The issue of calories and how many should be consumed daily is a very controversial issue in these times of «fitness fashion», where the body beauty and the desire to be thin has touched many people. The consequence of this fashion, partly positive, because eating healthy is a requirement to be healthy, has led us to ask ourselves what are the best foods? Which will make me gain less weight?
And in response to these questions, there is a long list of foods that serve and should be included in daily diets, both to keep the body healthy and to be thin.
However, before disclosing those foods that you can include in your intake and that are the lowest in calories but quite nutritious, it is important that you know how many calories you should consume.
A simple calculation for adults is based on multiplying your weight by your age, and the result is the number of calories you should consume daily. In general, a man between 25 and 60 years of age should eat about 3,000 calories, while a woman 2,200 per day.
Before entering the subject you should know that there are different types of foods for dieting and that we want to talk about below.
Types of food
When we talk about foods that should be eaten for dieting we generally confuse the following terms with each other: light, low in calories, low in fat and low in sugar. The reality is that all these types of foods point in one direction: eat healthily. But you must bear in mind that each of them has its own characteristics and possible disadvantages.
They are those that contain less than 40 calories per serving. And when we talk about low-calorie foods it refers to those that give you less than 120 calories per 100 grams.
Although we are talking about foods that are “free” of calories, these actually do contain it but only up to a maximum of 5 per serving.
This type of food only contains half of the fat that would normally come if it was not processed. The only detail is that with this type of food you can not trust yourself since you will end up consuming more calories than you think. That is why it is so important to check the label before buying.
Low sugar foods
It refers to foods that contain less than 5 grams of sugar per 100 grams. But when we talk about sugar-free foods the same thing happens with calorie-free foods, it’s not that they are sugar-free but that they contain less than 5 milligrams. In this case, you should be aware that this information does not tell you anything about the caloric or fat content of the food. If you suffer from diabetes you should have this type of food in mind when making your purchases.
This group includes foods that contain less than 3 grams of fat per serving. But it is good to note that we must dig a little more when buying this type of product to know which is the fat type. When it comes to saturated fats, the limit is only 1 gram, and for it to be considered free of cholesterol it must be below 2 milligrams per serving.
A detail that is worth commenting is that this type of food usually have more sugar than they require. This is because by removing part of the fat they lose their flavor and to return the flavor that characterizes it, they add sugar or sweeteners.
Sodium-free foods are those that contain less than 5 milligrams of sodium and when speaking of foods low in sodium it is because they do not exceed the amount of 140 milligrams per serving.
Now that you know the types of foods that exist, we can begin to tell you which ones belong to the list of low-calorie foods.
Top 10 low-calorie foods
When I say healthy I mean good and with very little calories.
– Tomato: contains 22 calories in only half a tomato. It contains lycopene, a substance little found in other foods, lowers cholesterol and is rich in potassium, fiber and vitamin C.
– Mussel: between the meats is the lowest in calories contributing only 60 per 100 grams consumed.
– Lettuce: is the main vegetable less caloric, contains 13 calories per 100 grams.
– Chard: it contains no harmful toxins and contributes about 25 calories, follows the steps to the lettuce and can be used in many dishes.
– Chicken: this follows the mussels, it is the second meat with fewer calories contributing 70 and is highly nutritious.
– Lemon: it is the top fruit to lose weight. It has 29 calories and no cholesterol.
– Watermelon: exquisite and delicious pink fruit that provides 31 calories per 100 grams consumed and is rich in vitamin A in the form of carotene.
– Low-fat yogurt: among dairy products, it is the lowest with only 37 calories and helps to eliminate fats from the body.
– Skim milk contains 45 calories per 100 grams. So for your cereal or dishes with milk try to make it skim.
– Octopus: and finally we mention this seafood because it contains 73 calories per 100 grams.
The rest of the foods contain more calories than these 10 mentioned, such as lamb, fish, eggplant, cauliflower, onion, spinach, cherry, peach, tangerine, pear, grape and different types of cheeses. All these are between 80 and 150 calories.
What to read next
When the summer is quickly approaching, you want to be in the best shape you can be. In order to get in shape and lose weight, you must change the way you are eating and the foods you are consuming. There are many different diet plans out there and you may be confused as to which one you should try or which one is most effective. To lose the most weight, you must find a diet that works for you and stick to it. This may take awhile to figure out. Keep reading to learn which foods you should eat to lose the most weight.
Eat vegetables. Make sure you eat fresh vegetables when you want to lose weight. Eat more salads and cut back on starchy foods like bread. Also, avoid foods that contain sugar unless it’s natural like fruit. The best thing about vegetables is that you can eat as many as you want and it’s still good for you.
Protein is a great way to boost your weight loss. You can find protein in fish, chicken and other meats, peanut butter, and nuts. If you are looking for snacks that contain protein, you can eat beef jerky and nuts like almonds.
Cut out bread and other foods that contain carbs. This is most effective when you do it at the beginning of your diet. Then you can slowly increase your intake. First, you will want to introduce fruits that have good carbs. Stick to apples, grapes, and oranges.
Now you know more about different types of foods to eat for weight loss, you can start losing weight now. There isn’t any particular diet you should follow, but find a way to eat that works for you and that gives you the results you want.
List of Healthy Foods to Eat to Lose Weight – WeightOfTheNation
50 Best Weight Loss Foods – Health – Health Magazine
The 20 Most Weight Loss Friendly Foods on The Planet – Healthline
There are diets and diet plans galore to help you lose those excess pounds that make you look so ungainly –but how many of them actually work? You’ve tried hard to look slim and trim but with no success, so let’s take a look at some of the weight loss plans that profess to do the job.
Remember diet plans needn’t be elaborate or boring—the Slim Fast 3·2·1 Plan consists of tempting snacks and mouth-watering 600 calorie meals. Believe it or not, you can eat up to six times a day while enjoying three delicious snacks, one balanced meal, and two meal replacement products. You can create your own plan, pick your own flavors and enjoy meals and snacks to your heart’s content. You just have set your weight goal and the team at Slim Fast 3.2.1 will help you achieve that.
The Cambridge diet, developed by Dr Alan Howard at Cambridge University, is a low-calorie diet plan that’s made up of products that can be used by themselves or in tandem with regular meals to ensure weight loss. Branded shakes, porridges, soups and bars, which come in sachets, are to be mixed in water and ingested. They are healthy sachets full of proteins, nutrients, carbs and fiber, and come in many flavors. They are good to eat and rather tasty and delicious.
The 7-day vegetarian diet plan includes the intake of fruits, vegetables, and starch and is known to be a miracle diet plan. In just seven days, this diet plan promises to help you lose 5-8 kilograms, eliminate toxins, reduce tummy and waist flab and make you feel light and energetic.
Some diet plans attempt to adopt a more holistic approach by altering the way you eat, exercise; the aim is to achieve overall health. Quite in contrast to the quick-fix diet programs, the Best Life Diet plan tackles the root of the problem by understanding why you are out of shape and goes on to gradually instill changes that are long-lasting.
The Fat Flush weight loss plan helps increase body metabolism, and as the name suggests, burns fat more efficiently. A combination of foods in the right manner combined with a specific eating schedule promises to help melt fat and cellulite away from all parts of the body.
Do you want to detox your body and also lose weight? Well, the Master Cleanse Diet is for you. If strictly followed during a 3-10 day period, it claims to make the body healthier and more energized, while removing toxins and making you lose those unsightly pounds.
If you want to lead a healthy lifestyle, lose weight and gain numerous other health benefits, then the Mediterranean Diet is for you according to weightofthenation.org. A combination of fresh fruit, a little fish, and poultry, olive oil, vegetables, and legumes will promote a healthy lifestyle and do you no end of good.
There are so many diet plans but the best diet plan is to eat healthy, exercise and lead an active life. No diet plan can ever equal that—for it adds up to a life free of stress and strain and bursting with good health and cheer.
The human body produces a series of specific fats for its proper functioning. One of these fats is cholesterol. Cholesterol is a lipid that is produced by the liver and in small quantities derived from certain foods, mainly animal derived foods (as animals liver produce cholesterol too). It is transported in the blood by molecules called lipoproteins. There are two types of lipoproteins, commonly known as “good” and “bad”:
– HDL: high-density lipoproteins are responsible for collecting excess cholesterol from the body and expel it through the liver.
– LDL: the low-density lipoproteins carry cholesterol from the liver, delivering it into the cells to be used for many functions, but it can build up in the walls of arteries, which is harmful to health, and especially to our hearts.
Therefore, the problem arises when the body produces excess LDL and when we also eat too many saturated fats that the body can not expel.
What can be done to control or reduce cholesterol?
According to experts, maintaining good cholesterol levels (below 200 mg/dl blood) helps keep the heart healthy. To prevent cholesterol buildup in the arteries, it is essential to follow a healthy lifestyle and get checked periodically. It is best to exercise and a healthy diet rich in fruits and vegetables, legumes, cereals, vegetable oil, and fish. Not only foods high in cholesterol should be restricted or limited, even those that are high in saturated fats, as they indirectly make cholesterol levels in the blood to increase. Let’s review high cholesterol foods list to restrict in the case of hypercholesterolemia.
Foods to limit when your cholesterol is high
– Dairy: avoid whole milk, creams, ice cream, cheese and yogurt that is not skim.
– Eggs: remove the yolk, which is where is all the cholesterol and fat in eggs.
– Meat: do not eat duck, goose, and fatty cuts. Avoid eating sausages, burgers, organs meat (kidney, liver, brain).
– Fats: do not eat butter (butter), bacon and cream sauces.
– Desserts: avoid white chocolate and peanut butter.
– Bread: try not to eat bread and pastries containing fats, eggs, and whole milk, nor muffins, donuts.
– Beverages: attempt to avoid the consumption of high alcoholic drinks and limit to one drink daily intakes of beer and wine.
– Condiments: use less mayonnaise because it contains egg.
It is always demanding to follow a low cholesterol diet because there are many limits placed on the various food types. For example, with a diet that is low in cholesterol, carbohydrates, and fat, you will need to exclude many sugary fruits, starchy vegetables, and processed foods. By planning your meals carefully and making sure you avoid snack foods that are unhealthy, you will be able to keep your diet balanced.
Meat, Poultry, Fish
In your low cholesterol diet, it is important to emphasize meats that are lean with all fat that is visible trimmed away. Make sure to purchase chicken or turkey without the skin or take it off before eating it. Poultry and meat do contain saturated fat, but if you use less fatty types, you can lower your fat intake and still be able to get enough protein. Fish is usually lower in saturated fat than either poultry or meat. Many foods also contain omega-3 fatty acids, which can lower cholesterol. These cholesterol-lowering foods include mackerel, salmon, tuna, halibut, and herring. It is also important to eat fish twice a week, if not more. Try to broil, grill or bake meat, fish and poultry rather than frying.
Fruits and Veggies
Foods that are low in calories, cholesterol and sodium are fruits and vegetables. These foods also don’t have any trans fat, saturated fat or cholesterol. As a bonus, most often they are also high in vitamins. However, certain foods are an exception to this are avocados, coconuts, and olives. All of these foods are high in fat. When buying frozen vegetables or fruits, make sure you have checked the label and are sure the product doesn’t have any added salt, butter or sugar. Also, if you’re following a low-salt diet, be sure to stay away from vegetables that are packed in brine because these are very high in salt.
Choose Healthy Snacking
It is important for everyone to snack in a healthy way, especially children. As you learn how to eat low-cholesterol, low-sodium and low-fat foods all day, you will probably find that eating this way is a lot easier than you first thought. If you eat snacks that are raw vegetables and fruits, you will get no cholesterol, low sodium and only tiny amounts of fat. So enjoy these fresh vegetable snacks combined with protein and your appetite will be curbed and your energy level will go up dramatically. For example, you can eat a great snack that consists of baby carrots dipped in ranch dressing that is fat-free. Or, you can have air-popped popcorn sprinkled with a spice that you love, such as garlic powder or chili powder. Another great choice would be banana slices or sticks of celery with low-fat peanut butter or low-fat, low-salt cheddar cheese on apple wedges. A delicious fresh fruit salad would certainly be a very healthy snack. Try to have fresh fruit for your snacks instead of processed, higher fat foods such as those you might find in the vending machine.
Another big reason to limit your dietary fat is that it is usually very high in calories. That increases your chances of becoming obese and of getting other diseases. Of course, you need some fat in your food, but you should choose the right amounts and types of fat in order to get the best health outcome for you. The American Heart Association has suggested that you should have a total fat intake that is no greater than 35% of the daily calories you consume. In addition, they recommend that you get no more than 10% of your calories per day from either polyunsaturated or saturated fats. If you consume fat, it should be of the monounsaturated variety. If your LDL cholesterol level is high, to lower it, you will need to limit saturated fat consumption to a high of 7% of daily calories. It is best to eat fish more than poultry or meat, to choose low-fat dairy items and to use nut or vegetable oils rather than lard or butter.
– Cholesterolmenu.com: a heart-healthy eating plan to lower cholesterol
– Health.com: a sample menu for a low-fat diet