What foods contribute to weight loss - nutritional tips

23 June 2021

Diet directly depends on whether you are losing weight or gaining weight - there are only low-calorie foods, and there are foods that reduce appetite and even burn calories. If you approach the preparation of the diet correctly, then you can achieve serious results in the fight against excess weight. Arm yourself with the knowledge of weight loss products, use them and win!

What to eat for weight loss? Nutrition tips

Proteins of animal products

Protein-rich foods give you a long-lasting feeling of satiety. For example, replacing the usual morning sandwiches with breakfast with eggs can help you stay full longer and eat less at your next meal. In addition, eggs contain a lot of healthy fats, proteins, and the yolk contains a lot of vitamins.

A diet high in protein leads to a decrease in appetite because the person stays full longer and stops constantly nibbling. If you get enough protein, you can burn about 100 extra calories a day.

Fish, seafood

Seafood is rich in iodine and healthy fatty acids. Research confirms that omega-3 acids reduce inflammation, which contributes to the development of metabolic disorders and obesity. Seaweed is rich in iodine, which is necessary for normal thyroid function and reducing the risk of obesity.

Keep in mind that only fasting contains relatively few calories. The following species of fish are considered dietary: bream, cod, pike, carp, pole, carp, sutomol, mullet, pike, flounder, navaga, pollock, hake.

Turkey, chicken, lean meat

There is a lot of protein in meat, so it is a good food for weight loss. A small piece of meat can leave you feeling full for a long time due to its high protein content.

Eggs

They saturate well, give a long feeling of satiety. Eggs have few calories, but a lot of healthy fats, proteins and vitamins.

Milk products

Dairy products are called real weight loss foods, but "milk" with a high sugar content and harmful additives should be avoided.

Kefir	Normalizes the intestinal microflora, improves digestion, contains little fat.
Yogurt	It contains probiotics that have a positive effect on the work of the digestive system. Experts recommend opting for low-fat yogurt, because research shows that dairy products with a normal fat content can reduce the risk of obesity in the long run. In addition, low-fat yogurts are often full of a lot of sugar, which is bad for any diet.
Soft cheeses (ricotta, feta, mozzarella, adyghe)	Relatively few calories, but rich in vitamins, calcium and protein.

Cereals

Cereals saturate the body with complex carbohydrates. They are digested slowly, which means we feel full longer. It is good to eat whole grains rich in protein and fiber. Bulgur, millet, quinoa, spelled are also considered effective for weight loss. Processed grains can be harmful and lead to weight gain.

Buckwheat	This cereal is high in protein but low in carbohydrates. Cleanses the body of toxins, improves bowel and liver function. After a portion of buckwheat, satiety is felt longer.
brown rice	It saturates for a long time, detoxifies, is a good supplier of B vitamins.
Oatmeal	Like other cereals, it prolongs the feeling of satiety. Maintains glucose balance.
Muesli	Natural grains are satisfying because dietary fiber is slowly digested. But for weight loss it is important to choose muesli without chocolate, not baked.
Bran	Clean the hoses.

Vegetables and fruits

Vegetables, fruits and herbs can help you increase your food intake without increasing your calorie intake. Vegetables, fruits and greens are wonderful because they are rich in vitamins and minerals, hundreds of different dishes can be prepared from them, many can be eaten without heat treatment. At the same time, the lion's share of vegetable and fruit products is low in calories. You can eat delicious and a lot, and at the same time get as many calories as you need! For example: apples and pears contain very few calories, but long fill the stomach, give a feeling of satiety.

Fruits

Fruit is considered a healthy food and is a good source of carbohydrates. Despite the sugar content, the fruit is low in calories and rich in fiber, which prevents the rapid release of sugar into the bloodstream. Fruit is a tasty and healthy addition to almost any diet unless a person has an intolerance to fructose or a low carb diet.

Grapefruit	Accelerates fat burning thanks to L-carnitine and thus helps in weight loss. To eat faster and consume fewer calories, you can eat half an hour of grapefruit half an hour before the main meal.
Avocado	Saturates for a long time, contains easily digestible healthy fats, potassium and fiber. Despite the high percentage of fat, avocados contain a lot of water, and therefore relatively few calories.
Pineapple	It contains bromelain, which helps the body break down fat.
Kiwi	It removes harmful cholesterol, is rich in vitamin C, and accelerates the weight loss process.
Berries	Raspberries, strawberries, currants, gooseberries, blueberries, honeysuckle help fight fat reserves. You can eat both fresh and frozen berries.

Vegetables

Broccoli, cauliflower and cabbage	Cruciferous vegetables are rich in fiber, protein and protein. They are low in calories, but they fill you up quickly. Also, any cabbage has a lot of trace elements and vitamins, due to its low energy value and high fiber content, it is called one of the best foods for burning fat. In winter, when there are few fresh vegetables, it is useful to eat sauerkraut - it is a good source of vitamins, trace elements, antioxidants.
Turnip	Low in calories, helps cleanse the body. It has a beneficial effect on the work of the intestines, liver and blood vessels. Beetroot stimulates lymphatic circulation, so it will be useful for those who want to get rid of cellulite.
Fresh greens	Rich in fiber, low in calories and carbohydrates. Parsley, spinach, celery, parsnips have few calories, improve digestion and fat metabolism. It is useful to include onions, lettuce, dill, basil, cilantro in the diet.

Fat burning products

Spices increase metabolism. Spicy spices like horseradish, mustard, garlic and pepper burn fat and clean blood vessels. Cinnamon and ginger improve metabolism.
Green tea improves digestion, helps eliminate free radicals, burns fat.
Grapefruit helps burn fat, but you can eat only half of the fruit a day or drink 150 ml of juice.
Pineapple accelerates the breakdown of fats due to the content of bromelain.

Food to reduce appetite

Nuts

Nuts are high in calories, but little by little they can be used as a snack for people who are losing weight. Nuts nourish, quickly satisfy hunger, but it is important to follow the measure - most nuts can be eaten in quantities up to 50 g per day. Eating nuts regularly has a beneficial effect on your metabolism, but if you are struggling to control yourself and eat too many nuts, it is better to remove these simple foods from your weight loss diet.

Pine nuts are rich in protein and reduce appetite.
Peanuts fill up quickly, are rich in protein and lower cholesterol.
Almonds are rich in dietary fiber, calcium, iron, vitamins. It quickly saturates, normalizes cholesterol levels.
Walnuts reduce the desire for sugar and maintain skin tone.

Meat

Foods rich in protein saturate well, and thus reduce appetite - for example, eating a piece of cooked chicken, we stay full longer than if we eat the same portion of vegetables. American scientist D. Weigl claims that if protein products make up 25-30% of the caloric content of the daily diet, then you can:

reduce appetite by 60%;
reduce the desire for snacks at night by 2 times;
achieve a weight loss of 0. 5 kg per week (due to the high protein content in the diet).

Which meat to choose for weight loss? If your diet is moderate to rich in carbohydrates, choose lean meats. If your diet is low in carbohydrates, you can afford to eat fatty meats.

Soups

Just add water! In fact, if you eat food that is not in "dry" form, but you cook soup from it, you can reduce your calorie intake - simply because part of the soup contains not only meat and vegetables, but also water. they can replace the whole meal or become part of it - if a person eats a small portion of low-calorie soup before the main meal, they will subsequently eat less.

Other foods to reduce appetite

Figs are low in calories, fat free; to satisfy hunger it is enough to eat 2-3 pieces.
Yogurt and cottage cheese give you a long feeling of satiety because they contain highly digestible proteins. Include cottage cheese on your menu to increase your protein intake and reduce your total calorie intake.
Olive oil reduces hunger, speeds up metabolic processes, saturates the body with healthy fats.
Apple cider vinegar combined with foods high in carbohydrates can help you feel full. As a result, a person can ingest 200-275 calories less during the day.
Chia seeds are one of the most nutritious foods on the planet and an excellent source of fiber. 100 grams of product contains 34 grams of fiber, which is why chia seeds can absorb 11-12 times more water than they weigh. Swelling, semen increases in volume and becomes gelatinous - a small amount of semen can fill the stomach for a long time and saturate.

Fast weight loss products

To lose weight fast, you need to burn more calories than you burn. Therefore, include low-calorie weight loss foods, spices that speed up metabolism, fiber on the menu. Drink plenty of water, drink at least 1 glass of clean, non-carbonated water before each meal.

We recommend:

Green tea promotes fat burning and speeds up metabolism.
Cinnamon and hot spices that improve metabolism - horseradish, mustard, vinegar, chili, black pepper.
Chia seeds - add to salads, cereals, use it yourself instead of snacks (with water).
Cold soups, for which the body will expend extra calories on heating.
Apples. The calorie content is low, the feeling of satiety is given for a long time. Do you want to eat? Eat an apple! Do you want an apple? So you don’t want to eat! Of course, this is a joke - you shouldn’t just eat apples, your diet should be balanced.
Low fat and protein foods: Low fat fish (steamed or baked), diet meat, eggs (source of nine essential amino acids).

The best weight loss products - list

Water. Water is the one that deserves first place on the list of the best foods for weight loss. Very often we confuse the feeling of thirst with the feeling of hunger - when you feel hungry, just try to drink a glass of clean water. Calm water improves metabolism, improves digestion and removes toxins. Drink a glass of water before each meal to help you burn fewer calories.
Proteins. Protein-rich foods are great for filling, which means we eat less food and stay full longer. Proteins stimulate the growth of muscle fibers, improve metabolism and promote the removal of fluid from tissues.
Vegetables. They are low in calories and need more energy to process them. Peppers, cabbage, green peas and other vegetables saturate the body with fiber.
Citrus. They strengthen the immune system, reduce the desire for sweets and have a good effect on metabolic processes. Grapefruit has a choleretic effect, which is useful in the fight against fat.

Supplements to help lose weight

If the diet is supplemented with dietary supplements, the weight loss process will become more effective. Experts urge overweight people to treat their health sensibly and not abruptly switch to the menu "a glass of yogurt and half a grapefruit a day" - eat properly and completely, replace harmful foods with healthy, gradually reduce the calorie content in meals. Properly selected dietary supplements will help the body cope with stress (yes, rejecting a normal lifestyle is stress), get all the necessary nutrients and speed up the weight loss process.

Coffee for weight loss. Available in the form of bags, each contains a base for the preparation of 1 drink. Contains instant coffee, guarana and garcinia cambogia fruit extracts, chromium picolinate. This complex of components reduces the desire for sweets, tones and normalizes carbohydrate metabolism. 1 sachet makes 50-150 ml of a delicious hot drink that reduces appetite and helps the body process carbohydrates.
Morning weight loss capsules. Available in capsule form. Contains L-carnitine, chromium picolinate, inulin, guarana and rosehip extracts. The active ingredients normalize the appetite (during the day you will want to eat less), speed up the metabolism.
Weight loss capsules in the evening. Available in capsule form. Contains chitosan and extracts of fennel, hay, garcinia, lemon balm. These substances have a mild diuretic effect, stimulate the mobility of internal organs and improve the metabolism of fats and carbohydrates.

Taking dietary supplements will help not only lose weight, but also strengthen the result obtained. Supplements contain natural bioactive substances that help control eating behavior, improve the functioning of the digestive tract and speed up metabolism.

Simply put, supplements saturate with useful substances and help the body get used to eating and working properly - to normalize metabolism and control appetite. Combined with the right weight loss products, supplements can help you get used to a healthy lifestyle without the extra calories!