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 diet. It is very important to know what you need to eat to lose weight: it must be nutritious, healthy and fat-burning foods.
What healthy foods help you lose weight?
What is eating to lose weight? It would seem that this cannot be at all: how is it possible to eat and lose weight? There are quite a few good and correct products that will not settle on the sides, but, on the contrary, will help reduce appetite and improve the digestive system. All of this will lead to fat burning.
- Walnuts. 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, since all nuts are very high in calories. It is enough to eat about 10 small pieces or 2-3 nuts a day, using them as a snack or for breakfast or dinner.
- Cucumbers, cabbage and apples take pride of place among vegetables. All of them are 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 well saturated with moisture, and at the same time with vitamins and microelements. Apples are nutritious, they eliminate the feeling of hunger for a long time due to fiber, while not laying on excess weight.
- Don't forget the fruits. The best fat burners are, of course, citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds and improves mood. In the white partitions there are special substances that help burn fat. In addition, this fruit has a strong choleretic effect. Oranges fight fat thanks to flavonoids and essential oils, and fiber saturates quickly. And, of course, pineapple is the best dessert, an unhealthy substitute for chocolate, tasty and even contributing to weight loss due to the activation of gastric juice.
- Low-fat dairy products, but only natural, without additives and dyes: yogurt, yogurt, cottage cheese. All of them contain protein, necessary for harmony, as well as calcitriol, which acts on the cells and frees them from fat.
- Spices like cinnamon, mustard, horseradish, and ginger. Probably many have already heard about its beneficial properties. The essential oils contained in ginger promote the secretion of gastric juice. Cinnamon lowers sugar levels and this is why it can eliminate fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach digest junk and heavy food 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 fat gain almost twice, not only subcutaneous, but also the one that 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 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 get rid of the hated kilograms? Let's take a closer look at the list of weight loss products.
meat diet products
The rejection of meat products during weight loss can lead to the absolutely opposite result - the accumulation of adipose tissue. And all due to 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, which allows it to be full for several hours.
Choose only low-fat meat:
- lean meat, without layers of fat;
- chicken fillet;
- Rabbit meat;
- turkey fillet
A fish
Fish is one of the best foods to lose weight. It is rich in fatty acids, rays, iodine - they all regulate the functioning of the thyroid gland, on which the speed of metabolic processes in the human body depends.
Dietary dishes should be prepared from low-fat fish and shellfish.
Be sure to include the following in your menu:
- flounder;
- shrimp;
- tuna;
- Cod;
- squid;
- pout.
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 satisfying. Vegetable fibers improve the functioning of the stomach and normalize metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, as well as any fresh herbs. In general, you can eat it without restrictions, since 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 consist of easily digestible carbohydrates, which means they are necessary for the body.
Hard cheeses perfectly interrupt 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:
- buttermilk;
- kefir with a fat content of not more than 2. 5%, but not fat-free;
- 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 glucose levels, are well absorbed and do not get deposited in fats. But still, they should be consumed only 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
Despite the fact that 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 are quickly saturated, rich in dietary fiber and many valuable elements, such as zinc, magnesium and iron.
Buckwheat, brown rice, barley, oatmeal and rye are best suited for the diet.
Drinks
First of all, do not forget about the simplest still 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 metabolism with the help of beverages such as:
- green tea, but only of good quality;
- water with lemon;
- tea with cinnamon, ginger;
- "Sushi" water;
- dry red wine in a small amount.
The combination of products to lose weight better and faster
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 eaten with vegetables. They digest slowly and cause the body to actively burn fat.
- Cereals and pasta are also best paired with vegetables and not high-protein foods, as most are used to. Carbohydrates and vegetables satisfy hunger for a long time, converting 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 quickly digested, making them 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 plain yogurt with nuts or a vegetable salad with meat and avocado.
- Fresh fruits cannot be combined with nuts, but are well absorbed with dried fruits. With this set you can cook a lot of sweets, a replacement for chocolate and muffins. But it is also important to adhere to the norm - no more than 30 grams per day.
The 10 best diet recipes to lose weight
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 balanced and low-calorie recipes to lose weight.
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 the jelly with a small amount of cold water, leave for 15 minutes, and then bring to a boil.
- We interrupt all other components with a mixer, combine with gelatin and beat again until smooth.
- Divide into small bowls and refrigerate to set.
Salmon with spinach in sauce
Required Ingredients:
- 250 grams of fresh spinach;
- two salmon fillets;
- a tablespoon of vegetable oil;
- two tablespoons of cream, without fat;
- Half lemon
Cooking process:
- Submerge the spinach in boiling water for literally a minute. Liquid may be slightly salty.
- 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, pouring the sauce over 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;
- garlic clove;
- about 10 olives.
Cooking process:
- Boil broccoli and chicken until tender, chop and place in a salad bowl. We put olives there.
- Cut the onion, fry in oil, combine with minced garlic and transfer to chicken with cabbage.
- We fill the dish with a mixture of soy sauce and oil, which is left over from frying onions and garlic.
Soup with cheese and vegetables
Required Ingredients:
- vegetable mix packaging;
- fresh greens;
- two eggs;
- 100 grams of cheese.
Cooking process:
- Bring the water to a boil, send the vegetable mixture and grated cheese there. We are waiting for the vegetables to soften and the cheese to melt.
- We put spices to your liking.
- Boil the eggs and serve the soup with egg halves and chopped herbs.
Carrot and lentil cream soup
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 them a little, put them in a saucepan and add all the other products from the list there.
- We are waiting for the components to boil and cook until the lentils swell, season with spices.
- We interrupt with a mixer and serve.
Beetroot and Cheese Salad
Required Ingredients:
- two eggs;
- two beets;
- 100 grams of low-fat cheese;
- 100 grams of plain yogurt;
- 50 grams of nuts.
Cooking process:
- Boil beets and eggs, grind on a grater.
- First we put the beets in a salad bowl, cover it with yogurt, then chopped nuts and eggs.
- Next, grated cheese and yogurt again.
zucchini pancakes
Required Ingredients:
- 100 grams of wholemeal flour;
- a zucchini;
- egg;
- a glass of nonfat milk.
Cooking process:
- Grind the zucchini, mix with the rest of the ingredients on the list.
- Put a little salt and black pepper, mix until smooth.
- Fry in a pan like normal pancakes on both sides.
Aubergines with tomato and cheese
Required Ingredients:
- an eggplant;
- 140 grams of low-fat cheese;
- three tomatoes;
- garlic clove.
Cooking process:
- Cut the eggplant into strips, lightly fry and transfer to a baking sheet.
- On top we put cups of tomato, minced 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 spices and then grated cheese mixed with sour cream.
- We put it in the oven for 40 minutes, heating it to 180 degrees.
Salad with mustard cheese dressing
Required Ingredients:
- fresh greens;
- two tomatoes;
- two cucumbers;
- bulb;
- green salad;
- a tablespoon of mustard;
- about 100 grams of hard cheese;
- garlic clove;
- three tablespoons of natural yogurt.
Cooking process:
- Tear the lettuce leaves with your hands, put them in a bowl, add the chopped greens there.
- We combine the grated cheese with the mustard, the yogurt and the minced garlic and fill the plate with this mixture.