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“5 Traits with Surprisingly Low Calorie Fruits – Healthy & Satisfying Picks!”

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5 Traits with Surprisingly Low Calorie Fruits – Healthy & Satisfying Picks!Discover 13 treats with surprisingly few calories but a lot of taste and nutrients, perfect for a healthy and balanced diet.

There are various low-calorie meals that may help you lose weight. If you want to reduce weight while staying full, consider adding oats, Greek yoghurt, and other high-protein, high-fibre meals.

Calorie restriction might be one of the most challenging diet changes to undertake. Many Traits with Surprisingly Low Calorie Fruits might leave you feeling hungry and dissatisfied in between meals.

However, there are plenty of nutritious foods available that are both filling and low in calories. Here are 13 low-calorie dishes that are surprisingly filling.

1) Oats:

High in Fiber: Rich in beta-glucan, a soluble fiber that helps lower cholesterol and stabilize blood sugar.

Protein: Contains more protein than most grains (~5g per ½ cup dry oats).

Vitamins & Minerals: Good source of manganese, phosphorus, magnesium, iron, zinc, and B vitamins.

Antioxidants: Contains avenanthramides, which may reduce inflammation and blood pressure.

Low Glycemic Index: Helps with sustained energy and weight management.

Greek Yogurt:

Greek yogurt is a thick, creamy, protein-rich dairy product made by straining regular yogurt to remove whey, resulting in a denser texture and tangier taste. It’s a staple in Mediterranean diets and popular worldwide for its health benefits and versatility.

Nutritional Benefits (Per 100g, Non-Fat Plain)

Protein: ~10g (almost double regular yogurt) – great for muscle repair & satiety.

Probiotics: Contains live cultures (e.g., L. bulgaricus, S. thermophilus) for gut health.

Calcium: Supports bones and teeth (~10% DV).

Low in Carbs: ~3–4g (unsweetened), making it keto-friendly.

Low Lactose: Easier to digest for some with lactose intolerance.

Types of Greek Yogurt

Non-Fat (0% Fat): High protein, low calorie.

Low-Fat (2% Fat): Creamier but still lean.

Full-Fat (5%+ Fat): Rich, satiating, and keto-friendly.

Flavored / Sweetened: Often high in added sugar (check labels!).

Plant-Based (Dairy-Free): Made from coconut, almond, or soy (lower protein).

Health Benefits

Muscle Growth & Recovery:High protein helps repair tissues post-workout.

Gut Health: Probiotics aid digestion and boost immunity.

Bone Strength: Calcium + vitamin D (if fortified) prevent osteoporosis.

Blood Sugar Control: Low glycemic index, unlike sugary yogurts.

Weight Management: Keeps you full longer, reducing cravings.

3) Soup:

Soup is a versatile, comforting dish made by combining ingredients like vegetables, meats, grains, and legumes in a flavorful liquid (broth, stock, or water). It can be served hot or cold, smooth or chunky, and ranges from light appetizers to hearty meals.

Types of Soup
Clear Soups

Broth-Based (e.g., chicken noodle, miso, pho) – Light, hydrating, and easy to digest.

Consommé – Clarified, refined broth (often used in fine dining).

Creamy/Thick Soups

Puréed (e.g., tomato bisque, butternut squash) – Blended for smooth texture.
Cream-Based (e.g., clam chowder, mushroom soup) – Uses dairy or roux (butter + flour).

Hearty/Chunky Soups

Stews (e.g., beef stew, gumbo) – Thicker, with slow-cooked meats/veg.

Legume-Based (e.g., lentil, minestrone) – High in fiber and plant protein.

Cold Soups

Gazpacho (Spaish tomato-cucumber soup).

Vichyssoise (French leek and potato soup served chilled).

Health Benefits

Hydration: Broth-based soups help maintain fluid balance.

Nutrient-Dense: Packed with veggies, lean proteins, and fiber.

Digestive Health: Easy on the stomach, especially when sick (e.g., chicken soup for colds).

Weight Management: Low-calorie options keep you full longer.

Immunity Boost: Bone broth contains collagen, minerals, and amino acids.

How to Make Soup
Basic Steps

Sauté Aromatics (onions, garlic, celery, carrots) in oil or butter.

Add Liquid (broth, water, or coconut milk).

Simmer Ingredients (vegetables, meats, grains, or legumes).

Season (salt, herbs, spices).

Blend (if creamy) or leave chunky.

Pro Tips

Flavor Boosters: Parmesan rind, bay leaves, soy sauce, or lemon juice.

Thickeners: Cornstarch, flour, puréed beans, or potatoes.
Garnishes: Fresh herbs, croutons, yogurt, or grated cheese.

Popular Global Soups

Italian: Minestrone, Pasta e Fagioli.

Asian: Ramen, Tom Yum (Thai), Hot & Sour (Chinese).

Latin American: Pozole (Mexico), Sopa de Lima (Peru).

Middle Eastern: Lentil soup, Harira (Morocco).

Potential Downsides

High Sodium: Canned/restaurant soups often contain excess salt (opt for low-sodium or homemade).

Cream-Based Calories: Some creamy soups are high in saturated fat.

Allergens: Common triggers include dairy, gluten (in noodles), or shellfish.

4) Berries:


Berries are small, juicy, brightly colored fruits packed with antioxidants, vitamins, and fiber. Though botanically some (like strawberries) aren’t true berries, they’re all nutrition powerhouses.

Popular Types of Berries

Strawberries – High in vitamin C, footplate, and heart-healthy Polyphemus.
Blueberries – Famous for antioxidants (anthologists) that support brain health.
Raspberries – Rich in fiber (8g per cup) and ellagic acid (anti-cancer properties).
Blackberries – Loaded with vitamin K and manganese for bone health.
Cranberries – Known for UTI prevention (proanthocyanidins stop bacteria adhesion).
Goji Berries – Dried, high in vitamin A and zeaxanthin (eye health).
Acai Berries – Amazonian superfood, often in bowls/smoothies for antioxidants.
(Bonus: Less common – elderberries, boysenberries, mulberries!)

Nutritional Benefits (Per 1 Cup Serving)

Low-Calorie: Most berries have 50–85 calories per cup.

High Fiber: Aids digestion and blood sugar control (e.g., raspberries = 8g fiber).

Vitamin C: Boosts immunity (1 cup strawberries = 150% DV).

Antioxidants: Fight inflammation and oxidative stress (blueberries rank #1 among fruits).

Low Hypoglycemic Index: Safe for diabetics (won’t spike blood sugar).

Health Benefits

Heart Health: Improve cholesterol and blood pressure (thanks to flavonoids).

Brain Protection: May delay cognitive decline (studies link blueberries to memory boost).

Cancer Prevention: Ellagic acid (in raspberries) and resveratrol (in blueberries) show anti-tumor effects.

Skin Health: Vitamin C + antioxidants combat wrinkles and UV damage.

How to Eat Berries

Fresh: Snack on them raw or add to yogurt, salads, or oatmeal.

Frozen: Perfect for smoothies or baking (often cheaper and just as nutritious).

Dried: Like cranberries or goji berries (watch for added sugar).

Cooked: In jams, pies, or sauces (but heat can reduce vitamin C).

Fermented: Try berry kombucha or shrubs (drinking vinegar).

5)Eggs

Eggs are one of nature’s most nutritious and versatile foods, packed with high-quality protein, healthy fats, and essential vitamins. Whether scrambled, boiled, poached, or baked, they’re a staple in diets worldwide.


Nutritional Profile (1 Large Egg, ~50g)

Calories: ~70

Protein: 6g (complete protein, with all 9 essential amino acids)

Fats: 5g (including 1.5g saturated, 2g monounsaturated, and omega-3s in enriched eggs)

Cholesterol: ~185mg (mostly in yolk)

Vitamins & Minerals:

Vitamin B12 (energy, nerve function)

Choline (brain health, fetal development)

Vitamin D (bone health, immunity – in yolks)

Selenium (antioxidant)

Lutein & Zeaxanthin (eye health)

(Note: Brown vs. white eggs have no nutritional difference—color depends on the hen’s breed!)

Health Benefits

Muscle Building & Repair: High biological value protein (best for muscle synthesis).

Brain Health: Choline supports memory and cognitive function.

Eye Protection: Lutein/zeaxanthin reduce macular degeneration risk.

Weight Management: Keeps you full longer (high satiety index).

Heart Health: Despite cholesterol, most people’s blood cholesterol isn’t significantly affected

(current research shows dietary cholesterol has less impact than saturated/trans fats).

Types of Eggs

Conventional: Standard supermarket eggs (cage-raised hens).

Free-Range: Hens have outdoor access (slightly higher omega-3s).

Pasture-Raised: Highest in omega-3s/vitamins (hens roam freely).

Omega-3 Enriched: Fed flaxseed/algae for extra omega-3s.

Organic: No antibiotics/GMOs, feed must be organic.

Vegetarian-Fed: Hens eat plant-based feed (no animal byproducts).

How to Cook Eggs

Soft/Hard-Boiled: Perfect for snacks or salads.

Scrambled: Quick breakfast (add cheese/veggies).

Poached: Elegant, no added fat (great for eggs Benedict).

Fried: Sunny-side up or over-easy (use healthy oils like olive or avocado).

Omelet: Fold in veggies, cheese, or meats.

Baked: Shakshuka or frittatas for crowds.

Pro Tip: Overcooking can reduce nutrients—soft-boiled or poached preserves more vitamins!
Egg Safety & Myths

Salmonella Risk: Rare (1 in 20,000 eggs); cook thoroughly if immune-compromised.

Raw Eggs: Used in mayo/desserts (pasteurized eggs safer for raw consumption).

Yolk vs. White: Yolks contain most nutrients (don’t skip them unless medically advised).

Cholesterol Debate: Healthy people can eat 1–3 eggs daily; those with diabetes/heart disease may limit yolks (consult a doctor).

7- Day Diet Plan for Women to Gain Weight: Healthy Meal Ideas & Tips

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7 – Day Diet Plan for Women to Gain Weight

7-Day Diet Plan for Women to Gain Weight: Healthy Meal Ideas & Tips. Have you tried various weight-gain tactics but haven’t gotten the results you want? You are not alone. Many women assume that gaining weight is easier than losing it; however, this is not always the case. For some women, gaining weight can be as difficult as losing it. Understanding the value of calories is essential for a successful weight gain journey. It’s also worth noting that gaining muscle, mass, and weight takes time. This article is dedicated to ladies who want a simple yet efficient weight gain diet plan.

In this article, we will identify the top foods that will undoubtedly help women gain weight or muscle, as well as a weekly diet plan tailored to their needs.

What is the calorie need for a woman to gain weight?

Before attempting to gain weight, women must understand that their current weight, age, gender, metabolism, and level of exercise all determine how many calories are necessary. The following strategies will prove useful in gaining weight:Calculating Maintenance Calories: These are the calories your body will expend to maintain its weight. Calculate the figure using the Total Daily Energy Expenditure calculation, which is based on BMR and activity.

2. Add a Caloric Surplus : To gain weight gradually, aim for a surplus of 300-500 calories each day. The excess of 500-1,000 calories may cause faster weight gain but enhance fat storage.

3. Monitor and Adjust : Keep track of your improvement every week. If you aren’t gaining weight after a few weeks, raise your calorie intake by 200-300 calories every day.

4. Focus on Quality Calories : To guarantee balanced nutrition while gaining weight, eat nutrient-dense meals such as lean proteins, healthy fats, whole grains, and high-calorie snacks like nuts, seeds, and avocados.

Top 5 Foods For Women To Gain Weight

• Paneer (Cottage Cheese) :

Paneer is high in protein and calories, making it ideal for muscle growth and weight development. Add it to curries, parathas, or salads.

• Full-Fat Milk and Dairy Products :

Milk, which is high in protein and healthy fats, may be added to smoothies or consumed with cereal.

• Rice :

Rice, a common staple in Indian families, is high in carbs and calories. Add dal, curry, or ghee for extra nourishment.

• Bananas :

Bananas are high in calories and provide several critical elements. Eat them as snacks or mix them into milkshakes.

• Eggs :

Eggs are a versatile and protein – rice food that is easily accessible and inexpensive. They include healthy fats and important nutrients.

7- Day Diet Plan for Gaining Weight in Women.

Day 1:

Breakfast

Two cooked eggs and one slice of whole-grain bread with peanut butter.

1 glass of full-cream milk with 1 teaspoon of honey.

Mid-Morning

1 banana + 10 almonds.

Lunch

1 cup steaming rice, 1 cup lentils, and 1 cup paneer with veggies.

One small cup of curd.

Dinner :

Two rotis with one cup of chicken or tofu curry.

One small dishes of salad.

Day 2 :

Breakfast

1 veggie omelette (2 eggs) plus 1 ghee-based paratha.

One glass of orange juice.

Mid-Morning

One apple plus one dish of bulk gainer.

Lunch

1 cup rice with 1 cup rajma (kidney bean) curry.

One small dish of cucumber raita.

Dinner :

Two rotis with one cup of fish or mixed veggie curry.

One small cup of curd.

Day 3 : 

Breakfast

1 bowl of oats cooked with milk

 One boiled egg.

Mid-Morning

1 glass of large amounts gainer with milk or cold water.

Lunch

One cup of biryani with chicken or veggies.

One dish of green salad.

Dinner :

2 rotis and 1 cup of palak paneer.

One small dish of dal.

Day 4 : 

Breakfast

2 idlis with coconut chutney and sambar.

One glass of fresh fruit juice.

Mid-Morning

One serving of bulk gainer, with some roasted peanuts.

Lunch

One cup of brown rice, one cup of chana masala, and one dish of curd.

Dinner :

2 rotis and 1 cup of egg curry.

One small dish of salad.

Day 5 :

Breakfast

One dish of poha with peanuts and veggies.

One glass of buttermilk.

Mid-Morning

1 serving of bulk gainer and banana

Lunch

One cup of rice, one cup of dal tadka, and one dish of veggies.

One small cup of curd.

Dinner :

Two rotis with one cup of chicken or mixed veggie curry.

One dish of salad.

Day 6:

Breakfast

One veggie sandwich with cheese.

One boiled egg.

Mid-Morning

One serving of bulk gainer.

Lunch

1 cup of pulao (vegetable and chicken). One dish of curd.

Dinner :

2 parathas with paneer and potato filling.

One small dish of dal.

Day 7 :

Breakfast

1 bowl of vegetable-based upma.

One glass of fresh fruit juice.

Mid-Morning

1 serving of bulk gainer plus 10 almonds.

Lunch

1 cup rice with 1 cup rajma curry.

1 salad bowl.

Dinner :

Two rotis plus one cup of fish or paneer curry.

One small dish of cucumber raita.

Conclusion :

Healthy and sustainable gains in weight need a well-planned diet that is followed consistently and patiently. An organized diet chart for women encompassing 7 days might result in weight gain when calorie-dense, nutrient-dense meals with needed vitamins and minerals derived via mass gainer consumption.

ion are included in the diet. Further more, ladiss should eat healthy fats, learn proteins, and complex carbs rather than junk food and empty calories.