Low-Calorie Foods: Healthy Foods That Are Very Low in Calories
One of the most challenging dietary changes can be consuming a ‘zero-calorie diet’. Or you might even have followed a low-calorie diet. Many Low-calorie foods can leave you feeling unsatisfied at the end of a meal. However, there exist plenty of nutritious foods that contain almost zero calories and fill you up.
In addition to water and diet beverages, zero-calorie or negative-calorie food will make dieting easier and we can consume calorie-free foods throughout the day.
Known as low-calorie foods – they are vegetables and fruits that can make your meals more filling and satisfying.
In addition, low-calorie foods are delicious to eat and are very nutritious. They help promote healthy weight loss and improve other aspects of health as well.
Fortunately, low-calorie foods involving many nutrients and protective plant compounds can be more filling to make a meal.
Here are some zero-calorie foods that are surprisingly filling.
Low-Calorie Foods
Low-calorie vegetables
Almost all vegetables are very low in calories. This is because the amount of natural sugars, sodium, and fat in vegetables is very low. Which does not allow your extra weight to increase. Also, due to the high amount of fiber in vegetables, the stomach also remains full for a long time, so we avoid overeating.
To lose weight, you can choose low-calorie vegetables from the list given below.
| Low-Calorie Vegetables | Calorie/ 100 gm |
| Broccoli, Cabbage & Cauliflower | 34, 24.6 & 24.9 |
| Cucumber & Carrot | 15 & 41.3 |
| Spinach and Kale | 23 & 49.5 |
| Brinjal, Zucchini & Bottle Gourd | 24.9, 16.7 & 15 |
| Onions, Tomatoes, and Capsicum | 39.7, 17.7 & 26 |
| Asparagus | 20.3 |
| Mushrooms | 22.2 |
Low-calorie Fruits
Fruits are rich in essential vitamins and minerals as well as high in fiber. Fruits contain a wide range of healthful antioxidants including flavonoids that help maintain health. Apart from this, due to the low amount of calories in fruits, it does not allow our extra weight to increase.
Keep in mind that the amount of calories in dried fruits is high, for example, calories in 100 grams of Apricot are 48 kcal while in Dried Apricot, calories are 241 kcal. Therefore, avoid eating dried fruits on a low-calorie diet.
You can choose low-calorie fruits from the list given below.
| Low-Calorie Fruit | Calorie/ 100 gm |
| Grapes | 66.9 |
| Cherry | 50 |
| Blueberries | 57 |
| Apple | 52.1 |
| Pomelo | 38 |
| Orange | 53.3 |
| Peach | 39 |
| Pear | 57.1 |
| Plum | 45.9 |
| Kiwi | 60.9 |
| Sweet Lemon | 20 |
| Apricot | 48 |
| Pomegranate | 68 |
Low-calorie Grains
Grains are a significant source of many nutrients, including fiber, B vitamins, and minerals (iron, magnesium, and selenium).
Whole grains are not only low in calories, but they are also high in protein and fiber, which work to reduce hunger, make you feel full, and improve appetite control.
People who include whole grains or things made from whole grains in their diet for weight loss, lose weight faster than people who eat refined grains such as rice and white bread.
| Low-Calorie Whole Grain | Calorie/ 100 gm |
| Brown Rice | 110.9 |
| Oats | 389 |
| Rye | 259.1 |
| Barley | 354 |
| Bulgur | 342 |
| Millet | 373 |
| Quinoa | 120 |
Low-calorie Dairy Products
When it comes to reducing caloric intake with dairy products, stick to low-fat or nonfat dairy options.
In a low-calorie diet, you can take such milk products in which the amount of fat is very less. For this, you can choose low-fat milk or skim milk. Low-fat milk contains about 1% fat while skim milk contains 0.5% fat.
| Low-calorie Dairy Products | Calorie |
| Skim milk | 86 per cup (240 ml) |
| Plain non-fat yogurt | 137 per cup (245 grams) |
| Low-fat cottage cheese | 82 per 1/2 cup (114 grams) |
| Eggs | 72 per large egg (50 grams) |
Low-calorie Dairy Beverages
Most sugar-free drinks are low in calories and should be included in your diet. Additionally, sugar-sweetened beverages should be avoided.
| Low-Calorie Beverages | Calorie/ 100 gm |
| Water | 0 |
| Unsweetened tea | 0 |
| Black coffee | 0 |
| Sparkling water | 0 |
Conclusion
A variety of low-calorie foods that contain high amounts of protein and fat is a smart way to support optimal health.
Eating plenty of protein and fiber-rich foods can help keep your body functioning optimally and keep you satiated throughout the day.
