Diets Effective For Weight Loss

Consuming certain foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time.

Diets for weight loss apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All diets stimulate metabolism. However, some have a larger impact on metabolism than others. Eating these foods with larger impacts on metabolism will eventually lead to weight loss.

Certain foods, on the other hand, can also offset hunger for a longer time than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

When choosing foods for weight loss, it is very important to be mindful of portion sizes, even for healthful foods.

Replacing other macronutrients, such as carbohydrates or fat, with protein is an effective weight loss strategy on a calorie-restricted diet. In this article, we shall be looking at those foods that are effective for people to lose weight.

Whole Eggs

Eggs are one of the foods that have been unfairly demonized in the past. Not minding the fact that they are one of the healthiest and most weight loss friendly diets you can eat. They pack plenty of protein, as well as vitamins K2 and B12. The truth is that eggs are incredibly healthy and high in several important nutrients. Most of the nutrients, including about half of an egg’s protein, are found in the yolk.

Eggs are a complete protein, meaning they contain all nine essential amino acids. Although a high intake of eggs raises the levels of “bad” LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. This is because they’re high in protein and fat level, and are very satiating.

Several studies found that people who ate eggs for breakfast were more satisfied and consumed fewer calories throughout the day than those who had a bagel for breakfast. One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness and made participants eat less for the next 36 hours. Another eight-week study found that eggs for breakfast increased weight loss on a calorie-restricted diet, compared to bagels.

Salmon

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish and seafood, in general, may also supply a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally. Studies show that a significant number of people don’t fill their iodine needs.

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.

Lean Meat

Meat has been unfairly demonized just like eggs. It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

Lean meats are high in protein and very filling. In fact, higher-protein diets lead to lower overall calorie intake than lower-protein diets.

Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes. According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women.

Meats are high in protein and so is a weight-loss-friendly diet. Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day.

Studies have shown that increasing your protein intake to 25–% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week. One study found that people ate 12% less at dinner after eating high-protein meat at lunch, compared to those who had a high-carb lunch.

If you’re on a low-carbohydrate diet, feel free to eat fatty meats. However, if you’re on a moderate to a high-carbohydrate diet, choosing lean meat would be more appreciable.

Boiled Potatoes

Due to their higher carbohydrate content, many people avoid potatoes when trying to lose weight, but it shouldn’t be so.

Whole potatoes are loaded with vitamins, fiber, and other important nutrients. They also contain a certain type of starch called resistant starch. Resistant starch contains half the calories of regular starch (2 instead of 4 calories per gram). In your digestive system, it acts a lot like soluble fiber, helping you feel full.

Because adding resistant starch to meals helps satisfy hunger, it causes people to eat fewer calories.

Interestingly, cooling potatoes after they’re cooked increases their resistant starch content. In fact, studies show that cooling and reheating potatoes multiple times continue to increase their hunger-suppressing effect.

In a study that measured the ability of 38 foods to satisfy hunger, boiled potatoes ranked the highest. While boiled potatoes were the most satisfying food tested, fried potato chips were found to be three times less filling.

In addition to the points listed above for potatoes, in general, white potatoes seem to have fallen out of favor for some reason. However, they have several properties that make them a perfect food — both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients — a little bit of almost everything you need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different diets are, white, boiled potatoes scored the highest of all the diets tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

Tuna

Tuna is a lean fish (low in fat) that is a high-protein food with a very low amount of calory.

Tuna is popular among bodybuilders and fitness models that’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.

If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Legumes

Legumes such as beans, peas, and lentils, are well known for being high in fiber and protein which are two nutrients that have been shown to lead to satiety. So when combined with a relatively low energy density, makes them a filling food that will be able to promote weight loss.

A review of several studies indicates that beans, peas, chickpeas, and lentils are 31% more filling than pasta and bread. They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

Soups

Liquids are often considered to be less filling than solid foods. However, research shows soups may be more filling than solid meals with the same ingredients.

Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just add water to your food, making a soup. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

When soup was eaten at the start of a meal in one study, subjects consumed 20% fewer calories at that meal. Several studies found that routinely eating soup can reduce calorie intake, enhance satiety and promote weight loss over time.

Stick to broth-based soups, as they tend to be lower in calories than cream-based varieties.

Cottage Cheese

Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus and selenium. These characteristics make cottage cheese a weight loss friendly food.

Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day.

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term.

Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

Whole Grains

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health. Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbohydrates.

But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.

Chia Seeds

Chia seeds are among the most nutritious foods on the planet. They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber. This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.

Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and expanding in your stomach.

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss.

However, given their nutrient composition, it makes sense that chia seeds should be a part of your weight loss diet.

Coconut Oil

Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

Two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

However, studies have shown that coconut oil is less satiating than medium-chain triglyceride oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Full-Fat Yogurt

Yogurt is another excellent dairy food. Certain types of yogurt contain probiotic bacteria that can improve the function of your gut. Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time. So, consider choosing full-fat yogurt. Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it.

Oatmeal

Oatmeal is a type of porridge, or hot cereal, which is often consumed for breakfast. It’s incredibly filling and ranks third on the satiety index. This is mainly due to its high fiber content and it’s ability to soak up water.

Oats are a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbohydrates. This helps you eat less throughout the day.

When compared to ready-to-eat breakfast cereal, oatmeal was better at suppressing appetite, increasing satiety and reducing calorie intake throughout the day.

Fish

Fishes that are rich in omega-3 fatty acids increases satiety in people who are overweight or obese. They are also loaded with high-quality protein, which is known to be very filling. In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods tested.

One study found the effect of fish on satiety was significantly greater than that of chicken and beef. Another study found participants who ate fish consumed 11% fewer calories at their next meal than those who ate beef.

Popcorn

Popcorn is a whole grain and contains more fiber than many other popular snack foods. It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories.

Studies have shown that popcorn will fill you up more than other popular snacks such as potato chips.

Air-popped popcorn is the healthiest. Commercially-prepared or microwave popcorn can be extremely high in calories and contain unhealthy ingredients.

To keep your popcorn low in calories, avoid adding a lot of fat to it. The high fiber and volume amount of popcorn both help you feel full.

Mixed nuts

Nuts are an ideal nutritious snack. They’re linked to a reduced risk of heart disease and will help prevent certain cancers, depression, and other illnesses.

Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.

Nuts provide the perfect balance of healthy fat, protein, and fiber. They contain 180 calories in a 1-ounce (28-gram) serving, on average.

Because they don’t require refrigeration, they’re perfect for taking on the go.

Red bell pepper with guacamole

Red bell peppers are extremely healthy. Although all bell peppers are nutritious, red varieties are particularly high in antioxidants like beta carotene, capsanthin, and quercetin.

They are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the daily value (DV) for this nutrient.

Pairing 1 large red bell pepper with 3 ounces (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.

Greek yogurt and mixed berries

Plain Greek yogurt and berries make a delicious, nutrient-dense snack. It is a great source of calcium and potassium.

Berries are one of the best sources of antioxidants around. Eat a mixture of differently colored berries to get an array of these powerful compounds.

Combining 3.5 ounces (100 grams) of plain, full-fat Greek yogurt with 1/2 cup (50 grams) of mixed berries provides about 10 grams of protein and under 150 calories.

Apple slices with peanut butter

Apples and peanut butter taste fantastic together. Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk. Peanut butter on the other hand, has additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides.

It is important to note that peanut butter is fairly high in calories. Although generally hasn’t been linked to weight gain, it’s best consumed in moderation.

A medium apple with 1 tablespoon (15 grams) of natural peanut butter provides a nice balance of sweet flavor with crisp and creamy textures at fewer than 200 calories.

Cottage cheese with flax seeds and cinnamon

Cottage cheese, flax seeds, and cinnamon each have impressive health benefits. Together, they’re incredibly healthy.

Cottage cheese is high in protein and very filling, and full-fat varieties boast conjugated linoleic acid (CLA), a fatty acid linked to health benefits.

Flax seeds are beneficial for weight loss and blood sugar control. They may also reduce breast cancer risk.

Cinnamon helps lower blood sugar and improves gut health.

Here’s an easy recipe that provides about 15 grams of protein with fewer than 150 calories:

For the Cinnamon flax seed pudding recipe, mix the following ingredients:

  • 1/2 cup (80 grams) of cottage cheese
  • 1 tablespoon (15 grams) of ground flax seeds
  • 1/2 teaspoon (5 grams) of cinnamon
  • A dash of stevia or any other sweetener, if desired

Celery sticks with cream cheese

Celery sticks with cream cheese are a classic low carbohydrate, filling snack.

Celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer.

Five small celery sticks with 2 ounces (60 grams) of cream cheese harbors fewer than 200 calories.

Kale chips

Kale is incredibly healthy, as it’s loaded with fiber and antioxidants like quercetin and kaempferol.

These compounds decrease blood pressure and may reduce your risk of colon cancer.

A 1-cup (67-gram) serving of raw kale provides more than 100% of the daily value (DV) for vitamins A, C, and K.

This easy recipe for kale chips provides about 150 calories:

The ingredients needed to prepare Kale chips are:

  • 1 cup (67 grams) of bite-sized kale leaves
  • 1 tablespoon (15 ml) of olive oil
  • 1/2 teaspoon (3 grams) of salt

Directions for preparation include:

Mix all ingredients in a bowl. Place kale pieces on a parchment-lined baking sheet and bake at 350°F (175°C) for 10–15 minutes. Watch them closely, as they can easily burn.

Dark chocolate and almonds

Dark chocolate and almonds make a rich, satisfying, and portable snack.

Dark chocolate is loaded with flavanols that may lower blood pressure and reduce heart disease risk, provided the chocolate contains at least 70% cocoa solids.

Almonds are high in heart-healthy monounsaturated fat and have beneficial effects on blood sugar control. Studies also show that they can reduce appetite and help you lose weight.

Both dark chocolate and almonds are high in magnesium. One ounce (30 grams) of each provides about 300 calories in total, depending on cocoa content.

Cucumber slices with hummus

Cucumber and hummus go well together.

Cucumbers contain cucurbitacin E, a compound that may have anticancer effects.

Hummus is made from chickpeas, olive oil, and garlic, which reduce inflammation and may improve heart health.

One cup (52 grams) of sliced cucumbers dipped in 3.5 ounces (100 grams) of hummus has about 180 calories.

Cherry tomatoes with mozzarella

Tomatoes and mozzarella cheese is a flavor match made in heaven — and they’re healthy, too.

Tomatoes are rich in vitamin C, potassium, and lycopene, an antioxidant that may reduce your risk of cancer and heart disease.

Mozzarella is high in protein, calcium and vitamin B12. It may also decrease heart disease risk by raising your levels of HDL (good) cholesterol.

One cup (149 grams) of cherry tomatoes paired with 2 ounces (60 grams) of mozzarella cheese has less than 200 calories.

Chia pudding

Chia seeds are loaded with fiber and can be included in all types of diets, including vegan and ketogenic diets.

They’re also high in antioxidants that help reduce inflammation and improve heart health.

Although they don’t have much flavor, chia seeds do take on an interesting, jelly-like consistency when soaked in liquid. This snack has fewer than 200 calories:

Ingredients for Chia seed pudding are:

  • 1 tablespoon (15 grams) of chia seeds
  • 1/3 cup (80 ml) of water
  • 1 tablespoon (15 grams) of cocoa powder
  • 1 tablespoon (15 grams) of peanut butter
  • A pinch of stevia or other sweeteners, if desired

Directions to prepare Chia seed pudding includes:

Combine chia seeds and water in a bowl, then cover and refrigerate for at least 30 minutes. Stir in cocoa powder, peanut butter, and sweetener.

 Baby carrots with blue cheese dressing

Carrots are among the best sources of carotenoids, including beta carotene, which your body can convert into vitamin A. The carotenoids in carrots have the ability to reduce your risk of cancer, heart disease, and cataracts.

It’s a good idea to pair carrots with a creamy salad dressing or dip because fat increases your absorption of carotenoids.

A 3.5-ounce (100-gram) serving of baby carrots with 2 tablespoons (30 grams) of blue cheese dressing provides about 200 calories.

Piece of cheese

Cheese is a delicious food that’s filling enough to be a snack on its own.

Although cheese is high in saturated fat, its role in heart disease is unclear.

Some studies suggest that saturated fat doesn’t raise your risk of heart disease.

Additionally, studies show that up to two servings of cheese per day don’t raise LDL (bad) cholesterol levels, even in people with elevated levels.

A 2-ounce (60-gram) serving of cheese provides about 14 grams of protein and 200 calories.

Healthy beef jerky or beef sticks

Beef jerky or beef sticks make great high-protein, portable snacks.

Some jerkies are loaded with sugar and preservatives. Beef sticks generally don’t contain sugar, but many are made from low-quality meat and contain other questionable ingredients.

Look for jerky and beef sticks made from grass-fed beef, with as few added ingredients as possible. Grass-fed beef contains healthier omega-3 fatty acids than grain-fed beef.

Most beef jerkies and sticks contain about 7 grams of protein per ounce (28 grams).

Whey protein shake

A whey protein shake is a good snack when you need something substantial until your next meal.

Studies show that whey protein can help you gain muscle, lose fat, and improve body composition.

Many great whey protein supplements are available online. Look for the ones without added sugar.

Here’s a recipe for a shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder used.

Ingredients for Whey protein shake:

  • 8 ounces (225 ml) of unsweetened almond milk
  • 1 scoop (30 grams) of whey powder
  • A pinch of stevia or other Healthy sweeteners if desired
  • 1/2 cup (140 grams) of crushed ice

For this recipe, combine all ingredients in a blender and process until smooth.

Canned sardines

Canned fish is a fantastic, healthy snack that requires no refrigeration.

Sardines are extremely high in omega-3 fatty acids that decrease your risk of heart disease and other health problems.

Fish is also a great source of weight-loss-friendly protein, potassium, and vitamin B12. Many types of fish are also high in magnesium.

A 3.5-ounce (100-gram) serving of sardines contains 17–23 grams of protein and 130–180 calories.

Edamame

Edamame is a dish of steamed unripened soybeans.

It’s a great snack for vegetarians or anyone who enjoys their unique flavor and texture.

Edamame is rich in the antioxidant kaempferol, which has been shown to cause weight loss and lower blood sugar in animal studies.

It is also high in folate and several minerals, including iron, magnesium, and manganese.

One cup (155 grams) of edamame has around 17 grams of protein and 180 calories.

Marinated artichoke hearts

Marinated artichoke hearts are delicious and nutrient-dense.

They’re a good source of fiber, vitamin K1, and folate.

Studies suggest that artichokes help protect the cells lining your arteries and contain prebiotic fibers that nourish the beneficial bacteria in your gut.

A 3.5-ounce (100-gram) serving of olive oil marinated artichoke hearts contains about 190 calories.

Pear slices with ricotta cheese

Pear slices and ricotta cheese make a satisfying snack with a sweet taste and creamy texture.

Pears, especially the peels, contain polyphenol antioxidants that have strong anti-inflammatory properties.

Ricotta cheese is rich in protein and calcium. In a 12-week study, older adults who consumed 7 ounces (210 grams) of ricotta cheese daily experienced improvements in muscle mass and strength.

A 3.5-ounce (100-gram) serving of ricotta cheese with 1 small, chopped pear provides about 12 grams of protein and 250 calories.

Dried unsweetened coconut

Dried coconut is tasty, filling, and portable. It’s high in fat, including medium-chain fats that may increase metabolism, promote weight loss, and improve brain function in people with impaired memory.

Make sure to get the unsweetened type, since many packaged options harbor sugar. Unsweetened dried coconut packs about 185 calories in 1 ounce (28 grams).

Turkey roll-ups

Turkey roll-ups are delicious and nutritious.

Turkey contains high-quality protein, which helps you feel satisfied, preserves muscle mass, and burns more calories during digestion than fat or carbohydrates.

The recipe below boasts about 20 grams of protein and 180 calories:

Ingredients for preparing Turkey roll-ups:

  • 4 slices of turkey breast
  • 4 teaspoons (20 grams) of cream cheese
  • 4 pickles or cucumber strips

Directions to prepare Turkey roll-ups:

Place turkey breast slices on a large plate. Spread 1 teaspoon (5 grams) of cream cheese on each slice. Place a pickle or strip of cucumber on each turkey slice and roll up.

Spicy avocado

Avocados are among the most nutritious and satisfying foods on the planet.

Studies show that they can help lower LDL (bad) cholesterol, improve symptoms of arthritis, and protect your skin from sun damage.

What’s more, avocados are high in fiber, potassium, magnesium, and monounsaturated fat.

Sprinkle half a medium avocado with salt and a dash of cayenne pepper for a savory, filling snack with around 130 calories.

Ricotta cheese with cocoa powder

Ricotta cheese is versatile it is very healthy.

It can be combined with vegetables and fruits or baked into a casserole or cheesecake. It also works great on its own, with just a touch of added flavor.

For a satisfying snack with 14 grams of protein and about 200 calories, use the recipe bellow

Ingredients for Ricotta cheese with cocoa:

  • 1/2 cup (125 grams) of full-fat ricotta cheese.
  • 1 teaspoon (5 grams) of unsweetened cocoa powder.
  • A pinch of stevia or other sweetener, if desired.

Directions to prepare Ricotta cheese with cocoa:

Place ricotta cheese in a bowl. Sprinkle with cocoa powder and stevia.

Sun-dried tomatoes

Sun-dried tomatoes contain more lycopene than regular tomatoes.

What’s more, they are usually packed in olive oil, which helps your body absorb more of their lycopene.

A 3.5-ounce (100-gram) serving of sun-dried tomatoes packed in oil provides 170% of the DV for vitamin C and just over 200 calories.

Cantaloupe slices wrapped in prosciutto

Cantaloupe is a nutritious, tasty fruit.

It boasts powerful antioxidants that fight inflammation, keep your eyes healthy, and reduce your risk of disease.

Cantaloupe is very high in vitamins A and C, and also a good source of potassium.

Combining cantaloupe with prosciutto (dry-cured ham) creates a balanced, sweet-and-salty snack for under 200 calories.

Try cutting 3.5 ounces (100 grams) of cantaloupe into wedges. Wrap each wedge with 1 slice of prosciutto.

Last night’s leftovers

If you have leftovers from a nutritious lunch or dinner, you can eat them as a snack.

Just make sure to store your leftovers in the refrigerator to keep them from spoiling quickly.

Pork tenderloin

Tenderloin is one of the leanest cuts of pork, making it a great low-calorie option.

Pork is rich in several B vitamins and an excellent source of high-quality protein.

Its calorie content is about 122 per 3-ounce (86-gram) serving.

Cod

Cod is a lean, white fish that is high in protein but low in calories.

It’s also rich in vitamin B12, iodine, and selenium, and contains a decent amount of omega-3 fatty acids. Iodine is important for proper brain and thyroid function, but many people do not get enough of it, making this good for you.

Its calorie content is about 70 per 3-ounce (86-gram) serving

Scallops

Scallops are a low-calorie shellfish with a sweet, mild flavor.

Make sure to skip the high-calorie sauces and enjoy scallops steamed, broiled, or grilled.

Its calorie content is about 26 in 5 small scallops (30 grams)

Oysters

Just 1 oyster provides over 100% of the daily value (DV) for vitamin B12 and over half of the DV for zinc and selenium.

An adequate intake of selenium may reduce the risk of prostate cancer in men.

Its calorie content is about 41 per oyster (50 grams)

Water

Water is the best beverage you can consume, and it’s always calorie-free.

Its calorie content is equal to zero

Unsweetened tea

Unsweetened tea is calorie-free and provides beneficial plant compounds. In particular, green tea is associated with numerous benefits.

Its calorie content is equal to zero

Black coffee

Sugary drinks from coffee houses are loaded with calories. On the other hand, black coffee is a calorie-free beverage.

Many studies show that coffee drinkers have a lower risk of some chronic diseases.

Its calorie content is equal to zero

Sparkling water

Sparkling water is a refreshing and healthy alternative to sugary soft drinks.

Most sparkling waters are simply water infused with carbon dioxide, but check the label of your favorite brand to be sure that sugar has not been added.

Its calorie content is equal to zero

Low-calorie condiments

Here are some condiments that pack a punch of flavor with very minimal calories:

  • Vinegar: 3 calories per tablespoon (15 ml)
  • Lemon juice: 3 calories per teaspoon (5 ml)
  • Salsa: 4 calories per tablespoon (15 grams)
  • Hot sauce: 0.5 calories per teaspoon (5 ml)
  • Horseradish: 2 calories per teaspoon (5 grams)