Not all calories are created equal. Each product is broken down and absorbed in the body in its own way, and has different effects on feelings of hunger and satiety, and hormonal status. So what can you eat to not only avoid fat, but also lose weight?
Whole eggs
At one time, people tried to eat no more than 2-3 chicken eggs per week, because it is believed that excessive consumption of egg yolk increases cholesterol levels and contributes to the development of atherosclerosis and coronary heart disease. Today it has been proven that this opinion is wrong.
Moreover, regular chicken eggs are the best product that anyone who wants to lose weight should eat! Eggs contain a lot of protein, healthy fats, and they also keep you full for a long time, despite their low calorie content.
An experiment was conducted in which 30 overweight women ate eggs instead of bread for breakfast. All subjects stated that they felt fuller longer after the egg breakfast and ate less overall at subsequent meals. After 2 months, a follow-up weigh-in showed that these women had lost more weight than the control group that ate a baked breakfast.
Eggs contain an incredible amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal discomfort.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other greens are high in fiber and low in carbohydrates and calories.
By adding leafy greens to your food, you visually increase the number of servings and charge them with a large number of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.
Diets with more vegetables have been shown to encourage people to eat less, which in turn reduces calories.
Salmon
Salmon is the healthiest fish. It is also satisfying, although it contains few calories.
This fish contains high quality protein, healthy fats and essential nutrients. Salmon, like other seafood, contains iodine, which is necessary for the normal functioning of the thyroid gland, which controls all metabolic processes in the body. It is believed that most of the world's population suffers from iodine deficiency.
Salmon contains a high concentration of omega-3 polyunsaturated fatty acids, which suppress inflammation in the body and are involved in fat metabolism.
If salmon isn't your thing, try mackerel, sardines, herring and flounder. This fish is also very useful.
Cruciferous vegetables
Broccoli, cauliflower, white and red cabbage, and Brussels sprouts are high in fiber, vitamins and protein. Of course, vegetables cannot be compared to meat or legumes in terms of protein content, but cruciferous vegetables contain more protein than other vegetables.
The combination of fiber and protein, low energy value makes all types of cabbage the best food for anyone losing weight.
Did you know that cruciferous vegetables contain substances that prevent the development of cancer?
Lean beef and chicken breast
Meat is often blamed for all kinds of sins, from skin rashes to atherosclerosis and obesity. But few people remember that it is very difficult to create a balanced diet without meat. Animal protein contains several essential amino acids that are not found in plant foods. That means you have to eat meat, but what about all its side effects?
You need to choose lean meat, ask the butcher to cut off all visible fat, and choose lean beef and veal. Excellent choices are rabbit, turkey, and chicken breast. By the way, this product is the first meat product for baby complementary foods.
A large amount of protein makes meat indispensable in the menu. A diet rich in protein itself helps you burn 80-100 more calories, because it takes a lot of energy to break down protein molecules.
Studies show that increasing the portion of protein by 25-30% can reduce the risk of eating disorders by 60% and lose an additional 300 grams of body weight!
If you're on a low-carb diet, you can also buy fatty meats, within reasonable limits, of course. But if you start eating less, without reducing this or that nutrient, then give priority to lean meat.
Boiled potatoes
Jacket potatoes, fried, baked, french fries. . . Everyone loves potatoes, but they try to limit their consumption and other starchy vegetables while losing weight.
However, with the right approach, this product will help you not only overcome hunger, but also reduce excess weight. It is boiled potatoes that have the highest saturation index. Combining it with a small portion of meat or eggs and a salad of leafy vegetables, you can fill up and forget about hunger for hours, which is rare for those on a diet.
Don't let go of the potatoes. It contains a lot of potassium, which the body needs to control blood pressure, a lot of fiber and vitamin C.
Tuna
Tuna is another low-calorie protein food. This fish is really popular among bodybuilders and fitness models, especially during the competition period, when you need to dry quickly.
Tuna can be baked, grilled, or made into a salad from canned fish. Please note that to reduce the total calorie content, it is better to take canned tuna without oil.
Beans
Lentils, beans, chickpeas and other beans are high in protein, complex carbohydrates and fiber. Dishes made from this product (side dishes, soups, salads) are not only delicious, but also very healthy and make you feel full for a long time.
Legumes can cause indigestion and increased gas formation, so cook carefully and don't eat a lot at once.
soup
Foods with moderate calorie content encourage people to eat less. Products with these properties usually contain a lot of water, fiber and vitamins. So why not just add water to the appropriate food and make a soup out of it?
A cup of vegetable soup will fill you up better than a cup of salad, and you'll get fewer calories. But do not forget that you can not eat only soup made of pepper, carrots and cabbage for a long time. You need to diversify your menu with protein foods (meat, eggs, fish) and carbohydrates (porridge).
Cottage cheese
One of the best products for weight loss! Cottage cheese is made from cow's milk, which means it contains all the beneficial properties of dairy products: a large amount of calcium, protein, vitamins. Low-fat cottage cheese generally contains a minimum of calories, carbohydrates and a maximum of protein.
However, the lower the fat content of cottage cheese, the worse it tastes. Some people find it difficult to eat at all, so they add sour cream and sugar. But for those who want to lose weight, this method is not suitable. To enhance the taste of cottage cheese, you should mix it with fruits and berries, make a casserole from it, add a little porridge, and make a spread for sandwiches. By the way, this method works well for children who refuse to eat dairy products.
Avocado
Avocado is a unique fruit. While most fruits are loaded with fiber and carbohydrates, avocados contain mostly healthy polyunsaturated fats. Despite its high fat content, this fruit has a low calorie density due to its high water content.
Avocado goes well with almost any salad, and it's not just about the taste. Polyunsaturated fats, especially oleic acid, from avocados have been shown to increase absorption of nutrients from potatoes and green leafy vegetables up to 15 times!
Apple cider vinegar
This product is very popular among those who follow a healthy lifestyle. Apple cider vinegar is used as a salad dressing, vinaigrette, and even diluted with water and drunk.
It is believed that adding apple cider vinegar to meals, especially those high in carbohydrates, allows you to feel full faster and better and eat 250-300 fewer calories later in the day.
An experiment was conducted where obese people were given 15-30 ml of apple cider vinegar daily. After 3 months, they lost 1. 5-2 kg more weight than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also aids long-term weight loss.
Nuts
Although nuts contain a lot of fat, they do not make you fat, but help you lose weight.
Nuts are great for a quick snack and are high in protein, fiber and unsaturated fat. Regular consumption of a small amount of nuts (1 handful per day) helps improve metabolic processes in the body and reduce weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
No need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamias, peanuts, hazelnuts. But try to control yourself, remember that excess in the use of any product, even the healthiest, is unacceptable.
Whole grains
The most necessary cereals during weight loss are those that contain minimal gluten. These include oats, brown rice and quinoa. Oatmeal contains a large amount of beta-glucan and fiber, which provides a long-lasting feeling of satiety and helps increase metabolism. Unpolished brown rice is high in B vitamins, while quinoa is rich in protein, manganese and magnesium.
Always read labels carefully, as often whole grains are actually refined grains. Peeled, crushed and steamed cereals contain at least fiber, vitamins and other useful substances, but there are so many simple carbohydrates that it is not worth losing weight.
Even on a low-carb diet, you can occasionally eat a small side dish or porridge. If you prefer a balanced diet, start each day with a bowl of oatmeal. This is the best breakfast, and not only for those who want to lose weight at home.
chili
Did you know that spices help you lose weight? Chili pepper tops the list of fat-burning spices. Capsaicin contained in chili reduces appetite and increases fat burning. You can get this substance from pepper and from special weight loss drugs. However, regular consumption of excessively spicy foods can lead to the development of capsaicin tolerance, so be careful not to overindulge in capsaicin or you may not get the full benefit.
fruits
All experts agree that fruits should be included in the menu. It is believed that people who eat 2-5 servings of fruit per day are much healthier than those who do not.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes some fruits a godsend for those who want to lose weight.
Apples, pears, apricots, plums can be eaten on their own, you can add them to porridge and salads. By eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when you lose weight, give up bananas and grapes. They contain a lot of sugar and starch, and this does not contribute to weight loss.
grapefruit
A special fruit that helps you lose weight at home better than others.
90 overweight people ate half a grapefruit every day, and after 12 weeks they were weighed and found that eating this fruit (without diet and exercise) helped them lose up to 1. 5 kilograms without any extra effort.
Grapefruit reduces cell resistance to insulin and helps improve metabolism.
Eat half a grapefruit as a snack. This way you will get a lot of vitamin C, fiber and overcome hunger for a few more hours.
Chia seeds
Chia seeds, which are now increasingly popular, are considered a so-called superfood. In chia, 90% of all carbohydrates are fiber, which makes this seed indispensable in any diet. Chia absorbs 10-12 times its own weight in water, and the resulting amount of food fills the stomach and creates a feeling of satiety.
Although this product is believed to reduce appetite, there is no convincing evidence that it has the same effect on weight as grapefruit.
Coconut oil
Not all fats are equally dangerous. Coconut oil consists almost entirely of medium chain triglycerides (MCTs). Although it is classified as a saturated fat, it is considered very healthy. MCTs are well saturated, increase energy metabolism, and help burn excess fat.
But do not forget that coconut oil should be added to the salad not with olive oil, but on the contrary. Although you should not give up olive oil completely, because it is also very healthy. Just replace this oil, but do not combine.
Yogurt
Another great dairy product that also contains probiotics to help your gut.
Normal bowel function will not only protect you from bowel problems, but will also prevent leptin resistance, which is one of the causes of obesity.
Strange, but true: a glass of regular fat yogurt, instead of low-fat, reduces the risk of weight gain and the development of type 2 diabetes. You should not buy low-fat yogurt often, because it has a lot of added sugar to make it as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you want something sweet? But milk chocolate is forbidden, because it contains a lot of sugar and fat. Try dark chocolate. It has an amazing taste; you don't want to eat the whole bar in one sitting, because it quickly fills the need for sweets.
An interesting experiment was conducted. Volunteers ate several boxes of chocolate, and an hour later they were offered pizza. Those given dark chocolate ate 15% less pizza than those given milk chocolate.
water
Don't forget to drink plenty of plain water. No diet will really work if you don't follow a drinking regimen. Water is involved in all processes in the body, removing waste and toxins, maintaining water-salt and acid-base balance.
It is recommended to drink 25-50 ml per kilogram of body weight. In hot weather and during intense physical activity, drink more. Try to drink only plain non-carbonated water every day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the liquid calculation, remember this.
Drink evenly throughout the day, 1/2-1 glass every hour. Remember that if you feel thirsty, it means that you already have a significant lack of water in your body. Try to avoid such moments. Limit the use of coffee and other diuretic products, they dehydrate and disrupt metabolic processes in the body.
Practice a balanced diet, exercise regularly and believe in yourself!