Low-calorie foods: 10 tables indicating calorie content and 20 recipes

Today, millions of people struggle with excess weight (often unsuccessfully).

To normalize your weight and keep your body in ideal shape for a long time, you don’t need to torture yourself with hours of exercise, take suspicious weight loss pills or go on strict diets.

It is enough to study the list of low-calorie foods for weight loss and manage them skillfully. After all, the path to ideal shape begins in the kitchen.

What you need to know about calories when losing weight

Weight decreases if a person consumes fewer calories than he expends. Probably everyone knows that fatty foods are considered the most high-calorie foods. Therefore, when consumed excessively, the fat layer increases.

If a person wants to lose weight, then he needs to know which foods are low in calories. According to nutritionists, vegetables contain the least calories.

They do not contain fats, but they are rich in coarse dietary fiber (fiber). These are the remains of plant food with a hard fibrous structure. Fiber quickly satisfies hunger, cleanses the body of harmful accumulations, stimulates metabolism, slows down the absorption of carbohydrates, and reduces cholesterol concentrations.

The diet must contain the required amount of nutrients:

1. Proteins of plant and animal origin – 45% to 55%.
2. Fats of animal and vegetable origin – 70% to 30%.
3. Starch, sugar, fiber - 70-75% to 20-25% and 5-10%.

Important! The energy value of the daily menu is at least 1000-1200 kcal. To get rid of 500 g of excess weight in 7 days, you need to ensure that your daily calorie deficit reaches 500 kcal. To achieve this goal, you need to spend 300 kcal in training and reduce your diet by 200 kcal.

To know which foods are low in calories, you need to study the calorie chart below.

Be sure to see: Is it possible to eat corn while on a diet: benefits and harms? Get a complete set of proteins, fats and carbohydrates from Doshirak dietary products on a diet: is it possible to eat fast food products? Is it possible to eat soy sauce while on a diet: all the myths and truth

Greenery

Nature's greens - spinach, parsley, dill, etc. - have several properties that make them an excellent choice during a weight loss diet: they are low in calories and carbohydrates, but rich in fiber. Eating greens is a good way to increase your food intake without increasing your caloric intake. Many studies show that low-energy foods and diets lead to lower calorie intake. Green leafy vegetables are rich in various vitamins, minerals and antioxidants. In particular, they contain calcium, which, according to D. Teagarden, helps burn fat (D. Teagarden. “Calcium intake and losing weight or fat”).

Are low-calorie foods always good for you?

Low-calorie foods are high in complex carbohydrates and fiber. They take a long time to process, quickly and for a long time satisfy hunger, and allow you to maintain normal weight.

Low-calorie foods contain about 95% water, which contains no calories at all. They speed up metabolic processes and promote fat burning. If you use them every day, you can get rid of several centimeters on your stomach and sides in a month.

However, despite all the benefits of low-calorie food for weight loss, it should not be eaten in excessive quantities. Otherwise, you will get the opposite effect in the form of 1-2 extra pounds.

Most people who are losing weight believe that zero-fat foods will help them solve all their weight problems. However, this is not always the case. For example, low-fat milk contains a lot of minerals, but practically no vitamins. The fatty product is rich in nutrients.

Those losing weight should understand that if they consume excessive amounts of low-calorie foods, there is a possibility of weight gain. In addition, a low-calorie, low-fat diet negatively affects the body. Healthy fats are necessary for the synthesis of cell membranes, tissue biosynthesis, maintaining hormonal balance, and saturating cells with vitamins.

In addition, sometimes low-calorie products are supplemented with flavorings, thickeners, emulsifiers and other “chemicals” that are harmful to the body. A person cannot get enough of them and eats more than is allowed. Then the body receives more calories than from 1 serving of regular food.

To lose weight without harm to your health, you need to combine low-calorie foods with complex carbohydrates, proteins, healthy fats and fiber.

Getting off the diet correctly

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A low-calorie diet is an express method of losing weight and does not require long-term adherence. In order to properly exit the diet, without harming your body with sudden overloads of the gastrointestinal tract, you need to increase caloric intake gradually, daily.

Every day you need to increase the calorie content of your diet by one hundred and fifty to two hundred kilocalories, also gradually increasing the consumption of carbohydrates and fats. During the withdrawal period, carefully monitor the state of your weight; as soon as you notice that the weight has begun to return, reduce your caloric intake by two hundred kilocalories and stop at this mark - this will be the most optimal diet for your body.

Lowest calorie food: calorie chart

“Foods without calories” include salads (cress, lettuce), cucumbers, white radishes, and tomatoes. There are no calories in water, but it helps reduce appetite and improve the appearance of the skin.

People who want to normalize weight are interested in which vegetables are considered low-calorie.

Vegetables: table with calories

Product, 100 g	Kcal	Proteins in g	Fats in g	Carbohydrate in g
Cucumber	13	0,6	0,1	1,8
Lettuce leaves	17	1,5	0,2	2,3
Sauerkraut	20	1,8	0,5	2,2
Radish	20	1,2	0,1	3,4
Asparagus	21	1,9	0,1	3,2
Spinach	22	2,9	0,3	2
Tomatoes	23	1,1	0,2	3,8
White cabbage	25	2	0	4,3
Green paprika	26	1,3	0	5,3
Cauliflower	30	2,5	0,3	5,4
Dill	31	2,5	0,5	4,1
Red paprika	31	1,3	0,3	5,9
Leek	33	2	0	6,5
Broccoli	34	2,8	0,4	6,6
Carrot	35	1,3	0,1	7,2
Beet	43	1,5	0,1	8,8
Brussels sprouts	43	4,8	0	5,9
Garlic	46	6,5	0	5,2
Onion	48	1,4	0	10,4
Parsley	49	3,7	0,4	8
Boiled beets	54	1,9	0,1	10,8
Green pea	72	5	0,2	12,8
Boiled potatoes	75	2	0,4	15,8

Fresh vegetables are the most useful, steamed are in second place in terms of concentration of nutrients, baked (without oil) is in third, boiled is in fourth, and fried is in fifth.

Table of the lowest-calorie fruits and berries

Product	Kcal	Squirrels	Fats	Carbohydrates
Cranberry	26	0,5	0	3,8
Cherry plum	27	0,2	0	6,4
Blackberry	31	2	0	4,4
Strawberry	32	0,8	0,4	6,3
Lemon	33	0,9	0,1	3
Strawberries	34	0,8	0,4	6,3
Grapefruit	35	0,7	0,2	6,5
Red Ribes	35	1	0,2	7,3
Black currant	38	1	0,2	7,3
Oranges	38	0,9	0,2	8,3
Raspberries	39	0,8	0,3	8,3
Melon	39	0,6	0	9,1
Apricots	40	0,9	0,1	9
Watermelon	40	0,7	0,2	8,8
Blueberry	41	1,1	0,6	8,4
Gooseberry	41	0,7	0,2	9,1
Peach	42	0,9	0,1	9,5
Pears	42	0,4	0,3	9,5
Plum	43	0,8	0,2	9,6
Apples	44	0,4	0,4	9,8
Cherry	49	0,8	0,5	10,3
Kiwi	49	0,4	0,2	11,5
A pineapple	49	0,5	0,2	11,6
Bananas	91	1,5	0,1	21
Avocado	160	2	14,7	8,5

Vegetables and fruits are ideal foods for losing weight. Healthy and tasty plant foods help normalize weight without harm to health.

Table of low-calorie cereal products

Product	Kcal	Proteins	Fats	Carbohydrates
Oatmeal on the water	49	1,5	1,1	9
Rice on water	78	1,5	0,1	17,4
Rice with milk	97	2,5	3,1	16
Barley on the water	109	3,1	0,4	22,2
Barley with milk	111	3,6	2	19,8
Class A pasta	113	4,7	0,9	23,2
Oatmeal with milk	116	4,8	5,1	13,7
Quinoa porridge on water	120	4	2	21
Semolina with milk	122	3	5,4	15,3
Boiled brown rice	125	2,7	0,7	36
Boiled beans	123	7,8	0,5	21,5
Boiled lentils	128	10,3	0,4	20,3
Millet porridge on water	134	4,5	1,3	26,1
Buckwheat on the water	153	5,9	1,6	29

Quinoa is very useful for losing weight; this cereal is rich in proteins. Read about the lowest calorie cereals in our article.

Important! Dairy products without sugar, fruit fillers, flavors, thickeners, etc. are truly healthy. Particularly healthy foods for losing weight are natural yoghurts and kefir based on starter cultures.

Calorie table for healthy milk products

Product	Kcal	Squirrels	Fats	Carbohydrates
Serum	20	0,9	0,2	3,5
Kefir 0%	30	3	0,1	3,8
Milk 0.5%	35	2,8	0,5	4,9
Kefir 1%	40	2,8	1	4
Ryazhenka 1%	40	3	1	4,2
Milk 1%	41	3,3	1	4,8
Yogurt 1.5%	47	5	1,5	3,5
Kefir 2.5%	50	2,8	2,5	3,9
Milk 2.5%	52	2,8	2,5	4,7
Ryazhenka 2.5%	54	2,9	2,5	4,2
Tofu	73	8,1	4,2	0,6
Cottage cheese 0%	88	18	1	1,2
Cottage cheese 2%	103	18	2	3,3
Sour cream 10%	115	3	10	2,9
Cottage cheese 5%	122	17,2	5	1,8
Cottage cheese 9%	185	14	9	2

Zero-fat dairy products slow down the absorption of nutrients. Nutritionists advise those losing weight to opt for fermented milk from 1-2.5%.

Low-calorie fish and seafood

Product	Kcal	Squirrels	Fats	Carbohydrates
Kelp	49	0,8	5,1	0
Boiled mussels	50	9,1	1,5	0
Boiled cod	76	17	0,7	0
Boiled pike	78	18	0,5	0
Boiled pollock	79	17,6	1	0
Boiled crab	85	18,7	1,1	0
Hake after cooking	86	16,6	2,2	0
Boiled trout	89	15,5	3	0
Crab sticks	94	5	4,3	9,5
Shrimps	95	20	1,8	0
Boiled oysters	95	14	3	0
Canned tuna	96	21	1	0
Zander	97	21,3	1,3	0
Boiled cancer	97	20,3	1,3	1
Flounder	105	18,2	2,3	0

Nutritionists advise boiling fish in a slow cooker.

Periodically, those losing weight should eat fatty fish (mackerel, sturgeon).

Low-calorie meat and eggs

Product	Kcal	Squirrels	Fats	Carbohydrates
Egg white	17	3,6	0	0,4
Yolk	59	2,7	5,2	0,3
Egg	76	6,3	5,2	0,7
Boiled veal kidneys	86	15,2	2,8	0
Beef brains	124	11,7	8,6	0
Boiled veal	134	27,8	3,1	0
Boiled white chicken meat	137	29,8	1,8	0
Quail eggs	168	11,9	13,1	0,6
Boiled lean beef	175	25,3	8,1	0
Boiled turkey	195	23,7	10,4	0
Boiled beef tongue	231	23,9	15	0

Nuts and oils are high-calorie, but healthy foods that should be included in the diet.

Calorie content of nuts and oils

Product	Kcal	Squirrels	Fats	Carbohydrates
Peanut	548	26,3	45,2	9,7
Sunflower seeds	578	20,7	52,9	5
Almond	645	18,6	57,7	13,6
Walnut	648	13,8	61,3	10,2
Olive oil	898	0	99,8	0
Flaxseed oil	898	0	99,8	0
Corn oil	899	0	99,9	0
Sunflower oil	899	0	99,9	0
Hazelnut	704	16,1	66,9	9,9

The optimal amount of fat in a diet is from 25 g. The absence of fat negatively affects the menstrual cycle, the condition of the skin, blood vessels, liver, immune system, and central nervous system.

Salmon

Fatty fish like salmon are incredibly healthy foods. It has a relatively low calorie content, but satisfies well, leaving you feeling full for several hours. Salmon contains a lot of protein, healthy fats, and all sorts of important nutrients. Fish and seafood are rich in iodine. This microelement is necessary for the normal functioning of the thyroid gland and promotes optimal metabolism. Scientists say that a large number of people in the world do not get enough iodine. Salmon is high in Omega-3 fatty acids. According to American researchers K. Lumeng and A. Saltiel, there is a direct connection between obesity and metabolic diseases: Omega-3 acids help reduce inflammation, which plays a significant role in the development of obesity and metabolic disorders. Mackerel, sardines, trout, herring are also healthy and healthy foods.

The most satisfying and nutritious food with low calorie content

Hunger often plagues people who are trying to lose weight. Therefore, they are interested in the question of which foods with the minimum amount of calories are the most satisfying. This is a very common food that can be found in almost every kitchen.

Top most satisfying foods:

1. Fish, meat (lean varieties), legumes. Such foods are rich in protein, which the body spends on its own needs. These are nutritious foods that quickly reduce appetite.
2. Potatoes are the most satisfying food. It fills you up faster than bread, but 1 medium fruit contains 160 kcal.
3. Class A pasta. 100 g of product contains about 350 kcal, but they are filling, so you can’t eat a lot of them.
4. Oatmeal with water is a healthy and satisfying breakfast food. In addition, it is beneficial for the digestive tract.
5. Eggs contain no more than 80 kcal/100 g. 1 boiled egg will help satisfy your hunger until your next meal.
6. Orange is the most nutritious citrus fruit. The calorie content of 1 fruit is approximately 60 kcal.
7. Milk, cottage cheese, cheeses. According to nutritionists, it is better to consume a product with medium fat content, it contains more nutrients and satisfies hunger faster. Cottage cheese with medium and high fat content is also suitable for a diet, the main thing is to follow the norm. Soft cheeses contain lanolin acid, which accelerates fat burning and quickly saturates.
8. Dark chocolate is also filling and reduces cravings for sweets and smoked foods. 100 g of product contains more than 600 kcal.

If you combine low-calorie foods with nourishing foods, the process of losing weight will be easy and safe for your health.

Boiled potatoes

Potatoes are not very popular in the world of healthy eating. But this vegetable has several properties that make it an ideal food for both weight loss and health maintenance. It contains an incredibly diverse range of nutrients, with a little bit of everything you need. There are even stories of people who lived on potatoes alone for extended periods of time. Potatoes are especially rich in potassium, which plays an important role in controlling blood pressure, but which we often don't get enough of. The Satiety Index table shows that boiled white potatoes rank first among other foods in terms of their effect on satiety. This means that by eating boiled potatoes, you will be full and eat less of other foods. If you cook potatoes and then let them cool, they form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits, including increased weight loss (A. Nugent, “The Nutritional Benefits of Resistant Starch”). starch"). Sweet potatoes (yams), turnips and other root vegetables are also very healthy.

What nutritionists say

According to nutritionists, it is best for a weight loss program to be developed by a nutrition specialist. When creating a menu, you need to take into account gender, age, weight, height, lifestyle, and general health. The mental state of a person is also of great importance. Frequent stress disrupts a woman’s hormonal levels and slows down metabolic processes.

Experts believe that a diet with low-calorie foods will be effective if you reduce the nutritional value of the diet to 1500-1000 kcal. Anything below is dangerous to health. Therefore, the best weight loss is slow but safe.

Tatyana Zaletova, nutritionist

According to the doctor, you can lose weight by no more than 5 kg in 4 weeks, since with rapid weight loss, muscle tissue is lost along with fat.

The specialist highlighted the basic principles of losing weight using low-calorie foods:

1. The calorie content of the diet should be reduced by 20-30% by reducing fats and simple carbohydrates.
2. Fill your menu with low-fat protein foods that will increase muscle mass and speed up fat burning.
3. Eliminate sugar, sweets, and soda from the menu. Instead of junk food, it is recommended to consume sources of complex carbohydrates: whole grain bread, cereals, etc.
4. Reduce the amount of salt you consume.
5. Avoid alcohol.
6. Take food in small portions, 150-200 g each serving.

In addition, do not forget about water and physical activity.

Konstantin Ovsyannikov, nutritionist

According to the doctor, a person should not gain more than 1-2 kg in 10 years.

The calorie content of the diet when losing weight is 1100-1200 kcal, of which 20% is fat. For example, a person can eat 60 g of nuts or 29 g of olive oil per day. 60 g of protein can be obtained from cottage cheese with medium fat content or dietary meat. The diet needs to be replenished with complex carbohydrates, for example, cereals, bran bread, and plant foods.

The nutritionist believes that the menu should be based on proteins and fiber. The optimal way to heat treat food is steaming or baking (without oil). You need to eat at least 5 times a day. Evening meals should be planned before 19:00. Anyone losing weight should drink 2 liters of water, as well as green tea. Fresh juices, fruit drinks, and compotes increase the calorie content of the menu.

Lidia Ionova, nutritionist

A certified specialist claims that they get better not from the amount of food, but from skipping it. The nutritionist advises to always have breakfast to jump-start your metabolism and speed up fat burning. It is recommended to consume proteins and complex carbohydrates in the morning.

A low-calorie diet will help you lose weight from 3-5 kg ​​per week. However, in order to maintain the result, you need to gradually increase the calorie content of the menu and continue to eat right.

The nutritionist reminds that you should not eat low-calorie foods for more than a week, because there is a risk of exhaustion of the body and metabolic disorders. In addition, over time, the body gets used to the new eating style, and fat burning occurs more slowly.

Sample menu for 7 days

Monday

Morning - a cup of tea with one or two teaspoons of honey, after twenty to forty grams of hard cheese with a fat content of no more than 17%.

Lunch – one hard-boiled egg, cabbage salad (use lemon juice for dressing) and one apple.

Dinner - one hundred and twenty grams of boiled beef, vegetable salad - up to two hundred grams.

You can eat one apple for snacks.

Tuesday

Morning - a cup of tea with honey, two hours later one hundred grams of cheese or seventy-five grams of meat.

Lunch – one medium baked potato, cabbage salad with apple and lemon dressing.

Dinner – one hundred and twenty grams of boiled chicken, vegetable salad.

For a snack, one pear cut into pieces.

Wednesday

Morning – a cup of tea with honey and lemon (to taste). In two hours, thirty grams of cheese or eighty grams of cheese with two loaves of bread.

Lunch – two hundred grams of boiled cod, cabbage salad with apple, seasoned with freshly squeezed lemon juice.

Dinner – two hundred grams of vinaigrette (without potatoes).

As a snack – one medium-sized grapefruit.

Thursday

A fasting day, during which it is allowed to consume one kilogram of completely low-fat cottage cheese and 2 liters of mineral water (still).

Friday

The second fasting day, during which you need to eat two kilograms of apples and drink 2 liters of mineral water (still).

Saturday

Morning - a cup of tea with lemon and honey (to taste), two hours later - seventy-five grams of meat or one hundred grams of cheese.

Lunch – one baked medium potato, cabbage salad with apple and lemon.

Dinner – twenty grams of boiled or steamed beef, vegetable salad.

You are allowed to eat one pear for snacks.

Sunday

Morning - a cup of tea with lemon and honey, two hours later - from 30 to 80 grams of cheese with two loaves of bread.

Lunch – two hundred grams of boiled or steamed cod, cabbage salad, apple and lemon juice.

Dinner - two hundred grams of vinaigrette without adding potatoes.

For snacks, eat one medium-sized ripe grapefruit.

The given diet is approximate, it can be adjusted, replacing some products with equivalent energy and nutritional composition. A weight loss diet can be followed for a maximum of a month; all meals must be clearly calculated and balanced.

Main conclusions

To lose weight on a low-calorie diet, you need to follow these rules:

1. Expend fewer calories than you consume.
2. The nutritional value of the diet should not be lower than 1000 kcal.
3. Replenish the menu with low-calorie plant foods, cereals, dietary meat, fish, eggs, dairy products with medium fat content, and seafood.
4. Don't give up healthy fats: nuts, vegetable oils, fatty fish and dairy products. But keep to the norm.
5. Combine low-calorie foods with filling, low-energy meals.
6. Drink at least 1.5 liters of water, eat at least 5 times a day, and exercise.
7. Don't go on a low-calorie diet for more than a week.

If you cannot create a diet yourself, then contact a nutritionist who will develop an individual weight loss program.

Apple vinegar

Apple cider vinegar is incredibly popular among nutritionists. It is often added to dressings and salads, such as vinaigrettes. Vinegar may be helpful for weight loss. Consuming vinegar with a high-carbohydrate meal can increase satiety and cause people to consume 200 to 275 fewer calories throughout the rest of the day. An experiment conducted in 2009 by T. Kondo involving obese Japanese subjects showed that consuming 15–30 milliliters of vinegar per day for 12 weeks resulted in subjects losing 1.2–1.7 kg of weight. Vinegar also reduces peak blood sugar levels after meals, leading to long-term health benefits.

The main principles of proper nutrition

How can you eat in such a way that this process brings maximum benefit to the body? Proper nutrition is one of the fundamental principles of a healthy lifestyle. Not only our weight, but also our overall health depends on what and how we eat. According to the pyramid of needs of the founder of humanistic psychology, Abraham Maslow, its first step is occupied by physiological needs, one of which is nutrition.

Food should replenish the body's needs for the necessary energy, regulate the functioning of all its systems and processes, promote cell regeneration, thereby ensuring the normal functioning of organs and tissues.

Let's look at the basic principles of proper nutrition, including those that promote weight loss:

• It should be varied and balanced. This approach to menu planning will not only allow you to saturate your body with all the necessary substances and elements, but will also make the process of eating enjoyable, because you won’t have to eat the same foods every day.
• Divide your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
• Eat only fresh foods. Even with proper storage, they lose their beneficial properties.
• The list of dietary products for weight loss must necessarily contain fresh vegetables and fruits, which contain fiber that promotes metabolism and helps the functioning of the gastrointestinal tract. And the vitamins and microelements they contain improve the absorption of food and increase immunity.
• The right combination of products. You need to know what foods should not be combined, as this may lead to increased formation of waste and toxins.
• It is useful to change your diet depending on the season. The winter menu should consist of foods containing fats and proteins, while the summer menu should consist mostly of vegetables.
• Consuming the optimal amount of calories per day. It is when they are imbalanced that we most often gain extra pounds.

List of the lowest calorie foods in the world

Today, there are not so few people suffering from extra pounds. Therefore, various diets and weight loss programs are developed for them. Even on sale there is a wide variety of miracle pills for burning fat, the effect of which, however, is very doubtful. But it is not diets and pills that allow you to return your figure to ideal shape - it is important to properly organize your diet, including the lowest-calorie foods, a list of which we bring to your attention.

Diet recipes

Those who are losing weight should not get carried away with fried foods, so you should get a steamer or multicooker. This technique allows you to cook, stew and bake food without excess fat. But even without them you can prepare simple and tasty dishes.

• Salads. The best option is to eat fresh vegetables, because some vitamins are lost during heat treatment. Salads should contain cabbage, carrots and other vegetables rich in coarse fiber. Mayonnaise is prohibited. For dressing, it is permissible to use yogurt, a little low-fat sour cream (10%) or a minimal amount of vegetable oil.
• Soups. Rich broth made from fatty meat is absolutely not suitable for their preparation. It is better to cook vegetables or with lean fish. Tender puree soups are the most favorable food for gastritis.
• Stew. This dish is great because it can be prepared from any set of vegetables with the addition of meat or fish. The main condition of the dietary option is less fat and potatoes, more low-calorie zucchini, cabbage, tomatoes, and pumpkin.
• Cutlets. For minced meat you will need poultry or beef, carrots and onions without frying. Diet cutlets are good to steam.
• Baked meat. If you try, even the bird will turn out tasty and not dry. For example, juicy chicken breast in the oven does not require much time to cook.
• Cottage cheese dishes. If you take a low-fat product, it will make a dietary cottage cheese casserole with pumpkin or apples, cheesecakes with crushed oatmeal instead of flour.

Many healthy recipes for weight loss can be found on our website.

Fruits

Fruits are an excellent source of carbohydrates. Most nutrition experts agree that fruit is a healthy food. Numerous population studies have shown that people who eat the most fruits (and vegetables) tend to be healthier than those who don't. Of course, correlation does not equal causation, so these studies don't actually prove anything, but fruits have properties that make them one of the best foods for weight loss. Even though fruits contain sugar, they have low energy value and take time to chew. Additionally, fiber helps prevent sugar from being released into the bloodstream too quickly. The only people who want to avoid or minimize their fruit intake are those on very low-carb, ketogenic diets, or those with fructose intolerance. For others, fruit can be an effective (and tasty) addition to a weight loss diet.