When we think about a less caloric diet, the first thing that comes to our minds is lettuce and chicken fillet. But, we cannot forget that a varied diet is always the best option when the objective is to lose weight in a healthy way. Only then will the body receive the nutrients it needs to function well and still burn excess fat.
In addition to losing weight, a balanced diet is capable of providing the body with countless benefits. Because in food we find essential vitamins and minerals. If your intention is to lose weight and lead a healthier life, check out foods with a low number of calories and many benefits below:
Always remember, good nutrition is synonymous with more beauty, health and well-being!
*Values based on 100g of each food.
Skimmed milk – When it comes to energy, there are not so big differences in relation to the integral. While the Integral has 65 calories, the skimmed contains 34. The biggest difference is in the fat content, which is 3.8g in whole milk and 0.2g in skimmed milk.
White cheeses – like cottage and ricotta, have less fat and are rich in phosphorus, selenium, calcium and protein.
Yoghurts – Skimmed ones are low in fat, high in protein and rich in calcium.
Fruits such as bananas, oranges, apples, strawberries, melon, guava and watermelon, are low in fat and cholesterol, are full of vitamins and fiber and help to keep the body hydrated.
Broccoli They have just 31 calories and are still extremely healthy, and offer numerous health benefits thanks to their powerful antioxidants.
Carrots – have very few calories and fat, are rich in vitamins, iron and fiber.
Pumpkin – With just 26 calories per serving, it is rich in potassium and beta carotene, contains low sugar content and lots of vitamins!!
Sweet Potatoes – low in sodium, a vitamin A bomb, rich in fiber and has almost no fat and cholesterol.
Tomatoes – Be it pizza or salad, it is possible to introduce this versatile food. Contains potassium, fiber and vitamins, and only 19 calories.
Black Beans – A shell contains only 61 calories. It is rich in iron and fiber, and has virtually no fat, cholesterol and sugar.
Onion – The preparation techniques do not remove significant amounts of these substances, and the calories do not vary excessively either: raw food has 26 calories, while roasted food adds up to 38 and boiled, 18. It has lots of vitamins and fiber, is fat-free and cholesterol and is low in sodium and sugar.
Kale 25 calories, and loads of health benefits. Vegetables contain antioxidants, potassium, phosphorus, calcium, B-complex vitamins, as well as K and C. Celery – With only 16 calories, celery contributes to a healthy pregnancy due to the presence of folate in its composition. are rich in vitamins, omega-3s and calcium.
Cabbage: Helps to cure infections and ulcers, prevent cancer, and lower cholesterol levels. Source of Vitamins K, C, A and B6. And it only has 25 calories in 100g.
Wholemeal bread – 68 calories and one of the foods that offers the greatest feeling of satiety.
Brown rice – White rice has 204 calories per serving, while brown rice contains 180 calories at each measure, in addition to being much healthier, since the process to obtain white rice compromises vitamins, manganese, phosphorus and the iron of this grain.
Thin sausages – like turkey breast and ham, are very practical to add to natural sandwiches. Look for options that are low in sodium and fat.
Canned tuna (in water) and Salmon - are a source of omega-3 and fatty acids, vitamins, magnesium and proteins.
Light popcorn – and preferably without salt, is rich in protein and fiber and a good source of whole grains, which help reduce the risk of heart disease and diabetes.
Oilseeds – such as peanuts, cashews, walnuts and almonds, are rich in calories, but also rich in nutrients. They have good fats, magnesium, copper, protein, fiber and antioxidant phytochemicals. The secret is to consume in moderation.
Seeds – like pumpkin, sesame and sunflower seeds are as nutritious as nuts. A source of protein, minerals, zinc and other nutrients, they keep your heart healthy and your body free from disease.
Dried fruits – are versatile and practical to transport. Eat as a snack, add to cereals, salads or even rice to make it bittersweet.
Cereal bars - can be a good food, but be careful. The ideal is to choose those with more than 4g of fiber, less than 150 calories and less than 6g of sugar.
Now all you have to do is think about it and put together your diversified and super healthy menu!!