15 Low Calorie Diet For Weight Loss
Rising cases of obesity and rising trends of opting for a weight loss journey are never-ending. Explore the food world to know about tremendous choices of food that are low in calories and amazingly also boost the loss of body weight.
Making boring food choices deficient in nutrients in the body can cause health havoc. So, in this article, we will provide you with low-calorie diets that will make sure your taste buds are flattered, your body meets the daily requirement of nutrition and most importantly you will healthily lose weight. Let's jump in.
1. Whole Grains
Oats, barley, wheat, quinoa, buckwheat, millet, and brown rice are low-calorie whole grains. Grains are a source of carbohydrates and you can include them to meet the daily requirement of carbs. They help lose weight as they are high in fiber, high in protein, and are also packed with essential vitamins and minerals needed to operate the body.
Unlike processed grains, they are low in calories and do not increase weight. You can use these grains to make a breakfast bowl instead of the refined cereals. Also, brown rice can be used as a carbohydrate source instead of white rice. For snacking, you can make tortillas out of these grains. So, these are perfect for anytime meal!
2. Low Fat Dairies
So if you are worried about whether you can consume dairy products or not, the answer is you can. Low-fat milk, Greek yogurt, cottage cheese, and kefir are some of the low-calorie dairys that can help in your weight loss journey. Rich in protein, these dairy products also contain the necessary nutrients and probiotics needed for the body's functioning.
Simply add low-fat milk to your breakfast bowl of whole grains, make dips or creams out of Greek yogurt and cottage cheese to replace the heavier ones, and use kefir as a drink anywhere in the day. Just make sure not to add extra sugar in any of these dairies and see these high-protein foods spiking your weight loss.
3. Green Vegetables
Anything green can not go wrong in your weight-loss diet, surely not the vegetables. Green vegetables are nature's treasure packed with antioxidants, water, and fibers. Leafy greens, green peas, asparagus, cucumber, and broccoli are some of the vegetables that can never go wrong in the weight loss journey.
You can start your day by making some vegetable salad with low-fat dairy, incorporating green snacks in the day full of incredible spices to tease your palates making a smoothie for a healthy drink, and also cooking them for your lunch and dinner. These vegetables will boost your metabolism as well as keep you hydrated throughout the day which ensures weight loss.
4. Colorful Vegetables
Green vegetables may not be always pleasing to the eyes, so making a twist using colorful vegetables in the diet can take you out of your dull food choices. Pleasing to the eyes, these vegetables such as carrots and bell peppers come with a rainbow of benefits aiding weight loss. The more colorful they are, the more they are rich in phytonutrients and minerals that support healthy weight loss.
You can make similar recipes as that for green vegetables to keep you charged throughout the day. High in fiber and high in moisture content these vegetables keep you filled and hydrated throughout the day. Just avoid the use of too much salt and too much cooking and let the magic happen.
5. Lean Meats
Lean meats are a perfect source of high protein. Unlike whole meat, lean meats are low in fat making them a remarkable food for weight loss. Skinless chicken breast, bison, venison, ground turkey, and grass-fed beef are some of the options you can add to your diet.
You can grill chicken breasts, make stews, or make ground turkey as an alternative to high-fat meats and add it to your burger, tacos, and any other delicacies. While you munch on these yummy delights make sure to be aware of the portion sizes. Trim excess fats and choose the most lean cuts.
Fishes are low-calorie and high-protein foods which make them perfect for weight loss. Salmon, tuna, cod, and halibut are some good choices of fish that are very low in fat. Apart from being a weight-friendly food, fish are a rich source of nutrients and minerals such as omega-3 fatty acids that make it revered for health benefits.
You can bake, broil, or grill these fish with your choice of vegetables. You can also make tacos and use low-fat dairy to make a spread cream to enhance the flavor. Avoid frying or use of processed fish as much as possible however fish oil benefits are endless and also support in weight loss.
Tofu is yet another high-protein food that can be incorporated into the weight loss diet. Tofu is a product made of soybeans loved not only for taste but also for overall health and well-being. Tofu is a versatile ingredient and can be added anywhere, in soups, stir-fried, in salads, and also can be grilled.
You can customize it as an alternative to scrambled eggs in your breakfast, use it in your salad, season it for snacks and make a side dish for your lunch and dinner. You can also use tofu as a meat alternative. The taste of tofu is addicting so you will never get bored of it.
Lentils are high-protein and high-fiber foods that will keep you satiated during your weight loss journey. Hence, you will have fewer cravings throughout the day. Red lentils, yellow lentils, black lentils, and green lentils all are perfect to include in the diet plan. Low in fat and calories, lentils boost metabolism and are proper food for burning fat.
You can prepare healthy lentil soups mixed with your own preferred vegetables. Also, it can be used as a side dish for lunch and dinner. If you find the taste of the dish dull, you can spice it up with your favorite seasonings.
Sprouts are germinated seeds that are rich in digestive enzymes and minerals. For weight loss, mung bean sprouts, alfalfa sprouts, and radish sprouts can be some of the best choices of sprouts. The preparation of sprouts includes soaking the seeds overnight and draining and rinsing them repeatedly until the desired length is attained.
These nutrient-rich foods can be used in salads, sandwiches, and wraps and also be added to smoothies. The increased enzyme activity related to sprouts is the most efficient method for the body to enhance fat metabolism. The crunchy texture of sprouts can give life to any boring food and the fibers in it will help you keep satiated.
Pickling is a process of adding shelf life to foods and during the process, a new flavor is added to the food due to fermentation. The availability of the fermenting bacteria makes pickle a probiotic food that strengthens the gut. Kimchi, dill pickles, sauerkraut, pickled carrots, and onions are some of the varieties you can include on your weight loss diet.
Pickles can be used as a side dish, added to salads and sandwiches, and can be snacked on to satisfy your cravings. These high-fiber foods are perfect to keep you satiated in your low-calorie diet days. But as pickles are high in sodium, it's better to consume them only in moderation.
A 100 gram of Doritos has 519 calories while popcorn has just 375 calories. So you already know what to snack on during your weight loss days. Being a whole grain food and high in fiber, popcorn is one of the low glycemic foods that tracks down the blood sugar level.
Air-popped popcorn is the best way to devour the weight loss benefits whereas other popcorns loaded with butter, salt, or oil such as microwave popcorn are unhealthy and are high in calories. You can however customize the taste based on your favorite seasonings and limiting portion sizes is a must.
Berries are one of the healthiest fruits. Rich in antioxidants and low in calories, these fruits can be added to a weight-loss diet without a doubt. Berries are also abundant in vitamins and minerals that help to boost the body's functions.
You can add berries to your breakfast bowl, salads, and smoothies, or simply use them as a standalone snack. The moisture content of these fruits is also noteworthy keeping you hydrated during the weight loss journey. In the case of berries also, you need to control the amount you are eating. The best results are seen in those who control the portion size.
Another fruit you can have without being alert during your weight loss is melon. Different types of melon are weight loss-friendly and these low-calorie foods have a natural sweetness and can be a bliss for your sugar cravings. Fiber-rich and nutrient-dense melons are also among those foods that keep you satiated.
High water content also aids in shedding some weight. Keeping portion size in control, a bowl of melon cubes can be a refreshing snack. Using it in salads and smoothies can be an alternative ways to have them.
Citrus fruits are rich in antioxidants that help in the efficient burning of fat. Low in calories and rich in flavors, the tanginess of citrus fruits can make any food enjoyable. Lemons, grapefruits, and pomelos are some of the citruses that you can use in your daily diet.
Mostly known for the presence of vitamins and organic acids, citruses are known to boost metabolism hence contributing to weight management. Use it as a snack flavored with seasonings, add it to your salads, or simply add it to water and smoothies for a zesty twist.
15. To End Up-Low-Calorie Desserts
If you think a weight loss diet is boring, adding these desserts to it can light up the whole thing. Frozen yogurt popsicles, Greek yogurt parfait, grilled pineapple, low-fat puddings, and baked peaches are some of the fruity and low-calorie desserts you can eat without compromising your weight loss goals.
You can add a pinch of sugar substitutes such as stevia to your desserts to satisfy the sugar cravings. Overall, ending the day with a sweet tooth without adding on extra calories is a perfect way to make the weight loss journey interesting.
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