Everyone wants to eat to satiety and lose excess weight, because constant hunger is the main cause of dietary disorders. Nutritionists say that there are many useful weight loss products that help replenish fat. Include them in your diet every day, eliminate sweets and harmful foods, and the weight will begin to disappear without problems.
How to eat and lose weight
There are literally no fat-burning foods in the body. There are foods that have other properties that are important to your figure. O:
- Boosts metabolism. . . Rapid metabolism does not allow to keep food "in reserve".
- Suppresses hunger. . . Eat less, do not prolong your stomach, gradually get used to small portions.
- Creates a calorie deficit. . . You can eat very low-energy foods (up to 30 kcal per 100 grams) and satisfy your hunger as a large piece of meat (150 kcal per 100 grams). 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 several important dietary qualities are especially active to help you lose weight. Remember this list of weight loss products. Include in the menu 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
Half an hour before each main meal, half of this fruit will help you eat less and speed up your weight loss. This is due to the fact that mandarin and inositol - substances with many beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Avoid carbohydrates to gain excess weight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
Benefits 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. You should not eat grapefruit on an empty stomach with gastritis and ulcers.
- A strong allergen like all citrus fruits. Observe the event, start small.
Eggs
They contain a protein that is very easily digested. Helps to lose weight and maintain muscles, eliminates hunger, controls the level of appetite hormone - ghrelin. Other important ingredients in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - saturate the body quickly.
Eggs do not affect bad cholesterol levels, so they do not cause atherosclerosis. It can be eaten every day in the absence of allergies and liver problems (yolk has a choleretic effect). Expert advice to lose weight:
- Boil or fry 2-3 eggs for breakfast in the morning instead of a sandwich or bread, make an omelet 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 a day.
- To lose weight faster in the evening, use only egg whites: leave the yolk in 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 without additives - without sugar, flavors are useful. The drink contains catechins: these substances prevent the burning of new subcutaneous fat, especially in the abdomen, and the accumulation of new ones. Another positive aspect of green tea is that it speeds up the metabolism and quenches hunger.
Avocado
This product contains monounsaturated fatty acids, which are especially distinguished among oleic acids. Suppresses hunger, so half or 1/4 of an avocado is an excellent choice for those who want to lose weight as a snack. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Lif. Improves intestinal function and increases satiety.
- Vegetable protein. It is more easily absorbed by the animal.
Tips for eating avocado to lose weight:
- Pay attention to the size of the serving, because the caloric content of 100 g of product is 212 kcal. Do not eat more than half of an avocado in one salad or 1/4 at a time. - In a sandwich.
- Do not combine this product with meat: the food will be difficult to digest. Combine with vegetables, herbs.
- Replace butter, sauces with whipped avocado pulp for sandwiches and salads.
Natural yogurt
It is a good choice for a snack, breakfast or dinner to lose weight. If you choose Greek yogurt, you will get plenty of light protein to fill your body quickly. It contains a small amount of carbohydrates, does not cause fluctuations in blood glucose.
Another important feature of yogurt is that it improves digestion thanks to probiotics. It benefits the metabolism.
Recommendations for selection and use:
- Don't buy a fat-free product - get 2%: it satisfies better and does not prevent weight loss.
- When marinating meat, poultry or fish, replace yogurt with sour cream, mayonnaise and salad dressing.
- Look carefully at the composition - avoid sugar, perfume and odors.
- Get yogurt with increasing amounts of vitamin D and calcium to accelerate weight loss.
Useful products for weight loss
It is not necessary to choose only low-calorie foods during the diet.
Even nuts or oily fish, if used properly, benefit the figure.
Fill half of the plate with vegetables, fruits and herbs. Get the rest of the volume 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 diet foods to lose weight while eating as follows:
- Breakfast. . . Cereals (oat flour, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
- Lunch. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Lunch. . . Fish, seafood, eggs, herbs.
- Snacks. . . Hazelnuts, citrus, cottage cheese, cheese (feta, feta cheese).
Hazel
This group of foods has a high calorie content (550-620 kcal per 100 g), but the benefits are many. Hazelnuts contain protein and fatty acids, so they quickly eliminate hunger and improve metabolic processes. Take 20-30 grams for a snack or add it to your breakfast to fill your 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. Eat a handful of almonds before cardio to improve your results.
- Walnut. . . Has a positive effect on brain function, regulates hormonal levels.
- Pistachios. . . Lowers cholesterol levels, regulates fat metabolismImportant: Avoid salty pistachios - they retain fluid in the body.
- Pine nuts. . . The product has a high fat content (compared to almonds or pistachios), but is more saturated and controls the levels of the hormone ghrelin.
Oily fish
The protein in this food group is easier to digest than meat. Another excess of oily fish is Omega-3 acids: they saturate quickly and for a long time, do not allow the appearance of excess sediment. The figure will benefit:
- Salmon. . . The best red fish to lose weight. Increases muscle mass, which helps burn more calories.
- Trout. . . Budget substitute for salmon, which does not lag behind in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, regulates blood sugar levels. Important: sardines are often found in canned food, but are only useful in unadulterated fat.
Tips for eating fish to lose weight:
- Steam or cook. Do not use greasy sauces in the process: choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they will cause swelling. Also, refrain from smoking: it has a higher calorie content, which often 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, the skin is removed and the bones are removed. Light broths, soups and other hot dishes are prepared on the basis of poultry. This product group is suitable for lunch or dinner combined with cereals, hard pasta.
Breast fillets are used for weight loss - the leanest part of the bird.
The norm for 1 meal is 100-120 grams.
Twice a week, the menu is supplemented with other types of dietary meat:
- beef meat. . . Young beef with fine fiber and minimal fat is very useful. Absorbs well & increases muscle massThe thin parts are the neck and lower legs.
- Beef. . . It is similar to beef in its properties, low in fat, but takes longer to cook.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calories, a rabbit is lighter than beef.
Low fat dairy products
Low-fat milk is a good source of protein, phosphorus and vitamin D, which are also found in dairy products. Will help you lose weight:
- Curd. . . Great choice for breakfast, dinner, snacks. It satisfies well, strengthens muscles, quenches hunger. No need to buy low-fat cottage cheese. Products containing 2-5% fat do not hurt to lose weight.
- Milk. . . Use 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 foods in the diet are those that are rich in fiber. It replenishes the digestive system and helps you not to feel hungry for a long time. Another task is to improve the functioning of the intestines, remove toxins. Eat fresh vegetables and herbs to lose weight. The exception is potatoes, but in rare cases it is better to include in the menu: it contains a lot of starch.
The figure will bring maximum benefit:
- Asparagus, green beans. . . It is an ideal dish for meat or fish during the diet.
- Spinach. . . Contains protein, iron, potassium, speeds up metabolismUse spinach in salads or in the bath.
- Parsley, dill, lettuce. . . Low in calories but high in fiber, they are slow to digest and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . Low-calorie product stimulates metabolism, satiates for a long time.
- Celery. . . For weight loss, threads are more beneficial than roots.
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 prevent excessive weight loss. Take a look at the delicious varieties in the morning to benefit our figure. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat less oranges, give up mandarins.
- Alma. . . Prefer green varieties.
- Watermelon. . . It contains a lot of sugar, but actively cleanses the fluid, so it is useful for weight loss.
- Pineapple. . . Contains ingredients that break down fats
- Blueberries, cranberries, lingonberries. . . 100 grams contain 26-40 kcal, less sugar and a lot of fiber. Use them smooth, in cereals, add cottage cheese, yogurt.
- Pear. . . 1 unit - 15% of daily fiber intake.
- Banana. . . Take them for a snack: a high-calorie product has a low glycemic index (18 pieces). Fruits contain potassium, which removes sodium salts and relieves edema.