To lose weight, you do not need to exhaust yourself with strict diets. You can include in your daily diet foods that burn more calories than they contain. Weight loss foods should be not only healthy but also delicious. Healthy eating is not a 2-3 week diet, but a way of life. It is complemented by sports, good sleep and the absence of bad habits.
The mechanism of fat burning in some foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their percentage 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 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 components that make up the diet for weight loss:
- Body satiety - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, grains and eggs.
- Increase metabolism - Pineapples contain 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, which has fewer calories than the body spends on processing.
- Eliminate excess fluid - cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
Top 5 weight loss products
5 weight loss foods will help you achieve the desired figure. Regular use will not only eliminate excess weight, 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 it will be balanced, healthy and nutritious.
Oatmeal
Oatmeal is a favorite breakfast for many losers. It contains as much protein as eggs. The composition of oats contains substances useful for weight loss:
- Dietary fiber - fills the stomach, making you feel full until your next meal.
- Amino acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - boost metabolism, strengthen immunity.
Here are some tips for cooking and eating oatmeal:
- Make porridge from unrefined cereals - they have more nutrients than cereals.
- Cover the oats with water 30 minutes before cooking. The less porridge is boiled, the more nutrients will remain in it.
- Sprinkle flaxseed, berries or nuts on the finished dish. Cut the sugar.
Natural yogurt
Of the fermented dairy 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 lacto- and bifidobacteria;
- improvement of metabolic processes;
- prevention of constipation;
- elimination of toxins;
- lowering bad cholesterol levels.
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 standalone dish or as a salad dressing.
Eggs
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 noon. 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 for their preparation:
- Boil hard-boiled eggs, soft-boiled eggs, poached eggs. You can make a steamed omelet.
- Combine eggs with 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 your bad cholesterol levels.
- Eat chicken, quail, goose and duck eggs.
Oily fish
American nutritionists have found that eating oily fish reduces weight. It's all about omega-3 acid, which is found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- speeding up metabolism;
- decreased appetite for sweets;
- calm your nerves;
- eliminate the risk of overeating.
Useful tips:
- Eat oily fish 3 times a week.
- Choose from wild salmon, sardines, river trout and mullet. They contain less mercury than other inhabitants of the oceans or seas.
- Roast fish, stew with vegetables or cook with herbs.
Leafy vegetables
Raw, 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 accumulated toxins from the liver. Eat raw cabbage for more benefits of cooking cabbage.
- Lettuce salad- rich in vitamins C, A, K. Eating lettuce leaves improves lipid metabolism, thus losing weight.
- Spinach- rich in magnesium, which maintains normal heart function. 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 herbs. Tear arugula with your hands, add fresh to ready meals.
Weight loss vegetables
You can lose weight by eating more fresh vegetables. Low in calories, starch and sugar, these vegetables contain:
- Jerusalem artichoke, sweet potatoes (sweet potatoes) - reduce appetite;
- pumpkin, carrots, artichokes, green onions - eliminate constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess fluid;
- beets, peppers, pumpkin, celery, broccoli - burn fat;
- zucchini, chard, cayenne pepper, Brussels sprouts - speed up metabolism.
Eat vegetables raw, stewed or roasted without added salt. Eat boiled or baked sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Dairy products that burn fat
Eat only low-calorie fermented dairy products for weight loss. It contains the hormone calcitriol, which promotes fat burning. Exclude whole milk from your diet - it contains a lot of insoluble fat, which is then deposited on the stomach or thighs.
The best dairy products for weight loss:
- Cottage cheese- consists of protein, 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, eaten for lunch, eliminates the desire for sweets, stimulates metabolism.
- Serum- speeds up metabolism, burns subcutaneous fat.
Safe for the body sweets
As they lose weight, many people give up sweets. But the diet forbids eating fast carbohydrates. It is wrong to completely eliminate such a component of the diet. Sweets that do not spoil the figure:
- Forest fruits- Blueberries, raspberries, watermelon, blackcurrant and blueberries speed up metabolism. They compensate for the lack of carbohydrates. It is useful to eat fresh fruit, to make smoothies from them.
- Fruits- contain vitamins, fiber and pectin. Fat-burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to prepare salads dressed with low-fat yogurt.
- bitter chocolate- quenches hunger, improves vascular tone and brain function. Eat 1-2 tiles of 50-100 g per 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. Dessert does not contain fat, and the absorption 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 you get rid of extra pounds:
- Apple vinegar- breaks down fatty compounds, purifies the blood. Dilute 1 tablespoon of vinegar in a glass of water and drink in the morning before meals.
- Papaya- consists of enzymes that break down proteins. Eat 100 g each before or after meals.
- Coconut milk- contains useful substances, satisfies hunger well. Replace it with cooking oils.
- Ginger- speeds up the metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
- Chile- 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.
- Almonds- saturates the body with healthy fats. Of these, only 40% are absorbed, so the nut leaves no extra calories.
Rules for weight loss with fat burning products
Eating a diet with fat burners should be balanced and varied. To lose weight, follow some rules:
- Exclude from your diet foods high in calories and carbohydrates.
- Control the amount of water you drink - 1, 5-2, 5 liters per day.
- Keep track of your calories. The woman needs 1100-1200 kcal per day, the man - 1500-1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruits, cereals for breakfast, oily 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 at bedtime 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, stewing, stewing or baking.