The World Health Organization (WHO) defines overweight / obesity as abnormal or excessive accumulation of fat. It is also one of the most common lifestyle (including nutritional) disorders caused by excessive consumption of oily and sugary foods. Clinically, 20% more or more than ideal body weight is considered obesity; and 10-20% above ideal body weight is considered an overweight condition. Both conditions increase the risk of diabetes, fatty liver, high cholesterol, high blood pressure, heart disease, osteoarthritis, gallstones, cancer, infertility, sleep apnea, psychosocial problems and much more. For this reason, a balanced diet is always recommended in order to maintain a healthy body weight.
(Also Read: 10 Mistakes To Avoid While On A Weight Loss Diet)
Here we bring you the top 12 food options that are under 100 calories and are effective in helping you lose weight:
Eggs are a good source of high quality protein, essential fats, and a variety of vitamins and minerals. These essential nutrients are helpful in losing weight. Just one boiled egg provides around 90 calories and 6 grams of protein, which is a very convenient way to lose weight.
Eggs are a good source of protein
A glass of buttermilk (200 ml) contains approximately 78 KC, 4 g protein, 182 mg calcium. Since it’s a good source of protein and an extra amount of water, it easily satisfies hunger pangs and is a healthy substitute for fatty and sugary foods.
3. Coconut water
Coconut water is a low-calorie natural drink that contains around 20 calories in 100 ml and contains several vital nutrients that are helpful in maintaining the water-electrolyte balance. This powerful drink quickly curbs appetite and is a healthy substitute for sugary drinks and a healthy way to lose weight.
A common banana provides around 90 calories, is a low glycemic index fruit, provides satiety and can be eaten as a snack at any time. It energizes the body and is a good substitute for unhealthy foods; However, it should be taken in a moderate amount.
Bananas are one of the fruits with a low glycemic index
Common One cup of Indian coffee (100ml milk + 1 teaspoon of sugar) has around 90 calories, plus if you don’t add sugar it is only 70 calories. However, coffee without sugar milk would be a calorie-free drink. It is scientifically known that coffee curbs appetite and boosts the body’s metabolism to aid in weight loss goals.
Apple is a low-calorie fruit (around 65 calories), high in fiber and has a low glycemic index. Due to its low glycemic index properties, it satisfies hunger quickly and long delays hunger and is considered a suitable fruit for weight loss goals.
A common orange is about 40 calories, high in fiber, and high in vitamin C. A rich source of fiber, it has a low glycemic index and is easy to curb appetite and delay hunger. Because of this, it is helpful for weight loss.
Oranges are rich in fiber and Vit C.
A medium-sized cucumber provides around 12 calories. Because it is high in fiber and water, it is a low glycemic index food. It curbs appetite easily and delays hunger. Consuming cucumber regularly is helpful for overall weight loss.
9. Tinted milk
100 ml of tinted milk provides approx. 60 calories and at the same time 3.3 g of protein. A low glycemic index drink due to its nutritional properties, it is easy to provide fullness and satiate hunger for scientifically easy way to lose weight.
One almond has around 8.5 calories, while 10 almonds have 85 calories. Almonds are high in fiber and are a good source of protein, omega fatty acids, and fiber. Because it is rich in these nutrients, it easily curbs the appetite and can be used as a snack at any time. It’s a good substitute for junk food; However, it should be taken in a moderate amount.
Almonds are good sources of omega fatty acids and fiber
Peanuts are a good source of protein, essential fats, and antioxidants. Due to their nutritional properties, these quickly dampen appetite and delay the hunger process. One tablespoon, or 15 grams, of peanuts provides approximately 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 powder
Protein is one of the most important nutrients for building muscle and losing fat. One gram of protein provides 4 calories and 20 grams of protein provides 60 calories. Adding 15-20g of protein to your diet can easily make up for the lack of protein. For this purpose, there are various protein powders on the market today that can be taken for weight loss and muscle building.
(Also Read: Weight Loss: 5 Healthy Eating Facts That Anyone Looking To Lose Weight Must Know)
Author Bio – Himanshu Rai is a senior nutritionist and nutritionist with over 14 years of food and nutrition experience and a member of the Indian Dietetic Association (IDA) and the Singapore Nutrition and Dietetic Association (SNDA).
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