To lose weight, you don't need to get tired of strict diets. You can include in your daily diet foods that burn more calories than they contain. Weight-loss foods should not only be healthy, but also tasty. Healthy eating is not a 2-3 week diet, but a lifestyle. It is complemented by sports, good sleep and no bad habits.
The fat burning mechanism of action of some foods
For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Its rate depends on the person's age, body mass index, level of physical activity. The introduction of fat-burning foods in the diet promotes gradual weight loss without compromising health.
The fat burning mechanism 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 weight loss foods:
- Body Saturation - Fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, vegetables, grains and eggs.
- Increase metabolism - pineapples contain bromelain, which speeds up 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 uses to process it.
- Remove excess fluid - cucumber, parsley and apple remove excess water from the body, which has a positive effect on weight loss.
Top 5 slimming products
5 slimming foods will help you achieve your desired figure. Its regular use will not only shed extra pounds, it will also improve the functioning of your entire body. This is due to the vitamin, micro and macro-element content of food. Include these foods in your diet - and it will be balanced, healthy and nutritious.
Oat
A favorite breakfast for many who are losing weight is oatmeal. It contains as much protein as eggs. The composition of oats contains substances useful for weight loss:
- Dietary Fiber - Fills your stomach, making you feel full until your next meal.
- Amino Acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - increase metabolism, strengthen immunity.
Here are some tips for cooking and eating oatmeal:
- Make porridges with 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 flax seeds, berries, or nuts on the finished dish. Cut the sugar.
Natural yogurt
Of the fermented dairy products, plain yogurt is the best for losing weight. It's low in calories and high in protein and calcium. Useful properties of yogurt to lose weight:
- restoration of intestinal function due to lacto- and bifidobacteria;
- improvement of metabolic processes;
- constipation prevention;
- elimination of toxins;
- lowering the level of bad cholesterol.
Yogurt 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 hen's egg contains 80 kcal and the protein in it is over 12 g. Eat 2 hard-boiled eggs for breakfast and you won't be hungry until lunchtime. Egg white protein helps to increase muscle mass while burning fat. Boiled eggs contain a minimal amount of carbohydrates - 1 g, fat - 7 g and lots of vitamins.
To eat eggs for the benefit of your figure, follow the recommendations for cooking them:
- Boil hard-boiled eggs, boiled eggs, poached eggs. You can make a steamed omelet.
- Combine eggs with oatmeal. For fried egg lovers, it's best to add a minimum of oil and more spinach, tomatoes and onions.
- Don't eat yolk unless you want to raise your bad cholesterol levels.
- Eat chicken eggs, quail, goose and duck.
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 marine fish. Vitamin D and saturated acids have a positive effect on the body:
- speed up metabolism;
- reduce the craving 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.
- Roast fish, saute with vegetables or cook with herbs.
Green leaves
Thermally untreated fresh vegetables are used in many diets. This is due to the high dietary fiber content in it. They regulate the digestion process, reduce appetite. The best green leaves for weight loss:
- Cabbage- contains vitamins A, C, K, removes accumulated liver toxins. Eat raw cabbage for more benefits than cooking cabbage.
- Lettuce salad- rich in vitamins C, A, K. Eating lettuce leaves improves lipid metabolism, 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- contains 40 kcal / 100 g. They are used as an accompaniment or added to soups.
- Arugula- removes excess water from the body. There are only 22 calories in 100g of herbs. Tear up the arugula with your hands, add fresh food to ready-to-eat dishes.
Vegetables to lose weight
You can lose weight by eating more fresh vegetables. Low in calories, starch and sugar, these vegetables contain:
- Jerusalem artichoke, sweet potato (yam) - reduce appetite;
- pumpkin, carrots, artichokes, chives - eliminate constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, peppers, pumpkin, celery, broccoli - burn fat;
- zucchini, chard, cayenne pepper, Brussels sprouts - speed up metabolism.
Eat raw, cooked or roasted vegetables with no added salt. Eat baked or baked sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Fat Burning Dairy Products
Eat only low-calorie fermented dairy products to lose weight. 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 in your stomach or thighs.
The best dairy products for weight loss:
- Cottage cheese- consists of proteins, eliminates calcium deficiency and reduces appetite. To lose weight, eat cottage cheese without additives - heavy cream, jam or sugar.
- hard cheese- a small piece of parmesan, eaten for lunch, eliminates the craving for sweets, stimulates the metabolism.
- Be a- speeds up metabolism, burns subcutaneous fat.
Safe candy for the body
When losing weight, many people have a hard time giving up sweets. But the diet prohibits eating fast carbs. It is wrong to completely eliminate this component from the diet. Sweets that don't spoil the figure:
- Berries- Blueberries, raspberries, watermelon, blackcurrants and cranberries speed up metabolism. They make up for the carbohydrate deficiency. It is useful to eat fresh fruit to make smoothies out of them.
- fruit- contains vitamins, fiber and pectin. Fat burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads flavored with low-fat yogurt.
- bitter chocolate- Satisfies hunger, improves vascular tone and brain function. Eat 1-2 tablets of 50-100 g per week.
- Honey- contains a lot of calories, so add 1 tsp. in tea or ready meals.
- Ice cream- prepared by freezing fresh fruit with the addition of syrup. Dessert is fat-free and the digestion of cold foods requires a lot of energy from the body.
- Cinnamon- burns fat, reduces sugar levels. Add spices 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 help you get rid of those extra pounds:
- Apple vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. me. vinegar in a glass of water and drink it 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. Replace it with cooking oils.
- redhead- accelerates metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
- chili- contains capsaicin, which burns excess calories and speeds up metabolism.
- Red wine- stimulates the production of proteins, which prevents the accumulation of fat. Drink dry wine - it's low in calories, 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 leaves no extra calories.
Weight Loss Rules with Fat Burning Products
Nutrition in a fat burner diet must be balanced and varied. To lose weight, follow some 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. A woman needs 1100–1200 kcal per day, a man – 1, 500–1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruit, cereal 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.
- Dinner 2-3 hours before bed. Drink kefir before bed if it is difficult to suppress hunger.
- 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 roasting.