Introduction to the Low-Carb Diet
If you are reading this, you are probably looking for a list of low-carb diet foods to lose weight, but, first of all, let us tell you that it is not the caloric content of foods that you have to focus on to achieve your goal, but the nutritional composition of everything you eat daily. According to Dr. Concepción Vidales Aznar, head of the MartÃn del Yerro-Anselem Nutrigenetics Unit, "calorie restriction can be a problem in people with low or normal weight but with some vitamin or mineral deficiency, in eating disorders, or in psychiatric patients, in cancer patients or those undergoing treatment, or in pregnant women without overweight problems". Now, there are situations in which counting calories in food may be relevant.
Below, we show you a complete list of low-carb diet foods and tell you the best way to prepare them.
Boiled wheat semolina
It has 54 kilocalories per 100 grams of food. Of all the cereals and derivatives included in the food composition tables of the CESNID (Center for Higher Education in Human Nutrition and Dietetics of the University of Barcelona), it is one of those that has the least caloric content.
Pasteurized skimmed milk
It only has 33 kilocalories per 100 grams. But you have to consider in which cases it is better for you to drink semi-skimmed milk, which, among other things, is more satiating. Consult with a professional. It is not just the caloric intake that you are interested in knowing.
Natural skimmed yogurt
Thirty-nine kilocalories per 100 grams of natural skimmed yogurt, but, as dietitian-nutritionist Blanca GarcÃa-Orea reminds us in her publications, "yogurt should be taken whole and without sugar.
0% yogurt with vitamin D: "It's absurd because vitamin D needs fat to be absorbed, so adding vitamin D and removing fat is pure marketing," he says.
Skimmed yogurt: "To get in shape, it is the best chance to focus on great fats, to cause you to feel more full, and to have more energy with less kilocalories (because you eat less by getting full sooner). It helps your brain because it needs fat. Hormones also work with fat. You'll be in a better mood, and you'll look better," he says.
Curd
If you are looking for a dairy dessert that is less common than yogurt but low in calories for a special occasion, you can opt for curd, which has 85 kilocalories per 100 grams of food. And you can prepare it in a healthy version yourself! Carlos RÃos' realfooder healthy curd is a delight.
Fresh cow cheese
We continue with dairy products, and, for those who are addicted to cheese, we have good news: fresh cow's cheese, 0% fat and natural, has only 47 kilocalories per 100 grams of food. And a "bad" one: it is better to eat dairy products whole. We gave you Blancanutri's explanation above. The satiety index is also something that must be considered, and "zero percent" makes us hungry in a short time.
Grilled, skinless turkey breast
Of all the meats and derivatives included in the tables, grilled skinless turkey breast has the fewest calories, with 143 calories per 100 grams. A great, healthy option! But remember that only a varied diet can be considered healthy.
Extra-cooked ham
Cooked ham has 106 kilocalories per 100 grams of food but is more fat than turkey, for example. Only a nutritionist will know how to tell you what is best for you to prioritize. And, in any case, not all options are valid because the food industry tries to make a fool of itself. You have to look at the percentage of meat in the turkey and ham in the supermarket. They usually contain potato starch and sugar, and this does not interest you.
Soft-boiled egg
The egg offers many possibilities, but the two least caloric preparations are the soft-boiled egg, which provides 144 kilocalories per 100 grams, and the hard-boiled egg, with 146.
Steamed sole
The prepared fish that has the fewest calories, according to the tables we have consulted, is steamed sole. It provides 70 kilocalories per 100 grams. We are not taking too much into account raw fish and meat in this selection because these are usually eaten as part of other sushi or steak tartare-type preparations and not in isolation, as a fish can be consumed for dinner, for example. Among raw fish, monkfish and whiting have the fewest calories. Drained natural canned tuna does not have too much (108 per 100 grams) either.
Baked pike
If you like baked fish, one of the ones with the fewest calories (94 per 100 grams) is pike.
Cockles
If you are on a low-calorie diet and don't know which snack to choose, you will like to know that naturally canned cockles only have 73 kilocalories per 100 grams of food. If you are low in iron, they will also be great for you. If you have anemia during pregnancy, they will be your ally. They are not raw but cooked, so they will be your star appetizer.
Oysters
If you have something to celebrate and you want to do it with a glamorous, low-calorie appetizer, go for oysters, which only have 64 calories per 100 grams.
Boiled mussels
Steamed mussels are also a good starter and only have 104 kilocalories per 100 grams of food.
Periwinkles
An entertaining and very low-calorie appetizer is boiled periwinkles. They only provide 94 kilocalories per 100 grams of food.
Celery
If you are a fan of crudités, you will like to know that raw celery has only 10 calories per 100 grams of food. Accompany it with a cream cheese made with one of the ones we have proposed on this list, and voilà ! A healthy, nutritious, and low-calorie snack
Raw watercress
If you are bored of salads with lettuce as a base, it will be great news for you to know that watercress only provides nine calories per 100 grams. It is delicious and gives your preparations a much more "instagrammable" appearance. You are warned.
Canned white asparagus
White asparagus is also a good serving idea that we can add if we are going to organize a snack at home and we want to have low-calorie options. Those that come canned have only 13 kilocalories per 100 grams of food.
Boiled green asparagus
If you are more into green asparagus than white asparagus, we suggest you eat them boiled instead of grilled or baked, although they are also great options. Prepared in this way, they only provide 20 kilocalories per 100 grams of food and can be a good ingredient in salads because, as you probably know, they are very diuretic, which means that they help prevent fluid retention, which is one of the major problems in weight stagnation.
Spinach
Whether raw or boiled, spinach provides very few calories. Like watercress, they are more attractive than lettuce, so your salads will be super pretty. They provide you with 18 and 24 kilocalories per 100 grams, respectively. Lettuce has 16 kilocalories per 100 grams of food, so if you were wondering if there was much difference
Canned sprouted soybeans
If you are looking for a different ingredient that gives your salads a fresh and crunchy touch, that ingredient is canned sprouted soybeans. It only has 13 kilocalories per 100 grams.
Canned hearts of palm
In line with the previous one, palm hearts, with 46 kilocalories per 100 grams, are also an interesting ingredient to add to the most creative salads.
Boiled turnip
If you are a fan of cooked potatoes, which, by the way, have no reason not to be part, as supermodels like Miranda Kerr demonstrate, of a healthy diet, but you want to reduce the calories in your diet, you can accompany your meats and fish with boiled turnips, which only have 16 kilocalories per 100 grams of food.
Raw radish
Raw radish has only 15 calories per 100 grams of food and is a very interesting appetizer. It's also great for giving a crunchy touch to salads. With a little EVOO and salt, it's addictive!
Boiled leek
Whether as a substitute for potatoes in a light omelet for dinner or accompanied (write this idea down) with feta or fresh Burgos cheese and turkey breast, boiled leek is a very interesting option. It only provides 17 kilocalories per 100 grams of food. And it doesn't take long to prepare!
Boiled artichoke
Boiled artichokes can be the perfect accompaniment to delicious whole-wheat pasta. Remember that, as dietitian-nutritionist Fatima Japan recommends, the best thing to do is to go for "things with pasta and not pasta with things," so the more vegetables and proteins you add to your spaghetti or macaroni, the better. Boiled artichokes only have 18 kilocalories per 100 grams of food.
Raw Zucchini
Raw zucchini only has 17 kilocalories per 100 grams of food. And at this point, you may be wondering, but how do I consume it raw? Well, have you tried zucchini carpaccio? Prepare it with parmesan and pomegranate in the fall! It is enough to slice it very thin with the help of a mandoline. You'll love it!
Raw cauliflower
In line with the previous one, we have cauliflower. If you consume it raw, 100 grams will only provide you with 22 kilocalories. And how can you do it? Chop it and give it a light blow of heat in a pan in which you have previously browned some garlic in EVOO. You will have made "coulirroz", as the Futurlife 21 girls call fake cauliflower rice (because of the appearance that the vegetable prepared in this way takes), and you can accompany it however you like.
Canned green beans
Canned green beans, if accompanied by a hard-boiled egg and boiled turnips, make a very good and very low-calorie salad because the other two ingredients are also present in this list of low-calorie foods. 100 grams of canned green beans only provide 18 kilocalories.
Raw cucumber
Raw cucumber has only 12 kilocalories per 100 grams and is a fresh and light accompaniment perfect for any meat or a good ingredient for your favorite salads.
Canned mushrooms
If you don't have time to cook when you get home from work, you want to have dinner, and you follow a low-calorie diet, you don't have to resign yourself and opt for easy, high-calorie, and hyperpalatable options (something common because the brain betrays us and looks for quick rewards after long days). in the office). You can opt for a mushroom scramble, for example. It is prepared in a jiffy, and 100 grams of canned mushrooms only have 11 kilocachlories.
Canned stew
The same thing happens if you have to prepare a quick lunch box with food for work and you don't have time to make any of the recipes from the nutritionists who, for this purpose, in HELLO! we have recommended you. You can make an express stir-fry with boiled eggs and a canned stew with canned natural tuna, for example. 100 grams of canned vegetable stew have only 44 kilocalories. Make sure it carries nothing but water. If it has ascorbic acid, nothing happens (it's vitamin C), but don't have sugar!
Boiled frozen peas
Peas sautéed with garlic, onion, ham, and boiled egg are also a very healthy, low-calorie option. Especially if the onion, like peas, is boiled and the ham is cooked extra (which appears on this list). Boiled frozen peas provide 60 calories per 100 grams. If you choose canned peas, they will have 83, but be careful because canned peas usually contain a lot of sugar.
Boiled potato
Boiled potatoes greatly calm the stomach when there is discomfort. We have demonized it, and, as we mentioned above, it can perfectly be part of a healthy diet. Boiled, it only has 79 kilocalories per 100 grams and is a food with a high satiety index.
Mashed potatoes with milk
If you feel more like preparing the potato in some way, we recommend doing it mashed and with milk. If you are looking to lose weight, this preparation may not be in your plans. Although you should consult an expert who can analyze your specific case, you will be surprised to know that mashed potatoes made only with milk (without cream or flour) only provide 94 kilocalories per 100 grams.
Strawberry
Fruits in general have very few calories and do not usually exceed 80 per 100 grams of food, but we are going to stick with those that have between 20 and 30, not to mention them all (although it would be the most pertinent). Strawberry, for example, has only 27 kilocalories per 100 grams. And how good it is!
Melon
The melon also has between 20 and 30 kilocalories per 100 grams. Specifically, it has 26, since it is practically water.
Roasted chestnut
If you like nuts, one of the most interesting in a low-calorie diet is roasted chestnuts, which have 223 kilocalories per 100 grams of food. Nuts in general provide many calories but also many good fats and are very interesting within the framework of a healthy diet. In fact, they are also part of diets prepared by professionals for weight loss. Remember that only an expert can evaluate your specific case.
Popcorn
If, from time to time, you want to opt for a healthy snack that does not provide many calories, discard ultra-processed ones to begin with. Stick, for example, with popcorn. We are not talking about microwave popcorn, but about popcorn without oil or salt that is made at home. These provide 337 calories per 100 grams compared to the 538 that, for example, 100 grams of bagged potato chips can provide.
Soy sauce
Although nutritionists generally advise against including sauces in a healthy diet, they do accept homemade ones with quality, nutritious ingredients, such as soy sauce, which also does not have too many calories. It has 58 per 100 grams, compared to the 795 that an aioli has, for example. But we recommend choosing it low in salt.
Fresh parsley
100 grams of parsley have only 28 calories, so if you miss sauces in your meals, you can opt for a dressing of oil, salt, and vinegar with a little chopped parsley. Even whole wheat pasta like this is delicious!
Soups
Among the dishes made with few calories, soups stand out. For every 100 grams, those with the fewest calories are:
Poultry soup with noodles (better if they are whole wheat): 30 kilocalories
Onion soup: 67 kilocalories
Vegetable soup: 40 kilocalories
The drinks deserve a separate chapter. There is a lot of literature on juices, and we are not going to recommend the consumption of soft drinks or alcohol in this article. Sparkling or still water will always be a great option, and you can always flavor it with fruits and vegetables. Cucumber, strawberries, or lemon are good options in this regard. Also, mint and peppermint
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