A Guide To Low-Calorie Food: What You Need To Know 

If you are someone looking for quick weight loss methods, you must have come across many diet strategies on the browser. Some of them must have suggested you start having low carb foods, high-fat foods, or low-calorie foods. However, the wisest choice among specific diet plans is always selecting a low-calorie food plan. Having low-calorie foods means that you have eliminated a certain number of calories from your diet. Many people looking for quick weight loss or stabilize their weight opt for low-calorie food. It’s always advisable to see a diet practitioner before you start any diet plan.

What is a Low-Calorie Foods diet?

Being on a low-calorie food diet means that you will be getting 800 to 1500 calories a day, depending on your BMI. People looking for short-term weight loss will not take more than 800 calories a day. Women looking for weight loss must take not more than 1500 calories and men around 1800 calories. It depends upon how active each individual is in an entire day. A low-calorie food diet works on simple mathematics that burning more calories than you eat will result in a calorie deficit.

Thus you will lose weight following this method. However, the amount of calories you need depends on your gender, age, and physical activity level in a day. A normal individual, on average, must take 1200 calories a day. This number of calories will help you lose weight without harming your health. You can limit your daily low-calorie foods with 20gram of protein,8grams of fiber, and 10 grams of healthy fat at least.

Low-Calorie Foods list

Before we list low-calorie foods for you, you must know that you should always choose nutritious foods. Taking a low-calorie healthy food is better than taking a low-calorie food that has zero nutrition. There is a big list of Low-calorie foods that you can find easily in your kitchen and supermarket.

Drinks:

• Water has zero calories no matter what amount you drink.
• Club soda, green tea, and herbal tea have zero calories.

Vegetables

• Salad leaves have four calories per cup.
• Cucumber has 16 calories per cup.
• Lettuce has five calories per cup.
• A vegetable broth has 11 calories per cup.
• Mushrooms have 15 calories per cup.
• Radish has 19 calories per cup.
• Eggplant has 35 calories per cup.
• Asparagus has 40 calories per cup.
• Vegetable soup has 67 calories per cup.

Fruits

• Strawberries have 53 calories per cup.
• Peach has 60 calories per cup.
• Cantaloupe has 60 calories per cup
• Grapes have 62 calories per cup.

Bread

• Whole grain bread has69 calories per slice

Seafood

• Cod has 84 calories in 100 grams.
• The blue crab has 98 calories in a cup.
• Shrimp has 101 calories in a cup.
• Scallops have 94 calories in 3oz.

Dairy

• One large egg has 78 calories.
• Low fat cottage cheese has 
• Cream cheese has 19 calories in one tablespoon.
• Non-fat cheddar cheese has 44 calories in 1oz.
• Low-fat mozzarella cheese has 72 calories in 1 oz.

Your Low-Calorie Foods meal plan

Although you must have researched a lot about low-calorie foods, it isn’t easy to manage them according to your meal. So here you will get a proper meal plan for your breakfast, lunch, dinner, and snacks made from low-calorie foods.

The idea for a low-calorie breakfast

Let’s see some fantastic recipes that you can make in a few minutes. These low-calorie foods are very delicious and do not require unique ingredients. Most people end up eating less nutritious foods because of a lack of time. They grab anything on the shelf and eat it. So prepare your meals already, so you can grab a bowl full of nutrients when hungry.

• Overnight oats

To prepare this low-calorie food, you need some raw ingredients. Keep some milk, greek yogurt, oats, nuts, chia seeds, and any protein powder aside. Now take a jar and add ⅓ cup of milk, greek yogurt, and oats in the same ratio. Sprinkle two teaspoons of chia seeds on it and two tablespoons of protein powder. Mix everything and top up with some berries and nuts.

• Veggie muffins

To prepare this low-calorie food, you need some raw ingredients. Keep any vegetable (spinach, onion, or bell peppers), eggs, milk, salt, pepper, and cheddar cheese aside. To prepare this delicious veggie muffin, you will preheat your oven to 350 degrees. Now saute the vegetables you have available in the kitchen. Then whisk six eggs and 100 grams of milk together and pour evenly on the vegetables. Sprinkle some cheddar cheese on the top and bake for 20 minutes. Your fancy low-calorie breakfast is ready.

• Pumpkin spice protein shake

Preparing this low-calorie drink is very easy. It will give you a significant amount of energy with limited calories. To prepare this blend, a frozen banana, a tablespoon of canned pumpkin, and a pumpkin pie spice pinch. Now add one cup of milk and a scoop of protein powder and blend.

• Veggie omelet

To prepare this low-calorie veggie omelet for your breakfast, you need some on-the-shelf ingredients. To make this simple omelet, you need some eggs, any vegetable available in the fridge. Make an omelet with two eggs and add any vegetable available. For example, we will add a 1l4 cup of onions and a half cup of mushroom and kale. Whisk them together and prepare like any regular omelet. Serve it to yourself with a scoop of avocado and salad leaves—Keto Made Easy For You.

The idea for a Low-Calorie Foods lunch and dinner

• Honey sesame chicken 

Ingredient

• 1 pound chicken thigh with skin
• Black pepper
• Half cup chicken broth
• Two tablespoon soy sauce
• Four tablespoon honey
• Two tablespoon sesame oil
• One tablespoon of ginger garlic paste
• Half tablespoon vegetable oil
• One bunch of broccolini
• Cauliflower rice
• Three tablespoon sesame seed
• One bunch of scallion

Directions

Before you start preparing delicious honey sesame chicken, preheat your oven to 425degree. Now take the chicken and sprinkle salt and black pepper over it. Take a bowl and add honey, soy sauce, chicken broth, sesame oil, and ginger-garlic paste. Whisk together every ingredient. Place your chicken in the oven and wait for it to turn golden brown from every side. It will take up to 5 minutes.

Meanwhile, give a boil to the whisked broth and add it to the chicken. Put everything in the oven again and wait for the sauce to thicken and the chicken becomes tender. It will take about 20 minutes.

Meanwhile, you wait for the chicken to get ready, you can prepare the sides. For that, you will toss broccolini and sesame oil together. Sprinkle salt and pepper on it. Arrange it on a baking sheet and put it in the oven. The chicken and the broccoli will be ready together within ten minutes. The meal is prepared for four servings. So to serve this dish, keep a flat plate with you. Add cauliflower rice to it and broccolini over it. Place the chicken on the side of the rice. You can garnish the plate with sesame seed and scallion. This dish can be refrigerated for four days.

Benefits of Low-Calorie Foods

Adopting low-calorie foods is always beneficial for your overall health. Health practitioners mostly recommend eating low-calorie foods when you are obese. To see if you are obese or not, you can calculate your BMI. If the BMI is above 30, then you are considered obese. Opting for a low-calorie food diet can help regulate high cholesterol, high blood pressure diabetes. Physical activity can benefit from weight loss along with having low-calorie foods. Medical practitioners also see a low-calorie food diet protecting against diseases like cancer and Alzheimer’s.

When can I expect to see the results of a Low-Calorie Foods diet?

Following a low-calorie food diet will show you results from the first week. You will start losing pounds within a month and see a better version of yourself. It’s better to lose the recommended range of pounds to keep yourself healthy. It would help if you started this diet by asking a registered dietitian. Every person will lose weight differently. The weight loss depends on how many calories you had and how much physically active you are in your entire day. In simple mathematics, if you are physically active and cut down 1000 calories from your typical meals in a day. Then you will approximately lose half kg or 1 pound in a week.