Products with low calorie content must necessarily make up the diet of a person who decided to make his body slimmer. It is known that food directly affects the energy of the body. And an increase, as well as a decrease in vital energy, depends on the food consumed.. However, there are useful products that have a beneficial effect on the state of health and human energy, while not adding extra pounds.

Low fat is one of the main criteria for low-calorie foods. Since the output of calories is doubled when splitting fat. With the breakdown of carbohydrates and proteins - vice versa.

Low-calorie foods should contain enough carbohydrates and fiber.

Carbohydrates that are easy to digest allow the body to easily deal with calories that come from fat. But the high fiber content will allow the body to be in a state of satiety for quite a long time, since it is digested for a long time.

Well and most importantly - a large water content. Since there are no calories in water, and based on this, the more water the product contains, the less space there will be for fats, carbohydrates and proteins.

Low-Calorie Slimming Products - Herbal Products

Fiber is the fiber part of plants that lowers cholesterol and slows the absorption of carbohydrates by organisms. Thus, it turns out that the lowest-calorie foods can be considered - plant foods.

These are greens, spices, teas, vegetables, fruits and berries that contain a lot of minerals, dietary fiber and vitamins. Still, the record holders for low calorie content are vegetables.

For example,   broccoli  contains 33 kilocalories per 100g, while it has many useful qualities, due to its composition. Broccoli contains: calcium, protein, magnesium.

In addition to the benefits of using this product for weight loss, there is the fact that broccoli prevents cancer. They use broccoli in boiled and raw form.

Helpful advice:do not digest broccoli to avoid the loss of substances that are important for good.

In 100g   carrots, which is a source of carotenoids - 35 kilocalories. The benefits of carrots are great, due to its antioxidant effect, it strengthens the immune system, increases intestinal motility, is useful for vision.

100 g contains 40 kilocalories. The artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the contained complex of enzymes and sugars, it is able to beneficially influence and normalize blood sugar levels.

You can also highlight other vegetables and herbs that will be useful in the process of losing weight. Among these minimally calorie foods are:

• Eggplant - 24 kcal;

• Parsley - 49 kcal;

• Potato - 83 kcal;

• Zucchini - 27 kcal;

• Celery root - 32 kcal;

• Red cabbage - 31 kcal;

• Leek - 40 kcal;

• Red and green pepper - 27/23 kcal;

• Turnip and white cabbage - 28 kcal;

• Beets - 48 kcal;

• Onions - 43 kcal;

• Cauliflower - 29 kcal;

• Parsley root - 47 kcal.

Fruits, like vegetables and greens, have a low calorie content, even despite the fructose content. To fruit were effective during weight loss, you must eat them in the daytime, preferably before lunch and in small portions.

In 100g of grapefruit about 35 kilocalories. Perhaps the best assistant for losing weight. He has such a quality as the ability to interrupt the appetite. It will be enough to drink a glass of juice or eat a little grapefruit and hunger, no matter how it happened. It is known that ¼ of the grapefruit burns up to 800 kcal.

The calorie content of pineapple in 100g is 48 kilocalories. Pineapple is able to cleanse the body of toxins, lower blood pressure, regulates the activity of the gastrointestinal tract (gastrointestinal tract). Burns calories, as does papaya.

Papaya in 100g contains 43 calories. Its composition contains a large number of enzymes that help metabolize proteins and burn fat. It is best to eat papaya during a meal, as the effect of its capabilities is not long.

In addition to the already mentioned fruits, such fruits and berries will be useful in the process of losing weight:

• Lemon - 31 kcal;

• Apricot - 46 kcal;

• Orange, tangerine, red currant - 38 kcal;

• Pear - 42 kcal;

• Cranberries - 28 kcal;

• Raspberries and wild strawberries - 41 kcal;

• Plum - 43 kcal;

• Gooseberry and peach - 44 kcal;

• Black currant - 40 kcal;

• Pomegranate - 52 kcal;

• Apple - 46 kcal.

Low-calorie meat products

  Plant food is good in losing weight, just do not exclude meat products from your diet.

A prolonged absence of meat in the diet of a losing weight threatens with a lack of useful substances in the body that are not found in plant foods.

Proteins that come from meat products make up an important component in building muscle. Thanks to the work of muscles, physical activity allows us to burn the right amount of calories.

The body will spend more energy to burn proteins, and not on the absorption of fats and carbohydrates.

When choosing meat, you should give preference to rabbit meat, low-fat pieces of veal and beef, white poultry. These products are quite satisfying. Their calorie content is as follows:

• Lamb kidneys - 77 kcal;

• Beef - 187 kcal;

• Beef udder, brains, kidneys, heart, tongue - 173/124/66/87/163 kcal;

• Turkey - 197 kcal;

• Horse meat - 143 kcal;

• Rabbit - 199 kcal;

• Chicken - 165 kcal;

• Pork liver, kidneys, heart - 108/80/89 kcal;

• Veal - 90 kcal;

• Chicken - 156 kcal.

Low-calorie Dairy Products

It is useful to include in your diet and dairy products, which are equivalent to vegetable can burn fats.

This ability exists in them thanks to calcitrol, which is produced with the help of calcium, which is abundant in dairy products.

Milk contains important components: lactose, protein, mineral trace elements and substances, fat-soluble vitamins.

Among low-calorie dairy products, the following can be distinguished:

• 10% cream - 118 kcal;

• 10% sour cream - 116 kcal;

• Fatty kefir - 59 kcal;

• Natural yogurt (1.5% fat) - 51 kcal;

• Low-fat kefir - 30 kcal;

• Low-fat cottage cheese - 86 kcal;

• Bold curd - 156 kcal;

• Yogurt and milk - 58 kcal;

• Ryazhenka - 85 kcal;

• Condensed milk (sugar free) - 135 kcal.

What are the most low-calorie foods? Leaderboards (up to 20 kcal)

In addition to products with low calorie and medium calorie, there are products with minimal or zero calorie content.

For example, calories greens  can be from 0 to 50 kcal. It will be very useful to use greens in the preparation of various dishes, it is especially suitable for salads, as well as cocktails, use in the form of powders for the second and first courses.

It is best to eat fresh greens in food, as it contains components such as vitamins and minerals, phytonutrients.

For instance,   asparagus  (20 kcal) and   pumpkin (20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, which is why it is a diuretic and a kind of “food detoxifier”. If you go to lose weight up to 5 kg, then you need to consume 0.5 kg of these products daily for a month.

In 100g lettuce  contains 15 kilocalories. The salad has a lot of various useful elements and vitamins. Boosts the immune system and is an assistant in the regulation of blood.

The most beneficial product is considered - kale cabbage. The content of 100g kilocalories is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How not to recall such an important product as garlic - whose calorie content is 4 kilocalories. He, like kale, helps fight cancer. It also reduces the likelihood of cardiovascular disease, is a powerful antioxidant.

Chilli  - 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. It has the same functions as garlic and kale.

Tea  (white, green, black) does not contain any calories at all, like water. Tea is a powerful antioxidant. It reduces the likelihood of a heart attack and is a good way to prevent cancer. There are many useful properties of tea: fluoride, creates safety for teeth; antispasmodic; anti-inflammatory; antiallergenic.

Here are a few more low-calorie foods that will dilute your diet and benefit your body:

• Cucumber - 15 kcal;

• Sea cabbage - 5 kcal;

• Lettuce - 12 kcal;

• Dill and parsley (greens) - 13 kcal;

• Tomato - 14 kcal;

• Bamboo shoots, chives, radishes, chard - 19 kcal.

So, having considered a wide variety of low-calorie products for weight loss, we can conclude that the process of losing weight will be quite enjoyable, and not only useful. Among the huge number of vegetable, meat and dairy products, everyone will be able to choose what they like in their individual menu!

Each person in the presence of excess weight seeks to lose it, but does not want to spend his strength on this in full. Therefore, low-calorie dishes from simple products are considered the most effective in reducing weight without any special costs. Calorie reduction provides gradual, safe and effective weight loss. It is also recommended to use the following recipes in preparing healthy dishes after losing weight to consolidate the result and its subsequent long-term preservation.

It is generally accepted that eating right and with a reduction in calories is expensive and not permissible for the whole family. But with careful consideration of the issue, it becomes clear that adhere to proper nutrition and cook low-calorie meals  You can use simple products, including seasonal fruits and vegetables. Next, lists of food products for cooking, as well as some recipes for example, will be presented in detail.

Everyone who wants to eat properly using foods that are low in calories believes that the dishes are tasteless and unsatisfying. But you can cook the right food for every day from products available at a price category.

The list of low-calorie products for weight loss and weight gain includes the following ingredients:

• Vegetables and fruits - they contain substances that help to achieve the daily norm of BZHU without difficulty and with less calories. It is recommended to add vegetables to each hot dish - let it be seasonal ingredients, but loved by the family. Fruits are necessarily consumed in snacks between main meals. You can treat yourself to a low-calorie dessert for breakfast. It is recommended to consume fruits with a high sugar content in small quantities - these are bananas, grapes and others.
• Cereals - cereals and cereal soups contain low calorie content, but turn out to be the most satisfying dishes recommended for consumption on PP.
• Legumes - hearty meals can be prepared from vegetables and legumes. Beans, peas and other varieties are distinguished here, from which it is easy to cook stews or soups. Often use canned bean blanks. It should be understood that canned food purchased in the store contains more fat and calories than self-prepared ones.
• Greens and green vegetables, radishes - these products should be combined into a separate group, since they practically do not contain calories, but saturate the body with vitamins PP, B, C, carotene, chlorophyll and other useful trace elements. Such additives retain satiety for a long time.

About low-calorie drinks

The proper nutrition menu must include low-calorie drinks. It is a mistake to assume that they do not benefit the body in terms of maintaining satiety. There are drinks recipes that will help in losing weight by reducing appetite - this provides a reduction in calories by 1/3 of the daily diet.

Among the low-calorie drinks include the following variations:

• Water is an obligatory product during a person’s life, since the body consists of 80% of water, which means that it requires constant replenishment. Calculation of the amount of fluid is carried out in accordance with the calories consumed for proper nutrition. For example, if a person limits himself in calories and consumes only 1200 kcal, then he must definitely consume 1.2 liters of water per day. An additional 0.5 l is added to the calculated amount. You can not drink with food - it stretches the stomach, as well as at bedtime, as it puts stress on the kidneys.
• Coffee - you can’t take this drink as harmful, since a quality product will help the body cheer up and be filled with numerous vitamins and minerals. It is important to use a natural product - it contains the least calories. Coffee is consumed without auxiliary components - sugar and milk, which reduces calorie content and increases the benefits of the product. Pure coffee in its pure form helps to remove excess fluid from the body.
• Green tea - reduces appetite with a low calorie product. Tea has useful properties in the form of anti-inflammatory effects.
• Natural juices are a storehouse of vitamins and minerals. To reduce calorie intake, only freshly squeezed and sugar free.
• Lemonade - a natural product without sugar quenches thirst and has an invigorating effect no worse than coffee. The composition includes only water and lemon, you can use citric acid.
• Fruit drinks - it is required to cook from natural berries (it is possible to use a frozen product) and without sugar.

Some drinks are allowed to add honey - natural and without preservatives. It is better if it is not candied.

About the calculation of daily calories

Tasty and low-calorie dishes do not exclude the possibility of making mistakes, which are presented in the form of eating more calories. This is prohibited, since dietary ingredients should help in losing weight, and not provoke weight gain. Therefore, it is important to correctly calculate the daily calorie intake, which is carried out in two stages.

Please note: The first stage is the calculation of the main exchange. To do this, use the formula: 10 * weight + 6.25 * height-5 * age-161.

This is a formula for determining the number of calories to maintain normal functioning. The second stage is to calculate the final daily intake in accordance with the characteristics of human life.

Here, the coefficients presented in the following form are taken into account:

• 1,2 - with a sedentary lifestyle;
• 1,375 - if physical activity is carried out 1-2 times a week;
• 1.55 - in the case when sports are carried out 3-5 times a week;
• 1,725 \u200b\u200b- for active sports enthusiasts;
• 1.9 - for overly active people who prefer to walk and regularly exercise.

This is a well-known calorie formula using the Muffin-Geor method. It must be used whenever a decision is made to cook low-calorie meals at home for weight loss or weight maintenance.

This is important: To reduce weight, taking into account proper nutrition, the calculated number of calories must be reduced by 20%.

For example, if the daily calorie intake is calculated as 1850 kcal, then for weight loss it is necessary to reduce the figure to 1480 kcal.

Low calorie breakfasts

Low-calorie slimming recipes for breakfast are as follows:

• Millet porridge with pumpkin. Calorie content per 100 g - 94 kcal. To cook porridge, it is necessary to heat 750 ml of milk and put in it 0.5 kg of chopped pumpkin. Boil the composition for 15 minutes. Next, add washed cereal in the amount of a glass to the porridge and cook for 20 minutes. Salt, sugar are added to taste, but not more than 1 and ½ teaspoon, respectively.
• Omelet in pepper. The presented dietary menu contains only 79 kcal per 100 g. Pepper needs to be cleaned and cut into 1.5 cm wide rings. Next, you need to prepare an egg billet - mix 4 eggs with ½ cup milk, add a little salt and ground pepper. Put the pepper in a pan greased with vegetable oil and pour the preparation into the pepper.
• Herculean porridge with banana. This food contains only 92 kcal per 100 g of product and is recommended for sweet tooth. 50 g of milk is poured into the oatmeal in a pan in an amount of 50 g. Bring the composition to a boil, add salt and cinnamon, you can sugar to taste. Cook the oatmeal until ready and put in a bowl a layer of porridge, bananas, previously sprinkled with lemon juice, half a glass of natural yogurt.

All recipes for low-calorie dishes with photos and calories are presented with a video image of the correct preparation. Therefore, every novice in the kitchen will cope with the situation in the morning.

Cooking low calorie lunch

Recipes are presented with calories for cooking them for lunch:

• Vegetable soup. 100 g of the finished product accounts for only 24 kcal. For cooking, you need to boil in a saucepan 700 g of cauliflower, 1 onion, 1 chili pepper - for this amount only 1 liter of water is used. After that, you need to mix all the products with a blender to get mashed potatoes. It is recommended to bring to readiness by adding a small piece of butter. Serve with fresh herbs.
• Chicken soup. For 100 g of prepared soup, only 79 kcal. Pour 2 liters of water into the pan, add a small piece of chicken (ham) and cook until tender. 10 minutes before the end add chopped onion, 3 cloves of garlic, 300 g finely chopped cabbage, as well as carrots and zucchini one each, previously grated on a coarse grater. You can add canned beans - 1 can, without this product, the number of calories will be reduced.
• Baked pollock with vegetables. For 100 g, only 72 kcal. For cooking, soak the fish in soy sauce for 15 minutes. At this time, you need to make a sauce - fry the flour in a pan, add 0.5 cups of water, 350 g of sour cream and 150 g of cream cheese. Bring to a boil and remove from heat. Next, lay in the dishes any vegetables, fish, and pour everything over with sauce. Cook for 40 minutes.

The photo shows ready-made meals that cause appetite.

Cooking low-calorie dinners

Cooking should be exciting, for which it is recommended to use more interesting recipes with a small amount of calories:

• Cheese meatballs - per 100 g 188 kcal. Cheese in an amount of 100 g is cut into cubes, chopped pepper pod and one onion. In a bowl, mix vegetables, an egg and 400 g of ground beef. Salt and pepper in small quantities. Meatballs are formed in such a way that a piece of cheese is first laid out in the core. Bake meat preparations in the oven.
• Curd salad - 100 g and 56 kcal. Mix 80 g of cottage cheese with low fat content, 1 tomato, 1 cucumber, herbs and sour cream in an amount of 30 g. Salt and other spices are added to taste.
• Baked red fish with vegetables - 100 g and 105 kcal. Cut the fish in an amount of 600 g into large steaks, fry in a pan carrots with onions, 1 each, add 200 g of natural yogurt. Put the fish on a baking sheet and salt to taste, add vegetable sauce and sprinkle with grated cheese, which is taken only 80 g. Bake in the oven for 30 minutes.

Presents recipes are designed in such a way that the finished menu contains fewer calories.

This has a positive effect on weight loss, as well as maintaining a sharpened figure - it is important to exclude from the diet not only harmful foods, but also foods with a high fat content in order to maintain excellent shape.

The very concept of "low-calorie meals" speaks for itself - these dishes contain a low amount of calories, which means that such a menu will not only keep the weight normal, but also contributes to weight loss. There are a lot of recipes for low-calorie slimming dishes - on this page you can with the most delicious and simple to prepare. You will receive information on how to cook low-calorie dishes from dietary products, and you can also see photos of low-calorie dishes. For your convenience, all low-calorie meals are presented with calories.

Low-calorie diet foods: salads

We bring to your attention salad recipes (low-calorie diet meals with a minimum number of calories).

Spicy salad with vegetables and rice

Ingredients for 3 servings:

200 g of rice, 100 g of tomato, 90 g of olives, 50 g of carrots, 50 g of sweet pepper, 50 g of canned green peas, 20 g of chili pepper, 15 ml of olive oil, spices, herbs, aromatic herbs and salt to taste.

Cooking method:

1. Rinse the rice, pour into boiling salted water and boil.

2. Tomato and sweet pepper cut into slices. Peel the chili seeds and chop finely with carrots.

3. Put rice, tomatoes, olives, sweet peppers, green peas and chili peppers with carrots in a salad bowl, salt, add spices, pour in olive oil and mix well.

Cooking time:20 minutes.

Calorie content:  190 kcal.

Shrimp Cocktail Salad

Ingredients for 3 servings:

200 grams of shrimp, 150 grams of tomato, 100 grams of sweet pepper, 50 grams of cucumber, 50 grams of onions, 60 ml of dry white wine, 60 ml of lemon juice 10 ml of olive oil, herbs, black pepper and salt to taste.

Cooking method:

1. Dip the shrimp in boiling salted water, cook for 3 minutes, put in a colander, cool and clean.

2. Fry the shrimp in oil until a rosy shade appears. Then transfer to a clean dish, sprinkle with lemon juice and leave for 30 minutes, after which the liquid is drained.

3. Tomato, cucumber and sweet pepper cut into slices, onions - in half rings. Put the prepared ingredients in a salad bowl, salt, pepper, pour wine, the remaining lemon juice, olive oil and mix everything.

Cooking time:40 min

Calorie content:  55kcal

Decorate the finished salad with herbs and serve chilled.

Salad with shrimp, vegetables and herbs

Ingredients for 4 servings:

500 g of shrimp, 70 g of lettuce, 150 g of sweet pepper, 100 g of cucumber, olive oil, lemon juice and salt to taste.

Cooking method:

1. Cut the sweet pepper along, remove the core with seeds and chop finely.

2. Lettuce to tear with your hands into pieces of medium size.

3. Cut the cucumber into small slices or semicircles.

4. Dip the shrimp in boiling salted water, cook, cool and clean.

5. In a salad bowl lay layers of sweet pepper, cucumber, herbs, shrimp, pour a mixture of lemon juice, olive oil and salt and let it brew for 15 minutes.

Ready salad served chilled.

Cooking time:  30 min.

Calorie content:75 kcal.

Broccoli, Tomato and Egg Salad

Ingredients for 4 servings:

400 g of broccoli, 3 eggs, 100 g of tomato, 2 cloves of garlic, 60 ml of olive oil, 30 ml of balsamic vinegar, 20 ml of lemon juice, basil and dill, a mixture of peppers and salt to taste.

Cooking method:

1. Disassemble the cabbage into inflorescences, dip it into boiling salted water, cook for about 6 minutes, then carefully remove it with a slotted spoon and put it in a colander.

2. Hard-boiled eggs, cool and cut into small pieces, tomato - into slices, garlic - into slices.

3. Rinse dill and basil greens and put them in a salad bowl or in a deep bowl with tomato, eggs and broccoli.

4. Combine lemon juice, vinegar and olive oil, pour the salad dressing obtained, add a mixture of peppers, salt and let it brew.

Cooking time:  30 min.

Calorie content:  75 kcal.

Salad of cabbage, apples and vegetables

Ingredients for 6 servings:

300 g of white cabbage, 300 g of apples, 150 g of pickles, 125 g of onions, 75 g of carrots, 70 g of stem celery, 80 ml of olive oil, 20 ml of apple cider vinegar, cumin, black pepper and salt to taste.

Cooking method:

1. Grind apples, celery stalk and carrots with a blender or grate.

2. Chop cabbage, cut cucumbers into cubes, onions - in half rings.

3. Pour the seeds of zira into a pan and fry without oil for 2 minutes, then combine with olive oil, salt, pepper and beat well with a blender.

4. Put the prepared ingredients in a salad bowl, pour in apple cider vinegar, dressing from olive oil and mix everything thoroughly.

Cooking time:  25min

Calorie content:85 kcal.

Low-calorie fish diet recipes

Recipes for diet low-fat fish dishes are not only tasty, but also nutritious. Below you can learn about the method of preparing low-calorie dishes from sea and river fish.

Silver crucian with lemon and rosemary

Ingredients for 3 servings:

500 g of fine silver crucian carp, 70 g of lemon, 50 ml of lemon juice, 20 ml of soybean oil, rosemary, spices, parsley and salt to taste.

Cooking method:

1. Pour the prepared fish with lemon juice and leave for 30 minutes, then salt, add spices.

2. Lubricate the bag of aluminum foil from the inside with soybean oil, place fish in it and bake on a baking sheet in the oven for 30 minutes, periodically moistening the foil with water.

3. Cut the lemon into thin circles, separate the rosemary leaves from the branches and (optionally) slightly bite in the mortar.

Put the finished fish on a dish, garnish with lemon slices, rosemary leaves, parsley and serve.

Cooking time:1 hour.

Calorie content:40 kcal.

Fried fish with shrimp and asparagus

Ingredients for 4 servings:

400 g of trout, 150 g of shrimp, 100 g of asparagus, 100 g of cherry tomatoes, 1 lemon, 50 ml of lemon juice, 15 ml of olive oil, spices, garlic, black pepper and salt to taste.

Cooking method:

1. Trout cut into small pieces, grease with a mixture of olive oil, black pepper and spices, salt, pour a small amount of lemon juice and leave for 1-1.5 hours.

2. Put the pickled pieces of fish in a pan close to each other, sprinkle with lemon juice, cover with foil and place in the oven, heated to 200 ° C for 15 minutes.

3. Add the pre-peeled shrimp, cloves of garlic, sliced \u200b\u200blemon, cherry tomatoes and asparagus 5 minutes before cooking.

Cooking time:2 hours.

Calorie content:102 kcal.

Recipes of delicious, dietary, low-calorie vegetable dishes

Recipes of delicious, dietary, low-calorie vegetable dishes presented on this page will help to diversify your menu without sacrificing your figure.

Vegetarian appetizer under the marinade

Ingredients for 8 servings:

200 g zucchini, 200 g eggplant, 100 g sweet pepper, 50 g canned champignons, 50 g lemon, 70 ml olive oil 30 g honey Basil, dill, cilantro and parsley, black pepper and salt to taste.

Cooking method:

1. Cut sweet pepper into medium sized slices, eggplant and zucchini in fairly thick circles.

2. Combine honey, olive oil (25 ml) and juice squeezed from lemon. Dip the eggplant and zucchini in the cooked marinade and leave for 2 hours, then put in a grill pan and bake on both sides.

3. From the remaining olive oil, basil, dill, cilantro, parsley, black pepper and salt, prepare the sauce, whisking everything in a blender.

4. Put the zucchini mugs on the eggplant mugs, place slices of sweet pepper and mushrooms on top.

Serve the prepared vegetables with olive oil and greens sauce.

Cooking time:  2.5 hours.

Calorie content:115 kcal.

Hummus with celery

Ingredients for 5 servings:

200 g of chickpeas, 300 g of carrots, 300 g of celery stalks, 50 g of tahini, 75 ml of lemon juice, 80 ml of olive oil, 3 cloves of garlic, 10 g of ground red pepper, pepper (optional), salt to taste.

Cooking method:

1. Chickpeas immerse in water overnight. In the morning, drain it. Pour the chickpeas into a saucepan, add 0.5 l of water, put on fire and bring to a boil. Then cook on low heat until the beans are soft (about 30 minutes), after which the water is drained.

2. Chop the garlic, combine with beans, add tahini, lemon juice, olive oil, salt, pour in a little water and mix with a blender until the consistency of light mashed potatoes.

3. Put the prepared hummus in a transparent container and sprinkle with red ground pepper.

Peel fresh celery stalks and carrots and serve with hummus.

Cooking time:  45 minutes

Calorie content:135 kcal.

Savoy cabbage stuffed cabbage

Ingredients for 6 servings:

400 g Savoy cabbage leaves, 300 g shrimp, 300 g onions, 200 g rice, 100 g tomato, 100 g sweet pepper, 75 g carrots, 50 ml olive oil, ground nutmeg, black pepper, aromatic herbs and salt to taste .

Cooking method:

1. Dip the cabbage leaves in boiling salted water for 2 minutes. Boil rice.

2. Shrimp peel. Finely chop the tomato, onion, bell pepper and carrots and lightly fry in a pan in olive oil (30 ml).

3. Combine vegetables, rice and shrimp, add spices, aromatic herbs and salt. Put the filling on the leaves of cabbage, wrap it, place it in a pan with heated oil (20 ml), pour the liquid remaining after frying the vegetables, mixing it with a small amount of water, cover and simmer for 15 minutes.

Cooking time:1,5 hour.

Calorie content:  145 kcal.

Recipes for low-calorie slimming dishes: soups

Below are the recipes for low-calorie diet foods such as soups.

Vegetable soup with croutons

Ingredients for 4 servings:

100 g of potatoes, 100 g of tomato, 75 g of carrots, 15 ml of olive oil, 100 g of wheat bread, 40 g of sour cream 15% fat, parsley, black pepper and salt to taste.

Cooking method:

1. Cut the prepared vegetables, dip into boiling salted water, reduce heat and bring to readiness under the lid.

2. Place boiled vegetables in a blender bowl, pour in olive oil, a little broth, add pepper and salt and grind until a homogeneous mass is formed.

3. Cut the bread into slices and lightly fry in a dry grill pan on both sides.

Pour the finished soup into portions, put a little sour cream in each, sprinkle with chopped parsley and serve on the table with croutons.

Cooking time:  40 min

Calorie content:  130 kcal.

Vegetable Soup with Rice and Cabbage

Ingredients for 8 servings:

2.5 l of vegetable broth, 200 g of potato, 100 g of white cabbage, 100 g of tomato, 100 g of sweet pepper, 100 g of onion, 75 g of carrots, 50 g of tomato paste, 40 g of rice, 20 ml of sunflower oil, 40 g sour cream of 15% fat. Dill and parsley, black pepper and salt to taste.

Cooking method:

1. Finely chopped prepared potatoes, tomatoes and onions. Grate carrots or chop using a blender.

2. Put the potatoes in the broth brought to a boil. Rice well and cook with potatoes. Lightly fry the carrots, tomato and onions in a pan together with tomato paste in sunflower oil and put in a pan, too.

3. Cabbage and sweet pepper, after peeling it from the seeds, chop finely and add to the broth, then salt, pepper and bring the dish to readiness.

Pour the soup into plates, add a little sour cream to each and sprinkle with chopped herbs.

Cooking time:40 min

Calorie content:25 kcal.

Carrot Soup with Sour Cream

Ingredients for 6 servings:

300 g of carrots, 100 g of onions, 800 ml of water, 20 ml of sunflower oil, 1 clove of garlic, 40 g of sour cream 15% fat, dill, ground black pepper and salt to taste.

Cooking method:

1. Cut the carrots into circles, chop the onion finely. Pour oil into a heated pan, add black pepper, salt and keep on fire for about 30 seconds.

2. Put the carrots in the pan, after 3 minutes add the onions and fry for another 1 minute. Then pour water, mix, bring to a boil and cook under the lid over low heat until the carrots soften.

3. Grind vegetables with the broth with a blender until a homogeneous mass is formed (not very thick).

4. Finely chop the dill and garlic and mix with mashed potatoes.

Pour the hot soup into plates and put a little sour cream in each.

Cooking time:30 min.

Calorie content:  35 kcal.

Sweet Potato Soup

Ingredients for 8 servings:

400 g sweet potato, 250 g cauliflower, 30 ml olive oil, 30 g butter, 1.5 l vegetable stock, 3 cloves of garlic, leek (white part of the shoot), parsley, caraway seeds, chopped saffron, bay leaf, black ground pepper and salt to taste.

Cooking method:

Melt 1.15 g of butter in a saucepan and keep on fire until a beige shade is obtained. Add 10 ml of olive oil and mix. Disassemble the cauliflower into inflorescences, lower it into a pan and fry until golden brown, then remove it with a slotted spoon and put in a separate bowl.

2. Wash the pan and melt the remaining butter in it. Pour cumin and warm again over low heat.

3. Cut the leek into rings, chop the garlic cloves, put in a saucepan, pour in olive oil, mix and simmer until the onion softens.

4. Peel the sweet potato, cut into medium-sized pieces, put in a pan, add cauliflower, onion, saffron, bay leaf, pour in the broth and mix, and after boiling, cook the tubers until soft.

Ready to pepper, salt and garnish with parsley.

Cooking time:  30 min.

Calorie content:50 kcal.

Brussels sprout soup with cream

Ingredients for 8 servings:

400 g of Brussels sprouts, 200 g of potatoes, 150 g of carrots, 100 g of processed cheese, 150 ml of cream of 20% fat, 700 ml of water, black peppercorns, bay leaf, a mixture of peppers and salt to taste.

Cooking method:

1. Cut the potatoes into medium sized slices, carrots into slices. Dip them together with Brussels sprouts in boiling salted water, add peas of black pepper, placed in a gauze bag, bay leaf, cover and cook for about 25 minutes (until the potatoes and cabbage soften).

2. Place the cream cheese for a while in the freezer, and then grate on a coarse grater.

3. Pour cheese into a broth with prepared vegetables, mix, add cream, bring to a boil and remove from heat.

4. Add a mixture of peppers to the soup, pour into plates and serve.

Carefully remove the gauze bag of pepper from the pan.

Cooking time:40 min

Calorie content:55 kcal.

Celery Vegetable Soup with Thyme

Ingredients for 5 servings:

300 ml of milk 2.5% fat, 100 g of celery stalks with leaves, 450 ml of vegetable broth, 25 g of butter, 40 g of wheat flour, 75 g of onion, 20 ml of sesame oil, leek, thyme, seeds sesame seeds, ground black pepper and salt to taste.

Cooking method:

1. Cut celery stalks into thin slices together with leaves, chop onion and leek.

2. Heat the sesame and butter in a pan. Add prepared ingredients, sesame seeds and simmer over low heat for about 10 minutes, then add flour and fry for another 2 minutes.

3. Pour milk, vegetable broth, mix and cook over low heat for 30 minutes, then pepper and salt.

4. Cool the soup slightly, with a blender, grind to a consistency of thin mashed potatoes and bring to a boil again.

Pour the finished soup into a glass soup bowl, sprinkle with chopped thyme and serve.

Cooking time:50 minutes

Calorie content:70 kcal.

Thick vegetable soup

Ingredients for 8 servings:

300 ml chicken stock, 750 g white cabbage, 200 g tomatoes 75 g onions 150 g carrots 1 clove of garlic 5 peas of black pepper, 100 g of sour cream 20% fat, 200 g of wheat bread, 20 ml of olive oil, parsley, salt taste.

Cooking method:

1. Chop cabbage, cut tomatoes, onions and carrots into slices. Grind the garlic with salt. Peas of black pepper put in a bag of gauze.

2. Put tomatoes, onions and spices in a pan with broth, salt, add olive oil, mix, bring to a boil and keep under cover for 15 minutes.

3. Add carrots, cabbage and cook until vegetables soften, then carefully remove the bag with black pepper. Cut the bread into slices and dry in the oven.

Pour the finished soup into plates, add a little sour cream to each, garnish with parsley branches and serve on a table with crackers.

Cooking time:  1 hour.

Calorie content:70 kcal.

Cooking low-calorie egg dishes

Eggs in the diet are a very controversial topic among supporters of a healthy diet. We bring to your attention a recipe for a low-calorie egg dish.

Omelet stuffed with sweet pepper and herbs

Ingredients for 4-5 servings:

300 g of red and yellow sweet pepper, 2 eggs, 30 ml of milk, 10 g of butter, 20 g of basil leaves, parsley and salt to taste.

Cooking method:

1. Sweet pepper cut into cubes, pre-cleaned of seeds, and lightly fry in melted butter over low heat. Coarsely chop the parsley.

2. Mix eggs, milk and salt, pour into a pan on which the pepper was fried, and bake until thickened.

3. Put sweet pepper and herbs in the center of the omelet, wrap one of the edges, covering them with the filling, and bring to readiness.

Garnish the omelet with basil leaves and serve.

Cooking time:30 min.

Calorie content:47 kcal.

How to cook low-calorie meat dishes

There are as many recipes for low-calorie meat dishes as there are recipes for vegetable dishes. The main thing is that the meat used in low-calorie slimming dishes is low-fat.

Zucchini with meat

Ingredients for 6 servings:

500 g zucchini, 250 g beef (nonfat), 200 g tomatoes, 100 g sweet pepper, 75 g onions, 75 g carrots, 30 ml olive oil, 3 cloves of garlic, dill, cherry (seedless), spices, black ground pepper and salt to taste.

Cooking method:

1. Meat, carrots, 2 cloves of garlic and one tomato mince through a meat grinder. Combine the prepared ingredients with cherries, spices, salt, pepper and mix.

2. Zucchini cut along. Remove the core with a spoon. "Boats" salt and grate with chopped garlic.

3. Fill the zucchini halves with minced meat, put on a greased baking sheet (5 ml), place in the oven and bake at 200 ° C for 20 minutes. Cut sweet pepper, onion and a second tomato, put in a pan with olive oil (25 ml), salt, pepper and fry.

4. Remove the zucchini, put on them a slide of fried vegetables and keep in the oven for another 10 minutes.

Garnish the finished zucchini with the remaining dill and serve.

Cooking time:  45 minutes

Calorie content:  70 kcal.

Grilled meat with vegetables

Ingredients for 3 servings:

300 g of pork (low-fat), 100 g of cherry tomatoes, 50 g of zucchini, 50 g of eggplant, 30 ml of olive oil, 30 g of dill and parsley, 10 ml of lemon juice, 2 cloves of garlic, bay leaf, ginger and salt to taste.

Cooking method:

1. Pass the garlic through a garlic squeezer, add bay leaf, ginger, pour 15 ml of olive oil and mix well. Dip the meat in the resulting marinade for 2 hours, and then bake on the grill, periodically turning.

2. Cut the eggplant and zucchini into circles, put on the grill, salt and bake on both sides.

3. Grind dill and parsley, add lemon juice, the remaining olive oil and mix thoroughly.

Put the prepared vegetables and meat on a dish, garnish with cherry tomatoes, pour sauce and serve.

Cooking time:  2.5 hours.

Calorie content:140 kcal.

Stuffed cabbage with meat

Ingredients for 5 servings:

500 g of beef (low-fat), 1 kg of white cabbage, 100 g of tomato, 100 g of onion, 50 ml of olive oil, spices, green onion, hot pepper pods, black pepper and salt to taste

Cooking method:

1. Disassemble the cabbage into separate leaves, pour over boiling water, cut off the thickenings and slightly beat off. Pass the meat through a meat grinder with onion and tomato, salt, pepper, mix and fry in a pan in a small amount of olive oil.

2. Put the prepared filling on the cabbage leaves and wrap.

3. To prepare the sauce in a pan in which the meat and vegetables were fried, pour a little water, bring to a boil, salt, add spices and mix, pour the remaining oil, put stuffed cabbage into the pan and simmer for 40 minutes.

Garnish the finished cabbage rolls with green onions and hot pepper pods and serve.

Cooking time:  1,5 hour.

Calorie content:145 kcal.

Potatoes with sausages and braunqual cabbage

Ingredients for 7 servings:

14 sausages, 500 g of Brauncoli cabbage, 300 g of potato, 150 g of onions, 130 g of eggplant, 60 g of bacon, 25 g of butter, parsley and rosemary, black pepper and salt to taste.

Cooking method:

1. Small cabbage leaves chopped. Dice potatoes.

2. Pass onion and eggplant through a meat grinder, add cabbage, potatoes, chopped parsley, salt, pepper and mix.

3. Grease ceramic pots with butter, fill them with vegetables and sausages, add pieces of bacon and simmer in the oven at 200 ° C until cooked.

Decorate the finished dish with a sprig of rosemary.

Cooking time:  45 minutes

Calorie content:  105 kcal.

Chop with vegetables

Ingredients for 7 servings:

700 g of pork (nonfat), 150 g of onions, 100 g of tomato, 100 g of cucumber, 100 g of canned green peas, 20 g of lemon juice, 40 g of mustard, 40 ml of olive oil, 25 g of butter, dill, black ground pepper and salt to taste.

Cooking method:

1. Cut the meat across the fibers with pieces about 1 cm thick and beat off on both sides. Combine mustard, pepper, lemon juice, 20 ml of olive oil and melted butter. Grease each piece of chop thoroughly and leave for 40 minutes.

2. Onion cut into rings, chop dill.

3. Put the pieces of meat in a pan and fry in the remaining olive oil over medium heat on both sides until a brown crust forms.

Sprinkle ready chops with greens of dill and garnish with green peas, onions and slices of tomato and cucumber.

Cooking time:1 hour.

Calorie content:160 kcal.

Chicken fillet with rice

Ingredients for 3 servings:

300 g chicken fillet, 150 g sweet pepper, 100 g rice, 75 g onions, 70 g green pea pods, 40 ml sunflower oil, curry, black pepper and salt to taste.

Cooking method:

1. Chop sweet peppers, chop the onion into thin half rings, then fry in a pan in oil until golden.

2. Rinse thoroughly, pour into boiling salted water and boil. Then put sweet pepper and peas in a pan with onions, salt, pepper, stir and simmer for 5-6 minutes.

3. Cut the prepared fillet into slices, grate with salt, sprinkle with curry and fry in oil for 20 minutes over medium heat.

Transfer the finished fillet to a dish, garnish with rice on the edges, and stewed vegetables on top.

Cooking time:  40 min

Calorie content:  200 kcal.

Sweet low-calorie meals

Delicious low-calorie dishes are not only steamed vegetables or low-fat fish. Below you can find recipes for delicious low-calorie dishes made from fruits with added sugar (powdered sugar).

Cottage cheese with applesauce

Ingredients for 7-8 servings:

500 g of low-fat cottage cheese, 200 g of sour cream of 20% fat content, 2 eggs, 100 g of butter, 200 g of apples, 30 g of sugar, 50 ml of water, 85 g of powdered sugar, vanilla sugar, bananas, kiwi to taste.

Cooking method:

1. Rub the cottage cheese through a sieve. Melt butter, add cottage cheese, sour cream and eggs. Cook the resulting mass over low heat for 7 minutes, avoiding burning, then cool. Then pour in powdered sugar and vanilla sugar.

2. Moisten the glass with water, place a napkin inside, put the curd in it, bend the edges of the napkin, put a plate for serum under the bottom and keep it under pressure in the cold for 12 hours.

3. Cut the apples, put in a pan, pour in water and cook for 10 minutes, then chop with a blender, add sugar and bring to a boil.

Remove the finished curd mass from the mold, put on a dish, pour applesauce and garnish with chopped bananas and kiwi.

Cooking time:  1,5 hour.

Calorie content:160 kcal.

Stuffed Raisins and Cottage Cheese Apples

Ingredients for 8 servings:

1 kg of apples (large), 500 g of low-fat cottage cheese, 2 eggs, 100 g of raisins, sugar, chopped walnut kernels, anise stars, cinnamon sticks to taste.

Cooking method:

1. For each apple, cut off the top, core, and then use a teaspoon to take out a little pulp.

2. Cottage cheese twice through a meat grinder. Add raisins, extracted apple flesh, eggs, sugar, walnut kernels and mix well.

3. Put the resulting filling in the recesses in apples and bake in the oven, preheated to 150-170 ° C.

Decorate the finished dessert with anise stars, cinnamon sticks and walnut kernels.

Cooking time:30 min.

Calorie content:  85 kcal.

Sweet plum and peach soup

Ingredients for 2 servings:

260 g of fresh plums and peaches, 20 g of potato starch, 30 g of sugar, 50 ml of cream, fresh mint leaves to taste.

Like many other nuts, the fruits of Juglans regia (walnut) are widely used in cooking and in medicine. Of course, due to the high calorie content ...

A person who monitors his health and figure carefully selects his diet. Such a diet should consist of the right foods, they should saturate the body with vitamins and minerals, while having a low calorie content. It is very important that food provides the body with the necessary energy, which is required for an active and healthy lifestyle. Regardless of gender and age, you need to choose hearty and low-calorie foods.

Quite often there is an opinion that if you reduce the amount of food, eat less often and in small portions, you can quickly lose weight. This is a complete misconception, firstly, it all depends on the composition of the products and their calorie content, and secondly, in this way you can harm your health. With any diet, the most important thing is not to harm your health and provide everything you need. Therefore, it is better to spend a little time studying the composition of the product, namely nutrients and kilocalories - this does not take much time, but provides an effective result for losing weight.

Calorie content of the product depends on the content. With the breakdown of fats, caloric content increases by 2 times, and if there is a breakdown of carbohydrates and proteins, on the contrary, it decreases. But at the same time, the lowest-calorie foods should have enough and.

Easily digestible carbohydrates (they are) make it possible to quickly cope with the calories that appear from fat. Fiber, in turn, allows a person to feel full.

Another condition is the water content. Water has no calories, so its consumption does not affect the figure in any way.

Low calorie foods

When a person wants to lose weight, he does not have to give up normal and nutritious nutrition and torture himself with diets. After all, this can be harmful to health, and the final result will be completely different from what was expected.

Practical advice: It will be right to compose your diet in such a way that it consists of useful ingredients that, at low calorie content, will help get rid of extra pounds.

Plant origin

Many have heard about the benefits of fruits and vegetables during the diet, which is fully justified. After all, they contain a lot of fiber, which perfectly lowers the level and at the same time helps to slow the absorption of carbohydrates.

Fiber is the fiber part of a plant. It is present in vegetables, fruits, berries. Another advantage is the high content of vitamins of minerals and dietary fiber.

Among a large selection of vegetables, there are clear leaders, such as broccoli. 100g contains only 33 kilocalories, with this ratio it has many useful properties, contains magnesium, protein and calcium. It should be noted carrot, which has 35 kilocalories per 100 g, it has an antioxidant effect, helps strengthen immunity, has a beneficial effect on vision and has a beneficial effect on the digestive tract.

No less useful artichoke, it contains only 40 kilocalories, has a large number of vital components for human health. In addition, it contains a complex of enzymes, they contribute to the normalization of sugar in human blood.

Below in the table you can find low-calorie products of plant origin, which will help to make a healthy diet:

Product	Kcal per 100g product
Eggplant	24
Parsley (greens)	49
Parsley (root)	47
Potatoes	83
Squash	27
Celery (root)	32
Red cabbage	31
White cabbage	28
Cauliflower	29
Leek	40
Sweet pepper - red	27
Sweet pepper - green	23
Turnip	28
Beet	48
Onion	43

Regarding fruits, when they are fructose, they are low-calorie. Nutritionists note that people who want to lose weight, eat them better in the afternoon, before lunch, then they will bring maximum effect. It is also necessary to consume in small quantities. Speaking of fruit leaders, one can note grapefruit. These are the most low-calorie and at the same time satisfying foods. It contains 35 kilocalories, but has an excellent property - interrupts the appetite.

Practical advice: If you miss a piece of fruit or drink juice, the feeling of hunger goes away. And for those who are losing weight, it will be useful to know one more fact. This fruit helps burn fat, часть part of it copes with 80 kcal.

Perfectly copes with fats pineapple, in which 48 kilocalories. It perfectly affects the gastrointestinal tract and helps to eliminate toxins from the body.

Enzymes are needed to help proteins absorb in the body, they are found in large quantities in papaya. This fruit will also help burn fat and contains 43kcal.

It is worth paying attention to the following fruits:

It is useful to use a variety of fruits and vegetables in the diet, saturating the body with various vitamins and nutrients.

Animal origin

Despite all the benefits and rich composition of low-calorie vegetables and fruits, meat products can not do without losing weight. They contain protein, which is responsible for the structure of muscles. It is the muscles that provide movement, thereby burning fat.

But here you should also choose hearty foods with low calorie content, which will give everything the body needs and will not bring extra pounds when losing weight. The diet includes rabbit and poultry, beef and veal are great, you just need to choose lean slices.

Products	Calories per 100g
Rabbit	199
horsemeat	143
Turkey	197
A hen	165
Chick	156
Veal	90
Beef
Meat	187
Udder	173
Brain	124
Kidney	66
A heart	87
Tongue	163
Pork
Liver	108
Kidney	80
A heart	89
Lamb kidney	77

It is better to make a diet using different meat products, alternating them in the menu.

Milk products

Another product that is necessary for a healthy diet is dairy. The advantage of such food is the ability to burn fat. The fact is that the calcium contained in them contributes to the production of calcitrol, which is able to burn fats.

These are not all the advantages of dairy products, they also contain lactose, trace elements and useful substances that are necessary for a healthy body when losing weight.

Products that can be added to the diet for weight loss:

What products you need to know about

When a diet is compiled, basic foods are taken, calorie counts, proteins, fats and carbohydrates are calculated. Often, people who want to lose weight, be afraid of the menu, because they believe that healthy foods are fresh, dry and not tasty. This is a delusion, a balanced diet is no less tasty and can surprise. Thanks to non-nutritious products, you can diversify dishes, discover new tastes, aromas and create a festive menu. What foods are included in the ranking of the lowest calorie foods and how can they be consumed.

Greenery

With the help of greens, you can change the tastes of familiar dishes, and it can contain 0-50 kilocalories. It can be consumed fresh, added to salads and sprinkled with ready-made dishes. It can also become a full-fledged ingredient in stewing, baking and cooking. But the most beneficial effect on the body is unprocessed greens.

Pumpkin, asparagus

When losing weight, it is very important that excess fluid leaves the body. This process is carried out using physical exercises or supplements that have a diuretic effect. But you can give preference to natural products, such as pumpkin and asparagus, which also have an effect on the body. If we talk about the calorie content, then in the pumpkin there are 22, and in asparagus only 20.

Salad

It is rich in vitamins, useful substances and perfectly strengthens the immune system. This ingredient should be consumed in its raw form, and it contains only 15 kcal.

Kale cabbage

This product will be useful as a source of vitamins, trace elements, which has an excellent effect on the skin, hair, nails. And you should not be afraid of calories, as it contains 5kcal.

Garlic

A wonderful ingredient that is used as seasoning adds aroma and flavor to dishes. It has a beneficial effect on the cardiovascular system and is a strong antioxidant. Indispensable in the winter, when colds and viral diseases increase. Contains 4kcal.

Chilli

Also great seasoning for dishes. It contributes to the development of a natural analgesic. The effects on the body are the same as in the two previous examples, but it contains 20 kcal.

Tea

It is not only tasty, but also healthy. Regardless of which type of tea to choose, it will not bring one calories to the body, as it simply will not restrain them. But it has anti-inflammatory and antispasmodic effect, acts as an anti-allergenic agent.

Since each product contains different vitamins and minerals, it is correct to use different ingredients in the menu.

Low-calorie does not mean tasteless and poor in nutrients. Hammer in the refrigerator with healthy and non-nutritious foods that promote good health and weight loss!

Although donuts with zero calories have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Do not clog the stomach with food debris. Think about all the extra exercises you have to do to burn 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 toward burning fat, rather than depositing it. To make it easier for you to start, we have compiled a rating of the 40 best products from different departments of the supermarket.

There is a myth that some products have a “negative” calorie content, that is, they digest more energy than they contain. This is not true, but the supermarket and farmer's markets are full of healthy foods with low calories, which have little effect on the energy value of the diet. Actually, 35 of the 40 foods listed here contain 100 or fewer calories in one serving!

If you carefully calculate the calorie content of the menu to get rid of centimeters at the waist, it is very important to fill the diet with food, after which there is no feeling of hunger. After all, you don’t want to go hungry all day.

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

If you want to chew something, but are afraid to gain too many calories, these supplies will help you get the maximum without risking exceeding the 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 watercress stands out among all the supermarket products for its very high nutrient content. Simply put, tiny green leaves give you a giant serving of nutrients. And, like other cruciferous vegetables, watercress is powerful.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Slice 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 4 cups of vegetable broth, toss ½ teaspoon of salt and ¼ teaspoon of black pepper. Bring to a boil, tighten the fire and cook under the lid for 20 minutes.

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

2. Arugula

5 calories in a cup

A bunch of greens with speckles will be an excellent filler for a salad or a sandwich with a very low calorie content. Arugula deficiency is completely compensated by a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables, such as young spinach.

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

3. Celery

6 calories per stem

It is possible that celery did not receive superfood status, which made kale a favorite food for fans of tight jeans, but it will become a cool crunch in a low-calorie diet. Celery is an incredibly voluminous meal, which means that you can get enough to eat without excess calories.

Celery is an incredibly voluminous meal, which means you can eat your fill without a calorie surplus

Together with a small amount of calories you will receive an impressive portion of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

Make a hearty chicken and noodle soup. In a large saucepan, heat the oil over medium heat. Chop the carrots, onions and celery, send them to the pan. Cook until onion is soft. Pour 4 cups of chicken stock, ½ teaspoon of salt, ¼ teaspoon of black pepper and ¼ teaspoon of chili flakes. Cook until the vegetables are soft, then add chopped boiled chicken, boiled soba noodles and fresh thyme.

4. Pak Choy (Chinese cabbage)

9 calories in 5 leaves

Although all the fame goes to feces and spinach, this vegetable from Asia should be included in a diet with a calorie limit. The cruciferous family is rich in nutrients, especially antioxidants. It has a milder taste compared to many dark vegetables, and those who are picky about food will like it.

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

Sprinkle Pak-cho leaves and 2 teaspoons of grated lemon peel. Keep on fire until the leaves become slightly sluggish. Remove from heat, sprinkle with 1 tablespoon of fresh lemon juice and salt to taste.

5. Radish

17 calories in a cup

The radish gives the dishes a slight pungent flavor 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 the growth and repair of tissues, including muscle mass. And do not forget the tops of green leaves, which are edible and contain a lot of nutrients with a minimum of calories.

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

Sprinkle half a kilogram of halved radish with oil, salt and pepper. Put the radish on a baking sheet and place in the oven, heated to 200 degrees Celsius for at least 35 minutes, or until it becomes soft and wrinkled. After 15 minutes, mix. In a small bowl, beat ½ cup plain non-fat yogurt with 1 teaspoon of curry powder and 1 tablespoon of fresh lemon juice. Serve baked radish with yogurt sauce.

6. Zucchini

31 calories in one average squash

If you need to “squeeze” a certain amount of calories from the diet, direct the supermarket trolley to this vegetable. Having done this, you will load it with a mass of useful substances, for example, fiber-satisfying hunger, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, slice the zucchini lengthwise into strips similar to noodles and fry them for a couple of minutes in olive oil. Put tomato sauce on noodles from zucchini from above, and you will get low-calorie pasta for dinner.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least high-calorie foods in the supermarket. The high water content will help you maintain hydration and a sense of fullness, which will reduce the risk of cake temptation. To slightly increase the proportion of fiber, leave the cutting for vegetables in the buffet, because the plant fibers are mainly in the peel.

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

Fruits

8. Plums

30 calories in a plum

The characteristic sweet taste of plums is a great way to quench your cravings for sweets without sacrificing your figure. Moreover, even in dried plums from the supermarket are full of antioxidants.

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

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums become 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 grapefruit. As in other citrus fruits, grapefruit has a lot of vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol, which makes a low-calorie fruit also useful for the heart.

To prepare a side dish useful for press cubes, divide the grapefruit into slices and put in a bowl, preserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the stored juice, 1 tablespoon of olive oil, season with a couple of a pinch of salt and pepper. Serve salad dressing with fresh mint.

49 calories in a glass

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

More importantly, in 2014, the Journal of Nutrition Biochemistry conducted a study proving that eating large amounts of red fruits and the antioxidants they contain keeps coronary artery disease at a distance by improving cholesterol levels.

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

11. Nutmeg

61 calories in a cup

The sweet, juicy pulp of nutmeg contains few calories, but plenty of vitamin C and potassium that is good for the heart. It is great for a single snack, but you can also add it to smoothies, yogurt, salsa and salads. If you've never bought a cantaloupe before, choose one that is heavier and with a wax skin. Do not take melon with soft patches.

The sweet, juicy pulp of nutmeg is low in calories, but high in vitamin C and potassium good for the heart.

For a refreshing salad, mix young spinach with nutmeg cubes, cherry tomato halves, cucumber slices, crumbled feta cheese and fried almonds.

12. Blueberries

62 calories in a glass

Blueberries have few calories, but a lot of fiber - an impressive 8 grams in a glass. This will help you get enough 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 advantage of blueberries is its impressive nutritional summary, including antioxidants and vitamin K.

Put 2 cups of blueberries, a third cup of water, 2 tablespoons of maple syrup, 1 teaspoon of cinnamon and ½ teaspoon of almond extract in a medium-sized pot. Bring to a boil, tighten the fire and cook over medium or low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons of corn starch in 1 tablespoon of water, pour into the mixture with blueberries and cook for 1 minute. Pour oatmeal, pancakes, waffles, cottage cheese or yogurt into the sauce.

Cereals

76 calories in ½ cup finished cereal

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

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

113 calories in a cup of finished noodles

Soba noodles contain about 50% less starch calories than durum wheat spaghetti. Japanese-style noodles made from gluten-free buckwheat flour are better suited for chasing six dice. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak into it, which increases the calorie content of the product.

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

15. Teff

128 calories in half a cup of finished teff

Compared to other cereals, such as brown rice and quinoa, this Ethiopian cereal contains fewer calories. Tiny grains for the most part consist of a germ and bran, the most nutritious parts of any grain. This makes miniature teff a nourishing giant with a host of different nutrients, including fiber, magnesium, calcium and phosphorus.

Taffa has a malt-nutty taste, and since it releases starch during cooking, it can be used to make low-calorie puddings, variations on the theme of pallets or porridge for breakfast, reminiscent of the consistency of Hercules.

Tiny grains for the most part consist of a germ and bran, the most nutritious parts of any grain

To make pudding useful for your figure, bring 2 cups of water and a half cup of teff to a boil. Turn the heat on and cook, stirring, until the croup absorbs all the water - about 15 minutes.

Allow the teffa to cool slightly, and then in a blender or food processor, prepare a 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 powder ginger, ¼ teaspoon chopped 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. She will help you stay full and slender.

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

31 calories in a cup

Fat movie popcorn from a movie theater is a high-calorie bomb, but homemade low-calorie popcorn is a great choice for your waist. Since the volume of popcorn is very large, you can easily fill the stomach, and calories will be less than in most snacks.

To make an Asian-style appetizer, mix 1 teaspoon of curry powder, 1 teaspoon of dry basil, ¼ teaspoon of salt, 1/8 teaspoon of cayenne pepper and grated zest of 1 lime. Sprinkle popcorn flakes with seasoning mixture.

18. Rice pancakes

35 calories in pancake

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

For a quick bite, spread rice pancakes with ricotta cheese and sprinkle with blueberries!

0 calories

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

Noodles have a rather vague taste, but it perfectly absorbs the aromas of sauces and seasonings. You can find shirataki in Asian markets or at local grocery stores.

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

For a quick garnish, cook the shirataki according to the instructions on the package, and then pour pesto and garnish with halves of cherry tomatoes.

20. Sandwich buns

100 calories in one (2 halves)

Thin, thin slices help you save a lot of starchy calories while cooking sandwiches for lunch and toast for breakfast. A good example: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to bite off a serving of hunger-satisfying fiber.

To cook pizza for one in a couple of minutes, spread the bun with tomato sauce, put Canadian bacon and slices of low-fat mozzarella on top. Microwave until the cheese melts.

Meat

21. Smoked turkey fillet

85 calories in 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 most lean meats in the gourmet department. To avoid extra sugars, do not buy fillet smoked on honey.

To quickly make a six-cubed snack, cut vegetables, such as carrots, zucchini, and cucumber, into strips as thick as a match. Spread the stripped turkey with Dijon mustard, sprinkle with chopped vegetables and wrap in a roll.

82 calories in 100 g

The tender white cod meat will not fill your boat with calories, but will provide a solid portion of selenium. Acting as an antioxidant, selenium helps reduce the degree of oxidative stress and muscle damage after hard training. If possible, choose cod from the waters of Alaska, as this is one of the most environmentally friendly options.

Grind in a blender or food processor 2 cups of arugula, a bunch of parsley, a third of a glass of almonds, 1 chopped clove of garlic, juice of half a lemon, ¼ teaspoon of salt and black pepper and ¼ cup of olive oil. Pour the cod fried in a sauce over the sauce.

23. Mussels

86 calories in 100 g

There are many reasons to abandon the network in search of mussels! With 10 grams of first-class protein in each serving, they offer an excellent ratio of protein to calories. This is in addition to the fact that mussels are considered one of the purest types of seafood and give you an impressive dose of ultra-healthy fats.

In the "European Journal of Sports Science" it was suggested that the consumption of omega-3 fats can increase performance during training by improving blood flow and maximizing oxygen consumption by working muscles.

With 10 grams of first-class protein in each serving, they offer an excellent ratio of protein to calories

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

Place cherry tomatoes, cut into halves, ½ cup of water and ¼ teaspoon of ground red pepper, salt and black pepper in a pan. Fry until the tomatoes begin to decay, about 4 minutes.

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

24. Turkey legs

107 calories in 100 g

It's time to treat yourself. Tasteful low-calorie poultry contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But it’s easier with oily skin, because the above calorie figures apply only to meat. Putting out the 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 pan large enough for turkey legs over medium heat. Season the turkey with salt and pepper. Put the legs in a pan, fry on both sides until a brown crust appears, about 6 minutes. Remove the legs from the pan and tighten the fire to medium, add oil if necessary. Sprinkle 1 minced leek, 2 minced cloves of garlic and 1 tablespoon of grated ginger. Fry, stirring constantly, for 5 minutes or until leek is soft and turns golden.

Pour one and a half cups of chicken broth into the pan and scrape off any adhering pieces from the bottom. Send 1 glass of orange juice, 2 sprigs of fresh thyme, 1 teaspoon of a mixture of spices, ¾ teaspoon of paprika and ¼ teaspoon of salt to the pan. Return the turkey legs to the pan, bring to a boil and tighten the fire to achieve a medium boil. Cook under the lid from one and a half to 2 hours, or until the meat becomes very tender, turning the legs every 30 minutes.

108 calories in 100 g

This may not be the most inspiring meat on the shelves of the supermarket, but if you need huge amounts of low-calorie protein for building muscle, it’s hard to find an alternative for chicken breast without skin and bones.

A large amount of protein will help to cope with the stomach in two ways: due to the feeling of satiety and enhancing the thermal effect of food, that is, the number of calories that you have to burn to simply digest food.

If you need massive amounts of low-calorie muscle building protein, skinless and boneless chicken breasts are hard to find.

To make the chicken breast juicy, try sewing it. Put the fillet in a large saucepan and pour water so that it covers the breast for at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

Do not boil! Tighten the fire to a slow or medium, partially cover and cook for 15 minutes, or until the meat is cooked. Adjust the heat as necessary during cooking, maintaining a slight boil, and remove any foam that appears.

26. Pork tenderloin

108 calories in 100 g

Pork tenderloin is a good meat with high nutritional value that does not make a significant gap in the daily calorie intake. At the same time, it contains commendable amounts - a vitamin of group B, which your body uses to convert consumed food into energy to overcome hard training. And you should not forget about protein loading: 21 grams in a modest portion per 100 g.

Heat 1 tablespoon of oil in a large pan. Sauté 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 a saucepan and simmer for 5 minutes. Add a can of mashed tomatoes, 1 cup of water, 1 cup of brown rice, 1 diced green pepper, 2 teaspoons of Dijon mustard, 1 teaspoon of dried oregano and по teaspoon of salt, cayenne and black pepper. Simmer until rice is tender, about 30 minutes.

117 calories in 100 g

If you are hunting for an inexpensive piece of beef that will not break the calorie bank, you should take the back of the beef pulp into your sight. Cut from the area near the hind legs of cattle, the “apple” is a type of red meat with a fantastic ratio of protein to fat of 6 to 1, which will help you build muscle more efficiently. Marinating the meat before cooking will make it softer and reduce the likelihood that it will become dry during cooking.

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

Heat 1 tablespoon of oil in a grill pan or in a normal pan over medium heat. Remove the marinade steak, dry and season with salt and pepper. Cook for about 8-10 minutes for a light roast, in the process turn the steak once. Let the steak rest for 10 minutes, then chop thinly along the fibers. Try serving meat in tacos.

BEAN

28. Silk Tofu

36 calories per 100 g

The stores sell a lot of options for tofu of various consistencies. Silk tofu is presented in the form of “soft”, “hard” or “extra hard”. From this variety of tofu, very little (or not removed at all) water has been removed, so it has a creamy texture and contains fewer calories than dense pressed tofu in a traditional style.

Although not a candidate for roast, silk tofu is great for dishes such as puddings, smoothies, dip sauces and salad dressings. It keeps calories in check and serves as a source of vegetable protein of a fairly high quality.

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

29. Refried Beans

91 calories in ½ cup

Made from grated Pinto beans, this cornerstone of Mexican cuisine will provide you with a huge portion of hunger-satisfying dietary fiber along with a range of essential nutrients, including magnesium, phosphorus and energy-giving iron.

Be sure to read the list of ingredients on the jar to make sure that no fats are added to the product.

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

30. Canned Beans

108 calories in ½ cup

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

To starve the worm during lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber and parsley. Sprinkle with lemon dressing.

31. Lentils

115 calories in ½ cup

Few foods can compare with lentils in nutritional value. It is not only stingy in calories, but also provides you with a good portion of muscle-building protein, suppressing the appetite of fiber and a solid list. And she also saves a penny!

It is not only stingy in calories, but also provides you with a good portion of muscle-building protein, suppresses the appetite of fiber and a solid list of vitamins and minerals

To make a decent vegetable burger, pour a cup and a quarter of dry green lentils into a medium-sized saucepan and pour 4 cups of water. Bring to a boil, turn the heat on and simmer until the lentils are soft, about 25 minutes. Drain and set aside the lentils to cool. Send the lentils to a food processor and grind until most of the lentils are chopped, but until creamy.

Add half a cup of instant oatmeal porridge, 100 g soft goat cheese, a third cup chopped walnuts, 1/3 cup chopped sun-dried tomato in oil, 2 tablespoons of balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon of cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

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

Milk products

25 calories in 3 tablespoons

If you are looking for pure low calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, which makes them superstars in muscle building. Try using egg whites in smoothies as a protein booster.

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

33. Mozzarella, partially defatted

250 calories in 100 g

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

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

Prepare a caprese pasta salad by mixing durum wheat pasta with slices of canned albacore tuna, diced partially defatted mozzarella, sliced \u200b\u200bcherry tomatoes and chopped fresh basil. Beat olive oil, balsamic vinegar, salt and black pepper together. Stir the sauce with the paste.

83 calories in a glass

Milk allows you to get first-class protein without fat calories. There are also a trio of bone builders in a glass of milk: calcium, and phosphorus. If you do not mind coughing up, buy organic skim milk from cows that are not pumped with antibiotics.

Prepare the 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 of a teaspoon of cinnamon. Pour in 2/3 cup skim milk, and sprinkle chopped strawberries and chopped nuts on top. Cover and let it stand overnight in the refrigerator.

35. Simple nonfat yogurt

137 calories in a glass

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

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

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

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories in a glass

The milk-free walnut alternative is made by grinding almonds with peel in water and filtering the mixture. Compared to whole nuts, there is very little fat, so this is a low-calorie option for making cereal, post-training cocktails, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that sugar is not added to artificial milk.

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

37. Powdered Peanut Butter

45 calories in a tablespoon

Some companies make peanut butter powder like this: they press peanuts to remove most of the fat. By mixing the powder with water, you get a creamy paste that does not even have half the calories of ordinary peanut butter. But, as in the case of the traditional spread, you will still receive nutritional bonuses in the form of protein and dietary fiber. You can even immediately add the powder to dishes such as oatmeal and protein shakes!

Dilute the peanut butter powder with a pinch of cinnamon according to the instructions on the packaging and apply between celery stalks. You will get a snack that will make you feel like a child again.

Seasonings

3 calories in a tablespoon

If you want to add flavor to the sauce with almost no calories, do not forget to put vinegar, for example, from red wine, in the pantry. Some studies show that acetic acid can slow down the digestion of foods, which helps control blood glucose and strengthens the feeling of satiety.

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

39. Thyme

3 calories in a tablespoon

Fresh herbs, such as thyme, basil and dill, provide an excellent opportunity to revitalize dishes and add bright aromas with a minimum increase in calories. Natural flavor enhancers contain a whole arsenal of antioxidants that will turn a low-calorie diet into an effective anti-disease tool.

Fresh herbs, such as thyme, basil and dill, provide an excellent opportunity to revitalize dishes and add bright aromas with a minimum increase in calories

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

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies or pancakes, cinnamon will help you enhance the taste without calories. A number of studies, including a recent report in Scientific Dietetics, have identified a connection between cinnamon and an improvement in glycemic profile, which not only lowers the risk of diabetes, but also helps to achieve satiety, increase energy levels and reduce the risk of storing fat at your waist.

For a pudding that does not cause intestinal disturbance, heat half a glass of unsweetened almond milk in a small saucepan over medium heat almost to a boil. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and leave for 5 minutes.

Stir until the chocolate has dissolved. Pour 2 teaspoons of grated orange peel, 1 teaspoon of vanilla extract, ½ teaspoon of cinnamon and a quarter teaspoon of ground chili. Send the chocolate mixture, 1 packet of silk tofu and 2 tablespoons of natural maple syrup to a blender or food processor and mix until smooth.

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