Everyone wants to eat satisfactorily and lose weight because hunger is the main cause of dietary disorders. Nutritionists say there are many healthy weight loss products that fill well and help burn fat. Take them into your diet every day, remove sweets and fast food, and your weight will start to disappear smoothly.
How to eat and lose weight
There is no food that literally burns fat in the body. There are other properties of food that are important to your figure. SHE:
- Increase your metabolism. . . Rapid metabolism does not allow the consumed to be stored in a "reserve".
- It suppresses the feeling of hunger. . . Eat less, do not strain your stomach, gradually get used to small portions.
- Creates a lack of calories. . . You eat a lot of low-energy foods (up to 30 kcal / 100 g) and can satisfy your hunger just as much as a large piece of meat (150 kcal / 100 g). Calorie deficiency is one of the keys to weight loss.
- It has a positive effect on intestinal function. . . Good digestion is essential for metabolism.
5 best fat burning foods
Foods with several important nutritional properties are particularly active in losing weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
Half of this fruit helps you eat less half an hour before each main meal and speeds up weight loss. This is due to naringin and inositol - many substances with beneficial properties. OK:
- It burns body fat and speeds up metabolism (metabolic processes).
- Preventing carbohydrate overweight.
- Improves digestion.
- Check for insulin hormone fluctuations.
Benefits of grapefruit for the diet:
- Fruit contains less sugar than other fruits.
- It has a low calorie content - 29 kcal / 100 g.
Disadvantages of the fruit:
- Irritating to stomach and intestinal mucosa. If there is gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen like all citrus fruits. Observe the measure, starting with small doses.
Egg
They contain many easily digestible proteins. It helps to lose weight and maintain muscles, eliminates hunger, regulates appetite hormone - ghrelin levels. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - quickly saturate the body.
Eggs do not affect bad cholesterol levels and therefore do not lead to atherosclerosis. They can be consumed every day if there are no allergies and liver problems (yellowing has a choleretic effect). Expert tips for weight loss:
- Instead of a sandwich or bun, cook or fry 2-3 eggs in the morning, make an omelette 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 a day.
- For faster weight loss in the evening, use only egg whites: leave the yolks in the first half of the day.
Green tea
This is the best weight loss drink. It should be taken 2-3 times a day. Drink a cup between meals or half an hour before a meal to speed up weight loss. Important: only green tea without useful additives - sugar, flavors. The drink contains catechins: these substances help to burn existing fat under the skin, especially in the abdomen, and prevent new accumulation. Another plus of green tea is that it speeds up metabolism and quenches hunger.
Avocado
This product contains monounsaturated fatty acids, of which oleic acids are particularly distinguished. It suppresses hunger, so half or 1/4 of avocado as a snack is a great choice for dieters. In addition to healthy fats (28 g / l fruit), avocado contains:
- Fiber. It also improves intestinal function and increases satiety.
- Vegetable protein. The animal is more easily absorbed.
Recommendations for avocado weight loss:
- Pay close attention to portion size because 100 g of product has a caloric content of 212 kcal. Eat no more than half an avocado in a salad or 1/4 at a time. - on a sandwich.
- Do not combine this product with meat: the dish is difficult to digest. Combine with vegetables and herbs.
- Replace butter, sandwich sauces, and whipped avocado puree for salads.
Natural yogurt
This is a good option for snacks, breakfast or dinner to lose weight. If you choose Greek yogurt, you will get plenty of light protein that will quickly replenish your body. It is low in carbohydrates and does not cause fluctuations in blood sugar levels.
Another important property of yogurt is that it improves digestion thanks to its probiotics. This is beneficial for metabolism.
Recommendations for selection and use:
- Don’t buy a fat-free product - take 2%: it saturates better and doesn’t bother you to lose weight.
- Replace sour cream, mayonnaise and salad dressing with yoghurt when marinating meat, poultry or fish.
- Pay close attention to the composition - avoid sugar, flavors and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.
Products useful for weight loss
It is not necessary to choose only low-calorie foods during the diet.
Even walnuts or fatty fish, if consumed correctly, have benefits in shape.
Fill half of the plate with vegetables, fruits, herbs. Get the rest with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without being hungry.
Distribute dietary foods during weight loss with meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurts, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, paddy (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus fruits, cottage cheese, cheeses (feta, feta cheese).
Nuts
This food group is high in calories (550-620 kcal / 100 g), but has several benefits. Walnuts contain protein and fatty acids, so it quickly relieves hunger and improves metabolic processes. Take 20-30 g for a snack or add to the morning muesli to fill your body for a long time. The most useful nuts for weight loss:
- Almond. . . It contains L-arginine, an amino acid that helps with active fat burning and calorie burning during exercise. Eat a handful of almonds before cardio to improve results.
- Walnut. . . It has a positive effect on the work of the brain, regulates hormonal levels.
- Pistachio. . . Lower your cholesterol, check your fat metabolism. Important: Avoid salted pistachios - they retain fluid in the body.
- pine nuts. . . The product is high in fat (compared to almonds or pistachios) but better saturates and regulates ghrelin hormone levels.
Fatty 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, not allowing excess deposits to appear. The figure will be beneficial:
- Salmon. . . The best red fish for weight loss. It increases muscle mass, which burns more calories.
- Trout. . . Budget supplement for salmon, which is not inferior in its dietary properties.
- Sardinia. . . Rich in vitamin D, phosphorus, calcium, regulates blood sugar levels. Important: sardines are often found in canned form, but only useful in oil, without additives.
Recommendations for consuming fish for weight loss:
- Simmer or fry. Do not use fatty sauces in the process: choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they cause swelling. Also reject smoking: it has a higher calorie content and often contains dangerous additives.
- Take fatty fish in your diet at least 2-3 times a week.
Dietary meat
The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, the skin is removed from it, the bones are removed. They make light broths, soups and other hot dishes based on poultry. This product group is suitable for lunch or dinner, combined with cereals, hard pasta.
Breast fillets are used for weight loss - the widest 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. . . It has the same properties as veal, is low in fat, but cooks for longer.
- Rabbit meat. . . It does not cause allergies, improves lipid metabolism. In terms of calories, rabbits are lighter than beef.
Low fat dairy products
Low fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also present in dairy products, accelerates calorie burning and excess deposits. Weight loss helps:
- Cottage cheese. . . Great opportunity for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don’t have to buy low-fat cottage cheese. A product with a fat content of 2-5% will not harm weight loss.
- Milk. . . Use breakfast porridge, fruit smoothies.
- Kefir. . . Improves digestion and intestinal health. If you don’t like the sour taste of the drink, replace it with natural yogurt.
Vegetables and leafy vegetables
The best foods in your diet are those that are high in fiber. It fills the digestive system and helps you stop feeling hungry. Another task is to improve the function of the intestines, to remove toxins. Eat fresh vegetables and herbs to lose weight. Potatoes are an exception, but it’s better to be rarely on the menu: they contain a lot of starch.
The biggest advantage of the number is the following:
- Asparagus, green beans. . . Ideal garnish for meat or fish during your diet.
- Spinach. . . Contains protein, iron, potassium, speeds up metabolism. Use spinach in salads or smoothies.
- Parsley, dill, salad. . . They are low in calories but high in fiber, digesting slowly and suppressing hunger. Add them to every meal.
- All kinds of cabbage. . . The low-calorie product stimulates metabolism and saturates for a long time.
- Celery. . . For weight loss, the petiole is more useful than the root.
Fruits and berries
This is a great substitute for factory sweets, but care must be taken with it. Fruits and berries contain natural sugar and inhibit weight loss in large quantities. In order to benefit your figure, look for salty varieties in the morning. Choose more often:
- Citrus fruits. . . Lemon, grapefruit and lime are ideal for weight loss. Eat oranges less often, add tangerines.
- Apples. . . Prefer green varieties.
- Watermelon. . . It contains a lot of sugar but actively removes fluid, making it useful for weight loss.
- A pineapple. . . Contains grease breakers.
- Blueberries, cranberries, cranberries. . . At 100 g, they contain 26-40 kcal, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
- Pear. . . In 1 piece. - 15% of the daily fiber intake.
- Banana. . . Take it for a snack: a high-calorie product with a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieves edema.