Everyone wants to eat satisfactorily and lose excess weight because constant hunger is the main reason for diet interruptions. Nutritionists say that there are many healthy weight-loss products that are good for filling and helping to burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will start to fade gently.
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 body. She is:
- Increases metabolism. . . Rapid metabolism does not allow food to be stored "in reserve".
- Suppresses the feeling of hunger. . . You eat less, you don't stretch your stomach, you gradually get used to small portions.
- Creates a caloric deficit. . . You can eat lots of low-energy foods (up to 30 kcal per 100 g) and satiate your hunger like a big piece of meat (150 kcal per 100 g). Calorie deficiency is one 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 qualities are especially active in helping to lose weight. Remember this list of weight loss products. Include on the menu every day, 1-2 times a day:
- Grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- Green tea.
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).
- Prevent carbohydrates from getting overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Grapefruit pros for your diet:
- Fruit contains less sugar than other fruits.
- It has a low caloric content - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating to stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Watch the measure, 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 don't affect the level of bad cholesterol, so they don't cause atherosclerosis. They can be eaten every day if there are no allergies and liver problems (the yolk has a choleretic effect). Expert Tips to Lose Weight:
- Instead of a sandwich or bread, boil or fry 2-3 eggs for breakfast, make an omelet out of them. This 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 at night, use only egg whites: 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 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 prevent new build-up. 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 stand out. It suppresses hunger, so half or 1/4 of an avocado as 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. In addition, it improves bowel function and also increases satiety.
- Vegetable protein. It is more easily absorbed by the animal.
Recommendations for eating avocados for weight loss:
- Pay close attention to the portion size, as the caloric content of 100 g of the product is 212 kcal. At the same time, don't eat more than half 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, in salads, whipped avocado pulp.
Natural yogurt
This is a good option for a snack, breakfast or dinner to lose weight. If you choose Greek yogurt, you'll get lots of light protein to fill your body up quickly. It has 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.
Recommendations for selection and use:
- Don't buy a fat-free product - take 2%: it saturates better and doesn't interfere with weight loss.
- Replace yogurt with sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, flavors and aromas.
- Buy yogurt with higher amounts of vitamin D and calcium to speed weight loss.
Helpful Weight Loss Products
During dieting, it is not necessary to choose only low-calorie foods.
Even fatty nuts or fish, if consumed correctly, bring benefits to the figure.
Fill half the plate with vegetables, fruits, herbs. Get the rest of the volume with healthy protein and fat - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this regimen, you will lose weight without feeling hungry.
Distribute diet foods for weight loss at meals as follows:
- Breakfast. . . Cereals (oats, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished rice (brown), buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus fruits, cottage cheese, cheeses (feta, feta cheese).
Nuts
This food group is high in calories (550-620 kcal per 100 g) but has many benefits. 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.
- Nut. . . It has a positive effect on brain functioning, regulates hormone levels.
- pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
- Pinion. . . The product is high in fat (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 is omega-3 acids: they saturate quickly and for a long time, do not allow excessive deposits to appear. The figure will benefit:
- Salmon. . . The best red fish to lose weight. It increases muscle mass, which helps you burn more calories.
- Trout. . . A budget substitute for salmon, which is not inferior to it in dietary qualities.
- sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: sardines are usually found in the form of canned food, but it is only useful in oil without additives.
Recommendations for eating fish to lose weight:
- Steam or bake. Don't use greasy sauces in the process: choose lemon juice, olive oil, plain yogurt for that.
- Avoid salty fish - they can cause bloating. Also refuses to smoke: it has a higher caloric 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, remove the bones. Based on poultry, light broths, soups and other hot dishes are made. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.
For weight loss, 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 complemented with other types of diet meat:
- Calf. . . Young meat 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 leg.
- Beef. . . In terms of properties, it is the same as veal, it has a low fat content, but takes longer to cook.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of caloric content, a rabbit is lighter than beef.
Low-fat dairy products
Skimmed milk is a good source of light protein, phosphorus, vitamin D. Calcium, also present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- Cottage cheese. . . Great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't need to buy low-fat cottage cheese. A product with 2 to 5% fat does no harm to 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 green leaves
The best foods in the diet are those rich in fiber. It fills the digestive tract and helps you no longer feel hungry. Your other task is to improve the functioning of the intestines, to remove toxins. To lose weight, eat fresh vegetables and herbs. One exception is potatoes, but it's best to rarely include them on the menu: they contain too much starch.
The maximum benefit for the figure will be brought 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, digested slowly and suppress hunger. Add them to every meal.
- All types of cabbage. . . A low-calorie product stimulates metabolism, saturates for a long time.
- celery. . . To lose weight, petioles are more useful than the root.
Fruits and Berries
This is a great replacement for factory candy, but you need to be careful with it. Fruits and berries contain natural sugar and in large amounts it inhibits weight loss. To benefit your figure, look for tasty varieties in the morning. Choose more often:
- citrus. . . Lemon, grapefruit and lime are ideal for losing weight. Eat oranges less often, give up on tangerines.
- Apples. . . Give preference to green varieties.
- watermelon. . . It contains a lot of sugar, but actively removes liquids, so it's helpful for weight loss.
- A pineapple. . . Contains substances that break down fat.
- blueberries, blueberries, blueberries. . . 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. . . On 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 and relieves edema.