FIT360USA: Low Calorie
Showing posts with label Low Calorie. Show all posts
Showing posts with label Low Calorie. Show all posts
Carbohydrates in a diet should provide 55 to 65% of total calories, each gram of carbohydrate provides 4 kilo calories. So we can see that the main component in a balanced diet is carbohydrates. Foods that provide carbohydrates are mainly bread, grains, cereals, vegetables and fruits. Milk and milk products are also a source of carbohydrates as well as protein.

Carbohydrates in a Diet, Good or Bad for You


In a 2000-calorie diet, between 900 and 1300 calories must come from carbohydrates. This translates into a daily intake of between 225 and 325 carbohydrates per day.

Carbohydrates are the body's main source of energy. They provide the energy through glucose, which is the final component obtained when the body processes or metabolizes food containing carbohydrates. Glucose is required for the cells to function properly and is used by all internal organs, the brain, the muscles.

Another point to take into account when ingesting carbohydrates, is that after being absorbed and broken down into sugars, (glucose being the final product) when passing into the blood it rises in addition to the level of the same, the hormone that regulates it, the insulin. The glycemic index of foods measures how much blood sugar rises after eating a precise amount of a food, if it is high there is a pronounced rise in glycemia and the hormone insulin. This insulin spike triggers biochemical signals that translate into hunger, which can promote excessive calorie intake and possible weight gain if carbohydrates are ingested in excess, or in presentations that lead to rapid absorption (such as liquids), or in processed form, which eliminates the accompanying fiber and vitamins in their natural (unprocessed) state.

When carbohydrates rich in fibre are ingested, sugars tend to pass more slowly into the blood, so that these peaks flatten out, thus indirectly producing more satiety, which helps to control weight. In addition to having less pronounced peaks of insulin, it is beneficial in patients with diabetes, and helps to prevent it in people who do not suffer from it.

It is important to consume carbohydrates in an integral form, be it bread, cereals, or grains. By consuming the whole or complete form of them, in addition to contributing to a better metabolism, we will be providing the necessary amount of fiber to our body, which allows the digestive system to function properly and helps to control blood cholesterol levels.

Fiber in the diet is the substance from plant cells that cannot be broken down by enzymes in the digestive tract. The recommended amount of fiber is 25 to 30 grams per day, from food and not from supplements. Of this amount, it is recommended that 6 to 8 grams come from soluble fiber (dissolves in water).

Practical recommendations

Grains and cereals

Carbohydrates in a Diet - Cereals


  • As a general rule, include at least one serving of whole grains in each meal.
  • Keep a container of oat bran or wheat germ and sprinkle it over salads, soups, breakfast cereals and yogurt.
  • Use whole wheat flour whenever possible when cooking, baking.
  • Choose whole wheat bread. Look at the bread labels and choose the one with the most fiber per slice.
  • Choose cereals with at least 5 grams of fiber per serving.
  • Have whole wheat crackers on hand for a quick snack
  • Cook with brown or wild rice once white, if it is difficult to change, start by mixing them.

Legumes and beans

Carbohydrates in a Diet - Beans


  • Experiment with international dishes, such as Indian or Middle Eastern dishes that use whole grains and legumes.
  • Add beans, chickpeas, or other varieties of beans to your salads. Each serving of ½ cup provides 7 to 8 grams of fiber.
  • The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

Fruits and Vegetables

Carbohydrates in a Diet - Fruits and Vegetables


  • Eat at least 5 servings of fruits and vegetables each day. Eat preferably fresh fruit, which has more fiber than canned fruit. And consume the skin of the fruit whenever possible.
  • Eat fresh fruit for dessert.
  • Eat the whole fruit instead of juices, since they do not have fiber, in addition to having a high glycemic index, because the absorption of them is very fast, so that glucose and insulin levels also rise rapidly.
  • Add chopped dried fruits to your cookies, buns, pancakes, or breads before baking. Dried fruits have more fiber than fresh fruits. For example 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. It should also be noted that dried fruit has many more calories than fresh fruit, so portions should be small if you do not want to gain weight.
  • Add sliced bananas, peaches or other fruits to your wax.
  • Grate carrots on your salads.

Vegetables that provide 3 to 4 grams of fiber per serving are half a cup of peas or cauliflower, 1 cup of carrot, 1 medium sweet potato, or half a cup of pumpkin.

The fruits with the most fiber are apple, orange, tangerine, dog, blueberry, strawberry and raspberry. They have 3 to 4 g of fiber per cup. Raspberry up to 8g.

RELATED: Homemade Low Carb Pancakes Recipe

Carbohydrates in a Diet, Good or Bad for You

Some people get a mental picture of themselves starving to death when they hear the word dieting. They think they have to avoid all food that taste good and spend all their time calculating the calorific value of each and everything they managed to ingest during the day.

15 Zero Calorie Foods That Help You Burn Fat and Slim Down


The process of eating a meal has become a sterile and wearisome process for these dieters who need to calculate and monitor their food every time. Food has become an evil and ominous presence in their life.

In fact, they are foods that many people avoid when they feel hungry. Instead, they eat potato chips, chocolate or biscuits. But for those who want to lose weight or wish to pursue a healthier lifestyle, there are some foods that simply burn more calories than they contain. They contain calories known as “negative calories”. Incorporating these foods into the diet is the best way to succumb to hunger without feeling guilty.

From celery and cucumbers to papaya and asparagus, these are foods that you can eat as much as you want according to health and nutrition experts.

1. Cabbage


Total calories per 100g serving: 25

Cabbage often gets brought up for its ability to prevent cancer and heart disease, and it often ranks on lists of foods that help with weight loss. That’s because it has a calorie count so low you end up burning it off just by going about the normal motions of your day. Cabbage soup is one great way to eat cabbage, as it is a filling meal while containing far fewer calories than most soups.

2. Asparagus


Asparagus Zero Calorie Food


Total calories per 100g serving: 20

Asparagus shows up as a side dish to many meals, and is a great choice because its fibrous nature means it will satisfy your hunger, but the number of calories makes it so it doesn’t add much to your daily total. Eating asparagus fresh on a salad is a crunchy and satisfying treat, while grilling it or steaming it are the two best cooking methods. Be sure to go easy on the butter or oil, as that will bring the calorie count right back up.

3. Cucumber


Total calories per 100g serving: 16

The cucumber is also a major source of vitamin C known for its ability to reduce high levels of inflammation in the body. It also contains ascorbic acid, which helps prevent water retention.

4. Cauliflower


Total calories per 100g serving: 25

High in vitamin C. It can be eaten raw or steamed. Cauliflower is also an excellent source of fiber and vitamin K.


5. Celery

Total calories per 100g serving: 16

It's a clear choice for most dieticians, with about 75 percent of the celery stick actually water and 25 percent fiber. Therefore, the high water content of celery means that you will burn more calories. It is also rich in sodium and potassium.

6. Oranges


Oranges Zero Calorie Food


Total calories per 100g serving: 47

Oranges are known for their Vitamin C, but they’re also low in calories compared to other fruits. Whether or not you expend the total number of calories while eating oranges is debatable, but the point of eating foods this low in calorie is not to cancel out the calories, but to keep your total caloric load for the day lower than normal. You’re trying to create a caloric deficit, and an orange can help reach that goal.

7. Beets


Total calories per 100g serving: 43

If you’re going to use beets as a low calorie food you should stick to fresh beets that you either steam, boil, or grill. If you go with the pickled variety you’ll be adding a bit more calories to the mix. In addition to being low in calories, beets are great for the body, containing betalains, an antioxidant that gives it its color and is only found in a few select foods.

8. Tomatoes


Total calories per 100g serving: 18

It's one of the best foods that must be included in the diet. In addition to being low in calorie content, they are very useful for public health.

Experts say that cooked tomatoes can have the same effect as statins for patients struggling with high levels of cholesterol or high blood pressure. It can be an effective alternative to statins and a class of drugs commonly prescribed for conditions that can lead to heart problems because they contain high levels of lycopene, the compound that gives mature tomatoes its bright red color.

Tomatoes also contain the necessary antioxidants for good health. It also helps reduce the risk of heart attacks and strokes.

9. Papaya


Papaya Zero Calorie Food


Total calories per 100g serving: 43

Rich in vitamin S. And contains a lot of antioxidants “beta-cryptoxanthin”, which is believed to reduce the risk of arthritis. The fiber in papaya is also good for controlling constipation and maintaining cholesterol levels. In addition, they contain antioxidants including vitamins C, E and A.

10. Mushrooms


Total calories per 100g serving: 38

No matter which mushroom you choose to go with, the chances are it’s going to be low in calories. These fungi just don’t know how to be high in calories, so you don’t have to worry when using them in a recipe, or sauteing them as a side dish. Even the big, popular portabella mushroom is low in calories, having only 22 of them in a 100 gram serving. Perhaps that’s why it makes such a great replacement to high calorie beef in mushroom burgers.

11. Grapefruit


Total calories per 100g serving: 42

Grapefruit is often pegged as diet food, a title it deserves seeing how it has been shown to rev up a sluggish metabolism, and is recommended to heart patients after surgery. The calories on this aren’t the lowest you can find, but they’re still not worth mentioning when you’re tallying up your total calories for the day. Fruits in general tend to have more calories than vegetables, but they often bring a preferred flavor to the table as well.

12. Zucchini


Total calories per 100g serving: 17

It’s great news that zucchini is low in calories because it is a popular side dish, and can even be incorporated into things like zucchini bread. It’s a very versatile vegetable that puts up such small numbers in the calorie department, it’s hard to do any damage with it. That being said, too much of a good thing is never good, so you’ll want to use this to help you feel satisfied during a meal without overdoing it.

13. Green apple


Green apple Zero Calorie Food


Total calories per 100g serving: 52

Rich in dietary fiber, which helps to feel full for longer periods of time. A study conducted in 2013 reported that dietary fiber promotes satiety, reduces hunger and is useful for weight loss.

14. Broccoli


Total calories per 100g serving: 34

Broccoli is a wonder-food, there’s no other way to describe it. It’s a cancer-fighting food that is also very low in calories. It’s packed with phytonutrients, as well as fiber so it helps keep your digestive system humming along, which is key to maintaining a proper weight. It even contains plant-based protein which can help you if you’re resistance training to build lean muscle.

15. Chili pepper


Total calories per 100g serving: 40

It's one of the best foods that burn calories. As the pepper has the ability to increase metabolic rate, this, in turn, drives the body to burn more calorie immediately after eating. Pepper also helps curb appetite.

RELATED: How to Get in Shape and Stay in Shape

Please use this list of negative calorie foods wisely. I can't stress this enough. Do not over eat one food, chew your food slowly for more satisfaction. You will also lose more calories that way. Especially, if you eat some of them in their raw state. Use them in salads, soups, smoothies, and hearty side dishes. The possibilities are endless. Have fun! Good luck!

15 Zero Calorie Foods That Help You Burn Fat and Slim Down


Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie


  • 2 tablespoons (16 g) cornstarch
  • 1 cup (235 ml) low sodium chicken broth
  • 3 cups (420 g) cooked chicken breast, diced
  • 1 cup (150 g) red bell pepper, chopped
  • 1 cup (160 g) red onion, chopped
  • 20 ounces (570 g) frozen mixed vegetables
  • 20 ounces (570 g) frozen broccoli
  • 3 cups (610 g) mashed potatoes, prepared according to package directions
  • 1/2 cup (58 g) low fat cheddar cheese, shredded


Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.


6 SERVINGS

Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol

RELATED: Low Calorie Banana Bread Recipe - Uses Artificial Sweeten

Skinny Dinner Under 400 Calories - Really Low in Calories Chicken Shepherd’s Pie

Eating healthy can sometimes seem like a daunting task. If you're used to eating out or eating high fat and high carb meals, it may be an adjustment but one that you can make without sacrificing taste. Yes, it takes a little more preparation and thought to put together healthy meals and snacks that TASTE GOOD! Those last two words, taste good, seem to scare people away from eating healthy. So many think that eating healthy means eating bland chicken breasts with unseasoned rice and steamed veggies without a smidgen of spice. Not the case! You can actually eat delicious food without feeling deprived. My snack idea is the perfect balance of flavor and healthy food.

Healthy Snack: Turkey Cilantro Roll Up


I like to use healthy proteins on hand at all times. Protein seems to be one of the hardest elements to find or grab. To make sure you're prepared, it's a good idea to have hard boiled eggs, baked chicken, organic deli meats and grass-fed beef on hand that have all been cooked. This way you can put together an easy snack without cooking multiple times each day. I also like to add in delicious carbs that are good for you like flavorful veggies and peppers. Quinoa, brown rice, oats and home made granola mixes are also great sources of healthy carbs. Healthy fats are a must! I always keep healthy fats like grass-fed butter, oils and nuts in my refrigerator and pantry. Spices are also a fantastic way to change the flavor without adding a ton of calories or unhealthy ingredients. Balance is key. You want to make sure you've got a solid balance of protein, carbs and fat for all of your meals and snacks. This can help control blood sugar levels so you don't get energy spikes and crashes.

For this snack, we used Plainville Farms Turkey (no carrageenan) with organic spinach and Bolthouse Farms Cilantro Avocado yogurt dressing. We're pretty much in love with these dressings right now because they don't pack a bunch of junk, are based with yogurt and have only 40 calories for 2 tablespoons. You can enjoy them without the guilt!

  • 4 pieces Plainville Farms Turkey
  • 2 Handfuls Organic Spinach
  • 2 Tsp Bolthouse Farms Cilantro Avocado Dressing
  • 1 Roll Up: 2 Pieces of Turkey + 1 Handful Spinach + 1 Tsp Dressing

Assemble your roll ups and enjoy!

Additions + Options: You could easily add extra veggies to this recipe to increase the nutrient value. Peppers, onions and tomatoes would be great options to add in. Herbs such as fresh cilantro would add even more flavor. Add sliced avocado to up your fat content. Get creative with your snacks and you won't be bored or unsatisfied.


RELATED: Low Calorie Banana Bread Recipe



Article Source: http://EzineArticles.com/expert/Margot_Rutigliano/1080973

Healthy Snack: Turkey Cilantro Roll Up

I recently got a bread maker and it has been awesome. The downside is I recently started eating better in order to get rid of some of these extra pounds before Christmas. It's kind of hard to lose weight while making bread in the bread maker. I came up with a really good Banana Bread recipe and I wanted to share it with you all. The benefit of this recipe compared to the normal, "sugared" recipe is that this uses an artificial sweetener. That cuts the calories to 1/3 of the normal amount and saves a lot of precious calories.

Low Calorie Banana Bread Recipe - Uses Artificial Sweetener


The hard part about eating low calorie food is that it usually tastes bad. This recipe, on the other hand, does not taste bad at all-it tastes exactly like normal sugared banana bread. Whenever I have made it for friends and family (2 or 3 times so far), they have never known that it was a low carb, low, calorie substitute of a real version of Banana Bread.

Anyway, onto the recipe. Make sure you follow it exactly how I wrote it and I'm sure you'll soon be enjoying the sweet taste with 1/3 the calories!

Ingredients
  • 1 1/3 cups of all-purpose flour
  • ½ cup of your favorite sugar substitute
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 pinch salt
  • 1 1/4 cup of mashed ripe bananas (You have to wait until they're ripe!)
  • 1 tablespoon canola oil
  • 1/3 cup nonfat, skim milk
  • 1 teaspoon of lemon juice
  • 2 teaspoons vanilla

Directions
  • Preheat oven to 350 degrees
  • Combine lemon juice with milk and let stand for 5 minutes
  • Blend dry ingredients
  • Add oil, milk mixture, and vanilla to mashed bananas and mix well.
  • Pour banana mixture into dry ingredients and stir.
  • Pour batter into a non-stick pan and bake for 45-55 minutes or until ready.
Low Calorie Banana Bread Recipe


It's 1/3 less calories than any other banana bread that I've had in the past but no one I've ever given it to ever realizes it. That's it folks, I just wanted to share this awesome recipe. You can see how simple the recipe is but somehow I manage to ruin it from time to time because my oven is so inconsistent. I started using my Panasonic bread maker to make it and it turns out perfectly every time. In the same vane as a rice cooker, the bread maker makes sure the product is the same every time. I couldn't live with out it. I hope you enjoy it!


Article Source: http://EzineArticles.com/expert/Eric_Ellenbrook/1227451

Low Calorie Banana Bread Recipe - Uses Artificial Sweetener