The best tips for your diet
A low-calorie diet can help you lose weight healthily, improve your fitness and reach your sporting goals faster. But what exactly are calories? Which foods have particularly few of them? And how can you eat a low-calorie diet without being hungry? 🧐
Here you will find out everything you need to know, including delicious recipe ideas and tips especially for athletes!
What are calories actually? 🔍
Calories are a unit of measurement for the energy your body gets from food. You need this energy to maintain all important functions - from your heartbeat to your workout. 🏋️♂️
But not all calories are the same! While some foods provide little energy, others are real calorie bombs. A brief overview:
- 1 g fat = 9 kcal
- 1 g carbohydrates = 4 kcal
- 1 g protein = 4 kcal
How many calories should you consume daily?
It depends on your goal:
- Losing weight: Reduce calories slightly and eat plenty of protein and fiber. 🥗
- Building muscle: A calorie surplus with healthy foods is necessary.
Low-calorie foods – your best friends
Here are some of the best low-calorie foods that will fill you up while providing you with essential nutrients:
Vegetables – low in calories, high in fiber 🌱
- Cucumber: 12 kcal per 100 g
- Zucchini: 17 kcal per 100 g
- Broccoli: 34 kcal per 100 g
- Leaf spinach: 23 kcal per 100 g
- Tomatoes: 18 kcal per 100 g
Vegetables contain a lot of fiber, promote digestion and keep you full for a long time.
Fruit – sweet and light 🍓🍉
- Berries (strawberries, raspberries): 32 kcal per 100 g
- Watermelon: 30 kcal per 100 g
- Apples: 52 kcal per 100 g
- Grapefruit: 42 kcal per 100 g
Tip: Berries are particularly recommended as they contain little sugar and are full of antioxidants. ✨
Protein-rich, low-calorie foods 🥚🍗
- Low-fat curd cheese (0.2% fat): 67 kcal per 100 g
- Chicken breast (grilled): 110 kcal per 100 g
- Tofu: 76 kcal per 100 g
- Salmon trout: 120 kcal per 100 g
Protein keeps you full for a long time, promotes muscle building and protects against muscle loss when dieting. 💪
Low-calorie recipes (including nutritional values)
1. Low-calorie protein pancakes 🥞
Ingredients:
- 1 banana (100 g)
- 2 eggs
- 1 scoop of protein powder (vanilla or chocolate)
- 50 ml almond milk (unsweetened)
Preparation:
- Mash the banana and mix with the eggs, protein powder and almond milk.
- Fry small pancakes in a non-stick pan.
- Optionally garnish with berries.
Nutritional values (per serving):
- Calories: 250 kcal
- Protein: 22 g
- Fat: 6 g
- Carbohydrates: 30 g
2. Zoodles with tomato sauce (zucchini noodles)
Ingredients:
- 1 large zucchini (200 g)
- 200 g strained tomatoes
- 1 garlic clove
- 1 teaspoon olive oil
- Fresh herbs, salt and pepper
Preparation:
- Cut zucchini into zoodles using a spiral cutter.
- Fry garlic in olive oil, add strained tomatoes and season.
- Add zoodles to the sauce and heat briefly.
Nutritional values (per serving):
- Calories: 150 kcal
- Protein: 4 g
- Fat: 5 g
- Carbohydrates: 20 g
Why is it important to watch calories?
For athletes, the right energy supply is crucial:
- Muscle building: A calorie surplus with high-quality proteins and healthy fats is necessary. 🏋️♀️
- Fat loss: Calorie deficit, but eat enough protein to protect muscles.
- Performance: Too few calories lead to fatigue and declining training performance. 😴
Water or drinks with additives? 💧🥤
The basis of a healthy diet is water . But drinks with minerals, electrolytes and vitamins can be a useful supplement, especially during intense exercise. They help to quickly restore fluid and mineral balance.
Product tip:
For those who exercise a lot or drink too little:
👉 Check out the electrolyte products from Athletic Supplements – the perfect support for your regeneration!
Conclusion: Low in calories but rich in nutrients 🍽️
A low-calorie diet doesn't mean you have to forgo pleasure! Choose the right foods that fill you up and are low in calories at the same time. Combine them with high-quality protein and healthy fats to achieve your athletic goals - whether it's building muscle or losing fat. 💪
Try our recipes and get the most out of your diet! ✨