There are several widely held but unsupported diet myths and fads; one that has endured is the idea of "negative calorie foods." Foods with negative calories typically have a high water and fibre content and, in theory, require more energy to digest than they do to provide their caloric value. Even while many foods marketed as "negative calorie" foods are in fact low in calories and healthy fibre sources, they nevertheless add to daily energy consumption and are not truly "negative calorie" foods. However, they do result in a loss of body mass since they create a negative energy balance.
Even though negative calorie foods are a fiction, they can still be incorporated into a healthy weight loss plan because they are nourishing, low in calories, high in fibre, and low in water content.
10 Low-Calorie Foods for Weight Loss
1. Asparagus
White and green asparagus are the two fundamental kinds of this flowering vegetable. Asparagus comes in many varieties, all of which are nutrient-rich and packed with vitamins, minerals, and antioxidants. It includes glutathione, an antioxidant with a number of health advantages, and is a good source of vitamin C and folate.
While half a cup of cooked asparagus contains 22 kcal, 64 grammes of raw asparagus only has 14 kcal.
2. Beets
Round, solid roots with lush green tops are called beets. Nutrients including folate, vitamin A, vitamin C, riboflavin, and magnesium are among those they are good sources of. Additionally, beets contain phenolic chemicals and phytonutrients that support heart health.
A half cup (85 grammes) of beets contains 87 percent water and roughly 37 kcal.
3.broccoli
A dark-green cruciferous vegetable, broccoli is closely related to the cabbage, cauliflower, and brussels sprout families of vegetables. It contains significant amounts of phytochemicals such isothiocyanate, indoles, and bioflavonoids as well as vitamins A and C.
Furthermore, research has demonstrated that the abundant antioxidants in broccoli reduce the risk of contracting diseases including heart disease and several types of cancer.
A half cup (44 grammes) of raw broccoli has 12 calories, whereas a half cup (78 grammes) of cooked broccoli has 22 calories.
4. Cabbage
Another cruciferous vegetable is cabbage, which has loosely or tightly packed leaves that can range in colour from light green to dark purple-red, depending on the type. It includes a sizable amount of indoles, a class of phytochemicals that aid in the prevention of some cancers.
Generally speaking, cabbage is abundant in vitamin C and contains 92 percent water and roughly 18 calories per 70 grammes.
5. Foods with zero calories like carrots
The caloric content of a medium-sized raw carrot is 26 kcal (61 grammes). In addition to being a great source of beta-carotene, which is crucial for good vision, it is also a wonderful source of fibre.
Alpha-carotene and lutein are two more carotenoids found in carrots. Carotenoids, which give carrots their vibrant red colour, have antioxidant effects that lower the risk of cancer and heart disease.
Keep in mind that boiling carrots boosts their digestibility and vitamin A availability in the body.
6. Low calorie foods celery
Celery has a characteristic harsh, earthy flavour and crisp texture. It has a lot of potassium, folate, and vitamins A and C, yet just 13 calories per 80 grammes.
7. Low-calorie cucumber foods
The cucumber is a member of the same plant family as melons, squash, and gourds. It consists mainly of water and a trace quantity of nutrients. Cucumbers have few calories since they are primarily water; a half cup (52 grammes) provides only seven calories.
The cucumber is extremely pleasant in warm weather due to its high water content. It can be pickled, eaten chilled and fresh, or even included in salads or sandwiches.
8. Lettuce
Sandwiches and different types of salads frequently contain lettuce. Only eight kilocalories are included in 56 grammes of lettuce, making it exceptionally low in calories. Lettuce can be a good source of folate and a good to outstanding source of vitamin C, depending on the variety.
9. Low-calorie dishes made with tomatoes
Vitamins A and C (carotenes) are found in tomatoes. Lycopene, an antioxidant that aids in preventing cancer, is also found in red tomatoes. According to research, a diet high in tomatoes may help avoid heart disease, cancer, and strokes.
About 26 kcal are provided by one medium-sized (123 grammes) raw tomato.
10. Low calorie zucchini dishes
Summer squash that is green in colour and has just 27 calories per 180 grammes is called zucchini. It contains phytochemicals that support bowel regularity and the body's water balance.
Such plant-based meals with low calories are excellent additions to a healthy diet. One should work on developing an eating routine that includes a balanced array of foods rather than concentrating on certain items. This strategy may result in the adoption of enduring healthy eating practises.
Additionally, before beginning a weight loss programme, speak with a dietician or nutritionist who can develop a realistic and healthy food plan for you based on your tastes and way of life.
Comments
Post a Comment