Everyone wants to eat satisfactorily and lose weight, because constant hunger is the main reason for breaking the diet. Nutritionists say that there are many healthy weight loss products that are useful to replenish and help burn fat. Include them in your diet every day, eliminate sweets and junk food and the weight will begin to disappear smoothly.
How you can eat and lose weight
There are no foods that literally burn body fat. There are foods with other properties that are important for your figure. She is:
- Increases metabolism. . . The fast metabolism does not allow the food to be stored "in reserve".
- Suppresses the feeling of hunger. . . 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 big piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to weight loss.
- It has a positive effect on bowel function. . . Good digestion is essential for metabolism.
5 best foods for burning fat
Foods with several important dietary qualities are especially active in helping to lose weight. Don't forget 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 accelerate weight loss. This is due to naringin and inositol - substances with many useful properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Prevent carbohydrate overweight.
- Improves digestion.
- Control fluctuations in the hormone insulin.
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. Grapefruit should not be eaten on an empty stomach with gastritis and ulcers.
- Strong allergen, like all citrus fruits. Follow the measure, start with small portions.
Eggs
They contain very easily digestible proteins. 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 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 (the yolk has a choleretic effect). Specialist weight loss tips:
- Instead of a sandwich or bun, boil or fry 2-3 eggs for breakfast in the morning, 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 every day.
- For faster weight loss in the evening, use only egg white: leave the 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 glass between meals or half an hour before meals to accelerate weight loss. Important: only green tea without additives is useful - sugar, flavors. 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 monounsaturated fatty acids, among which oleic acids stand out. It suppresses hunger, so half or 1/4 of an avocado as a breakfast is a great choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Fiber. Improves bowel function and also improves satiety.
- Plant protein. Easier to digest by the animal.
Recommendations for eating avocados for weight loss:
- Pay close attention to the portion size, because 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, herbs.
- Replace butter, sauces on sandwiches, and for salads with whipped avocado puree.
Natural yogurt
This is a good option for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you get a lot of light protein to fill your body quickly. It has few carbohydrates, it does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion thanks to its probiotics. This favors the metabolism.
Recommendations for selection and use:
- Do not buy a product without fat - take 2%: it saturates better and does not interfere with weight loss.
- Replace yogurt with dressings of sour cream, mayonnaise and salads when marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, flavorings and flavors.
- Buy yogurt with increased amounts of vitamin D and calcium to accelerate weight loss.
Products useful for weight loss
You do not need to choose only low-calorie foods during the diet.
Even nuts or oily fish, if consumed properly, have benefits for the figure.
Fill half the plate with vegetables, fruits, herbs. Take 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 for weight loss during 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.
- Snacks. . . Nuts, citrus, cottage cheese, cheese (feta, feta cheese).
Nuts
This group of foods is high in calories (550-620 kcal per 100 g), but has 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 your breakfast cereal to recharge your body for a long time. The most useful nuts for weight loss:
- Almonds. . . Contains L-arginine, an amino acid that helps to actively burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve your results.
- Walnut. . . Has a positive effect on brain function, regulates hormone levels.
- Pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salted pistachios - they retain fluid in the body.
- Pine nuts. . . The product is high in fat (compared to almonds or pistachios), but more saturates and controls the level of the hormone ghrelin.
Oily fish
Proteins from this group of foods are easier to digest than meat. Another advantage of fatty fish are omega-3 acids: they saturate quickly and for a long time, do not allow unnecessary deposits to appear. The figure will be useful:
- Salmon. . . The best red fish for weight loss. Increases muscle mass, which helps burn more calories.
- Trout. . . Budget substitute for salmon, which is not inferior in dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: sardines are often in the form of canned food, but are useful only in butter without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use greasy sauces in the process: choose lemon juice, olive oil, natural yogurt for this.
- Avoid salted fish - they will cause swelling. Also give up smoking: it has a higher calorie content, 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, they remove the skin from it, remove the bones. Light broths, soups and other hot dishes are made on the basis of poultry. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.
Breast fillet - the lean part of the bird - is used for weight loss.
The norm for 1 meal is 100-120 g.
Several times a week the menu is supplemented with other types of dietary meat:
- Veal. . . Young beef with tender fiber and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The leanest parts are the neck and lower leg.
- Beef. . . In properties it is equal to beef, has a low fat content, but takes more time to cook.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of caloric 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 present in dairy products, accelerates calorie burning and excess deposits. Lose weight will help:
- Cottage cheese. . . Great option for breakfast, dinner, snacks. Saturates well, strengthens muscles, suppresses hunger. You do not need to buy low-fat cottage cheese. A product with 2-5% fat will not harm weight loss.
- Milk. . . Use it 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 vegetables
The best foods in the diet are those that are rich in fiber. It fills the digestive tract and helps you not feel 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. Potatoes are an exception, but it is better to rarely include them in the menu: they contain a lot of starch.
The maximum benefit for the figure will bring:
- Asparagus, green beans. . . This 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, slow to digest and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . Low-calorie product stimulates metabolism, saturates for a long time.
- Celery. . . For weight loss stalks are more useful than the root.
Fruits and berries
This is a great substitute for factory cakes, but you have to be careful with it. Fruits and berries contain natural sugar and in large quantities it inhibits weight loss. To benefit your figure, look for salty varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat orange less often, give up the tangerine.
- Apples. . . Give preference to green varieties.
- Melon. . . It contains a lot of sugar, but actively removes fluid, which is why it is useful for weight loss.
- Pineapple. . . Contains substances that break down fats.
- Blueberries, blueberries, blueberries. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
- Pears. . . In 1 pc. - 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 swelling.