Many still refuse to eat in the hope of getting rid of excess weight, but that does not lead to anything good - all the lost pounds come back. But the best diet is the right diet. It is very important to know what you need to eat to lose weight - it should be nutritious, healthy and fat burning foods.
What healthy foods help you lose weight
What should you eat to lose weight? It seems that this can not be at all: how is it possible to eat and lose weight? There are plenty of good and correct products that will not be deposited on the sides, but on the contrary, will help reduce appetite and improve the digestive system. All of this will lead to fat burning.
- Arra. 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 mass, as all nuts are very high in calories. Just eat about 10 small pieces or 2-3 nuts a day, using them as an appetizer or as breakfast or dinner.
- Cucumbers, cabbage and apples take the place of pride among vegetables. All of them are very low in calories and good for the body. Cabbage helps to 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 trace elements. Apples are nutritious, eliminate the feeling of hunger for a long time due to fiber, while not depositing in excess weight.
- Do not forget about 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 compartments are special substances that help burn fat. Also, this fruit has a strong choleretic effect. Orange fights fat due to flavonoids and essential oils, and fiber saturates quickly. And, of course, pineapple is the best dessert, substitute for unhealthy, delicious chocolate and even contributes to weight loss due to activation of gastric juice.
- Low fat dairy products, but only natural, without additives and colors - yogurt, yogurt, cottage cheese. They all contain protein, which is necessary for harmony, as well as calcitriol, which affects the cells and removes them from fat.
- Spices such as cinnamon, mustard, horseradish and ginger. Many have probably already heard of their beneficial properties. The essential oils contained in ginger promote the secretion of gastric juice. Cinnamon lowers sugar levels and can therefore remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach to digest unwanted and heavy foods faster.
Drinks are no less useful, for example, high-quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of gaining fat almost twice, not only subcutaneously, but also what is formed around the internal organs.
Red wine fights excess deposits due to resveratrol - 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 in order not to harm the body, but at the same time save it from the hated kilos? Let's take a closer look at the list of weight loss products.
Dietary meat products
Rejection of meat products during weight loss can lead to an absolutely opposite result - the accumulation of adipose tissue. And all for the fact that it contains a lot of protein, which is necessary for building and maintaining muscle mass. In addition, it is digested for a long time - it allows you to be full for several hours.
Choose only lean meats:
- fat-free beef, without fat layers;
- chicken fillet;
- rabbit meat;
- turkey fillet.
a fish
Fish is one of the best foods for weight loss. It is rich in fatty acids, radiation, iodine - all of which regulate the functioning of the thyroid gland, on which depends the speed of metabolic processes in the human body.
Dietary dishes should be prepared from low-fat fish and seafood.
Be sure to include the following in your menu:
- ngec;
- shrimp;
- ton;
- 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. Plant fibers improve stomach function and normalize metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, as well as any fresh herbs. Generally, 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 also consists of easily digestible carbohydrates, which means that they are necessary for the body.
Hard cheeses perfectly curb the desire to eat something sweet and harmful due to the amino acid tryptophan. Once in the body, it turns into endorphins, and it, as you know, is the hormone of happiness.
The following dairy products are recommended:
- milk serum;
- kefir with a fat content not exceeding 2. 5% but not fat-free;
- cottage cheese without additives up to 5% fat;
- natural yogurt;
- 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 have no special effect on blood glucose levels, are well absorbed and are not stored in fats. But still they should be consumed only up to 16 hours.
You should pay special attention to grapefruit, apples, pears, pomegranates, avocados and kiwi. As for the berries, these are raspberries, blueberries, currants, blackberries.
Cereals for weight loss
Despite the fact that all cereals are quite high in calories and contain a lot of carbohydrates, they are simply essential for the body and contribute to weight loss. They are saturated quickly, rich in dietary fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, dark rice, barley, oats and rye are most suitable for the diet.
Drinks
First of all, do not forget about 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 good quality;
- lemon water;
- cinnamon tea, ginger;
- "Sushi" water;
- dry red wine in a small amount.
Combining products for faster and better weight loss
It turns out that to lose weight faster and at the same time to maintain muscle mass, ie body quality, so that the skin does not shrink, 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 combine best with vegetables, rather than protein foods, as most are accustomed 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.
- Fruits are recommended to be consumed separately from all other foods and 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 to regulate glucose levels and keep you full for a long time. The ideal option is natural yogurt with nuts or a vegetable salad with meat and avocado.
- Fresh fruits can not be combined with nuts, but they are well absorbed with dried fruits. From this set you can cook a lot of cakes - a substitute for chocolate and rolls. But it is also important to agree on the rate - no more than 30 grams per day.
10 Top Dietary 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 cottage cheese 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 the gelatin with a small amount of cold water, leave for 15 minutes and then bring to a boil.
- Mix all the other ingredients with a mixer, combine them with the gelatin and beat them again until they are smooth.
- Divide into small containers and place in the refrigerator to set.
Salmon with spinach in sauce
Required ingredients:
- 250 grams of fresh spinach;
- two salmon steaks;
- a spoonful of vegetable oil;
- two tablespoons of non-fat cream;
- half a lemon.
Cooking process:
- Soak the spinach in boiling water for literally a minute. The liquid may be slightly saline.
- Fry the fish in a small amount of 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 by tossing the sauce over the dish.
Warm salad with chicken and broccoli
Required ingredients:
- 2 onions;
- a 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 the broccoli and chicken until softened, chop, place in a salad bowl. We put olives there.
- Chop the onion, fry in oil, combine with the minced garlic and transfer to the chicken with the cabbage.
- Fill the pan with the soy sauce and oil mixture left over from the onion and garlic fry.
Soup with cheese and vegetables
Required ingredients:
- packaging of vegetable mixture;
- fresh greens;
- Two eggs;
- 100 grams of cheese.
Cooking process:
- Bring the water to a boil, send the vegetable mixture and grated cheese there. Wait for the vegetables to soften and the cheese to melt.
- We place the spices as you wish.
- Boil the eggs and serve the soup with half the eggs and chopped herbs.
Cream soup with carrots and lentils
Required ingredients:
- 100 milliliters of milk;
- 100 grams of lentils;
- 400 grams of carrots;
- a liter of vegetable juice.
Cooking process:
- We rub the carrots, fry them a little, put them in a pot and add all the other products on the list.
- Wait for the ingredients to boil and cook until the lentils are swollen, arrange them with spices.
- We interrupt it with a blender and serve it.
Salad with beets and cheese
Required ingredients:
- Two eggs;
- two beets;
- 100 grams of low-fat cheese;
- 100 grams of natural yogurt;
- 50 grams of nuts.
Cooking process:
- Boil the beets and eggs, grind them on a grater.
- In a salad bowl first throw the beets, cover it with yogurt, then with nuts and grated eggs.
- Next - grated cheese and yogurt again.
zucchini pancakes
Required ingredients:
- 100 grams of whole grain flour;
- a zucchini;
- an egg;
- a glass of skim milk.
Cooking process:
- Grate zucchini, mix with the rest of the ingredients on the list.
- Add a little salt and black pepper, mix until homogeneous.
- 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;
- garlic essence.
Cooking process:
- Cut the eggplant into strips, lightly fry and transfer to a baking sheet.
- Place cups of tomatoes, minced garlic on top 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 it with tomato slices and mushroom slices.
- Arrange them with spices and then with grated cheese mixed with sour cream.
- Place in the oven for 40 minutes, preheating to 180 degrees.
Salad with mustard cheese sauce
Required ingredients:
- fresh greens;
- two tomatoes;
- two cucumbers;
- lamp;
- green salad;
- a spoonful of mustard;
- about 100 grams of hard cheese;
- garlic cloves;
- three tablespoons of natural yogurt.
Cooking process:
- Chop the lettuce leaves by hand, place in a bowl, add chopped vegetables there.
- Combine the grated cheese with the mustard, yoghurt and minced garlic and fill the dish with this mass.