Low-Calorie Meals to Lose Weight

Calories become the fuel needed by the body when the activity. If the number of calories in the body is much larger than the number of supposed to be, then the body will store it as a backup deep food the form of fat.

Well, this fat will be stored under the skin, and make someone look fat. The more fat that accumulates it will be getting a fat person's display also so that sometimes make it look less elegant.

That is why we must be selective in choosing food. If you want to always be healthy and do not want fat, then consume its food low in fat and calories.

If you feel overweight and intend to lose weight, the first thing to do is to work out. However, the intake of food eaten also determine, notably by reducing food-calorie or high-fat foods low in calories or fat. What kind of food is what will really help You lose weight besides exercising.

Low-Calorie Meals Plan to Lose Weight

There are many different types of foods low in fat and calories that you need to know, in order to be a consideration in determining the food menu is good for health, as well as help maintain an ideal weight. As for the list of foods low in fat or calories, among others, as follows:

1. Boiled Potatoes

There are some people who avoid the potato while trying to lose weight because it is considered a high carbohydrate content, this is not entirely true.

Why? Since potatoes are loaded with vitamins, fiber, and other important nutrients, and contains some kind of starch called resistant starch digest or resistant starch.

This type of starch contains half the calories of regular starch and soluble fiber works like the digestive system so it will be noticeably faster fills. Interestingly, cool the potatoes after cooked starch content can improve resistant.

In a study that measures the ability of 38 food to satisfy hunger, boiled potato ranked highest. So please don't hesitate to let alone avoid potatoes when you're living the diet. But remember, Yes, boiled potato instead of French fries!

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2. Eggs

Egg into another food that is considered ' less good ' on some people who undergo a diet. When in fact the egg is very healthy and has some important nutrients in large quantities.

Most of the nutrients, including about half of the egg protein, found in the egg yolk. Eggs are also a source of complete protein, containing nine essential amino acids.

In fact, some studies have proven that people choose an egg for breakfast feel more satiated and consume fewer calories throughout the day than those who choose bread for breakfast in the morning.

Plus more on other studies prove that they are eating eggs can lower body mass index (IMT) and a lot more weight than those who ate the bread when the breakfast.

Well, not necessarily hard to pick, it turns out that the egg is a low-fat food that is healthy.

3. Oatmeal

Oatmeal is often consumed for breakfast in a warm State. Low-fat foods are healthy also includes nan in the glut food list and ranked third on the satiety index food (satiety index). This is mainly because of the high content of fibers and their ability to absorb water.

Oats are a good source of soluble fiber called beta-glucan, which helps slow down digestion and absorption of carbohydrates. When compared with other fast breakfast, oatmeal is far better in terms of suppressing appetite, enhance the sense of fullness and reduce caloric intake throughout the day.

So start to try the breakfast with oatmeal, if you want to maintain health while intending to shrink the stomach.

4. The soup Broth

You can add the broth to the list of menu foods to help reduce excess weight. Though impressed that the soup broth that is just a fluid that is not chewy like other types of food, but research shows that the soup even richer than solid food with the same material.

Several other studies have also found that eating soup regularly may reduce your calorie intake, increase a sense of satiety and increase weight loss over time. Please choose a soup made from the broth as it tends to lower calories than cream soups.

You can also add more spices or vegetables in order to get more benefits. In addition to delicious, consume the soup rich and can also help to lower excess weight. So wait, soon enter the soup broth to Your healthy food list menu that is low in fat and calories.

5. Legume

Legume is groceries from the type of nuts and is highly recommended for consumption due to essential nutrient-rich. Examples include beans, peas, green beans, lentils, and others, all of which are well known as a source of fiber and protein.

If you want a food low in fat or calories, especially who want to lose weight then it would be very well suited to consume nuts. It is very easy, you can turn it into a slurry ice green beans, red beans, and many other ways. But as much as possible do not add other ingredients that contain high fat or calories Yes.

See protein and fibers, plus low-fat and calories than what other reasons that make you have to think twice about consuming these foods.

6. Apple

Everyone surely knows that fruit is an important part of healthy foods. But specifically in the satiety index food (satiety index), Apple getting a very high score, thus proving that the fruit is consumed very suitable for someone who wants to do a healthy diet.

Apples contain pectin, a soluble fiber that is naturally can slow digestion, and there is more than 85% moisture content in it so that it will help enhance the sense of satiety without adding calories to the body.

But it needs to be remembered, to get the maximum benefit from this, Apple should be consumed immediately (with skin deep) rather than with processed into juice, Apple sauce or other.

On apples are eaten directly contains 91 fewer calories compared with Apple sauce and 150 fewer calories than Apple juice.

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7. Orange

The same thing with apples, citrus fruits also are rich in pectin, which can slow digestion and adds to the sense of satiety. Any content of the water is high, containing more than 87% of water, meaning that this fruit has very few calories.

In a study, obese participants who ate grapefruit weight loss significantly more than those who were given a placebo. In another study, consuming oranges 3 x a day at mealtimes for six weeks is associated with decreased weight and waist circumference are significant.

So if you feel that health is very important, make sure that the Orange are always available at your dinner table.

8. Fish

Fish rich in omega-3 fatty acids can increase a sense of fullness in people who are overweight or obese. In addition, the fish is also loaded with high-quality protein, which can be the glut.

And the fact that again, the position of the fish is higher than all other protein-rich food at food satiety index (the satiety index) and ranks second of all foods tested. Amazing isn't it!

One study found that the influence of fish against satiety significantly much higher than chicken and beef. Another study found participants who consumed fish turned out to be consuming calories 11% less than those who ate beef.

Multiple fish consumption seems more salubrious than beef and chicken. For those of you who are less fond of fish, immediately change your thoughts don't act stupid with a ' hostile ' fish.

9. Lean Meat

Lean meat is a great source of protein that contains lower calories compared to other animal meats that have not been removed parts of fat. For those of you who like to go on a diet low in fat and calories, this type of meat is perfect because of the fat content very little.

In chickens and turkeys, lean meat contains vitamins B3, B6, selenium, and Kolin. Selenium function as antioxidants that are able to counteract the effects of free radicals, while the vitamin B3 and B6 help to transform carbohydrates into glucose that will eventually become the energy.

A natural source of lean meat can be obtained from:

• Chicken breast without the skin (at 100 grams contains 3 grams of fat and 150 protein).

• Turkey chicken breasts without skin (at 100 grams contains 0.3 grams fat and 26 grams of protein).

• Eye round beef steak or round which is already cut off fat (at 100 grams contains 0.9 grams of fat and 20 grams of protein).

• Mahi-mahi steak or fish (at 100 grams contains 0.5 grams of fat and 18 grams protein).

• Shellfish (on 100gramnya contain 0.5 grams of fat and 150 protein).

Although lean meat is healthier than meat, but not the way of processing it. Preferably lean meat cooked ripe and don't heat the flesh more than once, store them else try in the freezer so that the flesh is not damaged.

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10. Cottage Cheese

Cottage cheese is a low-fat food that has a very high protein content. Plus more, there are a lot of healthy nutrients in it, like B vitamins, calcium, phosphorus and selenium. It's what makes cottage cheese into a suitable food is consumed for you who want to lose weight or maintain an ideal weight.

According to one study, the effect on taste satiety is comparable with the egg and very fitting when consumed as a breakfast menu. What are You tempted to substitute high fatty cheese with cheese?

11. Vegetables

Already no stranger it feels if discussing vegetables as food that is healthy and good for the body. Yes definitely, because vegetables have various vitamins and nutrients that are very good for health, plus more vegetables have a low fat (low calorie).

It feels weird and impossible if you do not enter the vegetables as a healthy food menu list. What if you want to lose weight, it feels obliged to incorporate vegetables and fruits into menu diet.

If you want an easy way of enjoying your veggies, you can simply turn it into a vegetable salad. 

Vegetable salad is a type of salad made of different types of fresh vegetables that are put together.

Some health experts strongly recommend consuming even a salad of fresh vegetables every day, especially for those of you who have excess weight.

But keep in remember Yes, to keep the salad still low in calories, avoid the addition of material or other high-calorie condiments. The use of mayonnaise on vegetable salads or fruits, better replaced with olive oil which is more healthy. 

12. Popcorn

Popcorn is included in these types of whole-grains and contains higher fiber levels than another popular snack, so that can help you to feel full longer.

In addition, the popcorn is also a food low in fat and low in calories, so the fit is eaten as a healthy snack, especially for you who are dieting.

However, make sure you prepare it yourself at home and wherever possible avoid using butter or margarine, sugar, fat, and salt making.

From all this, we can draw the conclusion that continuous intake of food-calorie or high-fat has been very clearly is not good for health.

Very large also likely along with often consuming high-calorie or fatty foods will cause excess weight or obesity, which can trigger the arrival of other diseases such as diabetes.

Therefore, reduce it Your caloric intake to maintain ideal body weight. Though don't eat too few calories as well, because when the body is deficient in calories it will cause some side effects, such as fatigue, constipation, nausea, diarrhea, and others.

In addition to eating low-fat foods as above, don't forget to exercise regularly, and stay away from cigarettes and alcohol so that the health of your body is always in the best condition.

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