Excess weight often becomes a complex problem to solve which pick up different ways. Among them there are methods that use some slimming products to include them in your daily diet.
The desire to be well fed, but at the same time to lose the unwanted and unsightly pounds, encourages you to learn about which foods burn fat and how to make the best balanced diet.
Among the variety of food species, there are separate groups that have the ability to the gradual removal of fat deposits.
These include, for example, low-calorie foods that are easily absorbed, replenishing energy reserves, but not transformirovalsya into fat.
Also, nutritionists are a group of products that accelerate metabolic processes, reduce appetite and break down fats. Task is their correct combination in the daily menu.
A balanced diet involves taking into consideration what foods promote weight loss and allow you to eat without compromising health and figure.
Proteins that act as building material for the diversity of muscle fibers, bones, hair, skin, needed by the body. Their surplus, unlike carbohydrates and fats, not transformirovalsya in fat and do not accumulate.
Are introduced into the diet protein foods promote weight loss because of their assimilation organism spends a significant amount of calories. When consumed it is lost fat while building muscle mass.
In addition, due to protein, decreases appetite as it long enough to digest, creating a feeling of satiety. Protein combined with carbohydrates, slows its breakdown, contributing to the preservation of normal glucose levels. Consequently, the brain receives a signal about hunger and does not need the use of additional portions of food.
Table 1 – List of protein foods
|Product name||Good for the body||Protein, g/100g|
|Easily absorbed, improve digestion, and help cleanse of toxins, help to restore the intestinal microflora||3
· lean pork;
|Helps to cure anemia, helps build muscle, strengthen bones, positive effect on the functioning of the nervous system||
|Creates a feeling of satiety, strengthens teeth, nails, hair, bones||18 – 24
|Help to strengthen bones, boost immunity||21
|Eggs||Perfectly saturated, not cause a feeling of hunger, but a week is recommended no more than 4 pieces||13|
|Milk||Supplies the body with a complete protein||1,2 – 3,6|
|Whey||Reduces appetite, enhances immunity, cleanses the skin||0,5 — 2|
|Help to increase and maintain firmer muscle mass, create a feeling of satiety||
20 – 21
The list is useful for the body protein foods allows you to select varieties in accordance with their taste preferences.
Included in the daily menu such a variety of products that are slow carbs, which are characterized by slow splitting. Thanks to this circumstance, is quite a long time prior to their conversion to glucose, during which the person does not require additional food, as hunger is absent.
The benefit of the people who lose weight slow carbs and bring the sort of transformation in body fat. Attractive their ability to maintain normal sugar levels. For planning the daily diet need to be aware of the range of products and use those that will give a predictable result.
Table 2 – Slow carbohydrates. Main products
|Product group||The list and recommendations|
|Legumes||Representatives of this group are soy, beans, lentils is one of the ingredients of a food of people involved in the sport. Due to high content of protein formed muscle mass. Can also be applied beans and peas|
|Meat, fish||These products must be present in the diet. Fish is recommended to use twice a week. Varieties of meat prefer chicken|
|Vegetables||Almost all vegetables are slow carbs. On the table every day should be zucchini, tomatoes, cabbage and other varieties. Useful herbs – leeks, spinach|
|Pastry||Should not completely abandon the bread. It is advisable to buy the products, the manufacture of which used flour. For lunch you can prepare pasta better than durum|
|Kashi||Cooked Breakfast cereal provides for a long time a feeling of satiety. Since slow carbs are present in almost all cereals, except rice – brown, white, and monkey, you can every day to cook a new kind of cereal. The most useful of these is oatmeal, millet, buckwheat, barley in a slow cooker. It is recommended wheat and oatmeal|
|Fruit||Many varieties of fruit – bananas, apples, grapefruits, avocados are perfectly saturated, therefore, recommended for the daily menu. Also rich in slow carbohydrates pears, peaches, apricots, cherries|
Any products saturate without the risk of obesity must be diet not only losing weight people, but supporters of a healthy lifestyle.
This category of products includes food varieties with low calories, contributing to weight loss, because accelerates the metabolism, activates digestion, not allowing her to transform into fat. At the same time is cleaned from unnecessary harmful deposits, decreased appetite. Due to these properties is provided by the gradual weight loss.
Table 3 – List of such products
|Name||What is the benefit|
|Vegetables||Fat burning characteristics are inherent to a large degree cabbage – broccoli, cabbage, colored bell peppers. Good for the body due to the fact that he spends in the digestion of such foods more calories than is contained in the product. Have similar properties artichokes, beets, cucumbers, celery|
|Olives||Eating ten olives per day, you can greatly enhance the cleansing process. It is also recommended that consumption of olive oil in salads and other dishes. The optimal quantity is a tablespoon a day|
|Raspberry||This aromatic berry is the enzymes that promote the breakdown of fat. It is useful to eat half a Cup of fresh or frozen raspberries before dinner, about half an hour|
|Raisins||A handful of washed with hot water of raisins starts the process of digestion. Useful for cleaning to combine it with prunes and rose hips in the ratio 1:4:2. In the missed through a meat grinder mixture before use (twice a tablespoon) put a bit of honey.|
|Fruit||The most active fruit is grapefruit. Can before meals two or three times to eat half of the fruit. Can be used oranges, tangerines and other citrus fruits.
Pineapple, due to its coarse fibers, frees the bowels from accumulation of deposits that dulls the feeling of hunger, helping to get rid of unnecessary weight.
|Seaweed||Due to the content of polyunsaturated fatty acids, stimulates the breakdown of fats, and normalizes the activity of the intestine|
|Spices||The most popular spice for weight loss is cinnamon.
Also widely used in the diet for weight loss ginger improves metabolism
|Bran||Quickly and permanently satisfy your hunger, reduce cholesterol, stimulate intestinal activity|
Daily inclusion in the menu of available products will allow without exhausting diets gradually make the figure slim and toned.
Knowledge of calorie content of foods you eat will allow you to choose among them those who will not be increase fat.
Table 4 – Most low-calorie foods
|Product name||Calorific value, kcal/100 g|
|Tea without sugar – black, green|
|Dill, parsley, other greens||13|
|Green beans, eggplant||24|
|Bell pepper, cabbage||27|
|Mushrooms, cauliflower, turnip, low-fat yogurt||30|
|Lemon, birch, aspen||31|
|Broccoli, carrots, blackberries, sea buckthorn||33|
|Apples, coffee with sugar||45|
|Clarified Apple juice||50|
|Figs, peach juice||56|
|Milk, yogurt, beans||58|
|Fermented baked milk, low fat cottage cheese||85|