To lose weight, you don't have to exhaust yourself on strict diets. You can include foods that burn more calories than they contain in your daily diet. Weight loss foods should not only be healthy, but also tasty. Healthy eating is not a diet for 2 to 3 weeks, but a way of life. It is complemented by sports, good sleep and the absence of bad habits.
The mechanism of fat burning action of some foods.
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Its rate 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 fat burning mechanism is associated with the ability of certain foods to positively affect weight loss. This is possible thanks to the beneficial properties of the components that make up diet foods:
- Body saturation: fiber, protein, and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, cereals, and eggs.
- Stimulates 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 expends to process it.
- Elimination of excess fluid: Cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
Top 5 slimming products
5 foods to lose weight will help you achieve the desired figure. Its regular use will not only shed the extra pounds, but it will 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 people who lose weight is oatmeal. Contains as much protein as eggs. The composition of oatmeal contains useful substances for weight loss:
- Dietary Fiber - Fills your stomach and makes 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:
- Mash unrefined cereals - they have more nutrients than cereals.
- Cover the oatmeal with water 30 minutes before cooking. The less porridge is cooked, the more nutrients will remain in it.
- Sprinkle flax seeds, berries, or walnuts on the finished dish. Cut out the sugar.
Natural yogurt
Of the fermented dairy products, plain yogurt is the best for weight loss. It is low in calories, rich 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;
- reduce the level of bad cholesterol.
Yogurt is considered natural if its shelf life does not exceed 14 days. Other foods are made with added preservatives and will not help you lose weight. Use yogurt as a stand-alone meal or as a salad dressing.
Eggs
A medium-sized chicken egg contains 80 kcal and the protein it contains is more than 12 g. Eat 2 hard-boiled eggs for breakfast and you won't feel hungry until lunchtime. The protein in egg white helps increase muscle mass by burning fat. Hard-boiled eggs contain a minimum amount of carbohydrates: 1 g, fat: 7 g, and many vitamins.
To eat eggs for the benefit of your figure, follow the recommendations to cook 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 best to add a minimum of oil and more spinach, tomatoes and onions.
- Don't eat yolk unless you want to increase your bad cholesterol levels.
- Eat chicken, quail, goose, and duck eggs.
Fatty fish
American nutritionists have found that eating oily fish reduces weight. These are omega-3 acids, which are found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- speed up metabolism;
- reduce cravings for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Helpful tips:
- Eat fatty fish 3 times a week.
- Choose from wild salmon, sardines, river trout, and red mullet. They contain little mercury compared to other inhabitants of the oceans or seas.
- Bake fish, stew with vegetables, or cook with herbs.
Green leafy vegetables
Thermally fresh, untreated green leafy vegetables are used in many diets. This is due to the high content of dietary fiber it contains. They regulate the digestion process, reduce appetite. The best green leafy vegetables for weight loss:
- Cabbage- Contains vitamins A, C, K, eliminates toxins accumulated in 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 the normal functioning of the heart. Caloric content - 22 kcal / 100 g Add fresh herbs to salads, soups or sauces.
- Beet greens- contain 40 kcal / 100 g, are used as a garnish or added to soups.
- Arugula- removes excess water from the body. There are only 22 calories in 100g of herbs. Tear the arugula with your hands, add fresh to ready meals.
Slimming vegetables
You can lose weight by eating more fresh vegetables. Low in calories, starch and sugars, these vegetables contain:
- Jerusalem artichoke, sweet potatoes (yams): reduce appetite;
- pumpkin, carrots, artichokes, green onions - eliminate constipation;
- cucumbers, aubergines, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, bell peppers, squash, celery, broccoli - burns fat;
- zucchini, Swiss chard, cayenne pepper, Brussels sprouts - they boost the metabolism.
Eat raw, stewed, or baked vegetables with no added salt. Eat boiled or baked sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Dairy products that burn fat
Consume only low-calorie fermented dairy products to lose weight. 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 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.
- Hard cheese- a small piece of Parmesan, for lunch, eliminates cravings for sweets, stimulates the metabolism.
- Serum- Speeds up metabolism, burns subcutaneous fat.
Body-safe sweets
While losing weight, many people find it difficult to give up sweets. But the diet prohibits 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, watermelons, currants and blueberries speed up the metabolism. They are a carbohydrate deficiency. It is useful to eat fresh berries to make smoothies with them.
- Fruits- contain vitamins, fiber and pectin. Fat burning fruits: pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads topped with skimmed yogurt.
- bitter chocolate- satisfies hunger, improves vascular tone and brain function. Consume 1-2 tiles of 50-100g a week.
- Honey- 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 foods will require a lot of energy from the body.
- Cinnamon- burns fat, reduces 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 shed extra pounds:
- Apple vinager- Disintegrates fatty compounds, cleanses 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. Consume 100 g each before or after meals.
- Coconut milk- contains useful substances, satisfies hunger well. Substitute 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- contains capsaicin, which burns excess calories and speeds up metabolism.
- Red wine- Stimulates the production of proteins, which prevents the accumulation of fat. Drink dry wine: it is low in calories, it 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% is absorbed, so the walnut leaves no extra calories.
Weight loss rules with fat burning products
Nutrition in a fat burning diet should be balanced and varied. To lose weight, follow some rules:
- Eliminate foods that are high in calories and carbohydrates from your diet.
- Control the amount of water you drink: 1. 5-2. 5 liters per day.
- Keep track of your calories. A woman needs from 1100 to 1200 kcal per day, a man from 1500 to 1700 kcal.
- Swimming, walking, or jogging can help you lose weight faster.
- Eat fruits, 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.
- Have dinner 2-3 hours before bedtime. Drink kefir before bed if hunger is hard to suppress.
- Eat frequently, 4 to 5 times a day, but in small portions, 200 to 300 g.
- Give up sugar, salt, sweet and strong alcohol.
- Choose healthy cooking methods like grilling, steaming, stewing, or baking.