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Low-calorie foods help you eat more in volume, but less in calories. To lose weight you need to consume fewer calories than your body burns. One way to reduce the number of calories you eat is to focus on low-calorie foods.
A diet with low calorie foods can create a caloric deficit that can lead to weight loss.
However, not all low-calorie foods are equal. In general, low-calorie foods - which are usually carbohydrates, such as fruits and vegetables - will not bring you the same feeling of satiety as low-calorie foods, which contain protein and fat.
Protein, fiber and fat tend to be the most satiating, while carbohydrates usually leave us feeling hungry shortly after we eat.
Here are 10 healthy, low-calorie foods that you should incorporate into your diet.
No wonder vegetables are low in calories and high in nutrients, which are closely associated with a healthy weight.
Choose crispy vegetables such as broccoli, carrots, celery, cucumbers or bell peppers.
All these vegetables offer a crunchy texture and are an excellent snack or garnish at a meal.
Eggs are high in protein and low in calories, making them one of the healthiest breakfast options to boost weight loss.
It's all about not frying them in oil. Boil them, place them or cook them in a non-stick pan that does not require oil.
Grapefruit has a high water content and a lot of fiber and nutrients. In addition, the complex but sweet aroma makes grapefruit an ideal snack.
A small study in 2006 on obese people found that people who ate fresh grapefruit three times a day before meals lost more weight in 12 weeks than people who did not eat grapefruit.
Fish has proteins, which are related to weight loss, in part because it maintains the feeling of satiety and digests more slowly.
A small 2006 study found that people who ate a meal of fish consumed fewer calories than people who ate a meal of beef.
Eat white fish, such as cod, and fish that contain omega-3 fatty acids, including salmon and sardines.
If you do not want to cook fish, canned tuna can offer the same benefits with less hassle. Mix tuna with healthy options such as salad or vegetables.
Consumption of yogurt has been linked to weight loss and reduction of body fat. Natural (unsweetened) yogurt is a particularly good choice because it is naturally low in fat and high in protein.
Yogurt can be used as a base for salad dressings or sauces.
Tomatoes are a versatile, low-calorie vegetable that make an excellent snack. Tomatoes are very low in calories, but surprisingly filling. Their aroma and high water content and fiber content will help you feel full.
Add a drop of olive oil and pepper for a quick snack. Although olive oil is high in calories, the added fat can help you get rid of hunger for a longer period of time.
breastbreast is a low-fat, low-protein protein source. Consumption of poultry meat, such as chicken breast, is associated with general health.
A serving of 100 grams of chicken has about the same amount of protein as a portion of beef of the same size, with about 25% fewer calories and half of fat.
Use chicken in salads or vegetable wraps.
The soup has a lot of liquid volume, without many calories. For this reason, it can help you eat more and reduce the total amount of food consumed in a day.
A 2013 study of more than 4,000 adults found that people who regularly eat soup are less likely to be overweight or obese than people who do not eat soup.
Popcorn without oil or butter, has only 31 calories per cup, which makes it a very low calorie snack, perfect when you want something salty and crunchy.
It's a perfect snack, but beware of commercial popcorn, which is usually made with oil. You can buy corn kernels and make them at home, in a pot with a lid or even in a special popcorn maker without oil or butter. You can add salt and paprika over the popcorn for a more pleasant aroma.
Top 50 weight loss steps
It is not necessary to strictly follow all the recommendations, just read the article and choose what is suitable for you. The more points you complete, the easier it will be for you to achieve the desired result.
1. Eat more protein foods. Approximately 25-30% of the calories you get from protein foods are burned already during digestion, in contrast to carbohydrates, for which this figure is only 6-8%.
2. Carefully read the composition of the products. It's simple: eliminate these foods from your diet if you see a lot of corn syrup or sugar. Also, do not forget that low-fat yogurt can contain so much sugar that it is much better to eat a full-fledged product instead of this “diet” one.
3. Do the exercises while standing. According to research, any activity performed while standing, rather than sitting, burns 30% more calories.
4. Combine exercises. Alternate upper body exercises with lower body exercises. This will allow you to qualitatively work out the muscles with a tiny break between sets, which means that the training will be more effective and take less time.
5. Try exercising with your eyes closed. This can only be done during those exercises in which vision does not play a key role when the chance of injury due to temporary blindness is minimal. Without visual information, the muscles will have to work harder to maintain balance, and you will burn more calories.
6. Don't avoid housework. Cleaning the apartment can be counted as a workout. So broom in hand - and go. ;)
7. Snack on pickled or pickled cucumbers. One slice contains only 1 kcal.
8. Take more significant steps. Step over a few steps as you climb the stairs, and then walk as you usually would. This alternation of phases involves additional muscles, and as a result, you burn more calories.
9. Look for inspiration. Everyone sometimes has periods when you want to quit everything, and you don’t understand why you are doing all this. Therefore, it is better to take care of motivation in advance. Communicate with people who are an example for you, and watch feature films and documentaries about sports and health.
10. Set goals for yourself. Run 5K faster, squat 100 times; it could be anything.
11. Reduce portions. Just eat less. Use small bowls for this.
12. Eat fewer carbs. Yes, this has been said a thousand times. But the thousand and first will not be superfluous. In one study, a group of subjects reduced their daily carbohydrate intake by only 8%. As a result, the men lost about 3 kg of fat and gained 1 kg of muscle in 6 weeks.
13. Strengthen with extra weight first, then run. After strength training, you will already be tired, which means you will burn many more calories during a short run than if you ran fresh and full of energy. Work less, get more. ;)
14. Do some interval training. Alternating intensity is another excellent way to get rid of excess calories.
15. Eat more high-fiber foods.
16. Use vinegar-based dressing in salads. Vinegar and lemon juice are excellent fat burners.
17. Don't skip meals. Skipping lunch and eating a whole elephant for dinner won't help you lose weight; it will only worsen it. Prolonged time without food introduces the body into a catabolic state: muscles will begin to burn for energy.
18. Try the VersaClimber. Being upright during cardio exercises burns more calories.
19. Spend less time watching TV.
20. Exercise for at least 10 minutes 3 times a week. This is if you are incredibly lazy.
21. Try to eat fewer potato dishes. Potatoes raise blood insulin levels and cause your body to stop burning calories and start storing fat.
22. A large portion of food - only after strength training. According to research from the University of Nevada, digesting food after strength training burns 73% more calories than digesting food without prior exercise.
23. Drink water before meals. There will be less room for food in the stomach.
24. Replace potato, pasta, and cereal side dishes with vegetables.
25. Join a team. Find a running company or join a football, basketball, or other sports team. When you're part of a team, skipping practice or being lazy during class becomes much more difficult.
26. Cut down on desserts. If it’s hard to give up ice cream altogether, take just one scoop for a sample instead of the usual two or three.
27. Brush your teeth more often. According to research conducted in Japan, men who brush their teeth frequently during the day are leaner than those who brush twice daily. Thanks to the minty taste in the mouth after toothpaste, it is easier to refuse snacks with something sweet.
28. Change the number of daily calories consumed. Instead of eating the same number of calories daily, eating more one day and less the next is better. This way, you will keep your metabolism in good shape, and your body will burn more fat than if you adhered to the standard 2,000 kcal per day.
29. Always add at least a slight incline when running on the treadmill. Just 1 degree of slope in terms of intensity brings running on the treadmill closer to running outdoors.
30. Eliminate high-calorie drinks. Water is the best choice.
31. Don't skip breakfast. Studies have shown that obesity among those who do not skip breakfast is 35-50% less common than among those who neglect the morning meal.
32. Avoid convenience foods. As a rule, they contain a lot of fast carbohydrates. And it certainly won't help you lose weight.
33. Snack between main meals. Not cookies, but fruits, vegetables, dried fruits, or nuts. Your body will use energy to digest food throughout the day, not just after breakfast, lunch, and dinner.
34. Eat yogurt. According to University of Tennessee research, people who ate a diet high in calcium lost more fat than those who ate fewer calcium-rich foods.
35. Order vegetable snacks in restaurants and cafes. And don't skimp on the bread.
36. Eat nuts. They perfectly saturate and give the energy necessary for training. As a result, you get enough calories but do not get better.
37. Keep a calorie diary. Write down what and how much you eat. There are a vast number of unique applications for this.
38. Incorporate sprint intervals into your workouts. Short-term loads with small rest intervals do an excellent job burning fat at the capacity limit.
39. Watch your mood. Sometimes the desire to snack is not caused by hunger but by stress or anxiety. If you catch yourself frequently eating while experiencing certain emotions, you become emotionally addicted to food. It is imperative to get rid of this.
40. Shop for one. If you want to buy cookies or other sweets, instead of the "family" option, choose the smallest package: how much you buy, how much you eat.
41. Keep a photo diary. Take a photo of yourself at the beginning of your weight loss struggle, and then take pictures, for example, every month. So progress will be more noticeable, and motivation will increase.
42. Run not for time but a certain distance. You can slow down and run a shorter length when trying to make it on time. If you are tied to a certain distance, you will not be able to cheat and burn more calories.
43. Allow yourself indulgence in the diet once a week. It is hard to stick to a strict diet and do without your favorite food. That is why many do not stand up and break down. So choose one day of the week when you can eat anything. But only in moderation!
44. Try the rowing machine.
45. Eliminate white bread from your diet. We don't need refined carbohydrates.
46. Allow your favorite food. This point is similar to point 43. The more you restrict yourself to your favorite food, the more likely you will break loose. If you want to, then you can, but very little.
47. Move more. If possible, take a walk during your lunch break, and walk to the subway. If you drive a car, leave it in a parking lot away from the office.
48. Keep a sleep schedule. Watching your favorite TV series until 2 am is harmful. Do you remember that we rest and lose weight in a dream?
49. Make your sleep more comfortable. Buy a comfortable bed. Hang good blinds or curtains to keep the bedroom dark.
50. Eat slowly. The signal about satiety reaches our brain approximately 12 minutes after the end of lunch. The slower we chew food, the less we eat.
A balanced diet with the right foods is the cornerstone of a healthy body. True, different peoples have very different taste preferences, and food that is considered healthy and useful in one part of the world may not be consumed at all in another. Although, of course, something in common is found in the cuisines of most peoples of the world. Bemorepanda collected some interesting facts about different products.
1. If you find it difficult to wake up in the morning, one fresh apple will help with this task even better than a cup of strong coffee.
2. Coffee and tea are quite addictive in many people.
3. Puffer fish is considered the most dangerous food in the world. If not properly prepared, you can easily die by eating just a bite. Fugu is only served in the best restaurants in Japan.
4. Nowadays, many additional ingredients are added to bread, one of the staple foods. One of these food additives is a product of duck feather processing.
5. Honey, so popular in many countries, is the semi-digested pollen that bees regurgitate.
6. In an especially large dosage, coffee can easily be poisoned.
7. In a number of Asian and African countries, insects, cooked in one way or another, are quite common and demanded food product.
8. In total, about 2 thousand species of plants for food are grown in the world.
9. Natural food colors are made not only from plant materials, but also from insects, in particular from some species of beetles.
10. Over the past decades, the content of nutrients in food has decreased significantly, as the priority is to reduce costs, not improve quality.
11. Some varieties of green apples shine so beautifully because a gene from a salmon fish has been inserted into them.
12. Apples, as you know, are very useful, but their bones are poisonous, especially in large quantities.
13. The usual orange carrot was once purple. Its orange varieties were bred by people, not nature.
14. We often decorate our meals with fresh herbs. This is a very old tradition - for example, the ancient Romans used parsley for this purpose.
15. The smell of garlic repels mosquitoes. However, it sometimes scares people off too).
16. Dairy products are not in demand in most Asian countries, with the exception of the Philippines.
17. Oysters are indeed a natural aphrodisiac, and quite powerful.
18. Apples and peaches absorb more pesticides as they grow and ripen than any other fruit.
19. Onions, when cut, release a corrosive gas that irritates the eyes, which is why tears come to them.
20. Of all meat products, the top 3 most popular are chicken, beef and pork.
21. Bananas are very popular in many countries. In India alone, they are grown over 20 million tons annually.
22. Bananas, melons and watermelons are botanically referred to as berries, and tomatoes are referred to as fruits.
23. Among all fruits, apples are the first in the world in popularity. Oranges follow with a small margin.
24. Honey can be stored longer than any other food. Subject to a number of conditions, it may not deteriorate until 2000-3000 years.
25. In Southeast Asia, hot peppers are included in almost all dishes.