Products for weight loss - calorie content and diet menu. List of products used for weight loss

Proper nutrition is an integral part of a healthy lifestyle, especially if you want to lose weight. Many people skip a balanced diet because they think it tastes bad. However, diet foods do not always taste bad. Many of them are very tasty but low in calories. These products should be familiar to anyone who wants to keep their body healthy, monitor their weight and shape.

What foods are considered dietary

In order for the body to receive the necessary nutrients, the diet must always be varied and balanced. Diet products to help you lose weight are plentiful for all housewives. These are vegetables, fruits, meat and fish products, dairy products. Their proper combination provides the body with the necessary minerals and vitamins. To have fun and not gain extra pounds, enrich your menu with the food groups described below. Each has five main components:

healthy food for weight loss
  • Low calorie foods: citrus fruits, cucumbers, lean white fish, mushrooms, tomatoes.
  • Hearty dishes: beans, wholemeal bread, oatmeal, durum wheat pasta, apples.
  • Delicious and healthy food: fruit purees, low-fat chicken pate, crispy vegetables and fruits (apples, carrots), whipped dairy products, berries.
  • Products to always take with you to a light lunch or snack: bananas, cereals, dried fruits, nuts, low-fat dairy products in half-liter packs.
  • Products that do not affect blood sugar: mushrooms, lettuce, lentils, skim milk, berries.
  • Low fat foods: tuna, chicken offal, perch, cottage cheese, seafood.
  • Products for the good appearance of your body: clear water, almonds, flaxseed, olive oil, avocado.
  • Products that do not retain water in the body: cranberries; Berry drinks; green tea, orange juice, celery juice.

List of the lowest calorie foods for weight loss

It is worth eating low-calorie diabetic foods that contain less than 100 kcal per 100 g, there are plenty of them and it is impossible to list them, so we only take the main ones: rice, pumpkin, buckwheat, beans, corn, shrimp, beef. Let’s take a closer look at each product in terms of its usefulness and caloric content.


rice for weight loss

The most useful product in the cereal family. It contains many trace elements, minerals, vitamins, protein and carbohydrates. All of these nutrients make your rice satisfactory. There are many types of rice: white, brown, wild.

  • White rice cooks very quickly, has a beautiful, appetizing appearance and a pleasant taste. The raw caloric content of the product is 344 kcal per 100 grams, but when cooked, it is reduced. Depending on how broth your rice is cooked, the caloric content of the food may vary. 70-80 kcal per 100 grams of rice cooked in water, 80-150 kcal in vegetable soup and 100-120 kcal in milk.
  • Brown rice is much harder than white rice and takes a little longer to cook, but its caloric content is practically the same.
  • Wild (black) rice is also very healthy and low in calories, but should be soaked in water for several hours before cooking. Cooked wild rice contains 344 calories per 100 grams.


pumpkins for weight loss

It is a very healthy, sweet and tasty diet product that contains plenty of B vitamins, carotene, vitamin C, and valuable vitamin D for the body. Pumpkin fiber is easily absorbed even in a weakened human body. They make a variety of dietary foods from this vegetable, cook them, cook them, eat them raw, and use fresh pumpkin juice as a precaution. The pumpkin has a caloric content of 20-22 kcal to 100 g.


buckwheat for weight loss

Due to the complex carbohydrate content of this low-calorie protein product, the effect of satiety lasts for a long time. The caloric content of buckwheat seeds is 313 kcal / 100 g, and buckwheat cooked in 100 g of water contains 92-132 kcal. For dieting, it is not recommended to cook buckwheat in milk, as its caloric content doubles.


beans for weight loss

This product belonging to the legume family is one of the most useful in the presence of complex carbohydrates. Beans are low in calories and contain a large amount of fiber, which allows them to block the absorption of starch and some carbohydrates, preventing them from being converted to excess weight. Suitable for consumption any beans: canned, raw, dried, frozen. The product has a caloric content of 93 kcal and 100 g.


corn for weight loss

The caloric content varies depending on the type of corn. There are basically 100 calories in 100 grams of product. There are valuable substances in the grain. The useful ingredients in corn burn fat cells and remove excess cholesterol from the body, positively affecting human health. Corn porridge is rich in fiber, restores digestion.


shrimp for weight loss

This product is very tasty and full of useful properties. Shrimp is almost free of fat and carbohydrates - up to 5%. A fresh product is low in calories: 73-107 kcal / 100 g, depending on the type of product. When cooked, the caloric content of shrimp increases to 100-120 kcal. Due to the large amount of protein, they quench hunger well while not adding extra pounds to the figure.

beef language

beef tongue for weight loss

It is a valuable source of protein, suitable for both dietary and baby foods. This product has the highest nutritional value compared to pork or lamb tongue. It has a caloric content of 173 kcal per 100 g. The beef tongue must be thoroughly cooked in a large amount of liquid before use. Be sure to remove the skin after cooking.

Dairy products

dairy products for weight loss

It is also useful and necessary to include sour milk diet products in the diet, which burn "excellent" calories. This is due to their high calcium content. Fermented dairy products have a beneficial effect on the gastrointestinal tract, reducingdamage while taking antibiotics.

List of low calorie dairy products:

  • kefir (4% fat) - 59 kcal;
  • kefir (1% fat) - 30 kcal;
  • bold cottage cheese - 156 kcal;
  • sour cream (10% fat) - 116 kcal;
  • skimmed milk (1% fat) - 58 kcal;
  • ryazhenka - 85 kcal;
  • yogurt (1, 5% fat) - 51 kcal;
  • condensed milk without sugar - 135 kcal.
  • fat-free cottage cheese - 86 kcal;
  • hard cheese with up to 45% fat - 240 kcal.

Permitted protein products in the Dukan diet

Dr. Dukan’s famous diet is based on consuming high-protein foods, which Pierre Dukan author and nutrition expert says is the only nutrient a person needs for life. The diet contains 72 protein products that should be consumed according to a special diet. As part of the diet, weight loss has four phases (attack, alternation, consolidation, stabilization). The first two target weight loss and the last two consolidate the result and regulate constant weight.

Dietary foods allowed in the Dukan diet:

  • 12 types of meat - beef fillet, veal kidney and liver, chicken, roast sirloin, roast beef, steak, pork, deep-fried, rabbit, turkey, ham;
  • 26 species of cod - sardine, tuna, tuna, dorado, saury, mackerel, sturgeon, carp, barbel, sprat, flounder, catfish, pike, herring, trout, halibut, cod, burdock, hake, haddock, catfish, skate, salmon, caviar;
  • 8 types of poultry - chicken liver, quail, rooster meat, ostrich, chicken, turkey, pigeon, guinea fowl;
  • 2 types of eggs - chicken and quail;
  • 15 kinds of seafood - octopus, oysters, scallops, crabs, shrimp, sea urchins, tiger prawns, lobsters, trumpets, squid, mussels, lobsters, crabs, squid;
  • 7 types of dairy products - soft cottage cheese, bulk or cottage cheese, sugar-free yoghurt, granulated cottage cheese, milk, kefir.

Dieting recipes

Weight loss is a laborious, complex process in which not all people can follow strict diets. But not all food systems mean giving up delicious food. Diet is not only a way to eliminate excess weight, but also an opportunity to improve the body. There is a huge selection of low calorie delicious foods, here are some recipes.

Rice with fresh apples (excellent for breakfast)

rice with apples for weight loss

Nutritional value in 100 gram containers - 160 kcal


  • rice - 1 tbsp;
  • water - 2 tbsp;
  • apple - 2 pcs;
  • butter - 2 tbsp. l. ;
  • low-fat sour cream - 1 tbsp;
  • vanillin - a pinch;
  • honey - 2 tablespoons. l. ;
  • fresh berries - to taste.

Cooking mode:

  1. Wash the rice well, pour hot water into it, cook for 10 minutes without closing the lid.
  2. Remove the rice dish from the heat and place in a warm place for 15 minutes.
  3. Add the grated apples and a spoonful of honey to the chilled rice. We mix everything up well.
  4. Before use, the sour cream is mixed with vanilla and honey to make the cream. Drink more water with your fruit porridge.

Cottage cheese dessert with fruits

cottage cheese casserole with orange for weight loss

The nutritional value of the food is 167 kcal per 100 grams.


  • gelatin - 2 tbsp. l. ;
  • low-fat cottage cheese - 450 g;
  • water - 100 ml;
  • sugar or stevia - to taste;
  • apple - 1 pc;
  • orange - 1 pc.

Cooking mode:

  1. Whisk the cottage cheese well with a whisk and add the stevia or sugar.
  2. Put the gelatin mixture in the curd and mix well with a whisk to obtain a homogeneous mass.
  3. Apples and oranges or other fruits are cut into slices and placed on the bottom of the molds.
  4. Pour the fruit slices over the cottage cheese mixture.
  5. Leave the molds in the refrigerator overnight.
  6. In the morning, turn the tin over on a saucer and garnish the dessert with berries or marshmallows.

Buckwheat porridge with milk

buckwheat with milk for weight loss

The nutritional value of 100 grams of food is 154 kcal.


  • milk - 200 g;
  • butter - 1 tbsp. l. ;
  • buckwheat - 100 g;
  • water - 50 g;
  • salt - a pinch.

Cooking mode:

  1. In a pan, mix the water and milk, put on the fire.
  2. Pour the well-washed buckwheat into a boiling liquid.
  3. Mix everything thoroughly, salt and boil for 5-10 minutes.
  4. We put the porridge on the steam bath, we make it ready.
  5. Add oil to the finished buckwheat. Use pita bread instead of porridge.

There are many healthy and tasty foods out there and it is not difficult to learn proper nutrition. Prepare your diet based on dietary foods and you will lose weight in front of your eyes while enjoying the mouth-watering food. The point is to exclude harmful products from your menu forever: mayonnaise, ketchup, sausages, chips, smoked meats, spicy foods.