10 Low Calorie Foods For Weight Loss in 2020

When people think of calories they simultaneosly link it with weight gain, to a certain extent “yes” calorie high foods tend to increase weight if consumed more than the daily requirement level, but having said that calories do provide us the energy needed for our body to function properly.

To add more to this, a healthy diet plan is very much essential for weight loss, not all people follow a healthy diet and which eventually leads to weight gain. So, its better to maintain a balance between healthy diet and exercise to encourage smooth weight loss.

There is no significant evidence that the negative or low calorie foods burn more calories than they provide, on the other hand the food that is low on calories provide fewer calories than expected because your body uses energy to digest them.

If you are seeking a way to decrease your calorie intake, then try to include these low calories foods in your diet to achieve your goal.

low calorie foods

10 Low Calorie Foods

1) Celery – Celery tops the list of negative-calorie foods and thats not surprising at all due to enormous nutrition it boasts.

Celery has 94% water content and about 1.6 grams of insoluble fiber that move through the body undigested, also it has only 17 calories along with this all. So, this should definitely be a part of your weight loss diet.

Moreover celery provides a good amount of vitamins and minerals (especially vitamin A and vitamin C) and keeps your gut healthy as well.

2) Broccoli – Broccoli is a member of the cruciferous family of vegetables and 100 grams of it contains 2.6 grams fiber and only 32 calories, on the top of it by consuming a cup of it your daily requirement of vitamin C is fulfilled too.

What else can you expect from a single vegetable, it is not hard to believe that it is cited as a super food.

Also it contains 90% water which helps keep feel fuller.

3) Spinach – Spinach is a super-food which contains high levels of zeaxanthin and lutein which are shown to prevent macular degeneration. It is full of nutrients and minerals which are very essential for our body.

It is high in vitamin A, vitamin C and vitamin K and has 91% moisture content along with only 23 calories making it weight loss friendly and a must have in your diet.

4) Asparagus – Asparagus is another green vegetable rich in nutrients which is low in calories, asparagus provides 20 calories, 2.2 grams of insoluble fiber and 93% moisture content.

Asparagus contains enormous amounts of vitamin A and some amounts of folate too. Due to the presence of Anthocyanins it keeps our blood pressure low and helps in preventing heart diseases.

Asparagus also has excellent diuretic properties and as a matter of fact it can cause a smelly urine, ha ha, but thats ok as long as it has so much to offer.

5) Carrots – Carrot is rich in vitamin A and beta-carotene making it a food beneficial for eyesight. It has 3g of fiber and 88% water content. One serving of (100 grams) has 53 calories and 4 times more the daily requirement of vitamin A.

Carrots also keep help in digestion process and offers diuretic properties as well which in itself is beneficial for weight loss.

6) Garlic – Garlic has a strong aroma, smell and taste and is used commonly in many dishes to add flavour. Garlic increases our immunity and is used as a remedy in various illnesses. It has anti-inflammatory properties too. It can fight infections and prevent high blood pressure therby reducing the risk of a heart disease.

It helps in the detoxification of blood and boosts metabolism, thereby helping in weight loss.

One clove of garlic has only 5 calories.

7) Kale – Kale is seen on the plate of most athletes and gym people, it is due to the fact of the presence of micronutrients it contains. It provides you more than the daily requirement of vitamin A, vitamin C and vitamin K, 39% manganese along with other nutrients and minerals.

According to a research vitamin K intake is known to help in decreasing body fat and weight. Manganese is an important mineral that is associated with the production of thyroxine which is a thyroid hormone that is essential for the vital body functions such as appetite, metabolism and bowel movements.

100 grams of kale comes with 2g fiber, 50 calories and 85% water content.

8) Cauliflower – Another member from the family of cruciferous vegetables that too providing lots of benefits. It is also rich in vitamin A and vitamin C like the other members of cruciferous veggies and also contains significant amounts of good for body antioxidants.

100 grams of cauliflower contains 2.5 grams of fiber, 92% water and about 25 calories. Also you should consider not boiling cauliflower and takes a good percentage of vegetables antioxidants thereby reducing its weight loss benefits.

Although steaming, stir frying and microwaving are other cooking options to consider.

9) Cucumber – Cucumber is a fruit which has above 95% water content, it doesn’t provide that much fiber but it placed under the category of low calorie foods because of the very low calories it has per 100 grams(15 calories).

Cucumber contains weight loss friendly vitamin K along with vitamin C, vitamin A and minerals like copper, phosphorus, magnesium and potassium.

10) Zucchini – Zucchini can be added to almost anything i.e in snacks, main dishes and side dishes. Nowadays people are consuming noodles made by spiralizing zucchini called “zoodles” as a substitute for pasta and noodles which is full of carbs and calories.

Zucchini contains 1gram of fiber, 95% water and only about 17 calories per 100 grams of serving. Due to the versatility of zucchini it becomes a perfect choice for people who are seeking a low calorie weight loss diet food which is nutritious as well as delicious.



Complete Guide To Macros Nutrition

What Are Macros?

Well starting out, Macro is a short form of Macronutrient. Macros or macronutrients are a combination of the three most important set of nutrients i.e proteins, carbohydrates and fats. Whenever you’re on a macros diet your diet will consist of these three nutrients, macros diet can be adjusted accordingly to help you gain muscle, lose weight and to repair your body tissues after strength trainings. Macros diet supplies body the crucial vitamins and minerals that your body needs to perform essential functions from regulating hormones to brain performance. A macros diet is different from traditional weight loss diets and is based on the principles derived from Zen Buddhism. Macronutrients constitute majority of calories present in your food. One gram of carbohydrates provides 4 calories, one gram of protein provides 4 calories, one gram of fats provides 9 calories.

Macros to lose weight

What are the benefits of Macros Diet?

1)Macros For Weight Loss You can track the macros and following that diet will help you to get rid of excess calories and encourage weight loss.

2)Macros For Muscle Gain – Macros diet is rich in proteins and helps in the post workout recovery as well as providing the right amount of protein to your body when needed, therefore it helps in muscle gain and getting the desired results from the strength training.

3)Proper Nutrition People nowadays live a sedentary lifestyle and because of this they dont get the right nutrition from the food they eat, a macros diet containing all the essential nutrients and minerals ensure that people are getting the required nutrition our body needs to work efficiently.

4)Optimal Functioning of Body –¬†Macros diet plan supports our immune system, muscle mass and metabolism as well as the fats present in the macros diet encourage proper nutrients absorption.

How to count Macros in your Diet?

According to a study, adults should get 45 to 65 per cent of their calories from carbs, 10 to 35 per cent from protein and 20 to 35 per cent from fats.

Wait, if you dont understand these percentage of calories that you should try to get from macros diet then not to worry, we have a formula to assist you to manage the quantities of carbs, proteins and fats that constitute your macros diet. You can follow the formula below and can go with including the quantities of macronutrients mentioned in your diet.

Carbs: Calories in one day(1600)*Percentage of calories from carbs(0.5)/No of calories per gram in carbohydrates(4) = 200 grams of carbs per day.

Protein: Calories in one day(1600)*Percentage of calories from protein(0.20)/No of calories per gram in protein(0.30) = 80 grams of protein per day.

Fats: Calories per day(1600)*Percentage of calories from fats(0.30)/No of calories per gram in fat(9) = 53 grams of fat per day.

Macros for weight loss

Is Counting Macros to Lose Weight Any Good?

Macros diet requires a strategic plan to be executed because inculcating specific or fixed amount of calories in your daily diet could prove to be a cumbersome task for some. Macros Diet for weight loss should not be felt as if you are burdened to ingest the food daily that you dont like and it should to treated as a flexible diet which doesn’t strictly restrict you from eating the foods that you used to eat.

That being said you should not completely sideline the fact that you are on a macros diet and vegetables would still be a healthier choice than eating cookies or chips, but according to me if you want to reap maximum benefits than you should maintain a right balance of healthy foods along with not restricting to eat candy or fun foods would be a better approach when on macros nutrition.

Also, some people often have preconceptions about macros diet is that you can eat Pop Tarts or Cheese Doodles when following a macros diet. One must always keep in mind that macros diet is not a diet which will help you to lose weight, rather it encourages counting your calories intake which in turns helps you to encourage healthy eating, so following macros to lose weight along with a flexible diet is the key, regularly eating junk or processed foods even if it adjusts your calories intake is not a thing to do, rather one should focus more on the quality of diet when on macros to lose weight.






Pre-Workout Meal-Diet Before Workout

Fitness enthusiasts like Bradley Martyn and Dana Linn Bailey have always emphasized on the importance of pre-workout meal before extensive strength training and workouts.

Good nutrition is essential for body to recover fully after workout and strength training sessions. Our ultimate goal is to minimize muscle damage and maximize our performance.

Lets deep dive in to find more about the pre-workout nutrition.

What to Eat Before Workout?

Each macronutrient plays an important role before extensive workouts. But the macros diet varies for each individual and workout exercise.


Muscles require glycogen from foods high in carbs for fuel. This glycogen get stored in liver and muscles. When we perform strength training and intense workout sessions our body needs energy which we get from these glycogen stores. But glycogen stores stored inside our body are limited and get depleted during high intensity sessions which results in reduced output and increased fatigue.

Intake of carbs in the form of foods or shakes is highly needed to increase glycogen stores and help our body to perform optimally during these high-intensity workout sessions.


Proteins in proper amounts are required for muscle toning and muscle synthesis. Including proteins in your pre-workout meal can improve your body’s anabolic response and athletic performance during exercise.

In short protein helps in muscle recovery, increased strength and lean body mass as well as increased muscle performance.


Fats is essential part of the pre-workout meal because it helps to fuel our body for longer during moderate to low exercise sessions. One case study showed that performance of an athlete increased drastically when he took diet consisting of 40% fat before exercise.

Now, we jump straight off to the complete pre-workout food/diet to follow!

1) Whole Grain Toast,Almond or Peanut Butter – A pre-workout meal must include foods to maintain electrolyte balance in our body which is lost through sweat. Banana is a rich source of potassium which will provide instant energy and prevent muscle cramps during thec workout.Peanut and almond butter have healthy fats and whole grain toast is useful for providing a boost in complex-carbs to our body.

2) Chicken Thighs,Rice and Steamed Vegetables – A must include in your pre-workout food.A mix of protein and complex carbs.Rice and steamed vegetables high in carbs along with chicken thighs which will provide necessary macros is all that we need before that workout session.

3) Oatmeal,Protein Powder and Blueberries – Sustained energy is required during the intense workout for which a bowl full of oatmeal can prove to be handy.Protein powder is designed specifically to provide our body with the required protein which consists of a mix of slow and fast digesting protein which are required for muscle synthesis and muscle toning. Antioxidants found in blueberries is beneficial to include but not mandatory.

4) Scrambled eggs,Veggies and Avocado – According to strength trainers like bradley martyn and Dana lynn bailey it is a must to include eggs in the pre-workout meal,they are a source of high quality protein as well as contain all the essential amino acids.Avocados as we all know are powerhouse of nutrients and veggies provide the fibre.

5) Protein Smoothie – Add some berries,yogurt or customize according to your taste, but do include it as well they will provide you with a spurt in complex carbs and protein for muscle recovery and muscle toning.

Pre-Workout Meal – When to take?

Pre-exercise nutrition is fruitful only when the timing is correct. We should consume our pre-workout macros diet containing fats,carbs and proteins 2-3 hours before the workout regimen.

In case you are not able to eat 2-3 hours before then choose the foods which are easy to digest as it might take some time to show effects.

Conclusion- It is recommended to consume pre-workout meal 2-3 hours before the workout but if you plan to take your meal 45-60 minutes before then try to take smaller portions of the pre-workout macros diet.

Importance of Hydration

Often people focus on pre-workout meals but tend to forgot the importance of water in their workout session. One can only expect an increase in performance and output when body is properly hydrated before exercise sessions. Also it might be possible that you may observe a dip in your energy levels and increased fatigue due to poor fluid intake.

Drinking sufficient water before workout helps in muscle recovery and maintains the body temperature during intense workouts. Thus not drinking sufficient water before could reduce your stamina and energy levels, regardless of whatever you have eaten.

Ideally one should drink 0.5-0.6 liters of water 4 hours before exercise before workout and 0.2-0.3 liters of water 10-15 minutes before workouts.