Everyone wants to eat heartily and get rid of extra pounds, because constant hunger is the main reason for diet interruptions. Nutritionists say there are many healthy weight loss products that are good for helping you burn fat and filling up. Include them in your diet every day, remove sweets and junk food and the weight will begin to disappear without any problems.
How can you eat and lose weight?
There is no food that literally burns fat in the body. There are foods that have other characteristics that are important to your figure. HE IS:
- Increases metabolism. . . Fast metabolism does not allow what is eaten to be stored "in reserve".
- suppresses the feeling of hunger. . . You eat less, you do not strain your stomach, you gradually get used to small portions.
- Creates a calorie deficit. . . You can eat plenty of low-energy foods (up to 30 kcal per 100 g) and satisfy your hunger just like a large piece of meat (150 kcal per 100 g). Lack of calories is one of the keys to losing weight.
- It has a positive effect on intestinal function.. . . Good digestion is essential for metabolism.
5 of the best fat-burning foods
Foods with several important dietary qualities are particularly active in aiding weight loss. Remember this list of weight loss products. Every day, add to the menu 1-2 times a day:
- grapefruit;
- Avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
Half an hour before each main meal, half of this fruit will help you eat less and accelerate weight loss. This is due to naringin and inositol - substances with many beneficial properties. Them:
- It burns body fat and speeds up metabolism (metabolic processes).
- Prevent carbohydrates from being overweight.
- It improves digestion.
- Control fluctuations in the hormone insulin.
Grapefruit pros for your diet:
- Its fruit contains less sugar than other fruits.
- It has a low calorie content - 29 kcal per 100 g.
Disadvantages of this fruit:
- It irritates the gastric and intestinal mucosa. Grapefruit should not be eaten with gastritis and ulcers on an empty stomach.
- Strong allergen like all citrus fruits. Pay attention to the size, start with small portions.
Eggs
They contain a large amount of easily digestible protein. It helps to lose weight and maintain muscles, eliminates hunger, controls the level of the appetite hormone - ghrelin. Other important ingredients in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - quickly saturate the body.
Eggs do not affect the level of bad cholesterol, so they do not cause atherosclerosis. They can be eaten every day if there are no allergies and liver problems (yellow has a choleretic effect). Expert tips for losing weight:
- For breakfast, instead of sandwiches or muffins, boil or fry 2-3 eggs, make an omelet with them. This will help you forget about hunger for 3-4 hours.
- If you do not have liver problems, eat no more than 3 eggs per day.
- To lose weight faster in the evening, use only egg white: leave the yolk in the first half of the day.
Green tea
This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a glass half an hour before or between meals to accelerate weight loss. Important: only green tea is useful, without additives - sugar, flavors. The drink contains catechins: these substances help to burn existing subcutaneous fat and prevent new accumulation, especially in the abdomen. Another plus of green tea is that it accelerates metabolism and suppresses hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids are especially distinguished. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for those who want to lose weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Fiber. It improves bowel function and also increases satiety.
- Vegetable protein. It is more easily absorbed by the animal.
Recommendations for eating avocado for weight loss:
- Pay close attention to the serving size, since the calorie content of 100 g of the product is 212 kcal. Eat no more than half or 1/4 of an avocado in a salad at a time. - in the sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
- Swap butter, dressings for sandwiches and salads with scrambled avocado meat.
natural yogurt
This is a good option for a snack, breakfast or dinner for weight loss. If you opt for Greek yogurt, you'll get plenty of light protein to quickly fill your body. It contains a small amount of carbohydrates, it does not cause fluctuations in blood sugar.
Another important feature of yogurt is that it improves digestion thanks to the probiotics it contains. This benefits the metabolism.
Recommendations for selection and use:
- Do not buy a lean product - take 2%: it saturates better and does not interfere with weight loss.
- Use yogurt for sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, sweeteners and flavorings.
- Buy yogurt with increased amounts of vitamin D and calcium to accelerate weight loss.
Useful products for weight loss
During the diet it is not necessary to choose only low-calorie foods.
Even nuts or oily fish can benefit the figure if consumed correctly.
Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with proteins and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.
Distribute diet foods for weight loss at meals as follows:
- Breakfast. . . Cereals (oatmeal, barley), berries, fruits, nuts, low-fat yogurts, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- snacks. . . Nuts, citrus fruits, cottage cheese, cheeses (feta, feta cheese).
Hazelnut
The calorie content of this food group is high (550-620 kcal per 100 g), but it has many benefits. Nuts contain protein and fatty acids, so they quickly quench hunger, improve metabolic processes. Take 20-30g as a snack or add it to your breakfast cereals to recharge your body for a long time. The most useful nuts for weight loss:
- Almond. . . It contains L-arginine, an amino acid that helps actively burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve your results.
- Walnut. . . It has a positive effect on the work of the brain, regulates hormonal levels.
- pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salty peanuts - they retain fluid in the body.
- Pine nuts. . . The product has a high fat content (compared to almonds or pistachios), but it is more satiating and controls the level of the hormone ghrelin.
oily fish
Protein from this food group is easier to digest than meat. Another plus of fatty fish is Omega-3 acids: they saturate quickly and for a long time, do not allow excess sediment to form. The figure will benefit:
- Salmon. . . The best red fish for weight loss. It increases muscle mass, which helps burn more calories.
- Trout. . . A budget replacement for salmon, which is not inferior to him in dietary quality.
- sardine. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar. Important: Sardines are usually available in canned form, but are only useful in oil without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use fatty sauces in this process: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salty fish - they cause bloating. Also refuse smoked: it has a higher calorie content, often there are dangerous additives in the composition.
- Include fatty fish in your diet at least 2-3 times a week.
diet
The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, they remove the skin from it, remove the bones. On the basis of poultry, light broths, soups and other hot dishes are made. This group of products is suitable for lunch or dinner in combination with cereals, hard pasta.
For weight loss, breast fillet is used - the leanest part of the bird.
The norm for 1 meal is 100-120 g.
Several times a week, other types of dietary meat are added to the menu:
- Veal. . . Young beef with delicate fiber and minimal fat is very healthy. It is well absorbed and increases muscle mass. The leanest parts are the neck and lower leg.
- Beef. . . It is equivalent in properties to veal, lower in fat content, but takes longer to cook.
- rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calorie content, a rabbit is lighter than beef.
low-fat dairy products
Low-fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, also found in dairy products, accelerates calorie burning and excess deposits. Losing weight will help:
- Cottage cheese. . . Great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cottage cheese. A product containing 2-5% fat will not be harmed by losing weight.
- Milk. . . Use for morning porridge, fruit desserts.
- Kefir. . . It improves digestion and intestinal health. If you do not like the sour taste of the drink, replace it with natural yogurt.
Vegetables and leafy greens
The best foods in the diet are those high in fiber. It fills the digestive system and helps you not feel hungry for longer. Another task is to improve the functioning of the intestines, remove toxins. Eat fresh vegetables and herbs for weight loss. Potatoes are an exception, but it is better to include them in the menu infrequently: they contain a lot of starch.
The maximum benefit from the figure will be:
- Asparagus, green beans. . . It is an ideal side dish for meat or fish during a diet.
- Spinach. . . Contains protein, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories but high in fiber, digest slowly and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . A low-calorie product stimulates metabolism, saturates for a long time.
- Celery. . . It is more beneficial than the petiole root for weight loss.
Fruits and berries
This is a great alternative to factory sweets, but you need to be careful with it. Berries and berries contain natural sugars and in large quantities inhibit weight loss. Look for savory varieties in the morning to benefit your figure. Choose more often:
- citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat less oranges, give up tangerines.
- Apples. . . Choose green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes fluid, so it is useful for losing weight.
- a pineapple. . . It contains substances that break down fats.
- Blueberry, cranberry, cranberry. . . In 100 g there is 26-40 kcal, little sugar and a lot of fiber. Use them in smoothies, cereals, add cottage cheese, yogurt.
- pears. . . 1 pc. - 15% of daily fiber intake.
- Banana. . . Take it as a snack: A high-calorie product has a low glycemic index (18 units). The berries contain potassium, which replaces sodium salts, relieves edema.