Low calorie foods: A way to healthy living
Table of Contents
In our fast-paced society, not all individuals are afforded the luxury of incorporating physical activity into their daily routines or adhering to set meal times. Often preoccupied and time-strapped, people must pay more attention to dietary plans and gravitate towards processed or fast food options when hunger strikes. This habit leads to overindulgence, feelings of fatigue, and persistent cravings for additional nourishment. Unsystematic and impulsive consumption frequently results in lipid accumulation, intestinal obstructions, toxin buildup, and the development of obesity. Obesity is not a solitary visitor either; it exerts considerable strain on our cardiovascular system, induces fluctuations in blood pressure and sugar levels, and causes lethargy and stress while also generating respiratory difficulties. In such a chaotic and stressful lifestyle, one beneficial action we can take to improve our physical well-being is the inclusion of low calorie foods/zero calorie foods in our daily diet.
Incredible ways in which Low calorie foods can benefit our overall health
Nowadays, people rely on technology and machines more than ever before. This means we spend much time sitting down and only moving around a little. Even though this makes things more accessible and fun daily, it’s awful for our health overall. A little bit of exercise, better sleep habits, and consuming low/zero calorie foods can make a major difference in our lives. Let’s look at the fantastic benefits of following a Low Calorie Foods in your diet.
- Helps maintain a healthy, long life.
- Low-calorie foods make the person feel full for longer and do wonders for weight loss.
- Having a diet filled with low calorie foods. It eliminates the feeling of lethargy and increases physical activity.
- Keeps the cholesterol levels under check and reduces the burden on our hearts.
- Research has suggested that by following a low calorie foods diet, one can lower the risk of cancer to a great extent.
- Helps with better sleep.
- Reduced respiratory difficulties.
- Is excellent for reproductive health.
While adhering to a low calorie diet can tremendously benefit our well-being, particularly in weight loss, it is crucial to recognize that not all low calorie foods provide satiety. Furthermore, eliminating calories from our diets may do more harm than good. Therefore, we must maintain a balance between a diverse range of food items. A knowledgeable dietitian like Dt. Rukshana Azhar can assist us in identifying nutritious, filling, and satiating low calorie options rich in protein, minerals, fiber, and other essential nutrients to avoid imbalances within the body. Combining calorie-rich and low calorie foods can promote healthy weight loss goals.
Let us discuss some of the best low calorie foods that can be an excellent addition to our daily diet for weight loss and other health benefits:-
- Water: the first important thing to consume for weight loss is lots of water. Plain water is zero calories and keeps your body hydrated. It helps improve blood circulation so that there is an easy flow of nutrients and minerals throughout our body.
- Coconut water: 1 full glass of coconut water contains approx. 19 calories. It is an excellent electrolyte and highly hydrating. It is also an excellent source of potassium, calcium, manganese, antioxidants, and essential amino acids.
- Eggs: 1 large egg has about 78 calories. Though low in calories, eggs are a rich source of proteins, vitamins D, A, B12, zinc, calcium, iron, etc. The best is to have them boiled with a pinch of salt and black pepper.
- Curd: curd is an excellent probiotic and healthy low calorie food; it is rich in proteins, fats, and carbohydrates and nourishes our gut.
- Oranges: 1 medium orange has 62 calories and is rich in vitamins A, C and calcium source.
- Papaya: 1 cup of papaya has 34 calories and is an excellent source of vitamin C. It can alone fulfill about 70% of the body’s daily vitamin C requirement. It is also rich in vitamin A, folate, and potassium. Papaya is suitable for all stomach-related issues.
- Chia seeds: 1 tablespoon has 60 calories. Soak a tablespoon of chia seeds overnight and have them in the morning to experience their health benefits.
- Radish: 1 cup of radish has 18 calories and contains many beneficial nutrients like folate, potassium, and vitamin C. It is best consumed raw in the form of salads.
- Carrot: 1 medium carrot contains 25 calories. This low-calorie food is very good for eyes, weight loss, brain health, and heart, as it is rich in carotenoids, various B vitamins, and vitamins A, C, and K.
- Tomatoes: Rich in antioxidants, a cup of tomatoes contains 32 calories and is an excellent source of vitamins C& K, potassium, and folate. We can have them raw, cooked, or in sauce.
- Bell Peppers: one pepper of about 45g has 18 calories. It is a good source of vitamin C, vitamin A, potassium, dietary fibers, lycopene, and calcium.
- Celery: 1 whole celery stalk contains less than 6 calories. It is an excellent dietary fiber, flavonoids, antioxidants, and vitamin C source. It has a high water content and helps melt the body fat. It can be eaten as a salad or ingredient in various dishes.
- Lettuce: 100g of lettuce contains about 17 calories. It is a good source of dietary fiber.
- Peaches: a tasty summer fruit, 1 small peach has 51 calories. It is packed with various nutrients and antioxidants. It is rich in vitamins A, C, and iron.
- Pineapple: a bowl or 100g of pineapple contains about 50 calories. It is rich in vitamin C, carbs, fiber, and manganese.
- Watermelon: 1 cup contains 46 calories. It is a good source of vitamins A, C, and B6. It has a high water content and has a relaxed and calming effect on our bodies.
- Kiwi: 1 kiwi has 42 calories. Low calorie foods like kiwi are essential for weight loss, maintaining blood sugar levels, and aiding digestion. It is also one of the healthiest fruits with various vitamins and minerals.
- Guava: 1 guava has 38 calories. It is suitable for digestion, the immune system, the heart, and blood sugar. It is a tasty addition to any weight loss diet.
- Broccoli: this is a very nutrient-dense vegetable. 1 cup of chopped broccoli contains 31 calories. It has high fiber content and contains vitamins like vitamins A, C, K, E, and B.
- Cauliflower: like broccoli, cauliflower is also nutrient-rich but low calorie. A 100 g of this vegetable contains 25 calories. It is a well-known ingredient in low carb diets.
- 100 grams of Green Beans contains 31 calories. It is rich in proteins, carbohydrates, and fiber,
- Pumpkin: 1 cup contains 30 calories. This vegetable is an excellent source of protein, copper, healthy fats, vitamins A and K, and fibers.
- Onion: An essential ingredient of our daily food, onion not only enhances the food flavor but is also an excellent low-calorie food. 1 small onion has 28 calories. It is rich in vitamins and a good sulfur source, making it a miracle food for healthy hair.
- Eggplant or brinjal: 100g of eggplant contains 25 calories. This is an iron-rich meaty vegetable. It is also rich in proteins, fiber, manganese, folate, potassium, vitamin K, and carbs.
- Spinach: 100g of raw spinach contains 23 calories. Spinach is a low calorie food that is very popular for its rich iron content. It is also an excellent source of carotenoids, vitamins A, C, B6, and manganese.
- Mushrooms: 1 cup of mushrooms contains 21 calories. Rich in proteins, B vitamins, vitamin D, and selenium, it is a great vegetarian substitute for meat.
- Cucumbers: widely used as a salad, 1 plate of cucumber contains 16 calories. It has many vitamins, K and C, proteins, fiber, magnesium, and carbs. It is the best choice for low in calorie foods.
- Strawberries: 1 large strawberry fruit contains 6 calories. It is excellent for the heart and shields against Alzheimer’s disease.
- Okra or bhindi: 1 cup of okra contains 33 calories and has a good amount of magnesium, folate, and vitamin C.
- Beetroot: 1 beet contains 34 calories. It is rich in iron, fiber, vitamin C, folate, and phytonutrients for heart health, skin, and circulatory system.
- Apples: apples are one of the healthiest fruits. 1 apple has about 86 calories. It is excellent for gut health and contains good vitamin C and fiber.
- Grapefruit: a single slice of grapefruit is a good vitamin C source and contains about ten calories. It has anti-inflammatory and antioxidant properties.
- Garlic: 1 clove of garlic contains less than 5 calories and is rich in vitamin C, B6, and manganese. It is excellent for our heart and kidney health.
- Lemon: lemon has terrific weight loss properties and is rich in vitamin C. One can have warm lemon water with honey or squeeze a lemon over your salads and dishes. Either way, this low calorie fruit is support for fast weight loss.
- Walnuts: this dry fruit is incredibly nutritious yet very low in calories. It is rich in Omaga3 fatty acids, proteins, and fiber.
Read 15 Foods to Control Hair Fall Naturally
FAQs Regarding Low Calorie Foods
What is a low calorie foods diet?
A low calorie foods plan is a well-designed diet plan that helps to restrict our daily calorie intake, commonly for weight loss.
How can we include low calorie foods in our diet to maximize our benefits?
A low calorie dietary regimen should comprise a judicious blend of low and high calorie foods. Reducing caloric intake with proper attention to the other essential nutrients may lead to healthy weight loss and nutritional inadequacies. Therefore, it is imperative to seek professional guidance from a reputable dietitian and adhere strictly to a well-crafted meal plan for optimal results.
How do low calorie foods help in weight loss?
Low calorie foods promote satiety, reducing the frequency of cravings for unhealthy and junk food. Consequently, they are effective in curbing impulsive and mindless eating habits.
How many calories are needed to maintain a healthy body?
Caloric requirements differ for men and women who want to maintain a healthy body. The daily calorie requirement for women is approximately 2000 calories; for men, it’s about 2500 calories.
Consuming low calorie foods can revolutionize our weight loss objectives and offer a multitude of additional health advantages. With the guidance of a qualified nutritionist, adopting this dietary approach will enable you to bask in its myriad health benefits.
Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management , etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
