5 Negative-Calorie Foods That Can Help You Lose Weight
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These foods will fill you up for very few calories
Though claims about negative-calorie foods are exaggerated, eating low-calorie, fiber-rich foods can help you lose weight.
Mushrooms make a great low-calorie substitute for meat. Whether you grill them, bake them, or chop them finely and use them to replace ground meat, you’ll probably burn more calories than you actually eat; mushrooms have just 15 calories per cup.
Kale is a great choice for healthy eating; it has about 33 calories per cup and its high-fiber content means your body will have to work harder (and burn more calories) to break it down.
Raw cabbage is crunchy, satisfying, and just 22 calories per cup. Toss it with raw carrots, some vinegar, and your favorite herbs or spices for a slaw-inspired salad.
If you’re not eating fresh pumpkin, you should be. It has just 30 calories per cup and you’ll get a serious workout carrying it home from the store and cutting it into oven-ready chunks. Plus, you don’t need to add much to pumpkin to make it delicious; a little salt and cinnamon is all you need to make a quick and healthy snack or side out of your favorite fall gourd once it's cooked.
A small tomato has more than a full gram of fiber and just 16 calories; try cutting tomatoes into wedges and drizzling them with balsamic vinegar, chopped basil, and salt for a delicious and super low-calorie salad.
Kristie Collado is The Daily Meal’s Cook Editor. Follow her on Twitter @KColladoCook.
Top 3 Negative Calorie Food Recipes
Negative calorie foods doesn't mean zero calories, what they offer is low calories and while consuming such foods, the body spends extra calories from its fat supply in digesting the food, thereby reducing body weight. Negative calorie food recipes help in maintaining a healthy body as they are packed with lots of vitamins, minerals, fiber, antioxidants, iron and folate, which also fight against infections and various diseases. When such foods are mixed with foods that are rich in protein satiates one's hunger and also aids in improved metabolism and eliminates toxins from the body.
Here are the top 3 negative calorie food recipes that can help people looking for weight loss:
What foods burn calories when you eat them?
Or, more specifically, what foods burn more calories than they actually have?
Basically, you’re looking at 3 things:
According to research, eating foods with high water content can effectively help you eat less calories — perhaps even more so than just drinking water alone — because it promotes fullness and reduces hunger.
Fiber, on the other hand, has less calories than other forms of carbohydrates like starches and sugar. In the words of one research, some of these fibers even have “less than zero” calories.
Furthermore, the same study says that the metabolizable energy content in these fibrous foods are often lower than average — which pretty much means that most foods with high fiber content have less calories than what’s written on the label. Plus, they help with satiety, so you eat less calories throughout the day.
Lastly, some compounds that naturally occur in certain foods help boost your metabolism. Like EGCG in green tea or the capsaicin in chilli peppers, for example. We’ll get to more detail about these later but for now, let me bust one more myth for ya.
Dr. Nowzaradan Diet Plan & Benefits
Dr. Now’s diet plan is designed for significant weight loss through cutting calorie intake.
As such, it is best suited to people who are overweight or obese and want to lose a lot of weight. However, it is possible for everyone to follow this diet plan.
The key is to be careful about applying a new dietary regime because you want to cut calories while still maintaining a balanced diet.
The idea behind Dr. Now’s diet is to cut calorie intake to around 1200 calories per day, but without excluding any food groups except for sugar.
This diet is restrictive in calories but not in food groups.
The main benefit of this diet plan is effective weight loss. In short, this approach works. By cutting your calorie intake to 1200 calories per day, you burn stored fat.
This quickly leads to weight loss.
Never go under 1200 calories a day
Dr. Now also advises people not to ever go under 1200 calories per day.
It is difficult to get all the nutrients you need if you go under 1200 calories. The goal is to have a balanced diet with all the important food groups present.
You might be hungry with his diet at the beginning until you become habituated with it, but also it should not endanger your health. This is why it’s important not to go under 1200 calories.
Dr. Now’s diet plan also encourages you to adopt new habits and approach to food. It will teach you how to control your portions and your calorie intake in the future.
Once you lose weight you will need to continue with a balanced, healthy diet to maintain your ideal weight.
Keep in mind that it is likely that you will be hungry with this diet, especially in the beginning.
To make it more bearable, it is recommended to consume allowed snacks between meals and to drink plenty of water.
Also, make sure to sparse your calories in a way that feels best for you.
For example, some people need a strong breakfast to help them go through the day. If this is you, have a stronger breakfast and a light lunch and dinner.
On the other hand, if you are a person who can skip breakfast easily but gets hungry in the evening, have a snack and a light lunch and save most of your calories for a stronger dinner.
The Negative Calorie Diet plan – what to eat and foods to avoid
Negative calorie foods and proteins to eat with them
Negative calorie foods, combined with protein, have a powerful effect on metabolism, weight loss, and appetite.
Negative calorie foods (10 + more)
- (1) Almonds
- Eat a handful of almonds about 20 minutes before a meal to control your appetite and help you eat less overall. Or enjoy them as a snack anytime. They are also included in recipes
- Try having a few apple slices about 15 minutes before a meal to help tame your appetite, or as a snack, or in one of the recipes
- g. strawberries, raspberries
- Enjoy a daily dose of berries in smoothies, stirred into a bowl of oatmeal, in salads, or all by themselves.
- Eat it as a snack in stews, soups, and salads juice with apples. As it has almost no calories, you can eat or juice as much celery as you want
- g. grapefruits, lemons, limes, oranges
- Eat as a snack or dessert add lemon and lime slices to water for extra fat-burning benefits add citrus zest to salads, smoothies, and yogurt there are also recipes in the book
- g. broccoli, brussels sprouts, cabbage, cauliflower
- Eat cruciferous vegetables daily, as much as you want— raw as snacks, in stir-fries and salads, or as side dishes seasoned with spices or peppers. Recipes in the book
- Use in salads, soups, snacks, juices, sandwiches. Try starting your meals with a cucumber-based salad
- g. arugula, lettuce, kale, mustard greens, spinach, swiss chard, turnip greens
- Have at least one moderately sized mixed salad every day, which can also include celery and cucumbers add spinach or kale to smoothies
- g. button mushrooms, cremini mushrooms, shiitake mushrooms
- Add to salads, include in stir-fries and soups, omelets, or as toppings for meat, chicken, and fish dishes
- Avoid if you’re allergic / intolerant to you – the main symptom is joint pain
- g. sweet peppers (e.g. bell peppers, poblano peppers), hot peppers (e.g. chiles, habaneros, jalapeños), tomatoes, eggplant (NOTE – does not include potatoes as they are a starchy vegetable)
- Use in salads, Italian and Mexican dishes recipes in book
- The one true negative calorie food – drinking a little over two 8-ounces glasses of water was shown to increase metabolic rate by 30 percent in just 10 minutes. Water also satisfies both thirst and hunger signals
- Black pepper, cardamom, cayenne pepper, cinnamon, cumin, garlic, ginger, horseradish, mustard, turmeric
A highly thermogenic macronutrient that keeps hunger at bay.
Here are the author’s top 10:
- Beef – lean cuts such as flank steak and lean ground beef opt for grass-fed whenever possible
- Chicken – humanely raised, organic chicken that was raised without antibiotics, hormones, or other drugs
- Crabmeat (real, not imitation)
- Eggs – the highest quality you can afford, as close to the farm as possible. The best eggs have a bright orange yolk, not a pale yellow one. As with all proteins, the way the animal is raised has a real impact on both flavor and nutrition
- Flounder – plus a wide variety of fish such as salmon, herring, tuna, cod
- Tuna – canned (water packed), or fresh, wild-caught, sushi-grade tuna such as ahu tuna (can be frozen)
- Turkey – especially skinless turkey breast
- Try to always cook with farm-raised poultry and meat
- Chickens and turkeys with the “farm-raised” designation are typically raised without the regular use of antibiotics
- Beef labeled “organic” has been raised without routine usage of antibiotics or hormones. Also look for the terms “American Grass-Fed Approved” or “USDA Process Verified Grass-Fed.” This certification guarantees that the cow was raised on a diet of 99 percent grass and had seasonal access to a pasture.
Chapter 12, “Going Meatless”, lists the top plant-based proteins, which are listed in the Guidelines for vegetarians/vegans below
- Eat fresh, local, organic food
- Start incorporating more meatless mains into your diet. Pick one or two days a week to eat only plant-based meals.
Foods to eat, all phases
- Eat organic fruits and vegetables
- Cruciferous vegetables – broccoli, cabbage, Brussels sprouts, kale, and cauliflower – are especially rich in inflammation-fighting phytochemicals
- Fruits and vegetables are listed in more detail on each phase below
- g. basil, cilantro, dill, mint, parsley, thyme
- g. black pepper, Baharat spice blend, caraway seeds, cayenne pepper, chili powder, chipotle chili powder (or other spicy/smoky chili), cinnamon, coriander, crab boil spice (such as reduced-sodium Old Bay), cumin, curry powder, fennel seeds, fresh ginger, garlic powder, mustard seeds, paprika, smoked paprika / smoky paprika, red pepper flakes
- Salt, preferably unprocessed Celtic sea salt
- Focus on drinking water, and if you want something with a little flavor you can try seltzer, green tea, or herbal tea
- Herbal teas
- Coffee substitutes such as Pero, Roma, Cafix, Teeccino
- Monk fruit extract (e.g. Monk Fruit In The Raw)
- Capers, raw coconut aminos such as Coconut Secret, horseradish, miso paste, mustard, unsalted chicken stock (such as Kitchen Basics), soy sauce, vegetable stock, vinegar (e.g. apple cider vinegar, red wine vinegar, rice wine vinegar, sherry vinegar)
- Organic vanilla extract, almond extract
- Acacia fiber (such as Navitas or Renew Life)
- Coconut manna (such as Nutiva Organic)
Foods to have in moderation, all phases
- Healthful fats – oils
- Extra-virgin olive oil
- Avocados – small amounts, looks like serving size is ¼ avocado
- Nuts – moderate amounts – although it looks like almonds are encouraged
- Other seeds – moderate amounts, amount not given
Foods to avoid, all phases
- Nonorganic / conventionally raised meats
- Farmed fish
- Nonorganic dairy
- To avoid obesogens in dairy, one solution is to go dairy-free, or at least milk-free. Some suggestions: Opt for nondairy milks made from nuts such as almond milk or coconut milk from grains, like rice milk or from vegetables such as hemp (not soy as highly processed soy is an endocrine disrupter) Get your calcium from nondairy sources. Leafy greens such as kale and collard greens, as well as cruciferous veggies like Brussels sprouts and cauliflower, are great sources of calcium, as are sardines, chickpeas, beans, and figs
- If you want to eat dairy, purchase only organic, grass-fed milk products
- Note that fat-free unsweetened Greek yogurt and some Italian cheeses are included in both phases (presumably they should be organic)
- Avoid buying a lot of packaged foods and, when you do buy them, always read the label and look for organic varieties and brands that are stamped with the blue-and-green Project Verified NonGMO label
- g. sodas, store-bought fruit and vegetable juices, sweetened coffees, any beverages made with sugar or artificial sweeteners, and any bottled beverage that lists high-fructose corn syrup HFCS on the label
- Artificial sweeteners – e.g. you can’t have diet soda
- Typically present in packaged bread, crackers, candy, cookies, soda, and sugary drinks also found in seemingly “healthy” foods such as granola bars, yogurt, frozen entrées, tomato sauce, condiments, and nut mixes
- Read food labels
- Avoid fast food
- Eliminate all sugary beverages
- Processed grains – e.g. white flour and foods made with it
- Many foods that come in a box
- Including wheat, barley, and rye, and foods made with them
- Foods or food products that contain “partially hydrogenated vegetable oils” / trans fat
- Anything “hydrogenated” must be avoided
This is centered on 10 negative calorie foods – the book says you can expect to lose up to a pound a day for a total of 10 pounds in 10 days.
Meal plan and other guidelines – 10-Day Cleanse
- Meal plan
- First thing in the morning, drink 2 liters of water (yes, it says 2 liters) (presumably filtered)
- Drink another 8 cups of filtered water throughout the day. You can use some of this quota to make herbal tea. Feel free to add fresh lemon juice to your water
- Have 3 smoothies daily (recipes in the book), and 1 solid meal for dinner
- Every other day, your solid meal should be a salad or a soup (recipes in the book). On “salad” or “soup” days, you may have the soup or salad for lunch, and the meal 2 or meal 3 smoothie for dinner, or have the soup or salad for dinner. The soups and salads in the meal plan can be interchanged for lunch or dinner
- Follow the suggested meal plan (in the book) or improvise. You can choose a few smoothies, soups, and salads, and stick to them for the entire 10 days, or follow the plans as written
- Space out your smoothies and daily meal so that you’re eating every 3-4 hours
- Eat until you feel full and satisfied – then stop
- Don’t count calories or weigh anything. If you’re eating the right detox foods, you should instinctively know how much to eat and what is right for your body
- Don’t eat after 8pm
- Don’t stay on the cleanse longer than 10 days
- Eat mindfully – stretch out your meals, relax your mind, chew or sip slowly, and really taste the food you’re eating and drinking
- Most hunger cravings between meals are signs of dehydration – try having a glass or water or a cup of warm herbal tea such as mint tea
- Don’t skip the morning smoothie, or you might have cravings throughout the day
- Add some superfood greens to your smoothie or juice – a few teaspoons of spirulina, barley grass, wheatgrass, or a combo of green powders
- If you feel tired, sleep. Sleep 7-8 hours every night
- Stay active – walk, do yoga, or light exercise
- Before you cave in to urges, ask yourself if you’re really hungry, or if you’re bored, mad, stressed out, lonely, bored, tired, or having some other emotional reaction
Foods to eat in The Negative Calorie Diet – 10-Day Cleanse
- g. apples, bananas, blueberries, kiwi fruits, lemons, limes, mixed berries, oranges, pineapple, strawberries
- Dried fruit, e.g. unsweetened dried cranberries, golden raisins
- g. bell peppers, broccoli, cauliflower, celery, collard greens, cucumbers, eggplant, escarole, garlic, kale, leeks, lettuce, mushrooms, mustard greens, onions, peppers, romaine, scallions, spinach, swiss chard, tomatoes
- Nuts, e.g. raw almonds
- Protein powder – e.g. Rocco’s, or a protein powder made from organic egg white powder, dehydrated beef broth, or pea protein ensure there is no added sugar
- Legumes, e.g. chickpeas
- Tofu, e.g. silken tofu
- Lean poultry, e.g. skinless chicken breast, skinless turkey breast
- Fish/seafood, e.g. sushi-grade tuna steak, blue crabmeat, shrimp, mussels
- Lean meat, e.g. flank steak
- Parmagiano-Reggiano cheese (yes, it’s real dairy, but it’s listed as an ingredient and on the shopping list for this phase)
- Fat-free no-sugar-added Greek yogurt (ditto)
- Vanilla almond beverage (such as So Delicious) (in smoothies)
- Unsweetened almond milk (in smoothies)
- Frozen unsweetened coconut dessert (such as So Delicious)
Foods to have in moderation with The Negative Calorie Diet – 10-Day Cleanse
- Extra-virgin olive oil
- Olive oil cooking spray
- Unrefined coconut oil
- Espresso (just one a day during the cleanse)
Foods to avoid with The Negative Calorie Diet – 10-Day Cleanse
- Don’t have regular coffee – you can switch to espresso (just one a day during the cleanse), or herbal teas, or coffee substitutes such as Pero, Roma, Cafix, Teeccino, or maca tea
20-Day Eating Plan
In this phase you eat protein, supplemented by negative calorie foods, spices, and an array of superfoods. You can dine outside the home if you want, following the guidelines in the book.
Meal Plan – 20-Day Eating Plan
- 4 meals a day breakfast, lunch, dinner, and 1 snack
- Each meal should contain 2 or more negative calorie foods + 1 lean protein + a small amount of fat such as extra-virgin olive oil or avocado.
- Unlimited amounts of negative calorie foods
- Drink water throughout the day – eight to ten 8-ounce glasses
- There’s a detailed meal plan in the book, or you can make your own plan:
- Breakfast – don’t skip breakfast. Pick one of the following:
- Breakfast from the meal plan in the book
- One of the breakfast recipes in the book
- A Negative Calorie Smoothie
- Several scrambled egg whites, plus one or two negative calorie fruits on the side. Scramble your eggs with spinach, mushrooms, and/ or tomatoes for an extra fat-burning boost
- A small bowl of oatmeal, topped with berries
- Lunch from the meal plan in the book
- Have a salad— a generous bed of leafy greens, chopped tomatoes, chopped celery, sliced cucumbers, or other negative calorie vegetables, topped with chicken, shrimp or other shellfish, turkey, tuna, or beef. Drizzle with olive oil, plus some vinegar and maybe a fat-burning spice or two
- A tomato stuffed with crabmeat, shrimp, or tuna, along with a negative calorie fruit for dessert, if you wish
- Some leftover beef or chicken with a side of cooked greens or cruciferous vegetables or both
- One of the soup or salad recipes in the book
- Leftovers from one of the entrée recipes in the book
- Dinner from the meal plan in the book
- Match up a protein such as grilled chicken with a cooked negative calorie vegetable and a soup or salad
- Any of the 10 fat-burning proteins paired up with two or more the of 10 negative calorie foods
- A soup or salad from the recipes in the book
- Any one of the entrée recipes in the book, plus one of my desserts if you wish
- Leftover entrée recipe from the night before
- Go meatless: Enjoy one of the plant-based entrées
- Snack from the meal plan in the book
- Negative calorie fruits such as apples, citrus fruits, or berries, or any negative calorie veggie paired with some almonds
- Leftover negative calorie soup
- A negative calorie smoothie
- Celery with almond butter
- Any of the negative calorie snacks in the book
Foods to eat in The Negative Calorie Diet – 20-Day Eating Plan
- Low-starch vegetables, e.g. arugula, asparagus, bean sprouts, beet greens, bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage (all types), cauliflower, celery, collard greens, cucumber, dandelion greens, eggplant, endive, escarole, garlic, green beans, jicama, kale, leeks, lettuce (all types), mushrooms (all types), mustard greens, okra, onions, parsley, pea pods, peppers (all types), radishes, scallions, shallots, spinach, sprouts (alfalfa, broccoli, mung, etc.), swiss chard, summer squash, tomatoes (all types), turnip greens, water chestnuts, watercress, yellow beans, zucchini
- Nori (seaweed wraps)
- g. apples, apricots, bananas, blackberries, blueberries, cherries, cranberries, grapefruit, grapes, guava, mango, melon (all types), nectarine, orange, papaya, passion fruit, peach, pear, persimmon, pineapple, plum, pomegranate, raspberries, strawberries, tangelo, tangerine, watermelon
- Lean meats, e.g. lean beef
- Lean poultry, e.g. skinless chicken, skinless turkey
- Fish, e.g. flounder, fluke, fresh tuna
- Shellfish, e.g. clams, crabmeat, mussels, shrimp
- Permitted dairy foods – Parmagiano-Reggiano cheese, Pecorino Romano cheese, fat-free Greek yogurt
- Unsweetened vanilla almond milk
- Unsweetened coconut milk
- Marinara sauce – fat-free, salt-free
- Chocolate – dark, no sugar added (e.g. Lily’s) unsweetened organic cocoa powder
- Arrowroot, chili garlic sauce, hot sauce, green hot sauce, Thai fish sauce, Thai red curry paste, wasabi powder
- Psyllium husk flakes, oat bran, citrus pectin, egg white powder, gelatin powder
- Sweetener – raw coconut nectar (e.g. Coconut Secret)
Foods to have in moderation with The Negative Calorie Diet – 20-Day Eating Plan
- Nuts – almonds and almond butter (encouraged as negative calorie foods), almond meal/flour, peanut butter powder
- Seeds – chia seeds, hemp hearts
- Beans – e.g. aduki beans, black beans, cannellini beans, chickpeas/garbanzo beans, cranberry beans, fava beans, great northern beans, kidney beans, lima beans, navy beans, pink beans, pinto beans,
- Dried peas – e.g. black-eyed peas, green split peas, yellow split peas
- Whole grains, e.g. oats, quinoa
- Gluten-free products such as gluten-free bread, gluten-free pizza dough
- Puffed brown rice, brown rice thins
- Espresso (unclear whether you still have to limit yourself to 1 per day)
Foods to avoid with The Negative Calorie Diet – 20-Day Eating Plan
- Don’t have regular coffee – you can switch to espresso (just one a day during the cleanse), or herbal teas, or coffee substitutes such as Pero, Roma, Cafix, Teeccino, or maca tea
Long-term diet / maintenance plan
You can continue the guidelines in the 20-day plan for a longer period to feel healthy and continue to lose weight.
If you have a weight loss plateau, or have over-splurged, do another 10-day (or less) cleanse.
Once you reach your goal weight, follow the guidelines below, and see chapter 15 “Maintain”.
- Maintenance breakfast – can include any of the following:
- A negative-calorie smoothie
- A high-protein breakfast, e.g. several scrambled egg whites, or a couple of scrambled eggs, maybe some turkey bacon or sausage, plus a slice of whole-grain toast. Always include a serving of fresh fruit, preferably a negative calorie fruit. Have a different fresh negative calorie fruit each morning, although maintenance will work just as well if you have your favorite fruit every morning
- Cereal and fruit – this might include a bowl of oatmeal, quinoa, or some whole-grain cereal with berries or sliced banana. Add some unsweetened nondairy milk, such as almond milk, coconut milk, hemp milk, flax milk, or cashew milk
- Negative calorie diet breakfast recipes – continue to include your favorites at breakfast
- For any breakfast, have your choice of tea (green is best) or coffee. Add a splash of nondairy milk if you like
- Salads – choose as many negative calorie veggies as possible and top it off with a lean protein (either animal or plant-based). Add in some healthy fats like avocado slices and a simple dressing of olive oil and freshly squeezed lemon juice
- Soup – stick with broth-based soups like vegetable soups, as well as protein-rich soups like lentil or pea soup. Avoid creamy soups such as “cream of” anything, bisques, or heavy chowders. Pair a bowl of soup with a small salad for a full meal
- Sandwiches – between two slices of whole-grain or sprouted-grain bread, place veggies, tuna, leftover chicken, mashed avocado, hummus, or whatever you like
- A negative-calorie smoothie
- Negative calorie diet lunch recipes from the book
- Eat a lean protein at dinner, such as grilled, roasted, or baked fish, shellfish, chicken, turkey, lean beef, or a vegetarian protein source
- Pair your protein of choice with a heap of negative calorie vegetables and a green salad
- You can also include a moderate serving of starch (keep an eye out for daily limits): ½ cup of brown rice, ½ cup of whole wheat or quinoa pasta, a baked potato or sweet potato, ½ cup of beans or legumes, or a cup of a starchy vegetables such as mashed winter squash, turnips, or parsnips
- A dessert is permissible, too, up to twice a week (see notes below on treats) note that the negative calorie dessert recipes in the book are unlimited
- A negative calorie smoothie
- Fresh fruit and nuts
- A cup of broth-based soup, including any of the negative calorie soup recipes in the book
- Sliced cucumbers or other raw veggies to dip in hummus
- 2 ounces of cheese and 4 to 6 whole-grain crackers
- Fresh fruit with ½ cup of cottage cheese
- 2 cups of air-popped popcorn
- 2 ounces of dark chocolate (about 2 small squares)
- Any one of the negative calorie snacks from the book
- Drink plenty of water throughout the day – 8-10 glasses recommended
Foods you can add in the Negative Calorie Diet – Maintenance Plan
Continue to follow the guidelines for the 20-day eating plan, and you can add the following
- Starchy vegetables
- You can reintroduce a wider range of quality starchy vegetables
- g. artichokes, beets, carrots, corn, parsnips, peas, potatoes, pumpkin, rutabaga, sweet potatoes, turnips, winter squash
- Additional beans and legumes
- Portion size: an average baking potato, sweet potato, beet, or turnip ½ cup of beans or legumes and 1 cup of winter squash
- Have one portion a day if you wish
- You may start to reincorporate more whole-grain foods such as pasta, brown rice, bread, and cereal
- Recommended grains include brown rice, bulgur, couscous, miracle noodles, miracle rice, oatmeal, oat bran, quinoa, pastas (whole-grain, gluten-free, quinoa, or vegetable-based pastas, rather than refined white pastas), wild rice, whole-grain, gluten-free, and sprouted-grain breads, buns, or rolls
- Portion size: ½ cup of pasta, rice, or cooked cereal 1 to 2 slices of bread, 1 bun, or 1 roll 4 to 6 whole-grain crackers
- Have one portion a day if you wish
- You can eat more avocados on the maintenance plan: ¼ to ½ of a fruit daily, if you wish
- You may also incorporate additional cheeses, if desired, such as goat cheese, feta, mozzarella, cheddar, or other hard cheeses— aim for no more than 2 ounces daily and for cottage cheese or ricotta, no more than ½ cup daily
- Once you’re down to your target weight, you can also add in some treats if you feel that you can enjoy them in moderation without overindulging
- The author suggests that people focus on eating clean during the week and save their treats for the weekends
- Naturally, you’ll have to be careful with treats. If you continue with the negative calorie principles, you shouldn’t experience cravings, but it can still be tricky to add in high-sugar or high-carb foods because they tend to lead us to overeat
- Alcohol: If you want a glass of wine, beer, or a cocktail with your evening meal, go ahead. Skip sugary concoctions and opt for a simple vodka, tequila, rum, gin, or whiskey on the rocks or mixed with club soda. As for wine, just have a glass, sip it slowly, and alternate your sips with sips of water
- Chocolate: Choose dark chocolate that contains at least 60 percent cocoa, though 70 percent or greater is ideal, and preferably organic. This type of chocolate contains antioxidants, magnesium, and iron. Enjoy a couple of small squares a day, if you wish
- Desserts: Allow yourself an occasional dessert. Be cautious because it’s easy to reactivate a sweet tooth. Have no more than 2 (small) desserts a week, if any. If possible, choose desserts made with ingredients such as organic eggs, whole meal or legume flour, sweeteners like maple syrup or agave nectar, and so on
Guidelines for vegetarians/vegans
See chapter 12, “Going Meatless”, which contains guidelines and meal plans. There are also references to plant-based eating throughout the book.
- Eating a plant-based diet is recommended for weight loss
- Any time you see a meat entrée in the 20-day eating plan, swap in a meatless recipe
- Recommended plant-based proteins with weight-control benefits:
- Chickpeas, hummus
- Hemp seeds
- Kidney beans
- Peas and pea protein
- Chia seeds
Health benefits claimed in The Negative Calorie Diet
The diet in this book claims to reduce the risks for: some cancers (breast cancer, cervical cancer, colon cancer, endometrial cancer, esophageal cancer, gallbladder cancer, kidney cancer, liver cancer, multiple myeloma, non-Hodgkin’s lymphoma, ovarian cancer, pancreatic cancer, prostate cancer, rectal cancer), chronic pain, cognitive decline, depression, type 2 diabetes, gallbladder disease, heart disease, high blood pressure, high cholesterol, overweight/obesity, stroke
As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.
Get a copy of The Negative Calorie Diet for the science behind the 10 negative calorie foods guidelines on how to start the cleanse goal-setting incorporating the diet for yourself and your family guidelines for eating out and on the go exercise suggestions shopping lists meal plans (including vegetarian options) 70 negative calorie recipes, and other recipes.
10 Killer Fat Cutter Drink Recipes For Weight Loss – Lose 10 Pounds In 10 days
Drink Recipes for weight loss- Do you think it’s impossible to lose 10 pounds in 10 days? Maybe not!
If you’ve tried all you could to lose weight and it’s not working out, don’t give up until you include these drink recipes for weight loss in your diet for just ten days. And that is precisely what this post is about.
You are probably aware of the fact that there are some natural superfoods that aid weight loss. These food sources could be fruits, veggies, spices, herbs, or seeds.
Right in your kitchen, you can manufacture your natural weight loss drink using some superfoods for weight loss as ingredients.
But the truth remains that we find it quite challenging to abstain from these processed drinks because of sugar cravings.
Rather than add up calorie intake, it is safe to use zero/ low-calorie natural food sources to make some weight loss drinks, juice, detox water, or even smoothies.
[While trying to lose weight, we try our best to stay off some processed drinks, juice, and beverages. Try out these drink recipes to replace sodas and watch your body shed pounds off in no time.]
Fat Cutter Drink Recipes – How It Works for Weight Loss
As mentioned earlier, most DIY fat cutter drink recipes contain natural weight loss foods. These natural ingredients are usually low in calories, and they also help the system in an amazing for fat metabolism.
Below are some of the reasons why you should consider using some superfoods for weight loss to make your weight loss drink.
- The first point to note is that natural foods are low in calories and so they are healthy to include in your diet. But, you have to be careful while taking very sweet fruits like bananas, pineapples and so on. Too much of some fruits may lead to calorie add up. So, you have to make your consumption moderate.
- Superfoods for weight loss, especially seeds, veggies, and some fruits, are fiber-rich. These fiber-rich foods keep us full and help to curb hunger.
- Natural ingredients that makeup weight loss drinks are rich in protein and healthy fat that enhances weight loss.
- Keeping a cup of a fruit smoothie or detox water is an effective trick to stay away from snacking on cookies, biscuits, sweets, donuts, and other sugar-dense foods that won’t make you lose weight.
- Fruits, veggies, nuts, seeds, herbs, and spices are packed with vitamins and antioxidants that do wonders for our health. These healthy nutrients can help with detox, digestive health, skin health, and immune system boosting.
- Finally, these superfood ingredients will not only help to keep unwanted pounds off, but they also keep you healthy.
Some Superfood Ingredients for Weight Loss Drinks
- Goji berry
2. High-Fiber Veggies:
3. Nut and Seeds:
10 Tasty Fat Cutter Drink Recipes for Weight Loss
The recipes below include juice, detox water, and smoothies that will enhance body fat metabolism. You can follow the guide in these recipes to make your drink.
However, you have to be mindful of natural foods that you’re allergic to. You do not necessarily have to add them to your drinks if you do not like them.
1. Tomato and Lime Juice
Tomatoes aren’t only meant for your sauce and ketchup. It is also a fantastic ingredient for your weight loss drink.
A research conducted on tomatoes showed that they are loaded with vitamins, minerals, and phytonutrients that act against obesity, diabetes, hypertension, and cardiovascular disease.
The mixture of lime and tomato juice in this recipe makes this juice one of the fat cutter drink recipes for losing weight. Limes are rich in vitamin C, boosts immunity, has antioxidant activity, regulates body weight, and satiety.
- Blend tomatoes smoothly in a blender
- Pour the tomato juice into a cup
- Add the lime juice
- Add a pinch of salt
- Stir properly and drink
2. Pineapple Coconut Water Drink
This drink contains three natural ingredients for weight loss. These include coconut water, pineapple, and fennel seed.
Coconut water helps in weight loss by enhancing satiety and reducing your appetite. Pineapple and fennel seeds aid digestion, proper absorption of nutrients, and helps to flush out toxins resulting in weight loss.
- 1 cup of coconut water
- ¼ cup pineapple
- ½ teaspoon ground fennel seeds
- Pinch of black salt
- Spin your diced pineapple in a blender
- Add coconut water and ground fennel seeds to the pineapple juice
- Spin the coconut to mix properly
- Pour your tasty drink into a cup
- Add ice and enjoy while chilled.
3. Banana Smoothie
I call this a banana smoothie recipe, but it contains more than just banana fruits. This recipe includes some other fat-burning foods that aid weight loss and also belly fat reduction.
This smoothie is one of the pretty efficient fat cutter drink recipes that you should include in your diet.
- Put one orange, one banana, 1-inch ginger root and a tablespoon of flaxseed in a blend
- Blend to have a smooth mixture
- Pour into a glass
- Add some ice cubes
- Drink and enjoy this smoothie every morning and feel energized throughout the day.
4. Kale And ACV Drink
For weight loss, detox, and overall healthy life, this slimming drink is the bomb. Kale is a rich source of antioxidants, dietary fiber, vitamins, and minerals.
It helps to reduce blood glucose levels and, therefore, can prevent obesity and diabetes. Apple cider vinegar helps in weight loss, regulates blood pressure, blood sugar, and improves heart health.
- A cup of kale
- A half-cup of water
- 1 teaspoon of ACV
- pinch of black salt
- Blend the kale with water
- Pour the kale juice into a cup
- Add ACV and a pinch of black salt
- Stir properly before drinking.
5. Ginger And Lime Drink
The combined effect of ginger and lime in this drink keeps cravings down and controls your appetite. You can either take this drink cold or warm.
The warm ginger and lime drink is best taken in the morning before breakfast. You could, however, substitute the cold ginger and lime drink for your regular soda drinks in hot weather.
- Toss your chopped ginger into a blender, add cold water and blend
- Pour out ginger blend into a glass and add lime juice
- You can add ice too before drinking
For Warm Ginger and Lime Drink
- Grate ginger
- Add to a cup of hot water
- Cover and leave the ginger to infuse in the hot water
- When the ginger is warm, add lime juice and a tablespoon of honey
- Enjoy the warm ginger drink every morning before breakfast
6. Green Tea Detox Drink
Green tea has many health benefits as well as maintaining body weight by burning body fat. This weight loss tea contains an antioxidant called EGCG (epigallocatechin-3-gallate), which helps to burn calories.
Several studies on weight loss have confirmed the potency of green tea in shedding unwanted pounds.
In this recipe, green tea is combined with other superfoods for weight loss to strengthening the efficiency of this super weight loss drink.
Green tea, lime, and mint leaves in this recipe make it one of the best fat cutter drink recipes for weight loss and flat belly.
- 3 slices of lime
- A half-cup of cold green tea
- Chopped mint leaves
- 1/4 Ice water
- Put all ingredients in a pitcher and put in a fridge over the night
- Serve this refreshing drink with ice
7. Celery Drink
Celery is a vegetable commonly known as a negative calorie food. This means that it takes a lot of energy for the body to digest and absorb this veggie.
In the process of digesting celery, the body expends more energy, burn calories, and aid weight loss. This celery drink recipe also contains apple cider vinegar, another fantastic fat burner.
- ½ cup celery
- ½ teaspoon apple cider vinegar
- ¼ teaspoon freshly ground black pepper
- 1 cup of water
- Blend the celery in a food processor
- Add water and give it a spin once again
- Pour the celery juice into a cup and add apple cider vinegar
- Add ground black pepper and stir well before drinking.
8. Whey Protein And Chia Seed Drink
Protein powders are some of the superfood food powders that aid weight loss. They are an excellent addition to smoothies and different fat cutter drink recipes for weight loss.
One of the effective protein powders for weight loss is whey protein. Get a mix of whey powder and chia seeds for this recipe and drink your way to a well-toned body.
- Put all ingredients in a blend
- Spin till you have a smooth mixture
- Pour your drink and enjoy the creamy taste
Generally, a lemonade is believed to be a drink made of lemon juice and water sweetened with sugar. But this kind of lemonade recipe is sugar-free containing which is a natural sweetener.
Lemon, honey, and cayenne pepper are the weight loss ingredients in this recipe.
- Extract lemon juice into a glass
- Add honey and cayenne pepper
- Stir well before drinking
10. Grapefruit and Pomegranate Juice
I want to round up with this tasty grapefruit and pomegranate drink. These two fruits work well for weight loss by increasing satiety and suppressing appetite. Take this juice in between meals to reduce sugar cravings and avoid snacking.
- Put the grapefruit and pomegranate into a blender.
- Blend and pour the drink into a glass.
- Add honey
- Stir well before drinking.
[Losing weight isn’t the easiest task, and there’re tons of different approaches. One of the easiest and most reliable routes to go is using drinks to cut fat. The recipes described in this post will get the job done for you!]
Give yourself a treat and experience the healthy goodness in the fat cutter drink recipes above. Creativity is always allowed!
As long as you come up with a drink with a palatable taste. But don’t forget that you have to be strictly natural — no artificial, sweetener, flavor, or sugar for optimal benefit. Have fun losing weight with fruit juice, smoothies, and detox water.
Alanna Widodo, RDN, MS, CDN
Alanna Widodo, RDN, MS, CDN is a New York City-based registered dietitian with a lifelong passion for wellness who has written for Women’s Health, Well+Good, and more.
Rocco DiSpirito Whips Up Recipes for Weight Loss
Chef Rocco DiSpirito is in the best shape of his life – but not in the past. What motivated him to lose weight and get in shape? He reveals his formula for weight loss in this exclusive Lifescript interview. Plus, get 3 of his recipes for filling, low-calorie breakfasts… “Healthy is my new normal,” proclaims James Beard award-winning chef Rocco DiSpirito. But a decade ago, high-fat, calorie-laden meals were the norm for the best-selling author and television personality. He also was 40 pounds heavier. “I’ve always eaten high-quality foods, but I also used a lot of butter and sugar in my recipes because my job was all about making entrees flavorful,” says DiSpirito, whose cookbooks include The Negative Calorie Diet (HarperWave).
But those rich meals combined with a family history of heart disease took a toll on DiSpirito’s health. During a routine physical, he discovered he had high blood pressure and high cholesterol levels. It motivated DiSpirito, 50, to lose 40 pounds through diet and exercise. How did he do it? In this exclusive Lifescript interview, DiSpirito reveals the healthy makeovers he gave his favorite recipes, and the superfoods that he relies on to burn body fat, lose weight and boost metabolism… What did you do to begin losing weight?
I gave up high-fat foods and sugar, and began eating more of what I call “negative calorie” foods. These are whole foods that are packed with fiber. So not only do you eat smaller portions, you also tend to stay fuller for longer periods.
What are some negative-calorie foods?
Mangos are a good example – they’re full of fiber and vitamins, they boost metabolism and you don’t need to eat a lot before you feel full. Other negative calorie foods include:
But I knew that to lose weight I needed to consume fewer calories than I expended.So I started working out regularly and focused on eating better. I focused on clean, whole foods. I also took some of my favorite recipes and re-created healthier versions. Within a year, I was down from 216 pounds to my goal weight of 178. Related Quiz: What’s Your Sugar IQ? You also participated in a triathlon – how did that come about?
My chiropractor asked me to support a charity that he was involved in. I thought it would involve making a donation or my time [but] he wanted me to participate in a charity triathlon.
I had a bad back at the time, and I never thought I’d be able to do a triathlon. I could barely walk a mile at the time, much less run 3. How did you get in shape for the triathlon?
I started preparing with the help of my personal trainer. Once I did the triathlon, I was hooked – even though I was the second-to-last person to finish. [Then] I signed up for the Ironman World Championships – to swim 1.2 miles, bike 56 miles and run 13.1 miles – even though I’d never been a swimmer. The great thing about triathlons is you’re really just competing against yourself, and the feeling of triumph that you get when you complete the challenge is amazing.
Has it been challenging to maintain your weight loss?
Yes, I think maintaining weight loss is hard for everyone because it means completely changing the way we eat. It’s a total mind-body transformation, and it’ll always present a lifelong challenge for me. Why is it such a challenge?
Many of us were raised in a time when fast foods and processed foods were the norm. As a child, I spent a lot of time on my grandma’s working farm on Long Island, N.Y., where she always made fresh, seasonal food. As I got older, I got away from that fresh, healthy way of eating, and my only focus was on making food that tasted good. After my diagnosis, I had to learn a new way of cooking, one that made health a priority.
Aside from lowering your cholesterol and blood pressure, what other health benefits have you noticed with your weight loss?
My energy level is off the charts. I work with a lot of 20-something cooks who are always telling me to slow down. I no longer suffer from common problems, such as headaches or digestive problems. I feel great. What did you do to lighten up your favorite recipes?
One of my favorite recipes is lobster bisque. For the healthier version, I use a low-fat, low-sodium chicken broth. It’s lighter in calories, and tastes even better than the original. I also lightened up my recipes for biscuits, fried chicken and brownies. I even created a recipe for sushi, where I use almond-chia gel instead of white rice, and mix it with avocadoes and cucumbers. It’s delicious!
Did you also create lower-calorie beverages?
Since alcohol is a huge source of empty calories – one margarita can contain 600 calories – I created recipes for mocktails, lower-calorie versions of alcoholic recipes such as Sangria. Smoothies are also great – as long as they’re made with healthy ingredients. Many smoothies in stores and restaurants contain large amounts of sugar. I make mine high in water and fiber, and fortify them with a protein powder. I also drink a lot of water. Do you indulge at times?
Because I balance my healthy eating and activity levels so well, it’s not a problem if I have the occasional weekend where I get off track with my eating and attend several events. I just get back on track the next day.
How does the Negative Calorie Diet, the focus of your book, work?
The book outlines a fat-burning, health-supportive 20-day eating plan, where readers can enjoy negative-calorie foods in unlimited quantities. They’ll also be eating a variety of proteins, along with other food high in nutrients. On this plan, you limit certain carbs and dairy foods, eliminate all refined and processed foods, nonorganic or GMO foods, trans fat, sugar and alcohol, soda or beverages made with artificial sweeteners, and coffee – although espresso is allowed. People who follow the plan can expect to lose up to 10 pounds in 10 days.
What advice do you have for others who want to improve their health and lose weight?
My diet today is primarily gluten- and sugar-free. Some doctors note that sugar is 8 times more addictive than many narcotics. Sugar leads to obesity, and you feel so much better when you don’t have sugar in your diet. Related Article: Sweet Sabotage: Uncovering Hidden Added Sugars Also add fiber to your diet, and healthy fats like coconut, walnut and almond oils, and ditch the diet soda. It’s one of the worst things you can consume. Read on for 3 great breakfast recipes from DiSpirito’s The Negative Calorie Diet.
Mexican Cauliflower Chili Scramble I love to go out for breakfast, especially when I can enjoy a great Tex-Mex breakfast buffet. But I tend to stuff myself silly at buffets, so I’ve learned to create my own guilt-free all-you-can-eat breakfast buffet at home. Here is one of my favorite at-home breakfasts. Feel free to use a variety of dried chili powders to personalize this dish to your taste. I love adding a little ancho chili powder! Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes Ingredients
Olive oil cooking spray
½ head cauliflower, grated on the large side of a box grater (about 3 cups yield)
2 tablespoons minced onion
½ cup small-diced red bell pepper (about 1 medium pepper)
¼ teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon garlic powder
1 cup crushed tomatoes
Crushed red pepper flakes
1 cup very small broccoli florets
12 large egg whites or 1 pint of liquid egg whites
1 avocado, cut into bite-size chunks Preparation
1.Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat. Add the cauliflower and cook until browned transfer to a bowl. Add the onion, bell pepper, cumin, chili powder and garlic powder to the skillet and cook until the onion and bell pepper have softened, 2 to 3 minutes. Add the tomatoes and cook until the mixture is soft and thick. Add the cauliflower, season with salt and red pepper flakes, and stir to combine. Transfer the vegetable “chili” to a bowl. 2.Wipe the skillet clean, lightly coat again with cooking spray, and place over medium-high heat. Add the broccoli and cook until tender, 1 to 2 minutes. Add the egg whites and cook, scrambling them, about 2 minutes. Season. 3.Spoon the eggs and cauliflower chili onto four plates top with avocado and serve. Nutrition Facts
5.5 g fat
15.5 g protein
17 g carbohydrates
7 g fiber
207 mg sodium
Avocado Toast With Spinach and Tomatoes
From food blogs to Instagram posts, avocado toast is enjoying its moment in the food-trend sun, with countless varieties and photos that make your mouth water. A brunch favorite among the healthy set, it’s even made its way onto restaurant and café menus in New York City! My version incorporates negative calorie vegetables and eggs for a complete and satisfying meal. Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes Ingredients
8 cups spinach
Green hot sauce (such as Tabasco)
4 slices natural gluten-free bread (such as Canyon)
½ ripe avocado, mashed with a fork
4 thick (½-inch) slices ripe tomato
Freshly ground black pepper
4 medium eggs, poached Preparation
1.Heat a large nonstick skillet over medium-high heat. Put in the spinach and cook until wilted. Transfer the spinach to a colander and press out as much of the water as possible. Put the drained spinach in a mixing bowl and season with salt and green hot sauce. 2.Toast the bread in the toaster. Season the avocado with salt. Once the toast is done, spread the avocado evenly over each piece of toast and place a slice of tomato on top. Season the tomatoes with salt and pepper and top each slice with an even amount of the spinach mixture. 3.Place each piece of toast on a plate, top with a poached egg, and serve. Tip: Hot sauce not hot enough for you? Try adding 1 teaspoon of minced jalapeño to the avocado mash for an extra kick. Nutrition Facts
8.5 g fat
10 g protein
19 g carbohydrates
5 g fiber
200 mg sodium
Breakfast Citrus Salad with Cucumbers and Basil
Salad – it’s what’s for breakfast. That’s right, especially when you want to start your day off with a blast of negative-calorie foods, like oranges, grapefruit and cucumber. Remember, grapefruit contains a special fat-burning chemical. Oranges are endowed with fat-burning vitamin C and cucumber is a detox vegetable that flushes toxins from your body. Serves: 4
Prep Time: 10 minutes Ingredients
4 cups orange segments
2 cups grapefruit segments
3 cups cucumber slices
½ cup fresh basil, firmly packed Preparation
1. Combine all the ingredients in a large bowl and toss them gently together. Spoon the salad into four bowls, dividing it equally. Tips: Try adding 1 teaspoon of minced jalapeño to the salad for a great kick. You can skip your coffee! Add 1 diced avocado to this recipe for an extra dose of healthy fat and fiber. Nutrition Facts
0.5 g fat
3 g protein
33.4 g carbohydrates
6.25 g fiber
1.5 mg sodium
5 foods to treat metabolic syndrome
When you’re overweight or obese have more chances of developing metabolic syndrome. To achieve the diet is essential, but you need to know at least 5 foods that help you lose weight and control other factors that endanger your health.
The metabolic syndrome is set of conditions that occur together and can negatively affect health, especially cardiovascular health. These conditions are: abdominal obesity, hypertension, high cholesterol and triglycerides and high blood glucose by insulin resistance.
If you suffer from several of these conditions have great chances of developing metabolic syndrome, and to control or even prevent, the diet is essential. This diet should contain fiber foods, foods high in omega 3 fatty acids, antioxidant-rich foods and foods low in calories.
Within these foods, there are 5 must-haves in our daily table for slimming and control other conditions.
5 foods to treat metabolic syndrome
Soy: Soy is a vegetable that can help you lose weight for different reasons. Soybean sprouts are low in calories provide fiber and high in phytosterols. These same features are favoring a reduction of fat and blood glucose.
Oat Bran: Oat bran has a low glycemic index. This index is very important because the lower, more properties have the food to treat overweight and diabetes. Moreover it is a cereal that rich in fiber and unsaturated fatty acids that help prevent cardiovascular disease.
Apple: Apple is one of the most recommended fruits to lower cholesterol and lose weight. As for glucose control increases its benefit if consumed in shell or skin.
Cabbage: A vegetable that not only provides few calories, but other compounds that control various blood parameters such as glucose, cholesterol and triglycerides.
Asparagus: This vegetable has such a low amount of calories is considered a negative calorie food, which not only help you lose weight but also treat diabetes and dyslipidemia.
It is important to note that all of these foods also are low in sodium, and helps treat hypertension.
More and more people suffering from metabolic syndrome without knowing why prevention is important. Thus, consider the diet and does daily exercise will help you control it.
52 Best Healthy Dinner Recipes for Weight Loss in 2020
Choose from these low-calorie ideas that are flavorful, filling, and oh-so-easy to make!
You can whip up a healthy smoothie for breakfast. Do a veggie burger as a low-carb lunch. But at dinnertime, you want something that's going to taste delicious and keep you satisfied, without canceling all the good work you did during the day. The secret to a healthy meal that will help you lose weight? Lots of lean protein and veggies, with whole grains to fill you up. Here's a healthy recipe to try for dinner each week of the year.
Crumble up tofu with a the heat of poblano peppers, chile, and garlic, and you get a healthy version of spicy tacos at only 230 calories per serving.
The best way to indulge in a plateful of pasta when you're trying to lose weight? Fill it up with lots of lean chicken breast, tomatoes, cucumbers, and zesty onions.
Simple ingredients roasted to lip-smacking perfection make this a healthy, easy dinner that tastes completely indulgent. Add a side of quinoa or bulgur, and you'll still stay under 500 calories.
When you're craving a Tex-Mex feast for under 300 calories.
Salad is a deceptive name for this hearty dinner, which fills your belly with three of our favorite ingredients&mdashshrimp, hard-boiled eggs, and creamy avocado, all topped with a tasty lime dressing.
This tangy eggplant dish should be the star of your plate the next time you grill. Pair it with a wild rice salad for a complete&mdashand completely filling&mdashmeal.
Take a break from salmon by grilling up this delicious bass, which gets a surprising kick of tropical flavor from diced papaya.
Each forkful gives you a bite of something deeply satisfying in this colorful salad, which stays under the 500-calorie mark.
Flavored with coconut and lime, this low-cal dinner will make you feel like you're sitting on a beach in the sun.
Got kale? This deceptively simple salad has the added flavor of raisins and pine nuts, making it as tasty as it is good for you.
Every once in a while you just have to indulge in the comfort foods of your childhood, like a cheesy, gooey chicken parmesan. This version gives you the flavors you dream of, for only 270 calories.
Full of fiber and packed with vitamins, quinoa is a pretty perfect food. Top it with lean grilled chicken, arugula, and tomatoes and you get a deliciously healthy, high-protein meal that will keep you full for hours.
If you're craving this classic trattoria dish, swap out the pasta for spiralized zucchini noodles, and you'll save on calories and carbs without sacrificing the yum.
Meat lovers rejoice&mdashthis steak dish has all the flavors you love in only 390 calories per serving.
This elegant salmon recipe features the Mediterranean flavor of charred lemons, along with tasty fennel.
You don't have to be a vegetarian to enjoy this sweet-chili tofu bowl, packed with crunchy cashews and sitting on a bed of tasty quinoa.
Your favorite fish gets a delightful burst of pineapple flavor in these addictive (but low-cal!) tacos.
Okay, so after all these healthy, low-carb dinners of chicken, tofu, and fish, at some point you're going to crave a big old heap of pasta! No worries&mdashthis light version of fettuccine Alfredo swaps out heavy cream with Greek yogurt.
To fill you up on a chilly night, whip up this hearty chicken casserole, filled with delicious, good-for-you ingredients such as brussels sprouts, sweet potatoes, and wild rice.
Grab a slice of crusty bread and dip it into this heavenly black bean soup, loved by vegans and omnivores alike.
Sweet honey, zesty limes, and crunchy red peppers make this salmon rice bowl a dinnertime favorite.
Mmm, just like Mom used to make it. except instead of piling this savory dish on spaghetti, you add extra veggies and decadent olives.
Hearty whole-grain farro has the perfect, chewy texture to keep you satisfied. Toss it with apples , pecans, and herbs for this addictive salad (add a piece of grilled chicken or fish on the side for a complete meal).
Cook up this light chicken-and-veggies dish in just one pan&mdashand sop up the delectable sauce with a whole grain such as bulgar or farro.
This delicious bowl has everything you want from a burrito&mdashbut at a fraction of the calories.
This meal-sized salad tastes like the flavors of spring&mdashwith protein-rich tuna, eggs, and beans to keep you satisfied.
When you want something a little spicy to warm up your belly on a cool autumn night, whip up this hearty stew, filled with chickpeas and chorizo sausage for a low-cal indulgence.
Fried fish is a summertime favorite&mdashthis version of cornmeal-crusted catfish saves calories by baking instead of frying, but you still get the same delicious flavor!
Meatballs don't just belong on spaghetti. This version, flavored with cinnamon, cumin, and allspice, has an addictive flavor that pairs up perfectly with couscous and tomatoes for a special treat, all under 400 calories.
Are you drooling yet? This tangy shrimp bowl is as delicious as it looks, with avocado, brown rice, and corn salsa adding the finish touches.
Low Calorie Recipes For Weight Loss
For those who are average size and get moderate activity, caloric needs to maintain weight should be about 1600-2400 per day.
But striking data is available about the calories being consumed by an average American in a day, in calories, and how that compares to years previous. In 1961 Americans consumed 2883 calories per person which has increased to 3817 in the present times. Combining this with a decrease in physical activity explains how much fatter and sicker people have grown in the space of 40 years. The data also stated that Americans now consume more poultry, sugars, vegetable oils and cereal grains. These statistics have been associated with increased incidence of obesity, diabetes and heart diseases.
Low calorie recipes
Instead of worrying about a number of calories, it is wise to listen to your own internal needs. Focus on maintaining a balanced diet that includes a strong base in whole plant foods and eat a moderate amount of fat. Don't go overboard on eating food just because it is fat-free. Although fat calories are most easily converted to fat in the body, all calories from fat, carbohydrate and protein count.
Below is a selection of meals that are in the 300-400 calorie range. These recipes can help in maintaining body weight within the recommended range.
Breakfast - 404 calories
Cereal – 399.2 calories
Oatmeal - 387 calories
Chicken salad - 475 calories
Soup - 411 Calories
Low calorie recipes are healthier options
Eating a healthy and well-balanced diet plays a very important part in increasing our longevity and living a disease-free life. The above low calorie recipes are healthier options in food. With such recipes, you are not only able to eat well balanced diet but you will also be able to eat delicious foods.
At any given time, the number of calories that you burn should be greater than the number of calories consumed. It is here that negative calorie foods come into the picture. They are very low calorie foods, which contain the essential vitamins and minerals needed for enzymatic reactions but the best part about them is that they require more calories to digest than they actually contain. This means, more work needs to be done by the body in order to get those calories.
Low calorie foods include salads made in low fat dressing and fruits. Oats is a dietary fiber rich food capable of increasing the body’s metabolism. A cup of oatmeal flakes with a little bit of turmeric, salt, coriander powder, cardamom powder, and cinnamon powder mixed with a cup of milk provides a high-powered nutritious breakfast with not too many calories in it.
Low calorie recipes ideal for weight loss
As low calorie cooking has been replaced with complicated recipes with hard-to-find ingredients, all this has been done in the name of weight loss. The real key is to make use of low calorie recipes with readily available simple ingredients. When cooking your regular recipes, replace ingredients with healthier alternatives or low calorie counterparts. For example, reduce the grease and sugar when doing low calorie cooking and use low fat cheese and milk and veggies whenever possible.
For fast weight loss, it would be best to use ingredients for cooking in the most natural form for such as brown rice, wholemeal pasta, wholemeal flour and wholegrain cereals. The high content of fiber reduces the amount of fat absorbed in each meal thereby lowering calorie consumption. Processed meat products, sugary foods and full fat milk products should be limited in your recipes for fast weight loss.
Thus, the above mentioned low calorie recipes can be ideal options for weight loss!
- Breakfast – don’t skip breakfast. Pick one of the following: