Everyone wants to eat satisfactorily and lose too much weight, because constant hunger is the main reason for interrupting diet. Nutritionists say there are many healthy weight loss products that are good for filling in fat and helping you. Include them in your diet every day, remove sweets and junk food, and the weight will start to go away smoothly.
How you can eat and lose weight
There are no foods that burn fat in the body. Foods with other properties are important for your figure. She is:
- Boosts metabolism. . . Fast metabolism does not allow the eating to be stored "in reserve".
- It suppresses the feeling of hunger. . . You eat less, you stretch your stomach, you gradually get used to small portions.
- It creates a calorie deficit. . . You can eat a lot of low-energy food (up to 30 kcal per 100 g) and satisfy your hunger just like a large piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to losing weight.
- It has a positive effect on bowel function. . . Good digestion is essential for metabolism.
5 best fat burning food
Foods that have some important dietary qualities are especially active for losing weight. Remember this list of weight loss products. Add to the menu every day, 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
Half of this fruit half an hour before each main meal will help you eat less and speed up weight loss. This is due to naringin and inositol - substances that have many beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Prevent carbohydrates from being overweight.
- Improves digestion.
- Controlling fluctuations in the hormone insulin.
Benefits of grapefruit for your diet:
- Fruits contain less sugar than other fruits.
- It has a low calorie content - 29 kcal per 100 g.
Disadvantages of this result:
- Irritation to the stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Observe the measure, start with small portions.
Eggs
They contain a lot of protein that is easy to digest. It helps to lose weight and maintain muscles, get rid of hunger, regulates the level of appetite hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - saturate the body quickly.
Eggs do not affect the level of bad cholesterol, therefore they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (yolk has a choleretic effect). Specialist tips for losing weight:
- Instead of a sandwich or bottom, boil or fry 2-3 eggs for breakfast in the morning, make an omelet with them. This will help you forget about hunger for 3-4 hours.
- If you do not have liver problems, eat up to 3 eggs each day.
- For faster weight loss in the evening, use only egg white: leave the yolk for the first half of the day.
Tae glas
This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to speed up weight loss. Important: only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help to burn existing subcutaneous fat, especially in the abdomen, and prevent new accumulation. Another thing about green tea is that it speeds up metabolism and reduces hunger.
Avocado
This product contains monounsaturated fatty acids, which are particularly distinguished from oleic acids. It suppresses hunger, so half or 1/4 of avocado is a great choice as a snack for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), there are:
- Fiber. It improves bowel function and also improves satiety.
- Vegetable protein. The animal makes it easier to absorb.
Tips for eating avocado for weight loss:
- Pay particular attention to portion size, as the calorie content of 100 g of the product is 212 kcal. At one time, do not eat more than half an avocado in a salad or 1/4. - on a sandwich.
- Do not combine this product with meat: it will be difficult to digest the dish. Combine with vegetables, herbs.
- Substitute whipped avocado pulp for butter, sauces on sandwiches, and salads.
Natural yogurt
This is a good choice for snacks, breakfast or dinner for weight loss. If you choose Greek yogurt, you will get plenty of light protein to fill your body quickly. It is low in carbohydrates, does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion thanks to its probiotics. It will benefit the metabolism.
Suggestions for selection and use:
- Don't buy a fat-free product - take 2%: it saturates better and does not interfere with weight loss.
- Substitute yogurt with sour cream dressings, mayonnaise and salads while marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, flavorings and fragrances.
- Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.
Products that are useful for weight loss
During the diet, it is only necessary to choose low-calorie foods.
Even nuts or fatty fish, if consumed properly, give benefits to the figure.
Fill half the plate with vegetables, fruits, herbs. Get the rest of the volume with healthy proteins and fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without being hungry.
Give diet foods for weight loss at meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruit, berries, nuts, low fat yoghurt, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unmarried rice (brown), buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus, cottage cheese, cheeses (feta, feta cheese).
Nuts
This food group has a high calorie content (550-620 kcal per 100 g), but has many benefits. Nuts contain protein and fatty acids, so they quickly alleviate hunger, improve metabolic processes. Take 20-30 g for a snack or add to your breakfast cereal to replenish your body for a long time. The most useful nuts for weight loss:
- Almond. . . It contains L-arginine, an amino acid that helps to 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 salt pistachios - they retain fluids in the body.
- Pine nut. . . The product has a high fat content (compared to almonds or pistachios), but more exceeds and regulates the level of the hormone ghrelin.
Fatty fish
Protein from this food group is easier to digest than from meat. Another additive to fatty fish is Omega-3 acids: they saturate quickly and for a long time, do not allow excessive deposits to be present. The figure will benefit:
- Salmon. . . The best red fish to lose weight. It increases muscle mass, which helps burn more calories.
- Trout. . . Budget replacement for salmon, no less than in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, control blood sugar levels. Important: sardines are often found in canned food, but are only useful in oil without additives.
Tips for eating fish for weight loss:
- Steam or bake. Do not use fatty sauces in the process: choose lemon juice, olive oil, natural yogurt for this purpose.
- Avoid salted fish - they will cause swelling. Smoke also refuses: it has a higher calorie content, often containing dangerous additives in the composition.
- Include fatty fish in your diet at least 2-3 times a week.
Diet meat
The main source of protein for weight loss is poultry: chicken, turkey. Before cooking, remove the skin, remove the bones. On a poultry basis, light broths, soups and other hot dishes are made. This product group is ideal for lunch or dinner, accompanied by cereals, hard pasta.
For weight loss, breast fillet is used - the thinnest part of the bird.
The norm for 1 meal is 100-120 g.
A few times a week, the menu is supplemented with other types of dietary meat:
- Veal. . . Young beef with fine fiber and minimal fat is very healthy. It is well absorbed and increases muscle mass. The thinnest parts are the neck and lower leg.
- Beef. . . In terms of properties, it is equal to veal, has a low fat content, but takes longer to cook.
- Rabbit meat. . . It does not cause allergies, it improves lipid metabolism. In terms of calorie content, rabbit is lighter than beef.
Low fat dairy products
Low-fat milk is a good source of light protein, phosphorus, vitamin D. , which is also present in dairy products, which accelerates the burning of calories and excessive deposits. Lose weight will help:
- House cheese. . . Great choice for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You do not need to buy low fat cottage cheese. 2-5% fat product will not hurt to lose weight.
- Milk. . . Use it for morning porridge, fruit smoothies.
- Kefir. . . It improves digestion and bowel health. If you do not like the sour taste of the drink, substitute natural yogurt.
Leafy vegetables and greens
The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you not feel hungry anymore. Its other task is to improve the functioning of the intestines, to remove toxins. For weight loss, eat fresh vegetables and herbs. Potatoes are an exception, but it is best to rarely include them in the menu: they contain a lot of starch.
The figure will be maximized by:
- Asparagus, green beans. . . It is an ideal side dish for meat or fish during a diet.
- Spinach. . . Contains protein, iron, potassium, speeds up metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories but high in fiber, slow digestion, and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . Low-calorie product stimulates metabolism, saturates for a long time.
- Celery. . . For weight loss, petioles are more useful than the root.
Fruit and berries
This is a great substitute for factory sweets, but you need to be careful with it. Fruits and berries contain natural sugar, and in large quantities it prevents weight loss. For the benefit of your figures, look for tasty varieties in the morning. Select more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat orange as often, give up tangerine.
- Apples. . . Give priority to green varieties.
- Watermelon. . . It contains a lot of sugar, but fluids are actively removed, so it is useful for losing weight.
- Pineapple. . . It contains substances that break down fat.
- Blueberries, cranberries, lingonberries. . . They contain 26-40 kcal per 100 g, low in sugar and high in fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
- Pears. . . In 1 pc. - 15% of daily fiber intake.
- Bananas. . . Take them for a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which dissolves sodium salts, which relieves edema.