Low-calorie does not mean tasteless and poor nutrients. Beat the refrigerator useful and not high-calorie food, which promotes health and weight reduction!
Author: Matthew Cady, Master of Science, Certified Dietitian
Although donuts with zero calorie content have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Do not stuff your stomach with food debris. Think about all the extra exercises that you have to perform to burn the calories of a whole pizza or a tall glass of chocolate ice cream.
Choosing the right low-calorie foods will help you tip the scales towards fat burning, rather than depositing them. To make it easier for you to start, we compiled a rating of 40 best products from different departments of the supermarket.
There is a myth that some products have a "negative" caloric value, that is, their digestion takes more energy than they contain. This is not true, but in the supermarket and in the farmers' markets there are plenty of healthy food with low caloric content, which has little effect on the energy value of the diet. Actually, 35 of the 40 products listed here contain 100 or fewer calories per serving!
If you carefully calculate the calorie content of the menu to get rid of centimeters at the waist, it is very important to fill the diet with food, after which there is no feeling of hunger. After all, you do not want to go hungry all day.
Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. Meat, dairy and other departments of the supermarket is a generous shelter for excellent food, which, despite its low caloric content, is loaded to the top with utensils such as protein and bright taste.
If you want something to chew, but are afraid to gain too many calories, these supplies will help you get the most without risk exceeding the limit.
4 calories in an 1 cup
Your menu needs this low-calorie vegetable. The study of the Center for Disease Control and Prevention showed that among all the products of the supermarket, watercress is very high in nutrients. Simply put, tiny green leaves give you a gigantic portion of nutrients. And, like other vegetables of the cruciferous family, watercress is a powerful antioxidant.
Preheat the olive oil in a large saucepan over medium heat. Cut the slices of 3 pears and 1 white potatoes, send them into a pan. Add 1 a tablespoon of grated ginger. Keep on fire for 2 minutes. Pour 4 glass of vegetable broth, drop ½ teaspoon salt and ¼ teaspoon black pepper. Bring to a boil, tighten the fire and cook under the lid 20 minutes.
Add an 2 bunch of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Hold on the fire for 5 minutes, squeeze out the juice of half a lemon and make from all this soup-mashed potatoes. Then pour into a pan of 1 a glass of unsweetened almond milk and cook another couple of minutes.
5 calories in a cup
A bunch of verdure greens will be an excellent fill for a salad or sandwich with a very low calorie content. Caloric deficiency of rucola completely compensates for a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables, for example, young spinach.
To prepare a sandwich in a hurry, fry in a toaster a couple of thin slices of bread. Spread one Dijon mustard, put on top thin strips of ham, apple slices and a bunch of arugula. Press it all in the second slice.
6 calories in stalk
Perhaps, the celery did not get the status of superfood, which made cabbage kale with the beloved food of fans of tight jeans, but it will become a cool crisp note in a diet with low calorie content. Celery is an incredibly voluminous food, which means that you can eat plenty without an overabundance of calories.
Together with a small amount of calories, you get an impressive portion of vitamin K, the most important nutrient, which reduces the risk of death from cardiovascular diseases.
Prepare a hearty soup with chicken and noodles. In a large saucepan, heat the oil over medium heat. Chop carrots, onions and celery, send them into a pan. Cook until the onion is soft. Pour in 4 glasses of chicken broth, ½ teaspoon salt, ¼ teaspoon black pepper and ¼ teaspoon flakes of chili. Cook until the vegetables are soft, then add chopped boiled chicken, boiled noodles and fresh thyme.
9 calories in 5 leaves
Although all the glory goes to feces and spinach, this vegetable from Asia should be included in a diet with a limit of calories. A representative of the cruciferous family is rich in nutrients, especially vitamins C, A and antioxidants. It has a softer taste compared to many dark vegetables, and it will appeal to those who are fastidious in food.
Separate the leaves of pak-choi from the stem and crush it thoroughly. Cut the stalk with thin strips. Preheat in oil saucepan over medium heat. Add a stem of pack-choy, 2 chopped shallots and 2 crushed garlic cloves. Cook for 3 minutes or until the stems become soft.
Pour the leaves of the pack-choy and 2 teaspoons of grated lemon peel. Keep on fire until the leaves become slightly sluggish. Remove from heat, sprinkle 1 with a tablespoon of fresh lemon juice and salt to taste.
17 calories in a cup
Radishka gives the dishes a slight sharp taste and improves their texture. The calorie radishes are skimpy, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support the growth and recovery of tissues, including muscle mass. And do not forget the tops of green leaves that are edible and contain a lot of nutrients with a minimum of calories.
Sprinkle half a kilogram of radish cut in half with oil, salt and pepper. Put the radish on the baking sheet and put in the oven, heated to 200 degrees Celsius for at least 35 minutes, or until it becomes soft and wrinkled. Minute through 15 mix. In a small bowl, whip ½ cup plain low-fat yogurt with 1 teaspoon curry powder and 1 tablespoon fresh lemon juice. Serve the baked radish with yoghurt sauce.
31 calorie in one medium zucchini
If you need to "squeeze" out of the diet a certain amount of calories, direct the supermarket cart to this vegetable. Having done this, you will load it with a mass of useful substances, for example, fattening the hunger with cellulose, potassium, vitamin B6, vitamin K and manganese.
With the help of cutting for vegetables or a sharp knife, cut the squash along into strips similar to noodles, and fry them for a couple of minutes in olive oil. Top with tomato sauce on the tomato sauce noodles, and you will get a low-calorie paste for dinner.
22 calories in half a cucumber
Cucumbers at 95% consist of water, which makes them one of the least calorie foods in the supermarket. A large amount of water will help you maintain hydration and a sense of satiety, which will reduce the risk of being tempted by a cake. To slightly increase the proportion of fiber, leave cutting for vegetables in the cupboard, because the vegetable fibers are mainly in the peel.
To prepare salsa sauce, combine chopped cucumber with bell pepper, avocado, chopped jalapeno, chopped cilantro, fresh lemon juice and a couple of pinch of salt. Serve with fish dishes.
30 calories in the sink
The characteristic sweetish taste of plums is a great way to quench cravings for sweets without damaging the figure. Moreover, even in dried plums from the supermarket is full of antioxidants.
Take 4 dried plums without pits, ½ cup of port, 1 a tablespoon of honey, 1 a tablespoon of balsamic vinegar, 2 teaspoons of fresh ginger, 1 a teaspoon of fresh thyme, 1 a teaspoon of grated orange peel, 3 whole cloves of garlic and ¼ teaspoon of salt .
Send all this into a saucepan and cook over medium heat without a lid, stirring occasionally until the plums become soft. Serve with chicken breast cooked on the grill.
37 calories in a half grapefruit
If you are looking for a fruit that keeps calories of sugars in check, it's time to grapefruit. Like in other citrus fruits, there is a lot of vitamin C in the grapefruit. Daily intake of grapefruit reduces waist circumference, blood pressure and cholesterol, which makes the low-calorie fruit useful for the heart.
To prepare a useful garnish for the cubes, divide the grapefruit into slices and place in a bowl, keeping all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the preserved juice, 1 tablespoon of olive oil, season with a couple of pinch of salt and pepper. Serve with a salad dressing with fresh mint.
49 calories in a glass
Available in supermarkets all year round, strawberries are not only poor in calories and rich in fat-burning fiber, but also contain a lot of vitamin C. Scientists believe that high intake of vitamin C improves breathing during exercise. This is exactly useful for those who suffer from severe shortness of breath during training.
More importantly, in 2014, the Journal of Nutrition Biochemistry, conducted a study that proved that eating large amounts of red fruits and antioxidants contained in them keeps the coronary artery disease away at the expense of improving cholesterol.
To prepare an ultra-nutritious Spanish soup known as gazpacho, mix a third glass of water in a blender, 1 a glass of strawberry, 3 a medium-sized tomato, 1 red bell pepper, ½ cucumber, 2 shallots, 1 / 3 glasses of fresh mint or basil, 2 tablespoons of olive oil, 2 tablespoons of red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Cool for 2 hours, then serve.
61 calorie in a cup
In the sweet, juicy pulp of a nutmeg, there are few calories, but plenty of vitamin C and potassium, useful for the heart. It is great for a separate snack, but you can also add it to cocktails, yogurt, salsa and salads. If you've never bought a Muscat melon, choose one that is heavier and with a waxy peel. Do not take a melon with soft patches.
For a refreshing salad, mix the young spinach with cubes of Muscat melon, half of cherry tomatoes, cucumber slices, crumbled feta cheese and grilled almonds.
62 calories in a glass
In bilberries, there are few calories, but a lot of fiber – an impressive 8 gram in a glass. This will help you get enough without the risk of overeating.
Slowing down the digestion of food, fiber helps you feel full, and this is the main reason why vegetable fibers are so important in fighting fat stores. Another advantage of blueberries is an impressive nutritional resume, which includes antioxidants and vitamin K.
Send a medium size 2 glass of blueberries, a third of a glass of water, 2 tablespoons of maple syrup, 1 a teaspoon of cinnamon and ½ teaspoon of almond extract. Bring to a boil, fasten the fire and cook over medium or low heat, stirring occasionally, 20 minutes.
Dissolve 2 teaspoons of cornstarch in 1 tablespoon of water, pour into the mixture with blueberries and cook for 1 minute. Pour oatmeal, pancakes, waffles, cottage cheese or yogurt with sauce.
76 calories in ½ cup of finished porridge
Bulgur is made from steamed, dried and crushed wheat grains. It is quickly prepared, it has a lot of fiber. Bulgur prevents sharp jumps of blood sugar. They can lead to depletion of energy reserves and uncontrolled attacks of hunger, during which there is a great risk of being tempted by food debris.
To cook the porridge for breakfast, send to a pan of 2 a glass of water, 2 a glass of low-fat milk, 1 a glass of bulgur, 1 a teaspoon of cinnamon and ¼ teaspoon of salt. Bring to a boil and cook 10-15 minutes over medium heat, stirring frequently. You need to make bulgur soft with a consistency, like oatmeal.
113 calories in a cup of finished noodles
In canned noodles, about 50% less starch calories than in hard wheat spaghetti. Made from gluten-free buckwheat flour, Japanese-style noodles are better suited for chasing six dice. Just be sure to buy noodles made from 100% buckwheat, because it can sneak a little wheat flour, which increases the caloric content of the product.
Cook the canine noodles as written on the pack (unlike regular pasta, rinse well after cooking), and serve with salmon, boiled peas, carrots and shallots. Season with dressings with soy sauce, sesame oil, rice vinegar and hot sauces.
128 calories in half a cup of ready taff
In comparison with other cereals, for example, brown rice and kinoa, this herb from Ethiopia contains fewer calories. Tiny granules for the most part consist of an embryo and bran, the most nutritious parts of any grain. This makes the miniature teff a nutrient giant with a mass of various nutrients, including fibers, magnesium, calcium and phosphorus.
The Taff has a malt-nutty taste, and since it secrete starch during cooking, it can be used to make low-calorie puddings, variations on the theme of a palette or porridge for breakfast, reminiscent of the consistency of Hercules.
To prepare a pudding, useful for a figure, bring to the boil 2 a glass of water and a half cup of Teff. Tighten the fire and cook, stirring until the croup sucks up all the water – about 15 minutes.
Give the tiff a little cool and then in a blender or food processor, cook the puree with 1 a whole banana, 1 / 3 a glass of coconut milk, 3 tablespoons of molasses or maple syrup, 3 tablespoons of coconut powder, 2 teaspoons of vanilla extract, ½ teaspoon of powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Cool for 2 hours before serving.
31 calorie in ¼ cup
Consider wheat bran as a simple way to add low-calorie food to your diet. Crown an impressive list of nutrients, including magnesium and B vitamins, 6 grams of fiber per quarter of the glass. It will help you to stay full and slim.
To make delicious muffins with wheat bran, mix ½ cup bran, ½ cup oatmeal, 1 teaspoon cinnamon, 1 teaspoon baking powder and ¼ teaspoon baking soda. Connect 1 beaten egg with 1 a glass of low-fat milk. Add the liquid ingredients to the dry ones and lay on the baking sheet for ¼ cup batter for each cupcake.
31 calorie in a cup
Fat popcorn from the cinema is a high-calorie bomb, but a low-calorie homemade air corn is an excellent choice for your waistline. Since the volume of popcorn is very large, you can easily fill the stomach, and calories will be less than in most snacks.
To prepare an Asian-style snack, mix 1 a teaspoon of curry powder, 1 a teaspoon of dried basil, ¼ teaspoon of salt, 1 / 8 a teaspoon of cayenne pepper and grate the lime of 1 lime. Sprinkle with a mixture of popcorn flakes seasoning.
35 calories in a pancake
If you want something crispy, rice pancakes will help to satisfy your need without excess calories. Cooked from swollen brown rice pancakes are also a source of whole grains and energy of carbohydrates. Avoid varieties with a strong taste, to stay away from sugars and non-trustworthy ingredients.
For a quick snack, spread the rice pancakes with ricotta cheese and sprinkle with blueberries!
Transparent gelatinous noodles are made from the crushed roots of an Asian konjak plant. It consists mainly of water-soluble non-digestible fibers, which are called glucomannan. There is practically no calorie in shirataki.
Noodles have a rather vague taste, but it perfectly absorbs the aromas of sauces and seasonings. You can find shirataki in Asian markets or at local grocery stores.
For a garnish, hastily cook the shirataki according to the instructions on the package, and then pour the pesto sauce and decorate with halves of cherry tomatoes.
100 calories in one (2 halves)
Flat thin circles help you save a lot of starch calories while preparing sandwiches for lunch and toasts for breakfast. A good example: in two pieces of regular bread there can be twice as many calories. As in the case of any bread, look for buns made from 100% whole grains to bite off and a portion of hunger-thinning fibers.
In order to cook pizza for one minute, smear a bun with tomato sauce, put Canadian bacon and pieces of low-fat mozzarella on top. Put it in the microwave until the cheese melts.
85 calories in 100 g
When you need to quickly prepare a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the most lean types of meat in the department of delicacies. To avoid additional sugars, do not buy fillets smoked with honey.
To quickly prepare a friendly snack for six cubes, cut vegetables, for example, carrots, zucchini and cucumber, into strips thick in a match. Spread the strips of turkey with Dijon mustard, sprinkle with chopped vegetables and wrap them in rolls.
82 calories in 100 g
Delicate white cod meat will not fill your boat with calories, but will provide a solid portion of selenium. Acting as an antioxidant, selenium helps to reduce the degree of oxidative stress and muscle damage after hard training. If possible, choose cod from the waters of Alaska, because this is one of the most environmentally friendly options.
Grind in the blender or food processor 2 cups of arugula, a bunch of parsley, a third of a glass of almonds, 1 chopped garlic clove, half a lemon juice, ¼ teaspoon salt and black pepper and ¼ cup olive oil. Pour the sauce fried in a frying pan.
86 calories in 100 g
There are many reasons to throw a network in the search for mussels! With 10 grams of first-class protein in each serving, they offer an excellent protein-to-calorie ratio. This is in addition to the fact that mussels are considered one of the cleanest kinds of seafood and give you an impressive dose of ultra-beneficial omega-3 fats.
In the "European Journal of Sports Science," the view was expressed that consumption of omega-3 fats can raise efficiency in training by improving blood flow and maximizing oxygen consumption by working muscles.
Heat the vegetable little in a large frying pan. Lightly brown chopped onion and 3 crushed garlic cloves for 3 minutes. Add ½ cup of white wine and cook until most of the liquid evaporates, also about 3 minutes.
Send the cherry tomatoes cut into halves, 1/2 cup of water and 1/4 teaspoons of ground red pepper, salt and black pepper into the frying pan. Fry until tomatoes start to decay, about 4 minutes.
Now you can pour out about a kilogram of mussels, cover with a lid and simmer for about 8 minutes, until they open. Throw away those that have remained closed.
107 calories in 100 g
It's time to pamper yourself. Full of flavor, the low-calorie part of the bird contains an impressive 19 gram of protein in only 100 g and supports muscle growth at full throttle. But it is easier with oily skin, because the above calorie figures refer only to meat. Having put out the thigh in the water, you will turn a considerable part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.
Heat the oil in a large enough pan for turkey frying pan over medium heat. Season the turkey with salt and pepper. Put the whole leg into a frying pan, fry on both sides until a brown crust appears, about 6 minutes. Remove the chicken drum from the frying pan and screw the fire to the middle, add oil if necessary. Sprinkle 1 chopped leeks, 2 chopped garlic cloves and 1 a tablespoon of grated ginger. Fry, stirring constantly, for 5 minutes or until the leeks become soft and golden.
Pour into a pan and a half cup of chicken broth and scrape off all the adhering slices from the bottom. Send 1 a glass of orange juice, 2 twigs of fresh thyme, 1 a teaspoon of spice mixture, ¾ teaspoon paprika and ¼ teaspoon of salt. Return the turkey chicken legs to the frying pan, bring to a boil and fasten the fire to achieve medium boiling. Cook under the lid from one and a half to 2 hours, or until the meat becomes very tender, turning the leg over every 30 minutes.
108 calories in 100 g
Perhaps this is not the most inspiring meat on the supermarket shelves, but if you need huge amounts of low-calorie protein to build muscle, chicken breast without skin and bones it's hard to find an alternative.
A large amount of protein will help to cope with the stomach in two ways: due to the feeling of saturation and the strengthening of the thermal effect of food, that is, the number of calories that you have to burn in order to simply digest food.
To make the chicken breast succulent, try to patch it. Put the fillet in a large saucepan and pour the water to cover the breast at least 3-4 cm. Bring the water to the boiling point until some bubbles appear on the surface.
Do not boil! Tighten the fire to a slow or medium, partially cover it and cook for 15 minutes, or until the meat is cooked. Adjust the fire as needed during cooking, maintaining a light boil, and remove any emerging foam.
108 calories in 100 g
Pork tenderloin is a good meat with high nutritional value, which will not make a significant gap in daily caloric intake. In doing so, it contains commendable amounts of thiamine, the vitamin B group, that your body uses to convert consumed food into energy to overcome heavy workouts. And do not forget about the protein load: 21 gram in a modest portion at 100.
Heat 1 tablespoon oil in a large saucepan. Fry 1 diced onions, 0,5 kg of sliced pork tenderloin and 2 clove of chopped garlic for 5 minutes. Pour into a pan 1 a glass of red wine and simmer 5 minutes. Add a jar of mashed tomatoes, 1 a glass of water, 1 a glass of brown rice, 1 diced green pepper, 2 teaspoon Dijon mustard, 1 a teaspoon of dried oregano and ¼ teaspoon of salt, cayenne and black pepper. Cook over low heat until the rice is soft, about 30 minutes.
117 calories in 100 g
If you are hunting for an inexpensive piece of beef that will not break the bank of calories, it's worth taking the back of the beef pulp in sight. Cut from the area near the hind legs of cattle "bull's eye", this is a kind of red meat with a fantastic ratio of protein to fats 6 to 1, which will help you to build muscle more efficiently. Marinating meat before cooking will make it softer and reduce the likelihood that it will become dry during cooking.
In a bowl or small baking dish, whip ¼ cup olive oil, ¼ cup soy sauce, juice one lime and ½ teaspoon cumin powder. Add 700 g beef apple, cover and marinate in the refrigerator for at least 2 hours.
Heat an 1 tablespoon of oil in a grill pan or in a normal frying pan over medium heat. Take the steak from the marinade, dry and season with salt and pepper. Cook for about 8-10 minutes for a weak roast, in the process turn over the steak once. Give the steak to rest 10 minutes, then cut thinly along the fibers. Try to serve the meat in tacos.
36 calories in 100 g
The shops sell a lot of variants of tofu of different consistency. Silk tofu is presented in the form of "soft", "solid" or "extra solid". From this kind of tofu, very little (or not at all) water has been removed, due to which it has a creamy texture and contains fewer calories than a compact pressed tofu in a traditional style.
Although it is not a candidate for roast, silk tofu is great for such dishes as puddings, fruit cocktails, dip and salad dressings. He keeps calories in check and serves as a source of vegetable protein of high quality.
To make a low-calorie post-training cocktail, try mixing 1 a cup of coconut water, 85 g silk tofu, 1 scoop of protein powder, 2 tablespoons of ground flax seeds, 1 a cup of frozen mango cubes and 1 a teaspoon of fresh ginger.
91 calories in ½ cup
Cooked from ground pinto beans, this cornerstone dish of Mexican cuisine will provide you with a huge portion of hunger-satisfying dietary fiber along with a variety of essential nutrients, including magnesium, phosphorus and energy-giving iron.
Be sure to read the ingredients list on the bank to make sure that no fat is added to the product.
Mix the fried beans, ground chili, ground cumin and fresh lime juice. Spread on bread and put on top a boiled or fried egg.
108 calories per ½ cup
Beans are a quick way to add low-calorie vegetable protein and fiber to your diet. Proteins and dietary fiber inexpensive beans will slow the digestion of complex carbohydrates contained in legumes, which will ensure a continuous flow of energy and a long feeling of satiety. Some companies already offer canned beans without brine.
To freeze the worm during lunch, mix the washed and dried canned beans with finely chopped bell peppers, tomato, cucumber and parsley. Sprinkle with lemon dressing.
115 calories per ½ cup
Few products can be compared to lentils for nutritional value. It is not only skimpy on calories, but it also provides you with a good portion of muscle-building protein that suppresses the fiber's appetite and a solid list of vitamins and minerals. And she also pays for a penny!
To make a decent vegetable burger, pour a cup and a quarter of dry green lentils into a medium-sized saucepan and fill with 4 glasses of water. Bring to a boil, fasten the fire and simmer until lentils become soft, about 25 minutes. Drain the water and set aside the lentils so that it cools down. Send the lentils to a food processor and grind until most of the lentils are ground, but not to a creamy consistency.
Add half an oatmeal porridge, 100 g soft goat cheese, a third cup chopped walnuts, 1 / 3 cup chopped sun dried tomato in oil, 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon cumin powder, 1 chopped denticle garlic, salt and black pepper to taste; Turn on the combine and mix into a homogeneous mass.
Blind 6 flat cakes of the same size and fry them on an oiled frying pan.
25 calories in 3 tablespoons
If you are looking for a clean, low-calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, which makes them superstars in muscle building. Try using egg whites in smoothies as a protein booster.
Send half-cups of liquid egg whites to the hot pan, 1 chopped zucchini and 1 cup of sliced tomatoes "cream". While egg whites do not curdle, stir constantly. Season the low-calorie scrambled eggs with a spicy sauce.
250 calories in 100 g
If you eat too much calorie-laden fatty cheese, your six cubes will cover the fatty layer. But you can include cheese in the diet and eat it for your own pleasure, if you keep a piece of low-fat mozzarella in the fridge. Compared to conventional cheddar cheese, in partially defatted mozzarella, about 61% less calories. Try it with sandwiches, pizza, tacos and scrambled eggs.
Prepare the kaprese pasta paste by mixing pasta from durum wheat with pieces of canned albacore tuna, cubes of partially defatted mozzarella, slices of cherry tomatoes and chopped fresh basil. Whisk together the olive oil, balsamic vinegar, salt and black pepper. Stir the sauce with the pasta.
83 calories in a glass
Milk allows you to get a first-class protein without fatty calories. In a glass of milk there is also a trio of builders of bones: calcium, vitamin D and phosphorus. If you do not mind shelling up, buy organic low-fat milk from cows that have not been injected with antibiotics.
Prepare oatmeal, mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds and a quarter of a teaspoon of cinnamon. Pour in 2 / 3 a glass of skim milk, and sprinkle on top with sliced strawberries and chopped nuts. Cover and let it overnight in the refrigerator.
137 calories in a glass
Low-fat yogurt is a luxurious way to include in a daily diet high-quality protein and beneficial bacteria called probiotics, without the additional calories present in fatty or sweetened varieties. In addition to the powerful support of immunity and digestion, probiotics can even become allies in the fight against excess weight!
Put in a blender ½ cup plain yogurt, half avocado, 1 tablespoon lime juice, ¼ teaspoon ground chili and a pinch of salt. Mix until smooth. Use as a sauce for tacos, steaks or fish.
30 calories in a glass
A nut alternative without milk is made by grinding almonds with a peel in water and filtering the mixture. Compared to whole nuts, there is very little fat, so this is a low-calorie option for cooking cereals, post-training cocktails or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that sugar is not added to the artificial milk.
Charge after the workout by mixing 1 a glass of almond milk and a half cup low fat yogurt, a couple tablespoons of powdered peanut butter, ¼ teaspoon cinnamon and 1 a cup of frozen strawberries.
45 calories in a tablespoon
Some companies make powdered peanut butter like this: press peanuts to remove most of the fat. Mixing the powder with water, you will get a creamy paste, in which there is not even half the calories of ordinary peanut butter. But, as with the traditional spread, you still get nutritional bonuses in the form of protein and dietary fiber. You can even immediately add the powder to such dishes as oatmeal and protein shakes!
Dilute the peanut butter powder with a pinch of cinnamon according to the instructions on the package and apply it between the stalks of the celery. You will get a snack that will make you feel like a child again.
3 calories in a tablespoon
If you want to add flavor to the fireworks sauce with almost no calories, do not forget to put vinegars, such as red wine, in the pantry. Some studies show that acetic acid can slow down the digestion of food, which helps to control blood glucose and strengthens the feeling of satiety.
For delicious dressing for salads, mix together equal parts of olive oil and red wine vinegar, sliced shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.
3 calories in a tablespoon
Fresh herbs, for example, thyme, basil and dill, provide an excellent opportunity to revitalize dishes and add bright flavors with a minimum increase in calories. Natural flavor enhancers contain a whole arsenal of antioxidants, which will turn a low-calorie diet into an effective remedy against diseases.
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 with chicken, steak or pork.
6 calories in 1 teaspoon
When it comes to oatmeal, cocktails or pancakes, cinnamon will help you to enhance the taste without calories. A number of studies, including a recent report in Scientific Dietology, have linked cinnamon to improving the glycemic profile, which not only reduces the risk of diabetes, but also helps to achieve satiety, increase energy levels and reduce the risk of fat storage at your waist.
For a pudding that will not cause indigestion, heat half a cup of unsweetened almond milk in a small saucepan over medium heat until almost boiling. Remove the pan from the heat, add 85 g of chopped dark chocolate and 2 tablespoons unsweetened cocoa powder and leave for 5 minutes.
Stir until the chocolate dissolves. Put 2 teaspoons of grated orange peel, 1 teaspoon of vanilla extract, ½ teaspoon of cinnamon and a quarter teaspoon of ground chili. Send the chocolate mixture, 1 silk tofu package and 2 tablespoons of natural maple syrup to a blender or food processor and mix until smooth.
Cool the pudding for at least a couple of hours before serving.