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 weight is returned. But the best diet is the right diet. It is very important to know what you need to eat to lose weight - these should be nourishing, healthy and fat-burning foods.
What healthy foods help you lose weight
What is it like to eat to lose weight? It seems that this can not be at all: how is it possible to eat and lose weight? There are quite good and correct products that will not be set aside, but on the contrary, will help 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 in a few hours, contain many vitamins and dietary fiber. The most important thing is to know the measure, because all nuts are high in calories. It is enough to eat about 10 small pieces or 2-3 walnuts a day, using them as a snack or as a breakfast or dinner.
- Cucumbers, cabbage and apples take a proud place among vegetables. They are all very low in calories and good 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 trace elements. Apples are nutritious, eliminate the feeling of hunger for a long time due to fiber, while not being overweight.
- Do not forget about the fruit. The best fat burners are, of course, citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. There are special substances in the white partitions that help burn fat. Also, this fruit has a strong choleretic effect. Oranges fight fat thanks to flavonoids and essential oils, and fiber quickly saturates. And, of course, pineapple is the best dessert, a substitute for unhealthy chocolate, tasty and even contributes to weight loss due to the activation of gastric juice.
- Dairy products with low fat content, but only natural, without additives and colors - yogurt, yogurt, cottage cheese. They all contain proteins needed for harmony, as well as calcitriol, which affects cells and frees them from fat.
- Spices such as 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 lowers sugar levels and is due to the fact that it can remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach digest unwanted and heavy foods faster.
No less useful are drinks such as high quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down almost twice the process of fat accumulation, not only subcutaneous, but also those that form 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 hateful pounds? Let's take a closer look at the list of weight loss products.
Meat diet products
Refusal of meat products during weight loss can lead to the exact opposite result - the accumulation of adipose tissue. And all this is due to the fact that it contains a lot of proteins that are needed to build and maintain muscle mass. In addition, it is absorbed for a long time - this allows you to be full for several hours.
Choose only low-fat meat:
- lean beef, without layers of fat;
- chicken fillet;
- rabbit meat;
- turkey fillet.
Fish
Fish is one of the best foods for weight loss. It is rich in fatty acids, iodine - they all regulate the functioning of the thyroid gland, which depends on the speed of metabolic processes in the human body.
Dietary dishes should be prepared from low-fat fish and seafood.
Remember to include the following in your menu:
- flounder;
- shrimp;
- tuna;
- fever;
- squid;
- pollock.
Every 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 total daily calories. Vegetables are healthy, low in calories, but filling. Plant fibers improve the work of the stomach and normalize metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, and all kinds of fresh herbs. In principle, you can eat it without restrictions, as it has a minimum of calories.
Dairy products
There are many conflicting opinions about the usefulness of fermented dairy products, but they still contain calcium, which breaks down fat cells, and also consist of easily digestible carbohydrates, which means that they are needed by the body.
Hard cheeses perfectly interrupt the desire to eat something sweet and harmful because of the amino acid tryptophan. Once in the body, it is converted to endorphins, and it 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 not without fat;
- cottage cheese without additives up to 5% fat;
- natural yogurts;
- 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 special effect on blood sugar levels, are well absorbed and are not deposited in fat. However, they should be consumed only up to 16 hours.
You should pay special attention to grapefruits, apples, pears, pomegranates, avocados and kiwis. As for berries, these are raspberries, blueberries, blackcurrants, blackberries.
Cereals for weight loss
Despite the fact that all cereals are 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.
The most suitable for the diet are buckwheat, dark rice, barley, oats and rye.
The drinks
First of all, do not forget about the simplest still water. You need to drink the norm for your body every day - 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;
- cinnamon tea, ginger;
- Sushi water;
- red dry wine in small quantities.
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, ie 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 eaten with vegetables. They are digested slowly and cause the body to actively burn fat.
- Cereals and pasta also combine best with vegetables rather than protein, as most are accustomed to. Carbohydrates and vegetables satisfy hunger for a long time, converting calories into energy, but carbohydrates and proteins will be heavy foods that are likely to lead to weight gain.
- Fruits are recommended to be consumed separately from all other foods and to be combined only with each other. They are digested quickly, so they are an ideal snack between full meals.
- Fats and proteins are a good company for regulating glucose levels and maintaining satiety for a long time. The ideal option is natural yogurt with nuts or vegetable salad with meat and avocado.
- Fresh fruits cannot be combined with nuts, but are well absorbed with dried fruits. From this set you can prepare many cakes - a substitute for chocolate and rolls. But it is also important to follow the norm - no more than 30 grams per day.
Top 10 diet recipes for weight loss
Proper nutrition and weight loss 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 dessert with cottage cheese
Ingredients needed:
- 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.
- Cut all other components with a mixer, combine with gelatin and beat again until smooth.
- Divide into small bowls and refrigerate to firm.
Salmon with spinach in sauce
Ingredients needed:
- 250 grams of fresh spinach;
- two salmon steaks;
- spoon of vegetable oil;
- two tablespoons of fat-free cream;
- half a lemon.
Cooking process:
- Immerse the spinach in boiling water for literally one minute. The liquid may be slightly salted.
- Fry the fish in a little 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, pour the sauce over the dish.
Warm 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;
- clove garlic;
- about 10 olives.
Cooking process:
- Boil the broccoli and chicken until soft, chop, place in a salad bowl. We put olives there.
- Chop the onion, fry in oil, combine with chopped garlic and transfer to the chicken with cabbage.
- Pour the dish with a mixture of soy sauce and oil left over from frying onions and garlic.
Soup with cheese and vegetables
Ingredients needed:
- packaging of vegetable mixture;
- 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 soften and the cheese to melt.
- We add spices to your taste.
- Boil the eggs and serve the soup with halves of eggs and chopped herbs.
Cream of carrot and lentil soup
Ingredients needed:
- 100 milliliters of milk;
- 100 grams of lentils;
- 400 grams of carrots;
- one liter of vegetable broth.
Cooking process:
- Grate the carrots, fry a little, put them in a saucepan and add all the other products on the list.
- Wait for the ingredients to boil and cook until the lentils swell, season with spices.
- Break 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 beets and eggs, grind on a grater.
- First we put beets in a salad bowl, pour yogurt over it, then chopped nuts and eggs.
- Next - grated cheese and yogurt again.
pancakes with zucchini
Ingredients needed:
- 100 grams of wholemeal flour;
- one zucchini;
- one egg;
- glass of fat-free milk.
Cooking process:
- Grind the zucchini, mix with the other ingredients on the list.
- Add a little salt and pepper, stir until smooth.
- Fry in a pan like ordinary pancakes on both sides.
Eggplant with tomatoes and cheese
Ingredients needed:
- one eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- clove garlic.
Cooking process:
- Cut the eggplant into strips, fry lightly and transfer to a baking tray.
- Put cups of tomato, chopped garlic on top and sprinkle with cheese.
- Bake 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:
- Put the fillet in a form, cover with slices of tomato and sliced mushrooms.
- Season with spices and then with grated cheese mixed with sour cream.
- Put it in the oven for 40 minutes, heating it to 180 degrees.
Salad with mustard dressing
Ingredients needed:
- fresh vegetables;
- two tomatoes;
- two cucumbers;
- bulb;
- lettuce;
- spoon of mustard;
- about 100 grams of hard cheese;
- clove garlic;
- three tablespoons of natural yogurt.
Cooking process:
- Tear the lettuce leaves with your hands, place in a bowl, add chopped vegetables.
- Combine the grated cheese with the mustard, yoghurt and chopped garlic and fill the dish with this mixture.