To lose weight, you do not have to exhaust yourself with strict diets. You can include foods in your daily diet that burn more calories than they contain. Weight loss foods should not only be healthy, but also delicious. A healthy diet is not a diet of 2-3 weeks, but a way of life. It is complemented by sports, good sleep and the absence of bad habits.
The mechanism of action of a food on fat burning
Fats, proteins and carbohydrates are needed for the normal functioning of all body systems. Their rate depends on the age of the person, his body mass index, the degree of physical activity. The introduction of fat-burning foods into the diet encourages gradual weight loss without compromising health.
The mechanism of fat burning is related to the ability of certain foods to positively affect weight loss. This is possible due to the beneficial properties of the ingredients that make up weight loss foods:
- Saturation of the body - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, cereals and eggs.
- Boost your metabolism - pineapple contains 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, which has fewer calories than the body expends to process.
- Removing excess fluid - cucumbers, primroses and apples eliminate excess water in the body, which has a positive effect on weight loss.
5 best weight loss products
5 weight loss foods will help you achieve the desired figure. Their regular use will not only remove excess weight, but will also improve the functioning of the whole body. This is due to the content of vitamins, micro and macro elements in food. Include this food in your diet - and it will be balanced, healthy and nutritious.
Oatmeal
A favorite breakfast for many who lose is oatmeal. It contains as much protein as eggs. The composition of oats contains substances useful for weight loss:
- Dietary fiber - fills the stomach, making you feel full until the next meal.
- Amino acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - boost metabolism, strengthen immunity.
Here are some tips for cooking and eating oatmeal:
- Prepare porridge from unrefined cereals - they have more nutrients than cereals.
- Pour water over the oats 30 minutes before cooking. The less porridge is cooked, the more nutrients will remain in it.
- Sprinkle flax seeds, berries or walnuts over the finished dish. Cut out the sugar.
Natural yogurt
Of the fermented dairy products, natural yogurt is best for weight loss. It is low in calories, high in protein and calcium. Useful properties of yogurt for weight loss:
- restoration of intestinal function due to lacto- and bifidobacteria;
- improvement of metabolic processes;
- prison prevention;
- toxin removal;
- lowering bad cholesterol levels.
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 chicken egg contains 80 kcal, and the protein in it is more than 12 g. Eat 2 boiled eggs for breakfast and you won’t feel hungry until lunch. Proteins in egg whites help increase muscle mass by burning fat. Hard-boiled eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g and a lot of vitamins.
To eat eggs for the benefit of your figure, follow the recommendations for cooking them:
- Boil hard-boiled eggs, soft-boiled eggs, poached eggs. You can make an omelet for money.
- Combine eggs with oatmeal. For fans of fried eggs, it is better to add the least oil and more spinach, tomatoes and onions.
- Don’t eat egg yolks unless you want to increase your bad cholesterol levels.
- Eat chicken, quail, goose and duck eggs.
Fatty fish
American nutritionists have discovered that consuming fatty fish reduces weight. It is an omega-3 acid found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- speed up metabolism;
- reduce cravings for sweets;
- calm the nerves;
- eliminate the risk of overeating.
Useful tips:
- Eat oily fish 3 times a week.
- Choose from wild salmon, sardines, river trout and mullet. They contain little mercury compared to other inhabitants of the ocean or sea.
- Bake fish, stew with vegetables or cook with herbs.
Leafy greens
Raw, thermally fresh greens are used in many diets. This is due to the high content of dietary fiber in them. They regulate the digestive process, reduce appetite. The best leafy greens for weight loss:
- Cabbage- contains vitamins A, C, K, removes accumulated toxins from the liver. Eat raw cabbage for more benefits than cooking cabbage.
- Lettuce salad- rich in vitamins C, A, K. Eating lettuce leaves improves lipid metabolism, thus losing weight.
- 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- contain 40 kcal / 100 g. They are used as a side dish or added to soups.
- Arugula- removes excess water from the body. There are only 22 calories in 100 g of herbs. Tear the arugula with your hands, add fresh to the finished dishes.
Vegetables for weight loss
You can lose weight if you eat more fresh vegetables. This low-calorie, starchy and sugary vegetable contains:
- Jerusalem artichoke, sweet potato (yam) - reduces appetite;
- pumpkin, carrots, artichokes, green onions - remove constipation;
- cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess fluid;
- beets, peppers, pumpkin, celery, broccoli - burn fat;
- zucchini, chard, cayenne pepper, Brussels sprouts - speed up metabolism.
Eat vegetables raw, stewed or baked without added salt. Eat boiled or baked sweet potatoes. It contains many nutrients necessary for a diet.
Dairy products that burn fat
To lose weight, eat only low-calorie fermented dairy products. It contains the hormone calcitriol which stimulates fat burning. Eliminate whole milk from your diet - it contains a lot of insoluble fats which are then deposited on the abdomen or thighs.
The best dairy products for weight loss:
- Fresh cheese- consists of protein, eliminates calcium deficiency and reduces appetite. To lose weight, eat cottage cheese without additives - sour cream, jam or sugar.
- Hard cheese- a small piece of parmesan, which is eaten for lunch, removes the desire for sweets, stimulates metabolism.
- Serum- speeds up metabolism, burns subcutaneous fat.
Body sweets
While losing weight, many people find it hard to give up sweets. But the diet forbids the intake of fast carbohydrates. It is wrong to completely remove such a component from the diet. Sweets that do not spoil the figure:
- Berries- Blueberries, raspberries, watermelons, currants and cranberries speed up metabolism. They compensate for the lack of carbohydrates. It is useful to eat berries fresh, make a smoothie out of them.
- Fruits- contain vitamins, fiber and pectin. Fats that burn fat - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to prepare salads with low-fat yogurt.
- bitter chocolate- quenches hunger, improves vascular tone and brain function. Eat 1-2 50-100 g of tiles a week.
- Honey- contains a lot of calories, so add 1 tsp. in tea or ready meals.
- Sorbet- prepared by freezing fresh fruit with the addition of syrup. Dessert does not contain fat, and digesting cold foods will require a lot of energy from the body.
- Cinnamon- burns fat, lowers sugar levels. Add spice to kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ teaspoons. cinnamon. This drink removes subcutaneous fat.
Other weight loss products
Other weight loss products will help you get rid of extra pounds:
- Apple vinegar- breaks down fatty compounds, cleanses the blood. Dilute 1 tbsp. l. vinegar in a glass of water and drink in the morning before meals.
- Papaya- consists of enzymes that break down proteins. Eat 100 g each before or after meals.
- Coconut milk- contains useful substances, satisfies hunger well. Replace it with cooking oil.
- Ginger- speeds up metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
- Chilli- 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 - it is low in calories, it breaks down enzymes for better absorption.
- Garlic- activates metabolic processes, prevents the deposition of fat on the sides and abdomen.
- Almonds- saturates the body with healthy fats. Only 40% of it is absorbed, so the nut leaves no extra calories.
Rules of weight loss with fat burning products
The diet on a fat burner diet should be balanced and varied. To lose weight, follow some rules:
- Eliminate foods high in calories and carbohydrates 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 - 1500-1700 kcal.
- Swimming, walking or running can help you lose weight faster.
- Eat fruits, breakfast cereals, fatty fish for lunch and vegetables, eggs or meat for dinner.
- Eat kefir or yogurt 3-4 times a week for normal stomach function.
- Have dinner 2-3 hours before bed. Drink kefir before bed if hunger is difficult to suppress.
- Eat often - 4-5 times a day, but in small meals - 200-300 g.
- Give up sugar, salt, sweet and strong alcohol.
- Choose healthy cooking methods, such as grilling, steaming, stewing or baking.