When we eat food we don’t even think about the calories in the food. But we need to know about it. Because eating low-calorie foods can lead to longevity.
A study published in the Journal of Metabolism concluded that eating 15% fewer calories over two years can protect against aging, cancer, diabetes, and Alzheimer’s disease. A low-calorie diet lowers the metabolic rate and reduces the free radicals. These free radicals are harmful to us.
The only reason for weight gain is to consume more calories than the body needs, so to lose weight, the body needs to reduce the number of calories.
Being overweight can lead to many health risks. Such as high blood pressure, type-2 diabetes, heart disease, hypertension, arthritis, cancer, etc. We like to eat so we often eat extra food. And these extra calories are stored in our body in the form of fat and weight gain.
We need energy or calories for everything we do in our daily lives. But not above the need. When you exercise or do physical work, the body generates heat and consumes energy, resulting in calorie burning.
How many calories does a person need in a day?
An adult needs 1200 calories daily. With this amount in mind, if we choose our daily diet, it will be very healthy. Here are some low-calorie foods:
Eggs are very nutritious because they are low in calories but rich in many important nutrients. An egg contains about 72 calories, 6 grams of protein, and other vitamins and minerals. Studies suggest that starting your day with eggs can reduce appetite and increase fullness.
A study of 30 women found that those who ate eggs instead of bread for breakfast had a greater sense of fullness and needed fewer calories for the rest of the day.
Another experiment found that a high-protein breakfast prevented us from eating a variety of snacks and slowed down the process of emptying our stomachs. It lowers the levels of the hormone ghrelin, which is responsible for our hunger.
High-fat french fries and potato chips made from potatoes are considered unhealthy and harmful foods. However, the truth is that potatoes are healthy and nutritious food.
A medium-sized cooked potato with peel has 161 calories and 4 grams of protein. Potatoes also contain fiber. Potatoes contain certain compounds that can reduce appetite and reduce food intake.
Sour yogurt is a great source of protein which helps in weight loss. 2/3 cup (150 grams) of sour yogurt usually contains about 130 calories and 11 grams of protein.
Soup is one of the healthiest and low-calorie foods. Some studies suggest that liquid foods (soups) may satisfy hunger more than solid foods (nuts) – even if they contain the same amount of nutrients.
For example, a survey of 12 people suggested that cold soup was more effective in reducing appetite. Another study found that eating soup before lunch reduced calorie intake by 20%.
The popcorn tops the filling chart as the most low-calorie snack. 1 cup (6 grams) of air-popped popcorn contains only 31 calories to meet the body’s need for dietary fiber. Fiber slows down the digestion process, reduces appetite and cravings for food, and keeps blood sugar levels stable.
Popcorn helps reduce appetite and keep the stomach full more than many other popular foods. In fact, a study of 35 people found that those who ate 100 calorie popcorn were fuller and more satisfied than those who ate 150 calorie potato chips.
However, keep in mind that these benefits apply to normal popcorn. Popcorn made with lots of unhealthy fats, artificially flavored and salty or sugary, increases calories.
Fish is high in protein and heart-healthy fats. For example, a 3-ounce (75 gram) codfish has 15 grams of protein and 60 calories. Some studies suggest that increasing protein intake may reduce appetite.
Evaluating the effects of beef, chicken, and fish protein, one study found that fish protein had the greatest effect on the feeling of fullness.
Berries – Strawberries, blueberries, raspberries, and blackberries, a variety of berries that are rich in vitamins, minerals, and antioxidants that can keep you healthy.
The high fiber in berries helps to reduce weight and reduce appetite. For example, 1 cup (148 grams) of blueberries contains only 64 calories and 3.6 grams of fiber. Berry is a great source of pectin.
It contains a type of dietary fiber that helps reduce appetite and helps in weight loss and calorie reduction. One study found that eating berries as an afternoon snack reduced our calorie intake for the rest of the day.
Cottage cheese is a great source of protein and a great snack for weight loss. One cup (228 grams) of low-fat cottage cheese contains about 28 grams of protein and only 163 calories.
Multiple studies have shown that eating protein from cottage cheese reduces appetite levels. Some studies further suggest that eating protein may reduce appetite.
A study of 30 healthy adults even found that those who ate cottage cheese and eggs had reduced appetite.
Lean meat can effectively reduce appetite. Chicken, turkey, and red meat are low in fat. These meats are low in calories but high in protein.
For example, 4 ounces (112 grams) of cooked chicken breast meat contains about 175 calories and 35 grams of protein. One study found that people who ate high-protein foods, including meat, had lower calorie intake, and those who ate non-meat foods had higher calorie intake.
Everyone’s favorite summer fruit watermelon. Watermelon contains a high amount of water to replenish the drinking part of our body so we can provide fewer calories.
One cup (152 grams) of watermelon contains 46 calories as well as a storehouse of essential micronutrients like vitamins “A” and “C”.
Also, low-calorie foods can reduce body weight and reduce calorie intake. In fact, in one study of 49 women, they found an equal number of calories from fruit instead of oat cookies and reduced calorie intake and body weight.
If you want to lose weight, you can have confidence in cucumber by closing your eyes. 100 grams of cucumber has only 16 calories. It contains a lot of water.
It is not necessary to have an appetite to eat fewer calories. We can reduce our appetite by eating a variety of foods rich in protein and fiber. This low-calorie diet with an active lifestyle and healthy diet is the key to our long life.