Introduction: Low calories foods for weight loss: What to avoid & what to include? For the ones seeking to shed some extra pounds by eating fewer calories, a healthy diet is an important step and a tough one to follow too.

Low calories diet for weight loss– Dietary guidelines for a low-calorie diet.

This article is here to provide you with a list of low-calorie foods that can help you maintain your eating regimen. Those who are looking for weight loss through improved eating habits should lessen the intake of added sugars, fats, and salt, especially coming from processed food.

Those on a weight-loss weight-reduction plan should goal to consume among 1500-1800 calories per day, as per their energy requirements.

Things to remember: Diet plan for weight loss

  1. Have a breakfast loaded with fiber and carbohydrates. It keeps you full for longer after a meal, and reduces fluctuations in blood sugar levels, and helps regularity. Although some high-fiber foods are high-carbohydrate, always choose from lower-carb sources. These are some high-fiber, low-carb foods items that are rich in nutrients too.
  2. Make a meal that is loaded with veggies and the right dressing try to avoid using peanut coconut and other nuts in the salad.
  3. At a restaurant avoid soup with the word cream of in the name as they are sure to be loaded with cream and fat.
  4. Always eat a well-balanced lunch that includes a salad, whole-grain foods, and vegetables with rice and dal (pulses).
  5. Try to avoid fries snacks instead, munch on baked or steamed alternatives.
  6. Eat a light dinner as it is the last meal of the day before you retire to bed.
  7. Last but not the least dessert try to have a jelly based or product based dessert in case you are tempted to indulge in something that’s high on calories try not to eat the entire serving remember sharing is caring 🙂
  8. Increase your fluid intake drink at least 6 to 8 glasses of water. You can include fluids in the form of milkshakes, coconut water, etc.
  9. Enjoy great health with egg recipes that are lower in Calories.

What to avoid: Foods to avoid for weight loss

bread, loaf, white bread, Low calories foods for weight loss: what to avoid & what to include?
white bread

Here are some foods you should avoid when you’re trying to lose weight:

  1. White Bread: Having glycemic index, White bread is highly refined( made of very fine flour) and can spike your blood sugar levels, creates a greater risk of weight gain and obesity.
  2. Pizza: Although a very popular Fast Food, most commercially made pizzas are also very unhealthy. They’re extremely high in calories, often made from unhealthy ingredients like highly refined flour.
  3. Sweet Drinks( sugary drinks): Most unhealthy, These are literally liquid sugar calories that don’t make you feel full, and you won’t eat less food to compensate. Instead, you end up adding these calories on top of your normal eating.
  4. Candy Bars: They are a pack of added sugar, extremely unhealthy basically are high in calories and low in nutrients.
  5. Fruit Juices (marketed): Commercial fruit juices are highly processed and loaded with sugar, prefer to eat whole fruit instead.
  6. Pastries and Cakes: High-calorie, low-nutrient foods. Often contain large amounts of added sugar, refined flour, and also trans fat sometimes.
  7. Beer: Beer can cause weight gain. As heavy drinking increases weight gain, alcohol provides more calories than carbs and protein.
  8. Potato Chips and Fries:  They are very high in calories can cause weight gain.
  9. Ice Cream: Ice cream is incredibly delicious, but is loaded with sugar. It is high in calories and is under an unhealthy category.
  10. Foods High in Added Sugar: Commercial foods marketed as “low-fat” or “fat-free” foods are added with lots of sugar to make up for the flavor that’s lost when the fat is removed. Added sugar usually provide tons of empty calories and are very unhealthy.

What to include: Low-calorie foods for weight loss

Some high-fiber low-calorie foods to include in your diet are:

pulses, lentils, beans, Low calories foods for weight loss: what to avoid & what to include?
Lentils
  1. Avocado: Avocados are very nutritious and contain a variety of nutrients, vitamins, and minerals. Like; Vitamin K, C, B5, B6, E, Folate, Potassium. etc.
  2. Shredded Coconut Meat: Coconut meat is high in fat and calories and low in carbs and protein.
  3. Lentils (Cooked): Lentils are a good source of iron, protein, vitamin B1, B6, copper, folate, and other macro and micronutrients.
  4. Soybean Sprouts: Soybean contains several useful nutrients including protein, carbohydrate, vitamins, and minerals.
  5. Flaxseed: Flax seeds are a great source of plant-based protein,  Flaxseed protein is rich in the amino acids(AA) such as arginine, aspartic acid, and glutamic acid. etc.
  6. Chia Seeds: Chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and many more
  7. Blackberries: Blackberries are also packed with essential nutrients and antioxidants.
  8. Asparagus: Asparagus is a great source of nutrients, including fiber, folate, and vitamins A, C and K
  9. Pistachio Nuts: Pistachio contains healthy fats and is a good source of protein, fiber, and antioxidants. 
  10. Almonds: Almonds contain vitamins, minerals, protein, and fiber. These are the most nutritious and versatile nuts.
  11. Cauliflower: This food is very low in Saturated Fats and Cholesterol. It is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium, and Phosphorus. etc.
  12. Broccoli: Broccoli contains nutrients, including fiber, vitamin C, vitamin K, B6, vitamin A, iron, and potassium,
  13. Cooked Spinach: It is a good source of iron, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin and Niacin.
Fiber Comparison-low-calorie foods

Fiber per Avocado = 13g (54% DV)
Shredded Coconut Meat 1 cup, shredded =17% DV 4.2g
Lentils (Cooked) 1 cup =63% DV 15.6g
Soybean Sprouts 1 cup =3% DV 0.8g
Flaxseed 3 tbsp =32% DV 8g
Chia Seeds 1 oz =39% DV 9.8g
Blackberries 1 cup =31% DV7 .6g
Asparagus 1 cup =11% DV 2.8g
Pistachio Nuts 1 oz (49 kernels) =12% DV 3g
Almonds 1 oz (23 whole kernels) =14% DV 3.6g
Cauliflower 1 cup chopped (1/2 inch pieces) =9% DV 2.1g
Broccoli 1 cup chopped =9% DV 2.4g
Cooked Spinach 1 cup =17% DV 4.3g

Calorie Comparison(per 2000 calories)- low-calorie foods

Shredded Coconut Meat: [1 cup, shredded] =23% DV 466 calories
Lentils (Cooked) [1 cup] =11% DV 230 calories
Soybean Sprouts [1 cup] =4% DV 85 calories
Flaxseed 3 tbsp =8% DV 170 calories
Chia Seeds 1 oz =7% DV 138 calories
Blackberries 1 cup =3% DV 62 calories
Asparagus 1 cup =1% DV 27 calories
Pistachio Nuts 1 oz (49 kernels) =8% DV 159 calories
Almonds 1 oz (23 whole kernels) =8% DV 164 calories
Cauliflower 1 cup chopped (1/2 inch pieces) =1% DV 27 calories
Broccoli 1 cup chopped =2% DV 31 calories
Cooked Spinach 1 cup =2% DV 41 calories

The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.

 Most fruits and vegetables are high in fiber, another good reason to incorporate more in your daily diet 🙂

Here are some simple strategies which will help:

  • Add fruits to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yogurt
  • Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or salad.
  • Replace dessert with fruit. Eat a bit of fruit, like a banana, apple, or pear, at the top of a meal rather than dessert. Top with cream or yogurt for a delicious treat.
  • Eat whole fruits rather than drinking fruit crush. You’ll get more fiber and consume fewer calories. An 8oz. a glass of fruit juice, for instance, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
  • Eat the peel. Peeling can reduce the quantity of fiber in fruits and vegetables, so eat fruits like apples and pears.
  • Incorporate veggies into your cooking. Add fresh vegetables to soups and sauces.
  • Bulk up soups and salads. Enliven a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes also are very high in fiber and may be added to salads or eaten as a snack. Beans, lentils, peas, and rice make tasty high-fiber accessories to soups and stews.
  • Don’t skip the legumes. Add kidney beans, peas, or lentils to soups or black beans to a tossed salad.
  • Make snacks count. Fresh and edible fruit, raw vegetables, and whole-grain crackers are all good ways to feature fiber at snack time.A couple of nuts also can make a healthy, high-fiber snack.
Few quick breakfast recipes for Low-calorie diet:
  1. Buckwheat Oats veggies Pancake
  2. High Fiber High protein Breakfast Bars
  3. Others
References:
  1. https://www.fda.gov/
  2. https://tools.myfooddata.com/
  3. https://www.healthline.com/