To lose weight, one needs to consume fewer calories than what their body burns. One way to lower calorie intake is by consuming low-calorie foods. In general, low-calorie foods which are usually carbohydrates like fruits and vegetables that won't leave you as satiated, or satisfied, as calorie-dense foods that contain protein and fat. While craving carbs is natural and a great way of getting instant energy, they end up making us feel hungry shortly after eating.
As we mention all of this, what’s important to note is that for a healthy lifestyle, a well-balanced diet that consists of fruits, vegetables, dairy, grains, and protein is a must. One can ensure that by measuring your servings. You'll increase your chances of success if you keep track of all the foods you eat.
Decathlon is the one-stop destination for all your quality sports goods. It prioritizes health and provides people across the world by developing innovative and affordably priced sportswear and sports equipment products.
Benefits of Low-Calorie Food
Here is a list of a few benefits of being on a low-calorie food diet:
Effectivity - If followed carefully, this diet is generally effective, especially in the short term. When your weight goes down, your calorie requirement decreases, and you need to adjust your caloric intake accordingly. Remember that goal is to be healthy.
Accessibility - It simply takes around at your nearest supermarket. The experience at the end depends on your choices and your ability to convert those ingredients into tasty meals. One of the ways to go about it is trying low-calorie Indian foods.
Safety - Low-calorie diets are generally safe if followed carefully and, ideally, recommended by and with a medical professional's guidance. When balanced with a nourishing diet, it can show great short-term results. Nevertheless, consulting a doctor before diving into any new diet regimes is always recommended.
By making conscious meal plans with low-calorie foods, one can easily avoid any side effects that may come your way. By slowly easing into high-calorie to low-calorie food plans and staying vigilant about the changes your body goes through during the transition period, one can get the best out of low-calorie diets and can even successfully sidetrack negative effects, if any. This can be achieved through careful planning and monitoring of the new diet.
10 Best Low-Calorie Food Items
Low-calorie foods, such as the ones listed below, help you enjoy a fuller meal without constantly being obsessed over how a particular bite will reflect on the weighing scale, the following day. Check out these 10 low-calorie filling foods for weight loss!
They’re not only low in calories but are also high in protein and fiber that keep you feeling full. To make your meals with oats more filling, mix with half a cup of plain nonfat Greek yogurt. One of the great ways to spice up your boring bowl of oats is to make idlis out of it. Idli prepared from oats is a great option to start your day with. A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and about 3.8 grams of fiber.
Eggs are extremely nutrient-dense, as they’re low in calories but are rich in many vital nutrients. Consuming eggs can leave one feeling full. Numerous recipes can be built around eggs for tastier twists! For a classic breakfast of deviled eggs, slice the boiled eggs in half lengthwise, removing yolks to a medium bowl, and placing the whites on a serving platter. Mash the yolks into a fine crumble using a fork. Add mayonnaise, vinegar, mustard, salt, and pepper, and mix well.
Evenly disperse heaping teaspoons of the yolk mixture into the egg whites. Sprinkle with paprika and serve. Sounds incredible? You bet.
Did you know that a single large boiled egg has approximately 155 calories, 6 grams of protein, and a good range of important vitamins and minerals?
Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight. Helping you keep your appetite and metabolism in check, low-fat cottage cheese can be great low-calorie food for mid-afternoon snacking. Palak paneer is considered one of the most healthy curries in India. Tender and flavorful, this leafy green, spinach is rich in iron, folic acid, and vitamin K. It is pleasurable even for people who don’t enjoy spinach that much. Calories in a bowl of it? Only 190!
As about 30 percent of the calories from protein are burned up during digestion, so eating protein-rich foods can help you burn a few more calories each day. One cup (226 grams) of low-fat cottage cheese packs about 28 grams of protein and just 163 calories.
With hot and humid days of summer approaching, one can easily find themselves in the mood for something cool and sweet! With a high water content that keeps you hydrated and full, watermelon supplies a minimal number of calories. 90 percent of a watermelon's weight is water and it's one of the best fruits to eat if you're trying to lose weight. Make yourself a fruit bowl of watermelon, apples, and berries, all of which are low-calorie foods, and top with herbs and spices and beat the summer heat while you get in shape!
One cup (152 grams) of diced watermelon contains 46 calories alongside an assortment of essential micronutrients like vitamins A and C.
Greek yogurt is a great source of protein that can help curb cravings and promote weight loss. It is a healthy option as it is low in fat and helps with digestion. It is rich in potassium, calcium, phosphorus, and Vitamin B12.
A 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein, while the exact numbers depend on the brands and flavors.
Cucumbers are a refreshing vegetable commonly found in salads and great for snacking. They’re also used to flavor water along with fruits and herbs. Switch your packet of chips or crackers with sliced cucumbers. Pair them with a minty low-fat greek yogurt dip and you are good to go for evening appetizers.
Since cucumbers are mostly water, they’re very low in calories — one-half cup (52 grams) only has 8.
Most herbal teas and carbonated waters have zero to very few calories. Rich in antioxidants, green tea promotes faster fat burning. Regularly drinking green tea can help you lose weight and reduce your risk of several diseases, including diabetes, heart disease, and cancer. So there you have it! Green tea is practically calorie-free and your go-to low-calorie buddy!
Popcorn being a snack that no one denies does not only help reduce appetite but also enhances the feeling of fullness in a small serving. You can cut down on major calories by making homemade popcorn. Use extra-virgin olive oil instead of butter and season with your favorite spices and herbs, like cinnamon, paprika, or your classic salt.
Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber that is up to 5% of your daily fiber needs. The fiber slows your digestive process to promote fullness, but it can also stabilize blood sugar to prevent hunger and cravings.
We all are aware that fish is rich in protein and heart-healthy fats and is one of the low-calorie foods that are great for your overall health too. Moreover, fish protein may be especially beneficial for reducing hunger levels and appetite.
India is a country surrounded by seas and that is why we have a variety of dishes prepared from local fish. Try and prepare your fish in minimum spices and oil and it’ll only be 325 calories a bowl. For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.
Because of their high protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling. The arhar daal a.k.a pigeon pea, most famously known as dal tadka is cooked in almost every Indian household and is enjoyed with rice even by children. Easy to digest, it is a great way of including low-calorie foods through familiar recipes.
One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.
Vitamins & Minerals In Low-Calorie Food
The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products.
Minerals like iron, calcium, and magnesium are some of the common must-haves when looking for low-calorie foods. Likewise, you should also be looking for vitamins such as B-2, B-5, Vitamin-C, and Vitamin-K.
Food That Burns Belly Fat
Water being the only food item with zero fat, it is surely not enough to sustain us for even a few days.
Including 3-5 cups of green tea, eating fewer carbohydrates, increasing the amount of protein intake and that of vitamins, minerals, and fiber through fruits and veggies is a great start to burn belly fat. Moreover, with a good healthy diet, regular exercises are highly recommended for staying fit and to reach your health goals faster.