10 Nutritious Low Calorie Foods For Weight Loss

low calorie foods

Have you heard about low calorie foods for weight loss? When it comes to losing weight, everyone has this fantasy of eating less without being hungry and gaining weight. We have made weight loss look like a very hard and complicated thing to achieve. But actually, it’s just simple math.
Calories burned – Calories consumed = Weight Loss

You can even lose pounds by eating snack foods like crispy chips, pretzels, and cereals if you keep the calorie count low enough. Sticking to a low-calorie snack diet might help you lose pounds quickly. But the problem with this kind of consuming habit is that it’s not sustainable for weight loss in the long term and good for your overall health. 

The number of calories you need on a daily basis differs depending on your age, gender, and level of physical activity. For instance, adult males generally require 2000-3000 calories per day to maintain weight while adult females need around 1600-2400. Similarly, people generally need a minimum of 1200 calories daily to remain healthy. There are different kinds of low-calorie foods. Most of them are very different. So, here are 10 low-calorie foods that you can include in your daily diet list that are low in calories and high in nutrients. 

10 Nutritious Low Calorie Foods 

1. Oatmeal 

Oats are one of the healthiest grains you can eat on Earth. They’re a gluten-free whole grain and a great source of important minerals, vitamins, fiber, and antioxidants. Oats are not only low in calories but also high in protein and fiber that will keep you full for hours. 
Calorie intake: 68 calories per every 100 grams of serving

2. Apple

“An apple a day keeps doctors away” Apples are greatly nutritious and undoubtedly one of the most popular fruits worldwide.  Apples provide vitamins A and C, are rich in carbohydrates and are an excellent source of dietary fiber. Apples are very filling due to their high fiber content, so they can also help you in losing weight. 
Calorie intake: 52 calories per 100 grams 

3. Cottage Cheese

Cottage cheese is a low-calorie fresh cheese, which is not aged like other cheese. It is not only high in proteins, but also many essential nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. Cottage cheese is one of the most beneficial foods you can eat if you’re considering losing weight. 
Calorie intake: 98 calories per 100 grams

4. Eggs

Chicken eggs are a very rich and affordable source of protein. They are also packed with nutrients like selenium, vitamin D, B6, B12, and minerals such as zinc, iron, and copper. Research has confirmed that eggs also contain many healthy nutrients: lutein and zeaxanthin, which are good for the eyes, and choline, which is good for the brain and nerves. 
Calorie intake: 78 calories per 1 large egg

5. Asparagus

This huge plant is one of the most nutritionally well-balanced vegetables. It is high in folic acid and a good source of potassium, thiamin, fiber, and vitamins A, B6, and C. Asparagus also contains the chemical asparagine, which is an alkaloid that directly affects the cells thus leading to break down body fat. Asparagus is one of the healthiest vegetables having the fewest calories. 
Calorie intake: 20 calories per 100 grams

6. Broccoli

Broccoli is a very fine source of fiber, protein and contains iron, potassium, calcium, selenium, and magnesium as well as vitamins A, C, E, K, and a good array of B vitamins including folic acid. It is a vegetable rich in nutrients that might enrich your health in a number of ways, like boosting immunity, improving blood sugar level, and machining your heart healthy.
Calorie intake: 34 calories per 100 grams

7. Mushroom

Mushrooms aren’t only good in taste, but also low in calories and fat. Mushrooms contain over a dozen minerals and vitamins, including potassium, copper, magnesium, zinc, and several B vitamins such as folate. They are also rich in selenium, which protects you against damage from aging and boosts your immune system. Good news for those who are looking to lose some of those body fats. Mushrooms contain no cholesterol or gluten. 
Calorie intake: 22 calories per 100 grams

8. Strawberry

Strawberries are sodium-free, fat-free, cholesterol-free, and low-calorie foods. They are loaded with vitamins, fiber, and especially high levels of antioxidants known as polyphenols. Strawberries are beneficial for your heart, lower your blood pressure, and also guard against cancer.  Strawberries are rich in vitamin C, potassium, folic acid, and fiber. 
Calorie intake: 33 calories per 100 grams 

9. Spinach

Since Popeye’s days, spinach has been popular due to its ability to make you strong. Although this dark, leafy greens won’t make your biceps inflate like Popeye’s, it is rich in vitamins and minerals, low in calories, and versatile in cooking. Spinach is also an excellent source of vitamin K, which is essential for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. 
Calorie intake: 23 calories per 100 grams

10. Tomato

Human beings have been eating tomatoes since ancient times. Although being a fruit, it’s often regarded as a vegetable. Tomatoes are rich in natural vitamins and minerals, including Vitamin A, K, B1, B3, B5, B6, B7, and vitamin C. It also contains iron, folate, potassium, magnesium, chromium, choline, zinc, and phosphorus. Tomato helps with lowering the elevated blood pressure in the body and the proper functioning of our heart.
Calorie intake: 18 calories per 100 grams

Also Read: 7 Morning Routines of The Extremely Successful People

FAQs About Low Calorie Foods

What can I eat for dinner with low calories?

Here are some of the low-calorie dinner ideas:

  • Gochujang roast sweet potato with mixed grain salad
  • Green frittata
  • Balsamic lentils with pork fillet
  • Healthy vegan quinoa and black bean chili
  • Spelled and mushroom risotto
  • Buncha with sizzling meatballs

What can I eat that is less than 500 calories?

Here are some comfort food classics with fewer than 500 calories per serving:

  • Fried Chicken
  • Lasagna
  • Stew
  • Meatloaf
  • Chili
  • Chicken Pot Pie
  • Mac & Cheese
  • Fish & Chips

Is 800 calories a day safe?

Is an 800 calorie diet safe? No, it is not. The 800 calorie diet plan can be referred to as a very-low-calorie diet. Very low-calorie diets, aka VLCDs, are eating plans that restrict caloric intake to 800 to 900 calories per day.

How much weight will I lose if I eat 1200 calories a day?

A low-calorie diet for men is an intake of between 1200 calories and 1600 calories, while for women it is between 1200 calories and 1400 calories. Low-calorie meals help an individual lose between two to four pounds weekly; hence a 1200 calorie food plan is enough to lose weight.

What is considered a low-calorie meal plan?

A typical low-calorie meal plan may consist of 1200 to 1500 calories total per day. This calorie content would likely be met by combining main dish items and side items in any way you like

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