Foods that help with dieting due to low calories.. What about three meals a day?

To lose weight, it helps to eat foods that are low in calories and provide a feeling of fullness.

 

It's mainly vegetables.

 

It is common to focus on salads during dieting and add protein-rich chicken breast.

 

This is because excessively reducing carbohydrates in a diet causes rapid muscle loss.

 

Let's identify low-calorie foods centered around three meals a day.

 

1) Morning

 

◆ Cabbage

 

 

A vegetable that can take care of both stomach health and dieting in the morning.

 

Drinking a glass of water immediately after waking up and then eating cabbage helps soothe the stomach.

 

The vitamin U component in cabbage protects the stomach lining and has a healing effect on already damaged stomach walls. It also helps improve stomach inflammation.

 

Cabbage has a low calorie content of 20 kcal per 100g, but it provides a significant sense of fullness, helping to prevent overeating at lunch.

 

The convenience of cutting cabbage nicely the day before, storing it in the refrigerator, and being able to eat it immediately in the morning cannot be overlooked.

 

Cucumber

 

The 'eratin' component that gives cucumbers their bitterness also acts to protect the stomach.

 

It also helps digest other foods.

 

Above all, the crisp, refreshing sensation makes the morning feel invigorating.

 

70g of cucumber has only 9.8 kcal, making it a good diet food.

 

Rich in moisture, it is good for replenishing water that may be lacking during weight loss. If the face or other areas are swollen, it also helps reduce swelling.

 

◆ Boiled Egg

 

 

Boiled eggs have slightly higher calories compared to vegetables, but eating one in the morning is worth it.

 

If you don't eat the yolk, it contains only 56 kcal per 100g.

 

Including the yolk, it contains 143 kcal, which is slightly higher than chicken breast (128 kcal). Boiling it the day before makes it convenient to eat and provides a significant sense of fullness, making it good for preventing overeating at lunch. It contains a lot of high-quality protein, which helps maintain muscle.

 

A diet that drastically reduces carbohydrates tends to lead to muscle loss.

 

You should supplement your protein intake with chicken breast or boiled eggs.

 

2) Lunch

 

The most troublesome time for office workers on a diet is 바로 lunch.

 

Because they often eat together with colleagues at the restaurant.

 

Eating a packed lunch prepared alone at home feels awkward.

 

Actually, you have to spread the word about your diet.

 

That's how you get cooperation from those around you.

 

If you use an external restaurant, choose less salty soft tofu or vegetable side dishes and leave behind broths that contain a lot of sodium.

 

Salty foods are enemies of dieting.

 

3) Afternoon snack

 

 

◆ Cherry Tomatoes

 

You can take small containers from home or eat cherry tomatoes washed at a convenience store.

 

The calorie content is approximately 16 kcal per 100 grams.

 

High in dietary fiber and pectin, it provides a significant sense of fullness, making it the most important for preventing overeating at dinner.

 

The lycopene component is good for anti-cancer effects and prevention of cardiovascular diseases.

 

It is a health food that also helps with blood sugar management.

 

◆ Nuts

 

I'm on a diet, but nuts? You might be skeptical, but small amounts of nuts like walnuts and almonds help reduce hunger and give a feeling of fullness, which can prevent overeating at dinner.

 

It is also an advantage that it supplements protein and contains a lot of unsaturated fatty acids beneficial for blood vessels.

 

However, nuts should never be overeaten. Eating too much can lead to weight gain.

 

Acorn jelly made from acorns is a good food for dieting, with 45 kcal per 100 grams.

 

4) Dinner

◆ Soft tofu, tofu

 

A food made from beans that is rich in plant-based protein and is a representative healthy food high in essential amino acid lysine and calcium.

 

100g of soft tofu has 42 kcal, and regular tofu has 97 kcal.

 

It is recommended as a diet food because it contains little saturated fat and cholesterol, which are abundant in greasy meats and processed foods.

 

However, when cooking, be sure not to use too much seasoning or make it too salty.

 

Acorn Jelly

 

Acorn jelly made from acorns is a good food for dieting, with 45 kcal per 100 grams.

 

It is made by soaking acorn powder in water, draining the water, collecting the sediment, boiling it, and then cooling it.

 

Acorn jelly is not only delicious but also contains tannin compounds that help inhibit fat absorption.

 

However, tannins are not good for people with constipation.

 

Lettuce

 

It is about 90% moisture, rich in calcium and minerals, and also abundant in vitamins.

 

Eating iron-rich foods raw can help alleviate anemia, insomnia, and nervousness.

 

You can also expect teeth whitening effects.

 

The lactucarium compound in the sap of lettuce stems has a calming effect on the nerves and helps promote restful sleep.

 

◆ Meat (chicken breast, boiled meat)

 

You need to eat meat for your health.

 

Chicken breast is a representative low-fat, high-protein food. It is rich in vitamin B1, B2, B6, essential amino acids, and is good for boosting immunity.

 

If chicken breast doesn't appeal to you, try boiling and eating pork or beef.

 

Although accustomed to grilling on a barbecue, boiling can remove excess fat and eliminate carcinogenic substances that may form during the grilling process.