There are various foods that can help one lose weight gain and obesity which affects health and has many negative results on the body. Certain cancers, high blood pressure, heart diseases, type 2 diabetes are some of the results of weight gain and obesity. However, now you can easily free yourself from the woes of critical diseases by munching on delicious low calorie foods at home.
Definition of Low Calorie Foods
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Low calorie foods are health-nourishing ingredients which the body spends more calories digesting them and extracting all nutrients from them. This means these foods burn more calories in digesting them rather than contributing.
Low Calorie foods not only help with weight loss but they also help boost the immune system which can save one from frequent doctor visits eventually saving money. There are a lot of fruits and vegetables to choose from when it comes to low calorie foods.
List of Low Calorie Foods for Losing Weight Quickly
Salads
Salads are the most obvious low calorie food. When it comes to salads, the dressing and adding sugar and salt takes the calorie amount go up. It is the base of the salad which is low in calorie.
Cucumber, tomatoes, onions and carrots are low calorie foods one can add in a salad.
Except helping in weight loss these ingredients of the salad also have other benefits.
- Cucumbers have high pretty high water content, hence a very low calorie contributor.
- Tomatoes have a high concentration of lycopene, an antioxidant rarely present among other vegetables which helps fight cancer and protects against heart diseases. Tomatoes also contain fiber, vitamin C and potassium.
- Onions help with the cardiovascular system, some type of cancer and bone tissues.
- Carrots help with digestion and also protect the eyesight. They are very low in cholesterol and saturated fat.
Apple
Apple is considered one of the healthiest fruits because of its minerals, vitamins and antioxidants. It also contains pectin that helps people feel they are full and do not ask for food.
Apples can also be tossed in the morning bowl of cereal, muesli or oatmeal. One medium sized apple contains about 85% water and water-rich foods are filling and are low in calorie contents.
Apart from being a low calorie food, apples also prevent certain types of cancer, prevent mental decline and also reduces the risk of heart diseases.
Watermelon
On a summer day, who does not love to gorge over a cool and refreshing watermelon slice? Nipping the hunger pangs to a great extent, the watermelon slices are delicious snacks which can help you losing weight as well.
Due to the amount of water a watermelon has, it does the job of filling up a person. Watermelons are also rich in antioxidants. They have very less calorie wherein 100 gram of watermelon contains only 30 calories and no saturated fat. They also help in blood circulation and relaxing blood vessels.
Another mistake people make is throwing away the seeds. Watermelon seeds are rich in lysine which helps against diabetics. The seeds are packed with magnesium, iron and folate useful for pregnant women. They are also low in calorie.
However, overindulgence will only lead to negative sides; therefore, you cannot get benefit by eating three watermelons. It will take a toll on your weight loss campaign. Using it as a small snack can limit the harm.
Broccoli
Broccoli is a healthy and tasty vegetable which comes from the cabbage family. It is rich in dozens of nutrients and is said to have the most nutrients in a vegetable. Broccoli is high in fiber and helps in digestion, maintains low blood pressure, prevents constipation and also curbs overeating. It can help in weight loss because of its high fiber content and to meet their protein requirement, broccoli is a must for vegans.
Lime
Limes are useful both to keep one healthy and lose weight. Limes are a type of citrus food which is an excellent source of antioxidants. Free radicals or chemicals that harm cells are stopped by these antioxidants. Limes are a good source of vitamin A, B, C and D, potassium, magnesium and calcium.
The citric acid in lime can boost metabolism helping one store less fat and burn more calories. They also help to lower blood sugar, reduce heart diseases, prevent cancer and rejuvenate skin.
Egg
Eggs are feared for having high cholesterol and causing heart attacks but recent studies have revealed that eggs do not cause heart attacks not do they affect blood cholesterol. Moreover they are one of the best foods to eat if one needs to lose weight.
Eggs are full of protein and healthy fats; they can make one feel full with the very low amount of calorie. They contain nutrients and are capable of providing all the nutrients one needs on a low calorie diet.
A typical whole egg weighing 100 gram is a low calorie food. It contains 52 calories and they are full of protein. Boiled, half-boiled or scrambled eggs without butter are low in calorie but adding oil or butter takes the calorie content higher.
ChickenÂ
Chicken breast is one of the low calorie foods requiring more time to digest; resulting in burning more calories. 100 grams of chicken breast use up to approximately 100 calories.
It is one of the weight loss friendly foods because it is high in protein and low in calories. One can burn up to 80-100 or more calories by eating a high protein diet and chicken is one of them.
Apart from helping with weight loss, chicken has calcium and phosphorous which helps to keep bones healthy, sustain muscles and cuts risks of arthritis.
Potato
It may seem ridiculous why potato a high in carb food has been included in this list but the truth is told, potatoes are packed with vitamins and keep off hunger for a long time. That does not apply for fried potatoes, chips or fries. Steam or roasted potatoes is a delicious energy giving a snack.
Potatoes are low calorie foods which are high in potassium which help in blood pressure count. Eating boiled potato makes one full and lets him/her stay away from other foods for a longer time.
Broths or Soups
Liquid foods are generally considered as less filling than solids. Now according to the research, the broth-based soup contains as much as nutrition as a solid meal. The simple reason behind this is that the similar ingredients are used in the soups.
If you start your day with a soup, you acquire 20% lesser calories than the solid meals. The broth has the potential to decrease calorie intake and then can offer the feeling of being full. As broth-based soups have made their position in the list of low calorie foods, you can keep your weight down with ease.
Several studies have shown that having a bowl of vegetable based liquid before a heavy meal helps consume a few calories. Adding water also makes the soup heavy and helps boost fullness. However you must keep in mind to avoid adding fatty foods in a soup such as butter, cream as it increases the calorie amount.
Just like apples, the citrus fruits have a high level of pectin curbing hunger pangs along with influencing slow digestion. Grapefruits and orange have around 87% water and they can fill up a little portion of the calorie intake.
As it is known that grapefruit can contribute in weight loss program, it is one of the easily found low calorie foods in the market. One of the studies indicates that grapefruit influences weight loss rapidly than placebo.
Pumpkin
Pumpkins are not only for Halloween. Pumpkins are a super healthy food which is not only low in calorie but full of fiber, vitamins and minerals. To get all the natural benefits, pumpkins can be eaten fresh or canned.
Besides pumpkins, pumpkin seeds are also rich in minerals. These tasty seeds are packed with fiber, protein, iron, copper, magnesium, zinc, potassium and many more minerals. They help one stay fit and healthy. Moreover, with their mono and polyunsaturated fat content, they raise metabolism and helps burn fat. Try to insert links
Cinnamon
Once an elite spice, cinnamon is full of manganese, fiber, calcium and iron. Besides being a natural appetite suppressant, it also manages insulin, decreases blood sugar, raises up metabolism. They also lower the cholesterol level.
Dates
Dates are a sweet chewy snack which is full of vitamin B6, magnesium, potassium and fiber. These minerals help balance sodium levels and increase energy. But one must make sure not to eat more than two a day because dry fruits tend to contain more calories.
Pears
With only 10 calories per pear, it is one of the low calorie foods which help in weight loss. Pears are also high in fiber, which can regulate the digestive system. Pears also have pectin which promotes fullness which leads to less intake of food.
Sweet corn
A typical sweet corn is one of the low calorie foods which has around 100 calories and is a good source of lutein and zeaxanthin both of which are helpful for eyes. Corn also has protein and dietary fiber which when together can help the feeling of fullness.
Fish
Fishes are rich in high quality proteins which are known to be filling. They are loaded with omega-3 fatty acids which increases satiety in obese and overweight people. However fish oil may boost one’s weight. Salmon, Tuna, Cod, Halibut and clams are some of the fishes that help with weight loss.
Baked, Boiled or steamed fish served with fresh citrus or yogurt based sauce is the best way to shed off weight.
Whole Grains
There are some whole grains that are rich in fiber and has a good amount of protein. Quinoa, brown rice, barley and oatmeal are some examples.
- Oatmeal contains beta glucans and soluble fibers which increase metabolic health. The higher fiber content in oatmeal promotes regular bowel movement. Oatmeal also prevents cancer, improves heart and brain health and lowers blood pressure.
- Barley is also similar to oats and also has a large number of soluble and insoluble fibers. It is high in protein content and also contains B vitamins, folate, iron zinc and manganese. Apart from weight loss, barley prevents osteoporosis, maintains the health of the digestive system, and improves skin health to mention a few.
Garlic
Garlic is another food which is low in calorie and helps weight loss. It also helps to boost immunity, fight cold and flu and detoxifies the body. It is being used for medical purposes since ancient times. Garlic is enriched with protein, Vitamin B1, B2, B3 and B6, Vitamin C, calcium, iron, potassium and zinc to mention a few.
The ingredient is also called the blood purifier. Moreover, it cleanses the system and flushes out toxins. You can take 2 cloves of water with half a lemon and warm water to shed pounds.
Beans
Beans are loaded with antioxidants, minerals, proteins, vitamins which can benefit your muscles and brain. They are high in fiber and help a person feel fuller because they take time to digest. Beans also help fight cancer, fight heart diseases, lower cholesterol. The high fiber content in beans fills your stomach longer and reduces blood sugar and gives a lot of energy.
When you are trying to lose weight, following a strict diet is mandatory but not easy to follow. If you are not determined in a long term diet, high-calorie foods will be tempting. Naturally, you will get bored of the same routine and most likely break the diet.
Low calorie foods can definitely help you eventually lose weight but regular exercise and a balanced diet inclusive of every nutrient required is the key to success.
However, be conscious about what you are eating because the pizzas and pastries cannot help you in the weight loss struggle. Also, hit the gym and eat smart.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/23818981
https://www.ncbi.nlm.nih.gov/pubmed/16579728
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