Which low-calorie foods for weight loss should you choose? List and review. The most satisfying meal

Did you know that products such as baked potato, Greek yogurt and popcorn will help you load up on fiber and protein, which will help you eat healthy and control your weight?

Why? Yes, all because they have high nutritional properties and give a longer feeling of fullness. We present to you 10 nutritious foods that have only one benefit for your body and figure.

1. Baked Potato

2 eggs

3. Bean soup

4. Greek yogurt

5. Apples

6. Popcorn

7. Figs

8. Oatmeal

9. Wheat grain

10. Smoothie

Wisdom says: we are what we eat. And what we eat makes us feel full and suppresses the feeling of hunger. However, different foods differ in how filling they are. For example, to feel full, you need to eat less boiled potatoes than ice cream.

More satisfying food suppresses hunger for longer. This allows you to eat less and less frequently, promoting weight loss. This food has some common characteristics:

• High in Protein: Of all the nutrients, protein is the most satiating.
• High in fiber: This element literally keeps your stomach full longer.
• High volume: the more water or air there is in a product, the fewer calories we consume to feel full.
• Low in calories: foods that are low in fat and high in protein, fiber and water.

Food is usually more satisfying if it is made from fresh food, and not from semi-finished products. Here are some of the very foods that will help you feel fuller longer.

Almond

This product contains healthy fats, vitamin E and magnesium are elements that affect the feeling of fullness. The nutritional value of almonds does not apply to its semi-finished products, such as almond oil and flour.

Apples

These fruits are full of vitamins and fiber, making them feel full. Even compared to fiber-fortified purees and juices, fresh apples demonstrate greater satiety. In addition, apples contain quercetin, an element that improves the condition of the cardiovascular system and immunity.

Chickpeas

Chickpeas are naturally filling due to their high plant protein and fiber content. According to the study, people who ate chickpeas felt not only fuller, but also improved bowel function. In addition, after the diet, they began to eat more processed snacks that are high in calories and low in nutrients. This led scientists to suggest that chickpeas reduce cravings for unhealthy foods.

Prunes

A study conducted in Greece found that consuming prunes as a dessert or snack reduces hunger. Prunes, like fresh plums, are rich in fiber. Fiber helps slow down the digestion of food, which keeps your stomach full for much longer. In addition, prunes regulate blood sugar and are good for bone tissue.

Lettuce and other leafy vegetables

Eating a salad with plenty of greens before your main course helps you feel full faster and consume fewer calories. Although collard greens, lettuce, and other greens have virtually no calories, their volume makes them quite filling and, when combined with other foods, encourages you to consume less fat.

Lentils

Another representative of the legume family - lentils - is very a satisfying product. According to a study from the University of Toronto, its satiety exceeds even that of chickpeas, not to mention other legumes. A lentil dish is much richer than pasta with sauce. Lentils are a rich source of plant protein, fiber, potassium, iron, vitamin B, magnesium and calcium.

Natural nut butter

A Brazilian study found that natural nut butters regulate glucose levels in the body and increase the release of hormones that affect satiety. In other words, study participants became full more quickly and did not want to snack until their next meal. Nut butters, as long as they are not loaded with additives and sugar, are an excellent source of energy for the body.

Pistachios, roasted and unsalted

A study of two groups of people participating in the same weight loss program found that pistachios were healthier and useful option snack. The only difference between the two groups was that one group snacked on pistachios, the other on unsweetened German pretzels. Participants in the first group showed a lower body mass index.

Raisin

A study conducted by the scientific journal Metabolism confirmed that consuming raisins, especially when combined with long walks, reduced appetite and the number of calories eaten per day. In addition, researchers have noticed that raisins help reduce cholesterol and sugar levels in the body. Raisins contain active antioxidants called anthocyanins, which, according to scientists, have a positive effect on the health of the body in general and heart function in particular.

Natural yogurt

Compared to cheese, milk and water, yogurt has the greatest ability to saturate the body and reduce appetite. A study conducted in the UK found that participants in the group who ate natural yoghurt felt 24% less hungry than those who ate natural yoghurt. dietary products which were cheese, milk or water. Yogurt is one of the healthiest and most nutritious foods if it is natural and does not contain a huge number of additives, sweeteners and flavors. For example, Greek yogurt contains a huge amount of beneficial bacteria, calcium, protein and does not contain sugar.

Eggs

According to scientists, eggs are highly nutritious and have the ability to reduce hunger for a long time. Several studies have shown that eating eggs for breakfast leads to people eating less throughout the day. In addition, eggs are an accessible and inexpensive source of protein and a huge amount of vitamins A, E and B12.

Cod

This delicious fish contains few calories, but is more filling than beef and pork. A European study confirmed these findings, reporting that after a cod lunch, participants ate significantly fewer calories for dinner compared to those who dined on beef or pork.

Rye

Whole grain products containing this cereal are particularly filling. This is probably due to the fact that the fiber contained in rye takes a particularly long time to be digested by the stomach, and therefore curbs the feeling of hunger.

Tofu

Tofu is considered exclusively a food for vegans and strict vegetarians. For people who do not limit their diet, it seems that there is simply no need to eat this strange product. However, the advice of nutritionists says that it is worth trying, simply because tofu is able to saturate the body better than, say, chicken. A study in the journal Appetite found that a tofu-based lunch kept a group of participants from feeling hungry for several hours longer than those who ate a chicken lunch. Also, tofu, like many others soy products, contribute to normalization blood pressure and cholesterol levels.

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 significant 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
• : easy 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, chicken gravy, 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 in a frying pan butter 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.

Ability various products nutrition to create a feeling of fullness

after their consumption is an important indicator that must be taken into account when developing your diet. To be fair, it must be said that the duration of this sensation is also very important. Since some foods, after a pronounced feeling of satiety, suddenly quickly bring a feeling of hunger even greater than before eating them. This is often associated not only with the easily digestible carbohydrates included in their composition, but also with certain types of psychotropic drugs (see section) that are widely used today.

Detailed food satiety table

(in equal calorie portions)

Of course, all these points are very relative and individual. But it is absolutely true that the satiety of foods does not depend on their calorie content. It mainly depends on their biochemical effects on the human body. At the same time, products related to sources of carbohydrates or sources of proteins differ greatly from each other in the degree of saturation. There is also an indirect effect associated with the rate of absorption of food (their own rate of absorption of the product during digestion and the effect on the rate of absorption of other products consumed together with them).

You should also remember that some products may contain special substances and spices that do not accelerate satiety, but rather whet your appetite. In this case, it happens that it is simply impossible to get enough of the product. A person in this situation is stopped only by severe discomfort in the stomach after consuming a clearly inflated amount of a product or empty shelves in his refrigerator.

The differences in the properties of products indicated in the table once again prove to us that you cannot build your diet based only on the calorie content of the products that are included in it. It is necessary to take into account all the properties of the product (including its saturability and rate of absorption) so that nutrition brings satisfaction and allows the body to function normally.