Many still refuse to eat in the hope of getting rid of excess weight, but this does not lead to anything good - all the lost kilograms are returned. But the best diet is the right one. It is very important to know what you need to eat to lose weight - they should be nutritious, healthy and fat burning foods.
What healthy foods help you lose weight
What to eat to lose weight? It would seem that this cannot be at all: how is it possible to eat and lose weight? There are many good and correct products that do not settle on the sides, but on the contrary help reduce appetite and improve the digestive system. All of this will lead to fat burning.
- Peanuts. Peanuts, almonds, walnuts and pine nuts are essential 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. It is enough to eat about 10 small pieces or 2-3 nuts a day, using them as a snack or as a breakfast or dinner.
- Cucumbers, cabbage and apples rank first among the vegetables. They are all very low-calorie and useful for the body. Cabbage helps remove all 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, eliminate the feeling of hunger due to fiber for a long time, while not depositing excess weight.
- Don't forget the fruit. The best fat burners are, of course, citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. In white partitions there are special substances that help burn fat. In addition, this fruit has a strong choleretic effect. Oranges fight fat from flavonoids and essential oils and the fibers become saturated quickly. And of course, pineapple is the best dessert, an unhealthy, tasty chocolate substitute that also contributes to weight loss due to the activation of gastric juice.
- Low-fat dairy products, but only natural, without additives and dyes: yogurt, yogurt, ricotta. All of them contain proteins, necessary for harmony, as well as calcitriol, which affects the cells and frees them from fat.
- Spices like cinnamon, mustard, horseradish and ginger. Many have probably already heard of their beneficial properties. The essential oils that ginger contains promote the secretion of gastric juice. Cinnamon reduces sugar levels which is why it can remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach digest junk and heavy foods faster.
Drinks are no less useful, for example, high-quality green tea or red wine. Tea contains thiamin and epigallocatechin: these substances slow down the process of accumulation of fat almost twice, not only subcutaneously, but also that which forms around the internal organs.
Red wine fights excess deposits due to resveratrol: it blocks the receptors of fat cells and slows down the processes.
List of slimming products by category
So, what exactly should be present in the daily diet in order not to harm the body, but at the same time free it from the hated kilograms? Let's take a closer look at the list of weight loss products.
Meat-based diet products
Refusal of 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 proteins, which are necessary for building and maintaining muscle mass. In addition, it is digested for a long time - this allows you to be full for several hours.
Choose only lean meat:
- lean meat, 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, beams, iodine - all of them regulate the functioning of the thyroid gland, on which the speed of metabolic processes in the human body depends.
Diet dishes should be prepared with lean fish and seafood.
Make sure you include the following in your menu:
- flounder;
- shrimp;
- tuna fish;
- Cod;
- squid;
- pollock.
Each meal should contain a certain 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 the total daily calories. Vegetables are healthy, low in calories, but satisfying. Vegetable fibers improve the functioning of the stomach and normalize the metabolism.
You should regularly eat tomatoes, kale, cucumbers, peppers, turnips, courgettes, celery, and 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 milk products, but they still contain calcium, which breaks down fat cells, and are also made up of easily digestible carbohydrates, which means they are needed by the body.
Hard cheeses perfectly stop the desire to eat something sweet and harmful due to the amino acid tryptophan. Once in the body, it turns into endorphin and he, 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 yoghurt;
- 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 do not have a particular effect on blood glucose levels, are well absorbed and do not deposit in fats. However, they should only be consumed for up to 16 hours.
You should pay special attention to grapefruits, apples, pears, pomegranates, avocados and kiwis. As for the berries, these are raspberries, blueberries, currants, blackberries.
Cereals for weight loss
Although 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, are rich in dietary fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, dark rice, barley, oats and rye are best suited for the diet.
Beverages
First of all, do not forget the simplest non-carbonated 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 your metabolism with the help of drinks such as:
- green tea, but only of good quality;
- water with lemon;
- tea with cinnamon, ginger;
- "Sushi" water;
- dry red wine in small quantities.
The combination of products for better and faster 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 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 consumed 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. Carbohydrates and vegetables satisfy hunger for a long time, turning calories into energy, but carbohydrates and proteins will turn out to be heavy foods that will most likely lead to weight gain.
- It is advisable to consume fruit separately from all other foods and combined only with each other. They digest quickly, making them an ideal snack between full meals.
- Fats and proteins are good company 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 fruit cannot be combined with nuts, but is well absorbed with dried fruit. From this set you can cook a lot of sweets, a substitute for chocolate and sandwiches. But it is also important to comply with the norm: no more than 30 grams per day.
The 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
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 small amount of cold water, leave for 15 minutes, then bring to a boil.
- We break all other components with a mixer, combine with gelatin and beat again until smooth.
- Divide into bowls and refrigerate to solidify.
Salmon with spinach in sauce
Required ingredients:
- 250 grams of fresh spinach;
- two salmon steaks;
- a spoonful of vegetable oil;
- two tablespoons of cream, fat-free;
- half a lemon.
Cooking process:
- Dip the spinach in boiling water for literally a minute. The liquid can be slightly salty.
- Fry the fish in a little oil for about 4 minutes per side.
- Squeeze the lemon juice into the pan, add the cream, a little salt and heat over low heat.
- Serve the fish with the spinach, pouring the sauce onto the plate.
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;
- clove of garlic;
- about 10 olives.
Cooking process:
- Boil the broccoli and chicken until soft, chop and place in a salad bowl. We put the olives on it.
- Cut the onion, fry in the oil, combine with the minced garlic and transfer to the chicken with the cabbage.
- We fill the dish with a mixture of soy sauce and oil, which remained from the frying of onions and garlic.
Soup with cheese and vegetables
Required ingredients:
- packaging of vegetable mixes;
- 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 wait for the vegetables to become soft and for the cheese to melt.
- We put spices to your liking.
- Boil the eggs and serve the soup with egg halves and chopped herbs.
Cream of carrots and lentils
Required ingredients:
- 100 milliliters of milk;
- 100 grams of lentils;
- 400 grams of carrots;
- a liter of vegetable broth.
Cooking process:
- We rub the carrots, fry a little, put them in a saucepan and add there all the other products on the list.
- We are waiting for the components to boil and cook until the lentils swell, seasoned with spices.
- We interrupt with a blender and serve.
Beetroot and cheese salad
Required ingredients:
- 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 first put the beets in a salad bowl, cover it with yogurt, then the chopped walnuts and eggs.
- Next: grated cheese and more yogurt.
Pancakes with zucchini
Required ingredients:
- 100 grams of wholemeal flour;
- a courgette;
- an egg;
- a glass of fat-free milk.
Cooking process:
- Chop the courgettes, mix them with the rest of the ingredients on the list.
- Put a little salt and black pepper, mix until smooth.
- Fry in a pan like regular pancakes on both sides.
Eggplant with tomatoes and cheese
Required ingredients:
- an eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- clove of garlic.
Cooking process:
- Cut the aubergines into strips, fry them lightly and transfer them to a baking tray.
- On top we put cups of tomato, chopped garlic and sprinkle with cheese.
- Cook at 180 degrees for about 15 minutes.
Chicken casserole
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:
- We put the fillet in a mold, cover with tomato slices and mushroom slices.
- Season with the spices and then with the grated cheese mixed with the sour cream.
- We put it in the oven for 40 minutes, heating it to 180 degrees.
Salad with mustard sauce
Required ingredients:
- fresh vegetables;
- two tomatoes;
- two cucumbers;
- lamp;
- green salad;
- a spoonful of mustard;
- about 100 grams of hard cheese;
- clove of garlic;
- three tablespoons of natural yogurt.
Cooking process:
- Tear off the lettuce leaves with your hands, put them in a bowl, add chopped greens there.
- We combine the grated cheese with mustard, yogurt and minced garlic and fill the dish with this mixture.