Everyone wants to eat a lot and lose weight, because constant hunger is the main cause of dietary disorders. Nutritionists claim that there are many healthy weight loss products that are helpful in replenishing fat and helping to burn fat. Include them in your diet every day, remove sweets and spam, and the weight will start to lose smoothly.
How to eat and lose weight
There are no fats in the body that literally burn fat. There are foods that have other properties that are important to your figure. She is:
- Stimulates metabolism. . . Rapid metabolism does not allow to eat what is eaten "in stock".
- Suppresses the feeling of hunger. . . You eat less, don’t stretch your stomach, gradually accustom yourself to small portions.
- Creates a calorie deficit. . . You can eat a lot of low-energy foods (up to 30 kcal / 100 g) and satisfy your hunger just like a large piece of meat (150 kcal / 100 g). Calorie deficiency is one of the most important in losing weight.
- Has a positive effect on intestinal function. . . Good digestion is essential for metabolism.
5 best fat burning foods
Foods that have some important nutritional properties are especially helpful in losing weight. Remember this list of weight loss products. Add to the menu every day, 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- Green tea.
Grapefruit
Half an hour 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 carbohydrate overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Can I buy grapefruit for your diet?
- Fruits contain less sugar than other fruits.
- Its caloric content is low - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating to stomach and intestinal mucosa. Grapefruit should not be eaten in patients with gastritis and ulcers on an empty stomach.
- A strong allergen, like all citrus fruits. Observe the measure, starting with small portions.
Eggs
They contain a lot of easily digestible proteins. It helps to lose weight and maintain muscles, eliminates 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 the amount of bad cholesterol, so they do not cause atherosclerosis. They can be eaten every day if there are no allergies and liver problems (yolks have a choleretic effect). Expert tips for losing weight:
- Instead of a sandwich or bun, boil or fry 2-3 eggs in the morning, making 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 each day.
- To lose weight faster in the evening, use only egg white: 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 a meal to speed up weight loss. Important: without additives, only green tea is useful - sugar, flavorings. The drink contains catechins: these substances help to burn the existing subcutaneous fat, especially in the abdominal area, and prevent its 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 particularly important. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for those losing weight. In addition to healthy fat (28 g per 1 fruit), avocado contains:
- Fiber. It improves bowel function and also increases satiety.
- Vegetable proteins. The animal absorbs it more easily.
Recommendations to eat avocado for weight loss:
- Note 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 a sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
- Replace butter, sauce on sandwiches and salad with whipped avocado pulp.
Natural yogurt
This is a good snack, breakfast or dinner throw for weight loss. If you choose Greek yogurt, you will get a lot of light protein that will quickly fill your body. It is low in carbohydrates, which does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion due to probiotics. It is beneficial for metabolism.
Recommendations for selection and use:
- Do not buy a fat-free product - use 2%: it is better saturated and does not prevent weight loss.
- When marinating meat, poultry or fish, replace yogurt with sour cream, mayonnaise and salad dressings.
- Look carefully at the composition - avoid sugar, flavors and odors.
- To speed up weight loss, buy yogurt with increased levels of vitamin D and calcium.
Products useful for slimming
It is not necessary to choose only low-calorie foods during the diet.
Even nuts or greasy fish, if consumed correctly, benefit the figure.
Fill half of the plate with vegetables, fruits, herbs. 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.
Distribute dietary foods for weight loss while eating as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, curd, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus, curd, cheese (feta, feta cheese).
Nuts
This group of foods is high in calories (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly quench hunger and improve metabolic processes. Take 20-30 g of snacks or put in your breakfast cereal to charge your body for a long time. The most useful weight loss nuts:
- Almonds. . . Contains L-arginine, an amino acid that helps actively burn fat and burn calories during exercise. To improve your results, eat a handful of almonds in front of your heart.
- Walnut. . . It has a positive effect on the work of the brain, regulates hormone levels.
- Pistachios. . . Lower cholesterol, control fat metabolism. Important: Avoid cheese pistachios - they trap fluids in the body.
- Pine nuts. . . The product is high in fat (compared to almonds or pistachios), but it saturates and controls the hormone ghrelin more.
Oily fish
Proteins in this food group are easier to digest than from meat. Another plus of oily fish is Omega-3 acids: they saturate quickly and for a long time, preventing the formation of excess sediment. This number will be useful for:
- Salmon. . . The best red fish for weight loss. This increases muscle mass, which helps burn more calories.
- Trout. . . A budget for salmon that is not inferior to him in dietary properties.
- Sardines. . . Rich in vitamin D, phosphorus, calcium controls blood sugar. Important: Sardines are often in the form of canned food, but they are useful only in oil without additives.
Recommendations to eat fish for weight loss:
- Steam or bake. Do not use greasy sauces: choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they will cause swelling. Also give up smoking: its caloric content is higher, often the composition contains dangerous additives.
- Include oily 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, turkey. Before cooking, they remove the skin from it, remove the bones. Light broths, soups and other hot dishes are made on the basis of poultry. This product group is suitable for lunch or dinner, combined with whole, hard pasta.
Chest fillets are used for weight loss - 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 by other types of dietary meat:
- Veal. . . Young beef with delicate fiber and minimal fat is very healthy. It is well absorbed and increases muscle mass. The thinnest parts are the neck and calves.
- Beef. . . In terms of properties, it is equal to veal, has little fat, but needs to cook longer.
- Rabbit. . . Does not cause allergies, improves lipid metabolism. In terms of calories, a rabbit is lighter than a beef.
Low fat dairy products
Fatty milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also present in dairy products, accelerates calorie burning and excess. Weight will help:
- curd. . . Great choice for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don’t need to buy low-fat cottage cheese. A 2-5% fat product will not harm weight loss.
- Milk. . . Use 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 natural yogurt.
Vegetables and leafy greens
The best diet food is one that is high in fiber. It fills the digestive tract and helps you not feel hungry for longer. Its other task is to improve intestinal function, remove toxins. To lose weight, eat fresh vegetables and herbs. The exception is potatoes, but they are better rarely included in the menu: they are high in starch.
The biggest benefits for the number will come from:
- Asparagus, green beans. . . It is an ideal meat or fish dish during the diet.
- Spinach. . . It contains protein, iron, potassium, accelerates metabolism. Use spinach for salads or cocktails.
- Parsley, dill, salad. . . They are low in calories but high in fiber, slow to digest and suppress hunger. Add them to every meal.
- Cabbages of all kinds. . . The low-calorie product stimulates metabolism and saturates for a long time.
- Celery. . . For weight loss, petioles are more useful than roots.
Fruits and berries
It’s a great substitute for factory sweets, but you need to be careful with them. Fruits and berries contain natural sugar, and in large quantities it stops weight loss. To benefit your figure, look for spicy varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat oranges less often, give up mandarins.
- Apples. . . Give preference to green varieties.
- Watermelons. . . It is high in sugar, but it actively removes fluids, making it beneficial for slimming.
- Pineapple. . . Contains substances that break down fat.
- Blueberries, cranberries, cranberries. . . They have 26-40 kcal per 100 g, are low in sugar and high in fiber. Use them in cocktails, flakes, mix with curd, yogurt.
- Pears. . . 1 pc. - 15% of daily fiber intake.
- Banana. . . Take them for a snack: the glycemic index of the caloric product is low (18 units). The fruit contains potassium, which displaces sodium salts, relieves edema.