People intending to lose weight often hear a lot about calories and how important it is to measure their caloric requirements. Many of these people usually ask “what does calorie mean? A calorie is a unit of measurement of energy describing the amount of energy obtained from a certain quantity of food or drink and it equals 4.1 joules. The body uses some calories to perform vital functions and daily activities while extra intaken calories are stored under the skin as fats. The higher calorie foods you eat, the more weight you gain.
The daily requirement of calories differs from one to another according to their age, gender, body mass index (BMI), and how physically active they are. Mostly, the normal range of caloric needs of adult men is 2000 – 2800 and 1800 – 2400 for adult women. Athletes and active people may need more calories than sedentary individuals. Over-weight people usually eat more than average caloric requirement daily, therefore they should decrease their caloric intake stepwise and avoid extreme restrictive regimes which may affect their health negatively.
Creating your diet plan should be based on making a calorie deficit, so your body starts consuming stored fats and loses weight. It is okay to start reducing your calorie intake by 100 – 200 calories, but you may have to increase this reduction to boost weight loss. you may need a nutritionist to help you personalize an ideal diet plan and motivate you to stick to it. Diet plans involve lifestyle modifications and dietary changes especially eating low-calorie and healthy foods. Some people may need to follow-up with their doctors to measure blood sugar and electrolyte level to make sure they are following a suitable diet plan.
Weight loss may be challenging and tough but fortunately, low-calorie foods are not limited and filling. People should know that discipline and stick to low-calorie foods are essential to lose weight. Many nutritionists consider choosing an easy to follow plan is the key to long-term results. There is plenty of healthy food that can help you cut down on daily calorie intake. We will cover the most nutritious and low-calorie foods.
1. Eggs
Eggs should be an essential ingredient in everybody’s breakfast. An average-size egg has nearly 70 calories which are relatively low. 70% of calories in each egg is in its yolk, so eating just whites will even lower calorie intake. Eggs are considered a rich source of protein as each egg contains about 6 grams of protein. Moreover, eggs are rich in vitamins and minerals especially sodium and potassium.
Interestingly, eggs can be used in various recipes. Boiled eggs can be added to pesto potato salad and increase its nutritional value significantly. Nutritionists usually recommend adding mashed potatoes to fried eggs with some greens as breakfast because it contains less than 200 calories and will boost your fullness and reduce your hunger.
2. Broccoli
Broccoli is an excellent recommendation for over-weight people as it is nutrient-dense and low in calories. Broccoli is one of the tastiest veggies which contains 33 calories for every 100 grams of it. Broccoli is well-known to have plenty of antioxidants that help your body detoxify circulating toxins. Broccoli is also rich in vitamin C which is essential for keeping blood vessels healthy and intact. It is believed that broccoli can provides your body with many nutrients with few calories so it will promote your weight loss.
Broccoli Caesar is one of the most delicious dishes. Although broccoli caesar is rich in many vitamins and nutrients, it is easy to make and anyone can rely on to make sure they cover their need for different minerals. Many people like roasted broccoli, so doctors usually advise them to add whole-milk yogurt to avoid GIT irritation. Broccoli can be eaten as a snack between meals to keep your satiety.
3. Mushroom
Mushroom is a type of fungus that is believed to be rich in many different vitamins such as vitamin B6, B3, and vitamin D. There are various kinds of mushrooms, the most common of these kinds are cultivated white button, crimini, Portobello, Shiitake, Oyster and maitake mushrooms. Mushrooms are incredibly low in calories as it is believed every 100 grams of it contain approximately 22 calories. All types of mushrooms are good sources of important minerals as copper, selenium, and potassium.
Mushroom is an extremely under-ratted vegetable when it comes to cooking, its soft texture and unique taste make it an exceptional addition to many dishes. Most salads could have their nutritional value enriched by adding mushrooms to them. Creamy mushroom soup is a favorable dish for many people because of its strong and deep flavor, it is an excellent choice for over-weight people as it has 38 calories per 100 grams. Nutritionists usually advise people to include mushrooms in their diet.
4. Oat
Oat which is a widely known cereal grain and one of the healthiest grains on earth is usually served at breakfast to boost fullness. Although oat contains a reasonable amount of carbohydrates, it is not considered the lightest food on our list because it has nearly 300 calories per 100 grams. A ½ cup serving (40 grams) of oats is often enough as breakfast and will help you keep satiety during the day. Oat is also a rich source of protein as it contains 17 grams of essential amino acids in every 100 grams. oats are fiber-rich grains, so it will fill you up and reduce your desire of eating.
Oats have a lot of health benefits and can be used in many dishes. Adding fruits to oats always enhance their flavor. Strawberries and cream Oatmeal is easily digested and so delectable. This oatmeal is easy to make, just place strawberries with milk and vanilla in a blender and mix them until its texture gets creamy, then add the desired amount of oats to the mixture and serve it in a bowl. Oatmeal will be a great addition to your diet.
5. Popcorn
Popcorn is believed to be the healthiest snack as it is loaded with fibers and amino acids. Popcorn incredibly reduces your hunger. Popcorn is rich in fibers, so its digestion process takes a long period which helps you feel satiated much longer. 40 grams of popcorn are usually enough to satisfy your hunger and make you feel filled up. Although popcorn is a filling and bulking snack, it is not considered low-calorie as every 100 grams of it contain 375 calories.
Popcorn is easy to make and most of its recipes are so underrated. Moreover, popcorn could be flavored with a lot of sweet and salty toppings. People often get surprised by how many recipes and flavors they can make homemade popcorn. Rosemary-parmesan popcorn is admired and recommended by many people, so you can try it.
6. Fish
Fish is an excellent source of protein and it is believed to be safer to eat frequently than beef. White fleshed fish are rich in omega 3 fatty acids and many other nutrients. Generally, fish is low in calories, as the average 100 grams of fish contain nearly 205 calories. Nutritionists always recommend salmon, flounder, and cod because they are believed to promote weight loss. Many studies showed that seafood especially fish has many health benefits and almost has not any contraindications.
You can enrich your diet by serving fish two-five times a week. There are a lot of nontraditional fish recipes you can make at home. Za’atar fish and chips are one of the most delicious dishes you will ever try, it is super healthy and low in calories. If you prefer salmon to cod, you might like to try roasted salmon with green bean salad.
7. Spinach
Spinach which is called a superfood is one of the most nutritious leafy vegetables. Spinach is loaded with many minerals such as potassium, magnesium, iron, and manganese. It is also rich in vitamins especially vitamin A, K and C. additionally, spinach contain a decent amount of antioxidants therefore it helps a lot in keeping the blood circulation toxins-free. It is estimated that every 100 grams of spinach have 23 calories, so spinach will be a perfect addition to your diet.
Spinach is known not to be a preferable dish to many people, particularly children. However, they change their mind after trying any of its nontraditional recipes. Spinach quesadillas is a flavorful dish and easy to make with simple ingredients.
8. Yogurt
Yogurt offers a lot of amino acids and other nutrients with few calories. Many nutritionists ask their over-weight clients to get used to eating one cup of yogurt as dinner. Normal yogurt is believed to be lower in calories than Greek yogurt, whereas Greek yogurt is richer in protein. Every 100 grams of yogurt contain about 58 calories. You can top it with your favorite fruits, nuts, or dry fruits to enjoy its taste much more.
9. Green bean
Green bean is often neglected by many people when planning their diet, although it is so healthy. Green beans are rich in dietary fibers, proteins, and minerals. Folate (vitamin B9) which is important to the nervous system is found abundantly in green beans. Green beans are extremely low in calories they contain 30 about calories per 100 grams.
Green beans are usually served at lunch, however, feel free to eat it anytime. People may serve green beans salad as a side dish or use it as a main course. Healthy green bean casserole is one the most nutritious dishes as it is components are green beans, mushrooms, garlic, and onion.
10. Shrimp
Shrimp has a variety of health benefits. Although shrimp is low in calories, it is believed to be a nutritional powerhouse. Shrimps pack a generous amount of protein and omega 3 fatty acids along with minerals such as copper, zinc, and selenium. Shrimps are also rich in the vitamin B complex. All these health benefits are combined in shrimps with a minimal number of calories as every 100 grams of it contain 100 calories.
Shrimps recipes are countless and could easily be made at home. Most of these recipes are amazingly filling and promote weight loss. grilled shrimp tacos and Thai shrimp soup are super healthy and low in carbs. To enjoy the most of your dish, make sure shrimps are fresh and cooked to a certain level of doneness.
11. Carrots
Carrots are essential in the diet of people trying to lose weight. Carrot is not only low in calories and weight loss friendly, but also it will supply you with multiple vitamins. It is known that carrots are loaded with beta-carotene as well as dietary fibers that will help you feel satiated. Carrots are rich in vitamin A, vitamin K and vitamin C which are so important in boosting immunity, regenerating dead cells, improving eyesight. An average-sized carrot contains approximately 24 calories which help you keep your calorie intake as low as possible in order to lose weight.
12. Lentils
Lentils are a type of legumes that is considered an excellent source of protein instead of meat for people trying to lose weight. Moreover, lentils are found to be a fiber-rich legume which is perfect to keep you satiated. Lentils are also rich in many minerals as copper, phosphorus, manganese, and iron. The Glycemic index (GI) of lentils is low as they are low in carbohydrates. Each 100 gram (1/2 cup) of lentils contain 115 calories
Nutritionists recommend French lentil salad for overweight patients due to its high nutritional value. French lentil salad is budget-friendly and could be made easily, so make sure to give it a try.
13. kale and brussels sprouts
kale and brussels sprouts which belong to the cabbage family, are extremely nutrient-dense. Cabbage generally has a low glycemic index, so it is extremely recommendable for obese people not only to promote their weight loss but also to supply them with plenty of nutrients. Studies evaluating the health benefits of kale found that it has a wide range of nutrients as vitamin C, vitamin A, and calcium, so no wonder it is included in almost all low-cal foods. 100 grams of kale contains 49 calories while 100 grams of brussels sprouts contain 35 calories.
You can enrich your nutrition and enjoy brussels sprouts and kale sauté twice weekly. There are a lot of recipes for kale and brussels sprouts. However, you can eat them raw.