In Shape Through Foods With Negative Caloric Intake

When weight control is important to us, there are a few questions we need to ask ourselves in order to build a regimen that is appropriate for our plans.

First of all, we need to figure out how many calories we normally consume per day. And they, accordingly, should be reduced a little.  Usually the recommendations for a healthy person in active age are a little over 2000 kcal. I don't know about you, but to me such a figure has always seemed too great. 

Hence immediately the second most important question - what physical activity do I have during the day? Usually, according to her, nutritionists build our personal diets. And they are developed based on gender, height, weight, body fat percentage, age and goals we set. The regime is different if we want to lose 5 kg and 20 kg. The same goes for the deadlines - whether we want to lose 5 kg in a month or half a year or to avoid the yo-yo effect after weight loss.

Then, when we are looking for a slight weight reduction, because the belt on our jeans tightens, we can resort to auto-correction of our diet. The tips also work if we are trying to maintain difficult weight or we have felt that we have overdosed on food for a few days. In all others, the diet is reasonable to be prepared by a specialist with medical education and qualifications.

How can we help ourselves - by eating foods that de facto bring in fewer calories than our body uses to absorb them. Regular eating of selected products is also a healthier solution than depriving you of breakfast or lunch or drastically shrinking the menu.

Which products can be included in the list of products with "negative caloric intake"?

First of all, celery . Of course, it is not a vegetable to eat and eat, we use it more as a spice. Adding it to the soup tastes nice. In most cases, the hunger or insatiability we experience is due to a lack of taste or addiction to ready-to-eat foods. Celery, in addition to being extremely low in calories - contains only 16 kcal per 100 g and is rich in nutrients. It contains vitamin A, vitamin C and folic acid. And it is rich in fiber, which is mainly due to the "negative" energy imports. 

Carrots can be mentioned immediately after it . They contain 41 kcal per 100 g and are rich in vitamins A, C, K, as well as manganese and potassium. Apart from the fact that celery gives excellent options for diet soups in combination with other vegetables and products, they can be eaten for breakfast every time you feel hungry. Their raw fiber creates a feeling of fullness in the stomach for a long time and will force our body to expend a lot of energy in the process of digestion. 

Tomatoes have always been considered a dietary product. They contain only 19 kcal per 100 g. As the main product in the salad, they can give satiety, a lot of fiber, vitamin C, potassium and antioxidants. However, it is good to use a little useful fat for the absorption of the useful elements of the salad - for example, virgin olive oil. The inclusion of cheese, ham, cheese, eggs and even a little breadcrumbs can slow down starvation soon and turn a salad into a tonic lunch dish or a side dish to a piece of fish or tender meat. 

Broccoli is one of the most useful vegetables available. They are rich in fiber, vitamin C and antioxidants with antitumor effect. Calories are only 34 per 100 grams. However, in order to make the most of its health value, there is a rule for their preparation. Do not tolerate more than 5 minutes of heat treatment. They remain a bit tough to consume, but chewing is a friend of weight loss - because it wastes energy and because the act of eating is prolonged and as a result we ingest less food.

Watermelon also has a place in the list of dietary products . Although it is a fruit and sweet, it is low in calories - 30 kcal / 100 g - and rich in fiber. For higher weight goals, it is still good to be careful about the amount of watermelon you eat at one time. In case of mild blood glucose disorders, it is preferable to eat for dessert and garnish with cheese to avoid "injecting" sugars into the body.

The list can be extended with: zucchini, cucumbers, grapefruit, strawberries and berries, green leafy vegetables, green beans, cabbage, peppers, mushrooms, apples and more.

Whether a vegetable, fruit or other product is suitable, you can judge by understanding its caloric content - it should be lower, as well as whether it is rich enough in fiber. It should also have a low glycemic index, ie it is important not so much the amount of sugar and carbohydrates it contains, but the time for which they are broken down and absorbed by the body.

Including more improved foods in the menu balances the diet and allows better control of the calories we ingest without feeling hungry and our body is deficient in nutrients.