Top 10 healthy low-calorie foods for effective weight loss

1. How many calories do you need to lose weight?

Calories are a unit used to measure energy. For the body's organs to function normally, humans need to be provided with enough calories from food and drink. However, if too many calories are consumed, it will lead to excess, causing weight gain and obesity.

Nutrition experts recommend that to lose weight, you need to follow a low-calorie diet but still need to ensure the quality of your meals. In addition, the amount of calorie reduction depends on many factors such as age, weight, level of physical activity...

According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, to lose weight effectively and sustainably, we should reduce energy intake gradually, reducing about 300Kcal/day each week.

For example, a person who is eating 2500Kcal/day and wants to lose weight should reduce 300Kcal per day in the first week. In the second week, continue to reduce 300Kcal per day. In the third week, continue to reduce 300Kcal per day until reaching the desired energy target.

Some low-calorie foods used a lot in meals include vegetables and fruits such as: cucumber, squash, celery, broccoli, tomatoes...

2. Healthy low-calorie foods help lose weight effectively

One of the biggest challenges in losing weight is cutting down on calories. There are many foods that are low in calories but can leave you feeling hungry and craving for more. So, it is wise to choose healthy foods that are low in calories and can help you feel full for a long time below to lose weight effectively.

2.1. Greek yogurt

Greek yogurt is an excellent source of protein that can help curb cravings and promote weight loss.

Although the exact numbers vary depending on the manufacturer, a 150g serving of Greek yogurt typically provides around 130 calories and 11g of protein. When you eat this protein-rich yogurt instead of other snacks like bread, chocolate, etc., you will feel much less hungry, not to mention that yogurt is healthier than other unhealthy snacks.

2.2. Eggs help lose weight

Eggs are one of the best low-calorie foods. One large egg contains about 72 calories, 6 grams of protein, and several important vitamins and minerals that are good for your health.

Eating eggs for breakfast may reduce hunger and increase feelings of fullness. In a small study in women, those who ate eggs for breakfast instead of a bagel felt fuller and consumed 105 fewer calories later in the day.

2.3. Lean meat

Eating lean meat can effectively reduce hunger and cravings between meals. Lean meats such as pork, chicken and lean red meat are low in calories but high in protein. For example, 112g of cooked chicken breast contains about 185 calories and 35g of protein.

Research shows that insufficient protein intake can increase hunger and cravings, while eating more protein can reduce calorie intake and hunger levels. So, choose lean meats to increase your protein intake.

2.4. Fish

A study that looked at the effects of beef, chicken, and fish protein found that fish protein had the greatest impact on feelings of fullness. Fish is rich in protein and heart-healthy fats. Fish protein can reduce appetite and reduce levels of ghrelin, the hormone that stimulates hunger.

To best cut calories, choose lean fish like cod and halibut over higher-calorie options like salmon, sardines, or mackerel.

2.5. Berries

Berries such as strawberries, blueberries, raspberries… contain many vitamins, minerals and antioxidants that are very beneficial. The high fiber content in berries also helps with weight loss and reduces hunger.

Berries are also a source of pectin, a type of fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies. This may also help cut calorie intake to aid weight loss.

2.6. Fresh cheese

Cottage cheese is an excellent source of protein for those who want to lose weight. One cup (226g) of low-fat cottage cheese contains about 28g of protein and only 163 calories. That's why you should add cottage cheese to your list of low-calorie foods for weight loss.

2.7. Beans

Due to their high protein and fiber content, beans like peas and lentils are low-calorie foods that can help keep you full for longer.

For example, one cup (198g) of cooked lentils provides about 230 calories, 15.6g of fiber, and nearly 18g of protein. People feel fuller when they eat legumes than when they eat high-carb meals like pasta and bread.

2.8. Watermelon

Watermelon has a high water content that helps hydrate and feel full while having minimal calories. One cup (152g) of watermelon contains only 46 calories along with a variety of essential micronutrients such as vitamins A and C.

2.9. Chia seeds

Chia seeds are a perfect addition to any weight loss diet because they contain a high amount of protein and fiber while being low in calories. One serving of chia seeds (28g) provides 137 calories, 4.4g of protein, and a whopping 10.6g of fiber.

Chia seeds are particularly high in soluble fiber, a type of fiber that absorbs liquid and swells in the stomach to create a feeling of fullness. Chia seeds can absorb 10-12 times their weight in water and move slowly through the digestive tract, helping you feel fuller for longer.

2.10. Broccoli

Broccoli is always the "star" in weight loss diets. Not only is it low in calories, broccoli is also rich in vitamins, essential minerals, fiber and antioxidants that are beneficial to health.

Raw broccoli is almost 90% water, 7% carbs, 3% protein, and virtually fat-free, providing just 31 calories per cup (91g). One cup of cooked broccoli provides as much vitamin C as an orange and is a good source of beta-carotene. It also contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc.

In short, cutting calories slowly and eating a variety of protein-rich, fiber-rich foods to reduce hunger and cravings will help you lose weight more effectively. In addition to diet, you need to combine an active lifestyle and daily exercise to maintain a healthy weight and improve your mental health. Do not put pressure on yourself to exercise or fast to lose weight because it will be harmful to your health.