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/thinspo/ list of low-calorie foods and drinks (rev.)

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  1. /thinspo/ list of low-calorie foods and drinks
  2.  
  3. Foods:
  4.  
  5. ● Fruits:
  6. As a general rule of thumb it is advised to limit fruit consumption mainly in part due to the macronutritional content of essentially all fruits: sugar, i.e, the main proponent of fat gain. Of course it goes without saying that fruits are extremely high in micronutritional content, but if your aim is to lose weight (especially on keto) then fruits, being comprised entirely of simple carbs, should be limited--your average banana has 15g of pure sugar in it.
  7. You’ll find that the majority of all common fruits, no matter which, are generally the same in terms of their calorie to weight ratio, (100g of orange = 47 calories; 100g of apple = 52 calories, 100 of pear = 57 calories, etc…) there are outliers though, such fruits that are suggested for their lower calorie content are:
  8. - Strawberries:
  9. (100g = 33c)
  10. - Cantaloupe (rock melon):
  11. (100g = 34c)
  12. - Lemons:
  13. (100g = 29c)
  14. - Watermelon:
  15. (100g = 30c)
  16.  
  17. * g = grams, c = calories
  18.  
  19. Some fruits to be avoided:
  20. - Banana:
  21. (100g = 90c)
  22. - Pomegranate:
  23. (100g = 83c)
  24. - Persimmon:
  25. (100g = 127c)
  26. - Grape:
  27. (100g = 70c)
  28. - Passion fruit:
  29. (100g = 97c)
  30. - Fig:
  31. (100g = 107c)
  32.  
  33. ● Vegetables:
  34. Vegetables will unequivocally be your go-to choice for most meals, being both rich in micro and macronutritional content, namely fibre and protein. However, there are a number of vegetables to stave off, namely the overly starchy, carb-loaded ones. When it comes to most green vegetables though, feel free to go for your life, chances are you’ll fill your gut to breaking point before you take in any significant amount of calories (you would have to eat literally a fucking kilogram of cauliflower to get the same amount of calories as a shitty little snickers bar).
  35. There are simply too many vegetables to list, but some notable popular ones for low calories are:
  36. - White mushroom:
  37. (100g = 22c)
  38. - Cucumber:
  39. (100g = 16c)
  40. - Cauliflower:
  41. (100g = 25c)
  42. - Zucchini:
  43. (100g = 17c)
  44. - Radish:
  45. (100g = 16c)
  46. - Lettuce:
  47. (100g = 15c)
  48. - Celery:
  49. (100g = 14c)
  50. - Sauerkraut: *
  51. (100g = 19c)
  52. - Pickles: *
  53. (100g = 11c)
  54.  
  55. *Careful of their sodium levels.
  56.  
  57. These are some vegetables to be avoided, either for high sugar or generally starchy carb content:
  58. - Potato:
  59. (100g = 77c)
  60. - Corn:
  61. (100g = 365c)
  62. - Onion:
  63. (100g = 44c)
  64. - Peas:
  65. (100g = 80c)
  66. - Peppers:
  67. (100g = ~40c)
  68.  
  69. ● Protein:
  70. Your primary sources of protein should be meat, dairy, vegetables. Eating carb-loaded legumes, while some are high in protein content, is counter-productive with the pretence of losing weight, and the carb content generally outweighs that of protein. For meat, leaner meats such as chicken, turkey, kangaroo, etc, are preferable and are significantly less fatty than meats such as beef or fishes such as salmon, that is to say, you shouldn’t avoid red meat or fish, just be conscious of the larger inherent fat and calorie content. Fish, if it’s canned, should be bought in the springwater variety, rather than the olive oil or flavoured sauce canning.
  71. Some recommended sources of protein are:
  72. - Kangaroo:
  73. (22g/p, 1g/f per 100g)
  74. - Tuna:
  75. (29g/p, 6g/f per 100g)
  76. - Chicken:
  77. (31g/p, 3.6g/f per 100g)
  78. - Eggs:
  79. (13g/p, 10g/f per 100g)
  80. - Herring:
  81. (18g/p, 9g/f per 100g)
  82. - Veal:
  83. (24g/p, 8g/f per 100g)
  84. - Shrimp (prawns):
  85. (24g/p, 0g/f per 100g)
  86. - Turkey:
  87. (30g/p, 0g/f per 100g)
  88. - Cottage Cheese:
  89. (11g/p, 5g/f per 100g)
  90. * g/p = grams of protein, g/f = grams of fat
  91.  
  92. ● Fats:
  93. Contrary to popular belief, fats are NOT unhealthy and do NOT make you gain fat—unsaturated fats that is (polysunaturated and monounsaturated). The jury is still out on saturated fats, but it is best to limit them to unprocessed foods. Trans fats, however, are objectively bad and should be avoided, but unless you eat nothing but fast food and takeout, you shouldn’t have to worry about trans fats.
  94. Fats are essential to your diet and should not be avoided, especially if you are on keto (which you should be if your aim is to be lean and thin), as in the absence of carbs, your body will use fats as its primary energy source. In your everyday diet, you will largely get your fats from meat and nuts. Nuts and seeds, however, should be limited purely based on calorie density. No matter what nut or seed, they, like fruit, generally fall within a prescribed range of calorie to weight ratios (100g of almonds = 576c, 100g peanuts = 567c, 100g of cashews = 554c), and so should not be your preferred choice of food if your aim is to lose weight; even though they are undoubtedly healthy, they are some of the worst foods calorie wise to eat while losing weight. Most recommend serving size of nuts or seeds is 20g, which amounts to ~120 calories. For those of you who don’t know, 20g of any nut is less than half a handful, probably even a pinch depending on the size of the nut, so you’re essentially getting ~120 calories for basically nothing.
  95. Protip: Nut butters (almond butter, peanut butter, cashew butter, etc) are not all unhealthy and are essentially like eating straight nuts, just in a paste form. Shit like Nutella and Reese’s obviously is unhealthy, but nut butters are fundamentally just ground up and blended nuts, especially the natural brands. Look at the ingredients of a jar of natural peanut butter in the supermarket and you’re guaranteed to see “99.5% peanuts, 0.5% salt” or “95% peanuts, 5% peanut oil” or something along those lines. Of course if you go and grab a jar of Jif you’re gonna see the ingredients are packed full of hydrogenated vegetable oils and sugar, so as long as you stick to the NATURAL (i.e, the butters you have to actually stir the oils back into before eating) brands of nut butters, you can get away with it if you like spreads.
  96. Some recommended sources of good fats are:
  97. - Nuts/Seeds:
  98. (This is totally arbitrary and down to personal preference because, as aforementioned, many nuts and seeds are the same in terms of calories, especially of the more common varieties. There are, of course, outliers, but because of the overall density it hardly makes a difference. Notable ones that are somewhat less dense are pumpkin seeds and chia. Ones of higher density are things like walnuts, sunflower seeds, pine nuts. But, you can guarantee that any nut or seed you eat will fall within the confines of 450c-650c per 100g.)
  99. - Avocados:
  100. (2g/p, 15g/f per 100g)
  101. - Salmon:
  102. (20g/p, 13g/f per 100g)
  103. - Pork:
  104. (29g/p, 12g/f per 100g)
  105. - Beef:
  106. (27g/p, 10g/f per 100g)
  107. - Dairy:
  108. This is another food group people have common misconceptions about and fall into the trap of “Low-Fat!” marketing, which is essentially like marketing low-carb rice, or low-protein beef. Of course, the lower the fat content, the lower the overall calorie amount, but the process by which this is done often leaves the product filled with unnecessary artificial additives, and more often than not, the lost fat content will be substituted with sugar, so again, this is down to personal preference and depends entirely on brand. If you’re going to get low-fat dairy, compare ingredients and macronutritional content to make sure that the low-fat brand you’re buying doesn’t actually have more sugar than the regular brand, because more often than not, it will.
  109.  
  110. ● Cooking tips:
  111. Learn to season your food. No matter how resolute your will may be to lose weight, you will inevitably become sick of eating plain pan-fried chicken every night. Seasonings, however, will contribute to your overall calorie count for the day, depending on how much you actually use, this is the same for condiments, which are generally consisting of nothing but pure sugar. So it’s obviously preferable to limit seasonings and condiments, that is, to not drown your turkey in a bowl of mayonnaise, but in small amounts they don’t hurt.
  112. Pan-frying is obviously the best way to cook meat, but the use of oils to achieve this without ruining your meal will add to your daily calorie count. If you are able to cook without the use of oil, then do it, but if oil is a must, use spray-on olive oil; try and stay away from the liquid bottles, and use only olive oil.
  113. Steaming is unequivocally the best way to cook your vegetables without adding extra calories, and without destroying their macronutritional value. If you do not own a steamer or other device to steam vegetables, simply putting them in a bowl and filling the bowl with water, then heating it in the microwave achieves essentially the same thing.
  114. Condiments should be avoided, as the vast majority of them are purely sugar and sodium. There are however some, such as hot sauces and mustard, that are less heavy in these areas.
  115. Some recommended seasonings:
  116. - Cumin
  117. - Cayenne pepper
  118. - Cajun pepper
  119. - Ground chilli
  120. - Mustard powder
  121. - Paprika
  122. - Curry powder
  123. - Turmeric
  124. - Cinnamon (Actual cinnamon, not cinnamon sugar, which is essentially cinnamon flavoured sugar)
  125. - Pepper
  126. - Assorted herbs
  127.  
  128. Seasonings to stay clear of:
  129. - Salt (all its kinds, vegetables salt, chicken salt, garlic salt, celery salt, etc.)
  130. - Flavoured peppers (lemon, garlic, etc)
  131. - Cinnamon sugar
  132. - Mexican/Steak/Chicken/Moroccan/BBQ/etc… seasonings
  133.  
  134. Recommended condiments:
  135. - Mustard(wholegrain, French, Dijon, American, English, etc)
  136. - Hot sauces
  137. - Pickles
  138. - Vinegar
  139.  
  140. Condiments to avoid:
  141. - Mayonnaise
  142. - Aioli
  143. - BBQ sauce
  144. - Tomato sauce (ketchup)
  145. - Assorted fruit sauces (apple, cranberry, etc)
  146. - Assorted fruit and vegetable chutneys (mango, fruit, tomato, etc)
  147. - Assorted relishes (caramelised onion, corn, etc)
  148. - Salad dressings
  149. - Seafood sauces
  150. - All Asian sauces (soy, plum, fish, etc)
  151.  
  152. ● Ordering at restaurants:
  153. - many small restaurants don't have nutritional information available, so it is difficult to count the calories in their food, but there are some ways to help you keep your calories low.
  154. - steamed > grilled > baked >>> fried
  155. - order a salad or steamed vegetables as your side dish
  156. - if you're American, it is acceptable to take part of your food home
  157. - order a half portion of the main dish
  158.  
  159. drinks:
  160. + standard drinks
  161. - water (0cal)
  162. - can add lemon juice (3cal / tbsp)
  163. - if you're not used to drinking water, try putting ice in it or filtering it
  164. - black coffee (0cal)
  165. - can add 0 calorie sweeteners (splenda, stevia, etc.) if needed
  166. - tea (2cal / cup)
  167. - can add lemon juice (3cal / tbsp) or honey (65cal / tbsp)
  168. - if it's hot out, you can make/buy unsweetened iced tea instead
  169.  
  170. + instead of soda
  171. - sparkling water (0cal)
  172. - club soda (0cal)
  173. - diet soda (0cal)
  174. - Sparkling ICE brand drinks (0cal)
  175. - comes in several flavors of juice, lemonade, and tea
  176. - Glaceau sparkling waters (0cal)
  177.  
  178. + more drinks
  179. - sugar free cocoa (~15cal / 2tbsp)
  180. - make your cocoa with water (0cal) or nonfat milk (90cal / cup)
  181. - vitamin water zero (0cal)
  182. - sugar free red bull (5cal / can)
  183. - sugar free rockstar (20cal / can)
  184.  
  185.  
  186. -----
  187. version 2.0 (11/07/17)
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