The World Health Organization (WHO) defines overweight / obesity as an abnormal or excessive accumulation of fat. It is also one of the most common lifestyle (also nutritional) disorders, which occurs due to excessive consumption of fatty and sugary foods. Clinically, 20% more or above ideal body weight is considered obesity; and 10-20% above ideal body weight is considered overweight. Both conditions increase the risk of diabetes, fatty liver disease, high cholesterol, hypertension, heart disease, osteoarthritis, gallstones, cancer, infertility, sleep apnea, psycho-problems. social and many others. That is why it is always suggested to indulge in a balanced diet to maintain a healthy body weight.
(Also read: 10 mistakes to avoid when dieting)
Here we present you the 12 best food options that contain less than 100 calories and help to lose weight effectively:
Eggs are a good source of high quality protein, essential fats, and a variety of vitamins and minerals. These essential nutrients are useful for weight loss. A single soft-boiled egg provides around 90 calories and 6g of protein, which is a very convenient way to lose weight.
Eggs are a good source of protein
A glass of buttermilk (200 ml) provides approximately 78 KC, 4 g of protein, 182 mg of calcium. Being a good source of protein and an extra amount of water, it easily quenches hunger and is a healthy substitute for fatty and sugary foods.
3. Coconut water
Coconut water is a natural low-calorie drink that offers around 20 calories in 100ml and several essential nutrients, which are helpful in maintaining the water-electrolyte balance. This powerful drink quickly kills your appetite and is a healthy substitute for sugary drinks and a healthy way to lose weight.
A common banana provides around 90 calories and is a low glycemic fruit, it provides satiety and can be taken as a snack anytime. It energizes the body and is a good substitute for unhealthy foods; however, it should be taken in moderate amounts.
Bananas are among the low glycemic index fruits
Common One cup of Indian coffee (100ml milk + 1 teaspoon sugar) provides about 90 calories, if you don’t add sugar, besides, it will only offer 70 calories. However, coffee without sugar-milk would be a zero calorie drink. Coffee is scientifically known to curb appetite and boost the body’s metabolism to support weight loss goals.
Apple is a low-calorie fruit (around 65 calories), high in fiber and low on the glycemic index. Due to its low glycemic index properties, it quenches thirst quickly and delays hunger for a long time and is considered a suitable fruit for weight loss goals.
A common orange offers around 40 calories, high in fiber and high in vitamin C. Being a rich source of fiber, it has a low glycemic index and easily reduces appetite and delays hunger. For this reason, it is useful for weight loss.
Oranges are rich in fiber and vitamin C
A medium-sized cucumber provides about 12 calories. As it is rich in fiber and water, it is a low glycemic index food. It easily suppresses appetite and delays hunger. Regular consumption of cucumber is helpful for overall weight loss.
9. Tonic milk
100ml of tonic milk provides around 60 calories and at the same time 3.3g of protein. Due to its nutritional properties, it is a low glycemic index drink and easily provides satiety and easily quenches hunger for weight loss scientifically.
One almond offers about 8.5 calories, however, 10 almonds offer 85 calories. Almonds are high in fiber and are a good source of protein, omega fatty acids, and fiber. Being rich in these nutrients, it easily curbs appetite and can be used as a snack anytime. It is a good substitute for junk food; however, it should be taken in moderate amounts.
Almonds are good sources of omega fatty acids and fiber
Peanuts are a good source of protein, essential fats, and antioxidants. Due to its nutritional qualities, these quickly curb the appetite and delay the hunger process. A tablespoon or 15 grams of peanuts provides around 78 calories. However, it should be taken in moderate amounts and can be used as a snack at any time of the day.
12. Protein powders
Protein is one of the most important nutrients for muscle building and fat loss. One gram of protein provides 4 calories and 20g of protein provides 60 calories. Adding 15-20g of protein to your diet can easily fill the protein gap. For this purpose, nowadays there are varieties of protein powders available in the market, which can be taken for weight loss and muscle building.
(Also read: Weight Loss: 5 Facts About Healthy Eating That Anyone Wishing To Lose Weight Should Know)
Author Biography – Himanshu Rai is a Dietitian and Chief Nutritionist with over 14 years of professional experience in the food and nutrition field and a life member of the Indian Dietetic Association (IDA) and Singapore Nutrition and Dietetics Association (SNDA).
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