among those who are losing weight, there are also lovers of eating something tasty. Such food should include sweets, interesting dishes, low-calorie foods:

• marmalade;
• marshmallow;
• paste;
• popcorn without salt and butter;
• cottage cheese;
• natural yogurt;
• bell pepper;
• melon watermelon;
• berries - raspberries, blackberries, strawberries, blueberries, lingonberries;
• fruits - pineapples, mangoes, bananas, grapes, persimmons, papaya, guava, apples, grapefruit, tangerines.

This list of low-calorie foods can be used when compiling a daily menu. Baking should be present in the diet only in the form of bread with bran without yeast, bread, biscuits. remember, that healthy dessert(sweet, cottage cheese, yoghurts and fruits, berries) are best consumed separately instead of a light snack or for breakfast. Brighten up your morning wonderful dish from cottage cheese, yogurt and berries. This will help increase tone and improve digestion. During the day, between breakfast and lunch or for an afternoon snack, treat yourself to an apple, pineapple slices, grapefruit, healthy sweets.

Video

They are known to have the ability to give useful vitamins and trace elements to the body, stimulate metabolism and enhance metabolism. These products are not unique - they are included in our diet and in the dishes of various diets themselves. Watching your health, trying not to gain extra pounds, you need to introduce into your diet as much as possible more products from the list we have provided below.

Fruits and berries with a minus calorie content - a delicious means of healing

Berries - raspberries, blueberries, blueberries, cranberries, lingonberries, strawberries, strawberries, currants.

These berries contain useful complexes of trace elements and vitamins, as well as useful fiber , pectins . Berries strengthen the immune system, remove toxins from the body, have a diuretic and laxative effect . Lingonberries and cranberries are very useful for any inflammatory, colds- they strengthen the immune system, have anti-inflammatory and even antimicrobial effects. These berries are very good for treating urinary infections in women and men. Blueberries, blackberries, raspberries have a beneficial effect on vision, these berries can improve vision, they should be eaten by people suffering from myopia, eye diseases. Berries from these groups have quite low calorie content - no more than 50 kcal per glass of berries .

Citrus fruits – grapefruit, lemon, orange, tangerine, lime

These fruits are acknowledged masters of burning those hated extra kilos. It is known that a grapefruit eaten daily for two weeks will reduce weight by about two kilograms. in citrus fruits a lot of fiber, vitamins - especially vitamin C . Citrus fruits have mild diuretic and laxative properties. In terms of its calorie content, each citrus fruit does not exceed the figure in 40 kcal .

The huge benefits of a huge berry - watermelon

Watermelon is loved by the vast majority of people. And, of course, many have heard about his ability,. Watermelon quenches thirst well in the heat, it also gives a feeling of quick satiety, which, with its low calorie content, is only 20 kcal per slice , very useful in weight loss diets. watermelon has many vitamins and minerals, as well as complex sugars and fiber .

Champion in burning extra pounds - pineapple

Scientists have discovered in this amazing and delicious fruit a special substance that helps burn fat in the body - bromelain . Proved that regular use pineapple in food normalizes metabolism, it serves as a good source of vitamins, helps to normalize your weight even faster. Not only does pineapple significantly dull the feeling of hunger - this fruit, eaten at lunch or dinner, helps break down complex lipids found in meat, fish, legumes, dairy products . It must be remembered that pineapple greatly increases the acidity of gastric juice, and its should not be taken on an empty stomach . He also contraindicated in gastric ulcer .
Zero calorie fruits also include apricot, mango, apple, plum.

Zero Calorie Vegetables - Burn Calories at Lunch

Cruciferous Vegetables Are Faithful Fat Burners

This group of vegetables useful in a weight loss program includes white cabbage, savoy cabbage, cauliflower, broccoli, black radish, radish, green peas . These vegetables are able to give a feeling of rapid satiety, control blood sugar levels . In addition, these vegetables serve as a kind of “broom” for the intestines, helping to remove toxins, toxins, old mucus, and pathogenic microflora from it. Thanks to these vegetables, in the body metabolic processes are accelerated , fat is burned much faster.

Record holder for burning fat - celery.

One stalk of celery contains only five kcal , in one root - from 5 to 20 kcal . At the same time, the body spends much more energy on digesting celery than it brings in on its own. Widely known fat burning celery soup , with the use of which extra pounds go away quickly and without a trace. Celery is very useful to eat raw, in the program to get rid of excess weight, salads with a root or stalk, celery greens, which, moreover, are real storehouse of vitamins and minerals .

Vegetables to help you lose weight

These vegetables are minus calories everybody knows - zucchini, cucumbers, tomatoes, asparagus, peppers, beets, spinach, carrots, turnips, eggplant, pumpkin . Separately, I would like to name onion and garlic - these products help to speed up metabolic processes, and also cleanse the kidneys, human intestines, and serve as natural antibacterial agents.

Fragrant greens - enjoy and lose weight

This group of products gives us a real pleasure when we cut them into salads, fill them with soups, main dishes, pastas. Greens that help burn extra pounds are parsley, basil, cilantro, dill, mint, lemon balm, rosemary, thyme, as well as leaf lettuce, watercress .

Spices - sophisticated experts in burning fat

spicy cinnamon

Cinnamon has long been known for its ability break down fats . This spice aids in digestion normalizes blood sugar levels, lowers cholesterol levels . Nutrition experts recommend eating cinnamon with every meal, adding just half a teaspoon (tea) to meals or drinks.

Fat-burning spices also include ginger, cumin, coriander, curry, pepper They must be included in the daily diet.

Minus calorie drinks to drink and lose weight

Green tea

The nutritionists are the most healthy drink that can help in burning fat is called green tea. This drink must be drunk without sugar and milk, you can - hot or cold, it depends on the time of year. It is known that each teacup of real green tea , drunk in one day, help burn up to 60 kcal, and you can drink up to five of them a day. In addition, green tea has a beneficial effect on the functioning of the heart, blood vessels, organs of the digestive tract, tones up and is a “beauty drink”.

Water also "knows how" to burn fat

Proved that a glass of clean drinking water without gas with ice can burn 70 kcal ! Drink water with ice must be careful not to earn a sore throat. Drink during the day two liters of water - in order for the excretory systems of the body to work at full capacity, washing out all the toxins and toxins, as well as the decay products of fats. Drinking this amount of water every day is necessary condition any diet, this must be remembered.

You can also drink as fat-burning drinks cool mineral water without gas, natural freshly squeezed juices from those fruits and vegetables, which are on the list of products with a negative calorie content.

Protein products with a minus calorie content - eat and lose weight

This group of products includes all lean meats, skinless and fatless poultry (preferably breast), lean fish. Meat and fish are recommended to be steamed or boiled (do not eat broths), and salads from fresh vegetables and greens, which we wrote about above. The presence of fresh vegetables and herbs in the menu with protein products is mandatory, otherwise there will be no weight loss effect. Nutritionists recommend giving preference to fish because it has unique fatty acids that are beneficial for muscles, skin and blood vessels. In addition, when digesting fish, gases and toxins are not formed in the body, which has a beneficial effect on the general well-being and appearance of a person - the skin acquires a healthy shade, becomes more elastic, and gets rid of mimic wrinkles.

"Minus" calories of dairy products - the right way to beauty and harmony

Dairy products are vital in the human diet. Needed in a weight loss diet dairy products low-fat (but not fat-free!). The fat in dairy products helps the body absorb calcium, and a small amount of it in foods is a must. In order to satisfy hunger for the benefit of the body, you need to eat every day. low fat yogurt, cottage cheese, whey, kefir (but not milk)- all this without sugar and other additives. Dairy products help the body produce its own hormone calcitriol required for maintaining tissue elasticity and bone strength .