Everyone wants to eat contentedly and lose extra pounds, because constant hunger is the main reason for stopping the diet. Nutritionists say that there are many healthy weight loss products that are good for filling and help you burn fatty acids. Include them in your diet every day, remove sweets and junk food, and the weight will start to disappear smoothly.
How can you eat and lose weight
There is no food that literally burns fat in the body. There are foods with other properties that are important for your figure. She is:
- Boosts metabolism. . . Fast metabolism does not allow food to be kept "in reserve".
- Suppresses the feeling of hunger. . . Eat less, do not stretch your stomach, 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 as well as a large piece of meat (150 kcal per 100 g). Lack of calories is one of the keys to weight loss.
- It has a positive effect on the work of the intestines. . . Good digestion is essential for metabolism.
5 best foods for burning fat
Foods with several important dietary qualities are especially active in helping to lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:
- grapefruit;
- avocado;
- natural yogurt;
- chicken or quail eggs;
- green tea.
Grapefruit
Half of this fruit half an hour before each main meal will help you eat less and speed up weight loss. This is due to naringin and inositol - substances with many useful properties. They are:
- It burns body fat and speeds up metabolism (metabolic processes).
- Prevent overweight carbs.
- Improves digestion.
- Control insulin hormone fluctuations.
Pros grapefruit for your diet:
- The fruit contains less sugar than other fruits.
- It contains few calories - 29 kcal per 100 g.
Disadvantages of this fruit:
- Irritating to mucous membranes of stomach and intestines. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
- A strong allergen, like all citrus fruits. Stick to the measure, start with small portions.
Eggs
They contain a lot of easily digestible proteins. It helps in losing weight and maintaining muscles, eliminates hunger, controls the level of appetite hormone - ghrelin. Other important substances in eggs:
- Vitamin D - strengthens bone tissue.
- Fats - quickly saturate the body.
Eggs do not affect bad cholesterol levels, so they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (egg yolk has a choleretic effect). Weight Loss Tips:
- Instead of a sandwich or bun, in the morning boil or fry 2-3 eggs for breakfast, make an omelet with them. This will help you forget about hunger for 3-4 hours.
- If you don’t have liver problems, eat up to 3 eggs every day.
- For faster weight loss in the evening, use only egg white: leave the egg yolk in the first half of the day.
Green tea
This is the best drink for weight loss. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to speed up weight loss. Important: only green tea without additives is useful - sugar, aroma. The drink contains catechins: these substances help burn existing subcutaneous fat, especially on the abdomen, and prevent new accumulation. Another plus of green tea is that it speeds up metabolism and suppresses hunger.
Avocado
This product contains monounsaturated fatty acids, among which oleic acids stand out. It suppresses hunger, so half or 1/4 avocado as a snack is a great choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:
- Fibers. Improves bowel function and also enhances satiety.
- Vegetable proteins. It is more easily absorbed by animals.
Recommendations for eating avocados for weight loss:
- Pay close attention to the portion size, because the content of calories in 100 g of product is 212 kcal. Eat no more than half an avocado in a salad or 1/4. - on a sandwich.
- Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
- Butter, sauces on sandwiches, and for salads, replace with beaten avocado pulp.
Natural yogurt
This is a good option for a snack, breakfast or dinner for weight loss. If you opt for Greek yogurt, you will get a lot of light proteins that will fill your body quickly. It is low in carbohydrates, it does not cause fluctuations in blood glucose.
Another important property of yogurt is that it improves digestion thanks to its probiotics. This affects the metabolism.
Recommendations for selection and use:
- Don't buy a fat-free product - take 2%: it saturates better and does not interfere with weight loss.
- Replacement yogurt for cream, mayonnaise and salad dressing when marinating meat, poultry or fish.
- Look carefully at the composition - avoid sugar, flavorings and aromas.
- Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.
Products useful for weight loss
It is not necessary to choose only low-calorie foods during the diet.
Even nuts or oily fish, if consumed properly, bring benefits to the image.
Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme you will lose weight without feeling hungry.
Distribute diet foods for weight loss into meals as follows:
- Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurts, cottage cheese, eggs.
- Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
- Dinner. . . Fish, seafood, eggs, herbs.
- Snacks. . . Nuts, citrus fruits, cottage cheese, cheeses (feta, feta cheese).
Nuts
This group of foods has a high calorie content (550-620 kcal per 100 g), but has many benefits. Nuts contain proteins and fatty acids, so they quickly alleviate hunger and improve metabolic processes. Take 20-30 g for a snack or add to breakfast cereals to fill the body for a long time. The most useful nuts for weight loss:
- Almonds. . . It contains L-arginine, an amino acid that helps actively burn fat and burn calories during exercise. Eat a handful of almonds before a cardio workout to improve your results.
- Walnut. . . It has a positive effect on brain function, regulates hormonal levels.
- Pistachios. . . Lower cholesterol, control fat metabolism. Important: Avoid salted pistachios - they retain fluid in the body.
- Pineapple. . . The product has a high fat content (compared to almonds or pistachios), but it saturates more and controls the level of the hormone ghrelin.
Fatty fish
Proteins from this food group are easier to digest than from meat. Another plus of fatty fish are omega-3 acids: they saturate quickly and for a long time, they do not allow excess deposits to appear. The figure will benefit:
- Salmon. . . The best red fish for weight loss. It increases muscle mass, which helps burn more calories.
- Trout. . . An affordable substitute for salmon, which is not inferior in nutritional qualities.
- Sardines. . . Rich in vitamin D, phosphorus, calcium, it controls blood sugar levels. Important: sardines are often found in the form of canned food, but are only useful in oil without additives.
Recommendations for eating fish for weight loss:
- Steam or bake. Do not use greasy sauces in this process: choose lemon juice, olive oil and natural yogurt for this.
- Avoid salted fish - they will cause swelling. Refuse and smoked: it has a higher calorie content, often contains dangerous additives.
- Include oily fish in your diet at least 2-3 times a week.
Dietary meat
The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, they remove the skin from it, remove the bones. Light soups, soups and other hot dishes are made on the basis of poultry. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.
Breast fillets are used for weight loss - the thinnest part of the bird.
The norm for one meal is 100-120 g.
Several times a week, the menu is supplemented with other types of dietary meat:
- Veal. . . Beef with sensitive fiber and the least fat is very healthy. It is well absorbed and increases muscle mass. The thinnest parts are the neck and lower legs.
- Beef. . . In terms of properties, it is equal to veal, has a low fat content, but cooking takes longer.
- Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calorie content, rabbit is lighter than beef.
Low fat dairy products
Low-fat milk is a good source of light proteins, phosphorus, vitamin D. Calcium, which is also present in dairy products, accelerates calorie burning and excess deposits. Losing weight will help:
- Fresh cheese. . . Great option for breakfast, dinner and snacks. It satisfies well, strengthens muscles, suppresses hunger. You don’t have to buy low-fat cottage cheese. A product of 2-5% fat will not harm weight loss.
- Milk. . . Use it for morning porridges, fruit smoothies.
- Kefir. . . Improves digestion and intestinal health. If you don’t like the sour taste of the drink, replace it with natural yogurt.
Vegetables and leafy greens
The best food on a diet is one that is high in fiber. It fills the digestive tract and helps you not feel hungry for longer. Its second task is to improve bowel function, remove toxins. To lose weight, eat fresh vegetables and herbs. The exception is potatoes, but it is better to rarely include it in the menu: it contains a lot of starch.
The maximum benefit for the character will bring:
- Asparagus, green beans. . . It is an ideal side dish to meat or fish during the diet.
- Spinach. . . Contains protein, iron, potassium, speeds up metabolism. Use spinach in salads or smoothies.
- Parsley, dill, lettuce. . . They are low in calories, but rich in fiber, they are slowly digested and suppress hunger. Add them to every meal.
- All kinds of cabbage. . . Low-calorie product stimulates metabolism, saturates for a long time.
- Celery. . . For weight loss stems are more useful than the roots.
Fruits and berries
This is a great substitute for factory candy, but you have to be careful with it. Fruits and berries contain natural sugar, and in large quantities it prevents weight loss. To use your figure, look for salty varieties in the morning. Choose more often:
- Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat oranges less often, give up tangerines.
- Apples. . . Give preference to green varieties.
- Watermelon. . . It contains a lot of sugar, but actively removes fluid, so it is useful for weight loss.
- Pineapple. . . It contains substances that break down fats.
- Blueberries, cranberries, cranberries. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add cottage cheese, yogurt.
- Pears. . . In 1 pc. - 15% of daily fiber intake.
- Bananas. . . Take them for a snack: a high-calorie product has a low glycemic index (18 units). The fruit contains potassium, which displaces sodium salts and relieves edema.