To lose weight, you don't have to wear yourself out with strict diets. You can include foods that burn more calories than they contain in your daily diet. Food for weight loss should not only be healthy, but also tasty. Eating healthy is not a 2-3 week diet, but a lifestyle. It is complemented by sports, good sleep and the absence of bad habits.
The mechanism of the fat burning action of some foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their rate depends on the age of the person, his body mass index, the level of physical activity. The introduction of fat-burning foods in the diet promotes gradual weight loss without compromising health.
The fat burning mechanism is associated with the ability of certain foods to positively influence weight loss. This is possible thanks to the beneficial properties of the components that make up the food for weight loss:
- Body saturation: Fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, grains, and eggs.
- Boosts Metabolism - Pineapples contain bromelain, which speeds up metabolism (metabolism) and burns fat.
- Cleaning - Fruits and vegetables are natural antioxidants. They remove toxins from tissues and organs.
- Negative calorie content - celery, in which there are fewer calories than the body spends on processing it.
- Removal of excess fluid: Cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
The 5 best slimming products
5 foods for weight loss will help you achieve the desired figure. Their regular use will not only drop the extra pounds, but also improve the functioning of the whole body. This is due to the content of vitamins, micro and macro elements in food. Include these foods in your diet and it will be balanced, healthy and nutritious.
Oatmeal
A favorite breakfast for many who lose weight is oatmeal. Contains as much protein as eggs. The composition of oats contains substances useful for weight loss:
- Dietary Fiber: Fills your stomach, making you feel full until your next meal.
- Amino Acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - improve metabolism, strengthen immunity.
Here are some tips for cooking and eating oatmeal:
- Make porridge with unrefined grains - they have more nutrients than grains.
- Cover the oats with water 30 minutes before cooking. The less porridge is cooked, the more nutrients will remain in it.
- Sprinkle flaxseed, berries, or nuts on the finished dish. Cut out the sugar.
natural yogurt
Of the fermented milk products, natural yogurt is the best for weight loss. It is low in calories, high in protein and calcium. Useful properties of yogurt for weight loss:
- restoration of intestinal function due to lactobacteria and bifidobacteria;
- improvement of metabolic processes;
- prevention of constipation;
- elimination of toxins;
- lowering the level of bad cholesterol.
Yogurt is considered natural if its duration does not exceed 14 days. Other foods are prepared with added preservatives and won't help you lose weight. Use yogurt as a main course or as a salad dressing.
Egg
A medium-sized chicken egg contains 80 kcal and the proteins contained in it exceed 12 g. Eat 2 hard-boiled eggs for breakfast and you won't be hungry until lunchtime. The protein in egg white helps increase muscle mass by burning fat. Boiled eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g and a lot of vitamins.
To eat eggs for the benefit of your figure, follow the tips for cooking them:
- Boil hard-boiled eggs, soft-boiled eggs, poached eggs. You can make a steamed omelette.
- Combine the eggs with the oatmeal. For lovers of fried eggs, it is better to add a minimum of oil and more spinach, tomatoes and onions.
- Don't eat egg yolk unless you want to raise bad cholesterol levels.
- Eat chicken, quail, goose and duck eggs.
Fatty fish
American nutritionists have found that eating fatty fish reduces weight. This is omega-3 acid, which is found in goldfish and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- accelerate metabolism;
- reduce the craving for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Helpful tips:
- Eat fatty fish 3 times a week.
- Choose from wild salmon, sardines, brook trout and mullet. They contain little mercury compared to other inhabitants of the oceans or seas.
- Cook fish, stew with vegetables or cook with herbs.
Leafy vegetables
Untreated, thermally fresh vegetables are used in many diets. This is due to the high content of dietary fiber contained in it. They regulate the digestion process, reduce appetite. The best green leafy vegetables for weight loss:
- Cabbage- contains vitamins A, C, K, removes accumulated toxins from the liver. Eat raw cabbage for more benefits than cooking cabbage.
- Lettuce salad- rich in vitamins C, A, K. Eating lettuce leaves improves lipid metabolism, thus losing kilograms.
- Spinach- rich in magnesium, which supports normal heart function. Calorie content - 22 kcal / 100 g Add fresh herbs to salads, soups or sauces.
- beetroot leaves- they contain 40 kcal / 100 g They are used as a side dish or added to soups.
- Rocket- removes excess water from the body. There are only 22 calories in 100g of herbs. Tear off the rocket with your hands, add it fresh to ready-made dishes.
Slimming vegetables
You can lose weight by eating more fresh vegetables. Low in calories, starch and sugar, these vegetables contain:
- Jerusalem artichoke, sweet potatoes (yam) - reduce appetite;
- pumpkin, carrots, artichokes, green onions - eliminates constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, peppers, pumpkin, celery, broccoli - burns fat;
- zucchini, chard, cayenne pepper, Brussels sprouts - accelerate metabolism.
Eat raw, stewed or baked vegetables without adding salt. Eat boiled or baked sweet potatoes. Contains many essential nutrients for dietary nutrition.
Fat burning dairy products
Eat only low calorie fermented milk products to lose weight. Contains the hormone calcitriol, which promotes fat burning. Eliminate whole milk from your diet - it contains a lot of insoluble fats, which are then deposited on the stomach or thighs.
The best dairy products for weight loss:
- Cottage cheese- consists of proteins, eliminates calcium deficiency and reduces appetite. To lose weight, eat cottage cheese without additives: sour cream, jam or sugar.
- Seasoned cheese- a piece of Parmesan, eaten for lunch, eliminates the desire for sweets, stimulates the metabolism.
- Serum- accelerates metabolism, burns subcutaneous fat.
Sweets that are safe for the body
During weight loss, many people find it difficult to give up sweets. But the diet forbids eating fast carbohydrates. It is wrong to completely eliminate such a component from the diet. Sweets that do not spoil the figure:
- Berries- blueberries, raspberries, watermelon, currants and blueberries accelerate the metabolism. They compensate for a lack of carbohydrates. It is useful to eat fresh berries, to make smoothies.
- Fruit- they contain vitamins, fiber and pectin. Fat burning fruit - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads topped with low-fat yogurt.
- bitter chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1-2 tiles of 50-100g per week.
- treasure- contains a lot of calories, so add 1 tsp. in tea or ready meals.
- Sorbet- prepared by freezing fresh fruit with the addition of syrup. The dessert does not contain fat, and the digestion of cold food will require a lot of energy from the body.
- Cinnamon- burns fat, lowers sugar levels. Add spices to kefir, tea, or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ tsp. cinnamon. This drink eliminates subcutaneous fat.
Other weight loss products
Other weight loss products will help get rid of extra pounds:
- apple cider vinegar- breaks down fatty compounds, purifies the blood. Dilute 1 tbsp. L. vinegar in a glass of water and drink in the morning before meals.
- Papaya- consists of enzymes that break down proteins. Eat 100g each before or after meals.
- Coconut milk- contains useful substances, satisfies hunger well. Replace it with cooking oils.
- Ginger- accelerates the metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
- Chili pepper- contains capsaicin, which burns excess calories and speeds up the metabolism.
- Red wine- stimulates the production of proteins, which prevents the accumulation of fat. Drink dry wine: low in calories, breaks down enzymes for better absorption.
- Garlic- activates metabolic processes, prevents the deposition of fat on the hips and abdomen.
- Almond- saturates the body with healthy fats. Of these, only 40% is absorbed, so the nut leaves no extra calories.
Slimming rules with fat burning products
Nutrition with a fat-burning diet should be balanced and varied. To lose weight, follow a few rules:
- Eliminate foods that are high in calories and carbohydrates from your diet.
- Check the amount of water you drink: 1. 5-2. 5 liters per day.
- Keep track of your calories. A woman needs 1100-1200 kcal per day, a man - 1500-1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruit, cereals for breakfast, fatty fish for lunch, and vegetables, eggs or meat for dinner.
- Eat kefir or yogurt 3-4 times a week for normal stomach function.
- Dinner 2-3 hours before bedtime. Drink kefir before bed if hunger is difficult to suppress.
- Eat often - 4-5 times a day, but in small portions - 200-300 g.
- Give up sugar, salt, sweet and strong alcohol.
- Choose healthy cooking methods such as grilling, steaming, stewing, or baking.