Many still refuse to eat in hopes of losing 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 must be a nutritious, healthy and fat -burning food.
What are healthy foods that help you lose weight
What to eat to lose weight? Apparently this should not be at all: how is it possible to eat and lose weight? There are many good and proper products that will not be kept on the side, but instead, they will help reduce appetite and improve the digestive system. All this will cause fat burning.
- Peanuts. Peanuts, almonds, walnuts and pine nuts are indispensable foods for proper weight loss. They contain a lot of vegetable fats, they quickly saturate the body for several hours, contain a lot of vitamins and dietary fiber. The most important thing is to know the dosage, because all nuts are very high in calories. It is enough to eat about 10 small pieces or 2-3 walnuts a day, use them as a snack or as breakfast or dinner.
- Cucumbers, cabbage and apples find a place among vegetables. They are all very low in calories and useful for the body. Cabbage helps remove all excess from the intestines. Cucumbers contain a lot of water, so they are saturated with moisture, and at the same time with vitamins and micronutrients. Apples are nutritious, they eliminate hunger for a long time because of fiber, while it is not stored in excess weight.
- Don't forget about 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 partition is a special substance that helps burn fat. Also, this fruit has a strong choleretic effect. Oranges fight fat because of flavonoids and essential oils, and fiber is quickly saturated. And, of course, pineapple is the best dessert, an unhealthy, delicious chocolate substitute, and even contributes 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 removes fat.
- Spices such as cinnamon, mustard, horseradish and ginger. Probably many have heard about its benefits. The essential oil contained in ginger promotes the secretion of gastric juice. Cinnamon reduces sugar levels and because of this it can get rid of fat cells. Horseradish and mustard also stimulate gastric juices and help the stomach digest snacks and heavy meals more quickly.
Drinks are no less useful, for example, green tea or high -quality red wine. Tea contains thiamine and epigallocatechin - this substance slows down the process of gaining fat almost twice, not only subcutaneously, but also those formed around internal organs.
Red wine fights excess deposits due to resveratrol - it blocks fat cell receptors and slows down the process.
List of weight loss products by category
So, what exactly should be in the daily diet in order not to harm the body, but at the same time get rid of it from the hated kilograms? Let's take a closer look at the list of products for weight loss.
Meat nutrition products
Rejection of meat products during weight loss can lead to the opposite result - the accumulation of adipose tissue. And all due to the fact that it contains a lot of protein, which is needed 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 meats:
- lean beef, without a layer 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 regulate the function of the thyroid gland, on which the speed of metabolic processes in the human body depends.
Nutritional dishes should be prepared from low -fat fish and seafood.
Make sure you include the following on your menu:
- flounder;
- shrimp;
- tuna;
- Cod fish;
- squid;
- pollock.
Each serving 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. Healthy vegetables, low in calories, but filling. Vegetable fiber improves stomach function and normalizes metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, carrots, zucchini, celery, as well as any fresh herbs. In general, you can eat it without restrictions, because it has a minimum of calories.
Dairy product
There are many controversial opinions about the use of fermented dairy products, but it still contains calcium, which breaks down fat cells, and it also consists of easily digestible carbohydrates, which means it is needed for the body.
Hard cheese perfectly interferes with the desire to eat something sweet and harmful because of the amino acid tryptophan. Once in the body, it turns into an endorphin, and he, as you know, is 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 fat -free;
- cottage cheese without additives up to 5% fat;
- natural yogurt;
- cheese, Adyghe cheese and other similar types 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, because they have no special effect on blood glucose levels, are well absorbed and are not stored in fat. But still, they should be eaten only up to 16 hours.
You should pay particular attention to grapefruit, apple, pear, pomegranate, avocado and kiwi. As for berries, these are raspberries, blueberries, currants, blackberries.
Cereals for weight loss
Despite the fact that all grains are quite high in calories and contain a lot of carbohydrates, they are indispensable for the body and contribute to weight loss. They are quickly saturated, rich in dietary fiber and many valuable elements, including zinc, magnesium, and iron.
Buckwheat, black rice, barley, oats and rye are best suited for the diet.
Those drinks
First of all, don’t forget about the simplest non -carbonated water. Every day you need to drink the norm for your body - this will speed up the process of weight loss.
In addition to drinking water, you can increase metabolism with the help of drinks such as:
- green tea, but only good quality;
- water with lemon;
- tea with cinnamon, ginger;
- air "Sushi";
- red dry wine in small amounts.
A combination of products for faster and better weight loss
It turns out that to lose weight faster and at the same time maintain muscle mass, that is, body quality, 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 are also best combined with vegetables, and not with protein foods, as most people usually do. Carbohydrates and vegetables satisfy hunger for a long time, converting calories into energy, but carbohydrates and proteins will become heavy foods that will most likely lead to weight gain.
- Fruits are recommended to be eaten separately from all other foods and combined only with each other. They are digested quickly, so it is an ideal snack between full meals.
- Fats and proteins are good companies for controlling glucose levels and keeping you full for a long time. The ideal choice is a natural yogurt with nuts or a vegetable salad with meat and avocado.
- Fresh fruits should not be combined with nuts, but they are well absorbed with dried fruits. From this set you can cook a lot of sweets - chocolate substitutes and rolls. But it is also important to adhere to the norm - no more than 30 grams a day.
10 Best Diet Recipes for Weight Loss
Eating right 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 a balanced and low -calorie recipe to lose weight.
Low calorie curd dessert
Ingredients needed:
- 15 grams of gelatin;
- 300 grams of low -fat cottage cheese;
- two tablespoons of cocoa;
- 100 grams of original yogurt.
Cooking process:
- Pour the gelatin with a little cold water, leave for 15 minutes, then bring to a boil.
- We mix all the other components with a mixer, combine with the gelatin and beat again until smooth.
- Divide into small bowls and refrigerate for set.
Salmon with spinach in sauce
Ingredients needed:
- 250 grams of fresh spinach;
- two salmon steaks;
- one tablespoon of vegetable oil;
- two tablespoons of cream, lean;
- half a lemon.
Cooking process:
- Dip spinach in boiling water for one minute. The liquid can be slightly salty.
- 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 pinch of 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 onions;
- one small head of broccoli;
- chicken fillet;
- two tablespoons of olive oil and the same amount of soy sauce;
- garlic cloves;
- about 10 olives.
Cooking process:
- Boil broccoli and chicken until tender, chop, put in a salad bowl. We put olives in there.
- Chop the onion, fry in oil, combine with the chopped garlic and transfer to the chicken with the cabbage.
- We fill the dish with a mixture of soy sauce and oil, left over from the fried onions and garlic.
Soup with cheese and vegetables
Ingredients needed:
- packaging of vegetable mixes;
- fresh vegetables;
- two eggs;
- 100 grams of cheese.
Cooking process:
- Boil water, send a mixture of vegetables and grated cheese there. We were waiting for the vegetables to soften and the cheese to melt.
- We place spices according to your taste.
- Boil the eggs and serve the soup with half an egg 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 soup.
Cooking process:
- We rub the carrots, fry a little, put them in a pot and add all the other products on the list there.
- We are waiting for the components to boil, and cook until the lentils swell, seasoning with spices.
- We sliced with a blender and served.
Beet and Cheese Salad
Ingredients needed:
- two eggs;
- two bits;
- 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.
- We put the beets in a salad bowl first, cover it with yogurt, then chopped beans and eggs.
- Next - grated cheese and again yogurt.
zucchini pancakes
Ingredients needed:
- 100 grams of whole grain flour;
- one zucchini;
- one egg;
- a glass of nonfat milk.
Cooking process:
- Grind the zucchini, mix with the other ingredients on the list.
- Add a little salt and black pepper, mix until smooth.
- Fry in a pan like regular pancakes on both sides.
Eggplant with tomatoes and cheese
Ingredients needed:
- one eggplant;
- 140 grams of low -fat cheese;
- three tomatoes;
- Garlic reviews.
Cooking process:
- Cut the eggplant into strips, fry lightly and transfer to a baking sheet.
- On top we put a cup of tomatoes, 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 fillets 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, preheating it to 180 degrees.
Salad with mustard cheese sauce
Ingredients needed:
- fresh vegetables;
- two tomatoes;
- two cucumbers;
- menthol;
- Green salad;
- one tablespoon of mustard;
- about 100 grams of hard cheese;
- garlic cloves;
- three tablespoons of real yogurt.
Cooking process:
- Tear the salad leaves with your hands, put in a bowl, put the chopped vegetables there.
- We combine grated cheese with mustard, yogurt and chopped garlic and fill the dish with this mixture.