Not all calories are created equal. Each product is broken down and absorbed into the body in its own way, and has different effects on hunger, fullness, and hormonal status. So what to eat to not only avoid fat but also lose weight?
Whole eggs
At one time, people tried to eat no more than 2-3 eggs per week because it was believed that consuming too many yolks would increase cholesterol levels and contribute to the development of atherosclerosis and coronary heart disease. . Today it has been proven that this view is wrong.
Furthermore, a regular chicken egg is the best product that anyone who wants to lose weight should eat! Eggs are high in protein and healthy fats and help keep you full despite their low calorie content.
An experiment was conducted in which 30 overweight women ate eggs instead of bread for breakfast. All subjects noted that they felt fuller longer after the egg breakfast and generally ate less at subsequent meals. After 2 months, a follow-up weigh-in showed that the women had lost more weight than the control group that ate the grilled breakfast.
Eggs contain an incredible amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal discomfort.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other greens are high in fiber and low in carbohydrates and calories.
By adding leafy vegetables to food, you will visually increase the volume of the dish and load it with a large amount of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants. oxidation, calcium and phosphorus.
Diets rich in green vegetables have been shown to encourage people to eat less, which further reduces calorie intake.
salmon
Salmon is the healthiest fish. It also satisfies well despite being relatively low in calories.
This fish is high in high-quality protein, healthy fats and essential nutrients. Salmon, like other seafood, contains iodine, which is necessary for the normal functioning of the thyroid gland, which controls all metabolic processes in the body. It is believed that most of the world's population is iodine deficient.
Salmon contains high concentrations of omega-3 unsaturated fatty acids, which inhibit inflammation in the body and participate in fat metabolism.
If salmon isn't your thing, try mackerel, sardines, herring, and halibut. These fish are also very useful.
Cabbage
Broccoli, cauliflower, white and red cabbage and Brussels sprouts are packed with fiber, vitamins and protein. Of course, vegetables cannot compare to meat or legumes in terms of protein content, but cruciferous vegetables contain more protein than any other vegetable.
The combination of fiber and protein and low energy value make all types of cabbage the best food for people losing weight.
Did you know that cruciferous vegetables contain substances that prevent the development of cancer?
Lean beef and chicken breast
Meat is often blamed for all sorts of evils, from skin rashes to atherosclerosis and obesity. But few people remember that it is difficult to create a balanced diet without meat. Animal proteins contain some essential amino acids that are not found in plant foods. This means you need to eat meat, but what about all its extra properties?
You need to choose lean meat, ask the butcher to cut off all visible fat and choose lean beef or veal. A great choice would be rabbit, turkey and chicken breasts. By the way, these products are the first meat products intended for complementary feeding in children.
A large amount of protein makes meat indispensable in the menu. A high-protein diet on its own helps you burn 80-100 extra calories because it takes a lot of energy to break down protein molecules.
Studies show that increasing the protein ratio to 25-30% can reduce the risk of eating disorders by 60% and lose an additional 300 grams of weight!
Of course, if you're on a low-carb diet, you can even buy fatty meat within reasonable limits. But if you simply start eating less, without cutting out this or that nutrient, then prioritize eating lean meat.
boiled potatoes
Coated potatoes, fried, grilled, french fries. . . Everyone loves potatoes, but they try to limit their consumption of other starchy vegetables while losing weight.
However, with the right approach, this product will help you not only cope with hunger, but also lose excess weight. Boiled potatoes have the highest saturation index. Combining it with a small portion of meat or an egg and a salad of leafy vegetables, you can stay full and forget about hunger for many hours, which rarely happens to dieters.
Don't give up potatoes. It's packed with potassium, which the body needs to control blood pressure, and plenty of fiber and vitamin C.
Tuna
Tuna is another low-calorie high-protein food. This fish is deservedly loved by bodybuilders and fitness models, especially during competition, when you need to dry quickly.
Tuna can be grilled, broiled or made into salads from canned fish. Please note that to reduce total calories, it is better to use oil-free canned tuna.
pea's tree
Lentils, chickpeas and other beans are high in protein, complex carbohydrates and fiber. Dishes prepared from these products (side dishes, soups, salads) are not only delicious, but also very healthy and make you feel full for a long time.
Beans can cause digestive upset and increase gas formation, so cook them carefully and don't eat a lot at once.
Soup
Foods with moderate calorie content encourage people to eat less. Products with these properties often contain a lot of water, fiber and vitamins. So why not add water to the right dish and make a soup from there?
A cup of vegetable soup will fill you up more than a cup of salad, and you'll even get in fewer calories. But don't forget that you shouldn't eat only soups made from peppers, carrots and cabbage for a long time. You need to diversify your menu with foods rich in protein (meat, eggs, fish) and carbohydrates (porridge).
Fresh cheese
One of the best products for weight loss! Fresh cheese is made from cow's milk, which means it contains all the beneficial properties of dairy products: a large amount of calcium, protein, vitamins. Low-fat cottage cheese usually contains a minimum of calories, carbohydrates and a maximum of protein.
However, the lower the fat content of the cheese, the poorer its taste. Some people find it difficult to eat so they add sour cream and sugar. But for people who want to lose weight, this method is not suitable. To improve the taste of cottage cheese, you should mix it with fruits and berries, make casseroles from it, add a little to porridge and make a spread for sandwiches. By the way, these methods work well for children who refuse to eat dairy products.
Avocado
Avocado is a unique fruit. While most fruits are high in fiber and carbohydrates, avocados contain the most healthy unsaturated fats. Despite its high fat content, this fruit has a low calorie density due to its high water content.
Avocado goes well with almost any salad, not just in taste. Unsaturated fats, especially oleic acid, from avocados have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables by up to 15 times!
Apple vinegar
This product is extremely popular among people who adhere to a healthy lifestyle. Apple cider vinegar is used as a salad dressing, vinaigrette and can even be diluted with water to drink.
It is believed that adding apple cider vinegar to dishes, especially high-carb ones, will help you feel full faster, taste better, and eat 250-300 fewer calories later in the day.
An experiment was conducted in which obese people were given 15-30 ml of apple cider vinegar per day. After 3 months, they lost 1. 5-2 kg more than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also helps with long-term weight loss.
Nuts
Although nuts contain a lot of fat, they do not make you fat but also help you lose weight.
Nuts are great for a quick snack and are high in protein, fiber and unsaturated fats. Regular consumption of small amounts of nuts (1 handful per day) helps improve metabolism in the body and lose weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid eating them.
It's not necessary to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamia nuts, peanuts, hazelnuts. But try to control yourself, remember that excessive consumption of any product, even the healthiest, is unacceptable.
Grains
The most necessary cereals during weight loss are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oatmeal contains large amounts of beta-glucan and fiber, which provide a lasting feeling of fullness and help improve metabolism. Unpolished brown rice is high in B vitamins, while quinoa is rich in protein, manganese and magnesium.
Always read labels carefully, because whole grains are often refined grains. Peeled, crushed and steamed cereals contain a minimum of fiber, vitamins and other useful substances, but there are so many simple carbohydrates that it is not worth even thinking about losing weight.
Even if you're on a low-carb diet, you can still occasionally eat some side dishes or porridge. If you enjoy a balanced diet, start each day with a bowl of oatmeal. This is the best breakfast and not just for those who want to lose weight at home.
Chilli
Did you know that spices help you lose weight? Chili peppers top the list of fat-burning spices. Capsaicin found in chili peppers reduces appetite and increases fat burning. You can get this substance from pepper and from special weight loss pills. However, regular consumption of very spicy foods can lead to the development of capsaicin tolerance, so be careful not to eat too much capsaicin or you may not reap the full benefits. its benefits.
fruit
All experts agree that fruit should be on the menu. It is believed that people who eat 2-5 servings of fruit a day are much healthier than those who do not.
Although fruit is high in sugar, it also contains a lot of water and fiber. Low calorie content makes some fruits divine for those who want to lose weight.
Apples, pears, apricots, and plums are all edible and can be added to porridge and salad dishes. By eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when you're losing weight, give up bananas and grapes. They contain a lot of sugar and starch, which does not contribute to weight loss.
Grapefruit
A special fruit helps you lose weight at home better than others.
90 overweight people ate half a grapefruit every day, after 12 weeks they were weighed and discovered that eating this fruit (in the absence of diet and exercise) helped them lose up to 1. 5 kg withoutextra effort.
Grapefruit reduces cell resistance to insulin and helps improve metabolism.
Eat half a grapefruit as a snack. This way you will get more vitamin C, fiber and overcome hunger for a few more hours.
chia seeds
Chia seeds are currently popular and are considered a superfood. In chia seeds, 90% of carbohydrates are fiber, which makes them indispensable in any diet. Chia absorbs 10-12 times its own weight in water, and the resulting food fills the stomach and creates a feeling of fullness.
Although this product is said to reduce appetite, there is no convincing evidence that it has the same weight loss effects as grapefruit.
Coconut oil
Not all fats are equally dangerous. Coconut oil is composed almost entirely of medium-chain triglycerides (MCTs). Even though they are classified as saturated fats, they are considered very healthy. MCT saturates well, increases energy metabolism, helps burn excess fat.
But don't forget that coconut oil should be added to salads not along with olive oil but instead. Although you shouldn't completely give up olive oil because it is also very healthy. Alternate these oils only, but do not combine.
Yogurt
Another great dairy product that also contains probiotics that help your gut.
Normal bowel function not only protects you from intestinal problems but also prevents leptin resistance, one of the causes of obesity.
Surprising but true: a regular cup of full-fat instead of low-fat yogurt reduces your risk of gaining weight and developing type 2 diabetes. You shouldn't buy regular low-fat yogurt becauseIt has a lot of added sugar to create a feeling of fullness like regular yogurt.
Black chocolate
Do you think of chocolate when you want something sweet? But milk chocolate is banned because it contains too much sugar and fat. Try dark chocolate. It has an unusual taste, you don't want to eat a whole bar in one sitting, as it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate a few pieces of chocolate and an hour later they were offered pizza. People given dark chocolate ate 15% less pizza than those given milk chocolate.
Water
Don't forget to drink lots of filtered water. No diet is truly effective if you don't stick to your drinking regimen. Water participates in all processes in the body, removing waste and toxins, maintaining water-salt and acid-base balance.
It is recommended to drink 25-50 ml per kg of body weight. In hot weather and during intense physical activity, drink more. Try to drink only non-carbonated water per day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not taken into account in the liquid calculation, keep this in mind.
Drink regularly throughout the day, 1/2-1 cup every hour. Remember that if you feel thirsty, it means your body is significantly dehydrated. Try to avoid such moments. Limit your consumption of coffee and other diuretics, which dehydrate you and disrupt your body's metabolism.
Eat a balanced diet, exercise regularly and believe in yourself!