To lose weight, you don't have to exhaust yourself through a strict diet. You can add foods that burn more calories than they contain in your daily diet. Diet food must not only be healthy, but also delicious. Healthy eating is not a 2-3 week diet, but a way of life. It is supplemented by exercise, good sleep and no bad habits.
The fat burning mechanism of certain foods
For the proper functioning of all systems, the body needs fat, protein and carbohydrates. Their ratio depends on the person’s age, his body mass index, and his level of physical activity. Adding fat-burning foods to your diet can promote gradual weight loss without affecting your health.
The mechanism of fat burning is related to the ability of certain foods to have a positive effect on weight loss. Due to the beneficial properties of the ingredients that make up a diet food, this is possible:
- Body saturation-Fiber, protein and dietary fiber can reduce hunger. These ingredients are found in fruits, berries, beans, grains and eggs.
- Promote metabolism-Pineapple contains bromelain, which can accelerate metabolism (metabolism) and burn fat.
- Cleanliness-fruits and vegetables are natural antioxidants. They remove toxins from tissues and organs.
- Negative calorie content-Celery has fewer calories than the body spends to process it.
- Remove excess water-cucumber, parsley and apples can remove excess water from the body, which has a positive effect on weight loss.
Top 5 weight-loss products
5 weight loss foods will help you achieve your ideal figure. Regular use of them can not only eliminate excess weight, but also improve the function of the entire body. This is because food contains vitamins, microelements and macroelements. Add these foods to your diet-it will be balanced, healthy, and nutritious.
oatmeal
The favorite breakfast of many dieters is oatmeal. It contains as much protein as eggs. The composition of oatmeal contains substances useful for weight loss:
- Dietary fiber-fills your stomach and makes you feel full before your next meal.
- Amino acids-Valine provides energy and promotes muscle growth, while arginine removes uric acid.
- Vitamins-enhance metabolism and enhance immunity.
Here are some tips for cooking and eating oatmeal:
- Use unrefined grains to make porridge-they contain more nutrients than grains.
- Cover the oats with water 30 minutes before cooking. The less the porridge is cooked, the more nutrients will be retained in it.
- Sprinkle the finished dishes with flaxseed, berries or nuts. Cut out the sugar.
Natural yogurt
Among fermented dairy products, natural yogurt is most suitable for weight loss. It is low in calories and high in protein and calcium. Useful properties of yogurt for weight loss:
- Because lactic acid bacteria and bifidobacteria restore intestinal function;
- Improvement of metabolic processes;
- Prevent constipation;
- Eliminate toxins;
- Reduce the level of bad cholesterol.
If the shelf life of yogurt does not exceed 14 days, the yogurt is considered natural. Other foods have added preservatives and will not help you lose weight. Use yogurt as a standalone meal or salad dressing.
Egg
A medium-sized egg contains 80 calories and more than 12 grams of protein. If you eat 2 hard-boiled eggs for breakfast, you won’t be hungry until noon. The protein in egg white helps increase muscle mass by burning fat. Boiled eggs contain the least amount of carbohydrates-1 gram, fat-7 grams and a lot of vitamins.
To eat eggs for your body, follow the recommendations for cooking them:
- Boiled boiled eggs, boiled eggs, poached eggs. You can make a steamed egg roll.
- Mix the eggs with the oatmeal. For omelette lovers, it is best to add minimal oil and more spinach, tomatoes and onions.
- Unless you want to increase your bad cholesterol levels, don't eat egg yolks.
- Eat chicken, quail, goose and duck eggs.
Fatty fish
American nutritionists found that eating oily fish can lose weight. This is all about omega-3 acid, which is found in red fish and marine fish. Vitamin D and saturated acid have a positive effect on the body:
- Speed up metabolism;
- Reduce cravings for sweets;
- Soothe the nerves;
- Eliminate the risk of overeating.
Helpful hints:
- Eat fatty fish 3 times a week.
- Choose wild salmon, sardines, grayling and mullet. Compared with other inhabitants in the ocean, they have very little mercury.
- Grilled fish, stewed vegetables or cooked with herbs.
Green leafy vegetables
Many diets use unprocessed hot fresh vegetables. This is due to the high content of dietary fiber. They regulate the digestive process and reduce appetite. The best green leafy vegetables for weight loss:
- cabbage-Contains vitamins A, C, and K to remove toxins accumulated in the liver. Eating raw cabbage is more beneficial than boiled cabbage.
- lettuce salad-Rich in Vitamin C, A, K. Eating lettuce leaves can improve lipid metabolism, thereby losing kilograms.
- spinach-Rich in magnesium, it supports normal heart function. Calorie content-22 kcal / 100 g. Add fresh herbs to salads, soups or sauces.
- Beet leaves-Contains 40 kcal / 100 g. They are used as a side dish or added to soup.
- arugula-Remove excess water from the body. There are only 22 calories in 100 grams of herbs. Tear the arugula with your hands to add freshness to the ready-made dishes.
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 potato (yam)-reduce appetite;
- Pumpkin, carrot, artichoke, green onion-eliminate constipation;
- Cucumbers, eggplants, zucchini, tomatoes, broccoli-remove excess liquid;
- Beet, sweet pepper, pumpkin, celery, broccoli-burn fat;
- Zucchini, Swiss chard, peppers, Brussels sprouts-accelerate metabolism.
Eat unsalted raw, stewed or roasted vegetables. Eat boiled or roasted sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Fat-burning dairy products
Only eat low-calorie fermented dairy products to lose weight. It contains the hormone calcitriol, which can promote fat burning. Remove whole milk from your diet-it contains a lot of insoluble fat, which is then deposited on the stomach or thighs.
The best dairy products for weight loss:
- cottage cheese-Composed of protein, eliminate calcium deficiency and reduce appetite. To lose weight, eat cheese without additives-sour cream, jam or sugar.
- Hard cheese-Eat a small piece of Parmesan cheese for lunch to eliminate cravings for sweets and stimulate metabolism.
- serum-Speed up metabolism and burn subcutaneous fat.
Candies that are safe for the body
While losing weight, many people find it difficult to quit sweets. But the diet prohibits fast carbohydrates. It is wrong to completely eliminate this ingredient from the diet. Candies that do not spoil your figure:
- berry-Blueberries, raspberries, watermelons, blackcurrants and cranberries accelerate metabolism. They make up for the lack of carbohydrates. Eat fresh berries and use them to make smoothies.
- fruit-Contains vitamins, fiber and pectin. Fat-burning fruits-pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads with low-fat yogurt.
- Bitter chocolate-Satisfy hunger, improve blood vessel tone and brain function. Eat 1-2 tiles of 50-100 grams per week.
- Honey-Contains a lot of calories, so add 1 teaspoon. In tea or ready-made meals.
- ice cream-Made by adding syrup to frozen fresh fruit. Desserts do not contain fat, and the digestion of cold food requires the body to consume a lot of energy.
- Cinnamon-Burn fat and reduce sugar. Add spices to kefir, tea or coffee. Dissolve 1 teaspoon in a cup of boiling water. Honey and ½ teaspoon. Cinnamon. This drink can eliminate subcutaneous fat.
Other weight loss products
Other weight loss products will help to get rid of excess weight:
- Apple cider vinegar-Break down fat compounds and purify the blood. Dilute 1 tablespoon. Pour the vinegar into a glass of water and drink it before meals in the morning.
- pawpaw-Consists of enzymes that break down proteins. Eat 100 grams each before or after meals.
- Coconut milk-Contains useful substances, which satisfies hunger well. Use cooking oil instead.
- ginger-Due to the essential oils in the ingredients, the metabolism is accelerated. Add ginger to the ready-to-eat food and mix it with water and lemon.
- chili-Contain capsaicin, which can burn excess calories and accelerate metabolism.
- Red Wine-Stimulate the production of protein, thereby preventing fat accumulation. Drink dry wine-it has very low calories and it can break down enzymes for better absorption.
- garlic-Activate metabolic processes to prevent fat deposits on the sides and abdomen.
- almond-Fill the body with healthy fats. Among them, only 40% is absorbed, so nuts will not leave extra calories.
Weight loss rules for fat burning products
The nutrition in the fat burner diet should be balanced and diverse. To lose weight, follow these rules:
- Eliminate high-calorie and carbohydrate foods from your diet.
- Control the amount of water you drink-1. 5-2. 5 liters per day.
- Track your calories. Women need 1100-1200 kcal per day, men-1500-1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruits and cereals for breakfast, fatty fish for lunch, and vegetables, eggs or meat for dinner.
- Eat kefir or yogurt 3-4 times a week to keep your stomach functioning normally.
- Eat dinner 2-3 hours before going to bed. If hunger is hard to suppress, drink kefir before going to bed.
- Consume regularly-4-5 times a day, but in small quantities-200-300 grams.
- Quit sugar, salt, liqueur and spirits.
- Choose healthy cooking methods such as grilling, steaming, stewing or baking.