Everyone wants to eat full and lose weight, because constant hunger is the main cause of interrupted dieting. Nutritionists say there are many healthy weight loss products that are great for filling and helping you burn fat. Add them to your daily diet, eliminate sweets and junk food, and the weight will begin to disappear smoothly.
How can you eat and lose weight
There are no foods that literally burn body fat. There are foods that have other properties that are important for your physique. She is:
- Boost metabolism. . . The rapid metabolism does not allow food to be "stored".
- Prevent hunger. . . You eat less, do not strain your stomach, gradually get used to small portions.
- Create a calorie deficit. . . You can eat lots of low calorie foods (up to 30 kcal per 100 g) and satisfy your hunger like a big piece of meat (150 kcal per 100 g). Lack of calories is one of the keys to weight loss.
- Has a positive effect on bowel function. . . Good digestion is essential for metabolism.
5 best fat burning foods
Foods that have a number of important dietary qualities are particularly active in helping with weight loss. 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, which have many beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolism).
- Prevent carbohydrates from becoming overweight.
- Improve digestion.
- Controls fluctuations in the hormone insulin.
Advantages of grapefruit for your diet:
- Fruit contains less sugar than other fruits.
- It is low in calories - 29 kcal per 100 g.
Cons of this fruit:
- Irritating to the lining of the stomach and intestines. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- Strong allergen, like all citrus fruits. Observe the gauge, starting with the small parts.
Egg
They contain a lot of easily digestible protein. It helps to lose weight and maintain muscle, eliminates the feeling of hunger, controls the level of the appetite hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fat - quickly saturates the body.
Eggs do not affect the level of bad cholesterol, so they do not lead to atherosclerosis. You can eat them every day if you don't have allergies and liver problems (the yolk has a choleretic effect). Expert tips for weight loss:
- Instead of sandwiches or bread, boil or fry 2-3 eggs for breakfast in the morning, make an omelette with them. This will help you forget about feeling hungry for 3-4 hours.
- If you don't have liver problems, eat up to 3 eggs a day.
- To lose weight faster in the evening, you should use only egg whites: leave the yolk alone for 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 accelerate weight loss. Important: only green tea is useful without additives - sugar, flavors. Drinks containing catechins: these help burn the existing layer of subcutaneous fat, especially in the abdominal area, 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, of which oleic acid is particularly distinguished. It suppresses hunger, so half or a quarter of an avocado as a snack is a great choice for those who are trying to lose weight. In addition to healthy fats (28 g per 1 fruit), avocados also contain:
- Fiber. It improves bowel function and also enhances satiety.
- Vegetable proteins. It is more easily absorbed by animals.
Recommendations to eat avocado for weight loss:
- Pay attention to the serving size, as the calorie content in 100 g of the product is 212 kcal. Eat no more than half an avocado in a 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 and herbs.
- Substitute butter, dressing on sandwiches and salads with whipped avocado pulp.
Natural yogurt
This is a good choice for snack, breakfast or dinner to lose weight. If you choose Greek yogurt, you'll get plenty of light protein to load up quickly. Low in carbohydrates, so there is no fluctuation in blood glucose levels.
Another important property of yogurt is that it improves digestion thanks to probiotics. This is beneficial for metabolism.
Recommended selection and use:
- Do not buy fat-free products - take 2%: it saturates better and does not interfere with weight loss.
- Substitute yogurt for sour cream, mayonnaise, and salad dressings when marinating meat, poultry, or fish.
- Look closely at ingredients - avoid sugar, flavorings and fragrances.
- 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 nuts or fatty fish, if consumed in the right way, are beneficial for the physique.
Fill half of the plate with vegetables, fruits, and herbs. Get the rest of the mass with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, nuts, vegetable oils. With this program, you will lose weight without feeling hungry.
Divide diet foods for weight loss in meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruit, berries, nuts, low-fat yogurt, cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus, cottage cheese, cheese (feta, feta).
Nuts
This food group is high in calories (550-620 kcal per 100 g), but offers many benefits. Nuts contain protein and fatty acids, so they quickly relieve hunger and improve metabolism. Take 20-30g for a snack or add to breakfast cereal to fuel the body for a long time. The most useful nuts for weight loss:
- Almonds. . . Contains L-arginine, an amino acid that actively helps burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve your results.
- Walnuts. . . It has a positive effect on the work of the brain, regulating the level of hormones.
- Pistachios. . . Lowers cholesterol levels, controls fat metabolism. Important: Avoid salty foods - they retain fluid in the body.
- Pine nuts. . . The product is high in fat (compared to almonds or pistachios), but more saturated fat and controls ghrelin hormone levels.
Fatty fish
Protein from this food group is easier to digest than from meat. Another plus of fatty fish is Omega-3 acids: they saturate quickly and for a long time, leaving no residue. This number will be beneficial:
- Salmon. . . Best red fish for weight loss. It increases muscle mass, helping to burn more calories.
- Salmon. . . A budget alternative to salmon, which is not inferior to him in dietary qualities.
- Pilchard. . . Rich in vitamin D, phosphorus, calcium, blood sugar control. Important: sardines are often found as canned foods, but they are only useful in oils without additives.
Recommendations to eat fish for weight loss:
- Steamed or grilled. Do not use fatty sauces in this process: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salted fish - they will cause swelling. Also refuse to smoke: 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 poultry, light broths, soups and other hot dishes are prepared. This product group is suitable for lunch or dinner, combined with cereals, hard pasta.
To lose weight, people use the breast - the leanest part of the bird.
The norm for 1 meal is 100-120 g.
The menu several times a week is supplemented with dietary meats:
- Veal. . . Young beef with thin fiber and low fat is very good for health. It is well absorbed and increases muscle mass. The thinnest part is the neck and shins.
- Beef. . . In terms of properties, it is on par with veal, which is low in fat but cooks longer.
- Rabbit meat. . . Hypoallergenic, 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, and vitamin D. Calcium, also found in dairy products, helps speed up the burning of calories and excess waste. Losing weight will help:
- Cottage Cheese. . . A great choice for breakfast, dinner, snacks. It helps to saturate well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cheese. A product with 2–5% fat will not affect weight loss.
- Milk. . . Use for morning porridge, fruit smoothies.
- Kefir. . . Improves digestion and gut health. If you don't like the sour taste of the drink, replace it with natural yogurt.
Vegetables and green leaves
The best foods in the diet are the ones that are rich in fiber. It fills the digestive tract and keeps you from feeling hungry for longer. Its other task is to improve the functioning of the intestines, to remove toxins. To lose weight, eat fresh vegetables and herbs. The one exception is potatoes, but you're better off rarely including them on your menu: they're high in starch.
The maximum benefit to this figure will be provided by:
- Asparagus, green beans. . . It is an ideal side dish to meat or fish in the diet.
- Spinach. . . It contains protein, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories but rich in fiber, slow digestion and suppress hunger. Add them to every meal.
- All Kinds of Cabbage. . . Low-calorie products help stimulate metabolism, long-lasting satiety
- Celery. . . For weight loss, the petiole is more useful than the root.
Fruits and berries
This is a great substitute for factory candy, but you need to be careful with it. Fruits and berries contain natural sugars, and in large quantities it inhibits weight loss. To benefit your physique, look for savory varieties in the morning. Choose more often:
- Citrus. . . Lemons, grapefruit and limes are ideal for weight loss. Eat less oranges, skip tangerines.
- Apple. . . Prefer green varieties.
- Watermelon. . . It contains a lot of sugar, but actively eliminates fluid, therefore it is very useful for weight loss.
- Pineapple. . . Contains fat breakers.
- Blueberries, cranberries, lingzhi. . . They have 26-40 kcal per 100 g, low in sugar and high in fiber. Use them in smoothies, cereals, add to cheese, yogurt.
- pear. . . In 1 computer. - 15% of daily fiber intake.
- Banana. . . Bring them to a snack: a high-calorie product with a low glycemic index (18 units). Fruits contain potassium, which has the effect of replacing sodium salts, reducing edema.