Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main reason for dietary disruptions. Nutritionists say that there are many healthy weight loss products that replenish fat and help you burn fat. Include these in your daily diet, eliminate sweets and junk food, and the weight will start disappearing easily.
how you can eat and lose weight
There are no foods that literally burn body fat. There are foods with other properties that are important for your figure. Here's:
- boosts metabolism. . . The rapid metabolism does not allow food to be stored "in reserve".
- suppresses the feeling of hunger. . . you eat less, do not stretch your stomach, gradually reduce yourself to smaller portions.
- creates a calorie deficit. . . you can eat very 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). Calorie deficitOne of the keys to losing weight.
- Has a positive effect on bowel function. . . Good digestion is essential for metabolism.
5 Best Fat Burning Foods
Foods with several important dietary properties are particularly active in helping to lose 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
Eating 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. They are:
- The body burns fat and speeds up metabolism (metabolic processes).
- Prevent carbohydrates from becoming overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Benefits of grapes for your diet:
- Fruits contain less sugar than other fruits.
- It has a low calorie content - 29 kcal per 100 grams.
Disadvantages of this fruit:
- Irritation in the mucosa of the stomach and intestines. Grapes should not be eaten in case of gastritis and ulcers on an empty stomach.
- Strong allergen, like all citrus fruits. Observe the measure, start with small portions.
eggs
They contain very easily digestible protein. It helps to lose weight and maintain muscle mass, eliminates hunger, regulates the level of hunger hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fat - quickly saturates the body.
Eggs do not affect the level of bad cholesterol, so they do not cause atherosclerosis. If there are no allergies and liver problems (yolk has a choleretic effect) then they can be eaten every day. To lose weightExpert tips for:
- Instead of sandwich or bun, boil or fry 2-3 eggs in breakfast in the morning, make omelet from them. This will help you forget hunger for 3-4 hours.
- If you do not have liver problem then eat up to 3 eggs daily.
- For rapid weight loss in the evening, use only egg whites: leave the yolk for the first half of the day.
green tea
It is the best slimming drink. It should be included in 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 without additives is useful- Sugar, flavor. The drink contains catechins: these substances help burn existing subcutaneous fat, especially in the abdomen, and prevent new accumulation. Another plus of green tea is that it accelerates metabolism. and reduces appetite.
avocado
This product contains monounsaturated fatty acids, of which oleic acid is particularly distinguished. It suppresses appetite, so halved or 1/4 avocado as a snack is a great option for those who are losing weight. In addition to healthy fats (28 grams 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 portion sizes, because the calorie content of 100 grams of the product is 212 kcal. Do not eat more than half an avocado or more than 1/4 in a salad. - on a sandwich.
- Do not mix this product with meat: the dish will be difficult to digest. Mix with vegetables, herbs.
- Substitute for a salad with butter, sauce and whipped avocado pulp on sandwiches.
natural yogurt
It's a great choice for breakfast, breakfast or dinner for weight loss. If you choose Greek yogurt, you'll get plenty of light protein to fill your body quickly. It's low in carbohydrates, making it easy to eat. Blood glucose does not fluctuate.
Another important property of yogurt is that it improves digestion due to its probiotics. This benefits metabolism.
Recommendations for selection and use:
- Do not buy fat-free products - take 2%: it saturates better and does not interfere with weight loss.
- Substitute yogurt for sour cream, mayonnaise and salad dressing when marinating meat, poultry or fish.
- Watch the composition carefully - avoid sugar, taste and aroma.
- Buy yogurt with high levels of vitamin D and calcium to speed up 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 in the right way, benefit the figure.
Fill half the plate with vegetables, fruits, herbs. Get the rest with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. This plan will help you lose weight without hunger.
Distribute diet foods for weight loss in meals as follows:
- Breakfast. . . cereals (oatmeal, barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- dinner. . . meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- dinner. . . fish, seafood, eggs, herbs.
- Breakfast. . . nuts, citrus, cottage cheese, cheese (feta, feta cheese).
crazy
This food group has a high caloric content (550-620 kcal per 100 g), but has many benefits. Nuts contain protein and fatty acids, so they quickly relieve hunger, improve metabolic processesTake 20-30 grams for breakfast or add to your breakfast cereals to recharge your body for a long time. Most Useful Nuts for Weight Loss:
- almond. . . contains L-arginine, an amino acid that actively helps 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.
- Pista. . . reduce cholesterol levels, regulate fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
- Pine nut. . . The product has a higher fat content (compared to almonds or pistachios), but more saturated and regulates levels of the hormone ghrelin.
fatty fish
Proteins of this food group are easier to digest than meat. Another plus of fatty fish is omega-3 acids: they are saturated quickly and for a long time, not allowing excess deposits to appear. This figure will getAdvantage :
- salmon. . . best red fish for weight loss. It increases muscle mass, which helps in burning more calories.
- Trout. . . A budget replacement for salmon, which is not inferior to it in dietary properties.
- sardines. . . Rich in vitamin D, phosphorus, calcium, regulates blood sugar levels. Important: Sardines are often found as canned food, but they are useful only in oil without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use fatty sauces in the process: for this choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they will cause bloating. Also refuse smoked: it has a high calorie content, often contains 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 lean poultry: chicken, turkey. Before cooking, they remove the skin from it, remove the bones. Light broths, soups and other hot dishes are made on the basis of poultry. This group of products is suitable for lunch or dinner with cereals, hard pasta.
For weight loss, breast fillet is used - the thinnest part of the bird.
The value of 1 meal is 100-120 grams.
Twice a week, the menu is supplemented with other types of dietary meat:
- calf meat. . . Young beef with delicate fibers and minimal fat is very healthy. It is well absorbed and builds up muscle mass. The leanest parts are the neck and lower legs.
- Beef. . . it is comparable to veal in terms of properties, it has less fat content, but it takes longer to cook.
- rabbit meat. . . does not cause allergies, 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, and vitamin D. Calcium, which is also present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- filter. . . A great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses appetite. You do not need to buy low-fat cottage cheese. 2-5%Losing weight with a fat product will not hurt.
- Milk. . . Use it for morning oatmeal, fruit smoothies.
- kefir. . . Improves digestion and bowel 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 that are high in fiber. It fills up the digestive tract and helps you not feel hungry for a long time. Its other function is to improve the functioning of the intestines, remove toxins. Weight gainEat fresh vegetables and herbs to reduce. An exception is potatoes, but it is better to include them rarely in the menu: they contain a lot of starch.
The maximum benefit of this figure will be brought by:
- Asparagus, Green Beans. . . This is an ideal side dish for meat or fish during a diet.
- spinach. . . It contains protein, iron, potassium, which accelerates metabolism. Use spinach in salads or smoothies.
- Parsley, Dill, Lettuce. . . They are low in calories but high in fiber, digest slowly and suppress appetite. Include them at every meal.
- all types of cabbage. . . A low-calorie product stimulates metabolism, remains saturated for a long time.
- parsley. . . Petioles are more useful than the root for weight loss.
fruits and berries
It is a great alternative to factory sweets, but you need to be careful with it. Fruits and berries contain natural sugar, and in large quantities it prevents weight loss. To benefit your figure, try savory in the morning. Look for varieties. Choose more often:
- citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat less oranges, give up tangerines.
- Apple. . . give preference to 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, Lingonberry. . . 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.
- Rahila. . . in 1 pc. - 15% of the daily fiber intake.
- Bananas. . . Take them for breakfast: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieving edema.