You do not need to tire yourself with strict diets to lose weight. You can include more calorie-burning foods in your daily diet. To lose weight, food should be not only healthy but also tasty. Healthy eating is not a 2-3 week diet, but a lifestyle. Exercise is complemented by good sleep and lack of bad habits.
The mechanism of fat burning effect of some foods
The body needs fats, proteins and carbohydrates for all systems to function properly. Their degree depends on a person's age, body mass index, level of physical activity. Inclusion of fat-burning foods in the diet helps to lose weight gradually without harming health.
The mechanism of fat burning is related to the ability of certain foods to have a positive effect on weight loss. This is possible due to the beneficial properties of the components that make up foods for weight loss:
- Saturation of the body - reduces hunger for fiber, protein and dietary fiber. These substances are found in fruits, berries, legumes, grains and eggs.
- Increase Metabolism - Pineapples contain bromelain, which speeds up metabolism (metabolism) and burns fats.
- Cleansing - Fruits and vegetables are natural antioxidants. They remove toxins from tissues and organs.
- Negative calorie content - celery, which has fewer calories than the body spends to process it.
- Removal of excess fluid - cucumber, parsley and apple remove excess water from the body, which has a positive effect on weight loss.
Top 5 Weight Loss Products
5 foods to lose weight will help you reach the desired figure. Regular use of them will not only eliminate excess weight, but also improve the functioning of the whole body. This is due to the presence of vitamins, micro and macronutrients in foods. Include these foods in your diet - they will be balanced, healthy and nutritious.
Oatmeal
Oatmeal is a favorite breakfast of those who lose a lot of weight. Eggs contain as much protein. Oats contain useful substances for weight loss:
- Dietary fiber - Fills the culture, feels full until your next meal.
- Amino acids - Valine provides energy, increases muscle growth, removes arginine uric acid.
- Vitamins - strengthens metabolism, strengthens immunity.
Some tips for cooking and eating oatmeal:
- Make porridge from unrefined cereals - there are more nutrients than whole grains.
- Cover the oats with water 30 minutes before eating. The less porridge is cooked, the more useful ingredients will remain.
- Sprinkle flax seeds, berries or nuts on the finished dish. Cut the sugar.
Natural yogurt
Natural yogurt from fermented dairy products is the best for weight loss. It is low in calories and high in protein and calcium. Useful properties of yogurt for weight loss:
- restoration of intestinal function due to lacto- and bifidobacteria;
- improving metabolic processes;
- prevention of constipation;
- removal of toxins;
- lower bad cholesterol levels.
The shelf life of yogurt is considered natural if it does not exceed 14 days. Other foods are made with added preservatives and will not help you lose weight. Use yogurt as a stand-alone dish or as a salad dressing.
Eggs
Medium-sized chicken eggs contain 80 kcal and contain more than 12 g of protein. Eat 2 boiled eggs for breakfast and you will not feel hungry until lunch time. The protein in egg whites helps increase muscle mass by burning fat. Boiled eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g and many vitamins.
Follow the tips to cook them to eat eggs in favor of your figure:
- Boil boiled eggs, soft-boiled eggs, boiled eggs. You can make a steamed omelet.
- Combine eggs with oatmeal. For those who love fried eggs, it is better to add a minimum of fat and more spinach, tomatoes and onions.
- If you do not want to raise your bad cholesterol levels, do not eat yolks.
- Eat chicken, quail, goose and duck eggs.
Oily fish
American nutritionists have found that eating fatty fish makes you lose weight. We are talking about omega-3 acids in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- speeds up metabolism;
- reduce cravings for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Helpful hints:
- Eat oily fish 3 times a week.
- Choose from wild salmon, sardines, tea trout and mullet. It contains less mercury than other inhabitants of the oceans and seas.
- Cook fish, cook with vegetables or cook with herbs.
Leafy greens
Unprocessed, thermally fresh herbs are used in many diets. This is due to the high content of dietary fiber. Regulates digestion, reduces appetite. The best leafy greens to lose weight:
- Cabbage- Contains vitamins A, C, K, removes accumulated toxins from the liver. Eat raw cabbage to get more benefits from cooking cabbage.
- Lettuce salad- Rich in vitamins C, A, K. Eating lettuce leaves improves lipid metabolism and thus loses weight.
- Spinach- Rich in magnesium, which supports normal heart function. Calories - 22 kcal / 100 g. Add fresh herbs to salads, soups or sauces.
- Beet leaves- contains 40 kcal / 100 g. Used as a side dish or added to soups.
- Rokula- removes excess water from the body. 100 g of grass contains only 22 calories. Tear off the arugula with your hands and add fresh to ready meals.
Weight loss vegetables
You can lose weight by eating more fresh vegetables. These low-calorie, starchy and sugary vegetables contain:
- Artichoke, sweet potato (yam) - reduces appetite;
- pumpkin, carrots, artichokes, green onions - eliminates constipation;
- cucumbers, eggplants, pumpkins, tomatoes, cauliflower - remove excess liquid;
- beets, bell peppers, pumpkin, celery, broccoli - burn fat;
- pumpkin, Swedish pepper, cayenne pepper, Brussels sprouts - speeds up metabolism.
Eat vegetables raw, cooked or without salt. Eat boiled or baked sweet potatoes. The diet contains many nutrients that are important for nutrition.
Fat-burning dairy products
To lose weight, eat only low-calorie fermented dairy products. Contains calcitriol hormone to promote fat burningEliminate whole milk from your diet - it contains a lot of insoluble fats, which then accumulate in the stomach or thighs.
The best dairy products to lose weight:
- Cottage cheese- Contains protein, eliminates calcium deficiency and reduces appetite. Eat unadulterated cottage cheese to lose weight - sour cream, jam or sugar.
- Hard cheese- A small piece of Parmesan eaten for dinner, eliminates cravings for sweets, stimulates metabolism.
- Serum- Accelerates metabolism, burns subcutaneous fat.
Safe sweets for the body
While losing weight, many people have difficulty giving up sweets. However, the diet prohibits eating fast carbohydrates. It is a mistake to completely eliminate such a component from the diet. Sweets that do not spoil the figure:
- Berries- Blueberries, raspberries, watermelons, currants and currants accelerate metabolism. They make up for the lack of carbohydrates. It is useful to eat berries fresh, prepare smoothies from them.
- Fruits- Contains vitamins, fiber and pectin. Fat-burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Make salads decorated with nonfat yogurt.
- bitter chocolate- Satisfies hunger, improves vascular tone and brain function. Eat 1-2 pieces of 50-100 g plates a week.
- Honey- contains a lot of calories, so add 1 tsp. in tea or ready meals.
- Sorbet- Prepared by freezing fresh fruits with the addition of syrup. It does not contain sweet fat and digestion of cold food will require a lot of energy from the body.
- Cinnamon- Burns fats, lowers sugar levels. Add spices to kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ teaspoon. cinnamon. This drink eliminates subcutaneous fat.
Other Weight Loss Products
Other weight loss products will help you lose extra weight:
- Apple cider vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. l. drink vinegar in a glass of water and before breakfast.
- Papaya- Contains enzymes that break down proteins. Eat 100 grams each before and after meals.
- Coconut milk- Contains useful substances, satisfies hunger well. Replace with cooking oils.
- Ginger- Accelerates metabolism due to its essential oils. Add ginger to ready meals, mix with water and lemon.
- Chile- Contains capsaicin, which burns excess calories and speeds up metabolism.
- Red wine- Stimulates the production of proteins that prevent the accumulation of fat. Drink dry wine - low in calories, breaks down enzymes for better absorption.
- Garlic- activates metabolic processes, prevents the accumulation of fat on the sides and abdomen.
- Almonds- Saturates the body with healthy fats. Only 40% of them are absorbed, so walnuts do not burn extra calories.
Weight loss rules with fat burning products
In a fat-burning diet, nutrition should be balanced and varied. Follow some rules to lose weight:
- 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. A woman needs 1100-1200 kcal per day, a man needs 1500-1700 kcal.
- Swimming, walking or running can help you lose weight faster.
- Eat fruits, cereals, oily fish for dinner, vegetables, eggs or meat for dinner.
- Eat kefir or yogurt 3-4 times a week for normal stomach function.
- Eat dinner 2-3 hours before bedtime. If it is difficult to suppress hunger, drink kefir before bedtime.
- Eat often - 4-5 times a day, but in small portions - 200-300 g.
- Avoid sugar, salt, sweet and strong alcohol.
- Choose healthy eating methods such as frying, steaming, baking or cooking.