If you’re looking to lose weight or improve your health, eating low-calorie foods can be an important part of an overall lifestyle plan. Discover the best low-calorie foods.
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There is no question that low-calorie foods can aid in weight loss. However, many low-calorie foods aren’t always satisfying or filling. Additionally, they frequently make you feel hungry.
While sticking to a low-calorie diet may enable you to lose weight relatively rapidly, doctors warn that it is not healthy for long-term weight loss. However, eating low-calorie foods can be a significant component of a general lifestyle plan that also includes exercise and better sleep if you’re trying to reduce weight or improve your health. Additionally, certain low-calorie foods are more wholesome, tasty, and filling than others. You should limit your caloric intake while also making sure you get adequate protein, fiber, and other nutrients. Continue reading to find out more about the appropriate foods.
How Many Calories Should I Eat Per Day?
The U.S. Department of Agriculture’s dietary recommendations state that persons over 21 years of age should take between 1,600 and 3,000 calories each day.
However, a person’s daily calorie requirements can be influenced by a number of things, such as:
- Physical activity level.
- Age.
- Body composition (how much lean muscle versus fat you have)
- Gender.
- Genetics.
- Height.
- Hormones
- Medications.
- Weight.
What Is a Low-Calorie Diet?
Limiting your calorie intake is part of a low-calorie diet. According to many, 1,200 calories a day is the lowest caloric intake that an average person can have without endangering their health.
In fact, the majority of commercial diet plans are built around an average 1,200-calorie diet. Few people are “average,” though, and because everyone is different in terms of size, shape, and amount of physical activity, it’s crucial to customize your diet to meet your specific needs.
You shouldn’t focus just on the caloric content of foods when following a low-calorie diet. Choosing foods that are high in nutrients but low in calories is crucial. This entails emphasizing a wholesome diet that includes foods high in vitamins, minerals, fiber, protein, and other necessary nutrients per calorie.
Best Low-Calorie Breakfast Ideas
The best way to start the day is by eating a healthy breakfast. Here are some breakfast ideas that are calorie-efficient and high in nutrients.
Greek yogurt and berries
- 1 cup nonfat Greek yogurt (100 calories)
- ½ cup mixed beers, such as raspberries, blueberries, or strawberries (35 calories).
Total: 135 calories.
Egg white omelet with a side of mixed fruits
- 3 egg whites (51 calories)
- ¼ cup diced bell peppers (8 calories)
- ¼ cup diced tomatoes (6 calories).
- ¼ cup spinach (2 calories).
- ½ cup diced watermelon (23 calories)
- ¼ cup diced pineapple (28 calories)
- ½ banana, sliced (52 calories).
- ¼ cup blueberries (21 calories).
Total: 191 calories.
Steel-cut oatmeal
- ¼ cup dry steel-cut oats (150 calories).
- ½ cup water or almond milk (15 calories for unsweetened almond milk).
- 1 teaspoon honey (21 calories)
- Cinnamon to taste (2 calories).
Total: 188 calories.
Green banana smoothie
- 1 cup unsweetened almond milk (30 calories)
- ½ banana (52 calories).
- ½ cup frozen mixed berries (35 calories)
- 1 handful spinach (5 calories).
Total: 122 calories.
Avocado toast with whole-wheat bread
- 1 slice whole-wheat bread (80 calories).
- ¼ mashed or sliced avocado (60 calories).
- Pinch of salt, pepper and/or chili flakes (0 calories).
Total: 140 calories.
Chia seed pudding
- 2 tablespoons chia seeds (117 calories).
- ½ cup unsweetened almond milk (15 calories)
- 1 teaspoon honey (21 calories)
Total: 153 calories.
Scrambled tofu
- ½ cup crumbled tofu (94 calories)
- ¼ cup diced bell peppers (8 calories)
- ¼ cup diced onions (16 calories).
- ¼ teaspoon (1 calorie).
Total: 119 calories.
Cottage cheese and pineapple
Total: 118 calories.
Best Low-Calorie Meal (Lunch and Dinner) Ideas
Here are several delicious, well-balanced meal ideas to enjoy at lunch or dinner without overloading your plate with calories:
Grilled chicken salad
- 3 ounces grilled chicken breast (128 calories).
- 2 cups mixed salad greens (20 calories).
- ¼ cup cherry tomatoes (8 calories).
- ¼ cup cucumber slices (4 calories).
- 1 tablespoon light vinaigrette dressing (45 calories).
Total: 205 calories.
Veggie stir-fry
- 1 cup mixed vegetables (bell peppers, snap peas, carrots), stir-fried in 1 teaspoon olive oil (110 calories).
- ½ cup steamed brown rice (108 calories).
Total: 218 calories.
Tuna salad
- 3 ounces canned tuna in water (100 calories).
- 1 tablespoon light mayonnaise (45 calories).
- ¼ cup diced celery (6 calories).
- ¼ cup diced red onion (16 calories).
Total: 167 calories.
Baked salmon and vegetables
- 4 ounces baked salmon (180 calories).
- 1 cup steamed asparagus (40 calories).
- ½ cup quinoa (111 calories).
Total: 331 calories.
Spaghetti squash and marinara
- 1 cup cooked spaghetti squash (42 calories).
- ½ cup marinara sauce (70 calories).
- 1 tablespoon grated Parmesan cheese (22 calories).
Total: 134 calories.
Zucchini noodles (zoodles) with pesto
- 1 cup zoodles (20 calories).
- 1 tablespoon light pesto sauce (80 calories).
Total: 100 calories.
Stuffed bell peppers
- 1 bell pepper (24 calories).
- ½ cup cooked and seasoned lean ground turkey (120 calories).
- ¼ cup diced tomatoes (8 calories).
- ¼ cup cooked brown rice (54 calories).
Total: 206 calories.
Best Low-Calorie Snacks
Small meals throughout the day can help you maintain your energy and stave off hunger. While it may be handy to opt for pre-packaged snack packs with only 100 calories per bag, it’s crucial to steer clear of overly processed foods.
Eat nutrient-rich, low-calorie snacks like these to make the most of the calories you have:
Carrot sticks and hummus
- 1 cup raw carrot sticks (50 calories).
- 2 tablespoons hummus (50 calories).
Total: 100 calories.
Greek yogurt and cinnamon
- ½ cup nonfat Greek yogurt (50 calories).
- A sprinkle of cinnamon (2 calories).
Total: 52 calories.
Air-popped popcorn
- 3 cups air-popped popcorn (93 calories).
- A light sprinkle of salt and pepper to taste (0 calories).
Total: 93 calories.
Apple slices with peanut butter
- 1 medium apple, sliced (95 calories).
- 1 teaspoon natural peanut butter (33 calories).
Total: 128 calories.
Rice cake and avocado
- 1 plain rice cake (35 calories).
- ¼ mashed avocado (60 calories).
Total: 95 calories.
Other healthy, low-calorie snacks include:
- Almonds: 14 almonds (approximately 98 calories).
- Boiled egg: 1 hard-boiled egg (70 calories).
- Cherry tomatoes: 1 cup (30 calories).
- Edamame: ½ cup shelled, steamed (95 calories).
- Seaweed snacks: 1 packet of roasted seaweed snack (30-60 calories, depending on the brand).
Best Low-Calorie Desserts
Following your main meal, treat yourself to one of these healthy, low-calorie dessert recipes to satisfy your sweet tooth:
Berry parfait
- ½ cup nonfat Greek yogurt (50 calories).
- ½ cup mixed berries, such as raspberries, blueberries or strawberries (35 calories).
- 1 teaspoon honey (21 calories).
- 1 tablespoon granola (approximately 60 calories, depending on the brand and type).
Total: 166 calories.
Layer the yogurt, berries and granola in a mason jar, and drizzle with honey.
Chocolate-dipped strawberries
- 6 medium strawberries (24 calories).
- 1 ounce dark chocolate (roughly 150 calories, depending on the cocoa percentage).
Total: 174 calories.
Melt the dark chocolate in either the microwave or double boiler on the stovetop. One by one, carefully dip the strawberries into the melted chocolate. Place them on a tray lined with parchment paper, and refrigerate until the chocolate hardens. (Do not place them in the freezer.)
Frozen banana ice cream
- 1 medium banana, frozen and blended (105 calories)
- 1 teaspoon vanilla extract (12 calories)
- Pinch of salt (0 calories)
Total: 117 calories.
Blend the frozen banana slices, vanilla extract and salt in a food processor or blender until it becomes a creamy consistency.
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