To lose weight, you don't have to exhaust yourself with strict diets. You can include foods in your daily diet that burn more calories than they contain. Foods for weight loss should not only be healthy, but also tasty. Healthy eating is not a 2-3 week diet, but a way of life. It is complemented by sport, good sleep and the absence of bad habits.
The mechanism of action burns fat in certain foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their rate depends on the age of the person, his body mass index, his 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 food for weight loss:
- Saturation of the body - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, grains, and eggs.
- Boost Metabolism - Pineapples contain bromelain, which speeds up metabolism (metabolism) and burns fat.
- Cleanse - 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.
- Eliminate excess fluid - cucumbers, parsley and apples remove excess water from the body, which has a positive effect on weight loss.
Top 5 slimming products
5 foods for weight loss will help you achieve the desired figure. Their regular use will not only eliminate extra pounds, but 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.
groats
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 - Fills the stomach, making you feel full until the 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:
- Make porridge from unrefined grains - they contain more nutrients than grains.
- Cover the oats 30 minutes before cooking. The less the porridge is cooked, the more nutrients will remain in it.
- Sprinkle flax seeds, berries or nuts over the finished dish. Cut the sugar.
Natural yogurt
Among fermented dairy products, plain 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;
- lower 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 meal on its own or as a dressing.
Eggs
A medium-sized chicken egg contains 80 kcal, and its protein content is more than 12 g. Eat 2 hard-boiled eggs for breakfast and you won't go hungry until lunch. The protein in egg white helps build muscle mass by burning fat. Hard-boiled eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g and a lot of vitamins.
To eat eggs for the benefit of your figure, follow the cooking recommendations:
- Boil hard-boiled eggs, soft-boiled eggs, poached eggs. You can make a steamed omelet.
- Mix 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 raise your bad cholesterol levels.
- Eat chicken, quail, goose and duck eggs.
Fatty fish
American nutritionists have found that eating fatty fish reduces weight. It's all about omega-3 acid, which is found in gold and marine 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.
Useful tips:
- Eat fatty fish 3 times a week.
- Choose from wild salmon, sardines, river trout and mullet. They contain little mercury compared to other inhabitants of the oceans or seas.
- Cook fish, simmer with vegetables or cook with herbs.
Leafy vegetables
Untreated, thermally fresh green vegetables are used in many diets. This is due to the high content of dietary fiber it contains. They regulate the process of digestion, reduce appetite. The best leafy greens for weight loss:
- Cabbage- contains vitamins A, C, K, removes accumulated toxins from 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, thereby losing kilograms.
- Spinach- rich in magnesium, which supports normal heart function. Calorie content - 22 kcal / 100 g Add fresh herbs to salads, soups or sauces.
- Beet leaves- contain 40 kcal / 100 g, they are used as an accompaniment or added to soups.
- Rocket- removes excess water from the body. There are only 22 calories in 100g of herbs. Tear the arugula with your hands, add freshness to prepared dishes.
Slimming vegetables
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;
- pumpkin, carrots, artichokes, green onions - eliminates constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, peppers, squash, celery, broccoli - burn fat;
- Zucchini, Swiss chard, cayenne pepper, Brussels sprouts - speed up the metabolism.
Eat raw, cooked or baked vegetables with no added salt. Eat boiled or baked sweet potatoes. It contains many nutrients essential for dietary nutrition.
Dairy products that burn fat
Consume only low calorie fermented dairy 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 fat, which then settles on your stomach or thighs.
The best dairy products for weight loss:
- cottage cheese- consists of protein, eliminates calcium deficiencies and reduces appetite. To lose weight, eat cottage cheese without additives - sour cream, jam or sugar.
- Hard cheese- a small piece of Parmesan, eaten at lunch, eliminates cravings for sweets, stimulates the metabolism.
- Serum- accelerates metabolism, burns subcutaneous fat.
Candy safe for the body
When 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 don't spoil the figure:
- Berries- blueberries, raspberries, watermelons, currants and cranberries accelerate the metabolism. They compensate for a carbohydrate deficiency. It is useful to eat fresh berries, to make smoothies from them.
- Fruits- contain vitamins, fiber and pectin. Fat-burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads topped with low fat yogurt.
- bitter chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1 to 2 tiles of 50 to 100 g per week.
- Darling- contains a lot of calories, so add 1 tbsp. in tea or ready meals.
- Sorbet- prepared by freezing fresh fruit with added syrup. Dessert does not contain fat, and the digestion of cold foods will require a lot of energy on the part of 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 shed extra pounds:
- Apple vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. the. vinegar in a glass of water and drink it 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 the metabolism thanks to the essential oils of the composition. Add ginger to cooked dishes, mix with water and lemon.
- Chile- contains capsaicin, which burns excess calories and speeds up the metabolism.
- Red wine- stimulates the production of proteins, which prevents the accumulation of fat. Drink dry wine - it's 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% are absorbed, so the nut leaves no extra calories.
Weight loss rules with fat burning products
Nutrition during a diet with fat burners should be balanced and varied. To lose weight, follow a few rules:
- Eliminate foods 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 1100 to 1200 kcal per day, a man 1500 to 1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruits, grains 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.
- Eat dinner 2-3 hours before bedtime. Drink kefir before bed 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 broiling, steaming, simmering, or baking.