Everyone wants to eat well and lose excess weight, because constant hunger is the main reason for diet breaks. Nutritionists say that there are many healthy weight loss products that are good for filling up and helping you burn fat. Include them in your diet every day, eliminate sweets and junk food, and the weight will start to disappear without problems.
How can you eat and lose weight?
There are no foods that literally burn fat in the body. There are foods with other properties that are important for your figure. She is:
- Increase metabolism.. . . Rapid metabolism does not allow what is ingested to be stored "in reserve".
- Suppresses the feeling of hunger.. . . You eat less, don't stretch your stomach, gradually get used to small portions.
- Create a calorie deficit. . . You can eat a lot of low energy foods (up to 30 kcal per 100 g) and satisfy your hunger like a big piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to losing weight.
- It has a positive effect on intestinal function.. . . Good digestion is essential for metabolism.
5 best foods to burn fat
Foods with several important dietary qualities are especially active in helping you lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:
- pink grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- Green Tea.
Pink 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 with many beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Keep carbohydrates from being overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Advantages of grapefruit for your diet:
- Fruit contains less sugar than other fruits.
- It has a low calorie content: 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating 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 measurement, start with small portions.
Eggs
They contain many easily digestible proteins. It helps to lose weight and maintain muscles, eliminates hunger, controls the level of the appetite hormone: ghrelin. Other important substances in eggs:
- Vitamin D: strengthens bone tissue.
- Fats: quickly saturate the body.
Eggs do not affect the level of bad cholesterol, therefore they do not lead to atherosclerosis. They can be consumed every day if there are no allergies and liver problems (the yolk has a choleretic effect). Tips from specialists to lose weight:
- Instead of a sandwich or bread, boil or fry 2-3 eggs for breakfast in the morning, make an omelette with them. This will help you to forget about hunger for 3-4 hours.
- If you don't have liver problems, eat up to 3 eggs a day.
- For faster weight loss at night, use only egg white - leave the yolk for 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 cup between meals or half an hour before 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, especially in the abdomen, and prevent a new accumulation. Another advantage of green tea is that it speeds up metabolism and reduces hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids are especially distinguished. It suppresses hunger, which is why half or 1/4 of an avocado for a snack is a great option for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocado contains:
- Fiber. It improves bowel function and also increases satiety.
- Vegetal protein. The animal absorbs it more easily.
Recommendations to eat avocado to lose weight:
- Pay close attention to the portion size, because the calorie content of 100 g of the product is 212 kcal. At the same time, eat no more than half an avocado in a salad or 1/4. - in a sandwich.
- Do not combine this product with meat - the dish will be difficult to digest. Combine with vegetables, herbs.
- Replace butter, sauces on sandwiches, and salads with whipped avocado pulp.
Plain yogurt
This is a good option for a snack, breakfast or dinner to lose weight. If you go for Greek yogurt, you will get plenty of light protein to fill up your body quickly. Contains few carbohydrates, does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion thanks to its probiotics. This benefits the metabolism.
Selection and use recommendations:
- Do not buy a fat-free product, take 2%: it saturates better and does not interfere with weight loss.
- Substitute yogurt for sour cream, mayonnaise, and salad dressings when marinating meats, poultry, or fish.
- Look carefully at the composition: avoid sugar, aromas and aromas.
- Buy yogurt with higher 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 fatty fish, if consumed correctly, provide 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 feeling hungry.
Distribute diet foods for weight loss in meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurts, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished rice (whole wheat), buckwheat, vegetables.
- Dinner. . . Fish, shellfish, eggs, herbs.
- Appetizers. . . Nuts, citrus, cottage cheese, cheeses (feta, feta cheese).
Walnuts
This food group is high in calories (550-620 kcal per 100 g), but it has many benefits. Walnuts contain protein and fatty acids, so they quickly relieve hunger and improve metabolic processes. Take 20-30g as a snack or add it to your breakfast cereal to recharge your body for a long time. The most useful nuts to lose weight:
- Almond. . . 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.
- Nut. . . Has a positive effect on the work of the brain, regulates hormonal levels.
- Pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salted pistachios: they retain fluid in the body.
- pinion. . . The product is high in fat (compared to almonds or pistachios), but it saturates more and controls the level of the hormone ghrelin.
Fatty fish
The protein in this food group is easier to digest than that of meat. Another advantage of fatty fish is Omega-3 acids: they saturate quickly and for a long time, they do not allow excess deposits to appear. The figure will benefit:
- Salmon. . . The best red fish to lose weight. Increases muscle mass, which helps burn more calories.
- Trout. . . An inexpensive replacement for salmon, which is not inferior to it in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, it controls blood sugar levels. Important: sardines are often found in the form of canned food, but they are useful only in oil without additives.
Recommendations for eating fish to lose weight:
- Cook steamed or baked. Don't use fatty sauces in the process - choose lemon juice, olive oil, plain yogurt for this.
- Avoid salted fish - they will cause bloating. Also refuse smoking - it has a higher caloric content, there are often 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 are lean poultry: chicken, turkey. Before cooking, they remove the skin, remove the bones. From poultry, light broths, soups and other hot dishes are prepared. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.
To lose weight, breast fillet, the thinnest part of the bird, is used.
The norm for 1 meal is 100-120 g.
A couple of times a week, the menu is supplemented with other types of dietary meat:
- Veal. . . Young veal with delicate fibers and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The thinnest parts are the neck and lower leg.
- Cow meat. . . In terms of properties, it is the same as veal, it has a low fat content, but it 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, which is also present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- Curd. . . A great option for breakfasts, dinners, snacks. Saturates well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cottage cheese. A product of 2 to 5% fat will not hurt to lose weight.
- Milk. . . Use it for morning porridge, fruit smoothies.
- Kefir. . . Improves digestion and intestinal health. If you don't like the bitter taste of the drink, replace it with plain yogurt.
Greens and leafy greens
The best foods in the diet are those that are high in fiber. It fills the digestive tract and helps you not feel hungry any longer. Its other task is to improve the functioning of the intestines, eliminate toxins. To lose weight, eat fresh vegetables and herbs. An exception is potatoes, but it is better to include them rarely on the menu: they contain a lot of starch.
The maximum benefit to the figure will bring:
- Asparagus, green beans. . . It is an ideal accompaniment to 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 the metabolism, saturates for a long time.
- Celery. . . To lose weight, the petioles are more useful than the root.
Fruits and berries
This is a great substitute for factory candy, but you need to be careful with it. Fruits and berries contain natural sugar and in large quantities it inhibits weight loss. To benefit your figure, look for savory varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for losing weight. Eat orange less often, give up the mandarin.
- Apples. . . Give preference to green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes liquid, making it useful for weight loss.
- A pineapple. . . Contains substances that break down fat.
- Blueberries, lingonberries, lingonberries. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
- Pears. . . In 1 pc. - 15% of the daily fiber intake.
- Bananas. . . Take them for a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieves edema.