Many people still refuse to eat in the hope of getting rid of excess weight, but it does not lead to anything good - all the lost kilos 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 food.
What healthy foods will help you lose weight
What is it 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 a lot of good and correct products that are not deposited on the sides, but on the contrary, they 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 many vegetable fats, they quickly saturate the body for several hours, contain many vitamins and dietary fiber. The most important thing is to know the goal, as all nuts have a very high calorie content. 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 are prominent 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 trace elements. Apples are nutritious, they remove the feeling of hunger for a long time due to fiber, while they are not deposited in excess weight.
- Do not forget 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 partitions are special substances that help burn fat. This fruit also has a strong choleretic effect. Oranges fight fat due to flavonoids and essential oils, and fiber saturates quickly. And of course, pineapple is the best dessert, a substitute for unhealthy chocolate, tasty and even conducive 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, which is necessary for harmony, as well as calcitriol, which affects the cells and rids them of 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 reduces sugar levels and it is because of this that it can remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach digest junk and heavy food faster.
Beverages are no less useful, such as high-quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of getting fat almost twice, not only subcutaneously, but also that formed 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 so as not to harm the body but at the same time get rid of the hated pounds? Let's take a closer look at the list of products for weight loss.
Meat diet products
Rejection of meat products during weight loss can lead to a completely opposite result - accumulation of adipose tissue. And all because it contains a lot of protein, which is necessary to build and maintain muscle mass. In addition, it is digested for a long time - it 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.
A fish
Fish is one of the best foods for weight loss. It is rich in fatty acids, bars, iodine - they all regulate the function of the thyroid gland, on which the speed of metabolic processes in the human body depends.
Dietary dishes should be prepared from low-fat seafood.
Be sure to include the following on your menu:
- scrubbers;
- prawns;
- tuna;
- cod;
- squid;
- cool.
Each meal should contain a certain amount of protein, and the more, the better.
Vegetables and vegetables
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. Vegetable fiber improves stomach function and normalizes metabolism.
You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery as well as 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 they also consist of easily digestible carbohydrates, which means that 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 endorphins, and as you know, he is the happiness hormone.
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 do not have a particular effect on blood sugar levels, are well absorbed and are not deposited in fats. However, they should only be consumed for up to 16 hours.
You need to pay particular attention to grapefruits, apples, pears, pomegranates, avocados and kiwis. 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 simply indispensable for the body and contribute to weight loss. They saturate quickly, rich in dietary fiber and many valuable elements, including zinc, magnesium and iron.
Buckwheat, dark rice, barley, oats and rye are best suited to the diet.
The drinks
First of all, do not forget the simplest non-carbonated water. Every day you need to drink the norm for your body - this will speed up the process of losing weight.
In addition to drinking water, you can improve your metabolism with the help of beverages such as:
- green tea, but only good quality;
- water with lemon;
- tea with cinnamon, ginger;
- water "Sushi";
- red dry wine in a small amount.
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 sink, it is not enough to just leave 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 pastas are also best combined with vegetables, and not with protein foods that most people are used to. Carbohydrates and vegetables satisfy hunger for a long time and convert calories into energy, but carbohydrates and proteins will prove to be heavy foods that will most likely lead to weight gain.
- Fruits are recommended to be eaten separately from all other foods and only combined 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 prepare a lot of sweets - a substitute for chocolate and rolls. But it is also important to adhere to the norm - no more than 30 grams a day.
Top 10 Diet Recipes for Weight Loss
Eating right and losing weight at the same time is not an adventure but a reality. It's time to forget about constant hunger and use balanced, low-calorie recipes for weight loss.
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.
The cooking process:
- Pour gelatin with a small amount of cold water, let it stand for 15 minutes, then bring to a boil.
- We break off all other components with a mixer, combine with gelatin and whip again until smooth.
- Divide into small bowls and refrigerate.
Salmon with spinach in sauce
Required Ingredients:
- 250 grams of fresh spinach;
- two salmon steaks;
- a spoonful of vegetable oil;
- two tablespoons of cream, without fat;
- half a lemon.
The cooking process:
- Dip the spinach in boiling water for literally a minute. The liquid may be slightly salted.
- Fry the fish in a little oil for about 4 minutes on each side.
- Squeeze the juice from the lemon into the pan, add cream, a little salt and heat over low heat.
- Serve the fish with spinach, pour sauce over the dish.
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;
- clove of garlic;
- about 10 olives.
The cooking process:
- Cook broccoli and chicken until soft, chop, put in a salad bowl. We put olives in it.
- Cut 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, which is left over from frying onions and garlic.
Soup with cheese and vegetables
Required Ingredients:
- packaging of vegetable mixture;
- fresh vegetables;
- two eggs;
- 100 grams of cheese.
The cooking process:
- Bring the water to a boil, send the vegetable mixture and grated cheese to it. We wait 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.
Cream of carrot and lentil soup
Required Ingredients:
- 100 milliliters of milk;
- 100 grams of lenses;
- 400 grams of carrots;
- one liter of vegetable broth.
The cooking process:
- We rub the carrots, fry a little, put them in a pan and add all the other products on the list there.
- We wait for the components to boil, and cook until the lentils swell, seasoning with spices.
- We interrupt with a blender and serve.
Beet and cheese salad
Required Ingredients:
- two eggs;
- two beets;
- 100 grams of low-fat cheese;
- 100 grams of natural yogurt;
- 50 grams of walnuts.
The cooking process:
- Boil beets and eggs, grind on a grater.
- We put beets in a salad bowl first, cover it with yogurt, then chopped nuts and eggs.
- Next - grated cheese and again yogurt.
zucchini pancakes
Required Ingredients:
- 100 grams of whole grain flour;
- and zucchini;
- an egg;
- a glass of milk without fat.
The cooking process:
- Grind the zucchini, mix with the rest of the ingredients on the list.
- Add a little salt and black pepper, mix until smooth.
- Fry on 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 clove.
The cooking process:
- Cut the aubergine into strips, fry lightly and transfer to a baking sheet.
- On top we put mugs of tomato, chopped garlic and sprinkle with cheese.
- Cook at 180 degrees for about 15 minutes.
chicken stew
Required Ingredients:
- 100 grams of cheese;
- two tomatoes;
- 200 grams of low-fat sour cream;
- 200 grams of mushrooms;
- 400 grams of chicken fillet.
The cooking process:
- We put the fillet in a mold, cover with slices of tomato and slices of mushrooms.
- Season with spices, and then with grated cheese mixed with sour cream.
- We put it in the oven for 40 minutes and heat it to 180 degrees.
Salad with mustard cheese dressing
Required Ingredients:
- fresh vegetables;
- two tomatoes;
- two cucumbers;
- pear;
- Green salad;
- a spoonful of mustard;
- about 100 grams of hard cheese;
- clove of garlic;
- three tablespoons of natural yogurt.
The cooking process:
- Grate lettuce leaves with your hands, put in a bowl, add chopped vegetables there.
- We combine grated cheese with mustard, yogurt and chopped garlic and fill the bowl with this mixture.