For many people, low-calorie foods are the pathway to their dream figure. If you have problems with your weight and frequently rely on diets, you probably know how difficult they often are. The basic formula for losing weight would actually be explained quite simply: Eat fewer calories than you burn.
At breakfast, you should start saving calories by eating a healthy porridge , for example. 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 weight loss.
Low-calorie foods for weight loss – Here’s what you need to know beforehand!
There are different diets available like sand by the sea. Almost every person has tried a diet before, and nearly every person fails precisely because of it. Although discipline is the most important factor in a diet, even the most ambitious "fasters" often struggle to maintain consistent diets.
That is why a lasting solution is needed: We at Verival recommend a change in diet. Diets are often entertaining and, above all, situational and time-bound. Therefore, the permanent solution is a dietary change. This takes time but truly pays off, as only then can you lose weight in a truly healthy way.
The most important rule for losing weight is very simply explained: 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 save around 300-500 calories per day. If you lose weight too rapidly, you are susceptible to health problems and often face the yo-yo effect. This means that you quickly regain weight after losing it.
Calculate your calorie requirements using the calorie calculator
Even though the basic rule for healthy weight loss is so simple, there are a few key facts you should know.
First, you need to know how many calories your body needs. Unfortunately, there is no one-size-fits-all answer to this. Your body's calorie consumption consists of your basal metabolic rate (the calories your body normally burns) plus your physical activity (the calories you burn extra through sports or work).
If you want to calculate how many calories you actually burn per day, you can easily use our Verival calorie calculator . We've created this tool so you don't have to worry about which low-calorie foods to eat all day.
Calories vs. Nutrients – Are Calories the Most Important?
It is now well known that calories, and especially low-calorie foods, are a very important aspect of weight loss. But is it all about counting calories? It's not that simple.
A balanced diet is a crucial component for healthy weight loss. You should not only focus on your calorie count, but also prioritize consuming nutritious substances.
Low-calorie foods: Balance makes you happy!
If you want to lose weight in a healthy way, you should definitely make sure to assemble a balanced diet. This means you should consume a healthy ratio of carbohydrates, proteins, and fats. The breakdown should look something like this: 60% carbohydrates, 15% proteins, and 25% fats.
Nutrients are undoubtedly at least as important as the calorie count. They provide the body with vital substances daily, provide energy, and help maintain your health and fitness. An optimal diet for losing weight should be both low in calories and nutrient-rich!
Vitamins, minerals, healthy fats, complex carbohydrates, and trace elements form essential components of our body, and we need all of these nutrients to function properly. For customer success, it is absolutely critical to consume a balanced and nutrient-rich diet.
Cravings: The biggest enemy in low-calorie diets
Those who do not eat a balanced diet and have a one-sided approach often suffer from cravings. A rapid rise in blood sugar is one of the factors that lead to these intense cravings. But inadequate food intake and insufficient nutrients in a low-calorie diet can result in binge eating.
Cravings are the enemy of any weight loss attempt. With natural fillers, proteins, plenty of fluids, fiber and a hot breakfast, you can bid farewell to cravings . Porridge is perfect for this – a hot breakfast that is very healthy and keeps you full for a long time!
The Top 5 Low-Calorie Foods
Here we present the top 5 low-calorie foods. We've discussed in detail how it could work and what you need to contribute to it. But which low-calorie foods are truly effective in your battle against the stubborn kilos?
1. Radishes and Cucumbers
With 17 calories per 100 grams, radishes are probably the star of low-calorie foods. With their high iron content, they are especially appealing to vegetarians and vegans. Their vitamin K and C content should not be undervalued! Cucumbers, with just 12 calories and a high water content, are excellent for a healthy diet or weight loss.
2. Tomatoes
Tomatoes also rank high on the list of low-calorie foods, with just 19 calories per 100 grams and their many antioxidants, making them desired in any dish.
3. Lettuce
Lettuce is superior to all other types of salad in terms of nutritional values. It contains more vitamin C than any other salad. Vitamin A, calcium, and folic acid are also present in high quantities. With only 15 kilocalories per 100 grams, it is well-suited for a low-calorie diet.
4. Spinach, Broccoli, Eggplant, Asparagus, and More
It’s evident that vegetables are prominently represented among the best low-calorie foods. Spinach, broccoli, eggplant, and asparagus range from 19 to 31 calories per 100 grams. Due to the numerous healthy nutrients, vitamins, minerals, and trace elements in these various foods, you are always making a wise choice!
5. Fruit
Fruit should not be overlooked either. While fruit is not as low in calories as vegetables, you can still include it generously! The DGE recommends 2 servings of fruit daily, which equates to about 250 grams. Lemons, grapefruits, watermelons, and various berries fall into the low-calorie category here. While apples, pears, and bananas also carry fewer calories compared to dairy products and meat, none of these classics falls below 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 a long time
When it comes to healthy weight loss with low-calorie foods, it's also important to ensure you're incorporating foods that promote satiety into your diet. Because the biggest enemy of weight loss is still relentless hunger!
With legumes such as beans, peas, or lentils, a good start is easy. They contain a lot of fiber, complex carbohydrates, protein, and very little fat.
Fish and meat should often be consumed with caution. Fish should be enjoyed more frequently than meat, as it offers a lot of valuable protein, has fewer calories than most meats, and helps you feel full for a long duration! If you choose to eat meat, it is advisable to prefer turkey and chicken, which are among the lowest-calorie meats.
Potatoes serve as an excellent source of carbohydrates and contain significantly fewer calories than rice or pasta! So if you need energy, reaching for potatoes is a good option.
Incidentally, porridge is an incredibly healthy filler. Oats and their superfood status have been known to us at Verival for some time and should not be overlooked in any diet. Particularly at breakfast, you should ensure to kick-start your day with a healthy meal. A hot breakfast brings a plethora of benefits and with porridge, you can begin the day with low calories.
Porridge and oats are best enhanced with delightful toppings. If you’re looking to keep it low-calorie, berries are your best friend! Berries are low in calories, contain less fructose than other fruits, and are highly nutritious. So why not try a delicious Verival porridge topped with fresh berries or chia seeds ?
Which foods should you avoid while losing weight?
So far, we've discussed what you should eat while losing weight. But what should you absolutely avoid? Here are some obvious culprits and some hidden traps!
Let's start with the clear offenders: processed products and fast food. Frozen pizzas and fast food items are damaging to both body and mind, and this is common knowledge. In addition to containing many trans fats and little nutritional value, these products are typically real calorie bombs! Thus, to lose weight effectively, you should steer clear of these foods.
Sweets such as cookies, cakes, chips, etc., should also be avoided whenever possible. While you may enjoy them temporarily due to their high sugar content, you will also find yourself hungry again very quickly! People who consume a lot of sweets often experience faster cravings. Additionally, sweets and chips are also high in calories.
You should also be cautious but not entirely oblivious regarding juices and sodas. Supermarket fruit juices often contain a lot of sugar and, consequently, many calories. The same goes for sodas like cola, which are high in sugar, low in nutritional value, and extremely calorific. Such products should be strictly avoided!
Low-Calorie Foods – The Best Recipes!
Breakfast Recipe: Low-Calorie Weight Loss Porridge (Sugar Free)
Ingredients
- 50 g oatmeal
- 1 pinch of salt
- 130 ml water
- To taste: Healthy toppings, e.g., berries (such as blueberries), chia seeds, flax seeds, healthy oils, fresh fruits, or dried fruits (such as apricots or plums). Note: Dried fruits can be high in calories.
Preparation
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Heat the water (for example in a kettle).
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Place the oatmeal in a bowl with the pinch of salt.
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Pour the boiling water into the bowl.
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Stir the porridge well until it reaches a creamy consistency.
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Decorate it with your chosen toppings.
Nutritional values
Low-Calorie Porridge with Zucchini and Oats
Ingredients
- 40 g oatmeal
- 1/2-1 zucchini
- 30 g protein powder (optionally flavored)
- 1 tsp coconut flour
- 300 ml water
- 1 pinch of salt
Preparation
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First, grate the zucchini. It's best to grate them directly into the pot.
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Then add the oatmeal and the protein powder.
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Next, add the water to the pot and another teaspoon of coconut flour. The coconut flour ensures that the porridge is creamy and helps with binding.
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Now, place your pot on the stove and cook the porridge for about 7 minutes on medium heat. Stir well every once in a while.
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If your porridge becomes creamy, remove it from the heat and let it steep for another 2-3 minutes. After that, your delicious porridge will be ready with minimal calories.
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Now, you can enhance your porridge with toppings of your choice like fresh fruit, nuts, or seeds.
Nutritional values
FAQs – Low-Calorie Foods
Which foods are particularly low in calories?
There is a variety of low-calorie foods that integrate well into a balanced diet. These include vegetables such as cucumbers, spinach, broccoli, and tomatoes, as well as lean meats like skinless chicken or turkey. Fruits like apples, berries, and citrus fruits are also comparatively low in calories.
Why are low-calorie foods important for nutrition?
Low-calorie foods are important for supporting a balanced diet and regulating weight. They are often high in nutrients, fiber, and vitamins, making them healthy options. Consuming low-calorie foods can help you feel full without exceeding your calorie intake, which in turn aids weight management.
Can you eat only low-calorie foods?
It is possible to eat mostly low-calorie foods, but variety is critical for a healthy diet. A unilateral approach to nutrition can lead to deficiency symptoms. Therefore, it is essential to include foods with higher calorie content in moderation to ensure your body receives all necessary nutrients.
How many calories does a cucumber have?
An average cucumber (about 100 grams) contains about 12 calories – 12 kcal cucumber. Cucumbers are very low in calories as they consist mainly of water.
How many calories does a bell pepper have?
A red bell pepper (about 100 grams) contains about 31 calories. Green bell peppers are slightly lower in calories and contain approximately 20 calories per 100 grams. Note that calorie content may vary depending on ripeness and variety.
How many calories does an eggplant have?
An average eggplant (about 100 grams) contains about 24 calories. Eggplants are relatively low in calories and make a healthy addition to a balanced diet.
How many calories does cooked cauliflower have?
One serving of cooked cauliflower (100 grams) contains about 25 calories. Cauliflower is a low-calorie vegetable that serves as a good source of vitamins and minerals.
How many calories do tomatoes have?
An average tomato (about 100 grams) has about 18 calories. Tomatoes are low in calories while being rich in vitamins, minerals, and antioxidants, making them a healthy choice for numerous dishes.
How many calories does a zucchini have?
One zucchini (about 100 grams) contains about 16 calories. Zucchini is very low in calories and a healthy addition to a balanced diet.
How many calories does Brussels sprouts have?
One serving of Brussels sprouts (about 100 grams) contains about 43 calories. Brussels sprouts are lower in calories than many other side dishes, but they still provide important nutrients such as fiber, vitamins, and minerals.
How many calories does cauliflower have?
One serving of cauliflower (about 100 grams) contains about 25 calories. Cauliflower is low in calories and simultaneously rich in essential nutrients like vitamin C, folic acid, and fiber.
