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

To lose weight, it is helpful to eat foods that are low in calories and provide a sense of fullness. Mainly vegetables. During a diet, it is common to focus on salads and add protein-rich chicken breast. Excessively reducing carbohydrates can cause rapid muscle loss. Let's look at low-calorie foods centered around three meals a day.

1) Morning

◆ Cabbage

 

Cabbage is a vegetable that can address both stomach health and weight loss in the morning. After drinking a glass of water immediately upon waking, eating cabbage can soothe the stomach. The vitamin U component in cabbage protects the stomach lining and heals already damaged stomach walls. It also helps reduce inflammation in the stomach. Although cabbage has a low calorie content of 20 kcal per 100g, it provides a significant feeling of fullness, preventing overeating at lunch. The convenience of preparing cabbage the night before, cutting it into suitable pieces, storing it in the refrigerator, and eating it immediately in the morning is also noteworthy.

 

Cucumber

 

The 'eratin' component that gives cucumbers their bitter taste also protects the stomach. It also aids in the digestion of other foods. Most notably, the crisp and refreshing texture provides a refreshing start to the morning. 70g of cucumber contains only 9.8 kcal, making it a good diet food. Its high water content is beneficial for replenishing fluids that may be depleted during weight loss. If your 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 reasonable. If the yolk is not eaten, it contains only 56 kcal per 100g. Including the yolk, it has 143 kcal, which is slightly higher than chicken breast (128 kcal). Preparing them the day before makes them convenient to eat and quite filling, helping to prevent overeating at lunch. They are rich in high-quality protein, which helps maintain muscle mass. When following a diet that drastically reduces carbohydrates, there is a tendency to lose muscle. Protein should be supplemented with chicken breast or boiled eggs.

 

2) Lunch

 

The most awkward time for office workers on a diet is lunchtime. This is because they often eat together with colleagues at a restaurant. Eating a packed lunch prepared at home alone can feel awkward. In fact, dieting requires spreading the word. That way, those around you will cooperate. If you use an external restaurant, you should opt for less salty soft tofu or vegetable side dishes and leave behind broths that are high in sodium. Salty foods are the enemy of dieting.

 

3) Afternoon snack

 

◆ Cherry Tomatoes

 

You can take small containers from home or eat washed cherry tomatoes from convenience stores. The calorie content is about 16 kcal per 100g. Rich in dietary fiber and pectin, it provides a significant sense of fullness, making it effective in preventing overeating at dinner. The lycopene component has anti-cancer properties and is good for preventing cardiovascular diseases. It is also a healthy food that helps manage blood sugar levels.

 

◆ Nuts

 

I'm on a diet, but nuts? You might be skeptical, but small amounts of nuts like walnuts and almonds can help reduce hunger and give a feeling of fullness, preventing overeating at dinner. They also provide protein and are rich in unsaturated fats that are good for blood vessels. However, nuts should never be overeaten, as consuming too much can lead to weight gain.

 

 

Acorn jelly made from acorns is a good food for dieting, with 45 kcal per 100g. [Photo=National Institute of Agricultural Sciences]

4) Dinner

◆ Soft tofu, tofu

 

Food made from beans is a rich source of plant-based protein and is a representative healthy food high in essential amino acid lysine and calcium. 100g of soft tofu contains 42 kcal, while regular tofu has 97 kcal. It contains little saturated fat and cholesterol, which are abundant in greasy meats and processed foods, making it recommended as a diet food. However, when cooking, it is important to use seasonings sparingly and avoid making it too salty.

 

Acorn Jelly

 

Acorn jelly made from acorns is a good food for dieting, with 45 kcal per 100g. It is made by soaking acorn flour in water, draining the water, collecting the sediment, boiling it, and then cooling it. Acorn jelly tastes good and contains tannin, which has the effect of inhibiting fat absorption. However, tannin is not good for people with constipation.

 

Lettuce

 

It is about 90% moisture and rich in calcium, minerals, and vitamins. It also contains a lot of iron, which, when eaten raw, helps alleviate anemia, insomnia, and nervousness. It can also be expected to have teeth whitening effects. The lactucarium component in the sap of lettuce stems has a calming effect on the nerves, aiding in 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, and essential amino acids, which are good for boosting immunity. If you don't feel like eating chicken breast, try boiling pork or beef. While you may be accustomed to grilling on a barbecue, boiling can remove excess fat and eliminate carcinogenic substances that may form during the grilling process.

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A little while ago, I posted about a healthy salad.

I uploaded it, and based on this information, I ate the salad.

Even so, dinner is also similar in menu.

I lost 10 kg in 73 days.

I had a cheat day once a week.

The dinner the day after cheating day is cabbage and

I ate tofu.

Everyone, give it a try too.