For many people, low-calorie foods are the way to achieve their dream figure. Those who have weight problems and often go on diets probably know how difficult they often are. However, the basic formula for losing weight is actually quite simple: eat fewer calories than you burn.
You should start saving calories at breakfast time, for example by eating a healthy porridge. In today's blog post, we'll show you how losing weight with low-calorie foods works and which low-calorie foods are best for losing weight.
Discover low-calorie breakfasts
Low-calorie foods for losing weight – what you need to know beforehand!
There are many different diets out there. Almost everyone has tried a diet at some point and almost everyone fails precisely because of it. Although discipline is the most important thing when dieting, even the most ambitious “fasters” often fail to keep to their diet.
That's why a solution is needed: we at Verival recommend a change in diet. Diets are often short-lived and, above all, tied to a particular situation and time. That's why a permanent solution is to change your diet. This takes time but really pays off, because it's the only way to lose weight really healthily.
The most important rule for losing weight is very easy to explain: in order to lose weight, you have to consume fewer calories than you burn. This creates what is known as a calorie deficit. To lose weight successfully, you should cut about 300-500 calories from your daily diet. If you lose weight too quickly, you put your health at risk and are often exposed to the yo-yo effect. This means that you will quickly gain the weight back after losing it.
Calculate your calorie requirement with the calorie calculator.
Even if the basic rule for healthy weight loss is so simple, there are a few key facts that you should know.
First of all, you need to know how many calories your body needs. Unfortunately, there is no general answer to this. Your body's calorie consumption is made up of your basal metabolic rate (= the amount of calories your body burns under normal circumstances) plus your active metabolic rate (= the calories you burn extra through sport or work).
If you want to calculate how many calories you actually burn per day, you can easily do so with our Verival calorie calculator. We developed this tool so you don't have to rack your brains all day about which low-calorie foods to eat.
Calculate your calorie requirement here
Calories vs. nutrients – are calories the most important?
It is now well known that calories and especially low-calorie foods are a very important part of losing weight. But is it all just about counting calories? It's not quite that simple.
A balanced diet is a very important part of healthy weight loss. You should not only pay attention to your calorie count, but also make sure to eat nutritious foods.
Low-calorie foods: balance makes you happy!
If you want to lose weight in a healthy way, you should definitely make sure you eat a balanced diet. This means eating a healthy ratio of carbohydrates, proteins and fats. The breakdown should look something like this: 60% carbohydrates, 15% proteins and 25% fats.
Nutrients are definitely at least as important a part of nutrition as the number of calories. They supply the body with essential substances every day, provide energy and keep you healthy and fit. An optimal diet for losing weight is not only low in calories, but also rich in nutrients!
Vitamins, minerals, healthy fats, complex carbohydrates and trace elements are an important part of our body and we need all these nutrients to really function. For successful weight loss, it is essential to eat a balanced and nutritious diet.
Cravings: the biggest enemy in low-calorie diets
Those who don't eat a balanced diet and have an unbalanced diet often suffer from cravings. A rapid increase in blood sugar, among other things, can lead to this incredible craving. However, eating too little and too few nutrients in a low-calorie diet can also lead to food cravings.
Cravings are the enemy of every weight loss attempt. With natural satiety-inducing foods, proteins, enough fluids, fiber and a warm breakfast, you can declare war on cravings. Porridge is perfect for this – a warm breakfast that is very healthy and will keep you full for a long time!
The top 5 low-calorie foods
Here we have the top 5 foods with few calories for you. We have discussed in detail how it could work and what you have to contribute. But which low-calorie foods are really the best in your fight against those pesky pounds?
1. Radishes and cucumbers Calories
With only 17 calories per 100 grams, radishes are the low-calorie food high-flyers. With their high iron content, they are particularly interesting for vegetarians and vegans. Not to be underestimated is their vitamin K and C content! With only 12 calories and a high water content, cucumbers are great for a healthy diet or for losing weight.
2. Tomatoes Calories
Tomatoes are also high on the list of low-calorie foods. With 19 calories per 100 grams and their many antioxidants, they are a welcome addition to any dish.
3. lamb's lettuce
Lamb's lettuce outperforms all other types of lettuce in terms of nutritional value. It contains more vitamin C than any other salad. It also contains large amounts of vitamin A, calcium and folic acid. And with only 15 kilocalories per 100 grams, it is well suited for low-calorie diets.
4. Calories of spinach, broccoli, eggplant, asparagus and co.
You'll notice that vegetables are very well represented among the best low-calorie foods. With spinach, broccoli, eggplant and asparagus, you can get by on 19 calories to 31 calories per 100 grams. With the many healthy nutrients, vitamins, minerals and trace elements in the various foods, you are always well advised!
5. Fruit
Fruit should not be forgotten either. Although fruit is not as low in calories as vegetables, you can still eat as much of it as you like! The DGE recommends 2 portions of fruit a day, which is about 250 grams. Lemons, grapefruit, watermelon and various berries are among the low-calorie fruits. Apples, pears and bananas are still lower in calories than dairy products and meat, but none of these classics comes in at under 40 calories per 100 grams.
| Food | Calories per 100 g |
|---|---|
| Cucumber | 12 calories |
| Iceberg Lettuce | 13 calories |
| Rhubarb | 13 calories |
| Chinese Cabbage | 13 calories |
| Radicchio | 14 calories |
| Chanterelles | 15 calories |
| Lettuce | 15 calories |
| Radishes | 17 calories |
| Radish | 16 calories |
| Tomato | 19 calories |
| Asparagus (White, Cooked) | 19 calories |
| Green Peppers | 19 calories |
| Zucchini | 21 calories |
| Broccoli (Cooked) | 21 calories |
| Leaf Spinach (Cooked) | 22 calories |
| Pointed Cabbage | 23 calories |
| Kohlrabi | 25 calories |
| Pumpkin (Cooked) | 26 calories |
| Yellow Bell Pepper | 30 calories |
| Strawberry | 32 calories |
| Currant (Red) | 33 calories |
| Carrot | 33 calories |
| Raspberry | 34 calories |
| Blueberry | 37 calories |
| Red Bell Pepper | 37 calories |
| Watermelon | 38 calories |
Low-calorie foods that keep you full for longer
When it comes to healthy weight loss with low-calorie foods, it is also important to make sure you include healthy filling foods in your diet. After all, the biggest enemy of anyone losing weight is still insatiable hunger!
A good start is easy with legumes such as beans, peas or lentils. They contain a lot of fiber, complex carbohydrates, protein and hardly any fat.
Fish and meat should often be enjoyed with caution. Fish should be consumed more often than meat, because fish provides a lot of valuable protein, fewer calories than most meats and keeps you full for longer! If you want to eat meat, you should prefer turkey and chicken, because these are the types of meat with the lowest calorie content.
Potatoes are a great source of carbohydrates and have far fewer calories than rice or pasta! So if you need energy, you should eat potatoes.
Incidentally, porridge is a very healthy and filling food. At Verival, we have been aware of oats and their superfood status for quite some time and they should not be missing from any diet. Especially at breakfast time, you should already be mindful of starting the day healthily. A warm breakfast offers an incredible number of advantages and with porridge you can also start the day with low calories.
Porridge and oats are best served with delicious toppings. If you want to count on low-calorie foods here too, berries are your best friend! Berries are low in calories, contain less fructose than other types of fruit and are very healthy. So why not try a delicious Verival porridge with fresh berries or chia seeds as a topping?
The best toppings for summer - read more here
What foods should you avoid when losing weight?
So, we've now discussed in detail what you should eat when losing weight. But what should you definitely avoid? There are some very obvious foods and some hidden pitfalls!
Let's start with the obvious culprits: processed foods and fast food. We all know that frozen pizza and fast food are bad for your body and mind. In addition to lots of trans fats and few nutrients, these products are usually also real calorie bombs! So if you want to lose weight effectively, you should give these foods a wide berth.
Sweets such as cookies, cakes, crisps and the like should be avoided even in the best case. With a lot of added sugar, you will be happy for a short time, but you will also get hungry again very quickly! Those who eat a lot of sweets get cravings faster. In addition, sweets and crisps also contain a lot of calories.
You should be a little more cautious with juices and sodas, but not completely ignorant. Fruit juices from the supermarket contain a lot of sugar and calories. The same applies to sodas like cola and co. Lots of sugar, little nutritional value and an extremely high calorie count. Avoid at all costs!
Low-calorie foods – the best recipes!
Breakfast recipe: low-calorie porridge for weight loss (sugar-free)
Simple, classic porridge recipe for weight loss. Garnish your porridge with the right toppings and you have a dreamy, healthy porridge that will help you lose weight.
Preparation time: 3 min.
Steep porridge: 3 min.
Total time: 6 min.
Servings: 1 serving
Calories: 200 kcal
Ingredients
- 50 g rolled oats
- 1 pinch of salt
- 130 ml water
- Optional: healthy toppings such as berries (like blueberries), chia seeds, flax seeds, healthy oils, fresh fruits or dried fruits (like apricots or prunes). Note: dried fruits contain a lot of calories.
Preparation
- Heat the water (for example in a kettle)
- Put the oats with a pinch of salt in a bowl
- Pour the boiling water into the bowl
- Stir the porridge well until it has a creamy consistency
- Decorate it with your toppings.
Nutritional information
Calories: 200 kcal
FAQs – low-calorie foods
What foods are particularly low in calories?
There are a variety of low-calorie foods that can be easily integrated into a balanced diet. These include vegetables such as cucumbers, spinach, broccoli and tomatoes, as well as lean meats such as skinless chicken or turkey. Fruits such as apples, berries and citrus fruits are also comparatively low in calories.
Why are low-calorie foods important in a diet?
Low-calorie foods are important for supporting a balanced diet and managing weight. They are usually high in nutrients, fiber, and vitamins, making them healthy options. Eating low-calorie foods can help you feel full without consuming too many calories, which in turn can help with weight management.
Can you live on low-calorie foods alone?
It is possible to eat mainly low-calorie foods, but variety is crucial for a healthy diet. An unbalanced diet can lead to deficiency symptoms. Therefore, it is important to also consume foods with a higher calorie content in moderation to ensure that the body gets all the necessary nutrients.
How many calories are in a cucumber?
An average cucumber (about 100 grams) contains about 12 calories – 12 kcal cucumber. Cucumbers are very low in calories because they are mostly water.
How many calories are in a bell pepper?
A red bell pepper (about 100 grams) contains about 31 calories. Green bell peppers are slightly lower in calories, containing about 20 calories per 100 grams. Note that calorie content can vary depending on the degree of ripeness and variety.
How many calories are in an eggplant?
An average eggplant (about 100 grams) contains about 24 calories. Eggplants are relatively low in calories and a healthy addition to a balanced diet.
How many calories are in a cooked cauliflower?
A serving of cooked cauliflower (100 grams) contains about 25 calories. Cauliflower is a low-calorie vegetable and a good source of vitamins and minerals.
How many calories are in tomatoes?
An average tomato (about 100 grams) has about 18 calories. Tomatoes are low in calories and high in vitamins, minerals and antioxidants, making them a healthy choice for many dishes.
How many calories are in zucchini?
One cup of zucchini (about 3.5 ounces) contains about 16 calories. Zucchini is very low in calories and a healthy addition to a balanced diet.
How many calories are in brussels sprouts?
One cup of brussels sprouts (about 3.5 ounces) contains about 43 calories. Brussels sprouts are lower in calories than many other side dishes, but they also provide important nutrients such as fiber, vitamins and minerals.
How many calories are in cauliflower?
One cup of cauliflower (about 100 grams) contains about 25 calories. Cauliflower is low in calories and also high in important nutrients such as vitamin C, folate and fiber.
