Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main cause of diet disorders. Nutritionists say there are many healthy weight loss products that are good for filling and that will help you burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will go away gently.
How to Eat and Lose Weight
There are no foods that literally burn fat in the body. There are foods with other properties that are important to your figure. She is:
- Promotes metabolism. . . The rapid metabolism does not allow what you eat to be stored "in reserve".
- Suppresses the feeling of hunger. . . You eat less, do not stretch your stomach, gradually get used to small portions.
- Creates 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 large piece of meat (150 kcal per 100 g). Lack of calories is one of the keys to losing weight.
- Has a positive effect on the intestinal function. . . Good digestion is important for your metabolism.
The 5 best foods to burn fat
Foods with several important dietary properties are especially active in losing weight. Remember this list of weight loss products. Include in the menu 1-2 times a day every day:
- Grapefruit;
- Avocado;
- Natural yoghurt;
- Chicken or quail eggs;
- Green tea.
Grapefruit
Half of this fruit half an hour before each main meal will help you eat less and accelerate weight loss. This is due to naringin and inositol - substances with many beneficial properties. You are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Prevent carbohydrates from becoming obese.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Benefits Of Grapefruit For Your Diet:
- The fruit contains less sugar than other fruits.
- It has a low calorie content - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritates stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Note the measure, start with small portions.
Eggs
They contain a lot of easily digestible protein. It helps lose weight and maintain muscle, 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 and therefore do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (the egg yolk has a choleretic effect). Expert tips for losing weight:
- Instead of a sandwich or bun, cook or fry 2-3 eggs for breakfast in the morning and make an omelette out of them. This will help you forget about hunger pangs for 3-4 hours.
- If you don't have liver problems, eat up to 3 eggs a day.
- For faster weight loss in the evening, use only egg whites: leave the yolks 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 speed 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 to prevent it from accumulating again. Another plus of green tea is that it speeds up your metabolism and satisfies hunger.
avocado
This product contains monounsaturated fatty acids, among which oleic acids are particularly differentiated. It suppresses hunger, so half or 1/4 avocado as a snack is a great choice for those losing weight. In addition to healthy fats (28 g per 1 fruit), avocado contains:
- Fiber. It improves bowel function and also increases the feeling of satiety.
- Vegetable protein. It is more easily absorbed by the animal.
Recommendations for Eating Avocado for Weight Loss:
- Pay close attention to the portion size, because the calorie content of 100 g of the product is 212 kcal. Do not eat 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, sauces on sandwiches and salads with whipped avocado pulp.
Natural yoghurt
This is a great option for a snack, breakfast, or dinner for weight loss. When you go for Greek yogurt, you are getting plenty of light protein to fill your body quickly. It is low in carbohydrates and does not cause blood sugar fluctuations.
Another important property of yogurt is that it improves digestion thanks to its probiotics. This benefits the metabolism.
Recommendations for selection and application:
- Do not buy a fat-free product - take 2%: it will fill you up better and will not interfere with weight loss.
- Replace yogurt, sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
- Take a close look at the composition - avoid sugar, flavors and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to speed weight loss.
Weight loss products
It is not necessary to choose only low-calorie foods during the diet.
Nuts or oily fish also have benefits for the figure when taken 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 food for weight loss with meals as follows:
- breakfast. . . Grains (oat flakes, pearl barley), fruits, berries, nuts, low-fat yogurts, quark, eggs.
- dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus fruits, cottage cheese, cheese (feta, feta cheese).
nuts
This group of foods is high in calories (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly relieve hunger and improve metabolic processes. Eat 20-30g as a snack or add to your breakfast cereal to keep your body long-lasting. The most useful nuts for weight loss:
- 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.
- walnut. . . It has a positive effect on the work of the brain, regulates the level of hormones.
- Pistachios. . . Lower cholesterol levels, control fat metabolism. Important: Avoid salty pistachios - they hold fluid in the body.
- Pine nut. . . The product is high in fat (compared to almonds or pistachios) but is more satiating and controls the level of the hormone ghrelin.
Oily fish
Protein from this food group is easier to digest than from meat. Another plus of oily fish are omega-3 acids: They fill you up quickly and for a long time, and do not leave any excess deposits. The figure benefits:
- salmon. . . The best red fish to lose weight. It increases muscle mass, which helps burn more calories.
- Trout. . . An inexpensive substitute for salmon that is not inferior to its nutritional qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: Sardines often come in canned form, but they are only useful in oil with no additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use fatty sauces: choose lemon juice, olive oil, natural yoghurt.
- Avoid salted fish - they cause puffiness. Also refuse smoked: it has a higher calorie content, often dangerous additives are included 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 lean poultry: chicken, turkey. Before cooking, they remove the skin and remove the bones. On the basis of poultry, light broths, soups and other warm dishes are prepared. This product group is suitable for lunch or dinner, combined with muesli and hard pasta.
For weight loss, breast fillet is used - the leanest part of the bird.
The norm for 1 meal is 100-120 g.
A couple of times a week the menu is complemented by other types of dietary meat:
- veal. . . Young beef with delicate fibers and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The slimmest parts are the neck and lower legs.
- beef. . . In terms of properties, it is on par with veal, has a low fat content, but takes longer to cook.
- Rabbit meat. . . Does not cause allergies, improves fat 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, and vitamin D. Calcium, which is also found in dairy products, speeds up the burning of calories and excess debris. Losing weight helps:
- cottage cheese. . . A great option for breakfast, dinner, snacks. It is good for filling, strengthens muscles, suppresses hunger. No need to buy low-fat cottage cheese. A product with 2–5% fat does not harm you when you lose weight.
- milk. . . Use it for morning porridge, fruit smoothies.
- kefir. . . Improves digestion and intestinal health. If you don't like the sour taste of the drink, replace it with plain yogurt.
Vegetables and leafy vegetables
The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you stop feeling hungry. Its other job is to improve bowel function and remove toxins. Eat fresh vegetables and herbs for weight loss. An exception is potatoes, but it is better to rarely include them in the diet: they contain a lot of starch.
The maximum benefit for the figure is provided by:
- Asparagus, green beans. . . It is an ideal accompaniment to meat or fish while on a diet.
- spinach. . . It contains protein, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . Low in calories but high in fiber, they are digested slowly and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . A low-calorie product stimulates the metabolism, satiates for a long time.
- celery. . . For weight loss, leaf stalks 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 sugars and, in large quantities, inhibit weight loss. To help your figure, look for savory varieties in the morning. Choose more often:
- Citrus fruits. . . Lemon, grapefruit, and lime are great for weight loss. Eat less orange, avoid tangerines.
- Apples. . . Do you prefer green varieties.
- Watermelon. . . It is high in sugar, but it actively removes fluid, so it is useful for weight loss.
- A pineapple. . . Contains substances that break down fat.
- Blueberries, lingonberries, lingonberries. . . You have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, granola, add cottage cheese and yogurt.
- Pears. . . In 1 piece - 15% of the daily fiber intake.
- Bananas. . . Take them with you as a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieve edema.