Many people are still reluctant to eat in the hopes of getting rid of excess weight, but that doesn’t lead to anything good - all the pounds lost are back. But the best diet is the right diet. It is very important that you know what you need to eat to lose weight - be nutritious, healthy and fat burning foods.
What healthy foods help you lose weight
What to eat to lose weight? It seems like it can’t be at all: how to eat and lose weight? There are a lot of good and right products that do not deposit on the pages but on the contrary, reduce appetite and improve the digestive system. All this leads to fat burning.
- Nuts. Peanuts, almonds, walnuts and pine nuts are essential foods for proper weight loss. They contain a lot of vegetable fats, they saturate the body quickly for several hours, they contain a lot of vitamins and dietary fiber. The most important thing is to know the measure, as all nuts are very high in calories. It is enough to eat about 10 small pieces or 2-3 nuts a day, whether used for snacks or for breakfast or dinner.
- Cucumbers, cabbage and apples occupy a prominent place among vegetables. Each is very low in calories and beneficial to the body. Cabbage helps remove excess from the intestines. Cucumbers contain a lot of water, so they are well saturated with moisture, but also vitamins and trace elements. The apple is nourishing, it eliminates hunger for a long time due to the fiber, while it is not predominantly deposited.
- Don't forget the fruits. The best fat burners, of course, are citrus. Grapefruit contains a lot of vitamin C, which protects against colds and improves mood. White partitions contain special materials that help burn fat. In addition, this fruit has a strong choleretic effect. Orange picks up fats thanks to flavonoids and essential oils, and the fibers saturate quickly. And of course, pineapple is the best dessert, a substitute for unhealthy chocolate, delicious, and even contributes to weight loss due to the activation of gastric juice.
- Low-fat dairy products, but only natural, without additives and colors - yogurt, yogurt, cottage cheese. Each contains a protein that is needed for harmony, as well as calcitriol, which acts on the cells and frees them from fat.
- Spices like cinnamon, mustard, horseradish and ginger. Many have probably heard of their beneficial properties. The essential oils found in ginger help in the secretion of gastric juice. Cinnamon lowers sugar levels and is due to its ability to remove fat cells. Horseradish and mustard stimulate the stomach juice and help the stomach digest stale and heavy foods faster.
No less useful are drinks such as high quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of oiling almost twice, not only under the skin but also around the internal organs.
Red wine takes up the fight against excess deposits due to resveratrol - it blocks the receptors on fat cells and slows down the process.
List of weight loss products by category
So what exactly should be present in your daily diet so as not to harm your body but at the same time get rid of the hated pounds? Let's take a closer look at the list of weight loss products.
Meat diet products
Rejection of meat products during weight loss can lead to the exact opposite result - the accumulation of adipose tissue. And all this is due to the fact that it contains a lot of protein that is needed to build and maintain muscle mass. In addition, it digests for a long time - this allows it to be fed for several hours.
Choose only low-fat meat:
- lean beef without fat;
- chicken fillet;
- rabbit meat;
- turkey fillet.
A fish
Fish is one of the best foods for weight loss. It is rich in fatty acids, beams, and iodine - all of which regulate the function of the thyroid gland, on which the rate of metabolic processes in the human body depends.
Dietary foods should be made from low-fat fish and seafood.
Be sure to add the following to the menu:
- flounder;
- shrimp;
- tuna;
- cod;
- tintahal;
- yellow cod.
Every meal should contain a certain amount of protein, and the more the better.
Vegetables and greens
These products are the basis of your diet, they should be the most - about 70% of your total daily calories. Vegetables are healthy, low in calories, but satisfactory. Plant fibers improve stomach function and normalize metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, and any fresh herbs. You can usually consume it without restriction as it contains minimal calories.
Dairy products
There are many conflicting opinions about the usefulness of fermented dairy products, but they still contain calcium, which breaks down fat cells, and are made up of easily digestible carbohydrates, meaning they are necessary for the body.
Hard cheeses completely break the urge to eat something sweet and harmful because of the amino acid tryptophan. Once in the body, it is converted to endorphins and, as you know, he is the hormone of happiness.
The following dairy products are recommended:
- milk serum;
- kefir, of a fat content, by weight, not exceeding 2, 5% but not fat-free;
- without curd additives, with a fat content not exceeding 5%;
- natural yoghurts;
- cheese, Adyghe cheese and other similar varieties, of a fat content, by weight, not exceeding.
Fruits and berries
Fruits and berries are low in calories and carbohydrates. They are recommended instead of sweet and starchy foods as they have no particular effect on blood sugar levels, are well absorbed and do not deposit in fats. But still it should only be consumed until 4 p. m.
Particular attention should be paid to grapefruits, apples, pears, pomegranates, avocados and kiwis. As for the berries, these are raspberries, blueberries, currants, blackberries.
Cereals for weight loss
Despite the fact that all cereals are quite high in calories and high in carbohydrates, they are simply essential for the body and contribute to weight loss. They saturate quickly, rich in dietary fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, dark rice, barley, oats and rye are best suited for your diet.
The drinks
First of all, let’s not forget about the simplest non-carbonated water. You need to drink the right norm every day - this will speed up the weight loss process.
In addition to drinking water, you can also improve your metabolism with drinks such as:
- green tea, but only good quality;
- water with lemon;
- tea with cinnamon and ginger;
- water "Sushi";
- dry red wine in small quantities.
A combination of products for faster and better weight loss
It turned out that to lose weight faster and at the same time maintain the quality of muscle mass, ie the body, so that the skin does not sag, it is not enough to just leave healthy food in the diet. It is very important to know how to combine these with each other.
- Protein foods such as meat or fish should be eaten with vegetables. They digest slowly and cause the body to burn active fat.
- Cereals and pasta can be best combined with vegetables rather than protein foods, as most people do. Carbohydrates and vegetables alleviate hunger for a long time, converting calories into energy, but carbohydrates and proteins become heavy foods that are likely to lead to weight gain.
- It is recommended to eat the fruit separately from all other foods and only in combination with each other. They digest quickly, making them an ideal bite between whole meals.
- Fats and proteins are good company for regulating glucose levels and are considered saturated for a long time. The ideal option is natural yogurt with walnuts or a vegetable salad with meat and avocado.
- Fresh fruits cannot be combined with nuts, but dried fruits are well absorbed. You can cook a lot of sweets from this set - a substitute for chocolate and rolls. But it is also important to meet the norm - up to 30 grams per day.
The 10 best diet recipes for weight loss
Proper eating and losing weight at the same time is not a fairy tale but a reality. It’s time to forget about constant hunger and use balanced, low-calorie recipes to lose weight.
Low calorie cottage cheese dessert
Required ingredients:
- 15 grams of gelatin;
- 300 grams of low-fat cottage cheese;
- two tablespoons of cocoa;
- 100 grams of natural yogurt.
Cooking process:
- Pour the gelatin with a little cold water, let it stand for 15 minutes and then bring to a boil.
- All other components are interrupted with a mixer, mixed with gelatin and blended again.
- Divide into small bowls and refrigerate.
Salmon with spinach in sauce
Required ingredients:
- 250 grams of fresh spinach;
- two salmon steaks;
- a spoonful of vegetable oil;
- two tablespoons of cream without fat;
- half a lemon.
Cooking process:
- Dip the spinach in boiling water for literally one minute. The liquid is slightly saltable.
- Fish in a small amount of oil on both sides for approx. Bake for 4 minutes.
- Squeeze the lemon juice into the pan, add the cream, a little salt and bring to a boil over low heat.
- Serve the fish with spinach and pour over the sauce.
Warm salad with chicken and broccoli
Required ingredients:
- 2 shallots;
- a small head of broccoli;
- chicken fillet;
- two tablespoons of olive oil and the same amount of soy sauce;
- cloves of garlic;
- about 10 olives.
Cooking process:
- Broccoli and chicken are cooked until soft, chopped and placed in a salad bowl. We put olives in it.
- Chop the onion, fry in oil, mix with the chopped garlic and transfer to the cabbage chicken.
- Fill the pan with a mixture of soy sauce and oil left over from the onion and garlic roast.
Soup with cheese and vegetables
Required ingredients:
- Packaging of vegetable mixtures;
- fresh greens;
- two eggs;
- 100 grams of cheese.
Cooking process:
- Bring the water to a boil, send the vegetable mixture and grated cheese. Wait for the vegetables to soften and the cheese to melt.
- We make spices to taste.
- Boil the eggs, then serve the soup with the halved eggs and chopped herbs.
Creamy carrot and lentil soup
Required ingredients:
- 100 ml of milk;
- 100 grams of lentils;
- 400 grams of carrots;
- a liter of vegetable soup.
Cooking process:
- Rub the carrots, fry a little, put them in a pan and add all the other products on the list.
- Wait for the components to boil and cook until the lentils swell, season.
- Break and serve with a blender.
Beetroot and cheese salad
Required ingredients:
- two eggs;
- two beets;
- 100 grams of low-fat cheese;
- 100 grams of natural yogurt;
- 50 grams of nuts.
Cooking process:
- Boil the beets and eggs and grind on a grater.
- First we put the beets in a salad bowl, smeared with yoghurt, then with chopped walnuts and eggs.
- Next - grated cheese and yogurt again.
zucchini pancakes
Required ingredients:
- 100 grams of wholemeal flour;
- a zucchini;
- an egg;
- a glass of milk without fat.
Cooking process:
- Grind the zucchini and mix with the other ingredients on the list.
- Add a little salt and black pepper, stirring smoothly.
- Fry both sides in a pan like traditional pancakes.
Eggplant with tomatoes and cheese
Required ingredients:
- an eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- cloves of garlic.
Cooking process:
- Cut the eggplant into strips, lightly fry and place in a baking sheet.
- Put a mug of tomatoes and chopped garlic on top and sprinkle with cheese.
- Bake at 180 degrees for about 15 minutes.
casserole chicken
Required ingredients:
- 100 grams of cheese;
- two tomatoes;
- 200 grams of low-fat sour cream;
- 200 grams of mushrooms;
- 400 grams of chicken fillet.
Cooking process:
- The fillet is shaped and covered with tomato slices and mushroom slices.
- Season with grated cheese mixed with spices and sour cream.
- Put in the oven for 40 minutes, heat to 180 degrees.
Salad with mustard cheese sauce
Required ingredients:
- fresh greens;
- two tomatoes;
- two cucumbers;
- bulb;
- lettuce;
- a spoonful of mustard;
- about 100 grams of hard cheese;
- cloves of garlic;
- three tablespoons of natural yogurt.
Cooking process:
- Tear up the lettuce leaves by hand, put in a bowl, add chopped vegetables.
- Combine the grated cheese with mustard, yoghurt and chopped garlic and fill the dish with this mixture.