The lowest calorie foods. Hearty foods

There are contraindications, consult your doctor.

Eating to your heart's content and not gaining weight is the dream of most people with weight problems. At first glance this seems like a utopia. But choosing a diet in which a person will not feel hungry, and at the same time maintaining his slim figure, is a completely solvable task. To do this, you need to give preference to nourishing foods that don’t make you fat, but after which you don’t want to eat. What are these products?

Hearty foods that make you not want to eat

Satisfying foods are foods that make you feel full. It is desirable that this feeling lasts as long as possible, which will allow the person to forget about food until the next planned meal. What does satiety depend on? From many factors, but the most important are two of them:

1. Stomach fullness.
2. Increasing the concentration of nutrients in the blood, primarily glucose.

Thus, nourishing foods must meet the following criteria:

• have sufficient volume to fill the stomach;
• move through the gastrointestinal tract as slowly as possible, maintaining a feeling of fullness for a long time;
• contain sufficient amounts of nutrients for saturation;
• ensure gradual rather than rapid absorption of nutrients, which allows you to maintain a concentration of nutrients in the blood sufficient for a feeling of satiety for a long time.

Hearty foods that won't make you fat

And yet, these criteria are not enough. Obviously, most of the foods and dishes we eat every day are filling enough to make us not want to eat. But the problem is that they are too high in calories and therefore cause weight gain. People suffering from or overweight want to eat only those nourishing foods that do not make them fat. Thus, two more criteria can be added to the above:

Are there nutritious foods that don't make you fat? Yes, there is a lot of such food, and each of us consumes it daily. Examples of filling foods that won't cause weight gain if you don't overeat:

• porridge:, and others;
• potato;
• seaweed;
• dietary meats;
• low fat dairy products;
• corn;
• legumes;
• seafood.

Body weight increases only for the simple reason that to these nourishing foods you add others that are much more harmful to your figure. This is unacceptable if you are trying to maintain weight or reduce it. The following foods should be excluded from the diet:

1. All fatty foods (mayonnaise, cheese, butter and vegetable oil, fatty meats, nuts and seeds, egg yolks). It does not add satiety to your dishes, but makes them more nutritious. Moreover, energy value cooked food may be 30-50% higher just because you added fat to it.

2. All sweets. Everything that has sweet taste, should be excluded from the diet. Such foods are not filling. They do not fill the stomach well, but are high in calories. Sweets quickly, and not gradually, increase the concentration of nutrients in the blood, so satiety after eating them will not last long.

3. Food that stimulates the appetite. You need to give up foods that speed up the movement of food through the gastrointestinal tract and also stimulate the secretion of digestive juices. This causes the bolus of food to move faster into the lower digestive tract and be absorbed faster. These products include many sauces, spicy seasonings, rich broths, sour fruits. This group includes any food that makes your mouth water and your stomach rumble at the sight of it.

Hearty, low-calorie foods

Low calorie content is one of the main criteria when choosing a nourishing product that at the same time promotes weight loss. Small nutritional value has food that contains:

• minimum fat;
• a lot of ;
• much water.

The most low calorie foods They are rarely filling. It is very difficult to get rid of hunger by filling your belly with cucumbers or seaweed. These foods are too low in nutrients, although they are high in water and fiber. Therefore, for complete and long-term saturation, these products need to be combined with other foods that are not very high, but not too high. low calorie content. For example, for a side dish of vegetables you can take:

• chicken cutlet;
• boiled egg;
• a piece of boiled fish;
• a few slices of cheese.

It is worth remembering that the method of preparing the product significantly affects the calorie content and glycemic index. It is not advisable to fry food, because fat is always used for this - vegetable or animal. There is no need to add it to ready meals, for example, put butter in dumplings or mashed potatoes. By taste qualities food will lose, but by following this rule, you will be able to normalize your weight over time.

Hearty foods for weight loss

When losing weight, people often go to extremes. They completely refuse rich foods, trying to eat only low-calorie foods. This approach never leads to success. Eating only grass, a person does not feel full, and therefore abandons the diet within the first few days after starting it.

Nutritious foods should be present in the diet of a person who is losing weight. Don't be afraid of potatoes or bread like fire. These foods do contain, but to lose weight you don’t need to exclude them completely - just don’t overeat and don’t add fat to them. Eat bread, but don't put butter on it. Eat potatoes, just don't fry them in vegetable oil, and cook in water, without adding fat.

Hearty foods do not interfere with weight loss if you:

• you know when to stop;
• cook them without fat;
• eat them with low-calorie foods.

Hearty snack foods

To avoid feeling hungry while on a diet, many people use a five-a-day diet. It includes 3 full meals and 2 more snacks, which allow you to feel comfortable in between meals. Snack foods should also be filling, otherwise the feeling of hunger will subside for a short time, and you will again be drawn to the refrigerator.

Examples of snack dishes (no more than 200 kcal):

• cucumber salad with boiled egg;
• 100 g chicken fillet and tomato;
• low-fat cottage cheese with raisins and dried apricots;
• unsweetened oatmeal cookies with tea;
• cabbage and boiled sausage salad.

Candy or other sweets are not suitable for snacking. - also not the best choice, because they contain organic acids that increase appetite and stimulate intestinal motility. It is undesirable to snack on vegetables alone - they are too low in calories, and therefore the feeling of fullness will not last long.

Conclusion

To lose weight, you don't have to give up eating rich foods. Moreover, they must certainly be present in the diet, otherwise you will suffer from hunger and abandon the diet the next day after it starts. For sustainable weight loss, you need to eliminate only two food groups: fat and sweets. Other dishes should also be consumed in moderation, but if you learn to combine nourishing and low-calorie foods, you will be able to lose weight without suffering from hunger.

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Products with low calorie content must necessarily form the diet of a person who has decided to make his body slimmer. It is known that food directly affects the body's energy. And the increase, as well as the decrease in vital energy, depends on the food consumed. However, there are healthy foods that have a beneficial effect on a person’s health and energy, without adding extra pounds.

Reduced fat content is one of the main criteria for low-calorie foods. Since calorie production doubles when fat is broken down. When breaking down carbohydrates and proteins, the opposite is true.

Low-calorie foods should contain sufficient carbohydrates and fiber.

Carbohydrates, which are easily digested, allow the body to easily cope with the calories that come from fat. But the high fiber content will allow the body to be in a state of satiety for quite a long time, since it takes a long time to digest.

And the most important thing is the high water content. Since there are no calories in water at all, and based on this, the more water a product contains, the less room there will be for fats, carbohydrates and proteins.

The lowest calorie foods for weight loss are plant foods

Fiber is the fibrous part of plants that lowers cholesterol levels and slows down the body's absorption of carbohydrates. Thus, it turns out that the lowest-calorie foods can be considered plant foods.

These are herbs, spices, teas, vegetables, fruits and berries that contain many minerals, dietary fiber and vitamins. And yet, the record holders for low calorie content are vegetables.

For example, broccoli contains 33 kilocalories per 100g, and has many useful qualities due to its composition. Broccoli contains: calcium, proteins, magnesium.

In addition to the benefits of using this product for weight loss, there is also the fact that broccoli prevents cancer. Broccoli is consumed boiled and raw.

Helpful advice: Do not overcook broccoli to avoid losing important nutrients.

In 100g carrots, which is a source of carotenoids – 35 kilocalories. The benefits of carrots are great, due to its antioxidant effect, it strengthens the immune system, increases intestinal motility, and is good for vision.

100g contains 40 kilocalories. Artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the complex of enzymes and sugars it contains, it is able to have a beneficial effect and normalize blood sugar levels.

You can also highlight other vegetables and herbs that will be useful in the process of losing weight. Some of these minimally calorie-containing foods include:

• Eggplants – 24 kcal;

• Parsley - 49 kcal;

• Potatoes – 83 kcal;

• Zucchini – 27 kcal;

• Celery root – 32 kcal;

• Red cabbage – 31 kcal;

• Leek – 40 kcal;

• Red and green peppers – 27/23 kcal;

• Turnips and white cabbage – 28 kcal;

• Beets – 48 kcal;

• Onions – 43 kcal;

• Cauliflower – 29 kcal;

• Parsley root – 47 kcal.

Fruits, like vegetables and greens, are low in calories, even though they contain fructose. For fruits to be effective during weight loss, you need to consume them during the day, preferably before lunch and in small portions.

100g of grapefruit contains about 35 kilocalories. Perhaps the best assistant for losing weight. It has such a quality as the ability to suppress appetite. It will be enough to drink a glass of juice or eat a little grapefruit and hunger, no matter what. It is known that ¼ of a grapefruit burns up to 800 kcal.

The calorie content of pineapple per 100g is 48 kilocalories. Pineapple is able to cleanse the body of toxins, lower blood pressure, and regulate the activity of the gastrointestinal tract (gastrointestinal tract). Burns calories, just like papaya.

Papaya contains 43 kilocalories in 100g. Its composition contains a large number of enzymes that help absorb proteins and burn fats. It is best to eat papaya during meals, as its effects do not last long.

In addition to the fruits already mentioned, the following fruits and berries will be useful in the process of losing weight:

• Lemon – 31 kcal;

• Apricot – 46 kcal;

• Orange, tangerine, red currant – 38 kcal;

• Pear – 42 kcal;

• Cranberry – 28 kcal;

• Raspberries and strawberries – 41 kcal;

• Plum – 43 kcal;

• Gooseberries and peach – 44 kcal;

• Black currant – 40 kcal;

• Pomegranate – 52 kcal;

• Apple – 46 kcal.

The lowest calorie meat products

Plant foods are good for weight loss, but you should not exclude meat products from your diet.

A long-term absence of meat in the diet of a losing weight person threatens the lack of useful substances in the body that are not found in plant foods.

Proteins that come from meat products, form an important component in muscle building. Thanks to the work of muscles, physical activity allows us to burn the right amount of calories.

The body will spend more energy burning proteins rather than digesting fats and carbohydrates.

When choosing meat, you should give preference to rabbit meat, lean cuts of veal and beef, white meat poultry. The listed products are quite filling. Their calorie content is as follows:

• Lamb kidneys – 77 kcal;

• Beef – 187 kcal;

• Beef udder, brains, kidneys, heart, tongue - 173/124/66/87/163 kcal;

• Turkey – 197 kcal;

• Horsemeat – 143 kcal;

• Rabbit – 199 kcal;

• Chicken – 165 kcal;

• Pork liver, kidneys, heart – 108/80/89 kcal;

• Veal – 90 kcal;

• Chicken – 156 kcal.

Lowest calorie dairy products

It is useful to include dairy products in your diet, which can burn fat just like vegetable products.

They have this ability thanks to calcitrol, which is produced with the help of calcium, which is abundant in dairy products.

Milk contains important components: lactose, protein, mineral trace elements and substances, fat-soluble vitamins.

Low-calorie dairy products include the following:

• 10% cream – 118 kcal;

• 10% sour cream – 116 kcal;

• Full-fat kefir – 59 kcal;

• Natural yogurt (1.5% fat) – 51 kcal;

• Low-fat kefir – 30 kcal;

• Low-fat cottage cheese – 86 kcal;

• Half-fat cottage cheese – 156 kcal;

• Curdled milk and milk – 58 kcal;

• Ryazhenka – 85 kcal;

• Condensed milk (no sugar) – 135 kcal.

Which foods are the lowest in calories: a review of the leaders (up to 20 kcal)

In addition to low-calorie and medium-calorie foods, there are foods with minimal or zero calories.

For example, calories greenery can be from 0 to 50 kcal. It will be very useful to use greens in cooking. various dishes, it is especially suitable for salads, as well as cocktails; use it as a sprinkle for main and first courses.

The best time to eat greens is when fresh, since it contains components such as vitamins and microelements, phytonutrients.

Eg, asparagus(20 kcal) and pumpkin(20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, as a result of which it is a diuretic and a kind of “food detoxifier”. If you want to lose weight up to 5 kg, then you need to consume 0.5 kg of these products daily for a month.

In 100g salad contains 15 kilocalories. The salad has a lot of variety useful elements and vitamins. Increases immune system and is an assistant in blood regulation.

Bringing greatest benefit product is considered - kale. The kilocalorie content per 100g is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How can we not remember such an important product as garlic - the calorie content of which is 4 kilocalories. It, like kale, helps fight cancer. It also reduces the likelihood of cardiovascular diseases and is a strong antioxidant.

Chilli– 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. Has the same functions as garlic and kale.

Tea(white, green, black) does not contain any calories at all, just like water. Tea is a strong antioxidant. Reduces the likelihood of a heart attack and is good remedy for cancer prevention. There are many beneficial properties of tea: fluoride, creates safety for teeth; antispasmodic; anti-inflammatory; anti-allergenic.

Here is a few more lists of low-calorie foods that will dilute your diet and benefit the body:

• Cucumber – 15 kcal;

• Sea cabbage – 5 kcal;

• Lettuce – 12 kcal;

• Dill and parsley (greens) – 13 kcal;

• Tomato – 14 kcal;

• bamboo shoots, green onions, radishes, chard – 19 kcal.

So, having considered a wide variety of low-calorie foods for weight loss, we can conclude that the process of losing weight will be quite pleasant, and not only useful. Among the huge number of plant, meat and dairy products, everyone will be able to choose what suits their taste in their individual menu!

Many people equate healthy eating with low-calorie eating. A huge number of pictures and websites dedicated to a healthy lifestyle on the Internet give us a clear idea of ​​what healthy food is:

A healthy meal is a plate with three lettuce leaves, a cherry tomato cut into four pieces and a small piece steamed salmon; the whole dish is sprinkled with some seeds, lying next to green apple, wrapped with measuring tape.

This picture is so firmly stuck in our subconscious that when the question arises about switching to healthy eating, it pops up before our eyes, and our whole body begins to protest against going on a starvation diet.

The crisis, constantly rising prices, lack of confidence in the future evokes in us a genetic memory that says clearly and clearly: we need to stock up. The presence of such memory has long been scientifically confirmed - memories and experiences are transferred from the brain to the genome, which allows them to be passed on to future generations.

The experience of our ancestors over the past 100 years speaks to us, and if we can realize that there is no need to stock up on boxes of stew and pasta, our body is still trying to protect itself in case of famine.

Healthy nutrition is nutrition that ensures human growth, normal development and vital activity. This diet helps improve health and prevent many diseases, including maintaining normal weight.

There is an opinion that healthy eating is expensive. And yes, if you go to the healthy food section of a supermarket, you can actually lose your appetite from the prices.

But the truth is that normal, rational, healthy nutrition can be organized on a minimal budget. By eliminating expensive sausages, juices, carbonated drinks, large quantities confectionery You will also be able to save money on it.

Below are the Top 20 cheapest and healthy products in the winter season.

1. Yogurt and kefir

We carefully read the label, where we look for the word “yogurt”. According to GOST R 51331-99, a product that has undergone thermization cannot be called “yogurt”. One gram of yogurt should contain at least 10 million “live” cells of lactic bacteria, for which we value this very yogurt. If the packaging says “yogurt product”, “based on yogurt”, “yoghurt”, or other than the name “Sun”, the name of the product itself is generally modestly suppressed - this is not our option. In general, the fewer ingredients in yogurt and kefir, the better. Perfect option- this is milk and sourdough.

We remember that inexpensive yogurt and kefir in nondescript packaging are no less useful than the most expensive product in a stylish small glass jar that costs the same as a box of plain kefir.

2. Apples

There is an English proverb “an apple a day keeps the doctor away” (he who eats an apple a day does not visit the doctor). Indeed, apples help maintain health, as well as some extra change in your wallet. Apples are rich in vitamin C and contain both insoluble and soluble fiber. They can be added to the most different dishes, if you don't like to just chew them. Well, of course, it is better to buy local apples, even if they are not as beautiful and shiny as imported ones.

3. Bananas

The cheapest of exotic fruits is valued primarily for its high potassium content, which supports heart function. In addition, bananas contain quite a lot of vitamin C. Eating bananas will help you get rid of heartburn, depression, regulate intestinal function, and reduce the risk of diabetes, osteoporosis, and kidney cancer. And a banana has a fairly high calorie content and can be a filling snack.

4. Carrots

This inexpensive vegetable is characterized by a high content of pectin, which stimulates digestion and the growth of beneficial microflora, and is also known as the main source of beta-carotene. It is useful to know that beta-carotene from carrots (and other vegetables) is better absorbed when it has been cooked and, in addition, is eaten at the same time as some fat.

5. Beetroot

The red color of beets is given by betaine (Latin beta - beet). Betaine reduces the level of a toxic amino acid (homocysteine), which causes cardiovascular diseases. Their beneficial features Beetroot can be stored both raw and cooked. When stored, all the beneficial properties of beets are preserved for a long time. Beets contain a lot of iron, of all plant products In terms of iron content, beets are in second place after garlic. And in terms of iodine content, only sea kale is ahead of beets.

6. Chicken

Now we're talking about chicken breasts, and not about fried fatty chicken legs.
Chicken fillet is the cheapest source of high-quality protein, the main part of which is amino acids. It also contains phosphorus, vitamins H, groups PP, B, magnesium, sulfur, chromium, zinc, cobalt.

7. Olive oil

Now many people will be indignant and say that olive oil cannot be classified as cheap products. But if you compare the benefits of olive oil and its cost, it turns out that its price is quite high. And if you give up half a packet of mayonnaise every day in favor of two teaspoons of olive oil, the benefits for your health and figure will be simply indescribable.

To dress one serving of salad, one teaspoon of oil is enough.

8. Onions

Onions contain significant amounts of vitamins C, A, B1, B2, PP and inulin, which stimulates the growth of beneficial microflora in the human body. In addition, phytoncides were found in the bulbs, suppressing the growth of pathogenic microorganisms. Regular consumption of onions reduces cholesterol synthesis. Many people consider onions to be a spicy-aromatic plant that is added to dishes in minimal quantities, but also full meals based on onions can be tasty and healthy. Only people with acute diseases digestive system and kidneys.

9. Rice

The benefits of rice mainly depend on the way it is processed. Polished white rice contains very few nutrients. The “average” option is steamed rice, which has a light brown tint and retains the bulk of the nutrients. Unpolished or brown (brown) rice is considered the most healthy. It is peeled only from the top husk, leaving all the bran and useful material. Unpolished rice contains on average 3-3.5 times more protein than white rice, and 12 times more fiber (1.6 g to 0.37 g), thanks to which it perfectly cleanses the body.

10. Eggs

The egg contains many nutrients and consists of a complete set of easily digestible proteins. It is a source of beneficial folic acid, biotin and choline. Selenium, found in of this product, has powerful antioxidant properties. By eating just one egg per day, you gain up to 15% daily norm protein, and the amino acids contained in the egg actively work to build new tissues of the human body.

11. Dark chocolate

As we have already written, healthy eating does not mean limited nutrition without the ability to indulge in sweets.

Dark chocolate differs from all other types of chocolate in the absence of milk among its components and in the high content of cocoa beans - at least 70%. Dark chocolate contains a sufficient amount of essential oils that prevent cholesterol deposits on the walls of blood vessels, which prevent the appearance of atherosclerosis. Dark chocolate helps improve body tone. The alkaloids caffeine and theobromine have a stimulating effect, so if you are not in a good mood, eat dark chocolate and you will definitely get one.

12. Peas and beans

Crops of the legume family are unique: healthy, tasty, nutritious, rich in fiber, vitamins (A and B), flavonoids, iron, calcium, carbohydrates, folic acid. They are high in protein, fat and starch. In terms of protein content, legumes are close to meat, so they can replace them for vegetarians. Legume protein is close in chemical composition to animal protein, but is much easier to digest by the human body.

13. By-products

By-products are liver, kidneys, heart, etc. - everything that is in the carcass except muscle tissue (meat). It doesn't sound very appetizing, but it's really cheap. The most expensive and easiest to prepare offal is liver. Separately, we can highlight chicken by-products- hearts, ventricles and liver. You can find millions of recipes on the Internet on how to prepare them.

14. Sea kale (kelp)

A fairly cheap product that few people pay attention to. But in vain. The content of a large number of important minerals, vitamins and microelements makes kelp an almost priceless product, especially for regions remote from the sea, where there is a shortage of them. One of the most valuable components is iodine, but it also contains sulfur, zinc, bromine, magnesium salts, and iron.

15. Low fat cottage cheese (up to 5%)

On bodybuilding forums, entire threads are devoted to cottage cheese and recipes made from it. Ideal product- low fat, high protein.

Cottage cheese surpasses all dairy products in protein content and in the degree of its absorption. The proteins in cottage cheese are easily broken down into amino acids: tryptophan, methionine, choline and others necessary for the human body. Cottage cheese is recommended for children, elderly people and patients recovering from an illness precisely because it is easy to digest.

16. Whole grains (barley, oats, buckwheat)

Cereals are crushed or whole grains mainly cereal crops. Whole grain cereals (barley, oats, buckwheat, millet) are of particular value. You can write a separate article about the benefits of each type of cereal. But what is important to keep in mind is that it is whole grain cereals that should be an everyday source of carbohydrates, and not at all White bread and cakes.

Usually, on the shelves of supermarkets, at eye level, there are bright colorful packages, and when you look at the prices, the desire to buy them disappears. We advise you to look at the lower shelves - that is where the necessary nondescript kilogram bags will lie.

17. Herring

Not a single article about healthy eating is complete without mentioning salmon fish: salmon, trout, as a source of Omega-3 polyunsaturated fatty acids. Red fish is healthy and tasty, but you can’t put it in the crisis basket.

And by the way, simple lightly salted herring is in no way inferior expensive varieties fish by fatty acid content. Here we can mention small fish like capelin and sprat. The main thing about these fish is that they can be eaten with their bones. This means: consume calcium and phosphorus in the optimal combination, which is so necessary to maintain good condition of bones and teeth.

18. Cabbage

It has more vitamin C than oranges, and it contains more calcium than milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its beneficial vitamins needed by our body even when fermented. The nutritional value and benefits sauerkraut is caused by a high content of lactic acid, mineral salts and vitamins.

19. Radish

For some reason, the undeservedly forgotten radish can rarely be found on the shelves of expensive supermarkets, but it is available in abundance at collective farm markets.

Radish contains essential human minerals such as potassium, phosphorus, sodium, and iron. Therefore, radish is useful for low immunity, as well as high blood pressure.

Radish is rich in B vitamins and nicotinic acid (vitamin PP), so consuming it is useful for diseases nervous system. In addition, it normalizes protein metabolism.

20. Rye bread

Average caloric content rye bread, prepared according to the classic recipe, is 174 kcal, which is contained in 100 grams of the product. The benefits of rye bread become obvious just by looking at the vitamin and mineral composition of the product. Rye bread contains the vast majority of beneficial compounds from the so-called vitamin alphabet.

Rye bread contains vitamins A, B, E, H, as well as PP. In addition, the benefits of rye bread lie in the product’s content of such natural compounds as choline, zinc, iodine, manganese, fluorine, molybdenum, iron, potassium, sulfur, magnesium, calcium and others. It is interesting that biological usefulness chemical composition rye bread is much higher than that of the wheat version of the bakery product.

Of course, most of the world's population is trying to eat low-calorie foods that promote weight loss. But there still remains a small percentage of people who, on the contrary, try. And gone are the days when thinness was in fashion. Now the fair sex is not chasing catwalk parameters, but is trying to find smooth lines in the figure. To achieve this, food with high energy value is added to the menu daily.

Foods with the highest energy value

It's no secret that any food product contains the following main components:

• carbohydrates
• squirrels

Most often, it is the content that influences the calorie content of a product. Depending on the highest content of one of the main components, all dishes are divided into three main sections: fat-containing, protein-containing, carbohydrate-containing. Each group has elements that contain the maximum number of calories.

Proteins are among the most important elements necessary for humans. It is thanks to them that the human body fully grows and develops, as well as work on the formation of tissues and muscles. It is important to ensure that your daily diet does not exceed the permissible limits. If protein products enter the body in increased quantities, the body begins to store fat. Protein products with the highest calorie content are fatty fish, sour cream (especially homemade), and pork. For any body type, the listed food products pose a particular danger.

Fats, when broken down, release a huge supply of energy, much higher than the same figure that appears during the processing of carbohydrates and proteins. This is the only reason why fat-containing foods are considered very high-calorie elements. For those who are very careful about their figure and nutrition, it is worth refusing to use such substances.

In addition to fats, many foods contain high amounts of carbohydrates. And this significantly affects their calorie content. It is important to note that the largest number of dishes instant cooking contains the maximum amount of carbohydrates. These include a variety of sandwiches, hamburgers and the like.

List of foods that are high in calories

Let's look at the foods with the highest calorie content that are included in the menu if you need to add muscle mass:

High-calorie foods promote accelerated muscle growth.

Menu for the week that will help you get better quickly

If you need to gain weight, you should eat high-calorie foods. The diet should be at least four times a day. Approximately you need to consume about 4000 kcal per day. Be sure to include at least three energy-intensive dishes and do not forget about plant-based foods. Consider an approximate daily diet plan for one week:

• Morning: sausage and cheese sandwich, omelet, green tea
• : light mushroom soup, pork with canned peas, bread, compote, apple
• Afternoon snack: bread, fresh cow's milk
• Dinner: fresh vegetables, cottage cheese casserole, green tea
• Late dinner: any fermented milk product

• Morning: milk porridge (millet), hazelnuts, natural yogurt, tea
• Lunch: chicken soup, fresh vegetables, potato ravioli, bread
• Afternoon snack: strawberries or a few others fresh berries, natural yogurt
• Dinner: chicken cutlet, mashed potatoes, sausage sandwich, vegetable juice
• Late dinner: apple

• Morning: oatmeal with dried fruit, hard cheese sandwich, black coffee
• Lunch: chicken pea soup, lamb with cabbage (preferably stewed), fresh orange, jelly
• Afternoon snack: pancakes with liver, tea
• Dinner: fish stewed with vegetables, tea, oatmeal cookies
• Late dinner: fresh cow's milk with natural honey

• Morning: pearl barley porridge sweetened with honey, hazelnuts, buttered bun, tea
• Dinner: rice soup With beef meatballs, bread, boiled pasta, gravy with chicken, fruit jelly
• Afternoon snack:

Beer marinated meat

Ingredients:

Meat - 1kg

Light beer - 0.5 L

Onions - 1-2 pcs.

Hot pepper - 0.5 pcs.

Garlic - 3 cloves

Fresh greens - to taste

Thyme - to taste

Salt, pepper - to taste

Preparation: wash the meat and cut into cubes. Prepare the marinade. To do this, pour beer into the mold, add finely chopped garlic, thyme and salt. Place meat in marinade. Cover the pan with cling film and leave to marinate for 1 hour. Meanwhile, prepare the vegetables. Peel the onion and cut into half rings. Remove seeds from hot peppers, rinse under cold water and finely chop. Finely chop the greens.

When the meat is marinated, transfer it to a heated frying pan and fry for 12-15 minutes on all sides until golden brown. Remove from the frying pan. There, fry a mixture of greens, onions and hot pepper. Now return the meat to the pan and pour the remaining marinade over everything. It should completely cover the meat; add more beer if necessary. Taste and add salt if necessary. Cover the pan with foil. Place it in an oven preheated to 180 degrees for 45-50 minutes. Serve with boiled potatoes.

Buckwheat with chicken and mushrooms

Ingredients:

Chicken fillet weighing 200 g - 2 pcs.

Handful of dried porcini mushrooms (optional)

Butter

Champignons - 400 g

Sour cream - 200 g

Garlic - 1 clove

Flour - 2 tbsp. l.

Buckwheat - 1 cup

Preparation: put the buckwheat to cook. Soak dry mushrooms by pouring boiling water over them. Finely chop the champignons. Cut the chicken fillet into pieces about 2-3 cm thick. Heat the butter in a frying pan and fry the mushrooms in it, stirring, for about 5-7 minutes until soft. Then add chicken fillet and fry everything together for another 5 minutes. Dilute flour with 2/3 cup of cold water, add sour cream, porcini mushrooms along with the liquid in which they were soaked, and stir well. Pour the mixture into the pan with the mushrooms and chicken and bring to a boil. Then reduce the heat to low, add salt and simmer, uncovered, for 15-20 minutes. A minute before the end of cooking, add chopped garlic to the dish. Place boiled buckwheat and chicken into portioned plates and pour plenty of sauce over them. You can sprinkle with grated Parmesan.

Pasta carbonara

Ingredients:

Eggs - 2 pcs.

Grated Parmesan cheese - 2 tbsp. l.

Lean brisket - 100 g

Olive oil

Spaghetti or bucatini pasta - 140 g

Preparation: V large saucepan Put the pasta water on the stove. Meanwhile, cut the brisket into small cubes and then fry it in a frying pan with olive oil for just 2-3 minutes. You can add a little chili pepper to the brisket for some heat. When the water boils, add salt and pour the pasta into the pan and cook according to the instructions on the package. Place the finished pasta in a colander. When the spaghetti is ready, crack two eggs into a large bowl and quickly whisk them together with the Parmesan cheese. Place hot spaghetti and hot brisket there. Mix well and serve immediately.

Fish with vegetables

Ingredients:

Carrots - 1 pc.

A small bunch of dill

Dry white wine - 2 tbsp. l.

Onion - 2 pcs.

Lemon slices - 2 pcs.

Tilapia fillet - about 200 g

Tomato - 1 pc.

Salt, peppercorns

Preparation: Wash the fish, cut into small pieces, add salt. Peel the onions and carrots, wash and cut into pieces. Scald the tomato with boiling water, peel and cut into cubes. In a frying pan in heated oil, fry the onions and carrots for 5 minutes, then add the chopped tomato. Remove the pan from the heat. Roll the fish pieces in flour. In another non-stick frying pan, fry the fillet until golden brown on all sides. Place the fish with the vegetables, add 2 slices of lemon, pour in the wine and hot water so that the liquid is level with the fish. Add peppercorns and salt to taste. Simmer everything together over low heat for about 10-15 minutes. Serve the fish sprinkled with finely chopped dill.

Chicken drumsticks and baked potato with green dressing

Ingredients:

Chicken drumsticks - 8 pcs.

Potatoes - 8-10 pcs.

honey - 2 tbsp. l.

Lemon juice - 4 tbsp. l.

Olive oil - 2 tbsp. l.

A mixture of dried herbs (thyme, marjoram, basil, parsley, rosemary) - 1 tsp.

Salt, freshly ground black pepper

For refueling:

Garlic - 5 cloves

A large bunch of herbs (dill, parsley, cilantro, basil)

Vinegar - 3 tbsp. l.

Olive oil - 6 tbsp. l.

Large sea ​​salt- 1 tsp.

Preparation: mix 2 tbsp in a bowl. l. hot water and honey, add lemon juice, salt, pepper, dried herbs and olive oil. Pour this mixture over chicken drumsticks and leave to marinate for at least 1 hour. Preheat the oven to 190°C. Place chicken drumsticks on a large baking sheet. Bake for 40 minutes, turning occasionally. Wash the potatoes and cut into 4 parts. Boil in salted boiling water until half cooked. Drain the water and dry the potatoes. Add the potatoes to the baking sheet 20 minutes before. until the chicken is done.

For the dressing, finely chop the greens and place in a bowl. Peel the garlic and grind with salt in a mortar into a paste, add to the greens. Pour in the vinegar and olive oil and mix well. Pour the dressing over the chicken and potatoes at the end of cooking, mix well and cook for another 5-7 minutes. Remove the pan from the oven, cover with foil, let rest for 10 minutes, then serve.

For this dressing, you can choose any greens to your liking and add to the drumsticks chicken wings. If you like it spicy, you can add some chopped fresh chili or just hot pepper sauce.