Low calorie foods will be the preferred choice for those who are concerned with weight loss or weight control in the most effective way. Many low-calorie foods can make you feel hungry quickly and feel less full between meals. This leads to you wanting to eat more and feel the food more attractive. Fortunately, there are plenty of healthy foods that are both filling and low in calories.
Before going into the list of food groups below, everyone needs to understand the principles of weight loss, fat loss = calories in (intake) <calories out (given). Therefore, we need to actively eat scientifically, choose foods that contain low calories, but are rich in healthy nutrients and especially combine with exercise to enhance calorie burning.
Let’s add the following items to balance calories and help burn fat, lose weight better!.
In the following article, I will reveal to you the list of low-calorie but nutritious foods, so that you can easily cook them into your daily meals while ensuring your appetite and full of nutrients.
1. Boiled Eggs
100g of Eggs = 52 calories
Eggs are rich in protein but low in calories, so they are often considered an extremely effective weight loss food. Many people worry that eating more eggs, especially the yolks, will increase cholesterol – a risk factor for cardiovascular disease. However, at present there is no scientific research to prove the link between egg consumption and heart disease. According to nutritionists, you can eat 3 eggs a week without any health problems.
This is the ideal weight loss snack. Because a boiled egg not only provides 65 grams of protein but also contains vitamins B2, A, E that are extremely healthy.
Hard-boiled eggs are a simple and completely nutritious food. It even keeps you full for longer and stays away from other unhealthy foods during the long day of activity.
100g of celery has about 14 calories
Celery is a must-see on the low-calorie food list. This dish is not only low in calories but also has the ability to reduce cholesterol in the body. In addition, celery contains vitamins A, B6, B12, E, C, K and beneficial minerals such as sodium, calcium, potassium, …, which are worthy of the list of dishes that you should try every day. .
3. Broccoli (Cauliflower)
100g of broccoli has about 39 calories
Broccoli (cauliflower) is always on the menu with high nutritional value thanks to its super rich in vitamins and minerals, but it is a low calorie food. This dish also helps to remove toxins, prevent cancer and many other diseases. Using broccoli is one of the “brightest candidates” in the top low-calorie foods for effective weight loss people that you should not ignore.
100g of spinach has about 23 calories
If you’re looking for delicious foods with little energy value, spinach is a great choice for making delicious salads. This vegetable also contains a lot of protein, rich in vitamins and fiber such as iron, calcium, …
Asparagus has a very low calorie content of only about 27 calories and also boosts the body’s metabolism, helps you convert stored energy into excess fat and helps flush out excess fluids in your body. . Not absorbing extra calories, but also helps to detoxify the body naturally.
6. Cherry tomato salad
100g Cherry tomato= 18kcal.
The colorful cherry tomatoes from charcoal purple, magenta to dark yellow have a very characteristic fresh sweet taste.
They contain a lot of vitamin C that helps in anti-aging and skin whitening.
In addition, when preparing salads with a delicious vinegar sauce, they are also an ideal snack to help you achieve good results on the Eat Clean diet.
7. Pumpkin soup
A cup of Pumpkin has about 98 calories
Many people still assume that starchy bulbs are not good for weight loss. But in fact, most vegetables contain slow-converting starch, which supports the efficient fat dissolution.
A bowl of pumpkin soup that is fragrant, perfect for this winter weather but still has a delicious – clean – low calorie criterion for the weight loss dish you are looking for.
100g of kale has about 50 calories
Kale is a vegetable that is low in calories and has many health benefits. Very suitable for use in meals of those who are wishing to lose weight. You can use kale by eating it raw in salads or cooked in soups. In the composition of kale contains a large amount of glucosinolate – considered the “secret weapon” against cancer, helping to prevent, limit the growth and metastasis of tumors.
However, anyone with blood clotting problems and hypothyroidism should consult their doctor before consuming this food.
9. Lean pork
100g lean Pork has about 92 calories
According to nutritionists, a high-protein lunch can help reduce dinner calories by 12%. So, with high protein content but low in calories, lean pork is also one of the protein-rich, low-calorie foods that help in losing weight effectively even if you should not eat too much.
The tenderloin is the most delicious of the swine. In addition, pork tenderloin contains very few calories but is rich in B vitamins as well as high quality protein. You can enjoy boiled lean pork with a vegetable salad to help with weight loss.
10. Chicken breast
100g provides up to 100 calories
Although not the best meat, chicken breast is the least calorie. Furthermore, the body usually needs more energy to digest the chicken, so it will also burn more calories. This is extremely beneficial for weight loss. That is also the reason why boiled / steamed / pan-fried chicken breast is always the most common thing in celebrity meals.
11. Beef tenderloin
100g = 100 calories
As a high-protein, low-calorie and extremely delicious food, beef is chosen by many women who want to lose weight in weight-loss diets such as low-carb, eat-lean, Atkins, … You can consider add beef to the calorie-cut menu, but do not eat more than 3 meals per week.
Iron is an essential nutrient, helping to transport oxygen around the body, while vitamin B12 helps in the formation of red blood cells.
100g = 75 calories
Fish rich in protein (on average 100g of fish will provide more than 15g of protein) should help inhibit the hunger stimulant hormone ghrelin effectively, reducing appetite. Not only that, but fish is also rich in heart-healthy omega-3 fatty acids, so it is always recommended to eat more meat. To cut the maximum calories from fish, you should eat fillet salmon, sardines, mackerel … instead of fish belly or head.
Cod is a lean, white, protein-rich fish that is low in calories. Fish meat is also rich in vitamin B12, iodine, and selenium and contains a sufficient amount of omega-3 fatty acids.
Iodine is very important for brain function and thyroid function, but many people do not get enough of it through their diet. So you can think of cod as a great treat.
40g oats = 148 calories
Oats, eaten as oatmeal (porridge), are a popular breakfast option today in many homes. Oatmeal is fairly low in calories and a great source of fiber, especially a soluble fiber called beta-glucan. It also scored high on the satiety scale, ranking third. The test participants felt more full and less hungry after eating oatmeal, compared to the breakfast cereal. They also eat fewer calories at lunch.
Half a cup of dry oats provides only 148 calories but contains 5.5 grams of protein and 3.8 grams of fiber – two key ingredients that both affect your hunger and appetite. Oats help increase satiety, reduce hunger and suppress appetite throughout the day so you will eat less at subsequent meals. Have an oatmeal for breakfast and you will see its great effect!.
14. Chia seeds
30g = 140 calories
In addition to being low in calories, 30g of chia seeds provides 4.5g of protein and nearly 11g of fiber. In particular, chia seeds also have a huge swell thanks to absorbing 10-12 times more water than the original weight, so they are usually digested slowly, helping you stay full for longer. Add a little bit of chia seeds to your daily diet, you can limit your appetite and control your eating well.
1 large cup (8g) = 31 calories
The popcorn that is on the top of the super low-calorie food list, not the one made with butter / cheese or too much salt sold in the cinema is coming to mind. Home-made popcorn with olive oil, low in salt, and no chemicals is the new dish to help you provide fiber that stabilizes blood sugar and fills an empty stomach by containing a certain amount of gas. When you crave savory foods, choose popcorn instead of milk tea or snack packages.
Thanks to its high fiber content, popcorn tops the rankings as one of the longest-lasting low-calorie snacks. Fiber not only slows down your digestion to promote fullness, but can also stabilize blood sugar levels to prevent hunger and cravings. In addition, popcorn can help reduce cravings and enhance feelings of fullness more than many other popular junk foods. This is considered one of the effective weight loss foods.
16. Cottage cheese
Cottage cheese is high in protein that can reduce appetite and is also a great snack for those who want to lose weight.
Numerous studies demonstrate that increasing protein intake from foods like cottage cheese can reduce appetite and hunger levels.
Nuts, such as almonds and walnuts, are nutritious food options and suitable for snacks. They are high in fat and protein and are easy to fill. The researchers emphasized the importance of chewing the seeds properly and found that chewed almonds 40 times more hunger than chewing 10 or 25 times (the longer they chew them thoroughly).
Calories provide: 15 calories per 68 grams of mushrooms.
Mushrooms are low in calories, easy to find and can be completely processed into many different delicious dishes. In addition, mushrooms have many health benefits, such as boosting the immune system, reducing inflammation and reducing the risk of cancer. Some recommended mushrooms for you include: shiitake mushrooms, shiitakes, and seafood mushrooms.
In mushrooms contain many healthy ingredients such as protein, fiber, potassium, vitamin D, calcium and many micronutrients. Mushrooms also have the ability to improve immunity, fight inflammation, and reduce cholesterol levels in the blood.
Mushrooms are really very friendly food for those who want to lose weight because they do not provide too much energy, but still ensure the content of essential nutrients for the body.
19. Greek yogurt, skim yogurt
86 calories for every 240ml of skim milk.
Greek yogurt is much thicker than regular yogurt, and usually has a higher protein content. Greek yogurt is a great breakfast option and is also a popular afternoon snack that can keep you full until your next meal. People who eat high-protein Greek yogurt feel full the longest, less hungry, and eat dinner later.
Skim milk is a high-quality and low-calorie source of protein. These milk also contain calcium and most dairy manufacturers add vitamin D to their products. In yogurt, there are many beneficial bacteria that are good for the digestive system. Choose plain, unsweetened yogurt and add honey or fruit for a natural sweetness.
125g apples = 57 calories
Wouldn’t you be surprised to find apples on this list? As a weight loss fruit that always appears on the menu of famous supermodels or successful weight loss bloggers, apples have extremely great advantages. Apples contain pectin – a type of fiber that helps you feel full for a long time and contains plenty of water, so it always helps you feel full and does not add calories.
100g of strawberries have about 33cal
Don’t forget to choose strawberries if you are looking for a low-calorie diet or are wondering what to eat with the least calories?.
This delicious and delicious fruit will make your weight loss process a lot easier if used properly. In strawberries contain 2 active ingredients, especially cellulose and teminem, which clean the digestive tract, effectively prevent the risk of fat accumulation.
22. Grapefruit, oranges
100g of oranges have about 47cal
Grapefruit, oranges are fruits containing extremely rich amounts of vitamin C and help remove excess fat effectively. The natural sugar in citrus will reduce cravings for sweets or cravings. Therefore, they are suitable in dietary choices. Oranges and grapefruit contain ingredients that promote rapid metabolism and very effective calorie burning and significantly improve resistance.
23. Black beans
Calories provide: 114 calories per 86 grams of beans.
Black beans are a low-calorie food that acts as a versatile source of protein and can be easily found anywhere. They are rich in fiber and folate, which also contain helpful amounts of B vitamins, iron, magnesium and manganese.
Calories provide: 84 calories per 147 grams of blueberries.
Blueberries are low in calories but very nutritious. They are especially rich in antioxidants, vitamin C, vitamin K1 and manganese. These compounds have a lot of health benefits, including protective effects against heart disease, enhancing resistance.
100g of Watetmelon has ~ 46 cal
Watermelon is a low-calorie and high-water food that can provide you with water and vitamins.
One cup (152 grams) of diced watermelon contains 46 calories along with several essential micronutrients like vitamins A and C.
Eating foods low in calories, such as watermelon, has a similar effect on feelings of fullness compared to foods with a high calorie density.
For low-calorie foods, you should eat them raw by boiling, steaming, or processing them into foods that will both cut calories significantly and keep you full for a long time like salads, fruit yogurts or soups. As for salads, do not add too much salt or sugar to make sure not to increase the calories for this dish!.
The best current natural remedies for type 2 diabetes are to change to low carb diet, high fiber, low sugar fruits and exercise regularly to control blood sugar. If you don’t know how to start, you can refer Rachel Roberts’ 8-week Keto diet, which helps you with weight loss and blood sugar control. I think this program is very specific and detailed and effective. Let’s start today to take control of this so-called “Silent Killer” disease.
Learm more at: CUSTOM KETO DIET PLAN
It is very useful with Diabetics and weight loss effectively.
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