The most calorie foods table. There are to lose weight: we build a diet on low-calorie foods

The law requires that, in addition to all other information on packages with products sold in the store, their energy value was indicated. Those who follow their figure, it makes no sense to explain how much the price of this information. If the body receives more energy than is spent, weight gain is inevitable. Whichever weight loss diet you choose, it will almost certainly include the most low-calorie foods we have gathered in the table.

Calories Calories Strife

If you make a low-calorie product rating, then its vegetables, greens and some fruits will lead. There is a place in the top and white mushrooms, low-fat sour-milk products. But cereals, meat, fish, necessary for the body, it will not fall into it. Meanwhile, the food should be balanced. For this reason, we compiled the tables of the lowest calorie products for weight loss separately for vegetables, fruits, meat, fish, dairy and other products. After all, food for weight loss should not only be low-calorie, but also useful. If there are no elements in the body, it breaks down, and the consequences can be irreparable.

Yes, meat is much more calories than vegetables, but they can not replace it. Also you can not live without nuts, oils, fish. If you abandon a group of products, you need to think about how to replace it. For example, if you analyze, you can be sure that this is not the most low-calorie products, but without amino acids, a person can not survive. So when composing men, it is necessary to include products of different categories in it, even if these categories differ significantly in their energy value.

Lowest calorie vegetables

We offer a table of the 10 most low-calorie vegetables. They also will lead the list of the most low-calorie products for weight loss in general.

Many vegetables that are not included in the table, however, are much less caloric than other products. Thus, 100 grams of radish and eggplant contain less than 30 kcal, carrots - 33 kcal, beets - 40 kcal. The most caloric vegetable is potatoes (80 kcal per 100 g).

Green all without exception has a low energy value, while it is especially rich in vitamins, microelements, so that it needs to be included in the menu in a significant amount.

Table of caloric content of berries and fruits

Fruits and berries are also rich in vitamins. Calories coming with them into the body, can not be called empty. In addition, these foods are low-calorie. The table of fruits and berries, which have the lowest energy value, is proof of this.

Quite a bit was not enough to get into the leaderboard of oranges, pineapples, gooseberries, apples, apricots, red bilberries, blueberries, plums. But bananas and avocados are enemies of those who monitor their health, 100 grams of these fruits contain 90 kcal and 100 kcal, respectively.

Table of other low-calorie products

No matter how hard you try to achieve your goal of losing weight, you need not only fruits and vegetables. Below you can get acquainted with the list of products that are the most low-calorie in their category.

The product's name	Caloric content per 100 g
(raw)	34 kcal
Kefir (1%)	38 kcal
Cottage cheese is lean	80 kcal
Brynza	260 kcal
Parmesan	330 kcal
Green pea	75 kcal
Lentil (dry)	310 kcal
Oatmeal flakes (dry)	305 kcal
Pearl barley (dry)	342 kcal
Bread "Darnytsky"	206 kcal
Egg of chicken (1 pc.)	65 kcal
Ketchup	80 kcal
Almond	600 kcal
Cupid, white fish, caviar, crab sticks, pike perch	88 kcal
Flounder	70 kcal
Cod, hake	82 kcal
Squids, shrimps	92 kcal
Carp	112 kcal
Keta	127 kcal
Veal	90 kcal
Beef heart	87 kcal
Beef liver	98 kcal
Chickens	156 kcal

It can be seen from the table that if there is a need to cook something meat, give preference to veal, beef offal or poultry meat. From legumes, it makes sense to look at lentils (read on our website). Squid and shrimp are not as high-calorie as most types of fish. The lowest calorie fish is flounder.

By focusing on a table of low-calorie foods, you can easily compose a balanced diet menu.

Everyone knows that the 21st century is a century of abundance. Today, no one dies of hunger. The shelves of shops are full of food. However, there is a downside. Every year more and more people are full of people.

Those who do not want to replenish their ranks, you need to know the most low-calorie products for weight loss. The table, which is in a prominent place, will help you choose the option for cooking for breakfast, lunch and dinner.

What to Eat to Lose Weight: Low-calorie foods

This famous phrase is seen by many as a joke. However, it has long been known that in every joke there is only a joke. Today, nutritionists say: to lose weight, you must eat. True, not all in a row.

For losing weight you need to eat low-calorie foods.

For losing weight you need to eat low-calorie foods. For convenience, they are reduced to tables and diagrams. It is enough to remember some of them.

Among vegetables, broccoli and carrots are noted.  Their calorific value is less than 35 calories per 100 grams of the product. They are rich in trace elements and vitamins. In broccoli there are vegetable proteins, magnesium and calcium.

Scientists say that regular use of it in food reduces the risk of cancer.  Carrots are rich in carotene, strengthens the immune system and improves intestinal motility.

  If we talk about meat products, the low-calorie is low-fat veal.

If we talk about meat products, the low-fat is low-fat veal: 90 kcal per 100 g of product.

To everyone who grows thin, the use of protein in food is simply necessary. The body, with its lack, gets rid of muscle tissue, and then the accumulated fats begin to be split.

If we talk about low-calorie foods, we should mention green tea.  Firstly, it does not contain any calories. At the same time, it is rich in antioxidants, which help to purify the body of toxins.

  If we talk about low-calorie foods, we should mention green tea.

To improve health, it is enough to drink 4 cups a day.  In the world there are hundreds of varieties of a healthy drink. The diet certainly will not be boring.

List of foods containing few calories

Of course, this is by no means all products belonging to the category "the lowest calorie". Before making a table and menu for weight loss, you need to understand how to distinguish them from others.

To useful nutritionists include all those products, on the digestion of which the body spends more calories than it receives. The commoner, in order not to get confused, should learn a simple rule. If the product is 100 grams less than 100 calories, it is low-calorie.

  To useful nutritionists include all those products, on the digestion of which the body spends more calories than it receives.

To find out the caloric content of the product, it is burned in an oven and counted, how much energy was literally allocated.

All products used by man for food are conventionally divided into categories:

In a balanced diet of an adult, they must all be present. In the same group, there are low-calorie foods, and record-breakers by their number. Therefore, when making a menu, you should carefully choose the ingredients.

Below is a table of the most low-calorie foods, in particular vegetables and dairy products, for weight loss.

  Table of the most low-calorie foods, particularly vegetables and dairy products.

Of course, in this table, not all products are listed. But even they are quite enough to make a full-fledged temporary diet, without prejudice.

What determines the caloric content of products

But why are some foods high in calories and others not? Is it possible, without resorting to tables and measurements, to determine how many calories there are in it? There are several criteria for evaluating the usefulness of products.

At first,   The more fat in a product, the more it is caloric.  At their splitting, 2 times more energy is released than with the digestion of proteins and carbohydrates.

  The more fat in the product, the more it is caloric. But, of course, some vegetables are few. Supplement the diet with fruits and animal food.

The conclusion suggests itself. For weight loss you need to include in the diet of low-fat and low-fat foods.

Secondly, low-calorie foods contain a lot of fiber.  To digest it, the body needs more time. Therefore, after eating such foods for food, 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 pick up your favorite food without such an effect.

Thirdly, it is the presence of water in the products. The more water, the less other substances.  And if they are few, then there is nowhere to take calories. True, "watery" products are usually saturated for a short time. They are suitable as a snack.

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

  Vegetables are the lowest calorie foods for weight loss.

For a full-value diet, you need to include in the diet butter and cereals, although they are quite high in calories.

Myths about high-calorie foods

Perhaps one of the main myths is that you need to eat less. Of course, overeating is a scourge of modern society.

For a complete life support, a person needs a minimum of energy. Everyone has his own. Much depends on lifestyle, habits and metabolism.

Nutritionists advise instead of counting calories to reduce the portion of food intake to 250 ml in volume. This is quite enough for an adult.

Another common myth is the exaggerated use of low-fat products. Of course, deep-fried and fried potatoes are of little use. But the minimum amount of fat a person needs.

  Nutritionists recommend without fear to include in the diet of low-fat dairy products.

The famous phrase about the apple is already full of nausea. However, this is another myth about low-calorie foods. Snack with fruits, and even more apples, it is better not to, since they are a source of carbohydrates. The body will quickly digest them and require more.

It is better to take a snack natural yoghurt, low-fat cheese (50 grams), a glass of yogurt.

  Do not try to drink all the water in the world. For a full life support, 1-1.5 liters per day is enough.

Do not try to drink all the water in the world. For a full life support, 1-1.5 liters per day is enough.

Calorie Counting Rules

Food is usually not used in pure form. During cooking, their caloric content often changes. Yes, and is not eaten by 100 grams, but more or less. How then do you understand which foods are the lowest calorie for weight loss?

The table is no longer true.

  Food is usually not used in pure form. During cooking, their caloric content often changes.

You need to use simple rules for calculating calories:

1. We need to weigh all the products before cooking.
2. Multiply their weight by the calorie content of each.
3. When cooking soups, take into account: water has zero caloric value.
4. If the dish was fried, count the caloric value of the oil.
5. The first time to exclude complex dishes, where it's easy to make a mistake with calculating calories.
6. Read the label with the composition, which indicates the number of calories in the product.
7. Strictly adhere to the number of calories planned per day.
8. Not to starve!

Observing these simple rules, you will be able to go unnoticed to a healthy menu. Already after 2-3 weeks a list of low-calorie dishes will appear.

  Over time, and purchases in the store will become conscious. Hardly, the hand will reach for the chocolate.

Accordingly, purchases in the store will become conscious. Hardly, the hand will reach for the chocolate. Now we know for sure that there are as many calories in it as in a full-fledged lunch.

How many calories a day need to be consumed so as not to get stiff

Unfortunately, there is no clear answer to this question. Much depends on how many people burn calories. The more he moves, the more he naturally loses more energy.

  The diet should not be less than 1000 calories per day. It can cause irreparable harm to health.

The diet should not be less than 1000 calories per day.  It can cause irreparable harm to health. In order to start losing weight, it is enough to "not eat" 500 kcal per day.

To the body does not begin to rebel, experiencing a feeling of hunger, ideally you need to burn 300 calories by adding physical exertion. It can be a walking tour, a jog in the morning or a half-hour workout. The remaining 200 are simply a nuisance.

What to put in a basis of a diet

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

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

It is possible that someone will be lucky, and he will have a similar lifestyle and metabolism. However, this happens rarely. therefore will have to make a menu yourself. Without special knowledge, this is not easy.

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

It would be desirable to notice, it is not enough to use the most low-calorie products for growing thin. It is still necessary to find time for easy physical exertion.

No calorie table will help to make the body fit. Especially if you need to lose a few dozen kilograms.

How to maintain health, trying to lose weight

Most people trying to lose weight already suffer from obesity. It is accompanied by a number of chronic diseases. Even if losing weight does not know about it, during a diet they can become aggravated. To prevent this, you need to know in every way. This also applies to diets.

  Do not wait for quick results. Kilograms were full for years. Lose them in an instant will not work.

At first, do not wait for quick results. Kilograms were full for years. Lose them in an instant will not work. Therefore, it is not necessary to exhaust yourself with hunger strikes and many hours of training. It is better to go to the goal slowly but surely.

Note!  For successful weight loss, it is not necessary to set a goal of "-30 kg". It is better to first lose 10 kilograms, then another 10 and so on, until the cherished figure appears on the scales.

Secondly, you need to look after yourself. During the diet, the skin requires special attention. Be sure to use a scrub to remove the deadened particles, anti-aging face cream and do a light massage. This will help to keep the skin tight, and relieve stretch marks in the future.

  You should take a multivitamin, because the diet varies with the diet. In new conditions, the body may not have enough of the necessary substances to fight viruses.

Thirdly, should take multivitamins, because when dieting diet changes. In new conditions, the body may not have enough of the necessary substances to fight viruses. Forgetting is not only unpleasant. Often during illness the person regrets itself and can fail.

Fourthly,   Do not give up your favorite dishes.  Just prepare them in accordance with the new rules.

  Do not give up your favorite dishes. Just prepare them in accordance with the new rules.

Cutlets can not be fried, and bake in the oven or cook for a couple. Favorite pasta fill is not butter, and olive. For sure, everyone will find a solution for themselves, how not to deny yourself a favorite dish.

Fifthly, no express diets. Of course, eating one carrot and celery is impossible not to lose weight. However, quickly lost pounds will also quickly return.

Often after a hunger strike, the body reacts with an even more intensive weight gain. In addition, it is impossible to live fully, eating so poorly.

Delicious recipes for low-calorie foods

Knowing the most low-calorie slimming products, the table of which is given above, you can easily prepare healthy dishes. To slightly ease the task, there are several interesting recipes.

  Knowing the most low-calorie slimming products, the table of which is given above, you can easily prepare healthy dishes.

Vegetable soufflé

For 3 servings you will need:

And you recipefollowing:

1. Boil vegetables in salted water until half cooked.
2. Leave on a sieve, drain water. In the meantime, whip the proteins into a thick foam.
3. Separately grind the broccoli, carrots and cauliflower, pouring the milk. It should be a gentle mashed potatoes.
4. Divide the proteins into 3 parts and mix in vegetable purees.
5. Lay them in layers in a silicone form: broccoli, cauliflower, carrots.
6. Set in a steamer and cook for 15-17 minutes until completely ready.

Dietary chicken cutlets with vegetables

For 8 pieces you will need:

Preparation instructions:

1. In the meat grinder, roll the fillets and vegetables. Defrost the latter is not necessary. It is very convenient to use ready-made mixtures. Then cutlets turn out bright and interesting. For example, broccoli, green beans, carrots and paprika.
2. Add spices and salt to taste.
3. Line the baking sheet with baking paper.
4. Wet hands to form cutlets and put them into it.
5. Put in the oven bake at 180 degrees for 20-25 minutes, until an appetizing crust appears.
6. You can serve with salad from boiled beets with yogurt and prunes.

Low-calorie dessert for dinner

Per serving:

Instructions for cooking:

1. In the oven, bake the apple until cooked. Beforehand, remove the middle, puncture it in several places so that the skin does not crack, and wrap it in foil. It will take 20-25 minutes.
2. Then remove the skin, grate it on the finest grater or grind it in a mash.
3. Prune the pour with boiling water, leave for 10-15 minutes, then drain the water.
4. Now proceed to assemble the dessert. In high croutons add the products layers: half curd, grated apple, prunes.
5. Repeat the layers again.
6. Sprinkle with ground cinnamon or other favorite spice.

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

In this video you will find out which top-10 products should be eaten for weight loss.

From this video you will find out what you can eat at night to not get better.

Calories, which the body could not use up, are converted to fat stores. In order to lose weight, you need to create a calorie deficit. This axiom is known to practically everyone. There are only two ways to solve this problem: increasing physical activity and reducing the number of calories consumed. The first method requires some effort and time to visit the gym. The second method is easier to use. It is enough to conduct an audit in the refrigerator and load the most low-calorie products for weight loss.

Caloric content of products is determined by their composition. The most low-calorie food is one in which the minimum amount of fat, or they are completely absent. Easily assimilated carbohydrates also significantly increase the energy value of the product. Low-calorie foods with high water content and fiber are different.

Low-calorie foods - vegetables and fruits

All vegetable food contains a large number of minerals, vitamins, fiber, which normalizes digestion, helps to satiate faster and evacuates all harmful accumulations from the body. But the list of low-calorie foods is headed by greens and vegetables. Dill, parsley, onion, garlic, zucchini, cucumber, sorrel, broccoli, cauliflower, asparagus, celery are considered to be products with a negative caloric content. On their digestion the body spends more energy than it receives.

Lose weight and other vegetables. Tomatoes, aubergines, Bulgarian pepper, carrots, beets, turnips - all these products are characterized by low energy value. If we talk about potatoes, then the controversy surrounding this product does not abate. Of course, that french fries do not place in the diet of a slimming person. But the young boiled potatoes will not harm the figure and in limited quantities it can be used.

The list of low-calorie vegetable products is continued. Compared to vegetables, they contain more carbohydrates, but for the most part they are fructose. Apples, pears, cherries, blackberries, raspberries, peaches, watermelon, grapefruit, pineapple, orange, kiwi, pomegranate, gooseberries are low-calorie and tasty foods.

The greatest benefits for the body are the fresh gifts of fields and gardens. As a result of heat treatment, a significant portion of vitamins and useful properties  is lost. But this rule does not apply to all vegetables. For example, the content of beta-carotene in boiled carrots is much higher than in the raw. Baked eggplant contains more biological active substances and antioxidants compared to fresh. The concentration of lycopene rises in tomatoes after heat treatment. Such methods of cooking vegetables, like deep frying, the addition of mayonnaise are able from the most useful product to create a powerful weight gain catalyst.

Table low-calorie slimming products of plant origin

The product's name	Caloric content per 100 g
Parsley
Dill
Green onion
Bulb onions
White cabbage
Cabbage
Cauliflower
Broccoli
Asparagus
Ruccola
Celery
Cucumber
Carrot
Beet
A tomato
Potatoes
Sweet Bulgarian pepper
Chilli
String beans
Pumpkin
Pear
Cherry
Blackberry
Cranberry
An Apple
Strawberry
Watermelon
Peach
Orange
Lemon
Grapefruit
Kiwi
Gooseberry

The most useful low-calorie products of animal origin

The supplier of high-grade protein is food of animal origin. It can not boast as low in calories as vegetables and fruits, but you can not completely exclude it from your diet. Protein is a vital nutrient, it is necessary for building cells, muscle, bone tissue.

The list of meat low-calorie products does not include sausages, pates, semi-finished products. All this food contains a lot of hidden fat. The dietary category includes lean beef, veal, offal: liver, heart, udder. Poultry fillets, rabbit meat, horse meat are the most nutritious and at the same time low-calorie foods. To maintain the dietary properties of meat, it is recommended to cook it steamed, boiled, stewed, baked in the oven or on the grill.

Chicken, quail eggs occupy a worthy place in the list of foods with a high protein content and low caloric content. Their benefit to the body is beyond doubt. Chicken eggs are not only sources of protein, which are absorbed almost completely, but also suppliers of 96 minerals, choline, vitamins E, A, D, B.

Low-calorie fish products are healthy foods that can not cause weight gain. In addition to protein, the fish contains useful fats, iodine, calcium, phosphorus. The most low-fat and low-calorie representatives of the fish kingdom are cod carp, carp, hake, pike, pollock, trout, sea bass, flounder. Competitive competition is left for them by squid, shrimp, mussels. In fact, seafood is a significant part of any dietary diet.

Table low-calorie food for weight loss with increased protein content

The product's name	Protein	Caloric content per 100 g
Veal
Beef
Liver
A heart
Chicken fillet
Turkey meat
horsemeat
Rabbit
Egg
Quail egg
Trout
Cod
Carp
Squid

Lowest calorie dairy products

Milk and dairy products are also on the list of products for weight loss. In addition to protein, they enrich the body with calcium and phosphorus, the deficiency of which is the cause of osteoporosis. Sour-milk bacteria contribute to an increase in immunity, normalize the intestinal microflora and its work.

When choosing a dairy product, it is important to pay attention to the fat content. For a long time adherents of dietary nutrition adhered to the principle that only products with zero percent of fat content can be useful. Numerous studies have dispelled this myth and proved the opposite: milk fat is necessary for weight loss. Moreover, its lack is capable of provoking weight gain. Of course, this does not mean that you need to choose the most fat cottage cheese and abundantly water it homemade sour cream. Balance is necessary in everything.

Name	Caloric content per 100 g
cottage cheese 0% fat content
curd 0.6%
cottage cheese granular 5%
serum
kefir 0%
kefir 1%
kefir 2,5%
milk 1.5%
milk 2.5%
fermented baked goods 2,5%
curdled milk

Low-calorie products - mushrooms

Mushrooms occupy a separate place in nature and represent a special kingdom. The uniqueness of the fungus as a product for weight loss lies in its high nutritional value and low calorie content. In 100 grams of white fungus, only 30 calories, in 100 grams of cherries, 38 kcal.

The most diet drinks

In this category of products, the absolute leader is pure drinking water. Nutritionists and physiologists recommend monitoring fluid intake. The daily norm of the consumed liquid should not be less than 1.5 liters per day. Depending on the age, time of year, region of residence, this indicator may increase.

Green tea is a favorite drink of most weight loss. Absence of calories, pleasant taste, huge range of useful properties make it one of the most popular and harmless means for weight correction.

For the human body is extremely important balanced diet  and the production of proteins, fats and carbohydrates in sufficient quantities. Without these ingredients, the body will not function properly, and the excess of these substances leads to extremely negative consequences.

With an excess of protein, the body does not have time to digest it, it sinks to the bottom of the intestine undigested and begins to decompose there, releasing substances that poison the body.

The use of a significant amount of fat complicates the metabolic processes, which leads not only to obesity, but also inhibits nervous activity. A large number of carbohydrates are converted by the body into fat, which also leads to obesity.

Frequent or regular consumption of high-calorie foods, which is rich in fats, leads to hypertension, the formation of cholesterol plaques, stroke. Still, the intake of not a small amount of fat causes in the body the release of free radicals, and they cause the formation of malignant tumors.

Well, do not forget about the banal obesity, which not only hinders in terms of beauty, but also leads to the development of many associated weight gain illnesses.

But, do not immediately throw a bottle of olive oil in the garbage! As the man's desire for reduced consumption of fats is not great, getting rid of them will not come about at all.

According to the tables of caloric content, each product has in its composition these components, namely:

• water;
• carbohydrates;
• protein;
• fats.

For example: the fat that is in the fish is polyunsaturated fatty acids (omega 5), ​​they are simply necessary for our body. Nuts (almonds), which also have fats (omega 6), irreplaceable for the work of our body.

List of low-calorie foods

Low-calorie products are those that, according to the calorie table, did not gain 100 kilocalories per 100 grams of weight.

In meat products, this is veal. From meat by-products to low-calorie products are:

• beef buds;
• beef liver;
• pork heart;
• pork kidney.
• lamb kidney;
• lamb heart;

Low-calorie protein products are some types of fish, both marine and river. This is not a complete list of the low-calorie fish kingdom.

Sea fish:

• flounder;
• smelt;
• ice;
• makrusus;
• pollock;
• navaga;
• blue whiting;
• cod.

Freshwater fish:

• crucian carp;
• carp;
• burbot;
• perch river;
• zander.

Milk and dairy products:

• milk acidophilic;
• natural yoghurt;
• yogurt;
• milk;
• kefir;
• fermented woman;
• cottage cheese is low-fat.

And also, vegetables and fruits, nature in them is laid few calories, however, there are exceptions. Vegetables got out of the list of garlic, typing as many as 106 kcal. In the fruit, rosehip and dates are in the lead, gaining 101 and 281 kcal, respectively.

Up to 40 calories

• eggplant - 26 kcal;
• zucchini - 27 kcal;
• white cabbage - 27 kcal;
• onion (feather) - 22 kcal;
• carrots - 30 kcal;
• cucumbers - 13 kcal;
• sorrel - 21 kcal;
• pepper - 27 kcal;
• radish - 32 kcal;
• turnip - 26 kcal;
• lettuce - 13 kcal;
• cabbage colored - 29 kcal;
• radish - 19 kcal;
• tomatoes - 19 kcal;
• string beans - 32 kcal;
• spinach - 28 kcal.

• berries of quince - 38 kcal;
• plum plum - 34 kcal;
• orange - 37 kcal;
• grapefruit - 38 kcal;
• lemon - 32 kcal;
• mandarin - 37 calories;
• berries of blueberries - 35 kcal;
• berries of blackberries - 33 kcal;
• berries of cranberries - 38 kcal;
• berries cloudberry - 31 calories;
• berries of sea-buckthorn - 30 kcal;
• currant berries - 39 kcal;

Seafood:

• cabbage sea - 5 kcal;
• trepangi - 35 kcal.

Up to 70 calories

• onion - 44 kcal;
• parsley (root, herbs) - 46 kcal;
• beet - 47 kcal;

• fruits of apricot - 46 kcal;
• pineapple - 47 kcal;
• berries of cherry - 48 kcal;
• fruits of pomegranate - 51 kcal;
• fruits of a pear - 43 kcal;
• figs - 55 kcal;
• berries of dogwood - 45 kcal;
• fruits of peach - 44 kcal;
• berries of mountain ash - 58 kcal;
• berries of plum - 43 kcal;
• fruits of persimmon - 63 kcal;
• berries of sweet cherry - 52 kcal;
• berries of mulberries - 53 kcal;
• apples - 46 kcal;
• berries of cranberries - 40 kcal;
• berries of grapes - 69 kcal;
• berries of strawberries - 41 calories;
• berries of gooseberries - 44 kcal;
• berries of raspberry - 41 kcal;
• berries of blueberries - 41 calories;
• currant black - 41 kcal.

Meat by-products:

• beef kidneys - 67 calories.

• makrus - 60 kcal;
• pollock - 69 calories;
• crabs - 69 calories;

Dairy:

• natural yogurt - 52 kcal;
• kefir (fatty) - 58 kcal;
• milk - 59 kcal;
• curdled milk - 57 kcal.

Low-calorie foods for a diet

• rice boiled (brown);
• radish;
• yogurt;
• boiled lentils;
• champignon;
• all greens for salads;
• cabbage;
• tomatoes and cucumbers.

Fiber, found in fresh vegetables, slows down the process of assimilation of carbohydrates and fats in the body, nutrients from food, can be better absorbed, and not turn into fatty deposits.

Low-calorie foods, from which a salad is prepared, will be useful as dietary food, only in the case of self-preparation for refueling. Instead of mayonnaise and sunflower oil for refueling, take a lemon or apple cider vinegar.

Intending to lose weight with a low calorie diet, it is worth remembering that the number of calories should not be less than 1000-1400 per day. Otherwise, there is a risk of serious damage to health. Ideally, a diet should be developed by a dietitian. In such a diet, proteins should predominate, then weight loss will be due to fat burning, and not muscle mass.

Low-calorie menu:

• Breakfast 200 ml of juice (fruit, vegetable), a small cracker.
• The second breakfast: tea 150 ml (without sugar), black bread 60 gr with meat (boiled, grilled) 60 gr, 2 tomatoes.
• Lunch: borsch 200 ml, 1 soft-boiled egg, boiled fish 60 g, boiled potatoes 2 pcs, salad of vegetables 100 gr.
• Lunch: fruit 150 gr, biscuit 40 gr.
• Dinner: kefir low-fat 200 ml, stale muffin 40 grams, a teaspoon of jam.

Low-fat breakfast

For breakfast, you can prepare oatmeal porridge by adding skim milk. It can crumble an apple, a banana or dried fruits: raisins, dried apricots, prunes.

An excellent option - cereal of whole grains and ground: pearl barley, wheat, miner, barley. To such porridges it is possible to prepare a salad or make them sweet, adding honey and fruit.

Low-fat lunch

Most often for dinner they prepare the most hearty dishes. But they can be made even from the most low-calorie foods. So, for example, you can cook eggplants with mushrooms and tomatoes, baked in the oven. Salad with beans is perfect for them.

The second option for lunch will be a liver with apples in the oven, as well as a winter salad of beets, cucumbers and carrots. Recipes of these dishes can be read below.

Low-fat dinner

Caloric content of such a dinner should not be above 350 units. So, this rule corresponds to such dishes as vegetable ragout, rice with vegetables, seafood salad, casserole with spinach.

All these dishes will have a great effect on losing weight and at the same time will saturate the body with all the necessary vitamins and microelements.

Recipes of low-calorie dishes

Baked eggplants with mushrooms and tomatoes

Ingredients:

• eggplant - 450 gr;
• tomatoes - 250 gr;
• cheese (solid) - 90 gr;
• mushrooms -250 g;
• sour cream - 150 gr;
• garlic - 3 slices;
• greenery;
• salt.

Preparation:

Wash the eggplant and cut into slices. Salt and set aside for 30 minutes, so that they nebyli bitter. Rinse the eggplant with water. Cut the tomatoes and mushrooms into slices. Pass the garlic through a press or finely chop, mix it with sour cream.

Grate the cheese on a grater or cut into thin slices. Lay out the layers in layers, aubergines, top mushrooms and tomatoes. From above on tomatoes we spread sour cream with garlic and sprinkle with cheese. Bake at a temperature of 180 - 190 ° C, 35 minutes.

Baked liver with apples

Ingredients:

• beef liver - 450 g;
• onion - 4 pieces;
• apples (sour) - 300 g;
• sour cream - 150 g;
• olive oil - 1 tbsp;
• pepper, salt;
• foil for baking.

Preparation:

Wash and clean the liver. Cut into portions, wrap in food film and discourage. Salt and pepper. Peel the onion, cut into cubes and fry in olive oil. Peel apples from the peel and seeds, grate on a large grater.

Fold the foil into rectangles of 15-17 cm. Lay the liver, onion, apples and grease on the foil with sour cream. Roll up the edges of the foil by forming envelopes. Bake 10 - 15 minutes at 250 ° C, then open the foil for another 20 minutes.

Low-calorie salads

Winter salad

Ingredients:

• beets - 3 pcs;
• carrots - 3 pcs;
• pickled cucumbers - 3 pcs;
• oil (mustard, linen) - 1 tbsp. l;
• green peas - 4 tbsp. l;
• onions -0.5 bulbs.

Preparation:

Boil the vegetables, cool, clean and cut into cubes. Add onions, peas and mustard oil, mix everything. Spread on a plate and decorate with greens. If desired, the greens can be finely chopped into a salad.

Vegetable salad with beans

Ingredients:

• tomatoes - 2 pcs;
• haricot bean - 0.5 cup;
• cucumbers - 3 pieces;
• lemon - 0,5 pieces;
• onions (medium) - 1 pc;
• sweet pepper - 2 pieces;
• lettuce (leaves) - 1 bunch;
• oil (olive, linseed) - 1 tbsp;
• a pinch of salt.

Preparation:

Wash greens and vegetables. Peel the onion from the peel, and pepper from the seeds. Pepper, cucumbers, tomatoes cut into large slices, lettuce tear small plates. Add the beans, lemon juice, flaxseed oil, salt and mix.

The rules of balanced nutrition

1. Dishes need to be cooked steamed, grilled or in the oven, without sauces and butter.
2. It is necessary to drink 1,8 - 2 liters of clean water per day. If you drink water before eating, the feeling of hunger will become dull, which will help reduce the amount of food you take and remove slag from the body.
3. For such diets, a portion of protein and cereal is 100 grams, and a serving of fruits and vegetables is 200 grams.
4. Do not eat after eating apples, they increase the caloric intake of food by 10%, it is better to leave the apple for a separate snack.
5. The meal takes place up to 6 times a day.

How to lose weight on low-calorie foods

To engage in active physical activity for losing weight, while leaving in the diet fatty foods, long and not effective. It is worth to get off the treadmill, as the body immediately dials all the expended "wealth" back. But very often, there is not enough time for active sports!

Products that promote weight gain

• fruit juices, even freshly squeezed;
• sugar;
• cakes and pastries;
• margarine;
• alcoholic beverages;
• sweet water;
• sausages, sausages;
• potato chips;
• sausages;
• mutton;
• breakfast cereals.

It is much more effective not to change the way of life, to change the diet to a low-calorie diet. Do not feel hungry to lose weight and do not exhaust yourself in the gym.

To achieve the result as soon as possible, it is necessary to do an unloading day for the organism once a week, consuming not 1400 calories per day, but cutting the diet to 800-1100 kcal. This will not allow the body to get used to a diet and begin to accumulate "reserves" again.

The first thing you want to lose weight is the need to keep a strict calorie count. It is the deficit of fat and the increase physical activity are considered to be the sculptors of the ideal body. Following this formula, slimming people begin to build their diet on the most low-calorie foods. But how among the whole variety of edible things to do right choice? Help comes special tables, which indicate the calorie content of products.

Vegetables and fruits

First place among the most low-calorie products are vegetables and fruits. They contain a large number of vitamins, minerals and fiber, necessary for the normalization of digestion, rapid saturation and removal of toxins from the body. That's why experts in the field of medicine and fitness recommend that you include as much plant food as possible in your daily diet.

However, this group also has its own leaders. If you are trying to tidy up the figure, you should eat greens and vegetables such as zucchini, cucumber, sorrel, broccoli, cauliflower and celery. On their digestion the organism spends much more energy than it receives.

The next group also has a low energy value. These are carrots, beets, eggplants, peppers, tomatoes and turnips. To her, you can include young potatoes. Around this vegetable is constantly being debated: you can or can not use it during a diet. It all depends on the method of preparation. A little boiled potatoes will not do much harm to your figure. But here a solid portion of fried potatoes can easily lead to the appearance of excess weight.

To consume the gifts of nature is better in fresh form, since after heat treatment they lose a lot of useful properties

Fruits continue the list of products for weight loss. Compared with vegetables, they contain a little more carbohydrates, but this is due to fructose in their composition, which is absorbed by the body much easier and faster than sugar refined sugar.

It should be noted that it is better to consume the gifts of nature fresh, since after heat treatment they lose a lot of useful properties. However, this does not apply to all plant products. For example, boiled carrots contain much more beta-carotene than fresh carrots. And in baked eggplants the amount of useful antioxidants and biologically active substances increases.

Below is a table of vegetables and fruits for making a low-calorie menu.

			Caloric content (kcal per 100 g of product)
Parsley		Sweet Bulgarian pepper
		Chilli
Green onion		String beans
Bulb onions
White cabbage
Cabbage
Cauliflower
Broccoli
		Strawberry
Celery
		Orange
		Grapefruit
Potatoes
		Gooseberry

Table of products of animal origin

Products for weight loss of animal origin - an indispensable source of protein. Compared with vegetables and fruits, this group contains a lot more calories, but it is by no means impossible to exclude it from your diet. After all, proteins are vital tools for building cells, muscles and bones.

It should be noted that the list of the most low-calorie products does not include ready-made meat products: sausages, semi-finished or pâtés. They are full of hidden fats and are more suitable for weight gain than for reducing it. To the dietary group should include low-fat varieties of meat: veal, beef, chicken fillet, rabbit and horse meat. However, for this category, you must also use the right cooking methods. Fried or abundantly flavored with mayonnaise meat is not low-calorie. Therefore, for weight loss it is recommended to cook it, stew or bake it in the oven.

Eggs deserve special attention. They also belong to the category of low-calorie foods and are not only suppliers of protein, but also contain more than 90 minerals, vitamins of group E, A, D and B. Sea and river fish are also useful for losing weight. In addition to protein, it contains iodine, calcium, phosphorus and necessary for proper weight loss of omega-acids. To bring the figure in order, nutritionists recommend using only low-fat fish. For example, cod, pike, pollock, hake, trout or flounder. Worthy competition they can make such seafood, as squid, shrimp and mussels.

A list of low-calorie products of meat origin with a high protein content is presented below.

		Caloric content (kcal per 100 g of product)
Veal
Beef
Chicken fillet
Turkey meat
Rabbit
Egg
Quail egg

Dairy products

Milk and sour milk are considered to be equally useful products for weight loss. They are saturated with calcium and fluorine, they contain protein, promote immunity and normalize the intestinal microflora. When choosing the ingredients for a full menu, pay attention to the fatness indicator. There is a misconception that the lower it is, the better. However, this is not quite true. Do not completely deprive the body of animal fats. Their deficit, on the contrary, is capable of provoking weight gain. But do not rush to extremes: do not buy the most fat cottage cheese and fill it with thick sour cream. Observe the measure, and then the slender figure is guaranteed to you.

Below is a table of low-calorie sour-milk products.

	Caloric content (kcal per 100 g of product)
Cottage cheese skimmed
Curd 1%
Cottage cheese grainy 9%
Serum
Kefir 2,5%
Milk 1.5%
Milk 2.5%
Ryazhenka 2.5%
Butter

Mushrooms

Representatives of the kingdom of mushrooms occupy a special place both in nature and among dietary products. Their uniqueness lies in high nutritional value and insignificant calorie content. During numerous researches it was found out, that mushrooms can actively influence weight reduction. The most effective are mushrooms and oyster mushrooms. They excel cholesterol from the body and normalize metabolism. Mushrooms perfectly replace meat and reduce cravings for sweets.

We offer you a list of calories in mushrooms.

	Caloric content (kcal per 100 g of product )
White fresh
White dried
Underparts
Podosinoviki
Champignon

Beverages

Experienced doctors and nutritionists advise to pay attention to the consumption of liquids. Unconditional leader among the recommended drinks is clean water. Experts advise to consume at least 1.5-2 liters per day. Depending on the time of year, age and region of residence, this indicator may fluctuate.

Another favorite drink of people following a figure is green tea. It does not contain any calories, it has a pleasant taste and many useful properties. Green tea stimulates the nervous system, allows even with calorie deficiency to work quickly and efficiently and maintain an excellent state of health.

Some supporters rapid weight loss  use herbal preparations, which include senna. Be careful: take them better after consulting a doctor. After all, in addition to cleansing the intestine, they can cause severe diarrhea, cause dehydration and disrupt metabolism.

To properly build a diet based on the lowest calorie foods, take into account the recommendations below.

• Give up mono-diet, such as buckwheat or kefir. Your menu should be diverse and include all the necessary products for the normal functioning of the body.
• Try to keep the daily caloric intake of the diet at least 1200 kcal, and in case of inclusion in the regime of sports exercises - about 1400 kcal. Do not consider diets offering a daily calorie rate below this threshold.
• Do not make protein foods the basis of your menu to the detriment of other products. Excess protein further burdens the kidneys and badly affects the overall well-being.
• Strictly control the intake of carbohydrates. Eat vegetables, fruits and unpolished cereals. Discard the foods that contain sugar. Remember: high content carbohydrates provokes a sharp fluctuation in blood sugar and increases the layer of subcutaneous fat.
• Do not give up essential omega-acids. Replenish their shortage by eating nuts, vegetable oils and fatty fish.

Correct diet food  - Balanced consumption of the lowest calorie foods. Due to their low energy value, you can create a sufficient deficit of calories for effective and correct weight loss. A wide choice of methods for making such products (cooking, steaming, baking) and reasonable consumption of spices will reveal the multifaceted tastes and will support interest in the new food regime.