Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main cause of diet disorders. According to nutritionists, there are many healthy weight loss products that are good at burning fat and help you. Include them in your diet every day, remove sweets and junk food and the weight will disappear smoothly.
How to eat and lose weight
There is no food that literally burns fat in the body. There are foods that have other properties that are important to your figure. It is:
- Boosts metabolism. . . Fast metabolism does not allow it to be eaten "in reserve".
- Suppresses the feeling of hunger. . . You eat less, do not stretch your stomach, gradually get used to small favors.
- Creates a calorie deficit. . . You can eat a lot of low-energy foods (up to 30 kcal per 100 kg) and satisfy your hunger just like a large piece of meat (150 kcal per 100 kg). Calorie deficiency is one of the keys to weight loss.
- Positively affects the work of the intestine. . . Good digestion is essential for metabolism.
5 Best Fat Burning Foods
Foods with several important dietary properties are particularly active in weight loss. Remember the 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 an hour 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 beneficial properties. They are:
- Burns body fat and speeds up metabolism (metabolic processes).
- Avoiding excess carbs.
- Improves digestion.
- Control insulin hormone fluctuations.
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 gastric and intestinal mucosa. In case of gastritis and empty stomach ulcers, grapefruit should not be taken.
- Strong allergen, like all citrus fruits. Observe the size, start with a small portion.
eggs
They contain a lot of easily digestible proteins. It helps to lose weight and maintain muscle, eliminates hunger, controls the level of appetite hormone - ghrelin. Other important ingredients in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - quickly heals the body.
Eggs do not affect bad cholesterol levels, therefore they do not cause atherosclerosis. They can be eaten every day, unless there are allergies and liver problems (the heart has a choleretic effect). Specialist tips on weight loss:
- Instead of a sandwich or cookie, 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 whites: leave the egg 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 glass between meals or half an hour before eating to speed up weight loss. Important: Only green tea is useful without additives - sugar, flavorings. 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 quenches hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids are particularly prominent. It suppresses hunger, so half or 1/4 of an avocado as a snack is an excellent choice for those who are losing weight. In addition to healthy fats (28 grams per fruit), avocado contains:
- Fibrous. It improves bowel function and also enhances satiety.
- Vegetable protein. It is easier to assimilate the animal.
Avocado eating recommendations for weight loss:
- Pay close attention to portion size, as the caloric content of 100 g of product is 212 kcal. At one time, eat no more than half an avocado salad or 1/4. - On the sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Combine vegetables, herbs.
- Replace butter, sandwiches and salads with avocado pulp.
Natural yogurt
This is a good option for weight loss for snacks, breakfast or dinner. If you choose Greek yogurt, you will get a lot of light protein to quickly fill the body. It contains little carbohydrates, it does not cause variability in blood glucose.
Another important feature of yogurt is that it improves digestion thanks to probiotics. It is beneficial for metabolism.
Recommendations for selection and use:
- Do not buy a low-fat product - get 2%: it absorbs better and does not interfere with weight loss.
- Replace yogurt with sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
- Carefully observe the composition - avoid sugar, flavorings and aromas.
- Buy yogurt with increased 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 fatty fish, if consumed properly, will benefit the figure.
Fill half of the plate with vegetables, fruits, 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.
The distribution of dietary foods for weight loss at meals is as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurts, 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).
nut
This food group has a high caloric content (550-620 kcal per 100 g), but brings many benefits. Nuts contain proteins and fatty acids, so they quickly relieve hunger, improve metabolic processes. Take 20-30 grams of food or add cereal for breakfast to keep your body charged for a long time. The most useful nuts for weight loss:
- Almond. . . Contains L-Arginine, an amino acid that promotes active fat burning and calorie burning during exercise. Eat a handful of almonds before cardio to improve your results.
- Nuts. . . It has a positive effect on brain function, regulates hormonal levels.
- Pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salty fissures - 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 ghrelin hormone levels.
Fatty fish
Protein in this food group is easier to digest than meat. Another plus of fatty fish is omega-3 acids: they are absorbed quickly and for a long time, do not allow the emergence of excess deposits. This indicator will benefit:
- Salmon. . . The best red fish for weight loss. This increases muscle mass, which helps burn more calories.
- ᲙTalk. . . Substitute salmon for a budget that does not fall short of its dietary properties.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: Sardine is often found in canned form, but it is only in oil without additives.
Recommendations for eating fish to lose weight:
- Steam or bake. Do not use greasy sauces in the process: for this, choose lemon juice, olive oil, natural yogurt.
- Avoid salted fish - they will cause swelling. Avoid smoked: it has a higher caloric content, often contains dangerous additives.
- Include fatty fish in your diet at least 2-3 times a week.
Diet meat
The main source of protein for weight loss is lean poultry: chicken, turkey. Before preparation, they remove it from the skin, removing the bones. Poultry-based light broths, soups and other hot dishes are made. This group of products is suitable for lunch or dinner, combined with cereals, solid pasta.
For weight loss used breast fillet - the thinnest part of the bird.
The norm for 1 meal is 100-120 g.
Several times a week, the menu is filled with other types of diet meat:
- cow meat. . . Young beef is very healthy with delicate fibers and at least some fat. It is well absorbed and increases muscle mass. The thinnest parts are the neck and lower leg.
- Beef. . . In terms of properties, it is equal to veal, has a low fat content, but takes more time to prepare.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calories, rabbit is lighter than beef.
Low-fat dairy products
Skim 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 the intake of excess deposits. Weight loss will help:
- ჭაჭო. . . Excellent option for breakfast, dinner, snacks. It satisfies well, strengthens muscles, suppresses hunger. You do not need to buy low-fat cottage cheese. 2-5% fat product does 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 on the diet are foods that are rich in fiber. It replenishes the digestive tract and helps you no longer feel hungry. Its other task is to improve the work of the intestines, the removal of toxins. For weight loss, eat fresh vegetables and herbs. The exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.
To bring maximum benefit to the figure:
- Asparagus, green beans. . . This is an ideal side dish for meat or fish during the diet.
- Spinach. . . It contains proteins, iron, potassium, speeds up metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories but rich in fiber, are slowly absorbed and suppress hunger. Add them to every dish.
- All kinds of cabbage. . . The low-calorie product stimulates metabolism, saturated for a long time.
- Celery. . . For weight loss petioles are more useful than the root.
Fruits and berries
It is an excellent substitute for factory sweets, but you have to be careful with it. Fruits and berries contain natural sugars and in large quantities prevent weight loss. In the interest of your figure, look for savory varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Less often eat oranges, give up tangerines.
- Apples. . . Give preference to green varieties.
- ᲡWinter. . . It contains a lot of sugar, but actively removes fluid, so it is useful for weight loss.
- ᲐPineapple. . . Contains substances that destroy fat.
- Cranberries, blueberries, lingonberry. . . They have 26-40 kcal per 100 g, a little sugar and a lot of fiber. Use them for smoothies, cereals, add cottage cheese, yogurt.
- Pear. . . 1 pc. - 15% of daily fiber intake.
- Bananas. . . Take it for breakfast: A high-calorie product has a low glycemic index (18 units). The fruit contains potassium, which moves sodium salts, relieves swelling.