Slimming people should always have such a list at hand.
Summer is already, and many are thinking about how to lose a couple of extra pounds. Workouts in the gym, pool or fitness room alone are not enough, you need a balanced diet. We take note of which products will help us acquire the desired shape and weight.
Opposite each of the products is the number of calories per 100 grams. product. Do not forget to observe the number of calories per day necessary for losing weight, for women it is 1200 kcal, for men – 1600 kcal.
How are low-calorie foods useful in our fight against extra pounds?
- They can be used instead of snacks.
- They make excellent mix salads that diversify the menu.
- Unlike foods labeled “low-calorie” and “dietary”, they really benefit the body.
- They can be eaten in large quantities (up to a total of 2 kg per day) raw or processed. Acceptable cooking methods are everything except frying – steamed, grilled, in the oven, in a slow cooker.
We get a maximum of vitamins, useful microelements, and at the same time no hidden sugars and fats.
24 foods with calories less than 35 kcal per 100 grams.
- Eggplant (25 kcal)
- Broccoli (34 kcal)
- Mushrooms (27 kcal)
- Zucchini (24 kcal)
- White cabbage and cauliflower (25 kcal)
- Cucumbers (14 kcal)
- Sweet bell pepper (20 kcal)
- Radish (16 kcal)
- Tomatoes (21 kcal)
- Pumpkin (26 kcal)
- Strawberries (33 kcal)
- Watermelon (30 kcal)
- Melon (34 kcal)
- Honeysuckle (30 kcal)
- Cranberries (28 kcal)
- Lemon (29 kcal)
- Basil (22 kcal)
- Parsley (36 kcal)
- Arugula (25 kcal)
- Leaf salad (17 kcal)
- Celery (13 kcal)
- Dill (35 kcal)
- Spinach (23 kcal)
- Seaweed (25 kcal)
Hearty foods, it would seem, how can they be useful in losing weight?
- These foods saturate us better, reduce sugar cravings.
- The portions of these foods are undoubtedly smaller than those of regular foods. For example, durum wheat pasta, only 50 grams is enough for one serving.
- They contain a lot of fiber and have a low glycemic index. Accordingly, they give up their energy gradually and the feeling of hunger does not appear much longer.
- Pasta, cereals and legumes can be eaten per day for a total of no more than 100 grams. Bread is allowed to eat no more than 2 pieces with a total weight of no more than 80 grams.
12 hearty foods (kcal per 100 grams, maximum allowable amount raw per day):
- Yeastless black bread (180 kcal, 80 g.)
- Pasta from durum wheat (375 kcal, 50 g.)
Cereals and legumes (about 350 kcal, 50 g.):
- Buckwheat grain
- Pearl barley
- Millet groats
- Rice groats
- Wheat groats
- Barley groats
- Red beans
Products that support your appearance and health
5 foods that must be present in the diet (kcal per 100 grams, the maximum permissible amount per day):
- Clean water (0 kcal, unlimited)
- Extra virgin olive oil, unrefined (898 kcal, 1 tsp)
- Coconut oil (884 kcal, 1 tsp)
- Avocado (160 kcal, 1 pc.)
- Butter (717 kcal, 1 tsp)
Foods that are convenient to take with you for a snack
The amount indicated is the maximum permissible for 1 snack (there can be no more than 2 snacks per day and later than 15:00)
25 Foods Suitable for Snacks (Limit Permitted for 1 Snack):
Nuts and dried fruits:
- Walnut (15 gr.)
- Pine nut (15 gr.)
- Dried apricots (35 gr.)
- Almonds (15 gr.)
- Prunes (35 gr.)
- Dates (30 gr.)
- Pistachios (15 gr.)
- Hazelnuts (15 gr.)
- Apricot (200 gr.)
- Banana (100 gr.)
- Grapes (130 gr.)
- Cherry (180 gr.)
- Pear (160 gr.)
- Fresh figs (180 gr.)
- Strawberries (270 gr.)
- Mandarin (180 gr.)
- Nectarine (200 gr.)
- Peach (230 gr.)
- Plum (200 gr.)
- Sweet cherry (170 gr.)
- Apples (170 gr.)
- Carrots (220 gr.)
- Cucumbers (640 gr.)
- Sweet Bulgarian pepper (450 gr.)
- Tomatoes (420 gr.)
Foods to help you build a new body
These foods are not low in calories, but they are very important for the body. Contains healthy omega acids and / or protein.
Omega acids: strengthen the immune system, cleanse blood vessels from “bad” cholesterol, normalize blood pressure, prevent the development of diabetes and protect the heart, prevent the destruction of bone tissue and joints, improve brain function, and make the skin beautiful.
8 foods that are very important for the body (kcal per 100 grams, the maximum permissible amount per day):
- Cottage cheese 18% (236 kcal, 100 g.)
- Semi-soft cheese (265 kcal, 100 gr.)
- Eggs (chicken – 2pcs.) or (quail – 10pcs.) (158 kcal)
- Chicken breast without skin (165 kcal, 150 g.)
- White fish (sea bass, pollock, taimen, grayling, cod, mackerel, etc.) (about 170 kcal, 150 gr.)
- Turkey without skin (189 kcal, 150 g.)
- Red fish (salmon, trout, tuna, etc.) (about 200 kcal, 150 gr.)
- Beef (277 kcal, 100 gr.)
List of foods to avoid when losing weight
- Sunflower oil
- Industrial sauces
- Everything is spicy
- Fatty meat (pork, lamb, duck).
- White bread
- Sweet soda (Coca-Cola, Sprite, etc.)
- Sweets (sweets, chocolate, marmalade, marshmallows, halva, etc.) (you can use dark chocolate without sugar)
- Any baked goods made from white flour (premium wheat, rice, corn, etc.)
- Ice cream
- Fruit juice from the store
- Instant porridge
- Cornflakes for breakfast
- Muesli with sugar
- Semolina porridge
- Fast food
- Instant products (polished, steamed, semi-finished products).