Many still refuse to eat in the hopes of getting rid of excess weight, but this does not lead to anything good - all the lost pounds are returned. But the best diet is the right diet. It is very important to 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 is eating to lose weight? It seems that this cannot be: how is it possible to eat and lose weight? There are many good and correct products that will not be deposited on the sides, but, on the contrary, will help to reduce appetite and improve the digestive system. All 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, quickly saturate the body for several hours, contain a lot of vitamins and dietary fiber. The most important thing is to know the measure, as all nuts are very caloric. Just eat about 10 small pieces or 2-3 nuts a day, using them as a snack or as breakfast or dinner.
- Cucumbers, cabbage and apples occupy a prominent place among vegetables. All of them are very low in calories and useful for the body. Cabbage helps to remove all the excess from the intestines. Cucumbers contain a lot of water, so they are well saturated with moisture and at the same time with vitamins and microelements. Apples are nutritious, they eliminate the feeling of hunger for a long time due to fiber, while not being deposited in excess weight.
- Don't forget the fruits. The best fat burners are, of course, citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. In the white partitions are special substances that help to burn fat. In addition, this fruit has a strong choleretic effect. Oranges fight fat due to flavonoids and essential oils, and fiber saturates quickly. And, of course, pineapple is the best dessert, an unhealthy chocolate substitute, tasty and even contributing to weight loss due to the activation of gastric juice.
- Low-fat dairy products, but only natural, without additives and colorings - yogurt, yogurt, cottage cheese. They all contain protein, which is necessary for harmony, as well as calcitriol, which affects cells and rids them of fat.
- Spices like cinnamon, mustard, horseradish and ginger. Many have probably heard about its beneficial properties. The essential oils that ginger contains promote the secretion of gastric juice. Cinnamon lowers sugar levels which is why it can remove fat cells. Horseradish and mustard also stimulate gastric juices and help the stomach digest heavy food and junk faster.
Drinks are no less useful, for example, high-quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of gaining fat almost twice, not only subcutaneously, but also the one that forms around the internal organs.
Red wine fights excess deposits due to resveratrol - it blocks fat cell receptors and slows down processes.
List of weight loss products by category
So, what exactly should be present in the daily diet so as not to harm the body, but at the same time get rid of the hated pounds? Let's take a look at the list of weight loss products.
Meat diet products
Refusing meat products during weight loss can lead to an absolutely opposite result - the accumulation of fatty tissue. And all due to the fact that it contains a lot of protein, which is necessary to build and maintain muscle mass. In addition, it is digested for a long time - this allows you to be full for several hours.
Choose only low-fat meat:
- lean meat, without layers of fat;
- chicken fillet;
- rabbit meat;
- turkey fillet.
A fish
Fish is one of the best weight loss foods. It is rich in fatty acids, beams, iodine - they all regulate the functioning of the thyroid gland, on which the speed of metabolic processes in the human body depends.
Dietary dishes should be prepared from low-fat fish and seafood.
Be sure to include the following in your menu:
- sole;
- Cameroon;
- tuna fish;
- Cod;
- squid;
- pollock.
Every meal should contain some amount of protein, and the more the better.
vegetables and greens
These products are the basis of the diet, they should be the most - about 70% of total daily calories. Vegetables are healthy, low in calories, but satisfying. Vegetable fibers improve the functioning of the stomach and normalize metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, as well as any fresh herbs. In general, you can eat it without restrictions, as it has a minimum of calories.
dairy products
There are many controversial opinions about the usefulness of fermented dairy products, but they still contain calcium, which breaks down fat cells, and they also consist of easily digestible carbohydrates, which means they are needed by the body.
Hard cheeses perfectly stop the urge to eat something sweet and unhealthy due to the amino acid tryptophan. Once in the body, it turns into endorphin, and it, as you know, is the hormone of happiness.
The following dairy products are recommended:
- whey;
- kefir with a fat content of not more than 2. 5%, but not fat-free;
- cottage cheese without additives up to 5% fat;
- natural yoghurts;
- 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 over sweet and starchy foods as they do not have a special effect on blood glucose levels, are well absorbed and are not deposited in fats. But still, they should only be consumed until 4 pm.
You should especially pay attention to grapefruits, apples, pears, pomegranates, avocados and kiwi. As for berries, they are raspberries, blueberries, currants, blackberries.
Cereals to lose weight
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 saturate quickly, rich in dietary fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, brown rice, barley, oats and rye are best suited for the diet.
The drinks
First, don't forget about the simplest still water. Every day you need to drink the norm for your body - this will speed up the weight loss process.
In addition to drinking water, you can improve metabolism with the help of drinks like:
- green tea, but only of good quality;
- lemon water;
- tea with cinnamon, ginger;
- "Sushi" water;
- small amount of dry red wine.
The 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 become flabby, it is not enough to leave only healthy foods in the diet. It is also very important to know how to combine them with each other.
- Protein foods such as meat or fish should be eaten with vegetables. They are digested slowly and cause the body to actively burn fat.
- Cereals and pasta also go best with vegetables, and not with protein foods, as most are used to. Carbs and vegetables satisfy hunger for a long time, turning calories into energy, but carbs and protein will become heavy foods that are likely to lead to weight gain.
- It is recommended that fruits be eaten separately from all other foods and combined only with each other. They're digested quickly, so they're an ideal snack between full meals.
- Fats and proteins are a good companion to regulate glucose levels and keep you full for a long time. The ideal option is plain yogurt with nuts or a vegetable salad with meat and avocado.
- Fresh fruits cannot be combined with nuts, but they are well absorbed with dried fruits. From this set you can cook a lot of sweets - a substitute for chocolate and buns. But it is also important to comply with the norm - no more than 30 grams a day.
10 best diet recipes for weight loss
Eating well 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 for weight loss.
Low calorie curd dessert
Ingredients needed:
- 15 grams of gelatin;
- 300 grams of low-fat cottage cheese;
- two spoons of cocoa;
- 100 grams of natural yogurt.
Cooking process:
- Pour gelatin with a small amount of cold water, leave for 15 minutes and bring to a boil.
- We interrupt all the other components with a mixer, combine with the gelatin and beat again until smooth.
- Divide into small bowls and place in the fridge to set.
Salmon with spinach in sauce
Ingredients needed:
- 250 grams of fresh spinach;
- two salmon steaks;
- a spoon of vegetable oil;
- two tablespoons of fat-free cream;
- half lemon.
Cooking process:
- Soak spinach in boiling water for literally a minute. The liquid may be slightly salty.
- Fry the fish in a small amount of oil for about 4 minutes on each side.
- Squeeze the lemon juice into the pan, add the cream, a little salt and heat over low heat.
- Serve the fish with spinach, pouring the sauce over the plate.
Hot salad with chicken and broccoli
Ingredients needed:
- 2 shallots;
- a small head of broccoli;
- chicken fillet;
- two tablespoons of olive oil and the same amount of soy sauce;
- garlic clove;
- about 10 olives.
Cooking process:
- Boil broccoli and chicken until tender, chop and place in a salad bowl. We put olives there.
- Cut the onion, fry in oil, mix with the minced garlic and transfer to the chicken with cabbage.
- We fill the plate with a mixture of soy sauce and oil, left over from frying onions and garlic.
Soup with cheese and vegetables
Ingredients needed:
- vegetable mix packaging;
- fresh vegetables;
- two eggs;
- 100 grams of cheese.
Cooking process:
- Bring the water to a boil, send the vegetable mixture and grated cheese there. We're waiting for the vegetables to get soft and the cheese to melt.
- We add spices to your liking.
- Boil the eggs and serve the soup with egg halves and chopped herbs.
Creamy Carrot and Lentil Soup
Ingredients needed:
- 100 milliliters of milk;
- 100 grams of lentils;
- 400 grams of carrots;
- a liter of vegetable broth.
Cooking process:
- We rub the carrots, fry them a little, put them in a pan and add all the other products on the list.
- We are waiting for the components to boil and cook until the lentils swell, season with spices.
- We interrupt with a blender and serve.
Beetroot and Cheese Salad
Ingredients needed:
- two eggs;
- two beets;
- 100 grams of low-fat cheese;
- 100 grams of natural yogurt;
- 50 grams of walnuts.
Cooking process:
- Boil the beets and eggs, grind on a grater.
- We put the beets in a salad bowl first, cover with yogurt, then chopped nuts and eggs.
- Next - grated cheese and again yogurt.
zucchini pancakes
Ingredients needed:
- 100 grams of wholemeal 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 some salt and black pepper, mix until smooth.
- Fry in a pan like regular pancakes on both sides.
Eggplant with tomato and cheese
Ingredients needed:
- an eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- garlic clove.
Cooking process:
- Cut the eggplant into strips, fry lightly and transfer to a baking sheet.
- On top we put mugs of tomato, chopped garlic and sprinkle with cheese.
- Cook at 180 degrees for about 15 minutes.
chicken casserole
Ingredients needed:
- 100 grams of cheese;
- two tomatoes;
- 200 grams of low-fat sour cream;
- 200 grams of mushrooms;
- 400 grams of chicken fillet.
Cooking process:
- We put the fillet in a mold, cover with tomato slices and mushroom slices.
- Season with spices and then with grated cheese mixed with sour cream.
- We put it in the oven for 40 minutes, heating to 180 degrees.
Salad with mustard dressing
Ingredients needed:
- fresh vegetables;
- two tomatoes;
- two cucumbers;
- light bulb;
- green salad;
- a spoon of mustard;
- about 100 grams of hard cheese;
- garlic clove;
- three spoons of plain yogurt.
Cooking process:
- Tear the lettuce leaves with your hands, put in a bowl, add the chopped vegetables there.
- We combine grated cheese with mustard, yogurt and chopped garlic and fill the plate with this mixture.