The best foods to help you lose weight are vegetables and fruits, low-fat meats, and dairy products. They suppress feelings of hunger, normalize digestion and contribute to the removal of excess fluid from the body.
When compiling a diet plan, it is advisable to consult a nutritionist. Experts will help you choose the most suitable product for weight loss, paying attention to each person's body characteristics will help you lose weight quickly.
How does food affect weight loss?
The following foods help you lose weight:
|Contributes to fat breakdown||Pineapple, papaya||Fruit contributes to accelerating the breakdown of fats and preventing the formation of new fats thanks to a substance called bromelain. But this only applies to fresh fruit, as canned varieties do not have such properties.|
|Has a low fat content||Low-fat cheese, curd, yogurt||Products with a fat content of up to 5% are allowed. They contain up to 18 g of protein per 100 g of product, as well as riboflavin, which speeds up metabolism.|
|appetite suppressants||Beans, apples, grapefruits||Beans contain cholecystokinins, which suppress appetite. Apples have a similar effect, as they are rich in pectin, which lowers blood sugar. They can be eaten without restriction. Grapefruit normalizes insulin levels in the blood, which also reduces cravings. Each meal of half a grapefruit is enough to lose 2 kg of excess weight in 2 weeks without changing eating habits.|
|Remove fluid from the body||Celery, parsley juice, watermelon, watermelon, strawberry, zucchini||These products normalize bowel movements and help remove excess water from the body, which contributes to weight loss.|
|As a source of protein||Lean||Protein products are necessary for the formation of muscle mass. The older you get, the faster the fat goes from your belly, hips, sides, and legs. In addition, the process of digesting protein foods requires the body to consume a significant number of calories - more than it takes to digest any carbohydrate or fat.|
The fastest way to lose weight is to use these products.
For harmony, you need to limit the use of salt and sugar. But they can be replaced with Indian curries, which speed up metabolism.
A healthy diet includes the regular consumption of fish and seafood. They contain a lot of protein, as well as iodine, which stimulates the activity of the thyroid gland and normalizes the level of hormones, which also indirectly affects a person's weight.
What foods help you lose weight?
If you made a list of foods that weren't any better, the top ones would be buckwheat and oatmeal, zucchini and broccoli.
100 g of the product contains 313 kcal. But in this case, it is the complete nutritional value that matters, because buckwheat contains few carbohydrates, but many amino acids, calcium, phosphorus, iodine, etc. v. Amount of BJU in buckwheat: 12. 6 / 3, 3 / 62, 1.
The product contains B vitamins, which are responsible for the functioning of the nervous system, and fiber, which helps the digestive process to proceed normally.
- a glass of cereal;
- medium onion, some garlic;
- salt and other seasonings (to taste);
- light cheese.
- Boil the cereal.
- Add an onion, some garlic.
- Blend everything in a blender to get a smooth mass.
- In the middle of each cutlet put a small piece of cheese.
- Small pieces of meat are placed on a baking tray covered with parchment for baking. Oil is not used.
- Bake the dish for 20 minutes.
Cutlets can be served with vegetable salad. For the sauce, use natural unsweetened yogurt or low-fat sour cream.
This is a very low-calorie vegetable - contains only 23 kcal per 100 g, and at the same time, zucchini is rich in fiber, which helps to normalize the digestive process. BJU - 0, 6 / 0, 3 / 5, 2.
Zucchini is one of those products that normalizes the water-salt balance. This prevents swelling caused by stagnant fluid, as it is quickly eliminated from the body.
A variety of menus will make recipes easy to cook at home.
Zucchini stuffed with chicken fillet
Ingredients (to taste):
- soy sauce;
- salt and spices.
- Meat soaked in soy sauce.
- Cut into small pieces.
- Stuff the zucchini with them.
- Add salt and spices.
- Zucchini put in the oven at 180 degrees for half an hour.
- 1 small zucchini;
- 2 eggs;
- 2 tbsp. l. diet powder (whole grain or coconut);
- salt and pepper.
- The zucchini is ground on a coarse grinder.
- Squeeze out excess liquid.
- Mix vegetables with eggs and flour, add salt and pepper.
- Fry in an oil-free non-stick pan.
This is a cereal that won't make you fat. It speeds up metabolism. Whole grains should be cooked thoroughly, but cereals such as rolled oats are also suitable. You should not eat muesli and instant cereals with a lot of additives and sugar.
Oatmeal contains 352 kcal per 100 g of BJU - 12. 3 / 6, 1 / 59. 5. In the same amount, there is approximately 30% of the daily amount of fiber, B vitamins, PP, calcium, zinc and many more. other useful substances.
Oatmeal can be prepared in an unusual way:
- Pour the oatmeal not with milk, but with fermented baked milk to create a dish with a thick consistency.
- Mix everything and leave in the refrigerator overnight.
In the morning, the dish can be used for breakfast. It will taste softer than regular oatmeal.
- 0, 4 kg of chicken fillet;
- 4 tbsp. l. oatmeal;
- 3 fresh tomatoes;
- 2 small potatoes;
- 2 tbsp. l. ketchup;
- 1 onion;
- 1 carrot;
- 2 liters of water.
- A weak broth is made from chicken breasts, in which oatmeal and potatoes are then boiled.
- Saute ketchup, carrots and onions in a non-stick pan. Add the ingredients to the broth with the oatmeal.
- Cook until done.
Chopped chicken breasts can be added to the soup one minute before boiling.
The product is sometimes called superfurd. The calorific value of broccoli is only 20-30 kcal per 100 g (depending on the variety), and the body digests cabbage much more than it receives. After eating vegetables, there is no feeling of hunger, because it reduces cravings for a long time. BJU - 3 / 0, 4 / 5, 2.
In order for the dish not to have a characteristic smell, you need to cook broccoli correctly: boiled with a slice of lemon.
You can make an omelette with broccoli and other vegetables.
- 4 kinds of chicken protein;
- broccoli, peas, tomatoes (to taste).
- Broccoli and peas boil separately until tender.
- Take a tomato, remove the ice and cut it into cubes.
- Vegetables are served on a baking dish.
- Pour everything with the beaten egg mass.
- Place in the oven for about 10-15 minutes.
Nutrition according to the glycemic index
The main goal of the diet is to lower the GI of the daily diet. The more fiber in a product, the lower the glycemic index and the healthier it is. The culinary processing method of the food should be considered. For example, mashed potatoes have a higher GI than boiled potatoes.
The list of diet foods and their glycemic index is presented in the table:
|Parsley, basil, lettuce, avocado||5-10|
|Spinach, fresh and pickled cucumbers, olives, walnuts, hazelnuts, pistachios, peanuts, almonds, soybeans and tofu, asparagus, cauliflower, mushrooms||15|
|Lentils, strawberries, raspberries, grapes, raspberries, pumpkin seeds||20-25|
|Basmati rice, fat-free cheese, fresh pear and tomato, dark chocolate with 70% cocoa||30-35|
|Buckwheat, durum wheat pasta (but only cooked), beans, prunes, dried apricots, grapes||40-45|
|Canned corn, unsweetened grape juice, spaghetti, bulgur, sushi||50-55|
|Beetroot, oatmeal, rye bread, raisins, french fries, banana, melon||60-65|
These are healthy low to medium GI foods. They must be on the menu every day.
High GI foods don't have to be completely eliminated from the diet. They can be eaten, but only in very limited quantities, and compensate for active training.
High GI foods:
|Barley pearls, sugar, stewed wine, semolina||70|
|Watermelon, pumpkin, milk chocolate, soft drink||75|
|Glucose-free corn, mashed potatoes, crackers, muesli with raisins and dried fruit||80-85|
|French fries, rice noodles, white rice||90-95|
This list includes useful products - pumpkins, dates, watermelons, which should be included in the menu, but little by little. And carbonated sweet drinks should be avoided not only for those who are losing weight but also for all those who monitor their health.
Sometimes to lose weight, try to choose the right product for your blood type. But there is no scientific justification for such a diet. Scientists believe that no two people have exactly the same set of antigens and it is difficult to develop a nutritional system according to this principle. Not to mention the fact that normally a person has a plastic metabolism, and the body easily rebuilds from one diet to another.
Several products are recommended to be used together for faster results:
- Vegetables and meat. The first improves digestion, helps with protein absorption.
- Fats and proteins. Protein is digested faster, blood sugar levels normalize.
- Green vegetables and carbohydrates. In order for the body to absorb carbohydrates faster, they must be combined with fresh herbs and vegetables.
It is not recommended to use berries and fruits simultaneously, as well as to combine them with other products, otherwise they will be poorly absorbed.
How to include foods for weight loss in the diet?
To lose weight without the fatigue of diets, at home and without the help of a personal trainer and nutritionist, you need a nutrition plan. Experts recommend keeping a diary and making a list of necessary products before going to the store, so as not to overbuy. The weight loss process will be most effective and not harmful to the body if you include seasonal vegetables and fruits in your diet.
This principle applies to both men and women. Proper nutrition should be combined with physical activity.
You need to start by reducing your levels of sugar and simple carbohydrates (guided by the GI panel). You should reduce drinking tea and coffee instead of drinking water.
Gradually, you need to transition to fractional nutrition and healthy snacks. It should be a snack - apples or dairy products.
During this month, you need to increase the amount of seasonal vegetables and fruits in your diet to avoid spring sickness.
At this time, it is advisable to detoxify the liver and intestines. You can enter fasting dates - for example, on kefir. But you need a multivitamin supplement.
In a month, you need to break the habit of eating dinner before going to bed.
Until the vegetables of the new season appear, it is advisable to add fresh herbs to the diet.
With increased physical activity, more protein can be included in the diet to help the body burn fat and build muscle. Snacks - apples and kefir, sometimes - nuts.
The diet will be similar, but now you need to start cleaning your stomach. If you can reduce the amount of high GI foods in your diet, you can lose up to 5 kg from the beginning of the year to now.
At this time, the strawberry diet is recommended. It will deliver minus 4 kg in 5-6 days.
You need to eat 650 g of strawberries per day. But this is not a single diet. Nutrition should be balanced, and low-fat cheese and kefir are added to this berry for breakfast and dinner. For lunch, you can have some meat or fish with a side dish of boiled potatoes. Eat salads with fresh vegetables.
Strawberries remove excess fluid from the body, ensuring rapid weight loss.
At this time, women are advised to follow a diet based on vegetable salads.
Men, especially those who play sports, need to supplement protein according to physiological criteria - due to seafood and lean meat.
At this point, make sure to maximize your consumption of low- and medium-GI vegetables, berries, and fruits.
You can try the watermelon diet, if there are no contraindications - chronic kidney disease.
At this point, the best foods for weight loss are vegetable soups. It is advisable to include seasonal fruits in the diet.
This is the time of pumpkins and various root crops - celery, Jerusalem artichoke, beetroot. From them you can make soups, bake as a side dish for meat.
The remainder of the carbohydrates must be eliminated.
It is necessary to adjust the diet before winter. Gradually, you need to introduce protein and carbohydrates slowly. Then is recommended for breakfast.
The meal plan is similar to November.
Depending on your goals, by this point you can lose 10-12 kg, and sometimes more, without harm to your health.