The key to losing weight and staying in shape is finding the balance between regular exercise and proper nutrition. Regular exercise has a major significance, but it’s just not enough. If you want to drop those undesired pounds, you also need to stay away from foods rich in calories and embrace a healthier diet.
Cutting back on tasty, but unhealthy meals and embracing low-calorie foods is definitely a challenging task. There’s no need to worry though. You can choose from a multitude of foods low in calories that are both tasteful and filling. Don’t believe us? Just take a look at the list we created of foods that can keep you fulfilled without packing on weight:
Fruits
Clementine: 35 Calories
It’s sweet, juicy, quite easy to peel and portable, since its small size allows you to squeeze it in your pocket and enjoy it anywhere. This beloved member of the citrus family is not only delicious, but also low in calories. A clementine has only 35 calories, which you can easily burn just by walking for 8 minutes, running for 3 minutes or taking a bike ride for 4 minutes.
Kiwi: 42 Calories
Kiwis are a great source of vitamins and fibers. At the same this soft and sweet fruit will not affect your weight loss plan, since it has only 42 calories. A 165-lb (75 kg) adult will be able to burn these calories just by going for a quick, 10-minute walk, a 3-minute run or bicycling for 10 minutes at a speed of 10 mph (16 km/h).
Watermelon: 46 Calories
A watermelon is a great option due to its higher water content and lower calorie density. This tasteful fruit can help you stay properly hydrated and receive the necessary nutrients your body needs. At the same time it comes with a low calorie number. A cup of diced watermelon (approximately 150 grams) has only 46 calories.
Strawberries: 50 Calories
Strawberries… Well, we can hardly say anything about strawberries except the fact that they are simply delicious. Oh yes, there’s one more thing: they are low in calories at the same time. One cup of strawberries can be hardly considered a set-back, since it contains only 50 calories.
Grapefruit: 52 Calories
Who’s up for something sweet and sour? A grapefruit is always a great option, because first and foremost it comes with a series of science-based health benefits. Second of all, it has only 52 calories. which you can burn by walking for 12 minutes, running for 4 minutes or bicycling for 6 minutes.
Orange: 69 Calories
We’re not ready to leave the citrus family quite yet. Oranges are some of our favorite fruits in the winter season and it’s understandable why. They’re not only delicious, but also low in calories: only 69. You can easily get rid of these calories if you take a walk in the neighborhood for 16 minutes or run for 6 minutes at a 6 mph (approximately 10 km/h) speed.
Apple: 95 Calories
You’ve most surely heard of the saying “An apple a day keeps the doctor away”. Apples are popular world-wide not only because they are healthy, but also because they are delicious and low in calories. According to Nutrition Mix, a medium-sized apple has 95 calories. This small amount of calories can be easily burned just by walking for 23 minutes or running for approximately 9 minutes.
Vegetables
Carrot: 16 Calories
Carrots can be considered an ideal vegetable. They are tasty, which makes them a great snack, they come with a multitude of health benefits (especially for your eyesight) and are truly low in calories. There are only 16 calories in a 46-gram carrot.
Radishes: 19 Calories
Are you looking for a veggie with a spicy taste? Then search no more. Radishes are spicy, crunchy, high in potassium, acid folic and vitamin C and definitely low in calories: one cup of radishes (116 grams) contains only 19 calories.
Mushrooms: 28 Calories
Mushrooms are packed with vitamins D and B2 and at the same time provide a high-protein content. In addition to that, they come with a truly small amount of calories. 100 grams of mushrooms contain only 28 calories, which is an impressive number for a meaty-like food item.
Broccoli: 31 Calories
Broccoli is a beloved veggie by many people world-wide. This is due to the fact that it provides numerous health benefits: it’s a great source of vitamins K and C and also of folic acid and potassium. At the same time it’s truly low in calories. One cup (approximately 90 grams) has only 31 calories.
Spinach: 41 Calories
Spinach is always an alternative to consider when it comes to leafy greens. This veggie is packed with a series of vitamins and minerals truly beneficial to bone health and is also low in calories. One cup (180 grams) of spinach contains 41 calories.
Beets: 59 Calories
Beets are extremely beneficial to your health. Research has shown a clear link between the consumption of these root vegetables and lowering the blood pressure, which can help you reduce the risk of heart disease. On top of that, beets help you maintain your weight. A cup (136 grams) of beets has only 59 calories.
Snacks
Snacks don’t necessarily mean potato chips, pretzels, pizza rolls or other pastries. Snacks can also be healthy and low in calories. Here are a couple of food items you can try between meals without having to worry about putting on weight:
Greek Yogurt: 59 Calories
Greek yogurt is a smart choice for snaking between meals. This is due to the fact that it provides a series of important nutrients and because it is low in calories. A 100-gram container of this creamy and tasteful snack has 59 calories, which you can quickly burn by taking a 15-minute stroll.
Turkey Jerky: 79 Calories
Turkey jerky is a delicious snack without a doubt. It’s got the advantage of being portable and of being high in protein and low in calories. 1 ounce (28 grams) of turkey jerky contains 13.2 grams of protein and 79 calories. You can burn this amount of calories by walking for 18 minutes, going for a 6-minute run or riding your bike for 9 minutes.
Chia Pudding: 97 Calories
Chia pudding is a healthy snack due to the important nutrients provided by the chia seeds, such as omega-3 healthy fats, fiber, iron and calcium. Moreover, this food item is not as high in calories as other similar products. A 100-gram container of chia pudding has 97 calories, which you can burn by walking for 22 minutes, riding your bike for 11 or running for 8.
Cottage Cheese: 98 Calories
Cottage cheese is a great choice because it is high in protein and low in calories. 100 grams of this fresh type of cheese contain 98 calories and 11 grams of protein, which means it won’t really put a damper on your weight loss plan.
Lean Meat
A low-calorie intake doesn’t automatically rule out meat. There are several types of lean meats that are relatively low in calories and quite high in protein. Here are a couple of lean meats which you can squeeze into your meal plan without going overboard with your calorie intake:
Pork Tenderloin: 125 Calories
Yes, there’s no mistake in the title. It’s red meat and you can eat it. Pork tenderloins are a great option, because they are thin strips of meat, have a low-fat content and therefore are low in calories in comparison to other pork cuts. An 85-gram pork tenderloin will contain 125 calories, which you can burn off by walking for half an hour or running for 10 minutes.
Chicken Breast: 165 Calories
Chicken breast is a recommended alternative for meat lovers due to its low-fat content. 100 grams of cooked chicken breast contain 165 calories and 31 grams of protein. In order to burn this amount of calories you can walk for for 38 minutes, run for 14 minutes or take a bike ride for 19 minutes.
Sirloin Beef: 243 Calories
Lean beef is also an option which you can include in your meal plan. 100 grams of sirloin beef contain 27 grams of protein and 243 calories. In order to make those calories disappear, you’ll need to walk for approximately an hour, run for 20 minutes or do some bicycling for around half an hour.
