The Suitable Healthy Low Calorie and Low Fat Food for Diet Program and Can be Tried for Breakfast or Lunch

Calories become the fuel your body needs on the go. If the amount of calories in the body is much larger than the assumed amount, the body will provide it as a nutritional alternative in the form of fat.

Well, this fat will be stored under the skin and make someone looks fat. The more this fat is stored up, the fatter a person looks like, so it sometimes makes them look less beautiful.


Photo by Katie Smith on Unsplash

For this reason, we need to be selective in choosing food. If you want to be healthy and don't want to be fat, then you need to consume low dietary fat and calories.
If you feel overweight and intend to lose weight, naturally the first thing you need to do is exercise. However, the way we eat is also important, especially by reducing calories or high-fat foods with low calories or fatty foods. This type of food will help you lose weight aside from exercise.


Healthy, low-fat and good calorie diet


There are different types of low calories and fatty foods that you need to know, in order to be considered in deciding which good menu for health, while also helping to maintain the ideal weight. The list of low-fat or calorie foods, are as follows:


1. Boiled potatoes


Some people avoid potatoes when trying to lose weight, because the carbohydrates that contained in potato is considered high, but it is not entirely true.

Why? Because potatoes are loaded with vitamins, fiber and other important nutrients, they contain several types of starch called digestible starch or resistant starch.

This type of starch contains half the calories of normal starch and works like soluble fiber in the digestive tract, so it will feel more full quickly. Interestingly, cooling potatoes after cooking it can increase the content of resistant starch.

In a study measuring the ability of 38 foods to satisfy hunger, boiled potatoes placed in the highest ranks. So don't hesitate to consume potatoes when you're on a diet. But remember, it should be boiled potatoes not french fries!


2. Eggs


Eggs become another food that is considered "less good", in some people who are on a diet. In fact, eggs are very healthy and have some important nutrients in large quantities.

Most nutrients, including about half of egg proteins, are found in egg yolks. Eggs are also a complete source of protein, which contains nine essential amino acids.

Even some studies have shown that people who choose eggs for breakfast feel full and consume fewer calories throughout the day than those who choose bread for breakfast.

Moreover, other studies have shown that those who consume eggs can lower their BMI and weight more than those who ate bread during breakfast.


3. Oatmeal


Oatmeal is often consumed for breakfast in warm conditions. This low-calorie meal is also included in the filling list and ranks third in the satiety index. This is mainly due to its higher density content and its ability to absorb water.

Oats are a good-soluble source of fiber called beta-glucan, which helps to slow digestion and absorption of carbohydrates. Compared to other ready-made breakfasts, oatmeal is much better at suppressing appetite, improving satiety and reducing calories throughout the day.

So start trying breakfast with oatmeal, if you want to keep healthy and intend to shrink the stomach.


4. Broth soup


You can add broth soup to the menu to help reduce excess weight. Although it slightly indicates that broth soup was just a liquid that wasn't chewed like other food types, research showed that the soup was more filling than solid food with the same ingredients.

Some other studies have also found that eating soup regularly can reduce calories, increase satiety and increase weight loss over time. You can choose a broth-based soup because it tends to be lower in calories than soup cream.

You can also add more spices or vegetables to get more benefits. In addition to delicious, eating soup can also fill and help to lose excess weight. So, what are you waiting for? put a broth soup for your healthy menu list which is low in fat and calories.



5. Legume


Legume is a nutrient of legumes and is highly recommended to consume because they are rich in essential nutrients. The examples are red beans, peas, bean-bean, lentils, etc., all of them are known as good sources of fiber and protein.

If you want to lower calories or dietary fats, especially those who want to lose weight, it will be very suitable to consume these nuts. The process is very easy, you can process it in the green puree pea, red bean ice, and many other ways. However, try not to add other ingredients that contain calories or high fat.

Considering legume has higher protein and fiber content, plus low fat and calories, then why you need to think twice about eating this food.


6. Apples


Everyone knows for sure that fruit is an important part of healthy food. But specifically in the satiety index, apples get a very high score, proving that the fruit is suitable for someone who wants to make a healthy diet.

Apple contains pectin, a soluble fiber that can naturally slow digestion, and there are more than 85% of the water content in it so that it will help increase satiety without having to add calories in the body.

But keep in mind, to get the maximum benefit of this fruit, it should be consumed directly (with the outer skin) and not by processing it in juice, apple sauce or others.

One apple eaten directly contains 91 fewer calories compared to apple sauce and 150 fewer calories than apple juice.

Apple has also entered a list of 32 fat burning foods that are good for weight loss diets.


7. Orange


Like apples, citrus fruits are also rich in pectin, which can slow down digestion and add a sense of fullness. Its water content is high and contains more than 87% of water, which means that fruit also contains very little calorie content.

In a study, obese participants who ate oranges lost much more weight than those who were given a placebo. In another study, eating oranges 3 times per day at meal times for six weeks was associated with significant weight loss and waist perimeter.
So if you feel that health is very important, make sure that oranges are always available on your breakfast or lunch table.



Read Also : Healthy Foods to Lose Weight

8. Fish


Fish are rich in omega-3 fatty acids. It can increases the satiety of overweight or obese people. In addition, fish are also loaded with high-quality proteins, which can be packaged.

Truth be told, the position of fish is higher than all other protein-rich foods in the food satiety index and ranks second to all food tested. Isn't it amazing right?

One study found that the effect of fish on satiety was much higher than chicken and beef. Another study found that participants who consumed fish consumed 11% less calories than those who ate beef.

Increased fish consumption seems to be healthier than beef and chicken. For those who less fond of fish, change your mind immediately and don't behave foolishly with 'hostile' fish.


9. Lean meat


Lean meat are source of protein that has less calorie content than other animal meats that have not been removed from its fat. For those of you who want to do a low fat and calorie diet, this type of meat is suitable because the fat content is very little.

In chicken and turkey, lean meat contains vitamin B3, B6, selenium, as well as high choline. Selenium acts as an antioxidant which is able to resist the effects of free radicals, while vitamins B3 and B6 help convert carbohydrates into glucose which will eventually become energized.

Natural sources of lean meat can be obtained from:


  • Chicken breast fillet (in 100 grams contains 3 grams of fat and 150 protein).
  • Turkey breast fillet (at 100 GRIN contains 0.3 grams of fat and 26 grams of protein).
  • Beef slice that has been removed from fat (at 100 grams contains 0.9 grams of fat and 20 grams of protein).
  • Fish steak ( in 100 grams contains 0.5 grams of fat and 18 gr Protein).
  • Clam (at 100 gram contains 0.5 grams of fat and 150 protein).

Although lean meat is healthier than regular meat, it has been observed how it is processed. We recommend that the lean, ripe meat should be cooked and not heated more than once, and stored in the freezer so that the meat is not damaged.


10. Cottage Cheese


Cottage cheese is a low-fat food that contains a very high protein content. Moreover, there are many healthy nutrients in it, such as vitamin B, calcium, phosphorus and selenium. This is what makes homemade cheese the right food consumed for you who want to lose weight or maintain the ideal weight.

According to one study the effect of satiety is similar to eggs and very appropriate when consumed as a breakfast menu. Are you tempted to replace high-fat cheese with this cheese?


11. Vegetable Salad


It's not unusual thing to discuss vegetable as a healthy and good food for the body. Yes, obviously, because vegetables have variety of vitamins and nutrients that are very good for health, moreover vegetables are one of the low calorie foods.

It feels weird and impossible if you don't include vegetables as a healthy menu. If you want to lose weight, it is mandatory to put fruits and vegetables into the diet.

If you want an easy way to enjoy vegetables, you can simply process them in a vegetable salad. Vegetable salad is a kind of salad made from many kinds of fresh vegetables that are combined.


image source from unsplash



Some health experts even strongly recommend eating this fresh vegetable salad every day, especially for those of you who are overweight.

But you need to remember to keep the salad low in calories, and avoid adding ingredients or other spices that contain high calories. It is better to replace mayonnaise in making vegetable or fruit salad with olive oil.


12. Popcorn


Popcorn is included in whole grains and has higher fiber levels than other popular snacks, so it can help you to feel full for longer time.

In addition, popcorn is also a low-calorie and low-fat meal, so it is suitable for eating as a particularly healthy snack for those of you who are dieting.

However, be sure to prepare it yourself at home and avoid using butter or margarine, sugar, fat and salt in the process of making the popcorn.

From all this we can conclude that eating calories or high fatty foods are clearly not good for health.

It has huge possibility along with frequent consumption of fatty foods or high calories will cause excess weight or obesity, which can lead to the oncoming of other diseases such as diabetes.

Therefore, try to reduce calories to maintain your ideal body weight. Nonetheless, we can not consume very few calories too, because when the body is deficient in calories, it will cause some side effects, such as fatigue, constipation, nausea, diarrhea and others.

In addition to consuming low-fat foods like the above, do not forget to exercise regularly, stay away from cigarettes and alcohol to keep the body healthy at its best.

Hopefully the explanation above can be useful for all of us. Let's start to live healthy starting with healthy food and can be tried when breakfast and lunch

Read also : 5 Tips to Beat Stress Through Healthy Eating
The Suitable Healthy Low Calorie and Low Fat Food for Diet Program and Can be Tried for Breakfast or Lunch The Suitable Healthy Low Calorie and Low Fat Food for Diet Program and Can be Tried for Breakfast or Lunch Reviewed by maryam on April 19, 2020 Rating: 5

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