11 most important foods for weight loss and proper nutrition

Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main cause of dietary disorders. Nutritionists say that there are many healthy weight loss products that are good for replenishing and helping you burn fat. Include them in your daily diet, throw away sweets and snacks, and the weight will start to disappear smoothly.

How can you eat and lose weight

There is no food that literally burns fat in the body. There are foods with other nutrients that are important for your figure. He:

  • Increases metabolism. . . Rapid metabolism does not allow food to be stored "in storage".
  • Suppress feelings of hunger. . . You eat less, do not stretch the stomach, gradually get used to small portions.
  • Create a calorie deficit. . . You can eat a lot of low -energy foods (up to 30 kcal per 100 g) and satisfy your hunger like large meats (150 kcal per 100 g). Lack of calories is one of the keys to losing weight.
  • Has a positive effect on intestinal function. . . Good digestion is very important for metabolism.

5 best fat burner foods

Foods with some important nutritional qualities are very active in helping to lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:

  • grapefruit;
  • avocado;
  • natural yogurt;
  • chicken or quail eggs;
  • green tea.

Grapefruit

grapefruit for weight loss

Half of this fruit half an hour before each main meal will help you eat less and speed up weight loss. This is due to naringin and inositol - substances that have many beneficial properties. They are:

  • Burn body fat and speed up metabolism (metabolic process).
  • Prevent carbohydrates from becoming overweight.
  • Improves digestion.
  • Controls insulin hormone fluctuations.

The benefits of grapefruit for your diet:

  • The fruit contains less sugar than other fruits.
  • It has a low calorie content - 29 kcal per 100 g.

Disadvantages of this fruit:

  • Irritating to stomach and intestinal mucosa. With gastritis and boils on an empty stomach, grapefruit should not be eaten.
  • Strong allergens, like all citrus fruits. Note the size, start with small portions.

Eggs

slim the eggs

They contain a lot of easily digestible protein. It helps to lose weight and maintain muscle, eliminates hunger, regulates the level of appetite hormone - ghrelin. Other important ingredients in eggs:

  • Vitamin D - strengthens bone tissue.
  • Fat - quickly saturates the body.

Eggs do not affect bad cholesterol levels, therefore they do not cause atherosclerosis. They can be eaten daily if there are no allergies and liver problems (egg yolks have a choleretic effect). Expert tips for losing weight:

  • Instead of a sandwich or bread, boil or fry 2-3 eggs for breakfast, make an omelet with them. This will help you forget about hunger for 3-4 hours.
  • If you do not have liver problems, eat up to 3 eggs a day.
  • For faster weight loss in the evening, use egg whites only: leave the egg yolks on for the first half of the day.

Green tea

This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to speed up weight loss. Important: only useful green tea without additives - sugar, flavorings. The drink contains catechins: these substances help burn existing subcutaneous fat, especially in the abdomen, and prevent new accumulation. The addition of green tea is to speed up metabolism and eliminate hunger.

Avocado

This product contains monounsaturated fatty acids, among which oleic acid is highly distinguished. This suppresses hunger, so half or 1/4 avocado as a snack is the right choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocados contain:

  • Fiber. It improves intestinal function and also increases satiety.
  • Vegetable protein. It is more easily absorbed by animals.

Recommendations for eating avocado to lose weight:

  • Note the portion size, because the caloric content of 100 g of product is 212 kcal. At one time, eat no more than half an avocado in a salad or 1/4. - on a sandwich.
  • Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
  • Substitute butter, sauce on sandwiches, and for salads with avocado pulp.

Natural yogurt

natural yogurt for weight loss

This is a good choice for a snack, breakfast or dinner to lose weight. If you choose Greek yogurt, you will get a lot of light protein to fill the body quickly. There are few carbohydrates in it, it does not cause blood glucose fluctuations.

Another important property of yogurt is that it improves digestion thanks to its probiotics. This benefits the metabolism.

Suggestions for selection and use:

  • Don’t buy fat -free products - take 2%: it’s better saturated and doesn’t interfere with weight loss.
  • Substitute yogurt for sour cream, mayonnaise and salad dressing when marinating meat, chicken or fish.
  • Observe the composition carefully - avoid sugar, seasonings and aromas.
  • Buy yogurt with increased amounts of vitamin D and calcium to accelerate weight loss.

The product is useful for weight loss

During the diet, there is no need to choose low -calorie foods only.

Even fatty nuts or fish, if eaten properly, bring benefits to the figure.

Fill half a plate with vegetables, fruits, herbs. Get the rest with healthy protein and fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.

Spread diet foods to lose weight while eating as follows:

  • Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
  • Dinner. . . Unpolished meat, poultry, fish, rice (chocolate), buckwheat, vegetables.
  • Dinner. . . Fish, seafood, eggs, herbs.
  • Snacks. . . Peanuts, citrus, cottage cheese, cheese (feta, feta cheese).

Peanuts

This food group has a high calorie content (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly eliminate hunger, improve metabolic processes. Take 20-30 g for a snack or add your breakfast cereal to replenish your body in the long run. The most useful nuts for weight loss:

  • Almonds. . . Contains L-arginine, an amino acid that helps burn fat and actively burn calories while exercising. Eat a small amount of almonds before cardio to improve your results.
  • Walnut. . . It has a positive effect on brain work, regulates hormone levels.
  • Pistachio. . . Reduces cholesterol levels, regulates fat metabolism. Important: Avoid salted pistachios - they keep fluid in the body.
  • Pine nuts. . . This product has a high fat content (compared to almonds or pistachios), but is more saturated and regulates ghrelin hormone levels.

Fatty fish

salmon with vegetables for weight loss

Protein from this food group is more easily digested than meat. Another advantage of fatty fish is Omega-3 acids: they are fast and long unsaturated, do not let excess deposits appear. The figure will benefit:

  • Salmon. . . Red fish is best for weight loss. It increases muscle mass, which helps burn more calories.
  • Trout. . . An estimated substitute for salmon, which is not inferior to the quality of its food.
  • Sardines. . . Rich in vitamin D, phosphorus, calcium, regulates blood sugar levels. Important: sardines are often found in the form of canned foods, but are only useful in oil without additives.

Recommendations for eating fish to lose weight:

  • Steam or bake. Don’t use fatty sauces in the process: choose lemon juice, olive oil, natural yogurt for this.
  • Avoid salted fish - it will cause swelling. Also reject smoking: it has a higher calorie content, there are often harmful additives in the composition.
  • Include fatty fish in your diet at least 2-3 times a week.

Meat diet

chicken breast with vegetables for weight loss

The main sources of protein for weight loss are lean poultry: chicken, turkey. Before cooking, they remove the skin from it, removing the bones. On the basis of chicken, light soups, stews, and other hot dishes are made. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.

For weight loss, breast fillets are used - the thinnest part of the bird.

The norm for 1 serving is 100-120 g.

Several times a week, this menu is supplemented with other types of diet foods:

  • Cow. . . Young beef with fine fiber and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The slenderest parts are the neck and lower legs.
  • Beef. . . In terms of nutrition, it is similar to veal, has a low fat content, but cooks it longer.
  • Rabbit meat. . . Does not cause allergies, increases lipid metabolism. In terms of calorie content, a rabbit is lighter than beef.

Low fat dairy products

dairy products for weight loss

Low -fat milk is a source of light protein, phosphorus, vitamin D. Calcium, which is also found in dairy products, speeds up calorie burning and excess storage. Losing weight will help:

  • Cottage cheese. . . Great choice for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don’t have to buy low -fat cottage cheese. Products with 2–5% fat will not hurt to lose weight.
  • Milk. . . Use it for morning porridge, fruit smoothies.
  • Kefir. . . Improves digestive and intestinal health. If you do not like the taste of sour drinks, replace it with natural yogurt.

Leafy vegetables and greens

The best foods in the diet are foods that are high in fiber. It fills the digestive tract and helps you not feel hungry for longer. Its other job is to improve intestinal function, remove toxins. To lose weight, eat fresh vegetables and herbs. The exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.

The maximum benefit for that number will be provided by:

  • Asparagus, green beans. . . This is an ideal side dish for meat or fish during the diet.
  • Spinach. . . It contains protein, iron, potassium, speeds up metabolism. Use spinach in salads or smoothies.
  • Parsley, dill, lettuce. . . They are low in calories but high in fiber, digest slowly, and resist hunger. Add it to every dish.
  • All kinds of cabbage. . . Low -calorie products stimulate metabolism, saturate for a long time.
  • Celery. . . For weight loss, the leaf stalk is more useful than the root.

Fruits and berries

berries and fruits for weight loss

This is a substitute for factory candy, but you have to be careful with it. Fruits and berries contain natural sugars, and in large amounts prevent weight loss. To benefit your figure, look for savory varieties in the morning. Select more often:

  • Orange. . . Lemons, grapefruit and limes are ideal for weight loss. Eat oranges less often, stop tangerines.
  • Apple. . . Give preference to green varieties.
  • Watermelon. . . It contains a lot of sugar, but actively removes fluids, so it is useful for weight loss.
  • Pineapple. . . Contains substances that break down fat.
  • Blueberry, cranberry, lingonberry. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use it in smoothies, cereals, add cottage cheese, yogurt.
  • Pir. . . In 1 pc. - 15% of daily fiber intake.
  • Bananas. . . Take them for snacks: high -calorie products have a low glycemic index (18 units). The fruit contains potassium, which replaces sodium salts, relieving edema.