There are many reasons why a person may want to lose weight. Often the desire to lose weight is caused by a deterioration in well-being due to overweight. In order for the human body to function properly, a balanced diet is needed, which contains the following components:
- optimal ratio of fats, proteins and carbohydrates;
- trace elements;
- vitamins and minerals;
- Enough fluid.
If a person consumes food that does not have enough nutrients, he faces health problems, including being overweight.
Weight loss is possible with a modified diet containing foods that help you lose weight. This food is saturated with substances needed by man and by consuming it, you restore metabolism. Weight loss foods include:
- lean meat;
- sea fish;
- fruits;
- vegetables;
- nuts and dried fruits.
There are also so-called "weight loss products" - food that contains natural fat burners (citrus fruits, spices). It warms the body and directly affects the rate of metabolism. Weight loss foods are easy to find on supermarket shelves and when you add them to your meal plan, you will quickly feel the effect.
Which foods contribute to weight loss
So-called "weight loss food" is a common natural product that helps you lose weight when consumed regularly. People often forget to include them in their diet due to their relatively low popularity and nutritional value. However, even if you use them as a snack, over time you will appreciate their effectiveness.
Foods that affect weight loss:
- Grapefruit. This fruit directly affects weight loss because it contains fat-burning components. It is recommended to eat it after breakfast or no later than 4 hours before bedtime.
- Spicy spices. Mustard, vinegar, black and red peppers - these spices contribute to weight loss due to their warming properties that enhance metabolism. Add them to meals to refresh the taste and boost your metabolism.
- Whole grain products. Bread, pasta and whole grains are also foods that can help you lose weight. They are not absorbed by the intestines, but swell in the stomach and pass through it "in transit", capturing toxins and harmful substances in its path.
Foods like these lead to weight loss, even if you do not change your diet significantly. However, they should not be abused. The above products can reduce weight only if they are moderate in the diet, and excessive consumption can cause a number of unpleasant diseases and prevent the result.
List of diet foods for weight loss
Among food products, the same dish can cause different reactions in the body depending on the method of preparation. Proper nutrition for weight loss has a list of features:
- low fat in the diet;
- steaming mainly in the oven;
- lack of large amounts of sunflower or oil;
- minimum amount of salt and sugar;
- mostly low or medium calories.
Weight loss foods have a low glycemic index for long-lasting satiety and relief from overeating.For the effect of weight loss you do not need to eat only healthy foods - you can lose weight by increasing physical activity (so that the number of calories consumed is greater than consumed).
Healthy food will saturate the body with substances that will speed up the result. If you find it difficult to develop a habit, start doing it gradually: in the beginning you can eat unhealthy food, but in much smaller quantities.
The first 10 foods recommended for weight loss include:
- white meat;
- fish fillets;
- seafood;
- low-fat fermented dairy products;
- broccoli; cucumbers;
- cabbage;
- елда;
- fruits;
- green tea and coffee.
Even the best high quality foods can prevent weight loss if consumed in the wrong amounts.
Calculate your daily calorie intake using an online calculator and follow your daily quota to get the right idea of your diet. Also do not forget about the balance: for weight loss the ratio of proteins, fats and carbohydrates in the permitted products should be 5: 1: 2.
Meat
Protein-containing foods actively affect metabolic processes, as the body needs 2 times longer to digest it than easily digestible fats and carbohydrates. In this way, the body expends more energy (calories), provoking weight loss. The benefits of meat include nutritional value, high levels of amino acids and minerals.
Basic rules for choosing meat during the diet:
- Choose lean varieties (chicken, turkey, rabbit) and pre-peel the skin - it contains saturated fatty acids.
- Avoid fried foods with a lot of oil. It will be optimal to bake the fillets in the oven, stew or cook.
- Don't overdo it with salt. Try to eat less salty foods, as salt tends to accumulate excess fluid in your body.
- Accompany the meat with garnish. Vegetables contain fermented dietary fiber, which is best absorbed with animal products. The garnish will help the stomach to digest the meat for maximum benefit.
- Whenever possible, prefer home-made meat and poultry instead of store-bought ones. Convenient foods often contain hormones that affect human health.
Fish
Marine fish contain valuable Omega-3 and Omega-6 fatty acids. Regular consumption of food increases immunity and strengthens the body. Due to the presence of amino acids and vitamins D, A, B1, B2, B3, B12, the absorption of calcium and phosphorus increases, which ultimately leads to a reduction in excess body weight.
For fast weight loss you should pay attention to the following types of fish:
- mackerel;
- herring;
- salmon;
- sea bass;
- flounder;
- fever;
- pollock;
- hack;
- pike;
- weight.
Fish should be included in any diet, as this unique product is able to provide the body with important substances at a low calorie content.
Dairy products
Dairy products have a high nutritional value and contain useful trace elements: calcium, protein and vitamin A. When losing weight you can eat and drink the following types of dairy products:
- cottage cheese;
- kefir;
- fermented baked milk;
- milk;
- yogurt;
- hard cheese;
- fermented milk.
It is advisable to choose foods low in fat, but not skim at all, as in this case some of the nutrients are lost. The body expends a lot of energy to absorb the proteins contained in these products in sufficient quantities. Dairy and fermented dairy products are ideal for everyday snacks and for weight loss.
Vegetables and herbs
Naturally grown food is a treasure trove of vitamins. Among vegetables there are many foods that can help you lose weight:
- Cucumbers. Vegetables are almost 80% water, which is so necessary for the body. It has a diuretic effect that allows you to cleanse the body of toxins and provoke increased work of internal organs.
- Broccoli and cabbage. Due to their high fiber content, vegetables are not fully digested and are a kind of "cleansing sponge" for the intestines. Their action not only helps to lose weight, but also prevents weight gain by controlling hormones.
- Spinach. This plant contains many vitamins: A, E, C, B6, K, as well as thiamine, riboflavin, folic acid, calcium, iron, magnesium, phosphorus, potassium, zinc and copper. When body weight changes, the body needs recovery, which can be provided by vegetables high in nutrients.
Fresh vegetables and herbs contain the optimal amount of useful elements. In the summer-autumn season you can enjoy them directly from the beds, and in the winter - to roll them on banks.
Fruits and berries
Fruits and berries can be used as a healthy dessert. They have a natural sweetness and a range of trace elements, vitamins, fiber and pectins. The last two elements work well together, allowing the body to get rid of toxins, harmful substances and excess weight.
Fruits and berries that help lose weight:
- berries;
- grapefruit;
- apricots;
- peaches;
- apples;
- pineapple;
- raspberries;
- cherry;
- blackcurrant.
The most dietary are grapefruit (28 calories per 100 grams) and oranges (35 calories per 100 grams). These foods will help you achieve a fat burning effect and, when combined with the right diet and exercise, will promote weight loss.
Cereals
The main advantage of cereals is the presence of fiber - an important element that detoxifies the body, leading to weight loss. An important nuance is the whole grain in the composition. These cereals include:
- wild and brown rice;
- wholemeal bread and pasta; durum wheat products;
- bulgur;
- елда;
- barley.
With the help of all the above cereals you can lose weight, as they are low in calories but high in nutritional value. They can be used in the form of garnishes, cereals, flour products.
It is mandatory to prepare your food without oil and with a minimum of salt. In this case, they will not only help you lose weight, but will also perform a powerful detoxification of the body, bringing it invaluable benefits.
Drinks
The ideal drink for weight loss due to its availability and simplicity is pure still water.
It includes stored fat in metabolic processes. By getting enough of it, your liver will focus on burning fat instead of restoring water balance.
In addition to water, there are other drinks that can help speed up your metabolism and extra pounds:
- Green tea. The drink is rich in antioxidants, minerals and contains elements that quench thirst well. Doctors advise drinking green tea to reduce toxins, toxins, salts of heavy metals in the intestines and improve overall health.
- Coffee. The daily habit of drinking coffee can increase the speed of metabolism, give the body vitality and charge it for the new day. It is better to give preference to green coffee rather than roast.
- Homemade fat burning drinks. By mixing fat-burning foods (ginger, cucumber, lemon, lime) with water in optimal proportions, you get your own detox cocktail, which will restore water balance and contribute to weight loss.
Adults are recommended to drink 1, 5 to 2 liters of clear fluid daily. The individual tariff can be calculated using online calculators.
The combination of products for fast and quality weight loss
Weight loss foods can work even better when consumed with the right foods. This works the other way around - sometimes even low-fat foods can have no effect. Food compatibility is a factor that can both speed up and slow down results. Among the best foods and food combinations:
- Protein with vegetables. It is recommended to eat meat with garnish precisely because this combination allows the body to completely digest both fiber and animal protein.
- Greens with protein. After eating protein foods, the intestines become acidic. Greens form an alkaline environment that balances them.
- Fat with protein. The combination gives a feeling of satiety for long hours and controls blood sugar levels.
- Coffee with fruit. Both products are absorbed quickly and saturate the body with force, which will burn fat intensely and lead to rapid weight loss.
- Dried fruits with nuts. If you want something sweet, try an alternative to dried fruit. They contain fructose and reduce appetite, and in combination with nuts have a beneficial effect on the gastrointestinal tract.
Diet for weight loss should be balanced and varied. Remember that the process of losing weight healthily is a long process. To achieve the effect, do not overdo the products for fast weight loss. If during the diet you unbearably want something specific - eat it, only in small quantities.
Taboo products
Some foods should be avoided during any diet. Despite the fact that most of them are delicious, they do not benefit the body, and most often even worsen the situation. Foods that prevent weight loss:
- fast food and snacks;
- foods high in sugar;
- sweet carbonated drinks; muffins and pastries;
- semi-finished products; canned food;
- shopping for sauces;
- refined oil.
You should also not get carried away with low-fat products (cottage cheese, milk, yogurt), as they use technology that is harmful to the body, and the final product does not contain most nutrients. You do not need to completely give up sweets and switch to sugar-free foods. It is enough to significantly limit their consumption and switch to dietary alternatives. You can replace what you want with diet products aimed at weight loss. For example, instead of popcorn, you can eat roasted nuts with stevia and replace jam with dried fruit.
With the right approach to nutrition and exercise, you can easily get in shape. Once you have a proper diet plan, you will not only achieve your goal, but you will also benefit the body by improving and strengthening it as a whole.