Everyone wants to eat satisfactorily and lose excess weight because constant hunger is the main cause of dietary disorders. Nutritionists say that there are many healthy weight loss products that are great for filling and helping you burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will start to disappear 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 to your figure. She is:
- Increases metabolism. . . Rapid metabolism does not allow the eaten to be stored "in reserve".
- Suppresses the feeling of hunger. . . You eat less, do not stretch your stomach, and gradually adapt 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 just 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 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 in 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 becoming overweight.
- Improves digestion.
- Check for 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 gastrointestinal mucosa. With gastritis and stomach ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Adhere to the measurement, start with small portions.
Egg
They contain a lot of easily digestible protein. It helps to lose weight and maintain muscle, 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 the level of bad cholesterol, therefore they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (the yolk has a choleretic effect). Specialist tips for losing weight:
- Instead of a sandwich or bun, boil or fry 2-3 eggs for breakfast in the morning, make an omelette with them. This will help you forget about hunger for 3-4 hours.
- If you do not have liver problems, eat up to 3 eggs every day.
- For faster weight loss in the evening, use only egg whites: leave the yolk in 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, 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 speeds up the metabolism and suppresses hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids are particularly distinct. It suppresses hunger, so half or 1/4 of an avocado as a snack is a good choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit) avocado contains:
- Fiber. It improves bowel function and also improves satiety.
- Vegetable protein. It is more easily absorbed by the animal.
Recommendations for eating avocado for weight loss:
- Pay attention to the size of the portion, because the caloric content of 100 g of the product is 212 kcal. At one point, do not eat 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. Combine with vegetables, herbs.
- Replace butter, sauces on sandwiches and for salads with whipped avocado pulp.
Natural yogurt
This is a great option for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you will get lots of light protein to fill your body quickly. There are few carbohydrates in it, 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.
Recommendations for selection and use:
- Do not buy a fat-free product - take 2%: it satisfies better and does not interfere with weight loss.
- Replace yogurt with sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
- Look closely at the composition - avoid sugars, flavors and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.
Products that are useful for weight loss
During the diet, it is not necessary to choose only low-calorie foods.
Even nuts or oily fish, if ingested properly, provide the figure benefits.
Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with proteins and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme you will lose weight without feeling hungry.
Distribute diet foods for weight loss at meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, shellfish, eggs, herbs.
- Snacks. . . Nuts, citrus, cottage cheese, cheeses (feta, feta cheese).
Nuts
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 relieve hunger and improve metabolic processes. Take 20-30 g for a snack or add your breakfast products to recharge your body for a long time. The most useful nuts for weight loss:
- Almond. . . Contains L-arginine, an amino acid that helps to 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 levels, control fat metabolism. Important: Avoid salty pistachios - they hold fluid in the body.
- pine nuts. . . The product has a high fat content (compared to almonds or pistachios), but 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 fatty fish are omega-3 acids: they saturate quickly and for a long time and do not allow excess deposits. The figure will benefit:
- Salmon. . . The best red fish to lose weight. It increases muscle mass, which helps burn more calories.
- Trout. . . A budget substitute for salmon that is not inferior to him in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, control blood sugar levels. Important: sardines are often found in the form of preserves, 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, natural yogurt for this.
- Avoid salted fish - they will cause swelling. Deny also 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, removing the bones. On the basis of poultry, light broths, soups and other hot dishes are made. This product group is suitable for lunch or dinner combined with cereals, hard pasta.
For weight loss, use the breast fillet - the bird's slimmest part.
The norm for 1 meal is 100-120 g.
A couple of times a week, the menu is supplemented with other types of diet meat:
- Veal. . . Young beef with delicate fibers and a minimum of 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, it is similar 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 beef.
Low fat dairy products
Low-fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also found in dairy products, speeds up the burning of calories and excess deposits. Losing weight will help:
- Cottage cheese. . . A good option for breakfast, dinner, snacks. It satisfies well, strengthens muscles, suppresses hunger. You do not need to buy cottage cheese with low fat content. A product with 2-5% fat does not hurt to lose weight.
- Milk. . . Use it for morning porridge, fruit smoothies.
- Kefir. . . Improves digestion and intestinal health. If you do not like the sour taste of the drink, replace it with natural yogurt.
Vegetables and leafy vegetables
The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you not feel hungry anymore. Its second task is to improve bowel function and remove toxins. Eat fresh vegetables and herbs for weight loss. An exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.
The maximum benefit of the figure is obtained by:
- Asparagus, green beans. . . It is an ideal accompaniment to meat or fish during a diet.
- Spinach. . . It contains protein, iron, potassium, speeds up 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 metabolism, saturates for a long time.
- Celery. . . For weight loss, petals are more useful than the root.
Fruits and berries
This is a good substitute for factory sweets, but you need to be careful about it. Fruits and berries contain natural sugar, and in large quantities it inhibits weight loss. To benefit your figure, look for salty varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat orange less often, give up mandarin.
- Apples. . . Prefers green varieties.
- Watermelon. . . It contains a lot of sugar, but removes active fluid, so it is useful for losing weight.
- In pineapple. . . Contains substances that break down fat.
- Blueberries, cranberries, cranberries. . . They have 26-40 kcal per. 100 g, a little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
- Pear. . . In 1 pc. - 15% of 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.