Everyone wants to eat adequate and lose weight in excess, because constant hunger is the main reason for dietary disorders. Nutritionists say that there are many healthy weight loss products that are good for filling and helping you burn fat. Include them in your diet every day, remove sweets and junk food and the weight will disappear well.
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 image. She is:
- Increases metabolism. . . Rapid metabolism does not allow food to be stored "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 satisfy your hunger just like a large piece of meat (150 kcal per 100 g). Calorie deficiency 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 some important diets are especially active in losing 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;
- Green tea.
Greipaldin
Half of these fruits half an hour before each main meal will help you eat less and speed up weight loss. This is due to narinine and inositol - substances with many positive properties. They are:
- Burns body fat and speeds up metabolism (metabolic process).
- Prevent carbs from becoming overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Benefits of grapefruit for 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 mucous membranes of the stomach and intestines. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Stay tuned, start with small doses.
Eggs
They contain a lot of easily digestible protein. It helps to lose weight and maintain muscle, eliminate hunger, regulates the level of hormonal appetite - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fat - quickly saturate the body.
Eggs do not affect the level of bad cholesterol, so they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (yolk has a choleretic effect). Expert advice for losing weight:
- Instead of a sandwich or cupcake, 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.
- To speed up weight loss at night, use only egg whites: let the egg yolks go for the first half of the day.
Green tea
This is the best neighbor drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before a meal to speed up weight loss. Important: only green tea is useful without additives - sugar, taste. The drink contains catechins: these substances help to burn fat under the skin, especially in the abdomen, and prevent new accumulation. Another plus of green tea is that it speeds up metabolism and quenches hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids are specially distinguished. 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 per 1 fruit), avocados contain:
- Fiber. It improves intestinal function and also increases satiety.
- Vegetable protein. It is more easily absorbed by animals.
Suggestions for eating avocados for weight loss:
- Pay close attention to the portion size, because the caloric content of 100 g of the product is 212 kcal. At one time, 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 good choice for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you will get plenty 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.
Suggestions for selection and use:
- Do not buy a fat-free product - take 2%: it saturates better and does not 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 increased levels of vitamin D and calcium to accelerate weight loss.
Products useful for weight loss
During the diet, it is not necessary to choose only low-calorie foods.
Even nuts or fatty fish, if consumed properly, brings benefits.
Fill half of the plate with vegetables, fruits, herbs. Get the rest of the amount with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this system you will lose weight without being hungry.
Distribute a diet for weight loss with 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, seafood, eggs, herbs.
- Snack. . . 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, improve metabolic processes. Take 20-30 g for a snack or add to the 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 to burn fat actively and burn calories during exercise. Eat a handful of almonds for cardio to improve your performance.
- Walnut. . . It has a positive effect on the work of the brain, regulates hormone levels.
- Pistachios. . . Lower cholesterol, control fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
- furuhneta. . . The product has a high fat content (compared to almonds or pistachios), but is more saturated and regulates the amount of the hormone ghrelin.
Fatty fish
Protein from this food category is easier to digest than meat. Another plus of fatty fish are Omega-3 acids: they saturate quickly and for a long time and do not allow excess precipitation. The number will benefit from:
- Lax. . . The best red fish to lose weight. It increases muscle mass, which helps to burn more calories.
- Trout. . . Budget instead of salmon, which is no less than him in terms of diet.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, regulate blood sugar levels. Important: Sardines are often found in the form of canned food, but they are only useful in oil without additives.
Suggestions 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 inflammation. Also refuse to smoke: 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 with cereal, 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 with other types of meat:
- Veal. . . Young beef with delicate fiber and low fat is very healthy. It is well absorbed and increases muscle mass. The lightest parts are the neck and lower leg.
- Beef. . . In terms of characteristics, it is similar to veal, has a low fat content but takes longer to cook.
- Rabbit meat. . . Does not cause allergies, improves fat metabolism. In terms of calorie content, 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 precipitation. Losing weight helps:
- Cottage cheese. . . Great choice for breakfast, dinner, snacks. It satisfies well, strengthens muscles, suppresses hunger. You do not need to buy low-fat cottage cheese. Product of 2-5% fat will not hurt to lose weight.
- Milk. . . Use it for breakfast cereals, fruit juices.
- Kefir. . . Improves digestion and bowel movements. If you do not like the sour taste of the drink, replace it with natural yogurt.
Vegetables and leafy vegetables
The best foods in your diet are those that are high in fiber. It fills the digestive tract and helps you not to get hungry anymore. Its second task is to improve intestinal function, remove toxins. To lose weight, eat fresh vegetables and herbs. 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 image will be entered by:
- Asparagus, green beans. . . It is an ideal side dish for meat or fish during the 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. . . Vita with low calorie stimulates metabolism, saturates for a long time.
- Celery. . . For weight loss, petioles are more useful than the roots.
Fruits and berries
This is a great substitute for the confectionery factory, but you have to be careful with it. Fruits and berries contain natural sugar and in large quantities it inhibits weight loss. To take advantage of the image, look for tasty varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat less orange, give mandarin.
- Apple. . . Give a choice of green species.
- Watermelon. . . It contains a lot of sugar, but actively removes fluid, so it is useful for weight loss.
- Pineapple. . . Contains fat-breaking ingredients.
- Blueberries, cranberries, cranberries. . . They have 26-40 kcal per 100 g, low in sugar and high in fiber. Use them in smoothies, cereals, add cottage cheese, yogurt.
- Pears. . . In 1 pc. - 15% of daily fiber consumption.
- Bananas. . . Take them for a snack: a high-calorie product has a low blood sugar index (18 units). Fruits contain potassium, which carries sodium salts, relieves edema.