Weight loss is achieved by creating a caloric deficit in your body. This is a process where the amount of calories you are taking in is less than the amount you are expending. When you add in a regular workout routine, you can progressively lose 1 to 2 pounds per week or more. To make this process easier, you can add in nutrient-dense foods that are low in calories.
Greens
Spinach is a type of green that is high in vitamin K, iron, fiber and water content, and it even has a moderate amount of protein. You get all these nutritional benefits from spinach with only 22 calories in a 100 g serving. Other greens that are low in calories include all types of lettuce, kale, collards, arugula, chard and endive.
Vegetables
Vegetables are high in fiber, vitamins, minerals and water content. With the exception of potatoes and avocados, most vegetables are also low-calorie foods. Cabbage, broccoli, beets, cauliflower, carrots, asparagus, artichokes, green beans, mushrooms, celery, cucumbers, peppers, tomatoes and eggplant all have less than 50 calories per serving.
Fruits
Fruits are high in fiber, natural sugar, vitamins and water content. Due to their sugar content, fruits have slightly more calories than vegetables, but they are still low. Fruits with less than 80 calories per serving include apples, apricots, cherries, berries, cantaloupe, kiwi, grapefruit, lemons, limes, strawberries, pineapples, oranges, peaches and plums.
Dairy
Dairy products are high in protein, calcium, fat and calories, but there are low-fat and fat-free versions that have lower calorie counts. Skim milk has approximately 90 calories per cup, fat-free plain yogurt has approximately 140 calories per cup and fat-free cottage cheese has approximately 80 calories per 4 oz serving.
Egg Whites
Eggs are high in protein, choline, vitamin B12, amino acids, cholesterol and fat. The whole egg, including the yolk, is high in calories, but the egg white by itself has just over 15 calories.
Snacks and Condiments
Plain popcorn, low-fat chips and rice cakes are all types of snacks that are low in calories. A single rice cake has approximately 35 calories. Ketchup, mustard, soy sauce and salsa are all low-calorie condiments. They have 15 calories or less per tablespoon.
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