Low-Calorie Diet, Healthy Dinner Options For a Week!
low-calorie
Dinner Options and Low-Calorie Diet:
1. A Great Way to Start a Weight Loss Program:
Most of us understand intuitively that eating too much fat will make us fat without really understanding the science behind this or the advantages of a low-calorie diet. To be successful in a weight loss program we need to understand the role fat plays in our diet and why it does indeed make us fat.
The energy obtainable from a particular food is dependent on the percentages of fats, carbohydrates, and proteins that make up that food. This energy is measured by a unit called a calorie which has its origins and definitions in the amount of energy required to heat one liter of water one degree centigrade at sea level.
2. A Guideline For Weight Loss Measure:
This doesn’t help much when weight loss is the goal, In weight loss or exercise, a calorie is a measure of energy expenditure and is more correctly a kilo-calorie (one thousand calories) and is calculated initially in a laboratory setting.
- A guideline would be that a pound of fat (0.454 kg) stores 3500 calories of energy.
- To lose a pound a week on a low-calorie diet someone would have to reduce calorie consumption by approx.
- 500 calories per day (The maths behind this is the 500 calorie reduction is 3500 per week and that is equivalent to 1 Lb of ugly fat).
The good news is,
That many foods purchased in the supermarket are well marked with the number of calories which can be used to make some estimates. There is a wide range of calorie use by our body depending on many factors, not the least of these being the activity level and muscle composition.
Women Require,
- A lower calorie intake than do men, mainly because of their lower muscle proportion.
- A sedentary lifestyle may only use around 1700 calories/day whereas with higher activity this may increase to 2900/day or even higher in a manual job.
- Just strolling around will burn about 100 cal/mile for someone weighing 150 Lb (70kg).
- In order to get a 500 calorie deficit per day from a low-calorie diet someone would have to walk 5 miles per day if no changes were made to diet.
3. Colorific Content:
- The calorific content of a food item will depend on the proportions of fat, carbohydrates, and protein it contains.
- If a food item contains a lot of fat it may have twice the calories as a food item that is mainly carbohydrates and/or protein.
- This is because fat has 9 calories per gram whereas protein and carbohydrate only have 4 calories per gram.
- The dairy food groups such as milk, cheese, and butter typically have a higher fat content and it is best to shop for a low-fat alternative if you are looking for a low-calorie diet.
Studies Have Shown That,
lean men and fat men often consume a similar number of calories. However, the obese men ate a higher proportion of fatty food which is more easily stored as fat than other food groups.
In addition, the other food groups cause the body to use more energy (calories) just converting those food groups to fat and may consume up to 25 percent of the calories in the process.
If The Proportion,
of fat in a diet is lowered even with no reduction in total in the actual calories eaten, this can result in some weight loss. In spite of all the reduced fat choices that we have to eat, we still eat more fat than we need.
Unfortunately, this is often a large component of the tasty little dressings and sauces that we pile on our meals to give some taste. Not to mention all of those deserts, and baking we like to finish off a meal with.
Trimming Back,
on these or eliminating entirely will have a very big impact on calorific intake and move us to a low-calorie diet. Reducing fat will give a good result even with a similar calorific intake. Remember that fat has just over twice the number of calories as the other food groups and is a very good area to target in a weight loss program.
In Any Weight Loss Program,
it is best to not be in a rush so that the body can adapt to the changes and a boom and bust cycle of dieting and weight gain is avoided. Find some new low-calorie foods to use on a low-calorie diet that you can really enjoy and which can be used to replace the high-fat snacks. We all find it can be a little tricky to drop that treat we save up for ourselves, but we need to if we are to have a long and healthy life.
4. Healthy Dinner Options For a Week:
Healthy low-cal food is an excellent way to cut down on unwanted fats and is the best for natural weight loss. It not only allows you to stay in shape but also makes you active and energetic. Most people think that low cal food is not tasty and just involves boiled vegetables but this is not true at all.
Today,
There are many low cal recipes that are made in such a way that the taste is not lost and the calories are also limited. Low-cal food is a blend of rich ingredients that include the required nutrients with limited carbohydrates. Just by changing the way you cook and by using low cal alternatives, you and your family can enjoy yummy and delicious meals without worrying about fat intake.
Low-Calorie,
Weight Loss Diet Recipes Are a perfect solution for people with busy lifestyles as they help in raising metabolism without affecting the energy level. They are a secret to good health and a fit body as they allow you to maintain the desired weight without affecting the way your body functions much. You can also go for customized eating plans that are specially designed and tailored to your body type and medical history.
Customized eating plans or custom weight loss programs will allow you to lose weight quickly and permanently by helping you to make the right food choices and changing your eating habits for the better.
How to Prepare Healthy Low-Calorie Foods For Safe Weight?
Here’re tips that will help you prepare healthy, low-calorie food for safe weight loss:
I. Using Low Fat Milk:
Skim or low-fat milk contains fewer calories and goodness of milk like protein, calcium and vitamin B2. Therefore, it is advisable to use low-fat milk instead of full-fat milk for making milkshakes, desserts and other recipes that contain milk.
II. Cooking Sprays:
Cooking sprays are an excellent option instead of cooking oils. They allow you to make fat-free baked dishes and dry cooked dishes.
III. Food Dressing:
Low cal fat-free natural yogurt is a perfect low-cal replacement for mayonnaise and oil dressings. You can also try lemon juice and fresh herbs, balsamic vinegar, cider vinegar mixed with mint for salad dressings.
IV. Broil Instead of Frying:
Deep frying is the unhealthiest cooking method. Broiling is always a better and healthier option over frying. Although that might affect the taste of the dish, you can always add more spices and herbs to compensate for that.
V. Calorie-Free Drinks:
Calorie-free drinks are best for people on weight loss programs as they do not contain caffeine. Sugar-free lemonade, tea, and fruit-flavored drink are a brilliant choice for people who are striving for safe weight loss.
VI. Low Carb Bread:
Make use of low-carb bread for breadcrumbs while cooking dishes like chicken parmesan, stuffed pepper, etc. All you need to do is toast the low carb bread in the oven as the normal bread and crush it into powder and use it to prepare the dishes.
VII. Soy Four or Bake Mix:
Make use of soy flour or bake mix instead of ordinary flour or bake mix as it is not only protein-rich but also contains fewer calories. So, make your cookies and muffins using soy flour and use low cal chocolate bars and chocolate chips for flavor.
Low calorie and low-carb substitutes allow you to cook healthy and tasty food. The bottom line is to avoid unhealthy ingredients, such as processed foods, saturated fats, white refined flour, sugar, and too much oil. So, eat healthy to stay fit and happy!
Here’re a Low-Calorie Healthy Dinner Options For a Week:
1. Tex-Mex Burger Wraps:
These quick burger wraps will be a sure-fire hit and they are much healthier than their fast food cousins.
Ingredients:
- 12 ounces lean ground beef.
- 1 cup refried beans.
- 1/2 cup chopped fresh cilantro.
- 1 tbsp chopped pickled jalapeños 1 avocado, peeled and pitted.
- 1/2 cup prepared salsa.
- 1/8 tsp garlic powder.
- 4 whole-wheat tortillas.
- 2 cups shredded romaine lettuce.
- 1/2 cup shredded pepper Jack cheese 1 lime, cut into 4 wedges.
Directions:
- Preheat broiler. Coat a pan with light cooking spray.
- Combine ground beef, beans, cilantro and jalapeños in a medium bowl.
- Shape into four oblong patties and place on the prepared pan.
- Broil the patties until done to your liking. Flip halfway through so both sides brow.
- Mix avocado, salsa and garlic powder in a bowl.
- Spread each tortilla with this mixture, then add lettuce and cheese. 7. Top each with a burger and
- Roll into a wrap.
- (Makes 4 Servings).
- Calories Per Serving: 394.
2. Veggie Chili:
This hearty chili will please even the carnivores in your house.
Ingredients:
- 1 small onion, chopped.
- 1 large green bell pepper, chopped.
- 3/4 cup chopped celery.
- 3/4 cup dry red wine or water.
- 3 cloves garlic, finely chopped.
- 2 cans (14.5 ounces each) diced tomatoes, undrained 1 1/2 cups water.
- 1/4 cup tomato paste.
- 2 Vegetable Flavor Bouillon Cubes.
- 1 tbsp chopped fresh cilantro.
- 1 tbsp chili powder.
- 1/2 tsp cumin.
- 2 cans (15 ounces each) kidney beans, rinsed.
Directions:
- Cook onion, pepper, celery, wine and garlic in large saucepan over medium-high heat until vegetables are tender.
- Add tomatoes with juice, water, tomato paste, bouillon, cilantro, chili powder, and cumin; stir well.
- Stir in beans. Bring to a boil; cover. Reduce heat to low; cook, stirring occasionally, for 45 minutes.
- (Makes 6 Servings).
- Calories Per Serving: 210.
3. Lime Chicken:
This Asian inspired dish is also full of vitamins from the citrus.
Ingredients:
- Nonstick cooking spray.
- 4 boneless, skinless chicken breast halves 3/4 cup Natural Apple Juice.
- Juice from 1 lime.
- 2 tsp cornstarch.
- 1 tsp Chicken Flavor Instant Bouillon.
Directions:
- Spray large, nonstick pan with nonstick cooking spray.
- Cook chicken, turning once, for 8 to 10 minutes or until no longer pink in center.
- Remove from pan and keep warm.
- Combine Apple Juice, lime juice, cornstarch and bouillon in small bowl.
- Add to skillet; cook, stirring occasionally, until thick. Spoon sauce over chicken to serve.
- (Makes 4 Servings).
- Calories Per Serving: 190.
4. Mushroom And Scallion Chicken:
Chicken is so versatile and boneless skinless chicken breast so healthy, that we had to bring you another tasty chicken recipe.
Ingredients:
- 1 tbsp toasted sesame oil.
- 1 small bunch scallions, sliced, whites and greens separated.
- 1 small garlic clove, finely chopped.
- 4 ounces shiitake mushrooms, stems removed and caps thinly sliced 4 cups water.
- 1/4 cup low-sodium soy sauce.
- 1 2-inch piece ginger, peeled and sliced.
- 1 pound boneless, skinless chicken breasts, cut into 3/4 -inch cubes.
Directions:
- In a very large soup pot, heat the sesame oil over medium heat.
- Add the scallion whites and garlic; cook, stirring, about 1 minute. Add the mushrooms and cook until softened, about 3 minutes.
- Pour the water into the pot. Add soy sauce and ginger. Let simmer for 2 minutes.
- Place the chicken in the broth. Reduce heat to low; cover and poach until the chicken is just cooked through about 7 minutes.
- Transfer the chicken evenly to 4 bowls.
- Pour broth over the chicken.
- Garnish with the scallion greens.
- (Makes 4 Servings).
- Calories Per Serving: 190.
5. Broccoli And Shrimp:
An Asian favorite, transformed in a quick and healthy dinner.
Ingredients:
- 2/3 cup chicken broth.
- 1 tsp cornstarch.
- 1 tbsp minced garlic, divided.
- 3 tsp extra-virgin olive oil, divided.
- 1/4-1/2 tsp crushed red pepper.
- 1 pound raw shrimp (21-25 per pound), peeled and deveined 1/4 tsp salt, divided.
- 4 cups broccoli florets.
- 2/3 cup water.
- 2 tbsp chopped fresh basil.
- 1 tsp lemon juice.
- Freshly ground pepper to taste.
- Lemon wedges.
Directions:
- Combine chicken broth, cornstarch, and half the garlic in a bowl; whisk until smooth.
- Heat 1-1/2 tsp oil in a large nonstick pan over medium-high heat.
- Add remaining garlic and crushed red pepper.
- Cook while stirring for about 30 seconds.
- Add shrimp. Sauté until shrimp are pink, about 3 minutes.
- Transfer to a bowl. Add remaining oil to the pan. Add broccoli and a pinch of salt.
- Cook for 1 minute.
- Add water, cover and cook until broccoli is crisp-tender, about 3 minutes.
- Transfer to the bowl with shrimp.
- Add chicken stock mixture to the pan and cook, stirring, over medium-high heat, until thickened, 3-4 minutes.
- Stir in basil and season with lemon juice and pepper.
- Add shrimp and broccoli; heat through.
- Serve with lemon wedges.
- (Makes 4 Servings).
- Calories Per Serving: 178.
6. Southwest Steaks With Salsa Sauce:
These steaks pack a punch of power, use your favorite cut of meat, but we love the rib-eye.
Ingredients:
- 2 4-ounce 1/2-inch-thick steaks, such as rib-eye, trimmed of fat 1 tsp chili powder.
- 1/2 tsp kosher salt, divided.
- 1 tsp extra-virgin olive oil.
- 2 plum tomatoes, diced.
- 2 tsp lime juice.
- 1 tbsp chopped fresh cilantro.
Directions:
- Rub both sides of steak with chili powder and 1/4 teaspoon salt.
- Heat oil in a medium pan over medium-high heat. Add steaks and cook, turning once cook until it reaches your desired level of doneness. Cover steaks with foil and let rest while you make the salsa.
- Add tomatoes, lime juice and remaining 1/4 teaspoon salt to the pan and cook, stirring often, until tomatoes soften, about 3 minutes.
- Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve steaks topped with the salsa.
- (Makes 2 Servings).
- Calories Per Serving: 174.
7. Grilled Eggplant & Portobello Sandwich:
This vegetarian option is delicious and filling. It will be a crowd pleaser.
Ingredients:
- 1 small clove garlic, chopped.
- 1/4 cup low-fat mayonnaise.
- 1 tsp lemon juice
- 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds 2 large portobello mushroom caps, gills removed.
- Canola or olive oil cooking spray.
- 1/2 tsp salt.
- half tsp freshly ground pepper.
- 8 slices whole-wheat sandwich bread, lightly grilled or toasted 2 cups arugula, or spinach, stemmed and chopped if large.
- 1 large tomato, sliced.
Directions:
- Preheat grill to medium-high.
- Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
- Spray both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides. When cool enough to handle, slice the mushrooms.
- Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.
- (Makes 4 Servings).
- Calories Per Serving: 209.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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