The lowest calorie foods table for weight loss

To maintain yourself in excellent physical shape, you need to pay special attention to your diet. Low-calorie foods help you lose weight and make you feel good because they do not overload your body. A minimum of energy is spent on processing low-calorie foods, as a result of which much more energy remains to maintain the activity of the body. You will feel a huge difference if you start eating low-calorie foods. You will find a list of low-calorie foods for weight loss in the following article.

To eat or not to eat

Healthy weight loss means reducing the percentage of fat tissue, and ideally, changing the ratio of fat and muscle tissue

When it comes to losing weight, many people argue that the surest way is to simply not eat. This position is as erroneous as it is detrimental to health. By depriving the body of food, or sharply limiting its quantity, we put it into a state of stress, forcing it to slow down all metabolic processes in order to save energy. Fatigue, weakness, drowsiness, difficulty concentrating, tremors of the limbs - this is just what lies on the surface. More serious problems are not immediately noticeable.

Yes, by limiting the amount of food to a minimum, a person notices rapid weight loss. However, not everyone thinks about why it is lost. The body perceives fat as a strategic reserve, and therefore gives it away as the last thing. Weight loss occurs due to fluid loss and the breakdown of muscle tissue, which causes the metabolic rate to become even lower. Slowing down metabolic processes is a sure way not only to not get rid of extra pounds, but also to gain new ones.

Healthy weight loss means reducing the percentage of fat tissue, and ideally, changing the ratio of fat and muscle tissue. This is what will lead to qualitative and beautiful changes in your figure.

Principles of nutrition using low-calorie dishes

In order for low-calorie weight loss meals made from simple foods to bring the greatest benefit to your figure and start the weight loss process, it is recommended that you familiarize yourself with the principles of nutrition in advance. Basic requirements that nutritionists advise to adhere to:

1. Review your daily diet. A prerequisite for successful weight loss is eliminating harmful foods from the menu. The most dangerous for your figure are considered to be alcoholic drinks, baked goods made from premium flour, soda, and sweets. You will also have to give up fatty meats and animal fats, which contribute to the accumulation of fatty deposits.
2. Consider the caloric content of dishes. When organizing your diet, take into account the number of calories and lifestyle. To start the weight loss process, it is recommended to consume fewer calories than you burn during the day. The body will automatically begin to process fat deposits into energy.
3. Maintain drinking regime. Drinking 2–2.5 liters of clean water per day will avoid dehydration and activate digestion processes. The liquid also helps remove harmful compounds from the body.
4. Comply with the requirements for proper processing of products. It is not recommended to eat fried foods when losing weight. It is better to give preference to boiled, oven-baked, steamed low-calorie dishes. Regardless of the chosen method of heat treatment, use fats of vegetable or animal origin in minimal quantities.

Nutritionists warn that recipes for low-calorie dishes made from simple foods for weight loss should be prepared in such a way that the food is balanced and contains vitamins, minerals, and other beneficial substances. Errors in diet correction can result in serious health complications, disruption of the functioning of some organs, and failure of digestive processes. If you have difficulty creating a daily menu, it is better to visit a doctor in advance, who will help you choose low-calorie dishes taking into account your general health, degree of obesity, and age.

The lowest calorie foods

Broccoli is considered one of the lowest calorie foods - 100 g contains only 33 kcal. Broccoli is a very healthy vegetable, as it contains proteins, calcium, magnesium and other beneficial substances. Broccoli, according to experts, can prevent cancer. Broccoli is eaten raw and boiled. To preserve nutrients, it should not be digested. It is better not to eat broccoli if you have pancreatic diseases and if the acidity of gastric juice is increased.

Another low-calorie product is carrots - only 35 kcal per 100 g. Carrots contain very important carotenoids. Delicious carrots have an antioxidant effect, are good for vision, strengthen the immune system and enhance intestinal motility, which makes them very beneficial for the body. Sometimes carrots can cause allergies.

Chili peppers contain only 20 kcal per 100 g, making them very low in calories. You can't eat a lot of it, but even a very small amount is beneficial. Pepper stimulates the brain's production of a natural analgesic. Also, when eating chili peppers, the stomach produces mucus - this substance prevents the occurrence of gastric ulcers. Chili pepper prevents the development of cardiovascular and cancer diseases, and also prevents the body from aging prematurely. If there is too much chili pepper on the menu, it can lead to digestive problems.

Artichoke is also low in calories - it contains only 40 kcal per 100 grams. Due to the enzymes and sugars it contains, artichoke normalizes blood sugar levels. Also, artichoke improves digestion and saturates the body with calcium, potassium, magnesium and iron. If you suffer from gastritis with low acidity, then you should not eat artichokes, and also if you have individual intolerance and hypotension.

Black, green and white tea contain very few calories and are very beneficial for the body. Tea is a rich source of antioxidants that prevent the development of heart disease. Four cups of tea per day is enough to reduce the risk of heart attack by 50%. Teas also help prevent bladder and stomach cancer. A sufficient amount of tea protects teeth from caries due to its high fluoride content. Black, green or white tea is an excellent anti-inflammatory, antispasmodic and anti-allergenic agent. However, if you have constipation, then green tea should be limited.

Delicious recipes for dishes made from low-calorie foods

Knowing the lowest-calorie foods for weight loss, the table of which is given above, you can easily prepare healthy meals. To make the task a little easier, here are some interesting recipes.

Knowing the lowest-calorie foods for weight loss, the table of which is given above, you can easily prepare healthy meals.

Vegetable soufflé

For 3 servings you will need:

• 250 grams of carrots;
• 250 grams of cauliflower;
• 250 grams of broccoli;
• 150 ml milk;
• 3 egg whites;
• Salt.

  
  The vegetable souffle is tasty, light, but at the same time satisfying.

And the recipe is as follows:

1. Boil vegetables in salted water until half cooked.
2. Place on a sieve and let the water drain. Meanwhile, beat the egg whites until stiff.
3. Separately chop broccoli, carrots and cauliflower, adding milk. You should get a soft puree.
4. Divide the whites into 3 parts and mix into vegetable purees.
5. Place them in layers in a silicone mold: broccoli, cauliflower, carrots.
6. Place in a double boiler and cook for 15-17 minutes until fully cooked.

Dietary chicken cutlets with vegetables

For 8 pieces you will need:

• 400 grams of skinless chicken fillet;
• 250 grams of frozen vegetables;
• Spices;
• Salt.

  
  Diet cutlets are recommended to be served with herbs or salad.

  Read also:  Sea kale salad that will help you lose weight!

Cooking instructions:

1. Grind the fillet and vegetables in a meat grinder. There is no need to defrost the latter. It is very convenient to use ready-made mixtures. Then the cutlets will turn out bright and interesting. For example, broccoli, green beans, carrots and paprika.
2. Add spices and salt to taste.
3. Line a baking tray with baking paper.
4. With wet hands, form cutlets and place them in it.
5. Place in the oven to bake at 180 degrees for 20-25 minutes until an appetizing crust appears.
6. You can serve with a salad of boiled beets with yogurt and prunes.

Low calorie dessert for dinner

For 1 serving you will need:

• 1 apple;
• 100 grams of low-fat cottage cheese;
• 4-5 pcs. prunes;
• Cinnamon optional.

  
  A delicious dessert can also be low in calories. Sweet lovers will especially appreciate it.

Cooking instructions:

1. Bake the apple in the oven until done. First, remove the center, prick it in several places to prevent the skin from cracking, and wrap it in foil. It will take 20-25 minutes.
2. Then remove the skin, grate on the finest grater or grind into puree.
3. Pour boiling water over the prunes, leave for 10-15 minutes, then drain the water.
4. Now start assembling the dessert. Place ingredients in tall bowls in layers: half the cottage cheese, grated apple, prunes.
5. Repeat layers again.
6. Sprinkle ground cinnamon or other favorite spice on top.

This video will introduce you to low-calorie foods and dishes.

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Both the taste and benefits of low-calorie fruits

Unfortunately, most people eat fruit for dessert, turning it from a healthy food into a real bomb. If you “snack” a large meal with fruit, the stomach begins to sour, ferment, bloat, rot - processes that are not just unpleasant, but harmful and dangerous.

The food eaten is mixed with fruits and simply lies in the stomach for several hours: hence the bad breath, increased gas formation, heaviness and pain in the abdomen, nausea, upset bowel movements, etc., but we want to get a healthy weight and beautiful appearance from eating fruits. well-being.

Therefore, it is best to eat fruits on an empty stomach - this is the best option for losing weight; either 30 minutes before main meals, or 2-4 hours after meals. If your lunch consisted of vegetables, fruits can be eaten after 1.5-2 hours; if you ate cereal dishes, the break should be 3 hours; After eating meat, fish and eggs, you need to wait about 5 hours.

Secrets of cooking with a minimum of calories

You can prepare healthy dishes deliciously and very simply if you have a few easy recipes with photos, detailed descriptions of the processes and calorie content. We offer several options that you can prepare both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. The dressings make them filling. Avoid mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Raw mushroom salad

Prepared from champignons. This type of mushroom is different in that it can be eaten without heat treatment, just wash and peel it. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the other ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 grams of mushrooms;
• the same amount of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greenery;
• pepper and salt to taste;
• 1 tbsp. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash them, dry them and chop them.
2. The remaining vegetables also need to be washed, peeled and chopped.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish turns out very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. To prepare you will need:

• 2 stalks of celery;
• 2-3 apples;
• head of cauliflower;
• 1 tbsp. l. grain mustard and the same amount of sesame seeds;
• 1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
• greenery;
• seasonings and salt to taste.

1. Wash the celery and cut into slices.
2. Divide the cauliflower into florets and blanch.
3. Peel the apple, cut into strips and pour in lemon juice.
4. We cut the greens and add them to the salad.
5. Separately prepare a dressing from olive oil, mustard and sesame seeds.
6. Add the sauce to the salad, mix thoroughly and serve.

Salad “Appetizing” with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of food does not exceed 90 kcal. Serve it with a side of brown rice and it makes a great lunch. To prepare the salad, take:

• 150 g chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 grams of hard cheese with low fat content;
• salt to taste;
• 1 tbsp. l. olive oil.

1. Boil or bake the chicken fillet, first sprinkling with spices and drizzling with olive oil.
2. Cut the finished chicken into small pieces.
3. Wash the lettuce leaves and greens and chop them finely.
4. Cut the tomatoes into quarters.
5. Combine all the ingredients, add salt to taste, top with cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook it from lean meats and poultry, minced meat, liver and even fish. It is better to serve a meat dish with vegetables, for example, a portion of green beans. But it’s better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly digested along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 g chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut it into small slices, add salt, add spices and a little herbs, and leave to marinate for half an hour.
2. Wash and peel the vegetables, cut them into slices, circles or strips, add salt.
3. We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you need to have on hand:

• 500 g broccoli;
• 2 eggs;
• 300 grams of minced meat;
• 1 onion;
• 1 tbsp. milk;
• 1-2 bell peppers;
• greenery;
• 50 grams of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Beat milk and eggs in a separate container.
3. Grind the onion in a blender and add it to the minced meat.
4. Wash the bell pepper and cut it into rings.
5. Grease a baking sheet with olive oil, add broccoli, bell pepper and minced chicken.
6. Fill everything with the egg-milk mixture, add cheese on top, bake for 40 minutes at 180 degrees.

The lowest calorie foods for weight loss

The basis of almost any diet is low-calorie foods for weight loss:

1. Any greens and vegetables such as cucumbers, eggplants, tomatoes, cabbage, radishes, celery, zucchini allow you to create a huge number of dishes without harming your figure, because the calorie content of these products does not exceed 25 kcal per 100 g.
2. Fresh fruits, especially citrus fruits, apples and pineapples will help overcome sweet cravings.
3. Turkey, rabbit, lean veal, chicken breast, offal, lean fish, seafood. All these types of meat do not exceed 130 kcal.
4. Sea kale (5 kcal per 100 g) rightfully topped the list of “what foods help you lose weight” in terms of calories.

The lowest calorie foods - greens, vegetables, berries, fruits

Take a walk through the garden, the collective farm market, or, at worst, we suggest looking into the appropriate department of the supermarket.

Cucumbers, eggplants, zucchini, celery, bell peppers. A little further - spinach, asparagus, cabbage, tomatoes, carrots, garlic, beets. Greens, nuts, dried fruits. To the right are grapefruits, lemons, strawberries, watermelons, parsley, oranges, pomegranates, kiwis, persimmons, blueberries, apples, raspberries.

Isn’t it true, there is everything here for vegetable and fruit salads, sautés, stews, and other low-calorie dishes. And even individual snacks may well be beneficial, replenish the supply of vitamins, essential chemical elements, invigorate the functions of the gastrointestinal tract, please the taste buds and sense of smell.

Moreover, almost all of them:

They have a negative calorie content, that is, from 0 to 40, some from 30 to 70 kcal/100g (more energy is spent on digesting such food than the product itself contains).

They contain a powerful content of useful components necessary for the full functioning of the body, its healing, rejuvenation, protection from harmful influences, cleansing, vitaminization, strengthening.

Greenery

Calorie content of greens per 100g from 0 to 50 kcal:

• Celery. Greens - 0; root – slightly higher: 30.
• Parsley. Tops and roots: about 50.
• Salad: about 10.
• Green onions, sorrel: less than 20.
• Asparagus, spinach: 21/22.

Eat fresh, add to dishes, cocktails. And as a bonus, you will receive vitamins, microelements, essential amino acids, and phytonutrients.

For example, asparagus contains vitamins A, B6, K, C, E, as well as iron, copper, folic acid, and vegetable protein.

Vegetables

This is not only a low calorie food: 11-34 kcal/100g (not including potatoes), but also a lot of vitamins, microelements, and fiber. They can be eaten without limiting portions. This will especially help those who are accustomed to large amounts of food.

Vegetables and fruits also contain carbohydrates, but they are not easily digestible. Fiber makes it difficult to absorb them and removes them along with other toxins and waste. It is advisable to consume them raw for greater preservation of beneficial components, in particular ascorbic acid. Previously, we have already talked in detail about products that remove toxins and waste from the body. Other methods of cleansing are also described there.

Approximate calorie content per 100 g:

• cucumbers – 11-14;
• Chinese cabbage – 16;
• tomatoes – 23;
• pumpkin – 25;
• sweet pepper – 25-27;
• white cabbage – 27;
• cauliflower, broccoli –30;
• carrots – 34;
• potatoes – 60-80.

Broccoli is the richest in vitamin A (among cabbages), and also contains more protein than beef.

Cabbage contains the so-called anti-ulcer vitamin U. Cabbage juice treats diseases of the stomach and duodenum. Reduces blood sugar. Read how to create a diet menu for gastritis of the stomach here.

Low-calorie foods for those on a diet

The lowest-calorie foods, 100 g of which contain less than 40 kcal, we recommend focusing on the following vegetables, fruits and berries:

• 
  cucumbers, radishes, green onions, sauerkraut, eggplant, radishes, green onions, asparagus, spinach, celery and bell peppers, cucumbers;

• lemon and grapefruit;
• quince, watermelon, cherry plum, blackberry, strawberry and cherry.

Low-calorie foods containing 40-50 kcal per 100 grams:

• onions, parsley, horseradish, beets, garlic;
• orange, peach, pear, melon, persimmon, pomegranate, kiwi, apples;
• lingonberries, cherries, raspberries, gooseberries, blueberries.

Hearty low-calorie meat products: rabbit, lean veal, chicken, lean beef, kidney and heart, turkey.

Low-calorie seafood and fish: crabs, squid, shrimp, flounder, river perch, blue whiting, carp, pike perch, pike.

Dairy products are also low in calories. Look for low-calorie protein products - milk, cottage cheese, kefir with a “0% fat content” mark on the box.

Low-calorie marshmallows, marshmallows and marmalade can be eaten in small quantities if you really want something sweet.

The lowest-calorie baked goods include crispbread and rye bread. You can safely include waffle bread in your diet menu.

What to base your diet on

Today, fashion magazines are full of “star” diets. Of course, they all work because they were compiled by experienced nutritionists. True, they only help those for whom they were invented to lose weight.

Today, fashion magazines are full of “star” diets. True, they only help those for whom they were invented to lose weight.

It is possible that someone will be lucky and have a similar lifestyle and metabolism. However, this rarely happens. Therefore, you will have to create the menu yourself. This is not easy to do without special knowledge.

When planning a diet, you need to consider the following factors:

1. Determine the number of calories you need to eat;
2. Maintain the correct balance of fats, carbohydrates and proteins;
3. Include all types of products in the menu;
4. In the first half of the day, eat foods high in carbohydrates, in the second - proteins;
5. No separate meals;
6. At least 3 meals at regular intervals (preferably 5);
7. Plan the menu for the week;
8. Have a strategic reserve in case of “no time to cook”;
9. Once a week (preferably less often) eat your favorite “bad” dish in the morning so as not to break down.

   
   When compiling a menu, it is necessary to include all types of products.

I would like to note that it is not enough to consume the lowest calorie foods for weight loss. You also need to find time for light physical activity.

No calorie table will help you make your body fit. Especially if you need to lose several tens of kilograms.

Fat burner products for weight loss

The most effective foods for weight loss are foods with a negative calorie content, the digestion of which requires the body to spend more energy than the foods themselves carry.

1. Green tea
   has a calorie content of 0 kcal, and digesting 1 glass of drink will require about 20 kcal.
2. Grapefruit
   is a popular fat burner and rightfully tops the most useful foods for weight loss.
3. Hot spices:
   chili pepper, ginger and garlic mercilessly burn our calories.
4. Celery:
   to digest 100 g of celery, the body will spend 30 kcal, and the vegetable itself has an energy intensity of only 12 kcal.
5. Pineapple
   not only stimulates intestinal motility, but also improves metabolism, including stimulating the dissolution of subcutaneous fats.

What determines the calorie content of foods?

However, why are some foods high in calories and others not? Is it possible, without resorting to tables and measurements, to determine how many calories are in it? There are several criteria by which the usefulness of products is assessed.

Firstly, the more fat a product contains, the more calories it contains. When they are broken down, 2 times more energy is released than when digesting proteins and carbohydrates.

The more fat a product contains, the more calories it contains. But, of course, vegetables alone are not enough. Supplement your diet with fruits and animal foods.

The conclusion suggests itself. To lose weight, you need to include low-fat and low-fat foods in your diet.

Secondly, low-calorie foods contain a lot of fiber. It takes the body more time to digest it. Therefore, after eating such foods, the feeling of hunger will not appear soon.

If the food consists of “fast” carbohydrates, then they are instantly digested and settle on the sides.

If the food consists of “fast” carbohydrates, then they are instantly digested and settle on the sides. The last part of the table allows you to choose your favorite food without this effect.

Thirdly, this is the presence of water in products. The more water, the less other substances. And if there are few of them, then the calories have nowhere to come from. True, “watery” foods usually fill you up for a short time. They are suitable as a snack.

Obviously, vegetables are the lowest calorie foods for weight loss. The table presented above confirms this. The second most caloric foods are fish and seafood, followed by fruits, dairy products and poultry.

Vegetables are the lowest calorie foods for weight loss.

For proper nutrition, you need to include butter and cereals in your diet , although they are quite high in calories.

List of low-calorie, filling foods that contain complete protein

These are quite filling foods and contain 60 – 120 kcal. Their only drawback is that they are often tasteless and therefore do not cause appetite. By the way, you can add flavor by using natural herbs, spices, berries, and low-calorie fruits. So, filling foods that are low in calories include:

• chicken or turkey breast
• natural yoghurts (without additives)
• white lean fish and seafood
• tofu
• egg whites
• low-fat cottage cheese (fat content no more than 2%) and kefir (fat content no more than 1%)

Satiety after eating foods from the list occurs due to stabilization of blood sugar, in addition, they speed up metabolism.

Dietary soups for weight loss: recipes, exact calorie content

Similar dietary dishes for quick weight loss, a variety of hearty recipes with calorie content should make up the majority of your diet.

The dishes below are the perfect lunch or low-calorie dinner for quick weight loss. We offer you the best recipes, tested from our own experience.

Lentil soup - 44 kcal

You will need:

1. Lentils (red) - half a glass
2. Vegetable oil - 1.5 tbsp. spoons
3. Carrots - 1 piece
4. Water - 2 l.
5. Onion - 1 piece
6. Salt pepper.

Cut the onion into half rings and throw into a hot frying pan. Grind the carrots and fry with oil for a few minutes. Heat the water and add the lentils, frying, and spices. Bring to a boil and cook for 20 minutes. Focus on the softness of the legumes. All of these low-calorie weight loss recipes with exact calorie counts will help you stay slim without having to restrict yourself too much in servings.

Borscht with porcini mushrooms – 60 kcal

You will need:

1. Cabbage - 300 gr.
2. Potatoes - 5 pcs.
3. Beetroot - 1 pc.
4. Porcini mushrooms - 200 gr.
5. Sunflower oil - tbsp. spoon
6. Onion - 1 pc.
7. Tomato (tomato preparation) - 350 gr.
8. Carrots - 1 medium
9. Water - 2.5–3 l.
10. Salt pepper.

The presented recipe serves for exceptionally easy weight loss with the specified calorie counting; the photo alone will create an appetite, but in reality you simply won’t be able to tear yourself away from the plate! Prepare the vegetables: shred the cabbage, peel the potatoes and cut into cubes.

Chop tomatoes, mushrooms and beets. Load everything into the multicooker, add spices and oil, set the appropriate mode for an hour. Mushroom borscht is the lowest calorie dish offered to you for weight loss, only 60 calories per plate.

Bulgarian soup – 130 kcal

You will need:

1. 
   The presented recipe serves for exceptionally easy weight loss with the specified calorie counting; the photo alone will create an appetite, but in reality you simply won’t be able to tear yourself away from the plate!

   Red pepper - 50 gr.

2. Onion - half a head
3. Tomato - 50 gr.
4. Rice - 20 gr.
5. Water - 1 l.
6. Potatoes - 1 pc.
7. Greens - half a bunch
8. Carrots - 20 gr.
9. Garlic - 2 cloves
10. Salt, black pepper, coriander.

Peel and cut the potatoes, combine them with water, rice, and leave on the stove. Chop the carrots, dice the onion, fry everything. Add chopped pepper, tomato, garlic to this and simmer under the lid. Combine water, rice and contents of the frying pan. Leave it like this for 5 minutes. Decorate with greens. Low-calorie recipes for weight loss in liquid form are best absorbed by the body, but they are also digested faster.

Table of low-calorie foods: vegetables and fruits

Low-calorie meals for weight loss with calories indicated

To change your diet, it is not enough to find recipes for similar dishes. Even the most low-calorie weight loss meals made from simple foods will not give results if you do not take into account their calorie content and portion size. First you need to calculate your daily calorie intake. It depends on age, lifestyle, level of physical activity, and also on initial weight. Nutritionists do not recommend reducing daily intake below 1200 kcal. We offer several recipes for dishes that are suitable for breakfast, lunch and dinner. Calorie content is indicated per 100 g of finished dish.

Steamed carrot cutlets with pumpkin

To prepare carrot-pumpkin cutlets (80 kcal) you will need:

• pumpkin (peeled) – 400 g,
• carrots – 3 pcs.,
• milk – 100 ml,
• semolina – 2 tbsp. spoons,
• 1 egg
• salt, ground nutmeg.

Grate the carrots on a coarse grater, add milk and boil until softened. Also grate the pumpkin and combine with the cooled carrot mixture. Add egg, semolina. Boil for 10 minutes. Add salt and spices. Knead the dough, let it sit for 5 minutes. Form small cutlets. Place on the bottom of a steamer and cook for 20-25 minutes. You can prepare it differently - place it on a baking sheet with parchment paper and bake in the oven.

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The dish is quite filling and can be prepared as a breakfast.

Salad with shrimp

This dish contains 159 kcal. It is quick to prepare and would be a good option for dinner. The components are as follows:

1. shrimp – 170 g (any will do),
2. 1 large cucumber,
3. 1% natural yogurt – 150 ml,
4. any greens (parsley, dill, leek),
5. salt, pepper mixture.

Preparing the salad takes a few minutes. First, peeled shrimp are boiled in salted water. Then all the ingredients are cut in random order. Salt, pepper, season with yogurt.

Vegetable and seafood dishes contain the least amount of calories

Vegetable salad

Those who want to lose excess weight should give preference to vegetables in their diet. Recipes for low-calorie dishes include a wide variety of vegetable salads that are most suitable for weight loss. We suggest preparing a salad with arugula (58 kcal). It contains a large amount of fiber, which keeps you full for a long time. Salad ingredients:

• arugula, parsley, dill - 1 bunch of each type of greenery;
• lettuce leaves - 2 bunches;
• cucumbers, tomatoes – 2 pcs.;
• vegetable oil – 2 tbsp. spoons;
• 1 tbsp. spoon of freshly squeezed lemon juice,
• Salt.

Tear arugula and lettuce leaves with your hands. Chop the remaining vegetables and herbs. Add salt. Season with oil and sprinkle with lemon juice. Mix everything and serve immediately.

Chicken breast is also a dietary product and goes well with both fresh and baked vegetables

Chicken breast with vegetables

A great dish for lunch or dinner. To bake chicken with vegetables (120 kcal) in a cooking sleeve, you need to prepare the following ingredients:

1. chicken fillet – 350 g,
2. tomatoes – 2-3 pcs.,
3. zucchini or zucchini - 1-2 pcs.,
4. carrots – 1 pc.,
5. greens – dill, parsley, basil, rosemary sprig,
6. olive oil – 2 tbsp. spoons,
7. salt, spices.

Clean the chicken fillet from films and excess fat, cut into small pieces. Place in a container, add some herbs, spices, and salt. Leave to marinate for 30 minutes. During this time, clean the vegetables from dirt and rinse well. Cut the tomatoes into slices, the remaining vegetables into strips. Place the chicken in a baking sleeve on a bed of vegetables. Drizzle with oil. Bake at 220 degrees. for 40 min.

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Chicken breast with rice

You can treat yourself to chicken breast with rice. The result will be something like low-calorie pilaf (112 kcal). Instead of rice, you can take bulgur: it is more suitable for those losing weight. To prepare dietary pilaf you will need:

• boiled chicken fillet – 200 g,
• rice or bulgur – 125 g,
• half 1 onion,
• small carrot,
• 0.5 tbsp. spoons of olive oil
• spices.

Cut vegetables as for pilaf. Fry in a little olive oil, add boiled chicken. Then put everything into a saucepan, add well-washed rice, add half a glass of water. After boiling water, add salt and spices. Cook until the rice is done.

A side dish of rice goes well with a low-calorie meal.

Baked salmon

In the list of recipes for low-calorie dishes for weight loss that are prepared for the whole week, pay attention to baked salmon with vegetables (130 kcal). It can be a great option for a holiday dinner.

Ingredients:

1. salmon steak,
2. bell pepper, onions, carrots - 1 pc.,
3. any greens,
4. spices for fish, juice of ½ lemon.

Wash the salmon, rub with spices and chopped herbs. Cut the carrots, bell peppers, and onions into half rings. Form a “boat” out of foil. Place chopped vegetables in it, then salmon. Sprinkle with lemon juice. Seal the “boat” and bake in the oven for 20 minutes at 200 degrees.

Lentil soup

When choosing the lowest-calorie dishes for weight loss, pay attention to vegetarian soups. The best representative of them is lentil soup (44 kcal). Lentils are rich in protein, so they are used in protein diets. Beans have high nutritional properties and saturate well.

This soup is prepared in different countries of the world and therefore has different recipes.

To prepare 2 liters of soup you will need:

• red lentils – 1 cup (not filled to the top),
• carrots, onions - 1 pc.,
• vegetable oil – 1.5 tbsp. spoons,
• salt, ground black pepper.

Cut the onion into half rings, grate the carrots. Blanch vegetables in sunflower oil. Add lentils and fried vegetables to a saucepan with water. Let it boil. Add salt, spices, cook for about 20-25 minutes until the beans are completely cooked. If desired, garnish with herbs before serving.

Milk and dairy products

Fats, margarine, butter

Low calorie soup

A low-calorie table is not complete without soup. Boring? But no, soup can be an amazing treat. My imagination is simply limitless. I grind the cheese with a mixer, add sugar, almonds, vanillin, a pinch of salt, yolks, milk and beat until foamy. I put it in a cool place for 30 minutes. I pour it into plates, adding a handful of crackers. Calorie content 220, for 4 servings you will need 0.5 liter milk, 200 g of any cream cheese, 2 yolks, 15 g of ground almonds, 250 g of crackers, sugar, a bag of vanillin, salt to taste.

Red pepper soup. Energy value 170, for 4 servings you need to cut 5 peppers and potatoes into cubes. Bring two liters of water to a boil, add salt and cook the potatoes in it. Place the pepper in the pan and cook for five minutes. The next addition is vegetable oil and salt. Let the soup sit for 10 minutes. In a plate, sprinkle with chopped green onions and parsley.

Bread and bakery products, flour

Cereals

Legumes

Mushrooms

Meat, offal, poultry

Fish and seafood

Top lowest calorie foods (less than 40 kcal per 100g)

• 
  If you want something tasty, but low in calories, then it is better to opt for the following products: persimmons, mangoes, pears, apples, berries, pineapples, melons, watermelons

  Cucumbers (fresh)

• Celery (stem)
• Cabbage (including sauerkraut)
• Tomatoes (fresh)
• Champignon
• Daikon and radish
• Salad greens (any)

If you want something tasty, but low in calories, then it is better to opt for the following products: persimmons, mangoes, pears, apples, berries, pineapples, melons, watermelons. As for alcohol, only dry wine (white or red) is recommended, and then no more than a glass. These products contain up to 100 kcal per 100g.

So, when planning your diet or going on a low-calorie diet, consider the foods presented above. Eat healthy and wholesome food and success will follow!

How to make a menu correctly

When creating a diet based on the consumption of a minimum amount of energy, you need to soberly assess your capabilities. And not only moral, but material. After all, it would be a shame to abandon the matter halfway. If you have the opportunity and time to go on a low-calorie diet, then the following recommendations are just for you.

It should be noted that eating vegetables and fruits is not a cheap activity, especially if you live in a city and you have to pay for all the products; it is a very expensive pleasure. In addition, lowering the glycemic index in food can reduce blood glucose levels, which means that no matter how much celery, cabbage or cucumbers you eat, you will still feel depressed and constantly want to rest.

This method is perfect when you need to lose a few kilograms in a matter of days. For example, before an anniversary or some other important date. But for long-term and useful use, another table of approximate calculations is suitable.

Ideally, for any person who wants to lose excess weight, they will receive 25% of their daily diet from cereals, 25% will be protein products, the remaining 50% will be vegetables and fruits. By adding about 2 to 3 liters of water per day to this list, we will get the best and safest weight loss regimen.