Everyone wants to eat satisfactorily and lose weight, because constant hunger is the main cause of dietary disorders. Nutritionists say that there are many healthy weight loss products that are useful for replenishing and burning fat. Include them in your diet every day, remove sweets and unwanted foods, and the weight will start to lose weight smoothly.
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 to your figure. She is:
- Increases metabolism. . . Fast metabolism does not allow to eat what is eaten "in reserve".
- Suppresses the feeling of hunger. . . You eat less, do not 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 soothe hunger just like a large piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to weight loss.
- Positively affects intestinal function. . . Good digestion is essential for metabolism.
5 best fat burning foods
Foods with several important nutritional properties 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 these fruits half an hour before each main meal will help you eat less and speed up weight loss. It is associated with naringin and inositol - substances with many beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Eliminate Excess Carbohydrates.
- Improves digestion.
- Controls fluctuations in the hormone insulin.
Would I recommend grapefruit for your diet?
- Fruits contain less sugar than other fruits.
- It is low in calories - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating to stomach and intestinal mucosa. Grapefruit should not be eaten on an empty stomach with gastritis and ulcers.
- A strong allergen, like all citrus fruits. Observe the moderation, start with small portions.
Olas
They contain a lot of easily digestible proteins. It helps to lose weight and maintain muscles, prevents hunger, controls 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 bad cholesterol levels, so they do not cause atherosclerosis. They can be eaten every day if there are no allergies and liver problems (jaundice has a choleretic effect). Expert advice for weight loss:
- Instead of sandwiches or buns in the morning for breakfast boil or fry 2-3 eggs, with them make an omelette. It will help to forget about hunger for 3-4 hours.
- If you do not have liver problems, eat up to 3 eggs every day.
- To lose weight faster in the evening, use only egg whites: leave the yolk 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, flavor. The drink contains catechins: these substances help to 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 reduces hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids stand out. It suppresses hunger, so half or 1/4 avocado as a snack is a great choice for those who lose weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Fiber. It improves bowel function and also improves satiety.
- Vegetable proteins. It is more easily absorbed by the animal.
Tips to eat avocado for weight loss:
- Pay special attention to the portion size, as the caloric content of 100 g of product is 212 kcal. Eat no more than half of an avocado salad or 1/4 at a time. - on sandwiches.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, greens.
- Replace butter, sauces on buns and salads with 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 get a lot of light protein to quickly fill the body. It is low in carbohydrates and does not cause fluctuations in blood glucose levels.
Another important property of yogurt is that it improves digestion thanks to its probiotics. It benefits metabolism.
Recommendations for selection and use:
- Don't buy a non-fat product - take 2%: it saturates better and does not interfere with weight loss.
- When marinating meat, poultry or fish, sour cream, mayonnaise and salad dressings are replaced with yogurt.
- Look carefully at the composition - avoid sugar, flavors and aromas.
- To speed up weight loss, buy yogurt with increased amounts of vitamin D and calcium.
Products useful for weight loss
It is not necessary to choose only low-calorie foods during the diet.
Even nuts or fatty fish, if used properly, benefit the figure.
Half of the plate is filled with vegetables, fruits, greens. Get the rest with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.
Divide dietary foods into weight loss meals as follows:
- For breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurts, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, greens.
- Snacks. . . Nuts, citrus, 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 proteins and fatty acids, so they quickly reduce hunger, improve metabolic processes. Take 20-30 g of snacks or add to breakfast cereals to long-term charge the body. The most useful weight loss nuts:
- Almond. . . Contains L-arginine, an amino acid that helps actively burn fat and burn calories during exercise. Eat a little almond before heartbeat to improve your results.
- Walnut. . . It positively affects the work of the brain, regulates hormonal levels.
- Pistachios. . . Lower cholesterol, control fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
- Pine nut. . . The product is high in fat (compared to almonds or pistachios), but it saturates and controls the level of the hormone ghrelin.
Oily fish
Proteins of this food group are 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 the appearance of excess. This figure will benefit:
- Lasis. . . The best red fish for weight loss. It increases muscle mass, which helps burn more calories.
- Trout. . . A budget substitute for reading that is not inferior to him in nutritional properties.
- Sardines. . . Rich in vitamin D, phosphorus, calcium controls blood sugar levels. Important: Sardines are often found in canned form, but they are only useful in oil without additives.
Tips for eating fish for weight loss:
- Steam or bake. Do not use greasy sauces in this process: for this purpose, choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they will cause swelling. Also give up smoked: it has a higher calorie content, often contains dangerous additives.
- Include fatty fish in your diet at least 2-3 times a week.
Dietary meat
The main source of protein for weight loss is lean poultry: chicken, turkeys. Before cooking, they remove the skin, remove the bones. Light broths, soups and other hot dishes are prepared based on poultry. This product group is suitable for lunch or dinner, combined with cereals, hard pasta.
Breast fillet is used to lose weight - the leanest part of the bird.
The rate of 1 meal is 100-120 g.
A couple of times a week the menu is supplemented with other types of dietary meat:
- Veal. . . Young beef with fine fiber and a minimum of 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, it is low in fat, but its preparation takes longer.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calories, 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 present in dairy products, accelerates the burning of calories and the amount of excess sediment. To lose weight will help:
- Cottage cheese. . . Great opportunity for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't have to buy low fat cottage cheese. A 2-5% fat product will not harm weight loss.
- 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 greens
The best diet foods are those that are high in fiber. It fills the digestive tract and helps to stay hungry for longer. Its other task is to improve intestinal function, remove toxins. To lose weight, eat fresh vegetables and greens. The exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.
The maximum benefit for the number will be:
- Asparagus, green beans. . . During the diet, it is an ideal side dish for meat or fish.
- Spinach. . . It contains protein, iron, potassium, speeds up metabolism. Use spinach in salads or cocktails.
- Parsley, dill, salad. . . They are low in calories but high in fiber, they digest slowly and suppress hunger. Add them to each meal.
- All types of cabbage. . . Low calorie product stimulates metabolism, saturates for a long time.
- Celery. . . For weight loss petioles are more useful than the root.
Fruits and berries
It is a great substitute for factory sweets, but be careful with it. Fruits and berries contain natural sugar, and in large quantities it prevents weight loss. To benefit your figure, look for salty varieties in the morning. Choose more often:
- Citrus fruits. . . Lemon, grapefruit and lime are ideal for weight loss. Less often eat oranges, give up mandarins.
- Apples. . . Prefer green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes fluid, so it is useful for weight loss.
- Pineapple. . . Contains fat-degrading substances.
- Blueberries, cranberries, lingonberries. . . They have 26-40 kcal per 100 g, low in sugar and high in fiber. Use them in cocktails, cereals, add cottage cheese, yogurt.
- Pears. . . 1 piece. - 15% of the daily fiber intake.
- Bananas. . . Take them for snacks: a high-calorie product has a low glycemic index (18 units). The fruit contains potassium, which displaces sodium salts, relieves edema.