To lose weight, you do not have to get tired of strict diets. You can include in your daily diet foods that burn more calories than they contain. Food for weight loss should not only be healthy but also tasty. Healthy eating is not a 2-3 week diet but a lifestyle. It is complemented by sports, good sleep and lack of bad habits.
The mechanism of action of fat burning of some foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their degree depends on the age of the person, his body mass index, level of physical activity. Introducing fat-burning foods into the diet promotes gradual weight loss without compromising health.
The mechanism of fat burning is related to the ability of certain foods to positively affect weight loss. This is possible due to the beneficial properties of the ingredients that make up the food for weight loss:
- Saturation of the body - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, whole grains and eggs.
- Boost metabolism - Pineapple contains bromelain, which speeds up metabolism (metabolism) and burns fat.
- Cleansing - 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 its processing.
- Removing excess fluids - cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
5 best slimming products
5 weight loss foods will help you achieve the desired figure. Regular use of them will not only eliminate the extra pounds, but will also improve the functioning of the whole body. This is due to the content of vitamins, micro- and macronutrients in food. Include these foods in your diet - and they will be balanced, healthy, nutritious.
oatmeal
A favorite breakfast for many people who lose weight is oatmeal. It contains as much protein as eggs. The composition of oats contains substances useful for weight loss:
- Dietary Fiber - Stuffs the stomach, making you feel full until your next meal.
- Amino acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - increase metabolism, strengthen immunity.
Here are some tips for cooking and eating oatmeal:
- Make porridge from unrefined cereals - they have more nutrients than whole grains.
- Cover the oats with water 30 minutes before cooking. The less porridge is cooked, the more nutrients will remain in it.
- Sprinkle flax seeds, berries or nuts on the finished dish. Cut the sugar.
Natural yogurt
Of fermented milk products, natural yogurt is best for weight loss. Low calorie, high in protein and calcium. Useful characteristics of yogurt for weight loss:
- restoration of intestinal function due to lacto- and bifidobacteria;
- improving metabolic processes;
- constipation prevention;
- elimination of toxins;
- lowering the level of bad cholesterol.
Yogurt is considered natural if its shelf life does not exceed 14 days. Other foods are prepared with added preservatives and will not help you lose weight. Use yogurt as a stand-alone meal or as a salad dressing.
egg
A medium-sized chicken egg contains 80 kcal, and the protein in it is more than 12 g. Eat 2 boiled eggs for breakfast, and you will not feel hungry until lunch. 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 lots of vitamins.
To eat eggs for the benefit of your figure, follow the recommendations for cooking them:
- Boil boiled eggs, soft-boiled eggs, boiled eggs. You can make a cooked omelette.
- Combine eggs with oatmeal. For lovers of fried eggs, it is better to add a minimum of oil and more spinach, tomatoes and onions.
- Do not eat egg yolk if you do not want to increase the level of bad cholesterol.
- Eat chicken eggs, quail, goose and duck.
Fatty fish
American nutritionists have found that eating oily fish reduces weight. It is about omega-3 acid, which is found in goldfish and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- acceleration of metabolism;
- reduce the desire for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Useful tips:
- Eat fatty fish 3 times a week.
- Choose from wild salmon, sardines, river trout and mullet. They contain less mercury compared to other inhabitants of the oceans or seas.
- Bake fish, simmer with vegetables, or cook with herbs.
Leafy greens
Untreated, thermally fresh vegetables are used in many diets. This is due to the high content of dietary fiber in it. They regulate the digestive process, reduce appetite. The best leafy vegetables for weight loss:
- Cabbage- contains vitamins A, C, K, removes toxins accumulated by 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 pounds.
- Spinach- rich in magnesium, which supports the normal functioning of the heart. Caloric content - 22 kcal / 100 g. Add fresh herbs to salads, soups or sauces.
- Beet leaves- contain 40 kcal / 100 g. They are used as a side dish or added to soups.
- Arugula- removes excess water from the body. There are only 22 calories in 100 g of herb. Break the arugula with your hands, add fresh to ready-made dishes.
Vegetables to lose weight
You can lose weight by eating more fresh vegetables. Low in calories, starch and sugars, these vegetables contain:
- Jerusalem artichoke, sweet potatoes (yam) - reduce appetite;
- squash, carrots, artichokes, green onions - eliminate constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess juice;
- beets, chili peppers, squash, celery, broccoli - burn fat;
- zucchini, Swiss chard, red pepper, Brussels sprouts - speed up metabolism.
Eat raw, boiled or roasted vegetables without added salt. Eat boiled or baked sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Fat-burning dairy products
Eat only low-calorie fermented milk products for weight loss. It 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 in the stomach or thighs.
The best dairy products for weight loss:
- Cottage cheese- consists of protein, eliminates calcium deficiency and reduces appetite. For weight loss, eat cottage cheese without additives - sour cream, jam or sugar.
- Strong cheese- a small piece of parmesan, eaten for lunch, eliminates the desire for sweets, stimulates metabolism.
- Serum- speeds up metabolism, burns subcutaneous fat.
Safe sweets for the body
While losing weight, many people find it difficult to give up sweets. But diet stops eating fast carbs. It is wrong to completely eliminate such an ingredient from the diet. Sweets that do not spoil the figure:
- berries- Cranberries, raspberries, watermelon, currants and cranberries speed up metabolism. They compensate for the lack of carbohydrates. It is useful to eat fresh berries to make smoothies out of them.
- Fruits- contain vitamins, fiber and pectin. Fats that burn fat - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make low-fat yogurt-coated salads.
- dark chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1-2 tablets 50-100 g per week.
- Honey- contains a lot of calories, so add 1 tablespoon. in tea or ready meals.
- Sorbet- prepared by freezing fresh fruit with the addition of syrup. Sweets do not contain fat, and digestion of cold food will require a lot of energy from the body.
- Cinnamon- burns fats, lowers sugar levels. Add spices to kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ cinnamon. This drink eliminates subcutaneous fat.
Other weight loss products
Other weight loss products will help to get rid of extra pounds:
- Uthull molle- breaks down fatty compounds, cleanses the blood. Dilute 1 tablespoon. 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 metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
- Chilli- contains capsaicin, which burns excess calories and speeds up metabolism.
- Red wine- stimulates protein production, which prevents the accumulation of fat. Drink dry wine - it is low in calories, breaks down enzymes for better absorption.
- Garlic- activates metabolic processes, prevents the deposition of fat on the sides and abdomen.
- Almond- saturates the body with healthy fats. Of these, only 40% are absorbed, so nuts leave no extra calories.
Weight loss rules with fat burning products
Eating on a fatty diet should be balanced and varied. To lose weight, follow some rules:
- Eliminate foods 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 running can help you lose weight faster.
- Eat fruits, breakfast cereals, fatty fish for lunch and vegetables, eggs or meat for dinner.
- Eat kefir or yogurt 3-4 times a week for normal stomach function.
- Eat dinner 2-3 hours before bedtime. Drink kefir before bed if hunger is difficult to quench.
- 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, cooking or baking.