Despite the fact that the Internet is filled with all sorts of methods and diets for losing weight, sometimes reaching the point of absurdity, many people are also interested in ways to quickly gain the missing pounds. One of these methods is high-calorie nutrition for weight gain, which is used mainly by athletes different types sports, people suffering from dystrophy, or simply underweight without pathologies.
Calorie diets can be different:
- High protein, where the total amount of protein food exceeds 35%;
- High-carbohydrate, where carbohydrates exceed 55-60% of the total mass of products;
- Balanced, where carbohydrates and proteins are in the optimal ratio to provide the body with energy and building material for growth.
Depending on which diet is preferable, you must follow some rules. For example, following a protein diet for more than two weeks in a row increases the load on the liver due to the large amount of protein in the body. That is, it is necessary to take breaks.
If you get too carried away with a carbohydrate diet, you can gain a lot excess weight, which will then be problematic to reset - here you also need to know when to stop.
The best option is balanced diet- ideal balance of all organic matter. But in most calorie diets have a lot in common.
Rules for high-calorie nutrition
You should not dramatically increase portions; you need to gradually switch to a similar diet, gradually increasing the number of meals and portion sizes, as well as adding high-calorie foods, which will be discussed a little below.
It is better to stick to 5-6 meals a day, this will ensure better digestibility, and, therefore, greater weight gain. For athletes involved in weightlifting, bodybuilding or other strength sports, you can use 8 meals a day.
This type of diet contains a lot of unhealthy food - you shouldn’t lean too much on it. Otherwise, it’s better to dilute regular, low-calorie food with something nutritious. For example, you can add chopped boiled eggs and grated cheese. If there are sandwiches, they must be made with butter. If there is a fruit platter, it must contain several bananas. Well, everything like that.
Instead of tea or water after next appointment food you can use yogurt, kefir or milk.
Daily monotonous meals lead to the body getting used to it, that is, it stops fully gaining weight. You need to change your diet, or even better, create a menu in advance. Monotony can also just get boring, as is the case with oatmeal.
High-calorie foods for weight gain
Despite the fact that the products presented below have high nutritional value, it is necessary to understand that not all of them are healthy and suitable for regular consumption, for example, mayonnaise.
So, the list of foods that are high in calories is as follows:
- Fish – salmon, salmon, tuna, shrimp;
- Meat – chicken breast and fillet, bacon, lard (it is very high in calories). For comparison: 100 grams of chicken breast – 110 kcal, 100 grams of lard – 797 kcal;
- Fermented milk products - cheese, butter, margarine, peanut butter, yogurt;
- Products plant origin– soybeans, nuts, grains, vegetable oil, dates, potatoes, legumes;
- Animal products – eggs;
- Other products – mayonnaise, pasta, dough products (dumplings, dumplings), bread, cornbread.
At a time when the majority of the population globe is looking for effective ways to combat excess weight, but there are still people who dream of gaining it. And there may be several reasons for this. For example, excessive thinness of women, which prevents them from getting pregnant, or too little weight of men, which they want to increase in order to become more stately and beautiful. And sometimes banal diseases, which are frequent companions of an exhausted and weakened body.
Nutrition and low weight
Suffering from thinness, people often begin to zealously search for special diets, recipes and even medications that would help them solve their existing problems. And in this endless bustle, they forget about the most important thing - visiting a doctor. After all, weight loss can be a sign of a serious illness associated with metabolism, poor digestibility of certain foods, or high cholesterol levels, which can only be diagnosed by an experienced specialist.
However, if there are no health problems, you can start creating your new diet. If possible, it should include a maximum of healthy high-calorie foods and a minimum of processed foods, chips and candies, or anything that leads to obesity, but has nothing to do with health. After all, your goal is probably to gain weight and remain physically strong and active, thereby improving the quality of your life, and not hopelessly ruining it.
Jason Ferrugia, a strength training expert from the United States, states that “in order to gain the desired kilograms, you need to eat every 2-3 hours. Moreover, portions should depend on the actual weight of a person - for every pound (0.45 kg) there should be 1 gram. protein per day.
In addition, you need to take care of a sufficient amount of carbohydrates and fats. Moreover, for people with a fast metabolism, it is better to get a third of their daily calorie intake from avocados, nuts, cold-pressed oil, potatoes, rice and pasta.” You should also drink plenty of fluids to avoid dehydration.
What does the menu consist of? Perhaps the basics healthy eating We all know it from school. Daily norm
Calorie intake for people aged 19 to 30 years is 2400 kcal. If they play sports, it increases to 3000 kcal, depending on its type. Men and women aged 31 to 50 years should consume 2200 kcal respectively, increasing to 3000 kcal if they enjoy sports. After 50 years, people need 2000 kcal per day in the absence physical activity
and up to 2800 kcal, if available.
- Moreover, if a person wants to increase weight, his norm must be increased by another 200-300 kcal. In order to ensure their intake into the body, as well as to ensure excellent health throughout the day, it is very important to introduce three food groups into your diet, namely:- milk. Nutritionists advise adding it to sauces, making milk soups from it, or simply drinking it to quench your thirst. In addition, protein is found in fish (salmon, tuna), lean meats, eggs, nuts and seeds.
- Carbohydrates . This is not only the basis of the menu for weight gain, but also an excellent source of energy necessary to ensure a full, active life.
- You can find them in vegetables and fruits - broccoli, spinach, carrots, tomatoes, apples, avocados, mangoes, oranges or pineapples. In addition, carbohydrates are found in brown rice, grains and pasta, dried fruits and raisins. Fats. In order to saturate the body with fats without increasing cholesterol levels in the blood, you need to consume fatty fish . Nuts (almonds, cashews, hazelnuts, walnuts), seeds, butter or cold-pressed vegetable oil are also suitable. The latter is best added to vegetable salads
, thus improving the digestibility of products.
Top 13 foods that help you gain weight
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This is an ideal high-calorie fatty product, the consumption of which does not harm the cardiovascular system at all. To gain 2.7 kg per week, it is enough to eat only 1 piece of fruit per day.
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An excellent source of carbohydrates. It can be baked or grilled, added to sandwiches or eaten as a snack.
Pasta of all types. These are the same carbohydrates. It is better to cook them with vegetables in order to saturate your body not only with high-calorie food, but also with vitamins.
and nuts. Nutritionists advise consuming them between main meals. They are high in calories, and also contain fiber and a complex of minerals that allow you to regulate your weight.
Lean meat. You can use beef or white poultry meat. It is a source of protein, iron and zinc, which not only provides the body with energy, but also promotes muscle gain. Smoothie. High-calorie, healthy drink. It is better to drink those that contain bananas, mangoes, honey and berries.
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It helps cleanse the blood, thereby improving the absorption of nutrients.
Peanut butter. In addition to proteins and fats, it contains magnesium,. It is a storehouse of proteins, fats and calcium.
Vegetable oil. Source of fats and minerals.
. To gain weight, it is enough to eat 2 small pieces a day. This will ensure that the body receives required quantity
fats and proteins.
- How else can you increase your weight? 1 take time physical activity and sports. No matter how contradictory it may sound, such loads will only benefit a thin person. And the point is not even that healthy body healthy mind. Just 20 minutes spent walking will stimulate your appetite and trigger the release of endorphins, thus improving your mood. A good mood- this is not only a pledge happy life, but also
- excellent remedy to inspire people to take care of themselves and their health. 2 avoid stress. It reduces appetite and provokes development
- various diseases . In addition, when under stress, the body uses protein to produce stress hormones, which in turn lead to weight loss. That is why during periods of exams and sessions, as well as the completion of important projects, people are advised to increase their daily protein intake by 20%. 3 yes
- vegetable soups
- . They increase appetite.
- 4 eliminate alcohol and caffeinated drinks, simply replacing them with juices, milkshakes or smoothies.
5 do not overuse sweets (sweets and cakes), as excessive sugar content impairs the absorption of nutrients. 6 add a little red color to the interior of your kitchen. This will improve your appetite and will certainly help you eat a little more than usual, allowing you to come closer to your dream. We have collected the most
important points
about products for weight gain and we will be grateful if you share the picture on a social network or blog with a link to this page:
Below is a list of the highest calorie foods that you can buy in any store. If you care about your weight, then reduce your consumption of these foods. You don’t need to think that high-calorie foods are harmful, you just need to consume them in moderation. If your goal is to gain weight, then you should lean on some of these foods more often. No. 1 – Vegetable oil Vegetable oils are high-calorie foods. Per 100 grams of oil there are about 800 - 900 Kcal, depending on the variety. There are 9 calories in 1 gram of fat, which means that in 100 grams there are 80-90 grams of vegetable fats. Sunflower oil than in refined oil. The table of the highest calorie foods is presented below.
Watch useful video No. 1:
No. 2 – Nuts
Nuts are one of the most high-calorie foods. Peanuts 550 Kcal, cashews 630 Kcal, hazelnuts 700 Kcal, almonds 640 Kcal, walnut 630 Kcal, in hazelnuts 620 Kcal, in pistachios 550 Kcal, in apricot kernels 519 Kcal. Nuts contain a lot of fats of plant origin and these fats are beneficial for our body. Eat a handful of nuts every day, and your hair and skin will be beautiful. Nuts delicious product, which is loved by children and adults. Nuts can be added to various salads. Nuts are good for the brain, heart and remove bad cholesterol from the body. Nuts contain many vitamins, minerals and nutrients.
No. 3 – Cheeses
Depending on the variety, cheese contains from 100 to 450 calories. Cheese contains vitamins B, C, E, PP, A. Cheese contains fats of animal origin, and as you know, they are not healthy for people. Buy cheeses from low content fat, so you will take greater care of your health. If you have increased level cholesterol in the blood, then you do not want cheese or only cheese with low fat content. Use cheese within reasonable limits, and everything will be fine.
No. 4 – Chocolate
Chocolate comes in different varieties, bitter and sweet. Sweet is less healthy, and bitter, on the contrary, is healthier. Dark chocolate has about 500-500 calories, and sweet chocolate has about the same amount. Chocolate is known to help improve your mood. Chocolate is bad for your teeth because it contains a lot of sugar.
No. 5 - Pork
Pork is one of the fattiest meat products. 100 grams contain 400-550 calories depending on the body part. Pork fat is not healthy, because it is animal fat. For people with gastritis, pork can cause significant harm to health. If you often have allergies, then you need to eat pork with caution.
No. 6 – Chips
100 grams of chips contain about 500-600 calories. Chips are not a healthy food. It is recommended to eat 1-2 times a month, in small quantities. There is no need to overuse chips; there may be a risk of cardiovascular disease. Many chips contain salt, flavor enhancers, quickly digestible starch and healthy fats. Many people like to use chips as a beer snack, but it is better to replace them with natural, healthy and lean meat. Limit the consumption of chips for children.
No. 7 – Chocolate bars
100 grams of chocolate bars contain 450-550 calories, depending on the manufacturer. Most carbohydrates, fats in second place, and proteins least. Chocolate bars are not advisable for obese and sick people diabetes mellitus. Eating too many chocolate bars will harm your health. Chocolate bars come with nougat, caramel, nut or fruit filling, bitter or milk chocolate. Chocolate bars are made from cocoa beans, milk, cocoa powder or butter, cream, sugar, sweeteners, caramel nougat.
List of high calorie foods:
- Sausage
- Sausages
- Oil
- Margarine
- Egg yolks
- Sweets
- Chocolate
- Chocolate bars
- Chips
- Fatty cheeses
- Vegetable oil
- Nuts
- Bakery products
- Bakery
- Cakes
Watch useful video No. 2:
Low in calories does not mean tasteless and nutrient poor. Stock your refrigerator with healthy, low-calorie foods that promote health and weight loss!
Although zero-calorie donuts have not yet been invented, this does not mean that the search for healthy and nutritious foods for low calorie diet are doomed to fail. Don't fill your stomach with food waste. Think about all the extra exercise you'll have to do to burn off the calories of an entire pizza or tall glass of chocolate ice cream.
Choosing the right low-calorie foods will help you tip the scales toward burning fat rather than storing it. To make it easier for you to get started, we have compiled a ranking of 40 best products from different departments of the supermarket.
There is a myth that some foods have “negative” calories, meaning they require more energy to digest than they contain. This is not true, but the supermarket and farmers' markets are full of... healthy food with low calorie content, which has little effect on the energy value of the diet. In fact, 35 of the 40 foods listed here contain 100 calories or less per serving!
If you carefully calculate the caloric content of the menu in order to get rid of inches on your waist, it is very important to fill your diet with food that does not leave you feeling hungry. After all, you don't want to go hungry all day.
Good news for your muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. Meat, dairy and other departments of the supermarket are a generous haven for excellent food, which, despite its low calorie content, is loaded to the brim with benefits such as bright taste.
If you want to munch on something but are worried about taking on too many calories, these supplies will help you get the most without the risk of going over the limit.
Vegetables
1. Watercress
4 calories in 1 cup
Your menu needs this low-calorie vegetable. A study by the Center for Disease Control and Prevention found that among all supermarket products, watercress stands out as having the highest nutritional content. Simply put, tiny green leaves give you a giant dose of nutrients. And like other cruciferous vegetables, watercress is a powerhouse.
Like other cruciferous vegetables, watercress is a powerful antioxidant.
Heat olive oil in a large saucepan over medium heat. Cut 3 pears and 1 white potato into slices and place them in the pan. Add 1 tablespoon grated ginger. Keep on fire for 2 minutes. Pour in 4 cups vegetable broth, throw in ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, turn down the heat and simmer covered for 20 minutes.
Add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Keep on fire for 5 minutes, squeeze out the juice of half a lemon and make a puree soup out of it all. Then pour 1 cup of unsweetened almond milk into the pan and cook for a couple more minutes.
2. Arugula
5 calories per cup
A bunch of tangy greens make a great salad or sandwich topper with very little calories. Arugula makes up for its calorie deficit with a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it near green vegetables, such as baby spinach.
To make a quick sandwich, toast a couple of thin slices of bread in the toaster. Spread one with Dijon mustard, top with thin strips of ham, apple slices and a bunch of arugula. Press it all down with the second slice.
3. Celery
6 calories per stem
Celery may not have achieved the superfood status that made kale a favorite among skinny-jean fans, but it makes a cool crunchy addition to a low-calorie diet. Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.
Celery is an incredibly bulky food, meaning you can eat your fill without going overboard on calories.
With just a few calories, you'll get a hefty dose of vitamin K, an essential nutrient that reduces the risk of death from heart disease.
Make a hearty chicken noodle soup. In a large saucepan, heat the oil over medium heat. Chop the carrots, onions and celery and place them in a saucepan. Cook until the onion is soft. Pour in 4 cups chicken broth, ½ teaspoon salt, ¼ teaspoon black pepper and ¼ teaspoon chili flakes. Cook until the vegetables are soft, then add the chopped cooked chicken, boiled noodles soba and fresh thyme.
4. Pak choy (Chinese cabbage)
9 calories in 5 leaves
Although kale and spinach get all the glory, this vegetable from Asia is worth including in a calorie-restricted diet. A member of the cruciferous family, it is rich in nutrients, especially antioxidants. It has a milder flavor than many dark vegetables, which will appeal to those who are picky eaters.
Separate the pak choy leaves from the stem and chop thoroughly. Chop the stem too thin stripes. Heat oil in a saucepan over medium heat. Add pak choy stalk, 2 minced shallots and 2 minced garlic cloves. Cook for 3 minutes or until stems are tender.
Add pak choi leaves and 2 teaspoons grated lemon zest. Keep on fire until the leaves become slightly limp. Remove from heat, sprinkle with 1 tablespoon fresh lemon juice and salt to taste.
5. Radish
17 calories per cup
Radishes add a slight tangy flavor to dishes and improve their texture. Radishes are stingy in terms of calories, but they contain plenty of vitamin C. Our bodies require adequate amounts of vitamin C to support tissue growth and repair, including muscle mass. And don't forget the tops of the green leaves, which are edible and contain a lot of nutrients with a minimum of calories.
Radishes are stingy in terms of calories, but they contain plenty of vitamin C
Sprinkle a pound of halved radishes with oil, salt and pepper. Place the radishes on a baking sheet and place in the oven at 200 degrees Celsius for at least 35 minutes, or until they are soft and shriveled. Stir after 15 minutes. In a small bowl, whisk ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve baked radishes with yogurt sauce.
6. Zucchini
31 calories in one medium zucchini
If you need to squeeze some calories out of your diet, point your supermarket cart towards this vegetable. By doing this, you'll load it up with a ton of beneficial nutrients, like hunger-quenching fiber, potassium, vitamin K, and manganese.
Using vegetable cutter or sharp knife Cut the zucchini lengthwise into noodle-like strips and fry them for a couple of minutes in olive oil. Top the zucchini noodles with tomato sauce for a low-calorie pasta dinner.
7. Cucumber
22 calories in half a cucumber
Cucumbers are 95% water, making them one of the least calorie foods in the supermarket. Great content Water will help you stay hydrated and full, which will reduce the risk of being tempted by a cake. For a little extra fiber, leave the vegetable cutters in the cupboard because plant fiber is found mostly in the skins.
To make salsa, combine chopped cucumber with bell pepper, avocado cubes, chopped jalapeno pepper, chopped cilantro, fresh lemon juice and a couple pinches of salt. Serve with fish dishes.
Fruits
8. Plums
30 calories per plum
The characteristic sweetish taste of plums is a great way to satisfy your sweet tooth without sacrificing your figure. What's more, even dried plums from the supermarket are full of antioxidants.
Take 4 dried pitted plums, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and ¼ teaspoon salt .
Place all this in a saucepan and cook over low to medium heat, uncovered, stirring occasionally, until the plums are soft. Serve with grilled chicken breasts.
9. Grapefruit
37 calories in half a grapefruit
If you're looking for a fruit that keeps sugar calories in check, it's time for grapefruit. Like other citrus fruits, grapefruit is very high in vitamin C. Daily consumption of grapefruit reduces waist circumference, arterial pressure and cholesterol levels, which makes the low-calorie fruit also good for the heart.
To make a healthy side dish for abs, divide the grapefruit into wedges and place in a bowl, reserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon olive oil, season with a couple of pinches of salt and pepper. Serve the dressing with the salad, garnished with fresh mint.
49 calories per glass
Available in supermarkets all year round, strawberries are not only low in calories and rich in fat-burning fiber, but they also contain a lot of vitamin C. Scientists believe that high intake of vitamin C improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.
More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary artery disease at bay by improving cholesterol levels.
To make the ultra-nutritious Spanish soup known as gazpacho, blend 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.
11. Cantaloupe
61 calories per cup
The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa and salads. If you've never bought a cantaloupe before, choose one that's heavier and has a waxy skin. Avoid melons with soft spots.
The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium.
For a refreshing salad, toss baby spinach with diced cantaloupe, halved cherry tomatoes, cucumber slices, crumbled feta cheese and toasted almonds.
12. Blueberries
62 calories per glass
Blueberries are low in calories but high in fiber—an impressive 8 grams per cup. This will help you feel full without the risk of overeating.
By slowing down the digestion of food, fiber helps you feel full and it main reason, why plant fibers are so important in the fight against fat depots. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.
Place 2 cups blueberries, a third cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, turn down the heat and simmer over medium-low heat, stirring occasionally, for 20 minutes.
Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into blueberry mixture, and cook for 1 minute. Drizzle the sauce over oatmeal, pancakes, waffles, cottage cheese or yogurt.
Cereals
76 calories per ½ cup of cooked porridge
Bulgur is made from steamed, dried and crushed wheat grains. It cooks quickly and has a lot of fiber. Bulgur prevents sudden spikes in blood sugar. They can lead to depletion of energy reserves and uncontrollable bouts of hunger, during which there is a high risk of being tempted by food waste.
To make breakfast porridge, place 2 cups water, 2 cups low-fat milk, 1 cup bulgur, 1 teaspoon cinnamon and ¼ teaspoon salt in a saucepan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You want the bulgur to become soft with a consistency like oatmeal.
113 calories per cup of cooked noodles
Soba noodles have about 50% fewer starch calories than durum wheat spaghetti. Made with gluten-free buckwheat flour, Japanese-style noodles are better for the pursuit of a six-pack. Just make sure you buy noodles made from 100% buckwheat as some may sneak in. wheat flour, which increases the calorie content of the product.
Cook the soba noodles as directed on the packet (unlike regular pasta, rinse the soba thoroughly after cooking) and serve with salmon, boiled peas, carrots and shallots. Season with soy sauce dressings, sesame oil, rice vinegar and hot sauces.
15. Teff
128 calories per half cup of cooked teff
Compared to other grains such as brown rice and quinoa, this Ethiopian grain contains fewer calories. The tiny grains are mostly made up of the germ and bran, the most nutritious parts of any grain. This makes miniature teff a nutritional giant with a ton of different nutrients, including fiber, magnesium, calcium and phosphorus.
Teff has a malty, nutty flavor, and because it releases its starch when cooked, it can be used to make low-calorie puddings, variations on palenta, or a breakfast porridge with the consistency of Hercules.
The tiny grains are mostly made up of the germ and bran, the most nutritious parts of any grain.
To prepare a healthy pudding, bring 2 cups of water and half a cup of teff to a boil. Turn down the heat and cook, stirring, until the cereal has absorbed all the water - about 15 minutes.
Let the teff cool slightly, then puree it in a blender or food processor with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon ginger powder, ¼ teaspoon crushed cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.
16. Wheat bran
31 calories per ¼ cup
Consider wheat bran an easy way to add a low-calorie food to your diet. Topping off the impressive list of nutrients is magnesium and 6 grams of fiber per quarter cup. It will help you stay full and lean.
To prepare delicious cupcakes With wheat bran, mix ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Combine 1 beaten egg with 1 cup low-fat milk. Add the wet ingredients to the dry ingredients and spoon ¼ cup of batter onto the baking sheet for each cupcake.
31 calories per cup
Fat movie theater popcorn is a calorie bomb, but low-calorie popcorn homemade- a great choice for your waist. Because popcorn is so large, you can easily fill your stomach and have fewer calories than most snacks.
To make an Asian-inspired appetizer, combine 1 teaspoon curry powder, 1 teaspoon dried basil, ¼ teaspoon salt, 1/8 teaspoon cayenne pepper, and grated zest of 1 lime. Sprinkle seasoning mixture over popcorn flakes.
18. Rice pancakes
35 calories per pancake
If you're craving something crunchy, rice pancakes can satisfy your cravings without the extra calories. Prepared from swollen brown rice The pancakes are also a source of whole grains and carbohydrate energy. Avoid options with enhanced taste to stay away from sugars and untrustworthy ingredients.
For quick snack spread ricotta cheese on rice pancakes and top with blueberries!
0 calories
The clear gelatinous noodles are made from the crushed roots of the Asian konjac plant. It consists mainly of water-soluble, non-digestible fibers called glucomannan. There are practically no calories in shirataki.
The noodles have a rather vague taste, but they perfectly absorb the flavors of sauces and seasonings. You can find shirataki at Asian markets or local grocery stores.
Shirataki noodles are composed primarily of water-soluble, indigestible fibers called glucomannan.
For a side dish, whip up shirataki according to package directions, then top with pesto and garnish with cherry tomato halves.
20. Sandwich buns
100 calories per piece (2 halves)
Flat, thin slices will help you save a lot of starchy calories when making sandwiches for lunch and toast for breakfast. A good example: in two pieces regular bread maybe double the calories. As with any bread, look for buns made with 100% whole grains to get a bite and a helping of hunger-satisfying fiber.
To prepare pizza for one in a couple of minutes, spread the bun tomato sauce, top with Canadian bacon and low-fat mozzarella pieces. Microwave until cheese melts.
Meat
21. Smoked turkey fillet
85 calories per 100 g
When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the leanest meats in the deli department. To avoid added sugars, do not buy honey smoked fillets.
For a quick six-pack-friendly snack, cut vegetables like carrots, zucchini and cucumber into matchstick-thin strips. Spread the striped turkey with Dijon mustard, sprinkle with chopped vegetables and wrap in a roll.
82 calories per 100 g
The tender white meat of cod won't fill your boat with calories, but it will provide a hefty dose of selenium. Acting as an antioxidant, selenium helps reduce oxidative stress and muscle damage after strenuous exercise. If possible, choose cod from Alaskan waters as it is one of the most environmentally friendly options.
In a blender or food processor, puree 2 cups of arugula, a bunch of parsley, a third of a cup of almonds, 1 minced clove of garlic, the juice of half a lemon, ¼ teaspoon each of salt and black pepper, and ¼ cup of olive oil. Pour the sauce over the pan-fried cod.
23. Mussels
86 calories per 100 g
There are many reasons to cast your nets in search of mussels! With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio. This is in addition to the fact that mussels are considered one of the cleanest types of seafood and give you an impressive dose of ultra-healthy fats.
In the European Journal sports science“It has been suggested that consuming omega-3 fats may improve exercise performance by improving blood flow and maximizing oxygen consumption by working muscles.
With 10 grams of premium protein per serving, they offer an excellent protein-to-calorie ratio
Heat the vegetable oil in a large frying pan. Lightly fry the chopped onion and 3 minced garlic cloves for 3 minutes. Add ½ cup white wine and simmer until most of the liquid has evaporated, also about 3 minutes.
Add halved cherry tomatoes, ½ cup water and ¼ teaspoon each of ground red pepper, salt and black pepper to the frying pan. Sauté until the tomatoes begin to break down, about 4 minutes.
Now you can pour about a kilogram of mussels into the frying pan, close the lid and simmer for about 8 minutes until they open. Throw away any that remain closed.
24. Turkey legs
107 calories per 100 g
It's time to pamper yourself. Full of flavor, the low-calorie cut of the bird packs an impressive 19 grams of protein in just 100g and keeps muscle growth at full throttle. But take it easy with oily skin, because the calorie numbers above only apply to meat. By stewing the legs in water, you will convert a significant part connective tissue into gelatin, which will make the meat more tasty, juicy and tender.
Heat oil in a skillet large enough for the turkey legs over medium heat. Season the turkey with salt and pepper. Place the legs in the pan and fry on both sides until browned, about 6 minutes. Remove the legs from the pan and turn the heat down to medium, adding oil if necessary. Add 1 chopped leek, 2 chopped garlic cloves and 1 tablespoon grated ginger. Fry, stirring constantly, for 5 minutes or until the leeks are soft and golden brown.
Pour one and a half cups of chicken broth into the pan and scrape up any stuck-on bits from the bottom. Add 1 cup orange juice, 2 sprigs fresh thyme, 1 teaspoon spice mixture, ¾ teaspoon paprika and ¼ teaspoon salt to the pan. Return the turkey legs to the pan, bring to a boil and turn down the heat to reach a medium simmer. Cook, covered, for 1½ to 2 hours, or until the meat is very tender, turning the legs every 30 minutes.
108 calories per 100 g
It may not be the most inspiring meat on the supermarket shelves, but if you're looking for... huge quantities Low-calorie protein for muscle building, skinless, boneless chicken breast is hard to find an alternative to.
Large amounts of protein will help with belly fat in two ways: by making you feel full and by increasing the thermic effect of food, which is the number of calories you have to burn just to digest food.
If you need massive amounts of low-calorie protein to build muscle, skinless, boneless chicken breast is hard to beat.
To chicken breast It turned out juicy, try poaching it. Place the fillets in a large saucepan and add enough water to cover the breast by at least 3-4 cm. Bring the water almost to a boil until a few bubbles appear on the surface.
Don't boil! Turn the heat down to low to medium, cover partially with a lid, and simmer for 15 minutes, or until the meat is cooked through. Adjust heat as needed during cooking, maintaining a gentle simmer and skimming off any foam that appears.
26. Pork tenderloin
108 calories per 100 g
Pork tenderloin is a good meat with high nutritional value that won't make a significant dent in your daily calorie intake. However, it contains commendable amounts of the B vitamin, which your body uses to convert the food you eat into energy to get through tough workouts. And don't forget about the protein load: 21 grams in a modest portion per 100 g.
Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onion, 0.5 kg chopped pork tenderloin and 2 cloves minced garlic for 5 minutes. Pour 1 glass of red wine into the pan and simmer over low heat for 5 minutes. Add a can of pureed tomatoes, 1 cup water, 1 cup brown rice, 1 diced green pepper, 2 teaspoons Dijon mustard, 1 teaspoon dried oregano, and ¼ teaspoon each salt, cayenne, and black pepper. Simmer until rice is tender, about 30 minutes.
117 calories per 100 g
If you're on the hunt for an inexpensive cut of beef that won't break the calorie bank, it's worth considering back beef pulp. Cut from the area near the hind legs of cattle, this is a type of red meat with a fantastic 6 to 1 protein to fat ratio that will help you build muscle more efficiently. Marinating meat before cooking will tenderize it and reduce the likelihood of it becoming dry during cooking.
In a bowl or shallow baking dish, whisk ¼ cup olive oil, ¼ cup soy sauce, juice of one lime and ½ teaspoon of cumin powder. Add 700 g of beef apple, cover and marinate in the refrigerator for about at least, 2 hours.
Heat 1 tablespoon oil in a grill pan or regular skillet over medium heat. Remove steak from marinade, pat dry and season with salt and pepper. Cook for about 8-10 minutes for medium rare, turning the steak once halfway through. Let the steak rest for 10 minutes, then slice it thinly along the grain. Try serving meat in tacos.
LEGUMES
28. Silken tofu
36 calories per 100 g
Stores sell many varieties of tofu of varying consistency. Silken tofu is available as "soft", "firm" or "extra firm". This variety of tofu has little or no water removed, giving it a creamy texture and fewer calories than dense, traditional-style pressed tofu.
Although not a candidate for stir-fries, silken tofu is excellent in dishes such as puddings, smoothies, dips and salad dressings. It keeps calories in check and serves as a fairly high quality source of plant protein.
To make a low-calorie post-workout shake, try mixing 1 cup coconut water, 85g silken tofu, 1 scoop protein powder, 2 tablespoons ground flax seeds, 1 cup frozen mango cubes, and 1 teaspoon fresh ginger.
29. Refried beans
91 calories per ½ cup
Made with mashed pinto beans, this cornerstone dish Mexican cuisine Provides you with a huge dose of hunger-satisfying fiber along with a range of essential nutrients including magnesium, phosphorus and energy-boosting iron.
Be sure to read the ingredient list on the can to make sure no fat is added to the product.
Combine refried beans, chili powder, ground cumin and fresh lime juice. Spread on bread and place a boiled or fried egg on top.
30. Canned beans
108 calories per ½ cup
Beans - quick way add low calorie vegetable protein and fiber into your diet. Protein and dietary fiber from inexpensive beans will slow down digestion complex carbohydrates, contained in legumes, which will provide a continuous flow of energy and a long feeling of fullness. Some companies already offer canned beans without brine.
To kill a worm during lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber and parsley. Drizzle with lemon dressing.
31. Lentils
115 calories per ½ cup
Few foods can compare to lentils nutritional value. Not only is it stingy on calories, but it also provides you with a good dose of muscle-building protein, appetite-suppressing fiber and a solid list of... And she saves a penny too!
Not only is it stingy on calories, but it also provides you with a good portion of muscle-building protein, appetite-suppressing fiber and a solid list of vitamins and minerals.
To make a decent veggie burger, place a cup and a quarter of dry green lentils in a medium saucepan and cover with 4 cups of water. Bring to a boil, reduce heat and simmer until lentils are tender, about 25 minutes. Drain and set the lentils aside to cool. Place the lentils in a food processor and process until most of the lentils are chopped but not creamy.
Add half a cup oatmeal instant, 100 g soft goat cheese, one-third cup chopped walnuts, 1/3 cup chopped sun-dried tomatoes in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 clove garlic, chopped, salt and black pepper to taste; turn on the food processor and blend until smooth.
Make 6 flatbreads of the same size and fry them in a greased frying pan.
Dairy
25 calories per 3 tablespoons
If you're looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, making them muscle-building superstars. Try using egg whites in smoothies as a protein booster.
Place half a cup of liquid in a hot frying pan. egg whites, 1 chopped zucchini and 1 cup chopped cream tomatoes. Until the egg whites have curled, stir constantly. Season low-calorie eggs with hot sauce.
33. Mozzarella, partly skimmed
250 calories per 100 g
If you eat too much calorie-laden, fatty cheese, your six-pack will become covered in fat. But you can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, part-skim mozzarella has approximately 61% fewer calories. Try it on sandwiches, pizza, tacos and scrambled eggs.
You can include cheese in your diet and eat it to your heart's content if you keep a piece of low-fat mozzarella in the refrigerator
Make caprese pasta salad by tossing durum wheat pasta with canned albacore tuna chunks, cubes of part-skim mozzarella, cherry tomato slices and chopped fresh basil. Whisk together olive oil, balsamic vinegar, salt and black pepper. Stir the sauce into the pasta.
83 calories per glass
Milk gives you top-notch protein without the fat calories. A glass of milk also contains a trio of bone builders: calcium and phosphorus. If you don't mind shelling out the cash, buy organic skim milk from cows that haven't been pumped full of antibiotics.
Prepare oatmeal by mixing together half a cup of rolled oats, a quarter cup of plain or vanilla protein powder, one and a half teaspoons chia seeds and a quarter teaspoon of cinnamon. Pour in 2/3 cup skim milk and top with chopped strawberries and chopped nuts. Cover with a lid and let sit overnight in the refrigerator.
35. Plain low-fat yogurt
137 calories per glass
Low-fat yogurt is a luxurious way to include daily diet quality protein and beneficial bacteria called probiotics, without the extra calories found in fatty or sweetened varieties. In addition to providing powerful immune and digestive support, probiotics can even be your allies in the fight against excess weight!
Low-fat yogurt is a luxurious way to include quality protein and beneficial bacteria called probiotics in your daily diet
Place ½ cup in blender plain yogurt, half an avocado, 1 tablespoon lime juice, ¼ teaspoon chili powder and a pinch of salt. Mix until smooth. Use as a sauce for tacos, steak or fish.
Nuts and dried fruits
36. Almond milk, unsweetened
30 calories per glass
The dairy-free nut alternative is made by grinding skinned almonds in water and filtering the mixture. Compared to whole nuts, they're very low in fat, so they're a low-calorie option for making cereal, post-workout smoothies, or weekend pancakes. Look for the word “unsweetened” on the box. This is a guarantee that no sugar has been added to the artificial milk.
Recharge after a workout by mixing 1 cup of almond milk with a half cup of low-fat yogurt, a couple of tablespoons of powdered peanut butter, ¼ teaspoon cinnamon and 1 cup frozen strawberries.
37. Powdered peanut butter
45 calories per tablespoon
Some companies make powdered peanut butter by pressing the peanuts to remove most fat By mixing the powder with water you will get creamy pasta, which doesn't have half the calories of regular peanut butter. But just like a traditional spread, you'll still get the nutritional bonuses of protein and fiber. You can even add the powder straight into dishes like oatmeal and protein shakes!
Mix peanut butter powder with a pinch of cinnamon according to package directions and apply it between the celery stalks. You'll have a snack that will make you feel like a kid again.
Seasonings
3 calories per tablespoon
If you want to add fireworks of flavor to your sauce with virtually no calories, don't forget to stock your pantry with vinegars, such as red wine. Some research suggests that acetic acid may slow the digestion of food, which helps control blood glucose and increases feelings of fullness.
For a delicious salad dressing, whisk together equal parts olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.
39. Thyme
3 calories per tablespoon
Fresh herbs like thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal increase in calories. Natural flavor enhancers contain a whole arsenal of antioxidants that will transform low calorie diet into an effective remedy against diseases.
Fresh herbs such as thyme, basil and dill are a great way to liven up dishes and add vibrant flavors with minimal increase in calories.
Mix 1 tablespoon fresh thyme, grated zest of 1 lemon, 1 teaspoon garlic powder, ½ teaspoon smoked paprika, ½ teaspoon salt and ½ teaspoon black pepper. Rub this mixture onto chicken, steak or pork.
40. Cinnamon
6 calories in 1 teaspoon
When it comes to oatmeal, smoothies, or pancakes, cinnamon can help you boost flavor without the calories. A number of studies, including a recent report in Scientific Dietetics, have linked cinnamon to an improved glycemic profile, which not only reduces the risk of diabetes, but also helps achieve satiety, increase energy levels and reduce the risk of storing fat around your waist.
For a pudding that won't upset your bowels, heat 1/2 cup unsweetened almond milk in a small saucepan over medium heat until almost simmering. Remove the pan from the heat, add 85g chopped dark chocolate and 2 tablespoons unsweetened cocoa powder and leave for 5 minutes.
Stir until the chocolate has dissolved. Add 2 teaspoons grated orange zest, 1 teaspoon vanilla extract, ½ teaspoon cinnamon and a quarter teaspoon chili powder. Place chocolate mixture, 1 package silken tofu, and 2 tablespoons natural maple syrup in a blender or food processor and blend until smooth.
Refrigerate the pudding for at least a couple of hours before serving.
