Low-calorie foods you should care about

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Reducing calories is an effective way to lose weight. However, not all foods have the same nutritional value. Some foods have relatively little nutritional value as well as calories. Therefore, when restricting calories, it is important to choose foods that are rich in nutrients but provide few calories for the body.

1. Food of animal origin

Animal meat and poultry both provide quite rich protein content. So meat and poultry are considered not only good foods but also low calorie foods to use when you are trying to cut calories.
Protein increases satiety and can help you eat fewer calories throughout the day. The lowest-calorie meats are usually the very lean ones. Because fat is high in calories, fatty cuts of meat are higher in calories.
1.1. Beef Steak Beef steak is used in the diet when you want to cut your daily calorie intake. Furthermore, beef is nutritious and a good source of vitamin B12 and iron. Iron is an essential nutrient that helps transport oxygen throughout your body, while vitamin B12 is needed to form red blood cells.
However, note that beef steak is a very lean portion of beef. In the process of processing, remember not to overcook, otherwise it will be tough and dry. With 86 grams of beef steak has a calorie content of 138.
1.2. Boneless, Skinless Chicken Breasts Chicken is a great source of protein. You can use low-calorie chicken breasts by removing the skin and fat. With 86 grams of skinless boneless chicken breast has a calorie content of 92.
1.3. Turkey Breast Turkey Breast is packed with protein, vitamin B6 and niacin. B vitamins help your body break down the food you eat and convert it into energy. And turkey is listed on the list of low-calorie foods for weight loss. With 86 grams of turkey breast has a calorie content of 92.
1.4. Pork tenderloin Pork tenderloin is one of the leanest cuts of pork, selected for use with low calorie requirements. Furthermore, pork is rich in B vitamins and is an excellent source of high-quality protein. With 86 grams of pork has a calorie content of 122.

2. Fish and seafood

Most fish and seafood are said to be nutritious options and are great if you're on a calorie restriction because they're both low-calorie foods. Like meat, fish and seafood are high in protein and provide important nutrients like vitamin B12, iodine, and omega-3 fatty acids. Omega-3 fatty acids offer many benefits to the body including: reducing inflammation and improving heart health.
2.1. Cod Cod - white fish, lean, high in protein but low in calories - low calorie food - cod is also rich in vitamin B12, iodine and selenium, and contains a large amount of omega-3 fatty acids. Iodine is important for brain and thyroid function, but many people don't get enough of it. With 86 grams of cod has a calorie content of 70.
2.2. Salmon Salmon - fatty fish rich in heart-healthy omega-3s and rich in vitamin B12 and is one of the few foods that naturally contain high amounts of vitamin D. This is quite important, as vitamin D deficiency is quite common around the world and is linked to various health problems, such as: osteoporosis, cancer, autoimmune diseases and blood disorders. high pressure. With 86 grams of salmon has a calorie content of 99.
2.3. Scallops Scallops are low-calorie shellfish with a sweet, mild flavor. However, when using this food, do not use high-calorie sauces and should enjoy steamed, or grilled scallops. With 30 grams of scallops (5 pieces) has a calorie content of 26.
2.4. Oysters An oyster provides more than 100% of the Daily Value (DV) for vitamin B12 and more than half the DV for zinc and selenium. Consuming oysters can help get enough selenium which may reduce the risk of prostate cancer in men. With 50 grams of oysters (1 oyster) has a calorie content of 41.

3. Green vegetables

Most green vegetables belong to the group of foods that are low in calories but rich in vitamins, minerals, fiber and antioxidants. Using green vegetables brings great benefits for weight loss. Many vegetables are also high in water and fiber, which helps you feel full without consuming a lot of calories.
Starchy vegetables like potatoes and squash are higher in calories but still very nutritious.
3.1. Chinese cabbage including bok choy and cabbage top the list when it comes to nutrient density. Cabbage provides quite a lot of vitamin C, vitamin K and contains a fairly rich amount of folate. Stir-fried cabbage gives great flavor and retains nutrients. 75 grams of cabbage has a calorie content of 12.
3.2. Watercress Watercress is the most spicy, yet nutrient-dense green vegetable you can eat. Watercress is very low in calories and contains large amounts of vitamin A, vitamin C and vitamin K. 36 grams of watercress has a calorie content of 4.
3.3. Cucumbers Cucumbers are low in calories because they contain mostly water. Furthermore, cucumbers also contain a large amount of vitamin K1 and a number of plant compounds that are beneficial to the body. 300 grams of cucumber has a calorie content of 45.
3.4. Radishes Radishes - a low-calorie cruciferous vegetable that provides a good amount of vitamin C and a small amount of folate. 6 grams of radish has a calorie content of 1.

3.5. Celery Celery provides vitamin K1 and compounds with anti-inflammatory properties. 38 grams of celery has a calorie content of 6.
3.6. Kale Kale is an extremely nutritious vegetable. You can get more than 100% of the DV for vitamin A, vitamin C, and vitamin K1 just by eating 1 cup (68 grams) of kale.
In fact, this serving provides seven times the amount of vitamin K you need in a day. Vitamin K plays an important role in blood clotting. 68 grams of kale has a calorie content of 34.
3.7. Spinach Spinach is high in folate, manganese, and vitamins A, C, and K1. It is also rich in cancer-fighting antioxidants such as flavonoids and carotenoids. 30 grams of spinach has a calorie content of 7.
3.8. Bell Peppers Bell peppers provide fiber, vitamin C, and carotenoids. Carotenoids are cancer-fighting plant compounds that may also improve eye health. 119 grams of bell pepper has a calorie content of 37.
3.9. Mushrooms Mushrooms are generally classified as vegetables, containing some B vitamins and trace amounts of potassium and selenium. Several types of mushrooms have been shown to be associated with health benefits, including strengthening the immune system, reducing inflammation and reducing cancer risk. 68 grams of mushrooms has a calorie content of 15.

4. Fruits and Berries

Fruits tend to contain more calories than vegetables. However, most fruits are rich in nutrients and have a place in the low-calorie diet.
4.1. Strawberries Strawberries are a rich source of fiber and antioxidants. and provide a large amount of vitamin C. 144 grams of strawberries has a calorie content of 46.
4.2. Cantaloupe Cantaloupe is rich in vitamin A and vitamin C. Cantaloupe is a rich source of beta-carotene, which is important for healthy eyes and skin. 176 grams of cantaloupe has a calorie content of 60.
4.3. Watermelon Watermelon is made up of mostly water, and contains trace amounts of vitamin C and pro-vitamin A.
Furthermore, watermelon is rich in lycopene, a plant compound that may protect against heart disease and some cancer. 153 grams of watermelon has a calorie content of 46.
4.4. Blueberries Blueberries are popular fruits with high nutritional value, especially rich in antioxidants, vitamin C, vitamin K1 and manganese. These compounds have numerous health benefits, including protective effects against heart disease. 147 grams of blueberries have a calorie content of 84.
4.5. Grapefruit Grapefruit is a good source of vitamin C. Red grapefruit also contains the healthy plant compound lycopene. 136 grams of grapefruit has a calorie content of 57.
4.6. Kiwifruit Kiwifruit provides a day's worth of vitamin C and also provides a good dose of fiber and vitamin K1. 75 grams of kiwi has a calorie content of 46.

5. Legumes

Legumes are the best plant-based source of protein and are rich in nutrients.
5.1. Black beans Black beans, a versatile and inexpensive source of protein. Black beans are rich in fiber and folate and contain large amounts of B vitamins, iron, magnesium and manganese. 86 grams of black beans have a calorie content of 114.
5.2. Lentils Compared to other legumes, lentils are easy to prepare and are also high in protein, fiber, folate, thiamine, iron, potassium and manganese. Furthermore, lentils contain fiber and protein. 142 grams of lentils has a calorie content of 165.

6. Milk and eggs

6.1. Skim Milk Skim milk provides high quality protein with low calories. Milk is quite rich in calcium and most dairy manufacturers add vitamin D. 240 ml of skim milk has a calorie content of 86.
6.2. Fat-free yogurt Yogurt is high in protein and calcium, and contains live bacteria, beneficial for digestive health. However, to limit calories, choose plain, unsweetened yogurt and add fresh fruit or berries for natural flavor and sweetness. 245 grams of fat-free yogurt has a calorie content of 137.
6.3. Low-fat cottage cheese Cottage cheese - soft, creamy, low-calorie and high-protein cottage cheese. For the lowest calories, choose cottage cheese with 1% milk fat. 114 grams of low-fat cottage cheese has a calorie content of 82.
6.4. Eggs Eggs, a nutritious and high-quality protein source. Studies note that an egg breakfast can help you eat fewer calories, promoting weight loss. 50 grams of eggs have a calorie content of 72.

7. Whole grains

The healthiest grains will include those that are unprocessed or refined. Fiber-rich whole grains can help you feel full for longer, and may help you eat fewer calories.
7.1. Popcorn Popcorn is made from corn that expands when exposed to heat. Popcorn is said to be a healthy, low-calorie snack, when no butter or fat is used. 111 grams of popcorn has a calorie content of 31.
7.2. Shirataki Noodles Shirataki Noodles - Japanese noodles made from a tuber like konjac yams. Shirataki noodles have almost no calories and are rich in fiber. 100 noodles has a calorie content of 5.
7.3. Oats and oatmeal Oats - cereals rich in fiber and antioxidants, contain protein, several B vitamins and manganese. Studies reveal that eating oats is associated with lower LDL cholesterol levels and lower blood pressure. Eating oats has also been found to help with weight loss. 175 grams of oats have a calorie content of 124.
7.4. Wild Rice Wild rice is cooked and eaten almost like regular rice. However, it is slightly lower in calories than white or brown rice and provides fiber, protein, several B vitamins, zinc and manganese. 164 grams of wild rice has a calorie content of 166.
7.5. Quinoa Quinoa is gluten-free and has excellent levels of nutrients and antioxidants.
Quinoa contains more protein than most grains and provides several B vitamins, along with iron, magnesium and manganese. 185 grams of quinoa has a calorie content of 222.

8. Nuts

Nuts are high in calories. However, they are also very nutritious and should be included in the diet even while on calorie restriction.
8.1. Unsweetened Almond Milk Almond milk can be used by people who are allergic to milk and is significantly lower in calories than cow's milk. The calcium content in almond milk is similar to cow's milk and it also contains a lot of vitamin E. 240 ml of unsweetened almond milk has a calorie content of 38.
8.2 Chestnuts Chestnuts are rich in fiber, vitamin C, folate and very low calories. 28 grams of chestnuts has a calorie content of 63.

9. Drinks

Sugary drinks are the enemy of weight loss. However, sugar-free drinks are all low in calories.
9.1. Water Water, the best beverage you can consume and always has zero calories.
9.2. Unsweetened Tea Unsweetened tea contains no calories and provides beneficial plant compounds, especially green tea.
9.3. Black Coffee Sugary drinks from coffee shops are high in calories. On the other hand, black coffee is known as a calorie-free beverage. Some coffee drinkers have a lower risk of certain chronic diseases.
9.4. Carbonated water Carbonated water is a good and healthy alternative to sugary soft drinks. Most carbonated water is simply water with added carbon dioxide.

10. Spices

10.1 Herbs Herbs are added to dishes to enhance flavor. Even these herbs may have health benefits. Cinnamon, turmeric, garlic, ginger, and cayenne pepper are spices that are particularly rich in antioxidants and beneficial plant compounds.
10.2 Low-calorie condiments Some very low-calorie condiments: Vinegar: 3 calories per tablespoon (15 ml), Lemon juice: 3 calories per teaspoon (5 ml), Salsa: 4 calories per tablespoon (15 grams)
A calorie-restricted diet can't be boring or bland. Because of the fact, there are many healthy foods that are full of flavor but low in calories. At the same time, consuming a variety of nutrient-rich foods will ensure that the body receives the nutrients it needs.

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