The best foods to help you lose weight are vegetables and fruits, low-fat meats and dairy products. They suppress the feeling of hunger, normalize the processes of digestion, and contribute to the removal of excess fluid from the body.
When compiling a dietary menu, it is recommended to consult a nutritionist. The specialist will help you choose the most suitable products for weight loss, taking into account the individual characteristics of the body, which will significantly accelerate weight loss.
How do foods affect the process of losing weight?
The following foods help you lose weight:
|Contributing to the breakdown of fats||Pineapple, papaya||Fruits contribute to the accelerated breakdown of fats and prevent the formation of new ones thanks to a substance called bromelain. But this applies only to fresh fruits, since canned ones do not have such properties.|
|Having a low fat content||Low-fat cottage cheese, curdled milk, 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, grapefruit||Beans contain cholecystokinins, which suppress appetite. Apples have a similar effect, as they are rich in pectin, which lowers blood sugar levels. They can be eaten without restrictions. Grapefruit normalizes insulin levels in the blood, which also reduces appetite. It is enough to eat half a grapefruit with each meal in order to lose 2 kg of excess weight in 2 weeks without changing eating habits.|
|Remove fluid from the body||Celery, parsley juice, melon, watermelon, strawberry, zucchini||These products normalize intestinal motility and help remove excess water from the body, which also contributes to weight loss.|
|As a source of protein||Lean meats||Protein products are needed for the formation of muscle mass. The larger it is, the faster fat will go from the abdomen, hips, sides and legs. In addition, the digestion of protein foods requires the body to expend a significant amount of calories - more than it takes to digest any carbohydrates or fats.|
The fastest way to lose weight is on these products.
For the sake of harmony, you need to limit the use of salt and sugar. But they can be replaced with Indian curry, which speeds up metabolism.
A healthy diet involves 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 hormonal levels, which also indirectly affects a person's weight.
What foods help you lose weight?
If you make a list of foods that do not get better, then the leaders will be buckwheat and oatmeal, zucchini and broccoli.
100 g of the product contains 313 kcal. But in this case, the full nutritional value matters, since buckwheat contains few carbohydrates, but many amino acids, calcium, phosphorus, iodine, etc. The 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 to normalize the digestion process.
- a glass of cereal;
- medium-sized onion, a little garlic;
- salt and other spices (to taste);
- mild cheese.
- Boil the cereal.
- Add an onion, some garlic.
- Grind everything in a blender to get a plastic mass.
- In the middle of each cutlet put a small piece of mild cheese.
- Cutlets are laid out on a baking sheet covered with parchment for baking. Oil is not used.
- Bake the dish for 20 minutes.
Cutlets can be served with vegetable salad. As a sauce, it is recommended to use unsweetened natural yogurt or low-fat sour cream.
These are very low-calorie vegetables - they contain only 23 kcal per 100 g. At the same time, zucchini is rich in fiber, which helps to normalize digestive processes. BJU - 0. 6 / 0. 3 / 5. 2.
Zucchini are among those products that normalize the water-salt balance. This prevents swelling caused by stagnant fluid, as it is quickly excreted from the body.
Diversify the menu will help recipes for dietary dishes that are easy to cook at home.
Stuffed zucchini with chicken fillet
Ingredients (to taste):
- soy sauce;
- salt and spices.
- The meat is soaked in soy sauce.
- Cut into small pieces.
- Stuff zucchini with them.
- Add salt and spices.
- Zucchini put in the oven and baked at a temperature of 180 degrees for half an hour.
- 1 small zucchini;
- 2 eggs;
- 2 tbsp. l. dietary flour (whole grain or coconut);
- salt and pepper.
- Zucchini is crushed on a coarse grater.
- Squeeze out excess liquid.
- The vegetable is mixed with eggs and flour, adding salt and pepper.
- Fried in a non-stick frying pan without oil.
This is a cereal that does not make you fat. It speeds up metabolic processes. It is recommended to cook whole grains, but cereals such as rolled oats are also suitable. You should not eat muesli and instant cereals with various additives and sugar.
Oatmeal contains 352 kcal per 100 g. BJU - 12. 3 / 6. 1 / 59. 5. In the same amount of flakes, there is approximately 30% of the daily fiber intake, vitamins of group B, PP, calcium, zinc and many other useful substances.
Oatmeal porridge can be prepared in an unusual way:
- Pour oatmeal not with milk, but with fermented baked milk to make a dish of thick consistency.
- Mix everything and refrigerate overnight.
In the morning, the dish can be eaten for breakfast. It will taste more tender than regular oatmeal.
- 0. 4 kg chicken fillet;
- 4 tbsp. l. oatmeal;
- 3 fresh tomatoes;
- 2 small potatoes;
- 2 tbsp. l. tomato paste;
- 1 onion;
- 1 carrot;
- 2 liters of water.
- A weak broth is prepared from the chicken breast, in which oatmeal and potatoes are then boiled.
- Sauté tomato paste, carrots and onions in a non-stick frying pan. Add the ingredients to the broth to the oatmeal.
- Cook until done.
Finely chopped chicken breast can be added to the soup a minute before it boils.
Sometimes the product is called superfurd. The energy value of broccoli is only 20-30 kcal per 100 g (depending on the variety), and the body spends more on digesting cabbage than it receives. After eating a vegetable, there is no feeling of hunger, as it reduces appetite for a long time. BJU - 3 / 0. 4 / 5. 2.
So that the dishes do not have a specific smell, you need to cook broccoli correctly: boil with a slice of lemon.
You can make an omelet with broccoli and other vegetables.
- 4 chicken proteins;
- broccoli, green peas, tomatoes (to taste).
- Broccoli and green peas are boiled separately until tender.
- Take a tomato, remove the stones and cut into cubes.
- The vegetables are laid out in a baking dish.
- Pour everything with beaten egg mass.
- Put in the oven for 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. It is recommended to consider the method of culinary processing of food. For example, mashed potatoes have a higher GI than boiled potatoes.
The list of dietary 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, soy and tofu, asparagus, cauliflower, mushrooms||15|
|Lentils, strawberries, wild strawberries, currants, raspberries, pumpkin seeds||20-25|
|Basmati rice, fat-free cottage cheese, fresh pears and tomatoes, dark chocolate with a cocoa content of 70%||30-35|
|Buckwheat, durum wheat pasta (but only cooked al dente), beans, prunes, dried apricots, grapes||40-45|
|Canned corn, sugar-free grape juice, spaghetti, bulgur, sushi||50-55|
|Beetroot, oatmeal, black bread, raisins, jacket potatoes, banana, melon||60-65|
These are healthy low to medium GI foods. They must be present in the daily menu.
High GI foods do not need 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:
|Pearl barley, sugar, couscous, semolina||70|
|Watermelon, pumpkin, milk chocolate, soft drinks||75|
|Glucose free corn flakes, mashed potatoes, crackers, raisin muesli and dried fruit||80-85|
|Fried potatoes, rice noodles, white rice||90-95|
|Dates, sweet pastries||100-105|
This list contains useful products - pumpkin, dates, watermelon, which should be included in the menu, but little by little. And such as sweet carbonated drinks should be avoided not only by losing weight people, but also by everyone who monitors their health.
Sometimes losing weight try to select products in accordance with the blood type. But there is no scientific justification for such a diet. Scientists believe that no two people have a completely identical set of antigens, and it is very difficult to develop nutrition systems according to this principle. Not to mention the fact that normally a person has a plastic metabolism, and the body is easily rebuilt from one diet to another.
Some products are recommended to be used together to achieve a faster result:
- Vegetables and meat. The first improve digestion, help the absorption of proteins.
- Fats and proteins. Proteins are digested faster, blood sugar levels normalize.
- Greens and carbohydrates. For faster absorption of carbohydrates by the body, they must be combined with fresh herbs and vegetables.
The simultaneous use of berries and fruits, as well as their combination with other products, is not recommended, otherwise they will be poorly absorbed.
How to include foods for weight loss in the diet?
To lose weight without exhausting yourself with diets, at home and without the help of a personal trainer and nutritionist, you need a nutrition plan. Experts advise keeping a diary and making a list of necessary products before going to the store, so as not to buy too much. The process of losing weight will be most effective and harmless 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 lowering the level of sugar and simple carbohydrates (guided by the GI table). You should reduce the consumption of tea and coffee in favor of plain water.
Gradually, you need to move on to fractional nutrition and healthy snacks. It should be light food - apples or dairy products.
This month, you need to increase the amount of seasonal vegetables and fruits in your diet to avoid spring beriberi.
At this time, it is recommended to detox for the liver and intestines. You can enter fasting days - for example, on kefir. But you need to take vitamin complexes.
For a month, you need to get rid of the habit of eating before bedtime.
Until the vegetables of the new season appear, fresh herbs should be added to the diet.
With increasing physical activity, more protein can be introduced into the diet so that the body burns fat and builds muscle. Snack - apples and kefir, sometimes - nuts.
The diet will be similar, but at this time you need to start cleaning your stomach. If it is possible to reduce the amount of high GI foods in the diet, then from the beginning of the year it can take up to 5 kg.
At this time, a strawberry diet is recommended. It will provide minus 4 kg in 5-6 days.
You need to eat 650 g of strawberries per day. But this is not a mono diet. Nutrition should be balanced, and low-fat cottage cheese and kefir are added to this berry for breakfast and dinner. For lunch, you can eat a little meat or fish with a side dish of boiled potatoes. It is recommended to eat salads from fresh vegetables.
Strawberries remove excess fluid from the body, which ensures 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 add protein according to the physiological norm - due to seafood and lean meat.
At this time, be sure to consume the maximum possible amount of vegetables, berries and fruits with low and medium GI.
You can try the watermelon diet, if there are no contraindications - chronic kidney disease.
At this time, the best dishes for weight loss are vegetable soups. It is recommended to include seasonal fruits in the diet.
This is the time of pumpkin and various root crops - celery, Jerusalem artichoke, parsnips. From them you can cook soups, bake as a side dish for meat.
The rest of the carbohydrates must be discarded.
It is necessary to adjust the diet before winter. Gradually, you need to introduce proteins and slow carbohydrates. The latter are recommended for breakfast.
The meal plan is similar to November.
Depending on your goals, by this time you can lose 10-12 kg, and sometimes more, without harming your health.