Everyone wants to eat satisfactorily and lose excess weight, since constant hunger is the main reason for diet breaks. Nutritionists say there are many healthy weight loss products that are good for filling you up and helping you burn fat. Include them in your diet every day, cut out sweets and junk food, and the weight will start to drop smoothly.
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 for your figure. She is:
- Stimulates the metabolism. . . The rapid metabolism does not allow the ingested to be kept "in reserve".
- Suppresses the feeling of hunger. . . You eat less, don't 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). Calorie deficiency is one of the keys to weight loss.
- Has a positive effect on bowel function. . . Good digestion is essential for the metabolism.
5 best foods to burn fat
Foods with several important dietary qualities are particularly active in helping with weight loss. Remember this list of weight loss products. Include in the menu every day, once or twice a day:
- grapefruit;
- lawyer;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
<1_img_centerxx>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).
- Prevent carbohydrates from becoming overweight.
- 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:
- Irritating to stomach and intestinal mucosa. In case of gastritis and ulcers on an empty stomach, grapefruit should not be consumed.
- Strong allergen, like all citrus fruits. Observe the measurement, start with small portions.
Eggs
They contain a lot of easily digestible protein. 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 bad cholesterol level, so they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and problems with the liver (yolk has a choleretic effect). Expert advice for weight loss:
- Instead of a sandwich or a bun, boil or fry 2-3 eggs for breakfast in the morning, make an omelet from it. It will help you 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 in the evening, use only egg white: leave the yolk on for the first half of the day.
Green tea
It 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 up weight loss. Important: only green tea is useful without additives - sugar, flavorings. The drink contains catechins: these substances help burn existing subcutaneous fat, especially in the abdomen, and prevent further build-up. Another benefit of green tea is that it speeds up metabolism and alleviates hunger.
Lawyer
This product contains monounsaturated fatty acids, among which we can particularly distinguish oleic acids. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for those who are losing weight. In addition to healthy fats (28 g for 1 fruit), avocado contains:
- Fiber. It improves bowel function and also improves satiety.
- Vegetable proteins. It is more easily absorbed by the animal.
Recommendations for eating avocado for weight loss:
- Pay close attention to the size of the portions, since the calorie content of 100 g of the product is 212 kcal. At a time, eat no more than half an avocado in a salad or 1/4. - on a sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Mix with vegetables, herbs.
- Substitute whipped avocado pulp for the butter and sauces on sandwiches and salads.
Natural yogurt
It is a good option for a snack, breakfast or dinner to lose weight. If you go for Greek yogurt, you get a lot of light protein to fill your body up quickly. It contains few carbohydrates, it does not cause fluctuations in blood sugar.
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 meat, poultry, or fish.
- Look carefully at the composition - avoid sugar, aromas and aromas.
- Buy yogurt with increased amounts 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 oily fish, if consumed correctly, bring benefits to the figure.
Fill half the plate with vegetables, fruits, herbs. Get the rest of the bulk with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this diet, you will lose weight without feeling hungry.
Divide diet foods for weight loss with meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low fat yogurts, cottage cheese, eggs.
- Having dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Having dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus fruits, cottage cheese, cheeses (feta, feta cheese).
Nuts
This food group has a high calorie content (550-620 kcal per 100 g), but it has many advantages. Nuts contain protein and fatty acids, so they quickly relieve hunger and improve metabolic processes. Take 20-30g for a snack or add to your breakfast cereal to recharge your body for a long time. 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 hormonal levels.
- Pistachios. . . Reduce cholesterol level, control fat metabolism. Important: Avoid salted pistachios - they retain fluids in the body.
- Pine nut. . . The product has a high fat content (compared to almonds or pistachios), but more saturates and controls the level of the hormone ghrelin.
Fatty fish
Proteins in this food group are easier to digest than those in meat. Another advantage of fatty fish are omega-3 acids: they saturate quickly and for a long time, do not reveal excess deposits. The figure will benefit:
- Salmon. . . The best goldfish for weight loss. It increases muscle mass, which helps burn more calories.
- Trout. . . A budgetary replacement for salmon, which is not inferior to it in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar. Important: Sardines are often found in canned form, but they are only useful in oil without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use fatty sauces in the process: choose lemon juice, olive oil, plain yogurt for this.
- Avoid salted fish - it will cause swelling. Also refuse smoked: it has a higher calorie content, often there are 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. Based on 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 is used - the thinnest 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 diet meat:
- Veal. . . Young beef with delicate fibers and minimal fat is very healthy. It is well absorbed and increases muscle mass. The leanest parts are the neck and lower leg.
- Beef. . . In terms of properties, it is equal to veal, 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 an ox.
Low fat dairy products
Skim milk is a good source of light protein, phosphorus, vitamin D. Calcium, also found in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- cottage cheese. . . A great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't have to buy low fat cottage cheese. A product of 2-5% fat will not hurt to lose weight.
- Milk. . . Use it for morning porridge, fruit smoothies.
- Kefir. . . Improves digestion and gut health. If you don't like the sour taste of the drink, replace it with plain yogurt.
Vegetables and leafy greens
The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you stay hungry for longer. Its other task is to improve the functioning of the intestines, remove toxins. To lose weight, eat fresh vegetables and herbs. Potatoes are an exception, but it is better to rarely include them in the menu - they contain a lot of starch.
The maximum benefit for the figure will be provided by:
- Asparagus, green beans. . . It is an ideal accompaniment to meat or fish during a diet.
- Spinach. . . It 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. . . For weight loss, the petioles are more useful than the root.
Fruits and berries
It's a great substitute for factory candy, but you have to be careful with it. Fruits and berries contain natural sugar and in high amounts it inhibits weight loss. To improve your figure, look for tasty varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit, and lime are great for weight loss. Eat orange less often, abandon tangerine.
- Apples. . . Favor green varieties.
- Watermelon. . . It contains a lot of sugar, but actively eliminates liquids, therefore it is useful for weight loss.
- A pineapple. . . Contains substances which break down fats.
- Blueberries, cranberries, cranberries. . . They contain 26 to 40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add them 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.