Such a concept as the satiety of food is individual. There is a lot of influence - the portion size, fiber, protein, digestion rate, and finally association. Some sources praise apples as a real storehouse of satiety, and bless cabbage as the main fighter with kg. Others - curse the former as a source of increased appetite, and the latter - also as the best way to "stretch the stomach." Everyone is right, in fact, everyone should choose a list of satisfying products individually for themselves.

What foods are satisfying and low-calorie at the same time

Technically, there are very few. According to the ADA classification, we can only refer to low-calorie foods as food whose energy value does not exceed 90-100 kcal per serving (120 g according to the same classification). How much do you know such food? Among vegetables and fruits - almost all representatives of the kingdom. But the meat and fish?

In general, in the strictest sense, these are:

• - cod, haddock, pollock, hake, lemoneme. The meat of this fish gives us a little more than 73 kcal per 100 g, mainly from protein. Contains all the essential amino acids. It helps to cook dinner even when the calories are scarce and time is short. Brewed in seconds. Do not like boiled fish? Steam or bake in foil. But roasting increases the calorie content of the portion immediately by 200 kcal. And the fish is already becoming not so useful. True, many people will not agree that white fish is satisfying. It is digested quite quickly, literally in a couple of hours it leaves the stomach. How to “slow it down”? Serve on a pillow of fibrous vegetables such as broccoli, kohlrabi and cauliflower. You can rub the carrots, it only improves the taste of fish dishes;
• - shrimp, crabs, mussels. Sounds more interesting, right? However, supporters of strict low-carb diets shy away from the meat of these marine inhabitants. The reason is a whole gram of glycogen per 100 g of product. When seafood “pulls out” more than 83 kcal per 100 g, a little more calories are rare in our lobsters and trepangs. This product category has a lot in common. All are a source of high-grade protein, all contain omega-threes and help fight hunger. They are also digested quickly, so for the needs of satiety - with vegetables;
• - Extra-fat-free beef. Or very dry veal, as we call it. In general, it is calf meat completely devoid of fat. It will be necessary to cook it for a couple, and this is the only type of meat, which is "low-calorie" in principle. Even chicken breast meat contains about 120 kcal versus 101 kcal from this. In addition, calf meat contains full three-heme iron, therefore it should be included in the diet of absolutely all women of childbearing age;
• - all types of vegetables without starch. Cabbage and zucchini, cucumbers and tomatoes, green leafy greens and celery. All of them contain a lot of fiber and water, and a little, literally from 18 to 35 kcal per 100 g. Do you want sweet? Eat a pumpkin. Salty? Sprinkle the cucumber salad with seaweed, crushed into "dust". Mashed potatoes? Grind the cauliflower with a blender. Chips? Dry in the oven kale and sprinkle with spices. Vegetables will have to fall in love with everyone who is looking for a satisfying weight loss;
• - all mushrooms. Here the opinions of nutritionists from different schools diverged. In the USA, the “common place of theory” is the benefits of mushrooms for a healthy person, a non-allergic person. It is believed that their fiber-rich protein bodies saturate for a long time, and "protect" us from the absorption of harmful food. For example, fried fatty meat. But in Russian-language textbooks on dietetics, mushrooms are considered a controversial product. Many people are generally not able to assimilate and digest them, since they are very "demanding" to the enzymatic activity of the digestive tract. One way or another, no more than 20 kcal per 100 g;
• - seaweed. We eat them a little, but the Japanese - a lot. Guess who is slimmer? This, of course, is an unscientific approach, but algae is saturated due to its “gel-like” consistency. They fill the stomach, envelop ... And they are tasty and healthy, because they contain a lot of iodine, which we also need for weight loss;
• - unsweetened and watery fruits. We have grapefruits and some varieties of pomelo, as well as green apples. Most doctors will list all berries except watermelon, and most sweet fruits. But it is with these gifts of nature that an individual approach is required. Many people experience hunger attacks due to one fruit and are “tolerant” to others;
• - Macaroni pasta from cognac. They contain about 12 kcal per 100 g and are almost not absorbed by our bodies. Konnyaku - hard insoluble fiber that cleanses the intestines and helps to reduce the glycemic load of food. Food with cognac is recommended for diabetics and losing weight. The only negative - when overeating, it can cause bloating.

Slightly behind the low-calorie list are products such as chicken breasts, coarse porridge from buckwheat, barley and brown rice. More high-calorie, but certainly very satisfying - legumes, including soy. And in the matter of reducing calories and increasing satiety, combinations of products are important.

Win-win couples to satisfy hunger

Adding vegetables to it will help reduce the calorie content of food. Vegetables with porridge are more satisfying than just porridge. Vegetables with meat - than just meat.

And there are also pairs of products, one of which is hearty, the other contains few calories:

• - coarse oatmeal and yogurt or cottage cheese;
• - chicken eggs and spinach or broccoli;
• - any meat and green vegetables;
• - low-calorie cottage cheese with bran and honey;
• - strawberries or raspberries and cottage cheese 0% /

Of course, there are some low-calorie foods - not an option. We still need fats and complex carbohydrates, and not just “dry” proteins and fiber. But periodically, when you want to eat a lot, and the calorie corridor is modest, you should not abandon them. After all, they simplify our lives.

Anna Mironova

Reading time: 20 minutes

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Which of us does not like to eat tasty food? Everybody loves! No one will refuse either a hearty three-course dinner or a sweet aromatic dessert. But, as a rule, the tastier the dish, the faster we gain those very nasty extra centimeters at the waist. Accustomed to “gluttony”, we deprive the body of the ability to function normally, and the fight against extra pounds becomes an obsession. As a result - severe dietary restrictions, crazy diets, no mood and no pleasure in eating. Although there is a huge variety of very tasty and dishes.

The most delicious low-calorie meals and products for losing weight

• Low-calorie mushroom soup

  Ingredients:

  • 50 g dried mushrooms
  • Potato - 7 pcs.
  • Carrots -1 pc.
  • Bulb
  • Spice
  • Vegetable oil - 2 tbsp.

  Soak the mushrooms for a couple of hours, boil, rinse, finely chop and fry with onion-carrot. Boil the potatoes and crush to a puree state, add the mushroom broth to the consistency of sour cream. Next, add the frying and spices. The soup is ready.

• Veal in wine

  Ingredients:

  • Dry red wine - 100 g
  • Veal - 450-500 g
  • Two onions
  • 2 tablespoons vegetable oil
  • Spices (mint, salt, pepper, basil)

  Cut the meat into slices, simmer until tender, add onion rings, chopped herbs and a little water. Simmer for another fifteen minutes, add wine.

• Squash casserole

  Ingredients:

  • Eggplant - 400 g
  • Zucchini - 600 g
  • Vegetable oil - 2 l.
  • Sour cream - a glass
  • Spice

  Soak the eggplant for half an hour in slightly salted water. Then put them alternately with zucchini on a baking sheet, sprinkled with oil on top. Send to the oven. At this time, beat the sour cream, spices and egg with a mixer and pour the browned vegetables with this mixture. After bring the casserole to full readiness.

• Berry cocktail

  Mix in a mixer a third glass of milk, fresh or frozen berries (strawberries, raspberries, blackberries), a glass of low-fat yogurt. This dessert is perfect for a slimming sweet lover.

• Oven-baked fish

  For the preparation of low-calorie and delicious fish dishes, there are many recipes. To do this, you need to take any fish (with the exception of the fattest varieties), peel, sprinkle with spices (ginger, salt, pepper), drizzle with lemon juice, wrap in foil and put in the oven. Of course, the ideal option is salmon or trout, but due to the fat content of these varieties, it is preferable to choose a lighter species.

• Shrimp kebab

  Oddly enough, an amazing kebab can be prepared not only from meat. Leaving tails, peel the shrimp, marinate and leave in the refrigerator for a couple of hours. We prepare marinade from tomato paste, oregano, salt pepper, parsley with garlic, olive oil and lemon. Next, we decorate the pickled shrimp as a traditional barbecue, stringing several for each skewer. Instead of the usual onion rings, alternate shrimp with pickled lemon slices. Five minutes on each side on the grill, and low-calorie skewers are ready.

• Apple dessert

  • Peel the apples from the apples.
  • Fill the formed holes with a mass of honey, nuts and dried fruits.
  • Bake apples in the oven for fifteen minutes.

  Tasty, healthy, low calorie.

• Green salad with feta cheese

  Ingredients:

  Even a child can cope with the preparation of this salad. Rub the feta cheese on a coarse grater, combine with herbs, spices and sour cream, mix, sprinkle with dill, decorate, based on imagination.

• Asparagus salad

  Ingredients:

  Mix rice and a storehouse of minerals - asparagus, after boiling them first. Grate the cheese and add to the salad along with herbs, season with sour cream.

• Ingredients:

  Pour boiling water over the tongue for fifteen minutes. Crush garlic, add spices, crushed bay leaf, oil and juice of half a lemon, mix. Pull out the tongue, peel the skin, grease with the finished mixture, hide in the cold for three hours. Then wrap in prepared foil and put in the oven.

• Mushroom omelet with spinach

  • In a heated skillet, pass a half-glass of chopped champignons in a spoon of olive oil.
  • Add half a cup of spinach and fry until soft.
  • Then pour eggs (three proteins and one whole egg, previously shaken).
  • After three to four minutes, lay a slice of goat cheese on top of the omelet and roll the dish in half.

  Eat with whole grain bread.

• • Grease a slice of whole grain bread with a tablespoon of grated low-fat cheese.
  • Lay a slice of salmon on top.
  • Next up is a slice of red onion and watercress.

  Serve with chickpea, zucchini, sesame and mushroom salad.

• On a slice of whole grain (preferably dried) bread put:

  • Mashed white beans
  • Steamed in olive oil (slices)
  • Poached egg

  Sprinkle with grated Parmesan and chopped herbs. Serve with vegetable soup, sprinkled with chopped spinach.

• Caesar Light Salad

• • Put in a baking dish boiled potatoes.
  • Sprinkle with slices of boiled turkey mixed with prepared beans in equal proportions.
  • Sprinkle grated low-fat cheese on top, add a pinch of chili.

  Bake until cheese crust forms.

• Ingredients:

  Cut into zucchini rings, apples into cubes, onions into half rings, and potatoes on a grater. Heat olive oil in a pan, fry onions, add zucchini and potatoes with apples, fry a little, add water. After boiling, cook for fifteen minutes under the lid. Add greens and garlic a few minutes until cooked. Remove from heat, grind in a blender, pour in milk, fill in cheese, add salt. Cook for a few more minutes.

• Ingredients:

  Rinse, dry and disassemble the cabbage for inflorescences. Pour flour, garlic powder and butter into a bowl. Gradually pour in the milk, stirring the mass. Dip each cabbage inflorescence into the ready-made mixture, put on a baking sheet on top of the baking paper, send to the oven for twenty minutes. Then lower the degree of the oven and continue baking for another twenty minutes. Serve as a snack.

• Ingredients:

  Pass the shredded onions for five minutes, add the broccoli disassembled into inflorescences, simmer for ten minutes. Put the contents of the pan, eggs, spices in a blender and mix into one mass. Add grated cheese and flour to it. Form cutlets, bread, fry in the usual way. Or bring them to readiness in the oven.

• Steamed sturgeon

  Ingredients:

  Rinse the fish, cut into medallions, dry with a towel, season with spices. Put the steamers upside down on the wire rack. Lay the olives on top with ringlets, pour with wine, start the steamer for half an hour. Sauce: melt the butter in a pan, add the sifted flour, a glass of broth from a double boiler and cook for ten minutes, stirring. Strain the sauce, add a slice of oil, salt, squeeze a lemon, cool. Put the fish on a dish, pour sauce, decorate, add a vegetable side dish.

• Ingredients:

  Cut along the zucchini, salt, bake in the oven for ten minutes. Chop the garlic with tomatoes, stew in a pan, add water and finely crushed beans, simmer until soft. Remove the flesh from the cooled zucchini with a spoon, chop it and add to other vegetables in a pan. Season with spices, salt, stew. Salt zucchini, send to the oven for another ten minutes. Cool the zucchini, fill them with the vegetable filling from the pan.

Tasty and low-calorie diet - useful facts

And don't forget to pamper yourself, darling, dark chocolate. It produces a psychotherapeutic effect, and has a large number of antioxidants.

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 shelter 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

Celery may not have received superfood status, which made kale 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, cut 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, cubes of avocado, chopped jalapenos, chopped cilantro, fresh lemon juice and a pinch of salt. Serve with fish dishes.

Fruits

8. Plums

30 calories in 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 that proved 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.

Send 2 cups of blueberries, a third cup of water, 2 tablespoons of maple syrup, 1 teaspoon of cinnamon and ½ teaspoon of almond extract to 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, crepes, waffles, cottage cheese or yogurt with 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 a 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 minced 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 spice mixture, 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, due to which 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 provides 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 pieces 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 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 linked cinnamon to improved glycemic profiles, which not only reduces 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 zest, 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.

D time, dear readers! Finally, spring has come, which means that "weight loss" topics are becoming increasingly popular. Millions of men and women are now in search of a way to bring their figure into proper shape in the next 2-3 months. Having read the advice of nutritionists about reducing the calorie content of the diet, and the average person seeks to fulfill the main recommendation - to reduce the number of calories consumed. And here low-calorie foods come to the rescue, which we will talk about today.

Different calories

Driving in the search engine "Low-calorie products for weight loss list", we often come across vegetables or fruits, which are very difficult to get enough. And all because calories from different sources are different from each other. Some low-calorie foods can serve us only as a side dish, while not being a full-fledged dish.

Today, we will slightly depart from the established tradition of perceiving calorie too literally, and we will divide low-calorie foods into several groups.

Energy sources

We are talking about food that contains a lot of long-term carbohydrates. Such foods often have a high calorie content, and therefore they do not fall into the lists of low-calorie foods. But there is an exception. This exception is cereals.

Cereals are sources of long-term carbohydrates with a low glycemic index. This is a fairly low-calorie food and, at the same time, food that can satisfy hunger.

We distinguish the main low-calorie cereals:

Note that we are talking about the energy value of the finished dish. That is, we weigh the portion, calculating the calorie content, we are after cooking, and not before it.

As for the other sources of energy that will allow you to get you out of a lethargic state during the diet, you have to admit that they are all high-calorie. Therefore, cereals - this is the only of the usual dishes in everyday life that can be used on a diet.

Below is a small table for comparing low-calorie and high-calorie foods.

Protein Products

High-quality protein products of animal origin are the basis of any diet. Among protein foods, you can really find products with which you can both remove the feeling of hunger and not gain extra pounds.

The emphasis on the consumption of high-quality protein foods should be made to men who plan not only to lose weight, but also to maintain their existing muscle mass. So, the least high-calorie protein foods:

1. Fat-free cottage cheese - 86 kcal / 100 gr. The absolute leader for losing weight men and women. The basis of any protein diet. Moreover, cottage cheese is the cheapest high-quality protein food, which is important in our crisis times.
2. Pollock fish - 70 kcal / 100 gr. A more expensive, but no less high-quality low-calorie source of protein.
3. Squid - 75 kcal / 100 gr.
4. Cod - 75 kcal / gr.
5. Perch - 82 kcal / 100 gr.
6. Chicken breast - 113 kcal / 100 gr.

Here is a list of quality high-protein and almost fat-free products. All products, like cereals, are weighed after cooking. In this case, confusion can occur with calories, because after boiling, the weight of the product often decreases.

From myself I advise you to eat bird and fish, these are the best protein foods, eating which you can easily lose a couple, or even a couple of tens of extra pounds.

Vegetables and fruits

Let's move on to the main point, for which the townsfolk are looking on the network for "low-calorie products for weight loss list."

Vegetables and fruits are also carbohydrates with a low glycemic index. But, firstly, it’s unlikely that you can get enough of it exclusively with the help of them, and secondly, eating only vegetables and fruits is quite an expensive pleasure, it’s better to arrange for yourself. But, of course, if you want to lose weight and not bother too much with calories, which are mandatory to be calculated on a diet, it is better to get half of the energy received during weight loss from vegetables and fruits. So here is our list:

This list goes on and on. The bottom line is that vegetables and fruits have a lower glycemic index, which is closely related to calorie content, due to which it is virtually impossible to gain weight by eating vegetables and fruits. And you can get rid of extra pounds.

How to make a diet?

To create a diet based on calorie intake with low energy value, you need to soberly assess your capabilities. And we are talking about both moral and material capabilities.

If you do not know how to make a diet and want to get everything ready, then this course is for you!

Learn more about the course »»

It is known that eating vegetables and fruits is an expensive pleasure that will cost you a pretty penny even with low calorie content. In addition, a decrease in the glycemic index of food is a decrease in blood glucose, and therefore, by eating kilograms of celery and cabbage, you will still feel lethargy and a constant desire to relax.

Of course, in urgent cases when you need to lose a few kilograms in 2–5 days, such a diet may be suitable, however, if you plan to lose weight from one week.

An ideal option would be a situation in which you will receive 25% of calories from cereals, 25% of energy from low-calorie protein foods, and another 50% of energy from vegetables and fruits. Add to this scheme 2-3 liters of water and your tactics for the fastest weight loss can be considered ideal.

Well, that’s all. Subscribe to updates, leave your comments and share information with friends. See you soon!

Sincerely, Vladimir Manerov

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Calorie content, or energy value, is the amount of energy that is released during the oxidation of nutrients during metabolism.

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

Why do many people wonder, “I’m eating almost nothing, I’m only eating vodka, and getting fatter like yeast!”? -This is because few people know that vodka is a high-calorie product and gives a lot of energy to the body, and that half a liter of vodka contains the daily norm of calories of a skinny person, and 0.75 containers contain a daily norm of calories of an average person! For comparison: 100 grams of vodka is 100g. pancakes with butter, 100g. beef meatballs or 100g. stew.

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

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

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

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

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