Whether you are on a diet to lose weight or if you want to eat healthy without taking more calories than your body needs. It is interesting that you know the low-calorie foods that you can incorporate into your menu and, thus, enjoy healthy and nutritious meals. Knowing what these foods are will help you configure your own healthy menu. And, thus, ensure that you are following some very beneficial dietary guidelines for the proper functioning of your body. In this article, we are going to give you a complete list of low-calorie foods that you can begin to include in your diet without your body gaining an extra kilo.
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Low-calorie fruits and vegetables
Within a list of low-calorie foods, the kings of food could not be missing: fruits and vegetables. These two groups are perfect to take daily. In fact, nutritionists recommend that at least 5 pieces of fruits and vegetables are taken every day to provide our body with an important dose of beneficial nutrients that will help us be in perfect condition. The reason these two food groups are so good for us is that they provide us with a large number of vitamins and minerals. Yet they contain little fat or calories.
Although, yes, if you are doing a diet to lose weight you have to take into account that there are some options that are more recommended than others because the varieties that have more water or that have a diuretic effect will be more apt to help us lose weight. For example, among the fruits the most recommended are pineapple, watermelon, or grapefruit, and, in the case of vegetables, artichokes, celery, spinach, etc. are recommended.
The proteins of animal origin are essential for our body. They provide a number of minerals and vitamins that our body contains no naturally and therefore must be consumed externally. Vegetarian or vegan people often have to take a vitamin supplement of B12. It is found essentially in meat and can hardly be taken by other food routes with similar proportions.
So, meat should be in your diet but if you want to take care of your line. It is best to opt for those that are low in fat. In this sense, you should know that lean meat is the best for you because they are pieces with very low caloric content as it does not contain animal fat. These meats are as follows:
- Chicken (removing the skin)
- Some parts of the pig
Lean meats are those whose fat content is less than 10% per 100 grams and this, in the case of pork, will depend on the type of cut. We take as it is not the same fat that pork feet have as the loin.
Whitefish fall into the low-calorie foods group. However, we should not make the mistake of completely banishing blue fish because, although they are richer in fat, they are the healthy type as they contain an interesting contribution in acids. Omega 3 and 6 fatty acids, something that our body does not produce by itself and that we must introduce externally. Therefore, within a balanced diet, it is recommended that you take at least once a week some bluefish.
However, if you want to make a diet plan reducing the calories ingested for a time, the fish that will become your best ally is the target because they are the ones that offer the least caloric intake. Therefore, the best option to take advantage of all their nutrients. without gaining weight. In fact, the fat contribution of these fish is 3% per 100 grams. Therefore, they are perfect for enjoying light dinners.
Among the white fish, varieties such as:
In addition to meat and fish, other foods of animal origin such as dairy products and eggs also stand out in the protein group. When coming from animals, these ingredients are also full of proteins that are very beneficial for the proper functioning of the body. In addition, you can adapt them to your diet to lose weight if you make the right option.
Low-calorie dairy foods
In general, cow’s milk and its derivatives are high-calorie products, but currently, there are 0% options that are cream-free. And, therefore, the greasiest part of the ingredient has disappeared. This is why if you want to keep the line, it is best to choose to buy skimmed yogurts, skimmed milk, margarine, 0% cheese, etc.
The egg is made up of two parts, the white and the yolk. It is complete seafood for its high protein contribution but the truth is that, if you want to lose weight, it is best to remove the yolk (the orange part). Keep only the white as the first contains many calories while the white is pure protein.
Yes: carbohydrates can and should be eaten daily even if we want to lose weight. There is a false belief that this group of foods is totally an enemy in weight loss. But that is completely false and, in fact, it is essential that they are part of our menu because they provide us with a large amount of energy. That is important to be able to be full of vitality and prepared to face a new day.
Of course: if you want to lose weight you should limit the consumption of this food group only during the first half of the day, that is, breakfast and lunch. Because during the last part of the day our body works slower and it may be the case that energy that these foods provide us ends without being consumed. Therefore, our body transforms it into fat reserves.
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But for carbohydrates to provide us with few calories. It is important that we take into account a series of premises such as the following:
Well, the white carbohydrates, due to the refining process, have lost most of their nutrients. Nevertheless, contain a high contribution to sugars. The integrals are rich in fiber, something optimal to regulate our traffic and make us feel satiated for longer.
The reason why many experts advise against taking carbohydrates is that they tend to be accompanied by greasy sauces. Therefore, their caloric intake (macaroni bolognese, carbonara, rice with fried tomato, etc.) is greatly increased. Choose to season them with a splash of olive oil and top it with aromatic herbs such as oregano, thyme, etc.
Accompany it with healthy ingredients
Making a chorizo sandwich is not recommended if you want to keep the line. But nevertheless, making one of fresh cheese with tomato and lettuce is perfect for breakfast. Therefore, you should always make sure that the companions to carbohydrates are low-calorie foods such as vegetables, lean meats, low-fat dairy, etc. Swap your plate of spaghetti bolognese for one of spaghetti with sauteed vegetables and you’ll enjoy a much healthier menu. Published By HealthZigzag.com