TOP 20 Low Calories Meals that help losing weight
low calories meals. The types of diets that seek to reduce weight or preserve general health differ and healthy food systems that are closer to changing the lifestyle than the “deprivation” systems that we frequently see on the internet and social media sites and consuming small doses are among the most famous, effective, and even helpful to the body.
Three balanced main meals, two treats, called a snack, are recommended by a lot of studies, preferably the one between breakfast and lunch, and the other between disease and dinner, and there is nothing wrong with replacing a third snack with dinner, occasionally.
read more: how to lose 3.5 kg a week
#Golden rules for low calories meals
Be distinct from one food category to another.
-To be very nutritious.
Clean, if necessary, of preservatives and artificial colorants.
Few calories: 200 calories or fewer.
The preparation of low calories meals does not take much time and effort; only knowledge of the ingredients and the preference for the best food.
read more: lose weight without exercising
There are hundreds of diverse low-calorie meals, each with its own taste and preferences. Here are some of those meals:
1-The mixed nuts
Nuts are an excellent low calories food with nutritious value and in addition to their distinctive flavor, are biologically related to the protection of the heart and lungs from various illnesses, as well as to the avoidance of depression and some forms of cancer.
The fats with nuts are of a healthy sort, and they are consumed in moderation. It does not increase weight, and an ounce (28 grams) produces roughly 180 calories. But this is an ideal snack.
2- Ice cream
Ice cream is considered a low-calorie dessert, characterized by low-fat content, and 100 calories, 2 grams of fat, 45 mg of sodium, 20 mg of cholesterol, 15 grams of carbohydrate are contained in half a cup of ice cream.
3- Cottage cheese with thyme
Try this nutritious blend:
1. A little bit of cottage cheese.
2. A teaspoon of olive oil.
3. A little spoon of thyme.
It contains about 160 calories, which is perfect for the heart, skin, bones, and immunity, and it’s good to add some salad ingredients, and then it’s enough for a dinner.
A cup of air-prepared popcorn contains just 30 calories, while the one prepared with oil contains about 55 calories and is a low-calorie dinner.
Not only is it ideal for cinemas, but it also provides many health advantages that people can lack; it has the potential to control blood sugar, lower cholesterol levels, boost metabolism and lose weight, and it also helps to protect against cancer and premature aging.
These advantages come from the excellent content of fiber, polyphenols, vitamins, vitamin B, manganese, and magnesium.
5-Yogurt and strawberries
They are both wonderful low calories meals and nutritious food; yogurt-especially home-made-in addition to being a rich source of calcium and potassium is high in protein and probiotics (beneficial bacteria that help improve health).
Strawberries are one of the greatest suppliers of antioxidants, low in calories and low in the glycemic index (they do not increase blood sugar quickly), making them perfect for diabetics.
A tiny cup of low-fat yogurt and half a cup of strawberries is between 90-100 calories.
14 pieces of almonds produce 100 calories and are a good source of fiber and nutrition and aid to reduce the sensation of deprivation and are also a snack comprising 0.63 grams of saturated fat, 0 milligrams of sodium, 0 milligrams of cholesterol.
Chickpea salad is high in fiber and vegetable protein, along with a teaspoon of olive oil and garlic, and is a great diet rich in vitamin E and inflammatory-reducing omega.
You should add cucumber or colored pepper to it and it becomes a healthy simple meal:
-2 teaspoons of garlic chickpeas, 60 calories.
-One teaspoon of olive oil, 40 calories.
One red chili pepper, 30 calories.
A small volume of cucumber, 40 calories.
Nice dinner, about 170 calories; rich cucumbers contain cucurbitacins, an anti-cancer compound containing fiber, potassium, and magnesium.
Peppers in general and red peppers, in particular, are high in antioxidants such as beta-carotene, capsanthin, and quercetin.
As with chickpeas, they are high in protein, they can help combat hunger and regulate blood sugar levels, and the iron content of chickpeas helps improve stamina, and their folate content can minimize the risk of colon and rectal cancer.
Cranberries provide the body with a daily dose of calcium and antioxidants, and a blueberry smoothie consists of one-third of a cup of yogurt and two-thirds of a cup of frozen berries and ice, taking caution not to drink it fast, and contains 0 grams of saturated fat, 59 milligrams of sodium, 2 mg of cholesterol.
9-Celery with cheese
Orange celery (which looks like green onions) and cheese is a low-carbon snack.
Celery produces vitamin C, beta-carotene, and flavonoids, with 12 distinct sources of antioxidant nutrients in one leg.
It is also a marvelous source of phytonutrients that decreases inflammation in the body’s cells, including the digestive system and blood vessels, and is one of the best nutritional foods containing just 10 calories per knee.
Cheese, with a high protein and calcium content, renders it a tasty, light, and low-calorie meal.
A cup of sliced celery with a quarter cup of mozzarella or low-fat cheese is less than 100 calories.
10-Apple with peanut butter
3/4 cup apple slices with a minimal amount of unsalted peanut butter (that’s just 2 teaspoons) yield 90 calories, plus 0.8 grams of saturated fat, 2 milligrams of sodium, and 2 milligrams of cholesterol.
11-Apple slices with cinnamon
Apples consider one of low calories meals. Apples are very rich in fiber, both insoluble and soluble (pectin); a medium-sized apple produces around 4 grams of fiber or 17 percent of the recommended daily volume.
Soluble fiber has been correlated with many positive effects on wellbeing, helping to reduce blood sugar levels, enhance digestive efficiency, battle elevated cholesterol levels, improve constipation, increase satiety, increase weight reduction, improve respiratory odor, and increase antioxidant polyphenol levels in apples. This increases the health of the intestines and decreases the risk of heart disease.
Cinnamon, like apples, produces polyphenols, antioxidants, and even enhances respiratory odor, giving the meal a double impact.
Cinnamon also lowers some of the key risk factors for heart failure, including cholesterol, triglycerides, and blood pressure.
Cinnamaldehyde, which is the main ingredient in cinnamon, has anti-fungal and anti-bacterial effects that can minimize inflammation, help combat tooth decay and gum disease, avoid urinary tract infections, and help regulate blood sugar.
An apple = around 70 calories.
-One tablespoon cinnamon = 16 calories.
The meal is perfect for a balanced and weight-loss diet, and you can also bake apples in the oven with a spoonful of yogurt and a pinch of cinnamon.
12-Yogurt with honey
Half a cup of skimmed yogurt contains 12 grams of protein, which helps to make you feel whole, as well as a teaspoon of honey, just 84 calories, 0 grams of saturated fat, 53.5 milligrams of sodium, 2 milligrams of cholesterol.
13-One orange and one tangerine
In addition to the high content of vitamin C, the two fruits are high in water and fiber, which helps regulate appetite and weight.
Orange is 60 calories.
Tangerines were 37 calories.
You will consume 20 pistachios, and the body can get just 80 calories, 0.8 grams of saturated fat, 0 milligrams of sodium, 0 milligrams of cholesterol, as well as a small amount of saturated fat, and a high level of calcium, fiber, vitamins, and minerals You need to stop consuming salted pistachios because they are a rich source of sodium.
Eggs are one of the healthiest foods, the most filling and filling, the best in the protein of outstanding type, and one of the most effective in weight loss diets.
In addition to protein, eggs contain vitamins K, B12, D, iron, choline, and many others.
Although it has a high amount of cholesterol, several recent studies have shown that eggs may not have a direct impact on the risk of heart disease, since they raise good cholesterol (HDL) and minimize triglycerides in the body, and their effect must be controlled separately for each person. Since its impact depends on how receptive it is to an individual.
Two medium-sized hard-boiled eggs contain about 140 calories and 13 grams of protein.
A small tomato soup bowl provides nutrients that battle multiple illnesses, 74 calories and free of cholesterol, as well as 0.19 grams of saturated fat, 471 milligrams of sodium, 0 milligrams of cholesterol.
You may make a delicious and delicious bowl of fruit salad, for example.
Diced apples = 70 calories.
Ten strawberries = 40 calories.
-Fruit of tangerine cloves squeezing any cloves on the plate = 37 calories.
A pineapple slice = 30 calories.
The fruit used throughout this recipe is low in calories, low in the glycemic index, which allows it nutritious and complete with a good taste, and you can still produce your own fruit salad if you know the calories and change the number.
18-Celery and chickpeas
One broad celery stalk produces 10 calories, but it is poor in carbohydrates, fats, and cholesterol.
You will eat 3 or 4 stalks of celery with some homemade hummus for less than 100 calories.
Chickpeas have high calories but don’t overdo it because one tablespoon of chickpeas contains 25 calories.
Celery has many advantages, the most important of which are:
It contains 95% water and helps keep your body hydrated, which leads to weight loss and keeps your hair and skin safe.
Celery contains other minerals, including vitamins A, C, and K, as well as calcium, magnesium, phosphorus, folate, and potassium.
Celery helps increase metabolism, lower blood pressure, decrease poor cholesterol, and improve vision.
On the other hand, chickpeas are also healthy for your diet and provide you with more nutrition and for a longer period of time because they are high in protein and fiber.
You should be aware of the numerous health benefits of olives.
You will enjoy olives as a low-calorie snack between meals, knowing that 20 olives contain about 68 calories.
The health benefits of olives shall include:
Olives are a decent source of monounsaturated fat and contain essential nutrients such as copper, iron, fiber, and vitamin E.
Since olives are full of nutritious value, they help to relieve arthritis, osteoporosis, constipation, inflammation, and asthma.
Olives decrease the risk of heart disease, reduce blood pressure, and protect against cancer.
Olives are delaying the symptoms of aging.
20-Red bell pepper with guacamole sauce
Another alternative for low-calorie meals for weight loss, in particular red bell pepper, is very good, and while all sweet capsicum is nutritious, the red varieties are especially high in antioxidants such as beta-carotene, capsanthin, and quercetin, and are also abundant in vitamin C, so one red pepper provides more than 300 percent of the daily DV, and when you add a big r.
Benefits of low calories foods
Snacks are expected to be low-calorie meals to lose weight and not raise the weight, so selecting a nutritious form that includes around 100 calories with a combination of carbs, proteins, and healthy fats would be best, as the snack helps to retain energy levels constant during the day and the following points illustrate the value of the benefits of snacks:
Increase your food intake: Eating a nutritious snack provides the body with vital nutrients such as vitamins, fiber, protein, complex carbohydrates, calcium, and healthy fats. Appetite control: snacking between meals keeps you from becoming hungry to the extent where unhealthful food is a choice, in addition to regulating consuming a small amount of food at the next meal. Increase calories: Consuming a nutritious snack composed of complex carbs, proteins, and healthy fats raise energy intake for a prolonged period of time than sugary snacks since they are a steady source of energy. Increase concentration: Nutritious snacks increase attention and success level in both age ranges and activities completed.
Stop thinking about hunger
Here are the following steps you should take to avoid dreaming about hunger:
Tell yourself whether you’re extremely hungry or just tired.
To keep food out of your mind, keep it out of your eyes.
Prepare nutritious treats in the afternoon.
Find a nice thing to do with your hands
Drink a cup of lemon and sugar.
Calling your mate
Get the hell out for a stroll.