Let’s know about low calorie foods. To lose weight, the intake of calories in your diet should be in moderation. During the calorie diet, a man should consume 1,200 to 1,600 calories throughout the day. Whereas a woman should consume 1,000 to 1,200 calories. Some people follow very low calorie diet in which they have to consume only 800 calories in the whole day. This diet is for reducing weight in a short time. Low calorie foods list for weight loss includes shakes, bars and soups. In this diet, you can reduce the weight by 2 to 3 kg in a week. If the calories in your diet are reduced too much, then you may have problems with digestion due to lack of calories. Because your body uses energy for digestion and that energy is not in your body. You can get information about low calorie foods chart from here.
low calorie foods list for weight loss
We can stay healthy only by keeping the intake of calories under control. Everyone should eat only low calorie foods in their routine. Below you can know about low calorie foods for weight loss which we can eat daily without fear of increasing calories.
1. Apple
The amount of calories is found in apples. There are 50 calories in 100 grams of Apple. Our body takes less fat from the pectin fiber present in apples. Due to the fiber in apple, it keeps our stomach full for a long time, so that we do not feel hungry soon. And also proves helpful in reducing weight.
2. Cucumber
There are only 16 calories in 100 grams of cucumber. It is rich in minerals, vitamins and electrolytes which are extremely hydrating. It helps in keeping the amount of water in our body normal.
3. Oatmeal
A good amount of fiber is found in oatmeal, which keeps our stomach full for a long time. There are 68 calories in 100 grams of Oatmeal which is perfect for those looking to lose weight.
4. Eggs
Eggs are considered to be the best base of protein that contains the least amount of calories. It should be included in your diet to lose weight.
5. Celery
There are 16 calories in 100 grams of Ajwain and it is included in negative calorie food. Fiber, vitamin A, vitamin C and folate are found in parsley.
6. Beet
Beetroot is a root vegetable which is deep red or purple in colour. The biggest advantage of eating beetroot is that it helps in keeping our blood pressure low.
7. Broth
Shorba comes in many variants such as chicken, mutton and vegetable. It can be eaten alone or can be eaten as a base for soup. We can call this as weight loss juice.
8. Cabbage
To get the benefits of cabbage, it can be eaten like a salad. Fermented cabbage is known as sauerkraut.
9. Broccoli
We can call broccoli the most healthy vegetable. By including it in the diet, you will always be healthy. It helps in fighting cancer.
10. Grapefruit
Grapefruit is a very good and nutritious fruit. You can eat it alone or you can also eat it with curd, salad and fish.
11. Kale
It is a type of cabbage with leaves. Earlier people did not know about its benefits. But now it is becoming popular among the people. It contains high fiber and water. It helps you to stay away from stomach trouble, it contains Vitamin B and Vitamin C.
12. Lemon
Lemon is also very beneficial for our health. To get the benefits of lemon, it is used to make water, salad, food spicy.
13. Papaya
Papaya is rich in fiber, vitamin C, antioxidants. It helps in reducing weight. It strengthens our immunity. Consuming papaya is good for those people who have diabetes.
14. Strawberry
Strawberry is a fruit that gives health along with taste. We can eat it with breakfast or salad. Eating strawberries keeps our blood pressure normal, strengthens the immune system, controls blood sugar, etc.
15. Tomato
Tomatoes can be eaten in many ways. Everyone likes to eat tomatoes in different ways. We can eat it raw, cooked or in the form of sauce. Our skin and heart get the necessary nutrition from tomatoes. Along with this, it also helps in reducing weight. By including tomatoes in the diet, our blood pressure and blood sugar levels also remain normal.
16. Watermelon
Watermelon should be consumed to make up for the lack of water in the body, Watermelon contains vitamins A, B6 and C, Watermelon contains 90% water, if you are trying to put on weight then definitely include watermelon in your diet. There are 30 calories in 100 grams of Watermelon.
17. Low Calorie Beverage
There are many beverages which are low in calories and are included in the diet. Such as coffee, herbal tea, water, carbonated water. It gives more benefits when these beverages are taken without mixing anything.
18. Carrot
Carrots contain Vitamin C which is a very good antioxidant. It repairs our damaged cells and keeps our skin healthy. Along with vitamin C, it contains potassium, calcium, folic acid.
19. Onion
Onion is easily available to everyone. In most homes, every vegetable is tempered with onions before cooking. Onion contains fiber, folic acid, vitamin B which helps in making new cells in the body. Onion can be eaten both raw and cooked. According to the BBC, eating onion raw gives more benefits because it has a higher level of sulfur compound.
20. Radish
Radish is found in many colors such as orange, red, white, purple and yellow. It is rich in Vitamin A. In addition, it is also rich in minerals and fiber. And Stead believes that having vitamin A in the diet along with the rest of the diet greatly reduces the risk of cancer.
loss of calories
If you are reducing the intake of calories, then take special care of its quantity. Because reducing the intake of calories too much can also cause harm. Consuming everything in the right quantity can give its benefits.
1. Gallstones (Gallbladder Stones)
Losing more weight in a short period of time can lead to a calorie deficit in our body. Lack of calories in our body can lead to many diseases. Stones in the gallbladder are called gallstones. Gallstones can cause severe pain, blockage of the duct to the gallbladder, yellowing of the skin and high fever.
2. Immunity
Due to lack of calories, there is a deficiency of iron and protein in the body. Due to the lack of all these, our immune system becomes weak due to which it will not be able to fight cold and other diseases.
3. Menstruation and pregnancy
When there is a lack of calories in the body of a woman, menstruation starts coming at an unusual time. When menstruation stops, there is a risk of bone disease. Bones can become weak due to poor diet and lack of calcium.
Women who consume fewer calories during pregnancy may have delayed development of the child. Or some part of the baby may get damaged. Apart from this, the chances of obesity in the baby increase.
4. Metabolism and Weight Loss
Eating very less amount of calories will take away metabolism from your body and only fat will remain. Due to which your efforts to lose weight will be spoiled. Due to this, the level of metabolism will decrease and it will become more difficult to lose weight in the future.
Advantages and disadvantages of low calorie foods
You can get information related to other advantages and disadvantages related to low calorie foods from here.
benefits of eating low calorie foods
- a long, healthy life
- increased physical activity
- Less chances of getting cancer (research is still going on)
- Chances of reducing brain disease
- Improves Reproductive Performance
Benefits of low calorie diet
The best thing about a low calorie diet is that it is very easy to follow. As long as you eat your food in the right proportion, you will be fine. All you have to do is keep track of how many calories you consume throughout the day. And according to this, you have to keep track of your calories for the whole day. You need the right measuring utensils, pen and paper, after that you can start your calorie diet.
Disadvantages of low calorie diet
It can be a difficult task to keep track of how many calories we have consumed and how many calories each food item has. If you are eating low calorie junk food then it may reduce your weight but it will not be good for health at all. Low calorie diet is not that good anyway if it is continued for a long time. People get so engrossed in the calorie diet that in the process of counting calories, they often skip the essential foods like calcium, iron etc.
If the low calorie diet is not followed properly, then the weight decreases very quickly, but many problems come with it. Due to sudden weight loss, you start feeling tired, nausea, constipation may occur and apart from this, you may also complain of stones.
In a low calorie diet, you are not restricted from eating anything. All you have to keep in mind is how many calories you have consumed throughout the day. If you feel like eating ice cream then you can eat, but after that you have to consume low calorie foods in the rest of your food.
Low Calorie Indian Dish
Indian food has a wonderful mix of taste as well as health. If you are looking for low calorie dishes in Indian cuisine, then you have many options. You can get information related to some options from below.
1. Buttermilk
Drinking buttermilk/ buttermilk/ lassi is a good habit, it contains less fat and helps in digestion. It is rich in potassium, calcium, phosphorus and vitamin B12. There are 32 calories in one glass of buttermilk.
2. Ragi Dosa
Ragi dosa is very nutritious and is a South Indian dish. This dish is very beneficial for people watching their weight. Fiber and monosaturated fat are found in it. There are 85 calories in one Ragi Dosa made in less oil.
3. Oats Idli
Idli is a popular dish of South India. Most of the people must have eaten idli made of rice and rava. But if you want to get more benefits from idli, then you can make oats idli and eat it. You will get 52 calories in one Oats Idli.
4. Chicken Tikka
Chicken Tikka is a special favorite of foreigners. Try to eat chicken tikka which is made in less oil and in which less spices are used. There are 270 calories in 6 Chicken Tikkas. Eat chicken tikka keeping in mind the number of calories you have to eat throughout the day.
5. Dal Tadka (Yellow Lentils)
Arhar dal is made in every Indian household and is eaten with rice. Lentils are a good medium to consume protein as well as they are easily digested. You get 120 calories in one bowl of Dal.
6. Papad
There is no doubt that papad fried in oil tastes delicious. But if you want health with taste, then microwave the papad or cook it directly on the gas. With this, the taste of papad will be maintained as well as your health will also be maintained. You get 55 calories from one Papad.
7. Tandoori Roti
Tandoori roti is made of whole wheat which is baked in a tandoor. Due to being made in tandoor, its taste is also different. Tandoori roti is eaten with vegetables or lentils. There are 100 calories in one Tandoori Roti.
8. Tandoori Chicken
If tandoori chicken is eaten with less oil and spices, then its benefits become even more. Also, it tastes better when cooked in a tandoor. There are 275 calories in one piece of Tandoori Chicken.
9. Mixed Vegetable Curry
The special thing about vegetable curry is that you can make it with any vegetable of your choice. Also it is easy to make. Use less oil while making this.
10. Fish Curry
There are many seas in India due to which many healthy dishes are made from local fish. But eating these dishes will be beneficial only when it is made with less oil and spices. There are 325 calories in one small bowl of Fish Curry.
11. Sprout Salad
Sprouts salad contains high fiber, so those who want to lose weight must include it in their diet. To sprout, you have to soak them well in water overnight and after 1-2 days they will sprout. In this, you can eat vegetables mixed with lemon and salt. This will maintain your taste and health. There are 95 calories in 100 grams of Sprouts Salad.
12. Raita
Raita made of cucumber, gourd or onion is very healthy, raita can be eaten in lunch or dinner, which makes it easy to digest. There are 42 calories in one small bowl of Raita.
13. Palak Paneer
People don’t like spinach alone but everyone likes palak paneer. Iron is available from spinach and paneer is a good product of milk. By eating this, you get the benefits of both. You get 190 calories in one bowl of Palak Paneer.
14. Rasam
Rasam is a delicious South Indian dish made with Indian spices used in moderation. It is rich in antioxidants which help in keeping our body healthy. Eating one small bowl of Rasam, you consume 60 calories.
15. Dhokla
Dhokla is made from fermented ground flour. This is a very popular dish of Gujarat. One piece of Dhokla gives you 25 calories.
16. Lemon Rice
Lemon rice becomes even healthier to eat when we use brown rice in it, lemon rice is good for breakfast which is a cholesterol free food. There are 185 calories in a Small Plate Lemon Rice.
in the end
Reducing calories in your diet does not mean that you have to starve all day. Eating less calories means eating food that has fewer calories. Or keep track of how many calories you have to consume in the whole day. You can eat everything, it is important to keep in mind that consume only as many calories as your body needs. For this you need to know how many calories your body needs.
Do not make any major changes in the diet at once. It takes time to incorporate any change so give time to your routine and body and then make changes in diet.
FAQ’s
Here you can get answers to interesting questions related to low calorie diet.
1. Which protein should be eaten to reduce weight?
Protein should be consumed naturally for weight loss. This means that most of the protein should be consumed from food. Decide the intake of protein and calories according to your body. If you exercise, then you can consume protein powder after expert advice.
2. How many calories should be burnt daily?
It does not matter what kind of diet you are following. If you want to lose weight, then it is necessary to burn more calories than the calories you are consuming. Apart from this, you can take detailed advice on this subject from the expert.
3. What should be eaten in low calorie?
You can consume many food items in low calories such as apple, cucumber, oatmeal, eggs, celery, beetroot, cabbage, broth, broccoli, kale, lemon, papaya, strawberry, papaya, tomato, watermelon etc.
4. How many calories are there in 1 liter of milk?
There are approximately 630 calories in 1 liter of full cream milk.
