15 Low Calorie Foods

15 Low-Calorie Foods – Affinity Health

Counting calories is one of the most popular and trusted dieting methods for weight loss, so we’ll take you through 15 low calorie foods. The formula is said to be the most simple. A human needs an approximate amount of calories per day to stay fuelled. Eat more than the allotted amount, and you will gain weight; eat less than you need, and lose weight. There are other factors to the low-calorie diet, including exercise, burning calories, and eating low-calorie foods to ensure that you can eat well and be satiated by eating more food with; fewer calories. 

Please do not change your diet before consulting a health professional. Affinity Health aims to provide premier quality, affordable medical insurance to South Africans. We strive to give our clients peace of mind and the highest standard of service when faced with injury or illness.

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But, Firstly – What Exactly Is A Calorie?

A calorie is a unit of energy. Historically, “calorie” was defined as a unit of energy or heat from various sources, including coal or gas, says Live Science. Nutritionally, all food types, fats, proteins, carbohydrates, and sugars contain and produce calories. You can find the number of calories a food contains on the packaging. A quick google search can also avail the nutritional information of fresh produce and more. 

Low-Calorie Foods

“Our brains, muscles — every cell in our body — require energy to function in its optimal state,” said registered nutritionist dietitian in Clayton, Missouri, Jennifer McDaniel. 

There are two types of low-calorie foods, and one is, of course, better than the other. Synthetic or created low cal9orie foods usually have other chemicals included in the ingredients and aren’t as nutrient-dense as natural foods. In general, low-calorie foods — which are usually carbohydrates like fruits and vegetables — won’t leave you as satiated, or satisfied, as more calorie-dense foods contain protein and fat, says Insider. 

Protein, fibre, and fats tend to be the most satiating, while carbohydrates usually leave us feeling hungry shortly after eating. Aim for lower-calorie, nutrient-dense foods. This will allow you to eat enough to be full, on fewer calories. 

Kilojoules to Calories

Contrary to popular belief, Kilojoules and calories are the same units of energy calculated in different ways. Both kiloJoules (kJ) and calories (Cal) are used in the context of nutrition. It’s easy to convert between them, so to convert Calories to kilojoules, multiply the number of Calories by 4 to figure out exactly how much nutritional energy various foods contain. The energy we get from food and drink is measured in kilojoules (kJ). This is the metric term for calories. 

 Calorie Deficits: What You Need To Know

Being in a calorie deficit is eating fewer calories than you need to maintain your weight to lose weight and fat. 

What is a good calorie deficit for weight loss? Experts agree that a healthy weight loss will occur at a deficit of about 500 calories per day. That should help you to lose about half a kilogram of fat every week – this sounds slow, but slow weight loss is more likely to be permanent and come from fat stores instead of muscle mass and water weight. According to WebMD, this is based on a starting point of at least 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men.

Healthy Foods With Low Calories

There are many natural, low-calorie healthy food options that you can add to your diet not to help you lose weight but also to keep you well-nourished and satiated healthily! Adding fruits and veggies is a given, as it gives you that boost of vitamins and minerals you need that will also help you stay energised and motivated to exercise and stay active. Remember, a calorie deficit works best with raised physical activity to burn even more calories and reach your goal faster! 

Below is a list of foods you can try and why they are a great option! 

Greek Yoghurt

The taste may take some getting used to, especially if you prefer your yoghurt on the sweeter side, but Greek yoghurt is a protein-rich dairy product that can be used in desserts, eaten on its own and even in some savoury dishes with a rich sauce. 

It’s an excellent source of many nutrients, is particularly rich in protein, vitamin B12, riboflavin (B2), and selenium, and has many health benefits. When selecting your yoghurt, read the label – some are packed with extra sugar! Compared with regular yoghurt, Greek yoghurt is higher in protein and lower in carbs, says Healthline. 

Berries

Berries are a popular low calories snack, most often used to give flavour and colour to smoothies. The USDA says that 1 cup of raspberries has 64 calories, 1 cup of blackberries has 65 calories, 1 cup of blueberries has 86 calories, and strawberries have 48 calories!

But they aren’t just a low-calorie superfood – Flavonoid-packed berries, such as blueberries and raspberries, are an important part of a cancer-prevention diet, explains Everyday Health. Berries help protect against gastrointestinal, breast, pancreatic, and lung cancers. That may be because compounds like anthocyanins and flavonoids may help reduce inflammation. It also protects cells from DNA damage that leads to cancer and stops the spread of malignant cells.

Popcorn

 The jury is out on whether popcorn is a diet snack, as it packs a punch of carbohydrates, but because of popcorn’s high fibre content, low-calorie count, and low energy density, it is seen as a weight loss aid. That’s why we’ve included it as one of our low calorie foods. Plus, it is really tasty – don’t add butter or too much salt as that packs the calories back in.