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Low-calorie foods effective for weight loss include fruits (apples, tomatoes) and vegetables (celery, lettuce).
Restricting your daily calorie intake for weight loss can often leave you feeling exhausted and hungry. However, foods with rich water content, such as fruits (apples, tomatoes) and vegetables (celery, lettuce), are examples of low-calorie-density foods that can help you with your hunger and satiety. They contain fewer calories per bite but a lot more volume.
45 best low-calorie foods for weight loss
- Oatmeal
- Cruciferous veggies (broccoli, cauliflower, and Brussels sprouts)
- Steamed fish
- Popcorn
- Cottage cheese
- Blended soups
- Apples
- Oranges
- Potato
- Low-fat cheese
- Carrots
- Legumes and pulses
- Shirataki noodles
- Gelatin
- Sprouted-grain chips
- Greek yogurt with fresh fruits
- Avocados
- Chia seeds
- Egg whites
- Hummus
- Raspberries
- Bananas
- Quinoa
- Almonds
- Prunes
- Figs
- Watermelon
- Mushroom
- Apricot
- Plums
- Raisins
- Kiwi
- Cantaloupe
- Tomatoes
- Grapes
- Whole wheat pasta
- Whole wheat bread
- Spinach
- Red bell peppers
- Strawberries
- Cucumbers
- Romaine lettuce
- Grape tomatoes
- Cinnamon
- Grilled chicken
Rather than depriving yourself, look for low-calorie foods that you can pile on your plate or eat for snacks. Counting calories is not a good way to stay on track with your diet. A good diet is not supposed to make you miserable but keep you fresh, energetic, and in high spirits.
What is a low-calorie diet?
A low-calorie diet restricts calorie consumption to between 900 and 1,300 calories per day. The Nutrition Centre suggests a low-calorie diet helps lose weight by eating fewer calories. Based on the Food Pyramid, the guidelines for a low-calorie diet are 1,500 calories per day for women and 1,800 calories per day for men. Furthermore, variety is important because it restricts foods, especially sweets, cakes, cookies, soft drinks, and alcohol.
The theory behind the low-calorie diet is that by consuming fewer calories, bodies are allowed to burn stored fat rather than calories to maintain bodily functions. Low-calorie foods are not the only way to lose weight. A nutritionally balanced diet is required to shed pounds the right way.
However, there are several advantages to following a low-calorie diet, such as:
- People may lose four to seven pounds per week
- May slow down the aging process
- May improve mental acuity
- Offers a healthy and well-balanced diet
- Research shows that a low-calorie diet increases the lifespan
- May prevent diseases, such as stroke, heart disease, hypertension, and high blood pressure
- Increases energy level
- Decreases cholesterol levels
- Improves blood sugar levels
- Improves sleep
- Decreases risk of type II diabetes
A low-calorie diet is a short-term diet that consists of meal replacements (typically soups or shakes) or very small portions of regular food and snacks. Typically, you consume the soups or shakes for about 12 weeks before gradually reintroducing normal, healthy food. This type of diet is not suitable for everyone. Before embarking on a low-calorie diet, consult with your doctor to ensure that it is safe and effective for you.
What are the disadvantages of a low-calorie diet?
A low-calorie diet entails eating foods that are high in nutritional content but low in calories. A low-calorie diet, which emphasizes the importance of eating healthy and nutritious foods, can help you lose weight and reduce your risk of developing lifestyle diseases.
However, a low-calorie diet can have the following side effects:
Children, adolescents, and pregnant women should not follow a low-calorie diet. Individuals who follow such a diet are typically extremely overweight or morbidly obese.
The most serious risk of calorie restriction is simply overdoing it. While eating a little less than usual can benefit your health and well-being, going too far can be harmful in a variety of ways. Calorie restriction can have an impact on your mental health. When you eat too little, you lose glucose, which can make you feel mentally sluggish and potentially lead to memory problems. If you are having difficulty concentrating while on a low-calorie diet, this could be a sign of under-eating.