Everyone wants to eat with satisfaction and lose weight, because chronic hunger is a major cause of dietary disorders. Nutritionists say there are many health benefits to weight loss that help replenish and burn fat. Include them in your diet every day, eliminate sweets and junk food, and you will start to lose weight evenly.
How to eat and lose weight
There are no direct fat-burning products in the body. There are products that have other properties that are important for your figure. He is:
- Increases metabolism. . . Rapid metabolism does not allow those who eat to be kept in "reserve".
- Suppresses the feeling of hunger. . . Eat less, do not stretch your stomach, and 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 hunger like a large piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to weight loss.
- It has a positive effect on intestinal function. . . Good digestion is very important for metabolism.
Top 5 Fat Burning Foods
Foods that have several important dietary properties are especially active in losing weight. Don't forget the list of weight loss products. Enter the menu 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- Green tea.
Grapefruit
Half an hour before each main meal, half of this fruit is eaten less, which accelerates weight loss. It is associated with substances with many beneficial properties - naringin and inositol. They are:
- It burns body fat and speeds up metabolism (metabolic processes).
- Avoid carbohydrate overweight.
- Improves digestion.
- Control of insulin hormone oscillations.
Benefits of Grapefruit for the Diet:
- The fruit has less sugar than other fruits.
- It is low in calories - 29 kcal per 100 grams.
Disadvantages of this fruit:
- Irritates the mucous membranes of the stomach and intestines. Grapefruit should not be eaten with gastritis and stomach ulcers.
- Like all citrus fruits, it is a strong allergen. Try the sledge, starting with small parts.
An egg
They are high in easily digestible protein. It helps to lose weight and maintain muscle, quenches hunger, and controls the level of the appetite hormone ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fats saturate the body quickly.
Eggs do not affect bad cholesterol levels and therefore do not lead to atherosclerosis. If you do not have allergies and liver problems (yolk gives a choleretic effect), you can eat them every day. Expert advice for weight loss:
- Instead of a sandwich or a bun, boil or fry 2-3 eggs for breakfast and make an omelet with them. It helps to forget about hunger for 3-4 hours.
- If you do not have liver problems, eat up to 3 eggs daily.
- In the evening, use only egg whites to lose weight faster: leave the yolks 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 meals to speed up weight loss. Important: green tea is useful only without additives - sugar, flavors. The drink contains catechins: these substances help to burn fat under the skin, especially in the abdomen, and prevent new accumulation. Another advantage of green tea is that it speeds up the metabolism and reduces 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 is a great snack for those who are losing weight as a snack. In addition to essential oils (28 g per 1 fruit) avocado contains:
- Fiber. Improves intestinal function and increases satiety.
- Vegetable protein. It is easily absorbed by animals.
Recommendations for eating avocados for weight loss:
- Since the caloric content of 100 g of product is 212 kcal, pay attention to the size of the portion. At one time, you can eat no more than half an avocado or 1/4 of a salad. - On a sandwich.
- Do not combine this product with meat: it will be difficult to digest. Combine with vegetables and herbs.
- Replace butter and sauces with avocado pulp whipped into sandwiches and salads.
Natural yogurt
This is a good option for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you will have a lot of light protein to fill your body quickly. It is low in carbohydrates and does not cause changes in blood glucose.
Another important property of yogurt is that it improves digestion with the help of probiotics. This benefits the metabolism.
Recommendations for selection and use:
- Don't buy fat-free products - get 2%: it satiates well and does not interfere with weight loss.
- When marinating meat, poultry or fish, replace kefir with sour cream, mayonnaise and salad.
- Look carefully at the ingredients - avoid sugar, flavors and aromas.
- Buy yogurt with increased vitamin D and calcium to speed up weight loss.
Useful products for weight loss
You do not need to choose only low-calorie foods during the diet.
Walnuts or oily fish can also benefit the figure if used properly.
Fill half a bowl with vegetables and herbs. Get the rest of the volume with proteins and fats - meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.
Divide your diet to lose weight as follows:
- Breakfast. . . Cereals (oats, pearl barley), fruits, berries, nuts, nonfat yogurts, cottage cheese, eggs.
- The dinner. . . Meat, poultry, fish, unroasted (brown) rice, buckwheat, vegetables.
- The dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus, cottage cheese, cheese (feta, feta cheese).
Nuts
This food group is high in calories (550-620 kcal per 100 g), but has many advantages. Nuts contain protein and fatty acids, so they quickly eliminate hunger and improve metabolism. Take 20-30 g for meals or add it to breakfast to keep your body energized for a long time. The most useful nuts for weight loss:
- Almonds. . . Contains the amino acid L-arginine, which actively burns fat and burns calories during exercise. Eat a handful of almonds in front of your cardio to improve your results.
- Walnuts. . . It has a positive effect on brain function and regulates hormonal levels.
- Miste. . . Lowering cholesterol levels, controlling fat metabolism. Important: Stay away from salty pistachios - they retain fluid in the body.
- Pine nuts. . . The product has a high fat content (compared to almonds or pistachios), but saturates and controls the level of the hormone ghrelin.
Fat fish
Protein in this food group is easier to digest than meat. Another advantage of oily fish is omega-3 acids: they saturate quickly and for a long time, preventing the formation of excess deposits. This indicator brings benefits:
- Salmon. . . The best red fish for weight loss. This increases muscle mass, which helps you burn more calories.
- Trout. . . Reimburse the budget for salmon, which is not inferior in terms of dietary qualities.
- Sardines. . . Rich in vitamin D, phosphorus and calcium, it controls blood sugar levels. Important: Sardines are often found in canned food, but are only good without fat.
Tips for eating fish for weight loss:
- Steam or cook. Don't use greasy sauces in the process: choose lemon juice, olive oil and natural kefir.
- Stay away from salted fish - they can cause swelling. It is also prone to refusal: it contains high-calorie, often dangerous compounds.
- Add fatty fish to your diet at least 2-3 times a week.
Diet this
The main sources of protein for weight loss are lean birds: chicken, turkey. Before cooking, they peel the skin and remove the bones. Light soups, stews and other hot dishes are made on the basis of poultry. This group of products is combined with cereals and hard pasta for lunch or dinner.
Breast fillets are used for weight loss - the thinnest part of the bird.
The norm for 1 meal is 100-120 g.
Twice a week the menu is supplemented with other types of dietary meat:
- Veal. . . Young beef with artificial fibers and minimal fat is very useful. It is well absorbed and increases muscle mass. The thinnest areas are the neck and lower legs.
- Beef. . . In terms of properties, it is equivalent to beef, low in fat, but it takes longer to cook.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calories, rabbit is lighter than beef.
Low fat dairy products
Low-fat milk is a good source of light protein, phosphorus and vitamin D, which are also found in dairy products, accelerate the burning of calories and excess minerals. Weight loss will help:
- Cottage cheese. . . Great option for breakfast, dinner, snacks. It satisfies well, strengthens muscles and suppresses hunger. No need to buy low-fat cottage cheese. A product containing 2-5% fat does not cause harm to weight loss.
- Milk. . . Use it for breakfast cereals and fruit smoothies.
- Yogurt. . . Improves digestion and intestinal health. If you do not like the sour taste of the drink, replace it with natural kefir.
Vegetables and leafy vegetables
Foods that contain the most fiber. This replenishes the digestive system and helps to reduce hunger. Its other function is to improve the functioning of the intestines and remove toxins. Eat fresh vegetables and herbs to lose weight. Especially potatoes, but it is better to include it rarely in the menu: they are high in starch.
The maximum benefit to this indicator is:
- Asparagus, green peas. . . This is an ideal garnish for meat or fish during the diet.
- Spinach. . . Contains protein, iron, potassium, speeds up metabolism. Use spinach for salads or smoothies.
- Parsley, dill, lettuce salad. . . They are low in calories but high in fiber, digested slowly and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . Low-calorie product stimulates metabolism and satiates for a long time.
- Celery. . . For weight loss, parsley is more useful than roots.
Fruits and vegetables
This factory is a great substitute for sweets, but it should be treated with caution. Fruits contain natural sugar, which in large quantities stops weight loss. Look for delicious varieties in the morning to benefit your figure. Usually choose:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat less oranges and avoid tangerines.
- an Apple. . . Give preference to green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes fluids, so it is useful for weight loss.
- Pineapple. . . Contains fat-separating substances.
- Blueberries, cranberries, lingonberry. . . They contain 26-40 kcal per 100 grams, low sugar and high fiber. Use them in smoothies, cereals, add to cottage cheese and kefir.
- Pears. . . 1 piece - 15% of daily consumption.
- A banana. . . Take them as a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which removes sodium salts and suppresses swelling.