In order to lose weight, you do not have to exert yourself with strict diets. You can include foods in your daily diet that burn more calories than they contain. Food for weight loss should not only be healthy, but also tasty. A healthy diet is not a 2-3 week diet, it is a way of life. It is complemented by exercise, good sleep and the absence of bad habits.
The Fat Burning Mechanism of Some Foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their rate depends on the person's age, body mass index, and level of physical activity. The introduction of fat burning foods into the diet promotes gradual weight loss without harming health.
The fat burning mechanism is related to the ability of certain foods to positively influence weight loss. This is possible due to the beneficial properties of the components that make up foods for weight loss:
- Satiety of the body - fiber, protein, and fiber reduce hunger. These ingredients are found in fruits, berries, legumes, 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, which contains fewer calories than the body expends to process.
- Removal of excess fluid - cucumbers, parsley and apples eliminate excess water in the body, which has a beneficial effect on weight loss.
Top 5 slimming products
5 Weight Loss Foods To Help You Get The Figure You Want. Their regular use not only eliminates extra pounds, but also improves the functioning of the entire body. This is due to the content of vitamins, micro and macro elements in food. Include these foods in your diet - and they will be balanced, healthy, and nutritious.
oatmeal
A popular breakfast for many weight loss people is oatmeal. It contains as much protein as eggs. The composition of oats includes substances useful for weight loss:
- Fiber - Fills the 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:
- Make porridge from unrefined grain - it contains more nutrients than grain.
- 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 nuts on the finished dish. Cut out the sugar.
Natural yoghurt
Of fermented milk products, natural yogurt is the best for weight loss. It's low in calories, high in protein and calcium. Useful properties of yogurt for weight loss:
- Restoration of intestinal function by 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 meal 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 whites helps increase 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 sake of your figure, follow the recommendations for cooking:
- Boil hard-boiled eggs, soft-boiled eggs, poached eggs. You can make a steamed omelette.
- Mix 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 yolks 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 found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- accelerate metabolism;
- Reduce cravings for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Useful hints:
- Eat fatty fish three times a week.
- Choose from wild salmon, sardines, brown trout and mullet. Compared to other inhabitants of the oceans or seas, they contain little mercury.
- Bake fish, stew with vegetables or cook with herbs.
Leafy vegetables
Untreated, thermally fresh green is used in many diets. This is due to the high fiber content. 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 than cooking cabbage.
- salad- rich in vitamins C, A, K. Eating lettuce leaves improves fat metabolism and thus loses 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 a side dish or added to soups.
- arugula- removes excess water from the body. 100 g of herbs contain only 22 calories. Tear arugula with your hands, add fresh to ready meals.
Slimming vegetables
You can lose weight by eating more fresh vegetables. These vegetables are low in calories, starch and sugar and contain:
- Jerusalem artichoke, sweet potatoes (yam) - reduce appetite;
- pumpkin, carrots, artichokes, green onions - eliminate constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
- Beets, peppers, pumpkin, celery, broccoli - burn fat;
- Zucchini, Swiss chard, cayenne pepper, Brussels sprouts - speed up the metabolism.
Eat vegetables raw, steamed or baked without added salt. Eat boiled or baked sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Dairy products that burn fat
Only eat 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 then build up on 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.
- Hard cheese- a small piece of parmesan, eaten for lunch, eliminates cravings for sweets, stimulates the metabolism.
- serum- accelerates the metabolism, burns subcutaneous fat.
Body safe sweets
When losing weight, many people find it difficult to go without sweets. But the diet prohibits the consumption of fast carbohydrates. It is wrong to completely eliminate such a component from the diet. Sweets that do not spoil the figure:
- Berry- Blueberries, raspberries, watermelons, currants and cranberries accelerate the metabolism. They make up for a lack of carbohydrates. It makes sense to eat berries fresh to make smoothies.
- fruit- contain vitamins, fiber and pectin. Fat-burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make low-fat yogurt salads.
- bitter chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1-2 50-100 g tiles per week.
- sweetheart- contains a lot of calories so add 1 teaspoon. in tea or ready meals.
- Sorbet- prepared by freezing fresh fruit with the addition of syrup. Dessert does not contain fat, and digesting cold foods requires a lot of energy from the body.
- cinammon- burns fats, lowers sugar levels. Season kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. Honey and ½ tsp. Cinammon. This drink eliminates subcutaneous fat.
Other weight loss products
Other weight loss products help shed extra pounds:
- Apple Cider Vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. l. Put vinegar in a glass of water and drink it in the morning before meals.
- papaya- consists of enzymes that break down proteins. Eat 100 g before or after meals.
- Coconut milk- contains useful substances, satisfies hunger well. Replace it with edible 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 protein production, which prevents the accumulation of fat. Drink dry wine - it's low in calories, breaks down enzymes for better absorption.
- garlic- activates metabolic processes, prevents the deposition of fat on the sides and stomach.
- almond- saturates the body with healthy fats. Only 40% of this is absorbed, so the nut does not leave any additional calories.
Weight loss rules with fat burning products
The diet with a diet with fat burners should be balanced and varied. To lose weight, follow some rules:
- Eliminate high-calorie and high-carbohydrate foods from your diet.
- Control the amount of water you drink - 1, 5-2, 5 liters a day.
- Keep track of your calories. A woman needs 1100–1200 kcal per day, a 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 bed. Drink kefir before bed if hunger is difficult to suppress.
- Eat often - 4-5 times a day, but in small portions - 200-300 g.
- Avoid sugar, salt, sweet and strong alcohol.
- Choose healthy cooking methods such as grilling, steaming, stewing or baking.