Everyone wants to eat satisfactorily and lose excess weight because constant hunger is the main reason for diet interruptions. Nutritionists say there are many healthy weight loss products that are good for filling and helping to burn fat. Include them in your daily diet, remove sweets and junk foods, and the weight will start to disappear 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 food to be stored "in reserve".
- Suppress 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 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 foods for burning fat
Foods with some 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).
- Prevents carbohydrates from becoming overweight.
- Improves digestion.
- Check for fluctuations in insulin hormone.
Pros 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 stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Observe the measure, start with small parts.
egg
They contain a lot of easily digestible proteins. Helps in weight loss and muscle maintenance, eliminates hunger, controls the level of appetite hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - quickly saturate the body.
Eggs do not affect bad cholesterol levels, so they do not lead to atherosclerosis. They can be eaten daily if there are no allergies and liver problems (jaundice has a choleretic effect). Specialized tips for weight loss:
- 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 white: leave the egg yolk for the first half of the day.
Green tea
This is the best drink for weight loss. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to accelerate 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 metabolism and dulls hunger.
avocado
This product contains unsaturated fatty acids, among which oleic acids are particularly 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), avocado contains:
- Fiber. Improves intestinal function and also increases satiety.
- Vegetable protein. It is more easily absorbed by animals.
Recommendations for eating avocados for weight loss:
- Pay attention to the portion size, because the calorie content per 100 g of product is 212 kcal. At the same time, eat no more than half an avocado in a salad or 1/4. - in a sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
- Replace butter, sauces in sandwiches and salads with beaten avocado pulp.
Natural yogurt
This is a good option for a snack, breakfast or dinner for weight loss. If you opt for Greek yogurt, you get a lot of light protein to fill your body quickly. It has little carbohydrate in it, it does not cause fluctuations in blood glucose.
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 - get 2%: it saturates better and does not interfere with weight loss.
- Substitute yogurt for sour cream, mayonnaise and salad dressing when marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, flavorings and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.
Useful products for weight loss
During the diet, it is not necessary to choose only low-calorie foods.
Even fatty nuts or fish, if consumed correctly, bring benefits to the figure.
Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with healthy proteins and 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 to the following meals:
- BREAKFAST. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- dinner. . . Meat, poultry, fish, unpolished rice (coffee), buckwheat, vegetables.
- dinner. . . Fish, seafood, eggs, herbs.
- Snack. . . Nuts, citrus fruits, cottage cheese, cheeses (slices, feta cheese).
nuts
This food group has a high calorie content (550-620 kcal per 100 g), but has many benefits. Walnuts contain protein and fatty acids, so they quickly relieve hunger, improve metabolic processes. Take 20-30 g for a snack or add cereal in the morning to replenish your body for a long time. The most useful nuts for weight loss:
- Almond. . . Contains L-arginine, an amino acid that helps in active fat burning and calorie burning during exercise. Eat a handful of almonds before cardio to improve your results.
- walnut. . . Has a positive effect on brain function, regulates hormonal levels.
- Pistachios. . . Lower cholesterol, control fat metabolism. Important: Avoid salted pistachios - they retain fluid in the body.
- Pine nut. . . The product has a high fat content (compared to almonds or pistachios), but more saturates and controls the level of the hormone ghrelin.
Fatty fish
Proteins from this food group are digested more easily than from meat. Another plus of fatty fish are 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. Increases muscle mass, which helps burn more calories.
- TROUT. . . A budget replacement for salmon, which is not inferior to it in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: sardines are often found in the form of canned food, but they are only useful in oil without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use greasy sauces during the process: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salted fish - they will cause swelling. Also refuse smoked: it has a higher calorie content, often has dangerous additives in the composition.
- Include fatty fish in your diet at least 2-3 times a week.
Meat diet
The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, they remove the skin from it, remove the bones. On the basis of chicken, light soups, stews and other hot dishes are made. This group of products is suitable for lunch or dinner, combined with cereals, solid pasta.
For weight loss, breast fillet is used - the weakest part of the bird.
The rate for 1 meal is 100-120 g.
Several times a week, the menu is supplemented with other types of dietary meat:
- Beef. . . Young beef with delicate fiber and a minimum of fat is very healthy. Absorbs well and increases muscle mass. The weakest parts are the neck and the lower part of the leg.
- VEAL. . . In terms of properties, it is equal to beef, has a low fat content, but cooks more.
- 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 present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:
- Cottage cheese. . . An excellent option for breakfast, dinner, snack. It saturates well, strengthens muscles, suppresses hunger. You do not have to buy low-fat cottage cheese. A product with 2-5% fat will not hurt to lose weight.
- Milk. . . Use it for morning porridge, fruit smoothie.
- 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 foods in the diet are those that contain a lot of fiber. It fills the digestive tract and helps you not to feel hungry for longer. Its other task is to improve intestinal function, remove toxins. For weight loss, eat fresh vegetables and herbs. Potatoes are an exception, but it is better to rarely include them in the menu: they contain a lot of starch.
The maximum benefit of this figure will bring:
- Asparagus, green beans. . . It is an ideal side dish for meat or fish during a diet.
- Spinach. . . 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, digested 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, petioles are more beneficial than the root.
Fruits and berries
This is a great substitute for factory sweets, but you have to be careful with it. Fruits and berries contain natural sugar, and in large quantities prevents weight loss. To benefit your figure, look for enjoyable varieties in the morning. Choose more often:
- citron. . . Lemon, grapefruit and lime are ideal for weight loss. Eat oranges less often, give up tangerines.
- Apples. . . Give preference to green varieties.
- watermelon. . . It contains a lot of sugar, but actively removes fluids, so it is useful for weight loss.
- A pineapple. . . Contains substances that break down fat.
- Blueberries, blueberries, blueberries. . . 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 piece - 15% of the 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.