11 most important foods for weight loss and proper nutrition

Everyone wants to eat satisfyingly and lose excess weight, because constant hunger is the main reason for dieting disruptions. Nutritionists say there are many healthy weight loss products that are good for filling and helping you burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will start to disappear smoothly.

How can you eat and lose weight

There are no foods that literally burn fat in the body. There are foods with other properties that are important for your figure. She is:

  • Boosts metabolism. . . Rapid metabolism does not allow the eaten to be stored "in reserve".
  • Suppresses the feeling of hunger. . . You eat less, do not stretch your stomach, gradually accustom yourself to small portions.
  • Creates a calorie deficit. . . You can eat a lot of low-energy foods (up to 30 kcal per 100 g) and satisfy your hunger just like a large piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to losing weight.
  • Has a positive effect on bowel function. . . Good digestion is essential for metabolism.

5 best fat burning foods

Foods with several important dietary qualities are especially active in helping to lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:

  • grapefruit;
  • avocado;
  • natural yogurt;
  • chicken or quail eggs;
  • green tea.

Grapefruit

grapefruit for weight loss

Half of this fruit half an hour before each main meal will help you eat less and speed up weight loss. This is due to naringin and inositol - substances with many beneficial properties. They are:

  • Burns body fat and speeds up metabolism (metabolic processes).
  • Prevent carbohydrates from becoming overweight.
  • Improves digestion.
  • Control fluctuations in the hormone insulin.

Pros of grapefruit for your diet:

  • The fruit contains less sugar than other fruits.
  • It has a low calorie content - 29 kcal per 100 g.

Disadvantages of this fruit:

  • Irritating to stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
  • Strong allergen, like all citrus fruits. Observe the measure, start with small portions.

Eggs

slimming eggs

They contain a lot of easily digestible protein. It helps to lose weight and maintain muscles, eliminates hunger, and controls the level of the appetite hormone ghrelin. Other important substances in eggs:

  • Vitamin D - strengthens bone tissue.
  • Fats - quickly saturate the body.

Eggs do not affect the level of bad cholesterol, therefore they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (the yolk has a choleretic effect). Specialist tips for losing weight:

  • Instead of a sandwich or bun, boil or fry 2-3 eggs for breakfast in the morning, make an omelet with them. This will help you forget about hunger for 3-4 hours.
  • If you don't have liver problems, eat up to 3 eggs every day.
  • For faster weight loss in the evening, use only egg white: leave the yolk for the first half of the day.

Green tea

This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to accelerate weight loss. Important: only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help burn existing subcutaneous fat, especially in the abdomen, and prevent new accumulation. Another plus of green tea is that it speeds up metabolism and dulls hunger.

Avocado

This product contains monounsaturated fatty acids, among which oleic acids are especially distinguished. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for those who are losing weight. In addition to healthy fats (28 g per 1 fruit), avocado contains:

  • Fiber. It improves bowel function and also enhances satiety.
  • Vegetable protein. It is more easily absorbed by the animal.

Recommendations for eating avocado for weight loss:

  • Pay close attention to the portion size, because the calorie content of 100 g of the product is 212 kcal. At one time, eat no more than half an avocado in a salad or 1/4 of an avocado. - on a sandwich.
  • Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
  • Replace butter, sauces on sandwiches, and for salads with whipped avocado pulp.

Natural yoghurt

natural yogurt for weight loss

This is a good option for a snack, breakfast or dinner for weight loss. If you opt for Greek yogurt, you get plenty of light protein to fill your body quickly. It contains few carbohydrates, and it does not cause fluctuations in blood glucose.

Another important property of yoghurt is that it improves digestion thanks to its probiotics. This benefits the metabolism.

Recommendations for selection and use:

  • Do not buy a fat-free product - take 2%: it saturates better and does not interfere with weight loss.
  • Substitute yogurt for sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
  • Look carefully at the composition - avoid sugar, flavors and aromas.
  • Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.

Products useful for weight loss

During the diet, it is not necessary to choose only low-calorie foods.

Even nuts or fatty fish, if consumed correctly, bring benefits to the figure.

Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with proteins and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.

Distribute diet foods for weight loss at meals as follows:

  • Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yoghurts, cottage cheese, eggs.
  • Dinner. . . Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
  • Dinner. . . Fish, seafood, eggs, herbs.
  • Snacks. . . Nuts, citruses, cottage cheese, cheeses (feta, feta cheese).

Nuts

This food group has a high calorie content (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly relieve hunger, improve metabolic processes. Take 20-30 g for a snack or add to your breakfast cereal to recharge your body for a long time. The most useful nuts for weight loss:

  • Almond. . . Contains L-arginine, an amino acid that helps to actively burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve your results.
  • Walnut. . . It has a positive effect on the work of the brain, regulates hormonal levels.
  • Pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
  • Pine nut. . . The product has a high fat content (in comparison with almonds or pistachios), but more saturates and controls the level of the hormone ghrelin.

Fatty fish

salmon with vegetables for weight loss

Protein from this food group is easier to digest than from meat. Another plus of fatty fish is Omega-3 acids: they quickly and for a long time saturate, do not allow excess deposits to appear. The figure will benefit:

  • Salmon. . . The best red fish for losing weight. It increases muscle mass, which helps burn more calories.
  • Trout. . . A budget replacement for salmon, which is not inferior to him in dietary qualities.
  • Sardines. . . Rich in vitamin D, phosphorus, calcium, control blood sugar. Important: sardines are often found in canned food, but they are useful only in oil without additives.

Recommendations for eating fish for weight loss:

  • Steam or bake. Do not use fatty sauces in the process: choose lemon juice, olive oil, natural yogurt for this.
  • Avoid salted fish - they will cause swelling. Also refuse smoked: it has a higher calorie content, often there are dangerous additives in the composition.
  • Include fatty fish in your diet at least 2-3 times a week.

Diet meat

chicken breast with vegetables for weight loss

The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, skin is removed from it, bones are removed. On the basis of poultry, light broths, soups, and other hot dishes are made. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.

For weight loss, breast fillet is used - the leanest part of the bird.

The norm for 1 meal is 100-120 g.

A couple of times a week, the menu is supplemented with other types of dietary meat:

  • Veal. . . Young beef with delicate fibers and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The leanest parts are the neck and lower leg.
  • Beef. . . In terms of properties, it is equal to veal, has a low fat content, but it takes longer to cook.
  • Rabbit meat. . . Does not cause allergies, improves lipid metabolism. In terms of calorie content, a rabbit is lighter than beef.

Low fat dairy products

dairy products for weight loss

Low-fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also present in dairy products, speeds up the burning of calories and excess deposits. Lose weight will help:

  • Cottage cheese. . . A great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cottage cheese. A product of 2–5% fat will not hurt to lose weight.
  • Milk. . . Use it for morning porridge, fruit smoothies.
  • Kefir. . . Improves digestion and bowel health. If you don't like the sour taste of the drink, replace it with natural yogurt.

Vegetables and leafy greens

The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you not feel hungry longer. Its other task is to improve the functioning of the intestines, to remove toxins. For weight loss, eat fresh vegetables and herbs. An exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.

The maximum benefit to the figure will be brought by:

  • Asparagus, green beans. . . It is an ideal side dish for meat or fish during a diet.
  • Spinach. . . It contains protein, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
  • Parsley, dill, lettuce. . . They are low in calories but high in fiber, digest slowly, and suppress hunger. Add them to every meal.
  • All kinds of cabbage. . . A low-calorie product stimulates metabolism, saturates for a long time.
  • Celery. . . For weight loss, petioles are more useful than the root.

Fruits and berries

berries and fruits for weight loss

This is a great substitute for factory sweets, but you need to be careful with it. Fruits and berries contain natural sugar, and in large quantities it inhibits weight loss. To benefit your figure, look for savory varieties in the morning. Choose more often:

  • Citrus. . . Lemon, grapefruit and lime are ideal for weight loss. Eat orange less often, give up tangerine.
  • Apples. . . Give preference to green varieties.
  • Watermelon. . . It contains a lot of sugar, but actively removes fluid, therefore it is useful for losing weight.
  • A pineapple. . . Contains substances that break down fat.
  • Blueberries, cranberries, lingonberries. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
  • Pears. . . In 1 pc. - 15% of the daily fiber intake.
  • Bananas. . . Take them for a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieve edema.