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.

 

 

7 Workout Exercises For Weight Loss

Weight loss is also possible by workout, Let me tell you more on this.

I will be guiding you through 7 best workouts/exercises to lose weight.

1) WEIGHT LOSS BY WALKING – Walking is one of the easy and convenient weight loss exercises. It is scientifically proven that a 70 kg person can burn 167 calories per 30 minutes of brisk walking. Walking is easy to adjust in your daily routine and could help you shed off those extra pounds from your body. As a beginner you can start off with walking 30-40 minutes daily and then gradually increase its frequency as you start to lose weight.

2) WEIGHT LOSS BY JOGGING OR RUNNING – Jogging and running are more intense than walking but can be an excellent fat burning workout. As scientifically stated a 70 person can burn 298 calories per 30 minute of jogging and 372 calories per 30 minute of running per session.

Another major benefit of this fat burning workout is that it targets your harmful belly fat and melts it considerably. You can start with 30 minutes of jogging 3-4 times per week. You can also workout on treadmills if you find jogging or running outdoors hard on your joints.

3) WEIGHT LOSS BY CYCLING – Cycling is fun and it can also be your weight loss exercise and improve your fitness levels. Cycling is an outdoor exercise yet gyms and fitness centers have pre-installed stationary bikes to practice cycling weight loss exercise.

Cycling is a great activity which not only helps in weight loss but can help in overall health development of our body. Cycling regularly helps in increased insulin sensitivity, lower risk of heart disease and cancer in comparison to those who don’t cycle.

According to studies a 70 kg person burns on average 260-290 calories per 30 minutes of cycling at a moderate pace. Cycling is a perfect workout for weight loss from beginners to athletes which does not involve any strength training or intense exercise sessions.

So, cycling is a great way to lose weight which can be performed indoors as well as outdoors with numerous health benefits.

4) WEIGHT TRAINING – Weight training is another popular option to lose weight along with muscle gain, weight training basically is a workout plan to increase our resting metabolic rate (RMR) which in turn increases the fat burning capacity of our body. Weight training is a core exercise which helps build strength and promote muscle growth.

Also, body burns calories even after hours of strength training workouts as compared with aerobic exercise. According to studies 24 weeks of weight training caused the metabolic rate to increase by 9% in men and 5% in women.

In short weight training can be your workout for muscle gain as well as burn calories during and after the workout.

5) SWIMMING – Swimming, is it a workout?, yes it is, it’s our favorite fun activity and on the same time we can also get in shape. We can burn approx. 233 calories per half hour of swimming. Swimming is one of the most fun filled workouts for weight loss.

But how many calories you burn depends on your swimming style, for example a 70 kg person burns 298 calories doing backstroke, 372 calories doing breaststroke, 409 doing butterfly and 372 calories treading water by doing 30 minutes of workout session.

Swimming can significantly reduce body fat, improve flexibility and reduce clogging of arteries. Swimming is not like those high intensity interval training exercises which put pressure on our joints, rather it is a great alternative for people who want to lose weight but suffer from injuries or joint pain.

6) WEIGHT LOSS YOGA – Yoga which is very popular exercise to relieve stress. Yoga is not that exercise which you can consider as a substitute for weight loss exercise but it can contribute to overall health of an individual which could lead to weight loss. A 70 kg person can burn 140 calories per 30 minutes of doing yoga.

Yoga can help to reduce waist circumference and help to achieve mindfulness as well. Yoga can help to resist eating unhealthy food, sweet cravings and help you identify your body’s hunger signals.

Yoga can be learnt from gyms as well as it can be learnt by online tutorials.

7) PILATES – Pilates can be a good weight loss exercise if you are a beginner. Pilates can be used to reduce lower back pain, improve endurance, flexibility, balance and overall fitness level.

You can incorporate pilates in your workout week plan alongwith other weight loss exercises. Since pilates can be done at home they can be the best weight loss home workout. As mentioned pilates can improve your overall fitness levels in your weight loss journey….

Pilates can fasten your weight loss process if it is combined with healthy diet and your weight training or cardio programs.