To lose weight, you don't have to exhaust yourself with strict diets. You can include in your daily diet foods that burn more calories than they contain. Food 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 sports, good sleep and the absence of bad habits.
The mechanism of the fat burning action of some 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, level of physical activity. The introduction of fat-burning foods into the diet promotes gradual weight loss without compromising health.
The mechanism of fat burning is associated with the ability of certain foods to positively affect weight loss. This is possible due 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 the metabolism (metabolism) and burns fat.
- Cleansing - 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 spends on processing it.
- Removing excess fluid - cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
Top 5 Slimming Products
5 foods for weight loss will help you to 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 macroelements in food. Include these foods in your diet - and it will be balanced, healthy, nutritious.
Oatmeal
A favorite breakfast for many losing 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 your next meal.
- Amino Acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - enhance 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 cooked, the more nutrients will remain in it.
- Sprinkle flaxseeds, berries, or nuts on the finished dish. Cut out sugar.
Natural yoghurt
Of fermented milk products, natural yogurt is the best for weight loss. It is low in calories, high in protein and calcium. Useful properties of yogurt for losing weight:
- restoration of intestinal function due to lacto- and bifidobacteria;
- improvement of metabolic processes;
- prevention of constipation;
- elimination of toxins;
- lowering the level of bad cholesterol.
Yoghurt 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 stand-alone 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 lunchtime. 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 a lot of vitamins.
To eat eggs for the benefit of your figure, follow the recommendations for cooking them:
- 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 the 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 red and sea 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.
Helpful hints:
- 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.
- Bake fish, stew with vegetables, or cook with herbs.
Leafy greens
Untreated, thermally fresh greens are used in many diets. This is due to the high content of dietary fiber in it. They regulate the digestion process, 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. 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-made 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, artichoke, green onions - eliminate constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, bell peppers, squash, celery, broccoli - burn fat;
- zucchini, Swiss chard, cayenne pepper, Brussels sprouts - accelerate metabolism.
Eat vegetables raw, stewed, or baked with no 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 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 are 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. 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 metabolism.
- Serum- speeds up metabolism, burns subcutaneous fat.
Body-safe sweets
While 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 do not spoil the figure:
- Berries- blueberries, raspberries, watermelon, currants and cranberries accelerate the metabolism. They make up for a carbohydrate deficiency. It is useful to eat berries fresh, to make smoothies out of them.
- Fruits- contain vitamins, fiber and pectin. Fat-burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads dressed with low-fat yogurt.
- bitter chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1-2 50-100 g tiles a week.
- Honey- contains a lot of calories, so add 1 tsp. in tea or ready-made meals.
- Sorbet- prepared by freezing fresh fruit with the addition of syrup. Dessert does not contain fat, and the digestion of cold food will require a lot of energy from the body.
- Cinnamon- burns fats, lowers sugar levels. Add spice to kefir, tea or coffee. Dissolve 1 tsp 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 also help you get rid of extra pounds:
- Apple vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. l. vinegar in a glass of water and drink 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. Substitute it for 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.
- Chilli- contains capsaicin, which burns excess calories and speeds up the metabolism.
- Red wine- stimulates the production of protein, which prevents the accumulation of fat. Drink dry wine - it is 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 does not leave extra calories.
Weight loss rules with fat burning products
Eating a diet with fat burners should be balanced and varied. To lose weight, follow some 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 1100–1200 kcal per day, a man - 1500–1700 kcal.
- Swimming, walking, or jogging can help you lose weight faster.
- Eat fruits, cereals for breakfast, fatty 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 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 grilling, steaming, stewing, or baking.