Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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October 6, 2023
According to the National Institute of Diabetes and Digestive and Kidney Diseases, 30.7% of adults are overweight. Of those, 42.4% have obesity and 9.2% have severe obesity. With statistics like this, it's easy to see why more people are turning to improving their health. Creating a well-rounded diet that includes low-calorie grains is important for weight loss.
When you're always on the run, losing weight can be hard. Eating with a calorie deficit can be hard if you aren't planning your meals. In fact, many people try to lose weight simply by avoiding bread, pasta, and other grains.
The reality is that your body needs the nutrients you get from grains to function properly. Carbs and fiber are essential. Carbohydrates give your body energy and the right amount of fiber is actually helpful for weight loss. This is because it is a partially-indigestible carbohydrate, which means foods containing it aren't as high in calories.
There are a number of grains for calorie deficit that can help you eat a healthy, well-balanced diet while you're losing weight.
Calories per 100 grams: 175
Most people don't realize it, but corn is actually extremely healthy for the body when it's whole. Corn provides a range of B-group vitamins, phosphorus, and magnesium. Additionally, it's a good source of antioxidants. It is also relatively low in calories when eaten without butter or other high-calorie garnishes.
Calories per 100 grams: 343
Low in calories, buckwheat is an excellent low-calorie grain. It contains protein, magnesium (which is good for regulating blood pressure), and calcium. In fact, it is considered an exceptional source of protein and is an excellent staple for vegetarians who are hoping to lose weight. Buckwheat is also a source of minerals and vitamins that will keep you feeling full. Use it in your cooking to benefit from its nutrients.
Calories per 100 grams: 352
Lentils are technically a legume, and not a grain, but they can work as a substitute for grains in some dishes. Low-calorie lentils are an excellent source of folate and iron, not to mention protein. In fact, they are considered unique because they are high in both protein and fiber. In addition, they have a variety of other nutrients, including vitamin B, potassium, iron, and calcium. This means they are an excellent source for weight loss.
Calories per 100 grams: 354
Barley is a grain rich in fiber. Low in fat and calories, it contains beta-glucan, which actually can aid in weight loss. Barley is also known to help lower blood sugar levels and reduce cholesterol. Use its flour in cooking or drink barley water to get this grain into your diet. When shopping for barley, remember to get whole grain. Pearled barley means that it is refined and doesn't contain all the aforementioned benefits.
Calories per 100 grams: 354
Some researchers believe that rye has more nutrients in a single serving than any other grain does. A 100-calorie serving of whole rye contains four times as much fiber as whole wheat. It also has nearly 50% of the daily recommended amount of iron. Grab a healthy rye bread to make a sandwich for your next lunch.
Calories per 100 grams: 368
Quinoa is technically not a grain, because it does not come from grass. Quinoa is a staple food for many people who are on a weight loss journey. One of the best grains for weight loss, it is gluten-free and has a low glycemic index. This also means it's a good choice for people who have gastrointestinal issues. Furthermore, quinoa has twice the protein that buckwheat does, which means it can help you feel fuller for longer. Quinoa can be consumed cold or warm and can even be added to cookies, pancakes, and other baked goods.
Calories per 100 grams: 375
Whole oats are one of the healthiest things you can consume. They contain an antioxidant known as avenanthramide that is known to protect the heart. Oats are also high in fiber and absorb a lot of water, which helps your stomach to feel fuller for longer. Try adding frozen berries to your oats for extra fiber. Oats for breakfast or as a snack is an excellent choice for helping you to lose weight.
Calories per 100 grams: 378
Rich in vitamins, brown rice is another healthy option. In addition to containing antioxidants, it provides your body with magnesium, selenium, phosphorus, and a range of B-group vitamins. Brown rice also contains fiber while being low in fat. This means you'll feel full after eating just a small amount. In addition to brown rice, black and red rice are also good choices if you'd like to mix it up.
Are you ready to get more low-calorie grains in your diet? Do you need help planning your meals? Let Prospre help! Our app helps you generate diet plans based on the macronutrients you need to give your body energy throughout the day. Use the Prospre meal plan generator to create a meal plan that works for you and your goals.
