A lot of people promise themselves to start eating right on Monday. It turns out that this is not the case for everyone. An even smaller percentage of these people will stick to this diet for at least a year. Very few people can make proper nutrition their lifestyle. To help your body “not break down” ahead of time, it is important to monitor what and how you eat.
Healthy diet to combat excess weight
Obesity is becoming a big problem for humanity. It’s not even the couple of extra pounds itself that is scary, but what follows it—various diseases.
As a rule, excess weight is not limited to the development of shortness of breath or heart problems. Every organ, without exception, suffers from this. In most cases, excess weight leads to diabetes, and this diagnosis will stay with its owner throughout life, depriving him of the opportunity to enjoy food, and sometimes even his favorite pastime.
Consumption will help avoid such consequences. It is important that such nutrition becomes a way of life. It is necessary not only to select the right and healthy products, but also to be able to prepare them, and also to monitor what a person eats outside the home.
Any dish from a restaurant, even the most expensive one, will be much higher in calories than a similar dish prepared at home. Therefore, it is best to limit trips to cafes, and when visiting them, still give preference vegetable dishes, easy berry desserts And soft drinks, as alcohol can increase or cause hunger.
Nutrition when dieting
In the process of losing weight, the main problem is the need to balance your diet. When reducing the amount of kilocalories consumed, it is important to maintain the proportions between carbohydrates, proteins and fats. To do this, it is important to remember that you cannot completely exclude fats or carbohydrates from your diet. Even if proteins are the “building material”, but without a sufficient amount of the remaining two organic substances, long-term positive effect It's impossible to achieve from diet.
One more important point losing weight is eating required quantity water. On average, this figure is 1800-2000 milliliters per day. This may sound funny, but the lowest high-calorie product for every day you can call it water. Of course, if you only drink it, it won’t do any good, but at the very beginning of the diet, you can deceive your stomach in this way. If you really want to eat, and it’s already midnight, then you can drink a glass of warm water.
Nutrition for certain types of diseases
Knowledge of recipes for dishes from low calorie foods not only for those losing weight. People with digestive problems also often follow this diet. Cholecystitis, diabetes mellitus and many other diseases require special regime nutrition. In some cases, life may depend on it.
Foods high in fat and carbohydrates trigger the release of insulin, which is bad for people with diabetes. Patients with cholecystitis may experience discomfort after eating such dishes and products.
Diet for gastritis and duodenal ulcers should be as low in calories as possible. At a minimum, fatty and heavy foods will cause stomach discomfort, but can also lead to more serious consequences: hospitalization and surgery.
In order to make your diet healthy and safe, it is important to know what foods to eat, how to prepare them and even how to store them. But the most important thing is not to be lazy and calculate the calorie content of the foods you eat. Special tables and lists of low-calorie foods can help people with this. For counting, it is best to have a notebook. For a simpler and faster calculation, special scales are suitable that show the content of fats, carbohydrates and proteins.
List of low-calorie foods
Many people think that in order to be fully satisfied they need to eat something substantial: mashed potatoes with a cutlet, fish soup, potato salad and definitely dessert. If these dishes are not present in the diet, it seems that the person is not eating well. Any diet is primarily associated with something tasteless. It seems that a person will have to eat “grass”. This is, of course, not true.
Low-calorie and tasty foods are found in nature. For example, fruits, berries, dairy products. This diet is ideal for many girls and women. Although for men it will be a little "poor".
For example, low-calorie dairy products include skim cheese and milk, as well as kefir and yoghurts without added sugar. They can be consumed at any time of the day and not worry about the consequences. Unfortunately, such low-calorie foods cannot be called satisfying.
To maintain your diet, you can also give preference to vegetables. Below is a small table with the calorie content of the main fruit crops.
The most high-calorie vegetable is potatoes. 100 grams of product can contain 80-100 kcal. If potatoes are boiled with salt and then seasoned with butter or milk, then their usefulness is reduced by another one and a half or even two times. Therefore, anyone trying to stick to a low-calorie diet should limit their potato intake. The same applies to soups. The calorie content of such dishes can be very, very high, but the benefits can be minimal.
Salad is not a panacea
A very big mistake of people who try to follow proper nutrition is their true belief that any dish made from the lowest-calorie foods will be healthy. This is, of course, not true. The method of preparation and the additional ingredients used in the dishes are also important. For example, a salad that uses mayonnaise in the dressing will not be healthy. Likewise, lean beef fried in vegetable oil turns into “forbidden fruit.”
Uncontrolled consumption of sweet fruits and berries will also not benefit the diet. Grapes can contain up to 70 kcal per 100 grams of product. At first glance it may seem that this is not so much. But even in the simplest fruit salad(apples + kiwi + banana) can contain up to 200 kcal. Such a dish will no longer be low-calorie, although it can still claim to be healthy.
Vegetable salads are also not always 100% healthy. For example, a salad with fresh carrots and white cabbage will be quite healthy, and if you add potatoes and dressing (butter, mayonnaise, sauce or sour cream) to it, then it will definitely not be included in the list of the lowest-calorie foods and dishes.
Myths about sweets
If during the day 100% of the calories eaten are no more than 10% of the calories obtained from various goodies, then this will not cause any problems. But you need to give up sugar in tea and coffee. You should not add it to homemade fruit drinks and compotes. Sugar significantly increases the calorie content of any food and dish.
Those with a sweet tooth don't have to give up sweets completely. You can simply give preference to safer goodies: marmalade (without sugar sprinkles), oatmeal cookies, rye gingerbread, dark and bitter chocolate, marshmallows, sorbet ice cream or sugar-free maple syrup.
You can replace sweets with dried fruits, nuts or fresh berries. For desserts, white low-fat yoghurts without sugar with the addition of fruits or berries are suitable. You can also add a couple of spoons of honey or maple syrup.
How to balance your diet?
The amount of carbohydrates, fats and proteins consumed during the day should be proportional. You can't completely eliminate fats or carbohydrates. Therefore, you can leave in the diet rice, spaghetti and durum wheat pasta, some cereals, rye bread, some sauces and dressings (in particular, mustard, wasabi or tomato paste).
Eggs can only be consumed boiled; scrambled eggs and omelettes are prohibited, but this product cannot be completely excluded from the diet. The same applies to cheeses. It is only important to choose durum varieties with low fat content (no more than 40%, and preferably 20-25%).
You need to eat small portions every 2.5-3 hours, drink enough water, and limit yourself to coffee and black tea.
Myths about flour
Buns and gingerbreads should be consumed with caution, but you should not forget about them once and for all. Flour in the diet responds to some B vitamins, the absence of which in the diet in sufficient quantity may lead to problems in the future.
It is better to choose “yesterday’s” baked goods made from oatmeal, rye or any durum wheat flour. There is also no need to buy glazed buns and sugar sprinkles, donuts and whites are strictly forbidden yeast dough.
Heat treatment: for or against
It is generally accepted that from fresh vegetables and fruits more benefit. The way it is. If possible, they should be consumed raw. They can also be steamed or “dried” in the oven. Frying and deep-frying are strictly contraindicated for those who suffer from various gastrointestinal diseases or are trying to lose weight.
Grape seed, olive or truffle oil can be consumed in " fresh". This way it is both tastier and healthier. One spoon of such oil per serving of salad will not harm the body and will help you quickly absorb a number of microelements. Frying with such oils is actually equivalent to frying with ordinary sunflower oil.
What to cook?
Simple and easy-to-prepare salads made from the lowest-calorie foods are known to everyone: “Spring”, “Vitamin”, “Caesar”, “Carrot”, “Beets with sour cream” and others. They will take very little time to prepare. It is best to season such dishes with low-fat kefir, sour cream with a fat content of no more than 10%, white yogurt, and a spoonful of vegetable oil.
As an afternoon snack you can serve vegetables or fruit slices without dressing or with whipped sour cream without sugar. You can also mix berries or fruits with low-fat dairy products in a blender, getting a kind of mousse.
Desserts can be easily prepared from nuts, berries, dried fruits, crumbs from oatmeal cookies. This could be homemade low-fat ice cream (from banana and white yogurt), cookies from rye flour or ground almonds, dried fruit candies without glaze, yogurt with marshmallows.
You can also make light cocktails based on berries, vegetables, fruits and mineral water, lemonades, vegetable juices homemade. It is not recommended to add sugar to such drinks. In extreme cases, it can be replaced with sucralose.
How not to fail when dieting?
The hardest thing to get through is the first three weeks. healthy eating, then the body begins to get used to it. To reduce temptation, you need to get rid of all the high-calorie foods you have in the house, stop going to cafes and restaurants, and immediately create a menu of healthy and healthy foods.
If there are other residents in the house who do not agree to eat healthy, low-calorie foods, then it is better to store all “unhealthy foods” in a separate box. They shouldn’t even be visible, otherwise it won’t be easy to resist the temptation.
In the first couple of months it is better to keep some of the familiar products. To do this, you need to choose the least harmful ones. For example, you don’t have to limit yourself to sweets and a few high-calorie fruits(grapes, bananas) or allow yourself to eat a little more dark chocolate. When the body reacts more calmly to such a diet, you can switch to a completely healthy diet.
Recently, a group of Israeli scientists conducted an interesting study. They interviewed several thousand men whose wives and girlfriends were on diets. The research results left no doubt that the vast majority of men find it very difficult. Why?
Diet or life?
More than 70% of representatives of the stronger sex living in an official or civil marriage noted that as soon as a woman makes a decision on a diet, she not only limits her partner’s diet, which negatively affects his condition, and not only psychological , but also physical.
About 50% of men said that during the “diet period” the character of a representative of the fair sex sharply and severely deteriorates. Such a woman becomes nervous and irritable, she is prone to strong negative emotions, often scandals with her family and “takes it out” on close people, 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 losing weight that they simply “stop noticing the rest of the world,” talking only about diets, losing pounds, caloric content of foods, and so on.
About 28% of the stronger sex assure that during a diet, a woman feels very unhappy, which affects her quality of life in general. Such men prefer to see their girlfriends, perhaps not similar to the ideal 90-60-90, but happy, satisfied with life and ready to enjoy it, together with loving men.
What to eat to eat less?
The development of science and technology, fortunately, allows us not to suffer from hunger, but simply to take into account the properties of products. Remember about 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 tasty and healthy products, 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 with vegetables,
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. It really doesn't contain any calories. But it helps keep the skin elastic 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 of clean water a day.
20–30 kcal
Lemon, green and red Bell pepper, celery, corn salad, broccoli, coriander, spinach, cabbage, eggplant, asparagus, cauliflower, pumpkin, champignons, lingonberries. Eggplants are not as popular in our cuisine as cabbage. And in vain - one serving of these vegetables, stewed without fat, contains only about 35 kcal and fills you up quite well. In some recipes, eggplant can even replace meat.
30–40 kcal
Grapefruits, limes, watermelon, green beans, onion, green onions, strawberries, pomelo, peaches, melon, zucchini, radishes, radishes, low-fat curdled milk. 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 by those taking medications. This fruit can change the behavior of pharmaceutical drugs.
40–50 kcal
Carrots, root celery, stem celery, beets, blackberries, kohlrabi cabbage, gooseberries, nectarines, pineapple, cranberries, plums, oranges, apples, apricots, feijoa, low-fat kefir, skimmed milk. - Not only delicious snack, replacing chips, but also a real “lifesaver” for those who have stopped smoking. One large stalk of celery contains only ten kcal.
50-60 kcal
Cherries, raspberries, red currants, blueberries, pears, potatoes in skin. Cherries contain the bioflavonoid quercentin, which helps fight cancer. This berry can be bought fresh or frozen all year round and add to salads, dairy products or cereals. 60–70 kcal Kiwi, leek, blackcurrant, cherry, beans, grapes, pomegranate, mango. Onions and beans are the best ingredients for making low-calorie vegetable soups. By the way, a serving of minestrone, beloved by Italians, contains only 14 kcal. Of course, before there is cheese or croutons on the plate.
The most important
Healthy food with calorie content from zero to 70 kcal great amount. Most of the products listed here are available year-round, go well together, and – we talk about it every day! We are waiting for recipes from you low-calorie dishes in the special section “Food for a flat stomach”. Good luck!
The article was prepared using materials from takzdorovo.ru.
Low-calorie foods for weight loss - list with calories. How to prepare dishes from simple ingredients, what low-calorie salads are best? Full list low-calorie foods for weight loss in this article.
Hello friends! Every day we consume sufficient amounts of food, which allows us to maintain the functionality of our body at an optimal level. The calorie content of a product is a certain amount of energy that the body produces during the digestion process.
The fat layer is a consequence overuse products, the energy of which is stored by a complex mechanism as reserves. Understanding internal processes helps to correctly redistribute food resources in your favor.
Low-calorie foods for weight loss - list of the best
Any diet menu is based on basic products that bring the most effective results in losing excess weight. Having the right information, anyone can independently build the principles of their nutrition.
Liquid
Thanks to this substance, any biochemical reactions become possible. Water has the following qualities:
it contains no calories;
she takes part in everything the most important processes happening in us! In particular, in the delivery of oxygen molecules to all cells;
promotes normal cellular metabolism, saturating tissues with fluid.
green tea without sugar;
compotes cooked with dried fruits;
cocoa or coffee.
Such products are perfectly digested and excreted by the human body. The intestines do not experience much stress, their walls are cleaned, and metabolic processes are accelerated. Greens contain minimal calories. For example, there are approximately 16 kcal per 100 grams. Since a certain amount of energy is spent on digesting food, you do not overload yourself excess calories. Why greens?
most products contain, which swells, reducing appetite;
it contains almost the entire spectrum and useful
To understand in detail, use the tables and my calculator not only for the lowest-calorie foods, but also for any others. They indicate the exact calorie content per hundred grams.
Low-calorie foods for weight loss - list:
leek;
lettuce leaves;
parsley;
Almost everyone dietary ration includes fresh vegetables and dishes prepared from them. The calorie content of such products is so low that most of them are considered practically “empty”. It is recommended to consume vegetables raw, as during cooking they may lose beneficial features. List:
tomatoes and cucumbers;
bell pepper(it contains more vitamin C than lemon);
cabbage and eggplants;
pumpkin, carrots, asparagus;
onions and radishes.
The main secret is to use vegetables along with the main dishes. They do not contain many calories and provide a feeling of fullness. In turn, this will help to avoid uncontrolled eating. And most importantly, vegetables will provide your large intestine with essential fiber!
Lacto and bifido bacteria will thank you and in return you will receive a bunch of bonuses from them! Vitamin B12 (the main factor of hematopoiesis and many other factors of hematopoiesis), ethanol highest quality, synthesis of lactase for fermentation milk sugar- lactose, protective effect for the epithelium of the colon (protection against erosions and various types of tumors).
One of the main differences between fruits and vegetables is the presence of a coarser structure of dietary fiber and a higher carbohydrate content. Contrary to popular belief, banana is not a suitable food for this very reason. When the yellow fruit is on store shelves for a long time, it becomes overripe, gradually turning into pure sugar. So:
citrus;
quince, cherry plum and plums;
watermelon (consists almost entirely of water);
melon, peach, cherry plum;
pomegranate, cherry and sweet cherry.
Fruits are the best source of vitamins that stimulate human immune systems.
While fighting with overweight you need to eat more protein. This organic substance is not capable of turning into fats and participates in the process of formation of new tissues. In addition to healthy cereals, protein is found in large quantities in meat. Its advantage is a decent concentration of nutrients with a low amount of calories. It is recommended to consume the following low-calorie foods for weight loss - list:
veal;
chicken and turkey breast;
the heart and kidneys of any animal.
Meat can be replaced with fish and seafood. Use the following low-calorie foods for weight loss - list:
squid;
crab meat;
shrimps;
river perch, crucian carp and pike;
carp, hake and pollock.
Skim milk, yogurt, fermented baked milk, cottage cheese or kefir are best food for weight loss. A large amount of healthy protein, beneficial microelements and bifidobacteria are included in their composition. This diet helps stabilize the normal functioning of the digestive system and is a source of calcium. In case of individual intolerance, it is better to exclude fermented milk products from your list.
Low-calorie foods for weight loss - list of prohibited foods
Foods high in trans fats and fast carbohydrates should be avoided. This leads not only to excess weight, but also to the development of many diseases. The following foods should be avoided in your diet:
any fried food;
sweet bakery products;
sausage products;
ice cream, sugar, honey;
sweet soda and juices in packages;
alcoholic drinks.
The usefulness of a substance depends on proper thermal treatment. You need to forget about the existence of the frying pan. Vegetable oil is considered the most high-calorie product. Meat, poultry or fish can be baked, boiled or steamed. Thanks to proper preparation most useful microelements are preserved.
Vegetables are recommended to be consumed raw, but they make light and tasty salads. Maintain balance: if in your main meal you have high-calorie product, then light foods should be served with it. Vegetables will not put additional stress on the stomach, but rather contribute to the digestion process.
Fruits and vegetables can be used to make weight loss smoothies. Berries and nuts can be eaten between meals to satisfy hunger. You should also refrain from sugar and make your own dressings.
Low-calorie foods for weight loss - a list of simple recipes
On the Internet you can find a ton of new and unusual ways preparations from simple products. New combinations allow you to diversify your diet.
Cocktails
To prepare, you only need a blender, any vegetables and fruits. To get a good taste, you need to combine sweet foods with sour ones. For example, kiwi goes very well with a sweet apple or banana. One of the lightest cocktails is a drink made from celery:
a bunch of celery should be finely chopped and placed in a blender;
add kiwi and lime to the container;
pour in low-fat yogurt and beat until smooth.
To make it tastier, it is best to serve the cocktail chilled. Its calorie content does not exceed 70 Kcal.
Chicken breast with tomato and basil
You will need:
two small breasts;
two tomatoes;
Rinse the chicken breasts under water and make small cuts lengthwise. Place chopped tomato and basil inside the resulting pocket. Pepper or sprinkle the meat with herbs and place in the oven to bake. The finished meat should not have a pink tint, it should be matte.
The delicious recipe is very easy to prepare. You need:
Boil one breast in water and cut into cubes;
boil 250 g of champignons and steam the onions;
boil 3 eggs and finely chop for salad;
combine all ingredients and season with spices.
In one of the variations of this dish, yogurt is added to it or sprinkled with grated cheese.
Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!
Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn off the calories after eating a whole pizza!
You probably already know that there are products with " negative calorie" - they require more calories to digest than they contain. But even ordinary foods can be very low in calories! Of the 35 foods we've collected here, 30 contain 100 or fewer calories per serving.
In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.
There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious, low-calorie foods that are also high in protein.
If you're hungry but on a calorie restriction, start the list!
Vegetables
Watercress. 4 kcal per 1 cup
You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorders found that watercress is the most nutritious, as these green leaves contain so many beneficial substances. Like other cruciferous vegetables, watercress is full of antioxidants.
Like other cruciferous vegetables, watercress contains many antioxidants.
As it is:
Heat the oil in a large sauté pan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.
After this, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup almond milk and heat for 2 minutes.
Arugula. 5 kcal per cup
This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.
As it is:
To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.
Celery. 6 kcal per stem
Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.
Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!
With such a small amount of calories, you will get a huge amount of vitamin K, a much needed substance that reduces the risk of death from cardiovascular diseases. There are reasons to include it in your list of weight loss foods.
As it is:
Make it filling chicken soup with noodles. IN large frying pan heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.
Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.
Chinese cabbage, 9 kcal per 5 leaves
Kale and spinach have taken all the glory, but these Asian greens are a worthwhile menu item for weight loss. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. She also has more soft taste than other dark green leaves, which will satisfy any whim.
As it is:
Separate the tops of the leaves Chinese cabbage from the stems and roughly chop the leaves. Thinly slice the stems. Heat oil in a frying pan over medium heat. Add the stems, 2 chopped leeks, and 3 chopped garlic cloves; cook 3 minutes until stems soften.
Stir in Chinese cabbage leaves and 2 teaspoons grated lemon zest; cook until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.
Radishes, 17 calories per cup
Radishes add a little to the dish peppery taste, is very low in calories and contains plenty of vitamin C. And our bodies require very large amounts of vitamin C to support the growth and repair of body tissue, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.
Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.
As it is:
Drizzle a pound of radishes with oil and sprinkle with salt and pepper. Place on a baking sheet and place in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, whisk together 1/2 cup low-calorie yogurt, 1 teaspoon curry powder, and 1 tablespoon fresh lemon juice. Serve the fried radishes with the yogurt sauce.
Zucchini. 31 kcal per medium vegetable
As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.
As it is:
Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles with tomato meat sauce and feel comfortable at your pasta party.
Cucumber, 22 kcal per half cucumber
Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to sneak those extra cookies. To add some fiber, remove it from the knife you used to peel the cucumber - its skin contains the most fiber.
Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit
As it is:
To make salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno pepper, chopped cilantro, fresh lime juice and a little salt. Serve with fish.
Fruits
Plum. 30 kcal per plum
This sweet fruit It will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?
As it is:
Take 4 plums, remove the pits and chop. You will need half a cup of 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 1/4 tsp. salt in a medium sized frying pan.
Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.
Grapefruit. 37 kcal for half a grapefruit
Here it is, the lowest calorie fruit. Like other citrus fruits, grapefruit is a heavyweight when it comes to vitamin C. The University of Arizona in Tucson found that if you eat a grapefruit every day, you can lose weight and improve your health. blood pressure and reduce cholesterol.
As it is:
Divide the red grapefruit into wedges over a bowl and collect any juice that escapes. Combine grapefruit slices, chopped avocado and thinly chopped fennel root. Add grapefruit juice, 1 tablespoon olive oil, sprinkle with salt and pepper. Garnish with mint leaves.
Strawberries, 49 calories per cup
Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can breathe during exercise, which is especially true for those with asthma.
What else? In 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clear and lowers blood cholesterol levels.
As it is:
To make a variation on the super-nutritious Spanish theme gazpacho soup, mix 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cool for at least 2 hours before serving.
White Cantaloupe, 61 calories per cup
Sweet, juicy pulp White honeydew melon contains almost no calories, but it is high in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.
The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium.
As it is:
To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.
Blackberries, 62 calories per cup
Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.
Slowing down digestion rich in fiber diet helps control appetite.
Blackberries have an impressive resume that also includes antioxidants and vitamin K.
As it is:
In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.
Dissolve 2 teaspoons corn starch in 1 tablespoon of water, pour into the blackberry mixture, simmer for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.
Cereals
Bulgur, 76 calories per 1/2 cup (cooked)
Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps calm blood sugar levels.
As it is:
To do in the morning healthy porridge, take 2 cups of water, 2 cups of low fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.
Soba noodles, 113 calories per cup (cooked)
Soba noodles contain 50% fewer calories from starch than whole wheat spaghetti. These noodles are made with gluten-free buckwheat and are good for your six-pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.
As it is:
Cook the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Season with a sauce made from soy sauce, sesame oil, rice vinegar and sriracha.
Wheat bran, 31 calories per 1/4 cup
Adding wheat flakes to your diet makes it more nutritious. Wheat bran is high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.
As it is:
To make delicious wheat bran pancakes, mix 1/2 cup wheat flour, 1/2 cup oatmeal, 1 tsp. cinnamon, 1 tsp. baking powder and 1/4 tsp. soda Mix 1 beaten egg with 1 cup low-fat milk. Add all liquid ingredients to dry ingredients. Pour the batter into the hot pan: a quarter cup of batter per pancake.
Popcorn (31 calories per cup)
Sure, multiplex popcorn is a sugary calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.
As it is:
To prepare a snack in asian style, mix 1 tsp. curry, 1 tsp. dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.
Rice cakes without additives, 35 kcal per 1 piece.
When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.
As it is:
For a quick snack, spread on rice cake some low fat ricotta cheese and garnish with a few blackberries!
Shirataki noodles, 0 kcal per 85 g
These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.
The taste of the noodles is difficult to describe, but they easily take on the flavors of the accompanying sauces and spices.
It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.
As it is:
For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.
Meat and fish
Turkey breast ham, 72 kcal per 80 g
When you're thinking about what to put on your sandwich, go with this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.
As it is:
To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and string them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.
Cod, 70 kcal per 80 g
Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.
As it is:
Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 clove garlic, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with seared cod.
Mussels, 73 kcal per 80 g
Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.
The European Journal of Sports Science conducted a study that found that high levels of omega-3 fats in the diet help improve performance. top scores in sports, as it improves blood pressure, resulting in muscles receiving more oxygen during movement.
1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.
As it is:
Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).
Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.
Add 1 kg of mussels to the pan, cover with a lid and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.
Turkey legs, 91 kcal per 80 g
Time to satisfy your inner Flintstone. This tasty, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin so you don't add extra calories.
Soaking the legs in liquid will remove the gelatin from the connective tissue, leaving the meat soft and tender.
As it is:
Heat the oil in a large skillet (large enough to fit all the drumsticks) over medium heat. Season the turkey with salt and pepper. Add the legs to the pan and cook until Brown on both sides (about 6 minutes each). Remove the legs from the pan and reduce the heat to low, adding more oil if needed. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until legs are bronzed and tender.
Add 1-1/2 cups chicken broth to skillet. Pour 1 cup in there orange juice, 2 shoots of fresh thyme, 1 tsp. cloves, 3/4 tsp. paprika and 1/4 tsp. salt. Return the legs to the pan, bring to a boil, then reduce the heat to very low, inserting toothpicks every half hour to check for doneness.
Chicken breast, 92 kcal per 80 g
Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.
It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.
As it is:
To keep the chicken breast from drying out, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.
No need for hot boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.
Pork tenderloin, 92 kcal per 80 g
Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.
As it is:
Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500g chopped pork tenderloin and 2 crushed garlic cloves for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small can of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.
Beef steak, 100 kcal per 80 g
If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. Its fantastic 6 to 1 protein to fat ratio makes it a top choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.
As it is:
IN deep container for baking or in a container, mix 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan over medium heat.
Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool (10 minutes). Can be served in tacos.
Legumes
Tender tofu, 31 kcal per 80 g
Tofu can have a lot different variations textures. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds its easily digestible protein.
As it is:
To make a low-calorie post-workout shake, combine 1 cup coconut water, 80g tender tofu, 1 scoop of protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.
Beans in a can, 108 calories per half cup
Beans - quick way gain low-calorie vegetable protein and fiber. Protein and fiber in inexpensive beans promote slow burning complex carbohydrates, which give energy and satiety. And, if you look, you can find beans without salty liquid in a can.
As it is:
To make something useful low calorie salad for lunch, take a can of beans, drained, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.
Lentils, 115 calories per half cup
Not many foods are so rich useful substances like lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!
It is low in calories, but contains muscle-building protein, fiber, vitamins, and minerals.
As it is:
To make a no-suck veggie burger, place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a powder.
Add 1/2 cup instant oatmeal, 110 g soft goat cheese, 1/3 cup chopped walnuts 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; beat until smooth.
Form the mixture into 6 medium-sized pancakes and fry in a greased frying pan.
Dairy
Liquid egg whites, 25 kcal per 3 tablespoons
If you want the purest, low-calorie protein, a package of liquid egg whites will do the trick. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg) and there's no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.
Egg whites are pasteurized so they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.
As it is:
In a skillet, cook 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until egg whites are set. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.
Mozzarella, 71 kcal per 30 g
Eating too much calorie-dense, fatty cheese can turn your six-pack into a one-pack. But you can still eat cheese - if you have mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.
You can still eat cheese - if you have mozzarella in your refrigerator
As it is:
Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, whisk together olive oil, balsamic vinegar, salt and black pepper. Season the salad with this.
Skim milk, 83 calories per cup
This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.
As it is:
Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup of skim milk, stirring, and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.
Low-fat yogurt, 137 kcal per container
Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts. In addition to the fact that the product encourages immune system and helps digestive tract, probiotics make it twice as good!
Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.
As it is:
Place 1/2 cup low-fat yogurt, 1/2 avocado, 1 tbsp in a blender bowl. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the mixture as a sauce for tacos, steaks or fish.
Nuts/seeds
Unsweetened almond milk, 30 calories per cup
This nutty, dairy-free milk alternative (made from ground almonds nuts mixed with water and then strained) contains much less fat than the nuts themselves, so they're a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday pancakes. Be sure to look for the words “sugar free” on the packaging.
As it is:
Recover from your workout by blending 1 cup of almond milk with 1/2 cup of regular low-fat yogurt, adding a few tablespoons of peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.
Sauces
Red wine vinegar, 3 calories per tablespoon
If you want to enhance the flavor of your dressings and sauces without adding calories, make sure you have different types of vinegar in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain a feeling of fullness.
As it is:
To cook delicious salad dressing, Mix equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.
Thyme, 3 kcal per tablespoon
Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.
Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories.
As it is:
Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. salt and 1/2 tsp. black pepper. Use the mixture to rub onto chicken, steak, or pork.
Cinnamon, 6 kcal per 1 tsp.
When it comes to oatmeal, smoothies, and pancakes, cinnamon gives them... great taste, which has no effect on calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.
As it is:
To make a delicious pudding without going overboard on the calories, bring 1/2 cup unsweetened almond milk to a "barely boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g of grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.
Stir until the chocolate melts. Add 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. Pour the chocolate mixture, 1 package of tender tofu and 2 tbsp into a blender bowl. l. maple syrup and whisk until smooth.
Cool the pudding for at least 2 hours before serving.
The question is what foods can you eat to lose weight, becomes especially acute at a time when we decide to get ourselves in good physical shape. It is nutrition that mainly determines whether we will be able to lose weight, and if so, by how many kilograms and for how long.
Among the many existing diets and food regimens, introducing low-calorie foods into your daily diet is a smart choice.
For those who are on a diet
The problem of choosing a suitable diet is familiar not only to any girl, but also to some men. On the one hand, we want to lose weight and become healthier, and on the other hand, we want to achieve our goal as quickly as possible.
Well-designed diet will really help to reduce body weight in a relatively quick time, without harming the body. To do this, you need to build your diet based on low-calorie foods.
When deciding what exactly you will eat, do not forget about healthy and harmful properties products, as well as the need for a balanced diet.
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How to lose weight safely?
Health safety should be the main guideline when choosing a method of losing weight. But how do you know if this or that diet will cause harm?
In order to solve this issue, you need to pay attention to a number of signs:
- The diet should offer a varied diet. Dietary regimes that involve eating the same product (for example, buckwheat-kefir diet) are excluded. Remember, the poorer the food choices offered by any diet, the higher the risk of relapse.
- There should be more than three meals. Ideally, three main ones and two additional ones.
- The total daily calorie intake should be about 1200 kcal, and if you plan to play sports, then even higher - 1400–1500 kcal. Diets offering daily calorie content less than this threshold should not even be considered as a way to lose weight.
- If the diet blurb says it will help you lose weight in record time, then think carefully before you decide on it. It is impossible to burn 3–5 kg of fat in a week, but it is quite possible to undermine your health.
To achieve this goal, preference should be given to products with low calorie content. With the right approach, they will be able to provide the body with energy and necessary nutrients. But thanks to their low energy value you will have the opportunity to create a small calorie deficit, due to which the process of healthy weight loss will begin.
Healthy foods for weight loss
When choosing foods with low calorie content, one should not forget that proteins, fats, carbohydrates and fiber should be supplied to the body along with food. In other words, nutrition should be balanced.
First of all, protein products should be highlighted - poultry meat (chicken and turkey), lean fish(cod), eggs, cottage cheese, legumes (peas and beans). It is protein that will allow you to lose weight without losing muscle mass. It is absorbed by the body for quite a long time, and, therefore, the feeling of fullness persists for a longer period.
But you shouldn’t make protein products the basis of your diet to the detriment of others, because its excess puts additional stress on the kidneys, which can negatively affect your well-being. In addition, the process of breakdown of large amounts of protein is accompanied by the release of toxins into the blood.
Carbohydrates are also important; they provide the body with energy. But their excess leads to excess weight, so the consumption of carbohydrates should be under strict control. Preference should be given to vegetables, fruits and unpolished cereals. Sugar-based foods should be avoided.
Such food is not able to provide enough energy, provokes sharp fluctuations in blood sugar levels and contributes to an increase in fatty tissue.
A common mistake when losing weight is avoiding fat in your diet.. Of course, this approach makes sense when it comes to products such as butter, mayonnaise, sausages and sausages, smoked meats. But there are also types of fats in which human body just needs it. These are the so-called essential fatty acids Omega 3, 6 and 9.
Review of some low-calorie foods
Products that will help you feel full and lose weight without harming your health can be found in any store and at an affordable price.
These include:
- Chicken breast(fillet without bone and skin) - this is wonderful dietary product, without which no weight loss is complete. It is low in calories, does not contain fat, and is affordable. It contains many vitamins and amino acids, without which it is impossible to build a beautiful, toned body. Chicken fillet can be prepared in various ways: boiling, baking in foil, grilling. The main thing is not to use oil, mayonnaise, etc. during the cooking process.
- Cod– low-fat sea fish. Its meat contains a number of vitamins, chemical elements and essential amino acids. It is useful for people suffering from joint diseases, as well as problems of cardio-vascular system. Cod has a beneficial effect not only on the functioning of internal organs, but also on appearance: strengthens hair, improves skin and teeth.
- Chicken egg white It contains virtually no fat and has a large amount of essential and easily digestible amino acids. Thanks to their optimal combination, it is considered a kind of standard protein, and other protein-containing products are evaluated by their amino acid composition in comparison with it.
- Beans rich in vitamins responsible for the functioning of the immune system and the state of the nervous system, and is also a supplier of fiber. It contains proteins and carbohydrates, practically no fat. Beans can be perfectly cooked both as a side dish and as an independent dish.
- White cabbage– tasty, low-calorie and useful product, found in any grocery store at a low price. Cabbage is rich in various vitamins, stimulates metabolic processes, and has an anti-inflammatory effect. She is part of many therapeutic diets, since its use is indicated for various diseases Gastrointestinal tract, excretory system, heart disease and many others.
- cucumbers, as is known, consist mainly of water. Their calorie content is only 15 kcal per 100 g. product. They contain enzymes that promote better absorption meat products, fiber and a large amount of vitamins and minerals.
- Greenery– dill, parsley, onion, watercress. All these products are recommended by nutritionists, because in addition to their low energy value, they have a set of properties that are beneficial for digestion. In addition, it is with the help of greens that familiar and boring dishes can sparkle in a new way.
The lowest calorie foods
| Name | BJU (proteins/fats/carbohydrates) | Calorie content
per 100 gr. |
|
| Protein products | Chicken fillet | 23,6/1,9/0,4 | 113 |
| Turkey fillet | 25/1/0,6 | 130 | |
| Lean beef | 22,2/7/0 | 158 | |
| Lean fish (cod) | 17/0,6/0 | 78 | |
| Cottage cheese 1.8% | 18/1,8/3,3 | 101 | |
| Egg white | 11/0/0 | 44 | |
| Carbohydrate foods | Boiled buckwheat | 4,2/1,1/21,3 | 110 |
| Zucchini | 0,6/0,3/4,6 | 24 | |
| cucumbers | 08/0,1/2,8 | 15 | |
| Tomatoes | 0,6/0,2/4,2 | 20 | |
| Greens (parsley, dill) | 3,7/0,4/7,6 | 46 | |
| Eggplant | 1,2/0,1/4,5 | 24 | |
| White cabbage | 108/0,1/4,7 | 27 | |
| Red beans | 8,4/0,3/13,7 | 93 | |
| Green onions | 1,3/0/4,6 | 19 | |
| bell pepper | 1,3/0/5,3 | 27 | |
| Green beans | 2,5/0,3/3 | 23 | |
| Apples | 0,4/0,4/9,8 | 47 | |
| Celery | 0,6/0,1/2,9 | 16 | |
| Broccoli | 3/0,4/4 | 27 | |
| Pumpkin | 1/0/6,5 | 29 | |
| Champignon | 3/0,3/3,2 | 22 | |
| Oranges | 0,9/0,2/8,1 | 36 |
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The dangers of crash diets
In an effort to lose weight, it is important to be able to stop experimenting with your own health in time. Often people try to lose weight in a short period of time using so-called express diets.
There are quite a lot of their varieties, but the essence is the same: for a short period (5–10 days), a person losing weight is asked to eat a strictly defined set of foods. After the time period specified in the diet, a weight loss of 3–5 kg is guaranteed, but such results are not only short-lived, but also pose a danger to the body.
There are at least five reasons to refuse such a dubious way to lose weight:
- Poor food during a diet provokes a loss of strength, decreased physical and mental activity.
- A frequent companion to such diets is the feeling of hunger., when it occurs, the body urgently slows down the metabolism and begins to intensively increase fat reserves. You will come out of the diet with a lower metabolism and an increased tendency to store fat.
- Express diets destroy muscle tissue, because it is easier for the body to use muscles to maintain life than to burn fat, since the latter is a complex biochemical process that requires certain efforts: a balanced diet that creates a small calorie deficit, and physical activity, and time: burn 2- 3 kg of fat in 5–10 days is physically impossible.
- results fast diets short-lived, because weight loss occurs due to glycogen, water and muscles, and not fat reserves. This is why the lost weight returns so quickly, as soon as you switch to a normal diet. But, since after a diet the metabolism becomes slower, and the accumulation of fat, on the contrary, becomes more active, then in addition to the lost weight, the body adds another 1-2 kg on top.
- Abuse of express diets leads to a final metabolic failure, because of which the body will manage to accumulate fatty tissue even when consuming the most low-calorie foods. In addition, their use is fraught with a decrease in general tone, lethargy, absent-mindedness, apathy, as well as problems with the gastrointestinal tract.
Low calorie foods are the best choice for dietary nutrition. They can be consumed in sufficient quantities so as not to feel hungry, but at the same time lose weight. A variety of ways to prepare them (boiling, steaming, baking, grilling) will allow you to open new taste boundaries and not lose interest in this food regimen.
Now I don't worry about being overweight!
This effect can be achieved in just a few months, without diets or exhausting workouts, and most importantly, with the effect retained! It's time for you to change everything!!! The best weight loss complex of the year!
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