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About Low Calorie Foods

For those looking to lose weight, including low-calorie foods in your diet is an essential step. Achieving your weight goals can be a long yet satisfying journey, if done right. Dietary factors come into play here, and are meant to effectively complement your exercise and sleep routine. If weight loss is what you're considering, low calorie foods are the way to do it in terms of your diet. However, many low calorie Indian foods can leave you feeling hungry and craving for more, which can lead to strong hunger pangs and eventually, binge eating. Let's look at some great low calorie foods that will keep you healthy and satisfied.

Low Calorie Food List

  • Apples

Apples are highly nutritious and perhaps the lowest calorie fruit in the north of India. One cup (125 grams) of apple slices has 57 calories and almost three grams of dietary fibre. Since your body has to burn energy to digest apples, the net amount of calories provided by this fruit is probably fewer than reported.

  • Arugula (Palak)

Arugula is a dark, leafy green with a peppery flavour. It’s commonly used in salads, is rich in vitamin K and also contains folate, calcium and potassium. One-half cup (10 grams) of arugula has only three calories.

  • Asparagus

Asparagus is a flowering vegetable that comes in green, white and purple varieties. All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease. One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively.

  • Beets

Beets are root vegetables that typically have a deep-red or purple colour. One of the most researched benefits of beets is their potential to lower blood pressure. Beets contain only 59 calories per cup (136 grams) and 13% of the DV for potassium.

  • Broccoli

Broccoli is one of the most nutritious vegetables on the planet. It’s a member of the cruciferous family of vegetables and may help fight cancer. One cup (91 grams) of broccoli has only 31 calories and over 100% of the amount of vitamin C that most people need per day.

  • Soup

There are many varieties of soup, including chicken, beef and vegetables. It can be eaten alone or used as a base for broth and stews. Depending on the type of soup, one cup — or about 240 ml — usually contains 7–12 calories.

  • Brussels Sprouts

Brussels sprouts are highly nutritious vegetables. They resemble mini cabbages and can be eaten raw or cooked. Research shows that eating Brussels sprouts may protect against DNA damage due to their high vitamin C content. These nutritional powerhouses only have 38 calories per cup (88 grams).

  • Cabbage

Cabbage is a vegetable with green or purple leaves. It’s a common ingredient in slaws and salads. Fermented cabbage is known as sauerkraut. It’s very low in calories and contains only 22 calories per cup (89 grams) .

  • Carrots

Carrots are very popular vegetables. They’re usually thin and orange, but can also be red, yellow, purple or white. Most people associate good eyesight with eating carrots since they’re rich in beta-carotene, which can be converted to vitamin A. Getting enough vitamin A is necessary for proper vision. A one-cup serving (128 grams) of carrots has only 53 calories and over 400% of the DV for vitamin A.

  • Cauliflower

Cauliflower is typically seen as a white head inside green leaves. Less common varieties have purple, orange and yellow heads. In recent years, cauliflower has become very popular as a substitute for higher-carb vegetables or grains. One cup (100 grams) of cauliflower has 25 calories and only five grams of carbs.

  • Celery

Celery is one of the most well-known, low-calorie foods. Its long, green stalks contain insoluble fibre that may go undigested through your body, thus contributing no calories. Celery also has a high water content, making it naturally low in calories. There are only 18 calories in one cup (110 grams) of chopped celery .

  • 1Chard

Chard is a leafy green that comes in several varieties. It’s extremely high in vitamin K, a nutrient that helps with proper blood clotting. One cup (36 grams) of chard has only 7 calories and contains 374% of the DV for vitamin K.

  • 1Oranges

Oranges are a common fruit in India and are known for their high vitamin C content. One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories (20).

  • 1Cucumbers

Cucumbers are a refreshing vegetable commonly found in salads. They’re also used to flavour water along with fruits and herbs. Since cucumbers are mostly water, they’re very low in calories — one-half cup (52 grams) only has 8.

  • 1Fennel

Fennel is a bulbous vegetable with a faint licorice taste. Dried fennel seeds are used to add an anise flavour to dishes. Fennel can be enjoyed raw, roasted or braised. There are 27 calories in one cup (87 grams) of raw fennel.

  • Eggs

Eggs are high in protein and low in calories, making them one of the healthiest breakfast options to enhance weight loss.

  • Fish

Fish is packed with protein, which has been linked to weight loss, in part because it keeps you feeling full and you digest it more slowly.

  • Yogurt

Consuming yogurt has been linked to increased weight loss and reduced body fat. Greek yogurt is a particularly good choice because it's naturally low in fat and high in protein.

  • Tomatoes

Tomatoes are a versatile, low-calorie vegetable that make a great snack. They are very low calorie but surprisingly satiating. Their robust flavor, high water content, and fiber content will help you feel satisfied for a long time.

  • Popcorn

Air-popped popcorn without any oil or butter has just 31 calories per cup, making it a very low-calorie snack perfect for when you're craving something salty and crunchy.

5 Foods that Contain Almost Zero Calories

In addition to the food mentioned above, there are certain types of foods that contain almost zero calories. These foods can be purchased at your local vegetable market and are a great source of nutrients.

The list of almost zero calorie foods are mentioned below:

  • Garlic

Garlic has a strong smell and taste and is used widely in cooking to add flavour to dishes. Garlic has been used for centuries as a remedy for various illnesses. Research suggests that it may decrease blood pressure and fight infections or even cancer. One clove (3 grams) of garlic has only 5 calories.

  • Grapefruit

Grapefruits are one of the most delicious and nutritious citrus fruits. They can be enjoyed on their own or on top of yogurt, salad or even fish. Certain compounds in grapefruit may decrease cholesterol levels and increase metabolism. There are 52 calories in half a grapefruit (123 grams).

  • Lemons

The juice and zest of lemons and limes are widely used to flavour water, salad dressings, marinades and alcoholic drinks. Citrus does more than just add flavour. Research shows that lemon juice has compounds that can act as antioxidants to fight and prevent diseases in your body. One fluid ounce (30 grams) of lemon or lime juice has only 8 calories.

  • Onions

Onions are a very popular vegetable. Varieties of onions include red, white and yellow, as well as spring onions or scallions. Even though the taste differs depending on the type, all onions have very few calories - one medium onion (110 grams) has approximately 44 calories.

  • Peppers

Peppers come in many colours, shapes and sizes. Popular types include bell peppers and jalapeños. Research shows that bell peppers are particularly high in antioxidants and may protect the body from the damaging effects of oxidation. There are only 46 calories in one cup (149 grams) of chopped, red bell peppers.

How to Keep Your Calories And Weight in Check

Now that you’ve managed to lose some weight, how do you keep your current regime for an extended period of time? There are a few simple things you can do to keep your calories and weight in check.

  • Substitute unhealthy food with low calorie foods.

  • Avoid being tempted to snack.

  • Use a BMI calculator to check calorie intake and daily food consumption.

  • Plan your meals and your diet plan regularly.

  • Increase your weight loss program with exercise.

  • Get a weighing scale and use it regularly.

  • Don’t miss breakfast. It’s the most important meal of the day.

Final Thoughts

Once you begin to see improvements in your overall health and weight reduction, maintain your weight loss program by inculcating low calorie foods for weight loss to keep your weight in check. Consuming foods low in calories is a great way to cut down on calories and get the proper nutrition that your body needs. This will involve adopting a new lifestyle, as opposed to making dietary changes. While you are at it, ensure that you also take the necessary precautions when it comes to health emergencies that strike without a warning. An adequate health insurance would be good to begin with, in case the medical costs are too overwhelming.

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