Hearty but not high-calorie food. The "lightest" products

The process of losing weight includes a whole complex - a balanced diet and an active lifestyle. In order to prepare low-calorie meals for weight loss from simple products, you need to take into account their components. To do this, you need to know that one gram of fat is 9 kcal, and one gram of carbohydrates is 4 kcal.

You can replace high-calorie foods with low-calorie ones and enjoy it

Guided by this, when preparing dishes, you can use those products that contain a low percentage of fats and carbohydrates. Butter, fatty meats, sausages, sausages, chocolate and confectionery products are excluded from the menu. The list goes on. You can find out how much fat a product contains from reference books.

Features of cooking to reduce calories

By following some advice from nutritionists while preparing a dish, you can reduce its calorie content

Vegetables and fruits contain a lot of liquid and are low in calories. The presence of fiber helps reduce calories, because when they enter the stomach, they slow down the absorption of fats and carbohydrates by the body. Please note that cooked vegetables contain more calories than raw vegetables.

Hidden fats have a particularly negative effect. For example, in boiled sausages and confectionery they sometimes make up up to 50% of the weight of the product. Before processing, be sure to remove fat from any meat. It is believed that if you eat foods with a low fat content, this will lead to weight loss, and the total number of calories does not decrease. Fans of extreme weight loss who are trying to find the desired body in 2 weeks can learn about the diet and reviews by clicking on the link.

Many people think that potatoes, cereals and pasta contribute to the accumulation of fat. This is wrong. If you prepare them correctly, this will not affect the increase in body fat. Here are some useful tips:

• Use any oil to a minimum;

• Do not boil pasta and cereals, otherwise carbohydrates will be less absorbed;

• It is recommended to use brown rice and cook for about 15 minutes, then it will remain a little hard;

• Fry potatoes without oil in a Teflon frying pan; Mashed potatoes and boiled potatoes should not be on the menu.

When choosing low-calorie dishes for weight loss from simple products, you should take into account the content of all components. For example, peppers and cauliflower have the same water content, but peppers have more fiber and fat, so the calorie content of peppers is lower than that of cabbage.

The same dependence can be seen when comparing products with the same amount of fat, but with different amounts of fiber. For example, champignons and boletus mushrooms have almost the same amount of fat, but champignons have half as much dietary fiber, and as a result, the caloric content of the latter is higher.

Find out how easy it is lose 10 kg in a week on the watermelon diet!

Which foods have the least calories?

Low-calorie vegetables are those that have only 30 kcal per 100 g. Potatoes, carrots, beans, beets, green peas, as well as cauliflower, Brussels sprouts and kohlrabi have a higher calorie content - up to 99 kcal per 100 g of product.

Low-calorie foods include:

• Milk, kefir, low-fat cottage cheese, koumiss, yoghurts with a fat content of one and a half percent or 3.2%;

• Fruits, fish - hake, cod, flounder, pike perch.

Some nuances that change the taste of coffee and tea

Tea without sugar is a low-calorie drink

When eating low-calorie meals for weight loss from simple foods, what should you drink to avoid gaining weight? In addition to the need to drink up to 2 liters of fluid per day, you can drink drinks that have a small amount of calories. Drink tea or coffee without sugar. One teaspoon of coffee contains 2 kcal, tea – 1 kcal. And a spoonful of sugar contains from 16 to 40(!) kcal. The quantity varies, because depends on the fullness of the spoon and the sources: on Wikipedia – 4 g in a teaspoon, and according to GOST – 10 g. Therefore, for the purity of the experiment, you can independently determine the number of grams in one spoon.

If you drink tea and coffee without sugar, you can immediately reduce the number of calories consumed per day. Milk added to coffee or tea also adds calories to the drink. One teaspoon of medium-fat milk contains 11 kcal, condensed milk - 40 kcal. One spoon of cocoa contains 33 kcal; if you add sugar, you get a lot. Drinking sweet tea, coffee or cocoa is just a habit, so giving it up is difficult for the first few days. When you get used to drinking these drinks without additives, you will feel the real taste and aroma.

Low-calorie diet: menu for the day

Juices, especially grape juice, are high in calories. 100 g of compote made from dried fruits contains 170 kcal. Mineral water has zero kcal. From alcoholic drinks:

• the most high-calorie ones are liqueurs (300-350 kcal per 100g);

• a bottle of beer contains 250 kcal;

• The fewest calories in 100 g of dry wine are 65 – 86 kcal.

Therefore, to obtain effective results, you need not only to eat low-calorie meals for weight loss from simple foods, but also drink appropriate drinks.

How to determine the number of calories

To calculate the number of calories needed for weight loss, the following factors are taken into account:

1. Age, gender;
2. Height Weight;
3. Lifestyle or activity level;
4. Availability of training;
5. What kind of diet exists at the moment?

There are several ways to calculate the calories needed to lose weight. The simplest one is as follows:

• per 1 kg 26-30 kcal for those who lead a sedentary lifestyle with little physical activity;

• 31-37 kcal for people with average physical activity;

• up to 40 kcal for those who combine an active lifestyle with high physical activity.

For those who want to lose weight, you can make an adjustment of 10-15% downwards.

There are other more complex calculation systems. You should not go below 1200 kcal per day, as this will negatively affect your metabolism. There is no need to get hung up on counting the number of kilocalories. Each organism is individual; you need to determine the types of products and quantities for weight adjustment taking into account all the characteristics and preferences.

If you are preparing low-calorie dishes for weight loss from simple products, then you need to take into account the effect of heat treatment. For example, when vegetables are cooked, fiber is destroyed and, consequently, the calorie content of this product increases.

Delicious breakfasts that will help lift your mood and promote weight loss

Baked oatmeal with fruit is a great low-calorie dish

When following a diet or if you just need to lose weight, you don’t have to eat tasteless food. Experts recommend diversifying the menu and developing several types of dishes.

Breakfast is a must. A nutritious meal in the morning fills the entire body with energy for the whole day. It is better to skip dinner than not to have breakfast. Of course, sandwiches with any sausage, butter and pies should be excluded from the menu. You can eat a sandwich made from whole grain bread with fish.

For a quick and low-calorie breakfast, muesli seasoned with kefir or low-fat milk is suitable. Low-calorie breakfast dishes for weight loss can be prepared from simple ingredients. Cook the porridge in water, without oil. For this you can use buckwheat and rolled oats, millet, and pearl barley. They help restore digestion and cleanse the stomach.

Porridge needs to be cooked correctly. How to do it:

• Cook with water or milk with 2.5% fat content;

• After boiling, simmer for 10-15 minutes;

• You can add fruits, berries or honey.

Curd cheesecakes are suitable for breakfast, but they must be baked in the oven.

An egg omelette with vegetables and a slice of whole grain bread is a great breakfast!

Low-calorie lunch recipes for weight loss

Even if you decide to lose weight, you need to have lunch. At lunch, with food intake, the body receives 40% of the required calories. Lunch should start with a salad. It can be made from vegetables rich in dietary fiber. This will create a feeling of fullness and the amount of remaining food can be reduced. Water and fiber in vegetable salad help reduce the absorption of other dishes.

It is better to season the salad with soy sauce or vinegar. Here is one recipe for such a salad:

• White cabbage is cut into strips.

• Carrots, apples and beets are grated on a coarse grater.

• Mix the vegetables, add herbs and season with low-fat kefir.

Recipe for a low-calorie, hearty salad:

1. Boil the cauliflower in salted water, then separate it into inflorescences.
2. Sprinkle with lemon juice.
3. Add chopped boiled eggs, green onions and add a small amount of low-fat sour cream.

This low-calorie salad will be filling.

For lunch, low-calorie first courses for weight loss can be prepared from simple ingredients. Properly prepared soup loses up to 4% of its calorie content. Hot soup or broth helps improve digestion. Don't give up soups.

Here is the turkey soup recipe:

• Half a kilo of turkey;

• Three potatoes;

• One onion;

• One carrot;

• A glass of rice;

• One tomato.

Pour three liters of water into a saucepan and place the turkey in it. Cook the broth for 45 minutes, add carrots and onions. Rinse the rice and add to the broth. After 20 minutes, add chopped tomato to the soup. Cook for another 10 minutes and the soup is ready.

The second course can be prepared from dietary meat with a vegetable side dish; cottage cheese casserole cooked in the oven is suitable. You can add pieces of apple and cinnamon to the cottage cheese, this will diversify the second dish.

Here is another recipe for an interesting second dish with a low amount of calories - potatoes stuffed with vegetables:

• Potatoes – 4 pieces;
• Carrots – 2 pieces;
• Celery – a bunch;
• Tomato – 1 piece.

Peel the potatoes, cut lengthwise, scrape out the middle. Boil the remaining vegetables and fill the potato halves with them. Cook in vegetable broth until tender. Add squeezed tomato juice. Sprinkle chopped herbs onto the finished dish.

To remove extra centimeters from your waist, you don’t have to exhaust yourself with diets. You can eat normally with low-calorie foods.

To lose weight, you need to prepare a complete lunch correctly, from simple, low-calorie foods.

Do you want to lose weight quickly? Read the entry:

Low-calorie, simple foods for dinner

Fish stewed with vegetables is good both as a low-calorie lunch and as dinner

Many people believe that it is not necessary to have dinner if you want to lose weight. You can have dinner if you meet a number of conditions:

• Have dinner three hours before bedtime;

• Avoid fatty meats, flour and confectionery products;

• Make portions small: meat and fish - up to 150 g, foods containing carbohydrates - up to 40 g, vegetables - up to 250 g.

Delicious stewed fish with vegetables is an example of a low-calorie dinner:

• 500 g fish fillet;
• 200 g onions;
• 300 g carrots;
• 4 bay leaves;
• a little tomato paste;
• 2 tablespoons of vegetable oil.

Cut the carrots and onions into rings and sauté in oil with the addition of tomato paste. Then put the fish on top, pour in half a liter of water, add spices and simmer for 40 minutes.

You can cook boiled chicken for dinner. This will take about 20 minutes. You can add vegetables or some green peas as a side dish to the chicken.

You can treat yourself to a delicious baked apple in the evening. Cooking recipe: wash the apples, cut out the core, you can add sugar, honey, cinnamon. Place in a container and bake at 180 degrees until the juice comes out. Such an apple can be a complete dinner.

You can prepare low-calorie meals for weight loss that are very tasty. Even simple products produce culinary masterpieces. For example, baked eggplants:

• cut the eggplants into one-centimeter slices and place in a pan greased with vegetable oil;

• put chopped tomatoes on the eggplants, sprinkle with oil, sprinkle with chopped herbs and spices, squeeze out two cloves of garlic;

• Place the mold in the oven for about 50 minutes;

• Before taking out the finished dish, you can sprinkle with grated cheese and keep in the oven for two more minutes.

Another healthy dinner recipe - chicken cutlets:

1. Make minced chicken breast, low-fat cottage cheese and onions.
2. Beat in one egg, salt and pepper.
3. Bake the formed cutlets in the oven. Very tasty and low calorie.

You can lose weight without dieting, just use low-calorie foods, be sure to have breakfast, drink about 2 liters of liquid per day and have dinner no later than 3 hours before bedtime. By following all these recommendations, it will be easy to achieve the desired result.

Meat lovers can treat themselves to chicken cutlets with vegetables for dinner (low-calorie option)

Good afternoon, dear readers! Spring has finally arrived, which means “weight loss” topics are becoming more and more popular. Millions of men and women are right now looking for a way to get their figure into shape in the next 2-3 months. Having read the advice of nutritionists about reducing calorie intake, the average person strives to fulfill the main recommendation - to reduce the number of calories consumed. And this is where low-calorie foods come to the rescue, which we will talk about today.

Various calories

When we type “Low-calorie foods for weight loss list” into a search engine, we most often come across vegetables or fruits that are very difficult to get enough of. This is because calories from different sources differ from each other. Some low-calorie foods can serve us only as a side dish, without being a full meal.

Today we will move a little away from the established tradition of taking calorie content too literally, and will divide low-calorie foods into several groups.

Energy sources

We are talking about food containing many long-lasting carbohydrates. Such products are often high in calories, and therefore they are not included in the lists of low-calorie foods. But there is an exception. This exception is cereals.

Cereals are sources of long-lasting carbohydrates with a low glycemic index. This is a fairly low-calorie food and, at the same time, food that allows you to satisfy your hunger.

Let's highlight the main low-calorie cereals:

Note that we are talking about the energy value of the finished dish. That is, we weigh the portion, calculating the calorie content, after cooking, and not before it.

As for the other sources of energy that will help you get out of your lethargic state during the diet, you have to admit that they are all high in calories. Therefore, porridge is the only dish familiar in everyday life that can also be used on a diet.

Below is a small table comparing low-calorie foods and high-calorie foods.

Protein products

High-quality protein products of animal origin are the basis of any diet. Among protein foods, you can actually find products that can help you both remove the feeling of hunger and not gain extra pounds.

An emphasis on consuming high-quality protein foods should be made for men who plan not only to lose weight, but also to maintain existing muscle mass. So, the least calorie protein foods are:

1. Low-fat cottage cheese - 86 kcal/100 g. The absolute leader for losing weight for men and women. The basis of any protein diet. Moreover, cottage cheese is the cheapest high-quality protein food, which is important in our times of crisis.
2. Pollock fish - 70 kcal/100 g. More expensive, but no less high-quality low-calorie source of protein.
3. Squid - 75 kcal/100 g.
4. Cod - 75 kcal/g.
5. Perch - 82 kcal/100 g.
6. Chicken breast - 113 kcal/100 g.

Here is a list of high-quality high-protein and almost low-fat products. We weigh all products, just like cereals, after cooking. In this case, there can be confusion with calories, because after boiling the weight of the product often decreases.

On my own behalf, I advise you to eat poultry and fish, these are the best protein foods, by eating which you can easily lose a couple, or even a couple of dozen extra pounds.

Vegetables and fruits

Let's move on to the main point for which ordinary people are looking for “low-calorie foods for weight loss list” online.

Vegetables and fruits are also carbohydrates with a low glycemic index. But, firstly, you are unlikely to be able to get enough solely with the help of them, and secondly, eating only vegetables and fruits is a rather expensive pleasure, it is better to arrange for yourself. But, of course, if you want to lose weight and not bother too much with calories, which must be counted on a diet, it is better to get half of the energy gained during weight loss from vegetables and fruits. So here's our list:

This list can be continued endlessly. The bottom line is that vegetables and fruits have a lower glycemic index, which is closely related to calorie content, making it virtually impossible to gain weight by eating vegetables and fruits. And you can get rid of extra pounds.

How to make a diet?

To create a diet based on the consumption of calories with low energy value, you need to soberly assess your capabilities. Moreover, we are talking about both moral and material possibilities.

If you don’t know how to create a diet and want to get everything ready, then this course is for you!

Find out more about the course »»

It is known that eating vegetables and fruits is an expensive pleasure that will cost you a pretty penny even with a low calorie content. In addition, a decrease in the glycemic index of food means a decrease in blood glucose, and therefore, eating kilograms of celery and cabbage, you will still feel lethargic and constantly want to rest.

Of course, in emergency cases, when you need to lose a few kilograms in 2-5 days, such a diet may be suitable, but only if you plan to lose weight in one week.

The ideal situation would be to get 25% of your calories from cereals, 25% of your energy from low-calorie protein foods, and another 50% of your energy from vegetables and fruits. Add 2-3 liters of water to this regimen and your tactics for losing weight as quickly as possible can be considered ideal.

Well, that's all. Subscribe to updates, leave your comments and share information with friends. See you again!

Best regards, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your email.

Hello my dear readers! Keeping yourself in good shape is a lot of work. Day by day you have to watch what you eat. Counting calories becomes a habit. But what if there is a way to simplify such a difficult path to perfection? If only there were calorie-free food - just vitamins. It turns out there is. And now I will tell you about it.

We all eat. In addition to vitamins and microelements, food gives us energy, without which it is impossible to live. The amount of energy obtained from foods is measured in calories. The higher the calorie content of the product, the more energy the body will receive when assimilated.

Almost any food contains proteins, fats and carbohydrates. Exceptions are water, tea and coffee, as well as spices and salt. Each element releases a certain amount of energy during decay. That is, its calorie content depends on the composition of the product. Many people know that fatty foods are bad for your figure.

1 gram of fat contains 9 kcal, and 1 gram of carbohydrates or protein contains only 4 kcal

In order not to gain weight, you need to know yours. Don't eat more than you need, and the extra pounds won't bother you. To lose weight, you need to reduce the number of calories. Just don’t forget that moderation is good in everything. It is wise not to cut down your daily diet, but to replace harmful and high-calorie foods with healthier ones.

Negative calorie foods

When I began to create a diet that suits me, I came across very interesting information. There are foods that help us lose weight. Many have heard of the so-called? These often include products that do not directly affect fat. But they are really important in the fight against excess weight. Let me explain in more detail.

The human body spends about 10% of all calories expended per day on digesting food. But some foods are digested easier and faster, while more energy is spent on processing others. That is, when eating foods with a negative calorie content, a person spends more calories digesting them than they contain.

Let me explain with an example. You eat 100 grams of broccoli. Cabbage contains 25 kcal. Essentially, it is a low-calorie, high-fiber product. It is believed that to digest this amount of broccoli the body will spend 80 kcal. Which is 55 kcal (80-25) more than the calorie content of cabbage itself. Where will he get the extra calories from? From your “strategic reserves” stored on your hips :)

However, a sufficient amount of research has not yet been conducted on how much our body spends on digesting certain foods. Therefore, there is no clear list of foods with negative calories.

It seems great! The fight against excess weight is no longer a struggle, but a pleasure. Chew on some carrots or broccoli and everything will be fine. But, if you think about it and start counting, your optimism will decrease. How many carrots do you need to eat to lose all those extra pounds?

On the other hand, there is a minimum of calories that our body should receive per day. You can’t force yourself to go hungry and eat only carrots or cabbage. This will not add beauty to you, but it will definitely cause health problems. So be careful and don't overdo it.

Calorie-free foods

What foods are considered low-calorie? Nutritionists include all those whose calorie content is less than 60 kcal. Most are low in sugar and high in fiber. I suggest you read the list of such miracle products below. I'm sure everyone will find something to their liking.

From 0 to 20 kcal contain

And don't forget to drink water. It contains 0 kcal and helps fight hunger pangs. The diet won't be so painful.

Contains from 20 to 30 kcal

A lot of people promise themselves to start eating right on Monday. It turns out that this is not the case for everyone. An even smaller percentage of these people will stick to this diet for at least a year. Very few people can make proper nutrition their lifestyle. To help your body “not break down” ahead of time, it is important to monitor what and how you eat.

Healthy diet to combat excess weight

Obesity is becoming a big problem for humanity. It’s not even the couple of extra pounds itself that is scary, but what follows it—various diseases.

As a rule, excess weight is not limited to the development of shortness of breath or heart problems. Every organ, without exception, suffers from this. In most cases, excess weight leads to diabetes, and this diagnosis will stay with its owner throughout life, depriving him of the opportunity to enjoy food, and sometimes even his favorite pastime.

Consumption will help avoid such consequences. It is important that such nutrition becomes a way of life. It is necessary not only to select the right and healthy products, but also to be able to prepare them, and also to monitor what a person eats outside the home.

Any dish from a restaurant, even the most expensive one, will be much higher in calories than a similar dish prepared at home. Therefore, it is best to limit trips to cafes, and when visiting them, still give preference to vegetable dishes, light berry desserts and soft drinks, since alcohol can increase or cause a feeling of hunger.

Nutrition when dieting

In the process of losing weight, the main problem is the need to balance your diet. When reducing the amount of kilocalories consumed, it is important to maintain the proportions between carbohydrates, proteins and fats. To do this, it is important to remember that you cannot completely exclude fats or carbohydrates from your diet. Even though proteins are the “building material,” it is impossible to achieve a long-term positive effect from the diet without a sufficient amount of the remaining two organic substances.

Another important point in losing weight is drinking the required amount of water. On average, this figure is 1800-2000 milliliters per day. This may sound funny, but the lowest calorie product for every day can be called water. Of course, if you only drink it, it won’t do any good, but at the very beginning of the diet, you can deceive your stomach in this way. If you really want to eat, and it’s already midnight, then you can drink a glass of warm water.

Nutrition for certain types of diseases

Knowledge of recipes for dishes made from low-calorie foods is needed not only for those losing weight. People with digestive problems also often follow this diet. Cholecystitis, diabetes mellitus and many other diseases require a special diet. In some cases, life may depend on it.

Foods high in fat and carbohydrates trigger the release of insulin, which is bad for people with diabetes. Patients with cholecystitis may experience discomfort after eating such dishes and products.

Diet for gastritis and duodenal ulcers should be as low in calories as possible. At a minimum, fatty and heavy foods will cause stomach discomfort, but can also lead to more serious consequences: hospitalization and surgery.

In order to make your diet healthy and safe, it is important to know what foods to eat, how to prepare them and even how to store them. But the most important thing is not to be lazy and calculate the calorie content of the foods you eat. Special tables and lists of low-calorie foods can help people with this. For counting, it is best to have a notebook. For a simpler and faster calculation, special scales are suitable that show the content of fats, carbohydrates and proteins.

List of low-calorie foods

Many people think that in order to be fully satisfied they need to eat something substantial: mashed potatoes with cutlets, fish soup, potato salad and, of course, dessert. If these dishes are not present in the diet, it seems that the person is not eating well. Any diet is primarily associated with something tasteless. It seems that a person will have to eat “grass”. This is, of course, not true.

Low-calorie and tasty foods are found in nature. For example, fruits, berries, dairy products. This diet is ideal for many girls and women. Although for men it will be a little "poor".

For example, low-calorie dairy products include low-fat cottage cheese and milk, as well as kefir and yoghurts without added sugar. They can be consumed at any time of the day and not worry about the consequences. Unfortunately, such low-calorie foods cannot be called satisfying.

To maintain your diet, you can also give preference to vegetables. Below is a small table with the calorie content of the main fruit crops.

The most high-calorie vegetable is potatoes. 100 grams of product can contain 80-100 kcal. If potatoes are boiled with salt and then seasoned with butter or milk, then their usefulness is reduced by another one and a half or even two times. Therefore, anyone trying to stick to a low-calorie diet should limit their potato intake. The same applies to soups. The calorie content of such dishes can be very, very high, but the benefits can be minimal.

Salad is not a panacea

A very big mistake of people who try to follow proper nutrition is their true belief that any dish made from the lowest-calorie foods will be healthy. This is, of course, not true. The method of preparation and the additional ingredients used in the dishes are also important. For example, a salad that uses mayonnaise in the dressing will not be healthy. Likewise, lean beef fried in vegetable oil turns into “forbidden fruit.”

Uncontrolled consumption of sweet fruits and berries will also not benefit the diet. Grapes can contain up to 70 kcal per 100 grams of product. At first glance it may seem that this is not so much. But even the simplest fruit salad (apples + kiwi + banana) can contain up to 200 kcal. Such a dish will no longer be low-calorie, although it can still claim to be healthy.

Vegetable salads are also not always 100% healthy. For example, a salad with fresh carrots and white cabbage will be quite healthy, but if you add potatoes and dressing (butter, mayonnaise, sauce or sour cream) to it, then it will definitely not be included in the list of the lowest-calorie foods and dishes.

Myths about sweets

If during the day 100% of the calories eaten are no more than 10% of the calories obtained from various goodies, then this will not cause any problems. But you need to give up sugar in tea and coffee. You should not add it to homemade fruit drinks and compotes. Sugar significantly increases the calorie content of any food and dish.

Those with a sweet tooth don't have to give up sweets completely. You can simply give preference to safer goodies: marmalade (without sugar sprinkles), oatmeal cookies, rye gingerbread, dark and bitter chocolate, marshmallows, sorbet ice cream or sugar-free maple syrup.

You can replace sweets with dried fruits, nuts or fresh berries. For desserts, white low-fat yoghurts without sugar with the addition of fruits or berries are suitable. You can also add a couple of spoons of honey or maple syrup to your morning diet.

How to balance your diet?

The amount of carbohydrates, fats and proteins consumed during the day should be proportional. You can't completely eliminate fats or carbohydrates. Therefore, you can leave in the diet rice, spaghetti and durum wheat pasta, some cereals, rye bread, some sauces and dressings (in particular, mustard, wasabi or tomato paste).

Eggs can only be consumed boiled; scrambled eggs and omelettes are prohibited, but this product cannot be completely excluded from the diet. The same applies to cheeses. It is only important to choose durum varieties with low fat content (no more than 40%, and preferably 20-25%).

You need to eat small portions every 2.5-3 hours, drink enough water, and limit yourself to coffee and black tea.

Myths about flour

Buns and gingerbreads should be consumed with caution, but you should not forget about them once and for all. Flour in the diet responds to some B vitamins, the absence of which in the diet in sufficient quantities can lead to problems in the future.

It is better to choose “yesterday’s” baked goods made from oatmeal, rye or any durum wheat flour. There is also no need to buy buns with glaze and sugar sprinkles; donuts and white yeast dough are strictly forbidden.

Heat treatment: for or against

It is generally accepted that fresh vegetables and fruits are more beneficial. The way it is. If possible, they should be consumed raw. They can also be steamed or “dried” in the oven. Frying and deep-frying are strictly contraindicated for those who suffer from various gastrointestinal diseases or are trying to lose weight.

Grape seed, olive or truffle oil can be consumed “fresh”. It’s both tastier and healthier this way. One spoon of such oil per serving of salad will not harm the body and will help you quickly absorb a number of microelements. Frying with such oils is actually equivalent to frying with ordinary sunflower oil.

What to cook?

Simple and easy-to-prepare salads made from the lowest-calorie foods are known to everyone: “Spring”, “Vitamin”, “Caesar”, “Carrot”, “Beets with sour cream” and others. They will take very little time to prepare. It is best to season such dishes with low-fat kefir, sour cream with a fat content of no more than 10%, white yogurt, and a spoonful of vegetable oil.

As an afternoon snack, you can serve sliced ​​vegetables or fruits without dressing or with whipped sour cream without sugar. You can also mix berries or fruits with low-fat dairy products in a blender, getting a kind of mousse.

Desserts can be easily prepared from nuts, berries, dried fruits, and oatmeal cookie crumbs. This could be homemade low-fat ice cream (from banana and white yogurt), cookies made from rye flour or ground almonds, dried fruit candies without icing, yogurt with marshmallows.

You can also make light cocktails based on berries, vegetables, fruits and mineral water, lemonades, and homemade vegetable juices. It is not recommended to add sugar to such drinks. In extreme cases, it can be replaced with sucralose.

How not to fail when dieting?

The hardest thing to survive is the first three weeks of healthy eating, then the body begins to get used to it. To reduce temptation, you need to get rid of all the high-calorie foods you have in the house, stop going to cafes and restaurants, and immediately create a menu of healthy and healthy foods.

If there are other residents in the house who do not agree to eat healthy, low-calorie foods, then it is better to store all “unhealthy foods” in a separate box. They shouldn’t even be visible, otherwise it won’t be easy to resist the temptation.

In the first couple of months, it is better to keep some of your usual products. To do this, you need to choose the least harmful ones. For example, you can not limit yourself to sweet and somewhat high-calorie fruits (grapes, bananas) or allow yourself to eat a little more dark chocolate. When the body reacts more calmly to such a diet, you can switch to a completely healthy diet.

Low-calorie does not mean “tasteless” or “non-nutritious”. Stock your refrigerator with these fat-burning foods to help you reach your dream weight!

Low-calorie donuts have not yet been invented, but there is a replacement for them. After all, just think about the amount of extra exercise you'll have to do to burn off the calories after eating an entire pizza!

You probably already know that there are foods with “negative calories” - they require more calories to digest than they contain. But ordinary foods can also be very low in calories! Of the 35 foods we've compiled here, 30 contain 100 calories or less per serving.

In addition, when you lose weight, you think about whether the product is not only dietary, but also satisfying. Nobody wants to go hungry all day long.

There is more good news: not all the food on the list is “rabbit.” In fact, the meat aisle, dairy aisle, and other aisles can be full of delicious, low-calorie foods that are also high in protein.

If you're hungry but on a calorie restriction, start the list!

Vegetables

Watercress. 4 kcal per 1 cup

You should definitely include watercress in your low-calorie diet: a study from the Center for Nutritional Disorders found that watercress is the most nutritious, as these green leaves contain so many beneficial substances. Like other cruciferous vegetables, watercress is full of antioxidants.

Like other cruciferous vegetables, watercress contains many antioxidants.

As it is:

Heat the oil in a large sauté pan over medium heat. Add 3 chopped pears, one chopped potato and 1 tablespoon grated ginger. Pour in 4 cups vegetable broth, 1/2 tsp. salt and 1/4 tsp. black pepper. Bring to a boil, reduce heat and simmer covered for 20 minutes.

After this, add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Heat for 5 minutes, pour in the juice of half a lemon and cook like a puree soup. Stir in 1 cup almond milk and heat for 2 minutes.

Arugula. 5 kcal per cup

This peppery herb adds very few calories to your salad or sandwich. At the same time, it is rich in bone-strengthening vitamin K. Like other salad crops, arugula is full of antioxidants. It can also be replaced with young spinach.

As it is:

To make a quick sandwich for lunch, pop a few slices of bread in the toaster. Spread one slice with Dijon mustard and top with a slice of prosciutto, an apple slice, a handful of arugula and cover with a second slice of bread.

Celery. 6 kcal per stem

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great! It's also a bulk food, in the sense that you can easily eat several bags of celery and not overeat.

Celery has not earned superfood status the way kale, for example, has become a hipster icon. But celery adds crunch to a low-cal salad, which is great!

With such a small amount of calories, you will get a huge amount of vitamin K, a much needed substance that reduces the risk of death from cardiovascular disease. There are reasons to include it in your list of weight loss foods.

As it is:

Make a hearty chicken noodle soup. In a large skillet, heat the oil over medium heat. Throw in the chopped onion, chopped carrots and chopped celery and heat until the onion softens.

Add 4 cups chopped chicken breast, 1/2 tsp. salt, 1/4 tsp. black pepper and 1/4 tsp. chili flakes. Simmer until the vegetables soften, then stir in the cooked soba noodles and fresh thyme.

Chinese cabbage, 9 kcal per 5 leaves

Kale and spinach have taken all the glory, but these Asian greens are a worthwhile menu item for weight loss. Another member of the cruciferous family, bok choy is incredibly rich in vitamin C and vitamin A, as well as disease-preventing antioxidants. It also has a milder flavor than other dark green leaves, which will please any picky eater.

As it is:

Separate the tops of the Chinese cabbage leaves from the stems and roughly chop the leaves. Thinly slice the stems. Heat oil in a frying pan over medium heat. Add the stems, 2 chopped leeks, and 3 chopped garlic cloves; cook 3 minutes until stems soften.

Stir in bok choy leaves and 2 teaspoons grated lemon zest; cook until the leaves begin to wilt a little. Remove from heat, add 1 tablespoon lemon juice and salt to taste.

Radishes, 17 calories per cup

Radishes add a bit of peppery flavor to a dish, are very low in calories, and contain plenty of vitamin C. And our bodies require very large amounts of vitamin C to support the growth and repair of body tissue, including growing muscle mass. And don't forget the tops of the leaves, which are edible and also low in calories and nutritious.

Radishes add a bit of peppery flavor to the dish, are very low in calories and contain a lot of vitamin C.

As it is:

Drizzle a pound of radishes with oil and sprinkle with salt and pepper. Place on a baking sheet and place in the oven at 200 degrees for 35 minutes. Stir once. In a small bowl, whisk together 1/2 cup low-calorie yogurt, 1 teaspoon curry powder, and 1 tablespoon fresh lemon juice. Serve the fried radishes with the yogurt sauce.

Zucchini. 31 kcal per medium vegetable

As you begin to eliminate excess calories from your diet, be sure to add this vegetable to your cart during your grocery shopping. When doing this, keep in mind that zucchini is rich in hunger-fighting fiber, potassium, vitamin B6, vitamin K and magnesium.

As it is:

Using a paring knife or just a sharp knife, cut the zucchini into thin, thin noodle-shaped slices and fry in olive oil for a couple of minutes. Season cooked zucchini noodles with tomato meat sauce and feel comfortable at your pasta party.

Cucumber, 22 kcal per half cucumber

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay in shape and will reduce the urge to sneak those extra cookies. To add some fiber, remove it from the knife you used to peel the cucumber - its skin contains the most fiber.

Cucumbers contain about 95% water, and this is a very, you know, low-calorie substance. This huge amount of water helps you stay fit

As it is:

To make the salsa, combine chopped cucumber and chopped bell pepper, diced avocado, jalapeno, chopped cilantro, fresh lime juice and a little salt. Serve with fish.

Fruits

Plum. 30 kcal per plum

This sweet fruit will easily satisfy your sweet tooth and will not affect your physical fitness in any way. What more could you want when even fruit from the supermarket is rich in antioxidants?

As it is:

Take 4 plums, remove the pits and chop. You will need half a cup of port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and 1/4 tsp. salt in a medium sized frying pan.

Bring to a boil, reduce heat to medium and simmer uncovered, stirring occasionally, until plums soften (about 12 minutes). Serve with chicken breasts.

Grapefruit. 37 kcal for half a grapefruit

Here it is, the lowest calorie fruit. Like other citrus fruits, grapefruit is a heavyweight when it comes to vitamin C. The University of Arizona in Tucson found that eating a grapefruit daily can help you lose weight, improve your blood pressure and reduce cholesterol.

As it is:

Divide the red grapefruit into wedges over a bowl and collect any juice that escapes. Combine grapefruit slices, chopped avocado and thinly chopped fennel root. Add grapefruit juice, 1 tablespoon olive oil, and sprinkle with salt and pepper. Garnish with mint leaves.

Strawberries, 49 calories per cup

Strawberries are now available in supermarkets all year round. This is good because it is low in calories and rich in fat-fighting fiber, as well as vitamin C. Studies have shown that the more vitamin C you take, the easier you can breathe during exercise, which is especially true for those with asthma.

What else? In 2014, the Journal of Nutritional Biochemistry found that eating plenty of strawberries helps keep coronary arteries healthy and clear and lowers blood cholesterol levels.

As it is:

For a variation on the super-nutritious Spanish gazpacho soup, combine 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, 1/2 cucumber, 2 leeks, 1/3 cup fresh mint or basil, 2 tablespoons olive oil, 2 tablespoons red wine vinegar, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cool for at least 2 hours before serving.

White Cantaloupe, 61 calories per cup

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium. Melon slices are great on their own as a snack, but you can also add melon to smoothies, yogurts, salads and salsas. If you've never purchased this type of melon before, look for one that feels heavy for its size and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of honeydew melon contains almost no calories, but it is rich in vitamin C and heart-protecting potassium.

As it is:

To make a refreshing salad, toss baby spinach with diced melon, chopped cherry tomatoes, chopped cucumber, feta cheese and toasted almonds.

Blackberries, 62 calories per cup

Not only are blackberries low in calories, they're also full of fiber—they contain 8 grams per cup—which helps keep you feeling full.

By slowing down digestion, a fiber-rich diet helps control appetite.

Blackberries have an impressive resume that also includes antioxidants and vitamin K.

As it is:

In a medium skillet, add 2 cups blackberries, 1/3 cup water, 2 tablespoons maple syrup, 1 tsp. cinnamon and 1/2 tsp. almond extract. Bring to a boil, reduce heat and simmer for 20 minutes, stirring occasionally.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into the blackberry mixture, and simmer for 1 minute. Serve this sauce with oatmeal, pancakes, waffles, cottage cheese or yogurt.

Cereals

Bulgur, 76 calories per 1/2 cup (cooked)

Bulgur is made from whole grain wheat that is boiled and dried. It is rich in fiber, which helps calm blood sugar levels.

As it is:

To make a healthy porridge in the morning, take 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and 1/4 teaspoon of salt. Cook, stirring constantly, until the bulgur softens and has the consistency of oatmeal, 10 to 15 minutes.

Soba noodles, 113 calories per cup (cooked)

Soba noodles contain 50% fewer calories from starch than whole wheat spaghetti. These noodles are made with gluten-free buckwheat and are good for your six-pack. Just make sure you buy noodles made from 100% buckwheat. If wheat flour is added there, the calorie content of the product will be higher.

As it is:

Cook the noodles according to package directions (unlike regular pasta, these need to be rinsed after cooking) and add the salmon, peas, carrots and chopped leeks. Dress with a sauce made from soy sauce, sesame oil, rice vinegar and Sriracha.

Wheat bran, 31 calories per 1/4 cup

Adding wheat flakes to your diet makes it more nutritious. Wheat bran is high on the list of foods that contain magnesium and B vitamins. 6 grams of fiber per quarter cup will help you stay full and lean.

As it is:

To make delicious wheat bran pancakes, mix 1/2 cup wheat flour, 1/2 cup oat flour, 1 tsp. cinnamon, 1 tsp. baking powder and 1/4 tsp. soda Mix 1 beaten egg with 1 cup low-fat milk. Add all liquid ingredients to dry ingredients. Pour the batter into the hot pan: a quarter cup of batter per pancake.

Popcorn (31 calories per cup)

Sure, multiplex popcorn is a sugary calorie bomb, but when you're looking for an easy snack, your waistline won't mind popcorn. Because it's bulky, it will fill you up with fewer calories than other snacks.

As it is:

For an Asian-inspired snack, mix 1 tsp. curry, 1 tsp. dry basil, 1/4 tsp. salt, 1/8 tsp. cayenne pepper and grated zest of one lemon. Sprinkle this spice mixture over cooked popcorn.

Rice cakes without additives, 35 kcal per 1 piece.

When you want something crunchy, rice cakes will satisfy you without causing irreparable damage to your body. They are made from brown rice and are a source of whole grains and carbohydrates. Avoid flavored and flavored breads to avoid getting unnecessary sugar.

As it is:

For a quick snack, spread some low-fat ricotta cheese on a rice cake and garnish with a few blackberries!

Shirataki noodles, 0 kcal per 85 g

These translucent, gelatinous noodles are made from the ground root of the Asian konjac plant. It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

The taste of the noodles is difficult to describe, but they easily take on the flavors of the accompanying sauces and spices.

It consists mostly of easily soluble but difficult to digest fiber, called glucomanna. Shirataki contains virtually no calories.

As it is:

For a quick lunch, cook shirataki noodles according to package directions, then toss with pesto and halved cherry tomatoes.

Meat and fish

Turkey breast ham, 72 kcal per 80 g

When you're thinking about what to put on your sandwich, go with this option. Turkey breast is the leanest meat. To avoid extra calories, try to read the packaging.

As it is:

To prepare a quick and healthy snack, take vegetables (carrots, zucchini, cucumber) and thread them onto a toothpick. Squeeze a little mustard onto the turkey pieces and add to the improvised kebabs.

Cod, 70 kcal per 80 g

Cod doesn't contain many calories, but its tender white flesh is packed with impressive amounts of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and fitness-induced muscle microtrauma. If possible, choose cod caught in Alaskan waters.

As it is:

Blend 2 cups arugula, 1/2 cup parsley, 1/3 cup almonds, 1 clove garlic, juice of half a lemon, 1/4 tsp. salt, 1/4 tsp. black pepper and 1/4 cup olive oil. Serve with seared cod.

Mussels, 73 kcal per 80 g

Here is proof that you should definitely introduce more mussels into your diet! 1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio. In addition, they are the least expensive of all seafood, and they also have a high proportion of omega-3 fats.

The European Journal of Sports Science conducted a study that found that high levels of omega-3 fats in the diet help perform better in sports by improving blood pressure, which results in muscles receiving more oxygen during movement.

1 serving contains 10 g of high-quality protein, and they have the best protein-to-calorie ratio.

As it is:

Heat vegetable oil in a large frying pan. Sauté the chopped onion and 3 crushed garlic cloves until softened (about 3 minutes). Add 1/2 cup white wine and cook until all liquid has evaporated (about 3 minutes).

Add a handful of halved cherry tomatoes, 1/2 cup water and 1/4 tsp. red pepper, salt, black pepper in a frying pan. Keep on low heat for about 4 minutes.

Add 1 kg of mussels to the pan, cover with a lid and cook for about 8 minutes until they open slightly. Those that did not open themselves, open them yourself.

Turkey legs, 91 kcal per 80 g

Time to satisfy your inner Flintstone. This tasty, low-calorie meat contains an impressive 16g of protein per 80g serving, giving your muscles the opportunity to grow. Just don't eat the skin to avoid adding extra calories.

Soaking the legs in liquid will remove the gelatin from the connective tissue, leaving the meat soft and tender.

As it is:

Heat the oil in a large skillet (large enough to fit all the drumsticks) over medium heat. Season the turkey with salt and pepper. Add the drumsticks to the pan and cook until browned on both sides (about 6 minutes each). Remove the legs from the pan and reduce the heat to low, adding more oil if needed. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger; cook 5 minutes, stirring frequently, or until legs are bronzed and tender.

Add 1-1/2 cups chicken broth to skillet. Pour in 1 cup of orange juice, 2 shoots of fresh thyme, 1 tsp. cloves, 3/4 tsp. paprika and 1/4 tsp. salt. Return the legs to the pan, bring to a boil, then reduce the heat to very low, inserting toothpicks every half hour to check for doneness.

Chicken breast, 92 kcal per 80 g

Eating a high-protein meal helps in your battle in two ways: you feel full for a long time, and you also burn a lot of calories simply by digesting the food.

It's not the most exciting meat in your cart, but it's low in calories and full of muscle-building protein—properties that few things compare to chicken breast.

As it is:

To keep the chicken breast from drying out, cook it in boiling water. Place the breasts in a large pot and add enough water to cover the meat. Bring the water to a light boil.

No need for hot boiling water! Return heat to medium, partially cover and cook for 15 minutes or until meat is cooked through. Set the heat to a low simmer and skim off any foam that appears.

Pork tenderloin, 92 kcal per 80 g

Pork tenderloin is a good, healthy meat that fits well into your diet in terms of calories. It also contains significant amounts of thiamine, a B vitamin that your body uses to turn food into fuel for your workouts. And don’t forget about protein: there are 18 g of it per serving.

As it is:

Heat 1 tbsp. l. oil in a large frying pan. Cook 1 chopped onion, 500g chopped pork tenderloin and 2 crushed garlic cloves for 5 minutes. Pour in a cup of red wine and boil for 5 minutes. Add a small can of tomatoes in their own juice, 1 cup water, 1 cup brown rice, 1 chopped green bell pepper, 2 tsp. Dijon mustard, 1 tsp. dry oregano and 1/4 tsp. cayenne pepper, salt and pepper. Cook until the rice is tender, about 30 minutes.

Beef steak, 100 kcal per 80 g

If you're looking for a meat that will provide you with protein and won't ruin your meal plans, you've found it - beef. Its fantastic 6 to 1 protein to fat ratio makes it a top choice. Before cooking, marinate the meat - this way it will be juicier and will not dry out during frying.

As it is:

In a deep baking pan or container, combine 1/4 cup olive oil, 1/4 cup soy sauce, juice of 1 lime, 1/3 tsp. cumin Add 600-700g beef, cover and marinate in the refrigerator for at least 2 hours, turning once. Heat 1 tbsp. l. oil in a grill pan or regular frying pan over medium heat.

Remove the steak from the marinade, pat dry and season with salt and pepper. Cook, turning once, for 8-10 minutes over medium heat. Then let the steak cool (10 minutes). Can be served in tacos.

Legumes

Tender tofu, 31 kcal per 80 g

Tofu can have many different texture variations. Tender tofu has less compressed water, so it tastes good and contains fewer calories than regular tofu. Tofu is good in dishes such as puddings, smoothies, spreads and salad dressings - where it adds its easily digestible protein.

As it is:

To make a low-calorie post-workout shake, combine 1 cup coconut water, 80g tender tofu, 1 scoop of protein, 2 tablespoons flax seeds, 1 cup frozen mango cubes and 1 tsp. fresh ginger.

Beans in a can, 108 calories per half cup

Beans are a quick way to gain low-calorie plant protein and fiber. The protein and fiber in inexpensive beans promote slow-burning complex carbohydrates that keep you energized and full. And, if you look, you can find beans without salty liquid in a can.

As it is:

To make a healthy, low-calorie salad for lunch, take a can of beans, drained, chopped bell peppers, tomatoes, cucumbers and parsley. Drizzle with lemon dressing.

Lentils, 115 calories per half cup

Not many foods are as rich in nutrients as lentils. It's low in calories, but contains muscle-building protein, fiber, vitamins, minerals... And it's budget friendly!

It is low in calories, but contains muscle-building protein, fiber, vitamins, and minerals.

As it is:

To make a no-suck veggie burger, place 1-1/4 cups dry green lentils in a medium saucepan along with 4 cups water. Bring to a boil, reduce heat and simmer until lentils soften (about 25 minutes). Drain the lentils and set aside to cool. Then put it in a blender and blend until it is ground - but not to a powder.

Add 1/2 cup instant oatmeal, 110 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes, 2 tbsp. l. balsamic vinegar, 1 tbsp. l. Dijon mustard, 1 tsp. cumin, 1 chopped garlic clove, salt and pepper to taste; beat until smooth.

Form the mixture into 6 medium-sized pancakes and fry in a greased frying pan.

Dairy

Liquid egg whites, 25 kcal per 3 tablespoons

If you want the purest, low-calorie protein, a package of liquid egg whites will do the trick. You can use them in place of whole eggs in recipes (3 tbsp equals 1 whole egg) and there's no need to break anything. Egg white protein is loaded with essential amino acids, making it a superstar among protein foods.

Egg whites are pasteurized so they can be eaten straight from the package, so they can be used as a source of extra protein in your smoothies.

As it is:

In a skillet, cook 1/2 cup runny egg whites, 1 chopped zucchini, and 1 cup chopped plum tomatoes until egg whites are set. Stir frequently. Season the resulting low-calorie scrambled eggs with hot sauce.

Mozzarella, 71 kcal per 30 g

Eating too much calorie-dense, fatty cheese can turn your six-pack into a one-pack. But you can still eat cheese - if you have mozzarella in your refrigerator. Compared to regular cheddar cheese, mozzarella has 61% fewer calories. So you can safely add it to sandwiches, pizza, tacos and scrambled eggs.

You can still eat cheese - if you have mozzarella in your refrigerator

As it is:

Make a caprese pasta salad: Toss whole-grain penne pasta with canned tuna, mozzarella, chopped cherry tomatoes and fresh basil. Separately, whisk together olive oil, balsamic vinegar, salt and black pepper. Season the salad with this.

Skim milk, 83 calories per cup

This cow juice helps you get proteins without adding extra calories. Each glass also contains the bone-building trio: calcium, vitamin D and phosphorus. If you don't mind splurging, choose organic skim milk that comes from antibiotic-free cattle.

As it is:

Make no-stove oatmeal by mixing: 1/2 cup oatmeal, 1/4 cup regular or vanilla protein, 1-1/2 tsp. chia seeds and 1/4 tsp. cinnamon. Pour in 2/3 cup of skim milk, stirring, and add a few chopped strawberries and nuts as a topping. Cover and let sit in the refrigerator overnight.

Low-fat yogurt, 137 kcal per container

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts. In addition to boosting the immune system and helping the digestive tract, probiotics make it twice as good!

Low-fat yogurt is a good way to get quality protein and good bacteria (probiotics) without wolfing down the extra calories from full-fat or sweetened yogurts.

As it is:

Place 1/2 cup low-fat yogurt, 1/2 avocado, 1 tbsp in a blender bowl. l. lime juice, 1/4 tsp. chipotle or chili powder and a pinch of salt. Turn on the blender. Use the mixture as a sauce for tacos, steaks or fish.

Nuts/seeds

Unsweetened almond milk, 30 calories per cup

This nutty, dairy-free milk alternative (made from ground almonds mixed with water and then strained) contains much less fat than nuts themselves, so it's a good, low-calorie option for adding to oatmeal, post-workout smoothies, or Sunday morning drinks. pancakes. Be sure to look for the words “sugar free” on the packaging.

As it is:

Recover from your workout by blending 1 cup of almond milk with 1/2 cup of regular low-fat yogurt, adding a few tablespoons of peanut butter, 1/4 tsp. cinnamon and 1 cup frozen strawberries.

Sauces

Red wine vinegar, 3 calories per tablespoon

If you want to enhance the flavor of your dressings and sauces without adding calories, make sure you have different types of vinegar in your kitchen, especially red wine vinegar. Many studies confirm that acetic acid slows down the absorption of food, which improves blood sugar levels and helps maintain a feeling of fullness.

As it is:

To make a delicious salad dressing, combine equal parts olive oil and red wine vinegar with chopped shallots, garlic, Dijon mustard, fresh thyme, salt and black pepper.

Thyme, 3 kcal per tablespoon

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes and add flavor without adding extra calories. These flavor bombs also contain an arsenal of antioxidants, so they'll make your meal plan healthy as well as healthy.

Fresh herbs like thyme, basil and dill are a great way to liven up your dishes, add flavor without adding extra calories.

As it is:

Mix 1 tbsp. l. fresh thyme, grated lemon zest, 1 tsp. garlic powder, 1/2 tsp. paprika, 1/2 tsp. salt and 1/2 tsp. black pepper. Use the mixture to rub onto chicken, steak, or pork.

Cinnamon, 6 kcal per 1 tsp.

When it comes to oatmeal, smoothies, and pancakes, cinnamon adds great flavor without sacrificing calories. Multiple studies, including a recent report from the Institute of Nutrition, link cinnamon to improved absorption of sugar into the blood, which reduces the risk of diabetes and ensures long-lasting feelings of fullness, increases energy, and reduces the risk of waist fat.

As it is:

To make a delicious pudding without going overboard on the calories, bring 1/2 cup unsweetened almond milk to a "barely boil" over medium heat in a small saucepan. Remove the pan from the heat, add 80 g of grated dark chocolate and 2 tbsp. l. cocoa powder. Leave for 5 minutes.

Stir until the chocolate melts. Add 2 tsp. grated orange zest, 1 tsp. vanilla extract, 1/2 tsp. cinnamon and 1/4 tsp. chili powder. Pour the chocolate mixture, 1 package of tender tofu and 2 tbsp into a blender bowl. l. maple syrup and whisk until smooth.

Cool the pudding for at least 2 hours before serving.