Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main reason for diet disorders. Nutritionists say there are many healthy weight loss products that are good for filling and helping you burn fat. Include them in your diet every day, get rid of sweets and junk food, and the weight will start to disappear smoothly.
How can you eat and lose weight?
There is no food that really burns fat in the body. There are foods with other traits that are important to your figure. He is:
- Increase metabolism. . . The fast metabolism does not allow what is eaten to be stored "as a reserve".
- Suppress hunger. . . You eat less, do not stretch the stomach, gradually get used to small portions.
- Create 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 intestinal function. . . Good digestion is very important for metabolism.
5 best fat burning foods
Foods with several important dietary qualities are very active in helping to lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:
- Pomelo;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Pomelo
Half of this fruit half an hour before your 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:
- Burn body fat and accelerate metabolism (metabolic process).
- Prevent carbohydrates from being overweight.
- Improve digestion.
- Controlling fluctuations in the hormone insulin.
The advantages of grapefruit for your diet:
- This fruit contains less sugar than other fruits.
- It has a low calorie content - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating to the stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergens, like all citrus fruits. Observe the size, start with small portions.
Egg
They contain a lot of easily digestible protein. It helps to lose weight and maintain muscle tone, eliminates hunger, controls the level of the appetite hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fat - quickly saturates the body.
Eggs do not affect bad cholesterol levels, therefore eggs do not cause atherosclerosis. They can be eaten daily if there are no allergies and liver problems (egg yolks have a choleretic effect). Specialist tips for weight loss:
- Instead of sandwiches or bread, boil or fry 2-3 eggs for breakfast in the morning, make an omelet with them. This will help you forget about hunger for 3-4 hours.
- If you don't have liver problems, eat up to 3 eggs daily.
- To lose weight faster at night, 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 up weight loss. Important: only green tea is useful without additives - sugar, flavors. Drinks contain catechins: these substances help burn existing subcutaneous fat, especially in the stomach, and prevent new accumulation. Another advantage of green tea is that it speeds up metabolism and reduces hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acid is mainly distinguished. It suppresses hunger, so half or 1/4 avocado as a snack is a great choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Fiber. It improves bowel function and also increases satiety.
- Vegetable protein. More easily absorbed by animals.
Recommendations for eating avocado for weight loss:
- Pay attention to the portion size, as 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 sandwiches.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, spices.
- Replace butter, dressing on sandwiches, and for salads with whipped avocado pulp.
Natural yogurt
It is a good choice for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you get a lot of light protein to fill your body quickly. There are few carbohydrates in it, it does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion thanks to its probiotics. It benefits metabolism.
Recommendations for selection and use:
- Do not buy fat-free products - take 2%: it is more saturated and does not interfere with weight loss.
- Replace yogurt with sour cream, mayonnaise, and salad dressing when marinating meat, poultry, or fish.
- Pay close attention to the composition - avoid sugar, flavorings and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to accelerate 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 properly, bring benefits to the body.
Fill half the plate with vegetables, fruits, herbs. Get the rest of the volume with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, whole grains, vegetable oils. With this scheme, you will lose weight without feeling hungry.
Share diet foods for weight loss while eating as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, raw rice (brown), buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, spices.
- Snacks. . . Nuts, oranges, cottage cheese, cheese (feta, feta cheese).
Crazy
This food group has a high calorie content (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly get rid of hunger, improve metabolic processes. Take 20-30 g 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 hormone levels.
- Pistachio. . . Lower cholesterol levels, control fat metabolism. Important: Avoid salty pistachios - they retain fluids in the body.
- pine nuts. . . This product has a high fat content (compared to almonds or pistachios), but is more saturated and controls the level of the hormone ghrelin.
Fat fish
Protein from this food group is easier to digest than from meat. Another plus of fatty fish is Omega-3 acids: they saturate quickly and for a long time, do not allow excess deposits to appear. The figure will benefit:
- Salmon. . . The best red fish for weight loss. It increases muscle mass, which helps burn more calories.
- trout. . . A budget substitute for salmon, which is not inferior to it in food quality.
- sardine. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: Sardines are often found in canned food form, but 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: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salted fish - they will cause swelling. Also refuses to smoke: it has a higher calorie content, often there are harmful additives in the composition.
- Include fatty fish in your diet at least 2-3 times a week.
diet meat
The main sources of protein for weight loss are lean poultry: chicken, turkey. Before cooking, they remove the skin, remove the bones. On the basis of 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 leanest part of the bird.
The norm for 1 meal is 100-120 g.
Several times a week, the menu is supplemented by other types of diet meats:
- Veal. . . Veal with fine fiber and very little 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, the same as veal, has a low fat content, but requires a longer time 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 Produk
Low-fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- Cheese hut. . . Good choice for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't need to buy low-fat cottage cheese. Products of 2-5% fat do not hurt to lose weight.
- milk. . . Use for morning porridge, fruit smoothies.
- kefir. . . Improves digestive and intestinal health. If you don't like the sour taste of the drink, replace it with natural yogurt.
Vegetables and greens
The best foods for a diet are foods that are high in fiber. It fills the digestive tract and helps you not feel hungry for longer. Another task is to improve intestinal function, get rid of toxins. To lose weight, eat fresh vegetables and herbs. The exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.
The maximum benefit to the figure will be brought by:
- Asparagus, green beans. . . It is an ideal side dish for 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. . . Low-calorie products stimulate metabolism, saturate for a long time.
- Celery. . . For weight loss, the petiole is more useful than the root.
Fruits and berries
This is a great substitute for factory candy, but you have to be careful with it. Fruits and berries contain natural sugars, and in large amounts inhibit weight loss. To get the most out of your figure, look for savory varieties in the morning. Choose more often:
- Orange. . . Lemon, grapefruit and lime are ideal for weight loss. Eat oranges less often, stop tangerines.
- Apple. . . Give preference to green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes fluids, therefore it is useful for weight loss.
- A pineapple. . . Contains substances that break down fat.
- Blueberries, cranberries, lingonberries. . . They have 26-40 kcal per 100 g, little sugar and lots of fiber. Use in smoothies, cereals, add cottage cheese, yogurt.
- Pear. . . In 1 piece. - 15% of daily fiber intake.
- Banana. . . Take them for a snack: high-calorie products have a low glycemic index (18 units). Fruits contain potassium, which replaces sodium salt, relieves edema.