LOW-CALORIE FOODS FOR WEIGHT LOSS: LISTS AND TABLES 2023

There is no effective diet in the world that does not require knowledge of the composition of products and does not ultimately rest on reducing the caloric content of the daily diet. Where there is a diet, there is the concept of “caloric content”. That is why it is beneficial for us to allocate low-calorie foods for weight loss in a separate list with calories. And also to collect tables and important secrets for losing weight.

What is important to know about calories for weight loss

Starting to lose weight, you need to understand that lists and tables are important, but in themselves are not a panacea. First you need to learn two axioms about the energy value of food.

1. Without a calorie deficit, it will not be possible to lose weight consistently.
2. However! There is no point in making food critically low-calorie.

What is basic metabolism in calories

Approximately calculate the ALE according to the Harris-Benedict formula – taking into account weight, height and age:

• Men: 66 + (13.7 x weight) + (5 x height in cm) – (6.8 x age)
• Women: 655 + (9.6 x weight) + (1.8 x height in cm) – (4.7 x age)

ALO is a figure of daily calorie content, around which it is profitable for us to build a current menu for weight loss. The level of ALE is extremely important, and should not fall significantly below its level. This figure describes how much our body spends at rest – simply on “maintaining itself.”

Low-calorie foods for weight loss: when it is good and when it is bad

The ALE indicator helps not to fall into the trap of an excessively low-calorie daily menu. Do not be alarmed if the initial figure is significantly higher than 1200 kcal. As you lose weight, HCS will decrease. And in a month or two, it will again be possible to reduce the incoming calories – already according to the new HNS.

For example, your OVV is 1450 kcal. This is the number of calories you have to eat close to so that the body doesn’t fear hunger and shake over every unit of energy. By gently reducing the weight, you will also reduce the HNS. Take another look at the formula described above! It includes the current weight in kilograms.

Suppose, after the first results of losing weight, OVV will become 1380 kcal, then 1300. Then you will reduce the caloric intake under the new OVV. However, you will still give the body a minimum for normal work. And this will insure you against the so-called “slowing down of metabolism.

Why doesn’t a drastic reduction in calorie content work?

Our body is intelligent! It resists the harmful whim of the owner and does not allow itself to become exhausted and sick. A frequent companion of half-starved diets is an excruciating plateau when the weight is worth it despite tons of effort.

And after ruthlessly low-calorie methods for weight loss, there comes a rollback and return of kilograms – partially, completely and even with a vengeance. That’s because people often return to their previous diet against the background of a slow metabolism. Or they eat less than before, but still more than it takes to maintain a new, lower, weight.

How to keep weight after losing weight, counting calories

Option No. 1 is to engage in physical education and build muscle mass. It will be possible to consume more calories and not get fat.

Option No. 2 is to build with the help of lists and tables a healthy nutrition plan with an adequate caloric content for a new weight.

Low-calorie products — tables by groups

The list below is the main low-calorie foods with calories and composition for proteins, fats, carbohydrates. A separate graph shows the glycemic index (GI). It shows how quickly insulin rises in the blood after consuming this product. After losing weight, you will be happy with a slim figure only if you keep a healthy body, beautiful skin and a good mood. To do this, you need to well understand the composition of the menu for proteins, fats, carbohydrates, vitamins and minerals and make the best list for yourself.

Vegetables are necessary products for weight loss: a minimum of calories!

The most numerous group of low-calorie foods. Vegetables are suitable for most diets, and even the strictest stages of low-carbohydrate weight loss techniques include leafy greens and low-GI vegetables.

• When heat treatment, give preference to brief steaming (5-10 minutes, for example, in a slow cooker) or baking in foil.
• It is much worse to cook vegetables. Some vitamins, although not destroyed by heating, are almost completely dissolved in cooking water, literally washed out into it.
• It’s really bad to fry for a long time. Excess heated oil adds calories and greatly reduces the quality of the meal if oil with a low smoke point is chosen.

Table 1. List of vegetables by increase in calorie content (calories – 2 column).

Table 2. The list of fruits and berries by increasing caloric content (calories – column 2).

Cereals, cereals and legumes – products that require restriction

This group of products is saturated with carbohydrates. Some species are rich in plant protein. In raw form, all products are very high in calories.

Table 3. List of low-calorie cereals, cereals and legumes by increasing caloric content (calories – 2 column).

Dairy products are low-calorie not to the detriment of fat!

Among the milk there are many options in which there are few calories. Protein and calcium are useful in fat burning, so including milk in the menu is a reasonable choice. Use pure products without additives. Say a solid no if the ingredients table and content list contain sugar, fruit slices, emulsifiers, and flavor enhancers.

Of the drinks, kefir and yogurt are especially good, prepared at home from sourdough starter with live bacteria. You only need a starter from the supermarket, 10 minutes of preparation time and from 6 hours for the product to ripen in the heat (yogurt maker or wrapping).

Table 4. Low-calorie dairy products: a list of calorie increases (calories – column 2).

Cheeses can not be called low-calorie, but in pp-recipes they are used little: from 25 to 50 grams. Even when losing weight, allow yourself dietary dishes, which include Parmesan, mozzarella and Dutch cheese. Along with the extra calories, you’ll also get healthy fats.

Fish and seafood: when losing weight, you need to eat more often!

The first thing that is important when choosing a low-calorie fish is size. The larger the fish, the more harmful mercury it can accumulate.

Secondly, the calorie content depends on the size of the portion! Do not completely exclude from the diet fatty varieties of sea beauties, for example, red fish. Omega-3 fatty acids are important to us – indispensable factors in the beauty of the skin and active longevity. Do not be afraid to replace a hill of low-calorie shrimp with a smaller portion of fatter, but at the same time more useful pink salmon and salmon.

Table 5. Fish and low-calorie seafood: a list by increasing caloric content (calories – column 2).

And again, colorful tables with a memo for weight loss – low-calorie shrimp and fish with a high content of omega-3 polyunsaturated fatty acids. These FAs are not synthesized by the body and are destroyed at high temperatures. Get healthy calories from the right recipes for losing weight!

Meat, poultry, eggs – mandatory products for weight loss

Proteins are critical in proper nutrition as a source of amino acids to build new cells and maintain the functionality of existing ones.

Table 6. Meat, poultry, eggs: a list of calorie growth (calories – 2 column).

In the usual vegetable oils about 900 kcal per 100 grams. In 1 teaspoon – 5 grams of oil (about 45 kcal). Use them when dressing salads.

See below how many nuts you can eat to fit in 100 kcal. In terms of calories, this is a convenient 2nd breakfast or afternoon snack for a balanced diet.

• Low-calorie foods : Best Vegetables , Fruits and berries 2023

• Low Calorie Chocolate: A Guilt-Free Indulgence 2023

• How Many Calories Should You Eat Per Day to Lose Weight?