Low-calorie foods: 10 easy choices
Low-calorie foods help you feel full without letting your daily calorie intake creep up unnoticed. Here are 10 easy choices you can put into practice at the supermarket and at home. There is no magic diet, but smarter choices on your plate can make weight loss much less stressful.
Why low-calorie foods help with weight loss
The simple truth is that hunger makes dieting hard. When you’re hungry, a cookie or sandwich becomes much more tempting than the dinner you had planned. This is where foods high in water, dietary fiber or protein, but lower in calories per 1 gram, can help.
These foods take longer to eat, giving your body more time to register that you’re getting full. In some cases, they also support the hormones involved in hunger and satiety. That doesn’t mean you have to live on lettuce leaves. Instead, try adding foods to your usual diet that provide volume and flavor without sending your calorie intake soaring.
Low-calorie foods to put on your plate
1. Salads. Tomatoes, carrots, beetroot, cabbage, red peppers, lettuce and cucumbers are good foundations for a diet. Serve them on the side, put them in a sandwich or fill a large salad bowl. For more flavor, use lemon, herbs or lower-fat quark. There’s no need to fear bread, but spreading it thickly with butter quickly makes a simple meal heavier. A punchy coriander and mint sauce adds more flavor than a fatty spread.
2. Grapes. After a long day, you often feel like a snack. Grapes offer a sweet bite and take a little time to eat. They contain sugar, so portion size matters, but they’re a far cry from a fatty cookie. 100 gr of grapes contains only 70 calories.
3. Oranges. Peeling and cutting up an orange slows you down as you eat. That’s a good thing. The more slowly you eat, the easier it is to recognize when you’re full. Oranges contain only 48 calories. By comparison, 200ml of orange juice, which contains no dietary fiber, has 115 calories.
4. Potatoes. Potatoes aren’t the enemy. The problem usually lies in how they’re prepared. Potato chips and potatoes fried in oil come with plenty of fat. Boiled or baked potatoes without a heavy sauce are a much more sensible choice. Pepper, herbs or a little lime powder add flavor. Potatoes contain only 97 calories.
Boiled sweet potatoes have a different flavor: naturally sweet and slightly creamy. They contain 120 more calories than regular potatoes, but they’re tasty even without any extras. They’re also a solid choice nutritionally.
How to fit low-calorie foods into your diet
5. Cereals high in dietary fiber. Breakfast can get your diet off to a good start or derail it first thing in the morning. Rolled oats, rice flakes and cornflakes can work if you watch your portion size and their sugar content. Pour skim milk over them and add chopped fruit for sweetness.
6. Sprouted legumes. Sprouted legumes provide vitamins and dietary fiber. They work well in salads or as a side dish when you want more texture. Broad beans and dried peas become more palatable when steamed, although this may reduce some of their nutritional value.
7. Quark. Quark made from skim cow’s milk contains only 56 calories and provides protein, vitamins and calcium. Plain quark with fruit makes a simple dessert that takes little preparation. Honestly, it’s one of the most practical choices when you want something sweet in the evening but don’t want cake.
8. Water. Thirst can sometimes feel like hunger. Water contains no calories, so it’s worth drinking a glass and waiting a moment before you snack. If plain water seems boring, low-calorie drinks made mostly of water, such as buttermilk, coconut milk or watermelon juice, can also be an occasional option. Pureed soups and peeled root vegetables can also be filling. Avoid creamy soups if your aim is to keep calories down.
Practical tips and little pitfalls
9. Popped popcorn. Preparation matters here. We’re talking about popcorn made without butter, oil or salt. You can make it in a covered container, in the oven or in the microwave. If you like a large portion, the comparison speaks for itself: 4 cups of popped popcorn contain only 100 calories and 1 gram of fat. With potato wafers, it’s a different story: 4 cups contain 600 calories and 40 grams of fat.
10. Chocolate. You don’t have to ban everything sweet. It’s fine to make room for a craving now and then, because an overly strict diet often falls apart in the evening. A regular 20-gram chocolate bar is a better portion-controlled choice than a large piece of cake, ice cream or pudding. Individual packaging helps you keep portions in check.
So what actually happens? With more of these foods in your diet, it’s easier to eat at a relaxed pace and stick to reasonable portions. Still, no food can replace physical activity. Studies have shown that people who are overweight do not necessarily consume more calories than people of normal weight. Often, the difference lies in how much energy they expend. That’s why your weight-loss plan should make room for both food and exercises.
Next time you’re shopping, take a quick look at your basket: is there something fresh, something rich in dietary fiber, something high in protein and something to help keep sweet cravings in check? If so, you’re already off to a better start than with yet another miracle diet.
FAQ
Do low-calorie foods mean small portions?
Not necessarily. Many low-calorie foods, such as vegetables and soups, add volume to your meals. You can enjoy a generous portion if you choose the ingredients wisely.
Can you eat potatoes when trying to lose weight?
Yes, if they’re boiled or baked and aren’t swimming in oil, butter or a fatty sauce. Potatoes get their bad reputation mostly from fries and potato chips.
Do you need to cut out sweets completely?
Not necessarily. A small, controlled amount, such as a 20-gram piece of chocolate, can help satisfy a craving. The key is to keep it from becoming a large daily portion.
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Author: www.womenfitness.net – translated by Mo
Source: WHO – healthy eating.
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