Diet Products - List and Table of Low-Calorie Foods

Striving for ideal forms, one should begin this difficult path with adjusting nutrition. Creating a menu is not as easy as it seems at first glance. It is necessary to pay attention to the caloric content of dishes and their nutritional value. To make it easier for you, we have selected the most delicious and healthy products for weight loss, indicating the calories of each.

Factors affecting the calorie content of foods

Calories are necessary for a person to receive energy.

However, there are satisfying foods, the excessive consumption of which entails negative consequences:

• metabolic disorder;
• gastrointestinal tract diseases;
• obesity etc.

Therefore, paying attention to the calorie content of dishes is important to everyone, but especially to those who follow their figure.

The number of calories received in the body largely depends on how much the energy value of the product is absorbed in the digestive tract.

During normal functioning of organs and in the absence of diseases, substances are absorbed in the following amounts:

• fats - 9.3 kcal / g;
• proteins - 4.5 kcal / g;
• carbohydrates - 4.1 kcal / g.

The amount of calories contained in raw foods may vary depending on the following factors:

1. Heat treatment. Cooking and frying increases the nutritional value of dishes.
2. Grinding and mixing. Products in the consistency of mashed potatoes are more easily absorbed by the body with minimal loss of energy value.

Substances that could not be absorbed by the body are deposited in the fatty layer. Hence the notorious overweight.

Table: calorie content of slimming products by groups

Here are the main products that are traditionally "living" on our table, indicating the number of calories. For convenience, the calorie table of products is divided into groups.

Vegetables and greens

This category of products is the least high-calorie and for people who want to lose weight, should be the basis of the daily menu.

Fruits and berries

Along with vegetables, fruits and berries are considered low-calorie foods.

But with this category of plant foods you need to be extremely careful - sweet fruits do not contribute to weight loss.

Cereals, Beans, and Cereals

Most of these foods are slow carbohydrates that provide the body with energy for a long time.

Therefore, despite the rather high calorie content, cereals and beans must be included in the diet menu.

Fish and seafood

All kinds of marine reptiles and oily fish are an invaluable source of omega-3s. Alternatively, these acids can be obtained in sufficient quantities only from oils, which do not belong to dietary products at all.

Therefore, seafood must be present on the table of each person at least once a week, regardless of what diet he adheres to.

Meat, poultry and eggs

This category of products is the main source of animal protein. Everyone makes a decision on the need for its inclusion in the diet.

Low Calorie Bakery

Of course, it is better to refuse bread and other baking on a diet.

But if it is psychologically difficult to do, then you should know which categories of bakery products are the least high in calories.

Nuts and butter

Despite the prohibitively high calorie content, these products must also be present in the diet to ensure the intake of valuable fats in the body.

It is best to season salads with oils and crushed nuts - tasty, healthy and without harm to the waist.

Low calorie drinks

The menu of low-calorie drinks is varied. The table shows how many calories are in each glass.

Vegetable juices do not contain fats.

The “nuts and oils” group has the highest calorie foods. However, their use is necessary for the absorption of fats by the body. In addition, they are very useful. Calculate the daily fat intake for your body and eat nuts and oils in limited quantities.

List of Low Calorie Foods

Low-calorie foods help to correct forms and improve health. If you correctly compose the menu, then the feeling of hunger will not bother.

The ratio of BJU in the diet should be maintained in the norm, regardless of the chosen diet. The lack of certain components can cause severe pathologies

1. Squirrels. To calculate the protein norm, you need to multiply your weight in kilograms by 1.5. It is advisable that most of the diet consist of plant proteins.
2. Fats. The daily rate of fat for women is 85 - 115 grams. Fat cannot be completely ruled out. Otherwise, the body will be weakened and undergo a number of diseases, and you will have to completely forget about the beauty of hair and skin.
3. Carbohydrates. Carbohydrates are needed primarily for energy. Therefore, their daily rate depends on age and stress. For example, for a woman of 30 years who is engaged in sports three times a week, 95 grams of carbohydrates per day is necessary. More detailed tables can be found in special online analyzers.

List of protein products for weight loss:

1. Turkey.
2. Chicken.
3. Lean beef.
4. Veal.
5. Rabbit.
6. Zander.
7. Pollock.
8. Pike.
9. Flounder.
10. Crucian.
11. Chicken and quail eggs.
12. Cottage cheese 5–9%.
13. Kefir.

Low-calorie foods will lose their properties if cooked with plenty of oil. Therefore, they should be steamed, boiled or baked in foil.

What foods can I eat with weight loss?

We offer you to familiarize yourself with the list of the lowest calorie foods:

1. Broccoli. It is a hypoallergenic, very healthy and low-calorie vegetable. It can be eaten both raw and boiled. It prepares quickly, just a few minutes. It is not recommended to overdo it with heat treatment in order to avoid the loss of useful properties.
2. Carrot. Vitaminized and delicious vegetable. It is universal and useful in any form. However, the least calories will be in boiled carrots. However, as well as useful substances.
3. Chilli. Spice is used as a preventive measure against cancer, diseases of the cardiovascular system and gastrointestinal tract.
4. Artichoke. It is a very healthy plant product that is rich in calcium, magnesium and iron. In addition, the artichoke normalizes metabolism, which helps in the fight against excess weight.
5. Tea. The lowest calorie tea is green. It generally has no calories. Flavoring the product and adding sugar will add calories to the drink. It should be borne in mind that this drink increases blood viscosity, which somewhat inhibits metabolism.
6. Cucumber. Green healthy vegetable, the use of which is allowed in any quantity.
7. Grapefruit. Low calorie fat burner. The only negative is that not everyone likes its bitter taste.
8. Salad. Greens, rich in vitamins and minerals.
9. Onion. The vegetable is useful, but not recommended for use in its pure form in large quantities.

You should not make your diet only from the above products. There are a variety of low-calorie dishes that will help keep your weight under control and not feel hunger at the same time.

The table of complex carbohydrates and their composition in food

Carbohydrates are important elements for the normal functioning of the body. A sufficient number of them improves mental and physical performance and gives an energy charge. Therefore, reducing their number is not recommended, however, nutrition should be adjusted for complex (slow) and simple (fast) carbohydrates.

Complex carbohydrates should make up most of the daily diet. In what products they are contained, we find out in the table.

Foods rich in fast carbohydrates provoke obesity. Therefore, in the diet they should be in a minimal amount. And in the menu for weight loss it is generally better to exclude them. We are talking about all kinds of sweets, flour products and sugar.

The average daily calorie intake for a woman is 2000 kcal. It all depends on age, physiology and occupation. The average rate for losing weight women is 1500 kcal. In order to calculate the correct dose of calories for weight loss, it is necessary to subtract 500 kcal from its norm.