Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main reason for diet interruption. Nutritionists say that there are many healthy weight loss products that can fill and help you burn fat. Incorporate them into your diet every day, remove sweets and junk food, and your weight will begin to disappear smoothly.
How to eat to lose weight
There is no food that really burns body fat. Some foods have other characteristics that are important to your body. She is:
- to promote metabolism. . . The fast metabolism does not allow the "reserve" to be eaten.
- Suppress hunger. . . You eat less, don't have diarrhea, and slowly get used to smaller portions.
- Cause insufficient calories. . . You can eat a lot of low-energy foods (up to 30 calories per 100 grams) and satisfy your hunger like eating a large piece of meat (150 calories per 100 grams). Lack of calories is one of the keys to weight loss.
- Have a positive effect on bowel function. . . Good digestion is essential to metabolism.
5 best fat-burning foods
Foods with a variety of important dietary qualities are particularly active in helping to lose weight. Remember this list of weight loss products. Included 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 can help you eat less and speed up weight loss. This is due to naringin and inositol-substances with many beneficial properties. they are:
- Burn body fat and accelerate metabolism (metabolic process).
- Prevent carbohydrates from becoming overweight.
- Improve digestion.
- Control the fluctuation of the hormone insulin.
The benefits of grapefruit for your diet:
- This fruit contains less sugar than other fruits.
- It has a low calorie content-29 kcal per 100 grams.
Disadvantages of this fruit:
- Irritating to stomach and intestinal mucosa. There are gastritis and ulcers on an empty stomach, so grapefruit should not be consumed.
- Strong allergens, like all citrus fruits. Observe the measures and start with small portions.
egg
They contain a lot of easily digestible protein. It helps to lose weight and maintain muscles, eliminate hunger, and control the level of appetite 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 (egg yolk has a gallbladder effect), they can be consumed every day. Tips for weight loss experts:
- Don't eat sandwiches or buns for breakfast in the morning. Boil or fry 2-3 eggs. Use them to make omelets. This will help you forget about hunger within 3-4 hours.
- If you do not have liver problems, eat up to 3 eggs a day.
- In order to lose weight faster at night, use only egg whites: leave the egg yolks for the first half of the day.
green tea
This is the best weight loss drink. It should be included in the diet 2-3 times a day. Drink a glass between meals or half an hour before meals to speed up weight loss. Important note: Only green tea without additives (sugar, spices) is useful. The drink contains catechins: these substances help burn existing subcutaneous fat, especially abdominal fat, and prevent new fat accumulation. Another benefit of green tea is that it can accelerate metabolism and eliminate hunger.
Avocado
This product contains monounsaturated fatty acids, especially oleic acid. It can suppress hunger, so eating half or 1/4 of avocado as a snack is a great choice for people who lose weight. In addition to healthy fats (28 grams per 1 fruit), avocados also contain:
- fiber. It can improve intestinal function and can also enhance satiety.
- plant protein. It is more easily absorbed by animals.
Recommendations for eating avocado to lose weight:
- Pay close attention to the serving size, as the calorie content of 100 grams of product is 212 kcal. At a time, eat no more than half an avocado or 1/4 in a salad. -On the sandwich.
- Do not mix this product with meat: this dish will be difficult to digest. Combine vegetables and herbs.
- Use whipped avocado pulp instead of butter, sauces and salads on sandwiches.
Natural yogurt
This is a good choice as a snack, breakfast or dinner to lose weight. If you choose Greek yogurt, you will get plenty of light protein to fill your body quickly. There are very few carbohydrates in it and will not cause blood sugar fluctuations.
Another important feature of yogurt is that it can improve digestion due to its probiotics. This is good for metabolism.
Recommendations for selection and use:
- Don't buy fat-free products-take 2%: it will saturate better and will not interfere with weight loss.
- When marinating meat, poultry or fish, use yogurt instead of sour cream, mayonnaise and salad dressing.
- Look carefully at the ingredients-avoid sugar, flavors, and aromas.
- Buy yogurt that contains more vitamin D and calcium to speed up weight loss.
Products useful for weight loss
During the diet, there is no need to choose only low-calorie foods.
Even nuts or fatty fish, if eaten properly, will bring benefits to the body.
Fill half of the plate with vegetables, fruits, and herbs. Use protein and healthy fats to get the remaining amount-eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this plan, you will lose weight without feeling hungry.
Distribute weight-loss foods during meals as follows:
- breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cheese, eggs.
- dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus, cheese, cheese (feta, goat cheese).
nut
This food group has a high calorie content (550-620 kcal per 100 grams), but it has many benefits. Nuts contain protein and fatty acids, so they can quickly relieve hunger and improve metabolic processes. Take 20-30 grams as a snack or add to your breakfast cereal to recharge your body for a long time. The most useful weight loss nuts:
- almond. . . Contains L-arginine, which is an amino acid that helps burn fat and burn calories actively during exercise. Eating a handful of almonds before aerobic exercise can improve your results.
- walnut. . . It has a positive effect on the work of the brain and regulates hormone levels.
- pistachio. . . Reduce cholesterol levels and control fat metabolism. Important note: Avoid salty pistachios-they will retain fluid in the body.
- Pine nuts. . . The product is high in fat (compared to almonds or pistachios), but is more saturated and controls the level of the hormone ghrelin.
Fatty fish
The protein in this food group is easier to digest than meat. Another advantage of fatty fish is Omega-3 acid: they will saturate quickly and for a long time without excess deposits. The graph will benefit from:
- salmon. . . The best red fish for weight loss. It increases muscle mass, which helps burn more calories.
- trout. . . The budget alternative to salmon is not inferior to him in terms of food quality.
- sardine. . . is rich in vitamin D, phosphorus, and calcium to control blood sugar levels. Important note: Sardines usually come in the form of canned food, but they are only useful in oils without additives.
Suggestions for eating fish to lose weight:
- Steamed or grilled. Don't use fatty sauces in this process: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salted fish-they can cause swelling. It also refuses to smoke: it has a high calorie content and often contains dangerous additives in its ingredients.
- Add fatty fish to your diet at least 2-3 times a week.
Weight loss meat
The main source of protein for weight loss is lean poultry: chicken and turkey. Before cooking, they will remove the skin and remove the bones. Based on poultry, make light broths, soups and other hot dishes. This group of products is suitable for lunch or dinner, with oatmeal and hard pasta.
To lose weight, use breast meat-the leanest part of the chicken.
The standard for a meal is 100-120 grams.
Several times a week, the menu will be supplemented with other types of dietary meats:
- 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 calves.
- beef. . . In terms of properties, it is comparable to veal, with low fat content, but longer cooking time.
- rabbit. . . will not cause allergies and improve lipid metabolism. In terms of calorie content, rabbits are lighter than beef.
Low-fat dairy products
Low-fat milk is a good source of light protein, phosphorus, and vitamin D. Calcium is also present in dairy products, which can accelerate the burning of calories and excess sediment. Losing weight will help:
- cottage cheese. . . Great choice for breakfast, dinner, snacks. It can saturate well, strengthen muscles, and suppress hunger. You don't have to buy low-fat cheese. 2-5% fat products will not harm weight loss.
- milk. . . Used for breakfast porridge and fruit smoothies.
- Kefir. . . Improve digestion and intestinal health. If you don't like the sour taste of this drink, you can use natural yogurt instead.
Vegetables and leafy vegetables
The best foods in the diet are those high in fiber. It fills the digestive tract and helps you no longer feel hungry. Its other task is to improve the function of the intestines and remove toxins. To lose weight, eat fresh vegetables and herbs. Potatoes are an exception, but it is best to include them in the menu sparingly: they contain a lot of starch.
The biggest benefits to the graph are:
- Asparagus, green beans. . . It is an ideal side dish for meat or fish during weight loss.
- spinach. . . It contains protein, iron, and potassium to accelerate metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories, but high in fiber, slow in digestion, and suppress hunger. Add them to every meal.
- Various cabbage. . . Low-calorie products stimulate the metabolism and saturate for a long time.
- celery. . . For weight loss, petioles are more useful than roots.
Fruits and berries
This is a great alternative to factory candies, but you need to use it carefully. Fruits and berries contain natural sugars, and large amounts of consumption will inhibit weight loss. In order to benefit your figure, please look for delicious varieties in the morning. Choose more frequently:
- Citrus. . . Lemons, grapefruits and limes are ideal for weight loss. Eat less oranges and give up oranges.
- apple. . . Prefer green varieties.
- watermelon. . . It contains a lot of sugar, but can effectively remove liquid, so it is very useful for weight loss.
- A pineapple. . . contains substances that break down fat.
- Blueberries, cranberries, lingonberries. . . They contain 26-40 calories per 100 grams, a small amount of sugar and a lot of fiber. Use them in smoothies, oatmeal, add to cheese, yogurt.
- pear. . . in one. -15% of daily fiber intake.
- banana. . . Use them as snacks: high-calorie products have a very low glycemic index (18 units). Fruit contains potassium, which can replace sodium salt and relieve edema.