Nutritionist recommends which foods have fewer calories

It’s possible to stop feeling hungry and lose weight! The main thing is to choose the right products and stick to a balanced menu. In fact, nourishing foods are not fantastic or exotic; they are found in every home.

One of the common misconceptions of those losing weight is to think that the more nutritious a product is, the more calorie it contains. This perception leads to erroneous tactics. Namely, to dosing the diet according to the feeling of hunger. After all, according to these ideas, low-satisfying food is, by definition, low-calorie, which means it helps you lose weight. Agree, most people think and act this way. They build their diet by trying to feel hungry all the time.

Products for weight loss - list and table of low-calorie foods

In order to get rid of unwanted pounds, you need to properly plan your diet. The use of low-calorie foods is the basis of nutrition for losing weight. Nutritionists compile special lists, tables, ratings, where they collect the most popular, affordable products with minimal calorie content. This information can be found on the Internet, and for ease of use these lists can be printed and hung on the refrigerator.

Low-calorie foods are those for which the body spends more energy to digest than is contained in the product itself. If there are less than 100 kilocalories per 100 grams, then this product can be considered low-calorie.

Conventionally, all products can be divided according to the following criteria:

  • milk, sour milk, animal milk substitutes;
  • vegetables;
  • fruits, dried fruits, berries;
  • meat, offal;
  • fish, seafood;
  • cereals;
  • beans;
  • mushrooms;
  • nuts;
  • pastries, bread, crispbreads;
  • oils, fats, sauces.

A proper diet should contain foods from all of these categories. However, it is worth remembering that in the same category there may be products with different caloric content. When compiling a diet, it is worth considering. But it’s better to seek help from a specialist who will create a competent menu for weight loss, taking into account all the subtleties and nuances.

Let's look at the table of the most popular low-calorie foods by category:

Milk, dairy products:

ProductProteins, gramsFats, gramsCarbohydrates, gramskilocalories
Low-fat kefir30,13,830
Low-fat yogurt51,53,551
Low-fat cottage cheese180,61,586

Vegetables fruits

ProductProteins, gramsFats, gramsCarbohydrates, gramskilocalories
Bell pepper1,305,723

Meat fish

ProductProteins, gramsFats, gramsCarbohydrates, gramskilocalories
Sea kale0,90,235

Cereals, beans, mushrooms

ProductProteins, gramsFats, gramsCarbohydrates, gramskilocalories
White mushrooms3,20,81,625

Bread products, fats, oils

ProductProteins, gramsFats, gramsCarbohydrates, gramskilocalories
Vegetable oil01000900

This is not a complete list of what you can eat while losing weight. But the products listed will be quite enough to create a correct and complete diet.

Factors affecting the calorie content of foods

A question that torments many people: “Why are some foods more nutritious than others? And how can you find out how many calories are in which product without tables and lists?”

You can evaluate the usefulness of products according to several parameters:

  • More fat means more calories. This simple rule determines the basic calorie content. To break down fats, you need several times more energy than to process proteins and carbohydrates.
  • High fiber content is an indicator of low calorie content. This is due to the fact that the body needs much more time to process fiber. This is why many nutritionists advise including fiber for weight loss, because this will prevent you from feeling hungry for a long time. But the consumption of fast carbohydrates needs to be reduced, since they are digested much faster.
  • The lowest calorie foods contain large amounts of water. It is worth considering that satiety from such food does not last long. “Waty” foods can be a good option for a small snack.

Based on the table presented above, it can be determined that vegetables are the lowest in calories, followed by fruits, fish, seafood, dairy and poultry.

Despite the fact that butter and cereals have the largest number of calories, they should not be excluded from the diet. The healthy fats they contain help the body function properly.

Negative calorie foods

There is a common myth on the Internet that there are foods with negative calories. They actually have a certain amount of calories, but they require more energy to digest. Therefore, “negative calorie” is more of a convenient phrase. In fact, these are low-calorie foods.

The body spends about 10% of all calories consumed per day on digesting food. This figure can change either up or down. Some foods require little energy to digest, while others require more energy from the body to process.

For example, one slice of cucumber contains 10 calories. And it takes 12 calories to digest it. In total, the body will lose 2 calories. This is not enough for weight loss, but if you add foods to your daily diet, digestion will improve due to the high fiber content.

How many calories do you need per day to lose weight: balance of calorie intake and expenditure

The balance of consumption and consumption is the most important indicator; it directly depends on physical activity. This is what determines calorie expenditure. Many nutritionists also pay attention to a person’s emotional background. There is an opinion that deeply worried people lose extra pounds faster. There is some truth in this, because during times of stress and depression, a person’s appetite worsens, which means the amount of food consumed becomes less.

Another important factor is basal metabolism. It is he who is responsible for energy consumption to maintain the functioning of the entire body, including the functioning of the following systems:

  • respiratory;
  • circulatory;
  • nervous.

When compiling a diet, it is important to remember that a person’s health and energy depend on the balance of nutrition.

To lose weight, you need to reduce the calorie content of your usual diet. To this end, you need to calculate how many calories a person consumes daily at the time of weight loss, and then subtract 10-20% from this result, which is usually 250-500 kilocalories. The daily calorie intake for women is 1700-1850 kilocalories, and for men - 2500-2600.

Examples of light nutritious snacks

Eating healthy is not difficult. Many people know simple dietary recipes: vegetable salads with the addition of a spoon of olive oil, boiled chicken breast, steamed cutlets and others.

For variety, you can experiment, and losing weight will be easier. It is only important to look at the calorie table and use the right foods.


A smoothie is a mixture of vegetables, fruits, plants in any ratio. Using a blender, the products are crushed to a liquid consistency. You can add anything you like: only vegetables, or only fruits, or mix fruits and vegetables.

For the first time, you can prepare a smoothie from the simplest ingredients, for example, cucumber and pepper. You can refrigerate the smoothie before drinking. According to the calorie tables, vegetable smoothies are indeed a dietary product.

Chia seed pudding

Chia seeds are used for weight loss. They normalize the functioning of the digestive system. To prepare the pudding, you will need two tablespoons of Chia seeds and a glass of low-fat kefir. According to the calorie table, the energy value of the dessert will be up to 60 calories.

If desired, you can add a spoonful of sugar. The carbohydrate will increase the calorie content of the pudding. However, if the sweet taste brings pleasure, then it should definitely be sweetened. Place Chia seeds in a glass of kefir and stir. Place in the refrigerator. In a few hours the pudding will be ready to eat.


To prepare diet-friendly cheesecakes, you will need low-fat cottage cheese and one egg. It is allowed to add cereal products, for example, rolled oats. It is not recommended to add flour or semolina: the consistency will change slightly, but the calorie content will be higher. This will not have the best effect on weight loss.

Naturally, you should not fry cheesecakes in a large amount of oil. Fried foods are generally not recommended by nutritionists. Therefore, it is enough to just grease the pan a little. And you shouldn’t pour condensed milk on cheesecakes either, otherwise it won’t be a dietary food anymore.

Simple pudding

The calorie content of the pudding depends only on the dairy product used as a basis. Ryazhenka and yogurt are perfect. The most correct solution would be to use low-fat kefir. It will not slow down the weight loss process.

Dilute a pack of gelatin in 50 ml of water and heat. Pour gelatin into 400 ml of kefir and quickly beat with a mixer. If desired, you can add a little sugar. Pour the resulting mass into glasses, cover the top with cling film and put in the refrigerator. After two hours the pudding is ready. Nutritionists do not recommend adding excessive amounts of sugar to dessert.

Expert opinion

Fetisova Anna Andreevna

Fitness trainer, professional nutrition consultant.

Important! Pay attention to your condition. Sometimes it's worth giving yourself a reward and treating yourself to a low-calorie sweet. The weight loss may not be as fast, but it will be easier to maintain the diet.

You can also treat yourself to healthy drinks. For example, mint tea will calm the nervous system. Or rosehip decoction - it has almost no calories, but a large amount of vitamins. When preparing drinks, nutritionists do not recommend adding large amounts of sugar. It is recommended not to sweeten drinks at all, or add a small spoonful of honey.

What foods can you eat while losing weight?

It is important to competently and judiciously approach the process of choosing food that will be present in the diet during the diet. You need to consume calories wisely; this is the only way to part with those hated kilograms.

The list of products that should be in the diet can be divided into the following categories:

  • Squirrels. This is the material the body needs to maintain muscle mass. Foods that are high in protein are digested by the body using more energy. In addition, such products quickly satisfy hunger. The highest protein content is found in beef, fish, chicken, and eggs. The optimal formula for burning fat and building muscle is 0.7 grams of protein per 1 kilogram of weight.
  • Fermented milk products are a real treasure trove of useful substances such as calcium, protein, vitamins A, B and D. Fermented milk products will provide the body with energy and help build muscle mass. They can be consumed in the evening without fear of gaining extra pounds. Don’t think that this only includes kefir; you can add cottage cheese, yogurt, low-fat cheese, and yogurt to your diet. Just be sure to take into account the percentage of fat content; preference should be given to low-fat products.
  • Vegetables, fruits, berries are those foods that contain a high water content. They help slow down the digestion of glucose, maintaining a feeling of fullness. The menu can be supplemented with the following products: broccoli, cabbage, celery, grapefruit and cherries.
  • Complex carbohydrates help you lose weight. Porridge is an indispensable product for weight loss. Low-calorie breakfasts of oatmeal, buckwheat, and pearl barley contain fiber, which requires a lot of energy to digest, which means more calories will be burned and metabolism will speed up.
  • Spices. Many people believe that flavorings are harmful to health, but this is not entirely true. Some of them, on the contrary, help burn fat. They help suppress hunger and reduce cravings for treats. Cayenne pepper, turmeric and cinnamon are the few spices that help you lose weight without harming your health. You can also add garlic to any dish - it has a warming effect, which also requires energy. Apple cider vinegar will allow you to fill up on small amounts of food, and also improve digestion and reduce the need for sweets. Ginger reduces hunger, and lemon juice helps normalize metabolic processes.
  • Fatty acid. Don’t be afraid of the word fat, because polyunsaturated acids promote weight loss and must be in the diet for the body to function properly. This includes nuts. How many nuts can you eat per day when losing weight? The daily norm is 100-200 grams. They can be added to porridge, yogurt or cottage cheese in the morning, or used as a snack.

List of dairy products with minimal calories

When losing weight, dairy products should also be included in the diet, since, like plant foods, they help increase the rate of fat burning, thanks to caltrocil, which is produced with the help of calcium, which is part of most dairy ingredients.


Milk contains lactose, minerals, protein, vitamins and components that ensure the dissolution of fats. Let's look at the most popular nutritious low-calorie dairy products using the following table as an example:

Calorie level in dairy products
Name of productNumber of kcal per 100 g.
Cream 10%118
Sour cream 10%116
Kefir (fat)59
Yogurt 1.5%51
Low-fat kefir30
Skim cheese86
Cottage cheese with medium fat content156
Milk and curdled milk58
Condensed milk without sugar135

What foods should you not eat when losing weight?

The list of prohibited products is several times longer than the permitted ones. They have become such a strong part of our lives that it is not always possible to give them up. You shouldn’t immediately exclude all of the following; it’s enough to start by just minimizing their consumption.

  • Sweets. Simple carbohydrates do not have any positive effect on the body; they will only add extra pounds and centimeters. Try to remove baked goods, confectionery, and sweets from the menu. You can replace them with weight loss bars, special desserts, diet sweets and dark chocolate.
  • Baking is quite high in calories, especially if it contains a lot of yeast. They disrupt microflora, slowing down metabolism.
  • Store-bought sauces, mayonnaise.
  • Soda, packaged juices.
  • Fatty dairy and fermented milk products.
  • Meat and fish with a high fat content.
  • Rice, pasta. Instead of the usual white variety of rice, preference should be given to brown; for pasta, it is better to buy durum wheat.
  • Potatoes contain a large amount of starch, which is harmful to your figure. However, sometimes you can treat yourself to a baked potato.
  • Alcohol is not only harmful to health, but also helps you gain excess weight. Therefore, it is better to remove it from everyday life. Red wine is considered the most low-calorie alcohol.
  • Fast food, semi-finished products.

In addition to the fact that the consumption of all these products should be minimized, it is also worth paying attention to the naturalness of the permitted products. The fewer preservatives, the better for the body.

Calorie content of weight loss products by group

When creating a menu, it is very convenient to use lists of foods allowed for weight loss, indicating calorie content per 100 grams.

Vegetables and greens

  • boiled potatoes = 80 kilocalories;
  • white cabbage = 31 kilocalories;
  • colored = 30 kilocalories;
  • olives = 110 kilocalories;
  • zucchini = 30 kilocalories;
  • eggplant = 20 kilocalories;
  • beans = 60 kilocalories;
  • onions = 40 kilocalories;
  • green = 20 kilocalories;
  • carrots = 29 kilocalories;
  • cucumbers = 15 kilocalories;
  • tomato = 20 kilocalories;
  • beets = 22 kilocalories;
  • green peas = 75 kilocalories;
  • pumpkin = 22 kilocalories.

Pumpkin is considered a nourishing product that can be added to salads and made into sweets for tea.

Fruits and berries

Just like vegetables and fruits, berries promote weight loss. It is worth considering that the sweetest fruits will not contribute to weight loss.

  • banana = 85 kilocalories;
  • pineapple = 50 kilocalories;
  • grapes = 75 kilocalories;
  • apple = 45 kilocalories;
  • lemon = 30 kilocalories;
  • peach = 40 kilocalories;
  • persimmon = 60 kilocalories;
  • white currant = 35 kilocalories;
  • black currant = 37 kilocalories;
  • red currant = 40 kilocalories;
  • pear = 40 kilocalories;
  • grapefruit = 35 kilocalories;
  • pomegranate = 50 kilocalories;
  • cranberries = 25 kilocalories;
  • strawberries = 30 kilocalories.

Many citrus fruits, especially grapefruit, are considered the most useful fruit in the fight against excess weight.

Cereals, beans and grains

These products can be classified as slow carbohydrates. They provide a feeling of fullness for a long time.

  • buckwheat = 95-100 kilocalories;
  • rice = 115 kilocalories;
  • oatmeal = 92 kilocalories;
  • rice = 80 kilocalories;
  • buckwheat = 135 kilocalories;
  • semolina = 75 kilocalories;
  • beans = 35 kilocalories;
  • beans = 58 kilocalories;

Not all of these foods are considered non-caloric, but they should still be present in the diet.

Fish and seafood

Fish is a source of omega-3, the acid that the body needs to function. Add fish to your diet so that your body does not experience stress from the lack of necessary elements.

  • mussels = 50 kilocalories;
  • pollock = 65 kilocalories;
  • burbot = 85 kilocalories;
  • crayfish = 95 kilocalories;
  • trout = 100 kilocalories;
  • pike = 80 kilocalories;
  • shrimp = 80 kilocalories.

Meat, poultry and eggs

It is this type of product that contains large quantities of animal protein.

  • beef = 190 kilocalories;
  • rabbit = 100 kilocalories;
  • lean pork = 315 kilocalories;
  • veal = 90 kilocalories;
  • turkey = 190 kilocalories;
  • chicken eggs = 155 kilocalories;
  • quail = 165 kilocalories.

Animal protein, of course, is necessary for the body, but each person can decide for himself whether to include it in the diet or not, and you can also seek advice from a specialist who will help you create a balanced, low-calorie diet.

Low calorie baked goods

Psychologically, it is very difficult for many people to give up baking, so knowing its calorie content is very important.

  • white bread = 250 kilocalories;
  • gray bread = 200 kilocalories;
  • lavash = 240 kilocalories.

You can also use diet bread.

Nuts and oils

This category of products is high in calories, but the body also needs them, as they contain valuable fats.

  • peanuts = 550 kilocalories;
  • cashews = 650 kilocalories;
  • hazelnuts = 700 kilocalories;
  • walnut = 660 kilocalories;
  • pistachios = 555 kilocalories;
  • olive oil = 780 kilocalories;
  • almond = 815 kilocalories;
  • apricot = 900 kilocalories;
  • flax = 900 kilocalories;
  • sunflower = 900 kilocalories;
  • butter = 750 kilocalories.

It is best to add these ingredients to salads.

Low calorie drinks

There are many low-calorie drinks; below we will consider several options with a minimum calorie content per 100 milliliters.

  • cucumber juice = 15 kilocalories;
  • beet = 60 kilocalories;
  • pumpkin = 35 kilocalories;
  • water with lemon = 30 kilocalories;
  • watermelon-mint = 25 kilocalories;
  • mineral water without gas = 0 kilocalories;
  • ginger tea = 15 kilocalories;
  • green = 0 kilocalories;
  • white = 34 kilocalories;
  • black coffee without sugar = 2 kilocalories.

During the holidays, many people are wondering which alcoholic drinks are considered low-calorie? The following types of drinks can be distinguished:

  • semi-sweet champagne contains 120 kilocalories per 100 milliliters;
  • semi-sweet wine = 80-100 kilocalories;
  • dry champagne = 80-85 kilocalories;
  • red and white dry wines contain the least calories: about 65-70 kilocalories per 100 milliliters.

List of the lowest calorie foods

It is believed that low-calorie foods are good for your figure. Losing weight with the help of PP (proper nutrition) at home is very simple, just remove prohibited foods from your diet and focus on healthier ones with fewer calories.

When losing weight, you should follow the BZHU ratio to avoid health problems.

So, you can calculate the number of these elements as follows:

  • Protein intake is calculated as follows: 1.5 must be multiplied by weight in kilograms. The resulting figure is the amount of protein required. It is best that most of it is of plant origin.
  • The daily fat intake for women should be 90-120 grams. Don't eliminate fats completely, replace them with healthy lipids.
  • Carbohydrates are energy that the body needs to function normally. With sufficient physical activity, the daily carbohydrate intake = 90-95 grams.

The following products are recognized as the most non-caloric:

  • broccoli is a healthy, hypoallergenic vegetable that can be eaten raw or boiled;
  • carrots are rich in vitamins and nutrients. It is best consumed raw, so the concentration of vitamins will be greater;
  • green tea is the lowest calorie drink;
  • cucumber, onion, lettuce;
  • grapefruit is a fat-burning fruit containing a whole range of useful substances.

However, you should not compose a diet only from these products; a variety of nutrition is the key to health and normal functioning of the body.

What does caloric content depend on?

The calorie content of a product directly depends on the fat content. When fats are broken down, calorie content doubles, and when carbohydrates and proteins are broken down, on the contrary, it decreases. But at the same time, the lowest calorie food should have enough carbohydrates and fiber.

Easily digestible carbohydrates (aka fast carbohydrates) make it possible to quickly cope with the calories that come from fat. In turn, fiber allows a person to feel full.

Another condition is the water content. Water has no calories, so its consumption does not affect your figure in any way.

By the way, here we wrote about what calories are.

List of foods that speed up metabolism and promote weight loss

Metabolism is very important when losing weight. It is the metabolic processes that are responsible for weight gain, because the faster food is digested, the lower the risk of it being deposited in fat.

There is a whole list of products that help speed up metabolism:

  • Pepper and other spices help speed up metabolism by almost 25%.
  • Coffee and green tea help speed up metabolic processes due to caffeine.
  • Dairy products also help stimulate metabolism due to their potassium content.
  • Citrus fruits speed up all metabolic processes due to the content of fruit acids, fiber and other microelements.
  • Lean meat.
  • Many people cannot imagine their life without chocolate, but when losing weight you should only eat dark chocolate.

Before starting any diet, be sure to consult with a specialist to minimize the risks associated with individual body reactions.

Does cooking method affect calorie content?

Food has a certain calorie content. But there is an interesting fact: this calorie content changes depending on the presence or absence of heat treatment. For sustainable weight loss, it is worth knowing some nuances.

When cooked, the shells of vegetables are destroyed and they become softer. Carbohydrates are converted from complex ones to simple ones. Therefore, cooked food has more calories than raw food. The same thing happens with meat - cooked meat has a higher calorie content, since the body needs less energy to process it.

Expert opinion

Fetisova Anna Andreevna

Fitness trainer, professional nutrition consultant.

Important! Heat treatment destroys fiber and converts complex carbohydrates into simple ones. Because of this, the caloric content of foods increases!

Not only cooking can increase the number of calories in food. The method of cutting vegetables also determines how much energy the body will spend on processing. The smaller pieces of food that enter the stomach, the more calories they contain. And vice versa: if large pieces enter the stomach, more energy is required for digestion.

Expert opinion

Fetisova Anna Andreevna

Fitness trainer, professional nutrition consultant.

Important! The body requires less energy to process pureed food! This means that such products are higher in calories than in solid form!

When eating food, you should listen to your own feelings. If raw vegetables in large quantities cause discomfort, there is no need to torture yourself. The best solution would be to heat-treat vegetables and again monitor the body’s reaction during the process of losing weight.

Low-calorie sweets

Many people note that giving up sweets is the most difficult part of any diet. We hasten to please those with a sweet tooth - there is no need to give up chocolates, desserts and other goodies. The main thing is to understand what you eat and at what time of day.

List of dietary desserts and rules of consumption

There are some rules that you need to know so that you can eat sweets without risking your slim figure:

  • It is recommended to consume any sweets in the first half of the day.
  • As a percentage, the amount of sweets should not exceed 10% of the total calories consumed.
  • These sweets should only be eaten a couple of times a week.
  • Do not exclude chocolate completely from your diet; it contains many beneficial substances.

You can add to the list of allowed sweets:

  • Bitter chocolate.
  • Honey.
  • Marmalade, jelly, marshmallows, marshmallows.
  • Candied fruits, dried fruits.
  • Halva.
  • Low-fat cottage cheese and yogurt.

You can not only buy such sweets in the store, but also make them yourself.

Calorie intake rate

The body's energy is constantly consumed. It is not necessary to do physical exercises for this. Breathing and maintaining life require calories. Even digesting water takes energy. In order for weight loss to occur, you need to consume fewer calories than your body requires.

The amount of calories needed for each body is individual. It depends on height, weight, health, age. This amount is also different for men and women: the stronger sex requires more energy to maintain life.

For adult men, energy needs range from 2,100 to 4,200 calories. Adult women need between 1,800 and 3,050 calories per day. The individual amount of energy consumed can be calculated with a nutritionist, or you can look at the approximate values ​​yourself in the table.

By consuming fewer calories, the body takes energy from fat deposits. This is how weight loss happens. And vice versa: when an excess amount of calories is received, the body does not have time to process them and stores them in the body.

You can reduce the number of calories you consume by reducing the number of meals you eat or by cutting back on portions. Another way is to replace some foods with others with fewer calories.

Low-calorie meals for weight loss from simple products - recipes

On the Internet you can find various menus to suit every taste. There are options for all price segments. If necessary, you can find a ready-made menu for a week or a month. We will look at several simple recipes using approved products.

For breakfast, you can microwave oatmeal with apple and cinnamon. To do this you will need 100-150 milliliters of water, 50 grams (2-3 tablespoons) of oatmeal, 170 milliliters of low-fat milk, raisins, 1 green apple, a pinch of salt, cinnamon.

  • To prepare, take a special microwave-safe bowl and pour in the cereal with salt and raisins. Then add water, milk and stir.
  • Place the bowl in the microwave for 3-5 minutes.
  • Add chopped peeled apples to the finished porridge and a pinch of cinnamon on top.

For lunch, you can make low-calorie cheese soup. Cooking method:

  • Cut the potatoes into cubes and the carrots into strips.
  • Boil a pan of water, and when the water boils, add potatoes, bay leaves, and a whole onion.
  • Fry the carrots in a frying pan with a little oil.
  • When the potatoes are almost done, remove the onions and then add the chopped cream cheese.
  • Once the cheese has melted, add carrots, salt and pepper to the soup.
  • After a couple of minutes, when the vegetables are completely cooked, turn off the soup and add chopped garlic.
  • Let the soup brew, and then pour into plates, garnishing with herbs.

Dinner can be hearty, but low in calories. You can make a light salad from boiled breast. To do this, you need to cut the breast into strips or cubes, add tomato, low-fat cheese, sour cream or olive oil, a little nuts or honey. The same salad can be made for a formal table, so on holidays you will not have to worry about the beauty of your figure.

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