Many people still refuse to eat in the hope of losing weight, but this does not lead to any good - all the lost kilograms are returned. But the best diet is the right one. It is very important that you know what you need to eat to lose weight - it should be nutritious, healthy and fat-burning foods.
What healthy foods help you lose weight?
What to eat to lose weight? It seems that this is not at all: how is it possible to eat and lose weight? There are quite a few good products and the right way will not be deposited, but on the contrary also help reduce appetite, improve digestion. All of this will lead to fat burning.
- Nuts. Peanuts, almonds, walnuts and pine nuts are indispensable foods for proper weight loss. They contain a lot of vegetable fats, they quickly saturate the body in a few hours, contain a lot of vitamins and fiber. The most important thing is to know how to measure, as all nuts are very high in calories. Just eat about 10 small pieces or 2-3 walnuts a day, use them as a snack or breakfast or dinner.
- Cucumbers, cabbage and apples take pride of place among vegetables. All of them are very low in calories and useful for the body. Cabbage helps to expel excess waste from the intestines. Cucumbers contain a lot of water, so they have a good ability to saturate moisture, and contain many vitamins and trace elements. Apple is a nutritious food, eliminating the feeling of hunger for a long time due to its high fiber content, and at the same time not accumulating excess weight.
- Don't forget about the fruit. Of course, the best fat burners are citrus fruits. Grapefruit contains a lot of vitamin C, which has anti-cold effects and improves mood. In the white baffles are special substances that help burn fat. In addition, this fruit has a strong biliary effect. Oranges fight fat thanks to flavonoids and essential oils, and fiber saturates quickly. And of course, pineapple is the best dessert, a substitute for unhealthy chocolate, delicious and even contributes to weight loss by activating gastric juice.
- Low-fat but only natural dairy products, without additives and dyes - yogurt, yogurt, cheese. They all contain proteins, which are necessary for harmony, as well as calcitriol, which affects cells and removes fat.
- Spices like cinnamon, mustard, horseradish, and ginger. Many people may have heard of their beneficial properties. The essential oils in ginger have the effect of promoting the secretion of gastric juice. Cinnamon reduces the amount of sugar and thanks to that it can get rid of fat cells. Horseradish and mustard also stimulate gastric juices and help the stomach digest junk food and heavy foods faster.
No less useful drinks, such as high-quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down fat gain by almost twice, not only in the skin but also in the substance that is formed around the internal organs.
Red wine counteracts the excess build-up caused by resveratrol - it blocks the receptors of fat cells and slows this process down.
List of weight loss products by category
So, what exactly should be included in the daily diet so as not to harm the body, and at the same time get rid of the obnoxious kilos? Let's take a closer look at the list of products for weight loss.
Meat-based dietary products
Refusal of meat products during weight loss can lead to the exact opposite result - the accumulation of fatty tissues. And all because it contains a lot of protein, which is necessary for building and maintaining muscle mass. In addition, it is digested for a long time - this allows you to feel full for several hours.
Choose low-fat meats only:
- lean beef, without layers of 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, moringa, iodine - they all regulate the activity of the thyroid gland, on which the speed of metabolism in the human body depends.
Diet dishes should be made from low-fat fish and seafood.
Make sure to include the following in your menu:
- flounder;
- shrimp;
- tuna;
- snow fish;
- Squid;
- pollock fish.
Each meal should contain some amount of protein and as much as possible.
Vegetables and greens
These products are the basis of the diet, they should be the most - about 70% of the total daily calories. Vegetables are very healthy, low in calories but give a feeling of fullness. Vegetable fiber improves the functioning of the stomach and normalizes metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, radishes, zucchini, celery, as well as any fresh herbs. In general, you can eat it without restrictions, as it has minimal calories.
Milk Products
There is a lot of controversy regarding the benefits of fermented dairy products, but they still contain calcium, which helps break down fat cells, and they also include easily digestible carbohydrates, meaning they needessential for the body.
Hard cheese completely interrupts the desire to eat something sweet and is harmful due to the amino acid tryptophan. Once in the body, it turns into endorphins, and he is, as you know, the hormone of happiness.
The following dairy products are recommended:
- milk serum;
- kefir with a fat content of not more than 2. 5%, but without fat;
- fresh cottage cheese without additives up to 5% fat;
- natural yogurt;
- cheese, Adyghe cheese and other similar varieties with a fat content of up to 20%.
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 are not deposited in fat. However, they should only be consumed until 16 hours.
You should pay special attention to grapefruit, apples, pears, pomegranates, avocados, and kiwis. As for berries, it's raspberries, blueberries, currants, raspberries.
Weight loss cereals
Despite the fact that all cereals are quite high in calories and include a lot of carbohydrates, they are simply indispensable for the body and contribute to weight loss. They are quick to fill, rich in fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, black rice, barley, oats and rye are best suited for the diet.
Drinks
First of all, do not forget about the simplest non-carbonated water. Every day you need to drink the amount for your body - this will accelerate weight loss.
Apart from drinking water, you can improve your metabolism with the help of drinks like:
- green tea, but only good quality;
- water with lemon;
- tea with cinnamon, ginger;
- water "Sushi";
- dry red wine in small amounts.
Combination of products for faster and better weight loss
It turns out that in order to lose weight faster and at the same time maintain muscle mass, that is, the quality of the body, so that the skin does not sag, it is not enough only with healthy foods in the diet. It is also very important that you know how to combine them.
- Foods that provide protein, such as meat or fish, should be consumed along with vegetables. They are digested slowly and cause the body to actively burn fat.
- Cereals and pasta are also best paired with vegetables and not with high-protein foods as most people are familiar with. Carbohydrates and vegetables help satisfy hunger for a long time, turning calories into energy, but carbohydrates and proteins become heavy foods and can very well lead to weight gain.
- Fruit is recommended to be eaten separately from all other foods and only in combination. They are quickly digested, so they are an ideal snack between main meals.
- Fats and proteins are good company for regulating glucose levels and keeping you full for longer. Ideal options are natural yogurt with nuts or vegetable salad with meat and avocado.
- Fresh fruits cannot be combined with nuts, but they are well absorbed with dried fruit. From this set you can cook a lot of sweets - an alternative to chocolate and rolls. But it is important to adhere to the norm - no more than 30 grams per day.
Top 10 diet recipes for weight loss
Eating right and losing weight at the same time is not a fairy tale but has become a reality. It's time to forget about constant hunger and use balanced, low-calorie recipes to lose weight.
Low-calorie curd 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 gelatin with a little cold water, leave for 15 minutes, then bring to a boil.
- We break all other ingredients with a mixer, combine with gelatin and beat again until smooth.
- Divide into small bowls and refrigerate.
Salmon with spinach sauce
Required ingredients:
- 250 grams of spinach;
- two pieces of salmon;
- a spoonful of vegetable oil;
- two tablespoons of cream, fat-free;
- half a lemon.
Cooking process:
- Dip spinach in boiling water for one minute. The liquid may be slightly salty.
- Fry the fish in a small amount of oil for about 4 minutes on each side.
- Squeeze lemon juice into a pan, add cream, a pinch of salt and bring to a boil over low heat.
- Arrange the fish with water spinach on a plate, pour the sauce on the plate.
Chicken and broccoli salad
Required ingredients:
- 2 shallots;
- a small head of broccoli;
- chicken fillet;
- two tablespoons of olive oil and the same amount of soy sauce;
- cloves garlic;
- about 10 olives.
Cooking process:
- Boil broccoli and chicken until tender, cut into small pieces, put in a salad bowl. We put olives in it.
- Finely chop onion, sauté in oil, combine with minced garlic and transfer to chicken with cabbage.
- We cover the plate with a mixture of soy sauce and oil, remaining after frying onions and garlic.
Cheese and vegetable soup
Required ingredients:
- mixed vegetable packaging;
- lush greenery;
- two eggs;
- 100 grams of cheese.
Cooking process:
- Bring the water to a boil, put the vegetable mixture and grated cheese in it. We are waiting for the vegetables to become soft and the cheese to melt.
- We put the seasoning to your liking.
- Boil eggs and serve soup with egg halves 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 broth.
Cooking process:
- We grate the carrots, fry a little, put them in a pan and add all the other products on the list there.
- We wait for the ingredients to boil, and cook until the lentils expand, seasoning.
- We break with a blender and serve.
Beets and Cheese Salad
Required ingredients:
- two eggs;
- two beets;
- 100 grams of low-fat cottage cheese;
- 100 grams of natural yogurt;
- 50 grams of walnuts.
Cooking process:
- Boil beets and eggs, mash on a grater.
- We put beets in a salad bowl first, topped with yogurt, then nuts and chopped eggs.
- Next - grated cheese and again yogurt.
zucchini Pancakes
Required ingredients:
- 100 grams of whole grain flour;
- a zucchini;
- an egg;
- a glass of fat-free milk.
Cooking process:
- Grind the zucchini, mix with the rest of the ingredients on the list.
- Add a pinch of salt and black pepper and mix until smooth.
- Fry on the pan like regular pancakes on both sides.
Eggplant with tomato and cheese
Required ingredients:
- an eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- cloves garlic.
Cooking process:
- Cut eggplant into strips, fry lightly and transfer to a baking tray.
- On top we put cups of tomatoes, minced garlic and sprinkles with cheese.
- Cook 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 shiitake mushrooms;
- 400 grams of chicken fillet.
Cooking process:
- We put the fillet in the molds, covered with tomato slices and mushroom slices.
- Season to taste, then add grated cheese to mix with sour cream.
- We put it in the oven for 40 minutes, heating it up to 180 degrees.
Salad with mustard cheese sauce
Required ingredients:
- lush greenery;
- two tomatoes;
- two cucumbers;
- light bulb;
- green salad;
- a spoonful of mustard;
- about 100 grams of hard cheese;
- cloves garlic;
- three tablespoons of natural yogurt.
Cooking process:
- Tear off the leaves of laksa leaves with your hands, put them in a bowl, and put the chopped vegetables in it.
- We combine grated cheese with mustard, yogurt and minced garlic and fill the dish with this mixture.