List of dietary foods for weight loss when dieting

To maintain good physical shape and maintain health, you need to control your weight. A balanced diet plays a vital role in this. The diet must contain all the necessary nutrients.

Food should not be too high in calories, otherwise a person will quickly gain excess weight. There are many healthy products that will help you not only maintain normal weight, but also get rid of extra pounds.

Eggs

Until a few years ago, it was believed that you should not eat too many eggs because they contain cholesterol. The results of modern research have shown that eggs do not harm the cardiovascular system and do not increase cholesterol levels in the blood. This low-calorie product is rich in proteins, fats, minerals and vitamins, so it quickly creates a feeling of fullness, which means it promotes weight loss.

Dr. J. W. Wonder conducted a 2008 study in which 30 obese women ate one egg for breakfast instead of buns and sandwiches. Having easily satisfied their hunger in the morning, they ate less food within 36 hours. The results of the experiment were published in the scientific journal Obesity.

Another study took people on a low-calorie diet over an 8-week period. They began to lose extra pounds faster since eggs appeared in their diet.

The best foods for weight loss

The most useful foods for losing weight are included in the following list, recommended by nutritionists:

1. Water – reduces appetite, maintains water balance. Non-carbonated mineral water satisfies hunger, improves digestion, removes toxins and activates metabolism. Make it a habit to drink a glass of liquid before meals to reduce the calorie content of the food you eat.
2. Proteins – chicken breast, egg whites, turkey, fish form muscle mass. The more it is, the better fat is burned. Fish rich in fatty acids, proteins and a complex that prevents skin aging is considered the healthiest.
3. Vegetables – their processing takes more energy than can be obtained from consumption. Eating a daily serving of cabbage, bell peppers, radishes, green peas or cucumbers saturates the body with fiber.
4. Pineapple – fights fat, promotes weight loss due to bromelain in the composition.
5. Citrus fruits - reduce insulin levels, control bad cravings for sweets, strengthen the immune system. Grapefruit, containing the flavonoid naringin, activates the liver and has a choleretic effect, which is necessary in the fight against fat.

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Greenery

Parsley, dill, celery, lettuce, spinach, basil, sorrel, coriander and other herbs are a real storehouse of healing substances that can satisfy hunger. By eating greens every day, a person increases the total amount of food they eat, but does not consume extra calories. Greens are rich in all vitamins, micro- and macroelements, fiber, antioxidants and phytoncides. It contains calcium, which not only strengthens bones, but also affects body weight. Dr. D. Teagarden claims that calcium helps the body burn fat.

Food for weight loss

Chemical drugs for weight loss, exhausting diets, intense sports are not the only way to get rid of extra pounds. Nature itself takes care of the beauty of your body, offering products that help you lose weight. Some of them reduce appetite, others are natural fat burners, and others speed up metabolism. What foods help you lose weight?

Hearty diet foods

A diet always evokes associations with a feeling of hunger, tiny portions of tasteless dishes that you can’t get enough of. It's hard to eat a leaf of lettuce and not dream of a big, tasty sandwich. You can overcome the feeling of hunger, but at the same time not abuse calories, if you eat nourishing, low-calorie foods that help you lose weight. These include:

• white fish;
• turkey or chicken breast;
• low-fat cottage cheese;
• eggs;
• tofu;
• seafood;
• fermented milk products.

Foods that help burn fat

In dietetics there is the concept of “negative calories”. This definition is conditional, because each product has more or less energy value. Negative calorie foods have one thing going for them: in order to digest them, the body will need to expend more calories than it takes in from them. Such foods include vegetables (tomatoes, beets, cabbage), fruits, herbs, and berries. If a woman uses products from the listed list in her diet and excludes unhealthy cakes and rolls from the daily menu, she will certainly be able to lose weight.

Some drinks also have negative calories and help you say goodbye to excess weight. Among the fat-burning foods that rank high on the list of foods and drinks that help you lose weight are the following:

• fiber-rich vegetables;
• mushrooms;
• olive oil, olives;
• green tea;
• spices;
• citrus;
• raspberries;
• raisin.

Salmon

Not very high in calories, but fatty fish helps you feel full without gaining weight. Salmon is rich in healthy fats and proteins, as well as other important components, including iodine and Omega-3 fatty acids. It is these elements that have a positive effect on the functioning of the thyroid gland, which regulates metabolism and human body weight. Many cases of obesity are due to a malfunction of the thyroid gland. Salmon, trout, mackerel, and herring contain Omega-3 and iodine, so they help normalize metabolism.

Coconut oil

Coconut oil is one of the best foods for weight loss and a favorite among nutritionists. It is a source of saturated fatty acids and antioxidants, which have a positive effect on metabolic processes, promoting the burning of visceral fat.

Coconut oil has been proven to:

• Speeds up metabolism. Scientists conducted an experiment with rats, dividing them into 2 groups. Animals from the first group were fed medium-chain fats, which are rich in coconut oil, and rodents from the second group were fed a different type of fat. As a result, rats from the second group gained 23% more fat than those from the first [5].
• Helps burn calories. The fact is that the body requires more energy to break down and assimilate its molecules compared to other products. Scientists have found that adding just 1-2 teaspoons of coconut oil to a dish increases energy expenditure by 5%, making it possible to burn about 120 kcal per day [6].
• Reduces appetite. This occurs due to the fact that the liver begins to intensively produce ketone bodies, and the craving for constant snacking decreases. Such work of the organ is due to the peculiarities of triglyceride metabolism.

  Scientists conducted an experiment involving 6 men who were offered coconut oil. It was possible to establish that the consumption of medium-length fats contained in it allows you to eat 256 kcal less per day [7].

• Destroys visceral fat.

  This was proven by scientists during an experiment involving women divided into 2 groups. Every day for 28 days, one group received 2 tablespoons of coconut oil, and the second group received soybean oil. At the same time, they exercised and cut down on calories. As a result, all participants lost 2 kg, while the women who took coconut oil lost fat around their waist.

Another study involved obese men. Every day they received 30 g of coconut oil. After 4 weeks of the experiment, it was possible to establish that their waist circumference became 2.86 cm smaller [8].

Read more: How coconut oil can rid you of belly fat and help you lose weight

Boiled potatoes

Potatoes contain all the healing substances, so they are incredibly healthy. It contains a lot of potassium, which normalizes blood pressure. Potatoes help you feel full faster than all other foods. It is advisable to eat it boiled. You need to cook the boiled potatoes and let them cool a little. Then resistant starch is formed in it - a low-calorie prebiotic, useful for the gastrointestinal tract and metabolism. Other root vegetables have similar beneficial properties: turnips, sweet potatoes (sweet potatoes), beets.

Adviсe

• Some foods actually activate metabolism, which helps burn fat, introduce them into the diet, but in reasonable quantities , and remember that for the body to function properly, proteins, carbohydrates and “proper” fats are needed.
• Please also note that a lack of calories in the diet leads to metabolic disorders . The required minimum is 1200-1700 calories per day. Otherwise, the body automatically switches to fasting mode, slowing down the process of burning calories and digesting food. And even after returning to a normal diet, as a sign of protest, he stores fat in reserve, in case of possible famine.
• You can “burn” fat only due to the gap between energy expenditure and energy intake. Therefore, don’t even hope to lose weight by eating kilograms of pineapples without physical activity - it’s simply useless.
• If you decide to lose weight, avoid processed foods that are high in fat and salt . Simply consuming foods that are minimally processed, such as plain nuts or 100% whole grain bread instead of white bread, will help you lose weight.

Previous articles covered the following topics:

• Ideal weight. Facts and myths. Formulas for calculation
• Body mass index. One of the indicators of the degree of excess weight. Formula for calculation.
• Diet when working on relief and drying muscles
• Chemistry in food

Author: Anastasia Ivanova

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Time to get rid of excess: what helps you lose weight in the heat

Reduces calorie needs

The stuffiness and heat are doing their job - our appetite is no longer the same as in winter, autumn or spring. Without noticing it, we consume fewer calories and start drinking more. And we don’t really want anything heavy and fatty - instead of rich borscht, we would rather choose okroshka, and prefer fruit ice to cake.

If we work in the heat, there is practically no desire to snack. This contributes to more effective weight loss in the summer.

Seasonal fruits and vegetables appear in stores and markets

And these are tasty and healthy weight loss aids that make our diet balanced and varied. In addition, they are low in calories and can be a great snack, after which we will not want to load ourselves with something forbidden.

In winter, some vegetables and fruits are difficult to get, and those that are on the market or in stores cost an order of magnitude more than the same products in the summer. In the hot months, there is no need to complain about the unavailability of strawberries, pears, oranges, zucchini, pumpkins, ripe tomatoes, melons or watermelons. And it becomes easier to please yourself with juicy light salads than in cold weather.

The weather is conducive to active pastime

In winter, we had a hard time getting to work and rushing back to quickly get under a warm blanket, but in the summer the situation has changed - we want to walk late into the night, swim, and work out our figure especially diligently. It’s worth choosing those loads that you can handle – a pleasant bike ride or simple exercise in the fresh air is enough to get the process of burning subcutaneous fat off the ground.

The tendency to overeat decreases

In winter and autumn, we are more prone to impulsive eating and depressive moods. The result is predictable: we eat away the melancholy and sadness in front of the TV, rather than go jogging or dancing. In addition, in winter we allow ourselves more carbohydrates than in summer. Most often simple, which means we are much more likely to gain weight in the cold.

Beach season is a strong motivation to lose weight

Or rather, the desire to put your figure in order so that you can buy not a one-piece, but a separate swimsuit. The more body we show, the stronger the dissatisfaction with ourselves and the desire to change for the better. It is no longer possible to hide the belly and sides under a jacket or sweater, and we move on to an active fight against extra pounds in order to get the luxurious body of our dreams.

But to achieve the ideal, it is not enough to just want it - you need to properly plan your diet so that our nutrition does not present unpleasant surprises.

What to eat in the heat in summer: basic rules

• The first rule is that you need to drink more fluids. We have already talked about this in previous articles, but in this one we will repeat it again - we need those same 2 liters per day, because the body loses much more fluid than in autumn or winter. The rules are unchanged - from 1.5 to 2 liters of water. You can also drink green tea, juices (be careful, these are concentrated calories), mineral water. What else can you do to quench your thirst? You can prepare yourself a cold soup - gazpacho, beetroot soup or your favorite okroshka. These are light and tasty refreshing dishes that will not only help replenish the lack of moisture in the body, but also perfectly satisfy hunger. However, there is one “but” in the fight against thirst: people suffering from kidney problems, hypertension, and heart patients should not drink too much liquid.

• The second tip for eating healthy in the summer is that in hot weather the calorie content of dishes decreases. This is not a transition to a diet, but a conscious reduction in the recommended caloric intake. Let us remind you: strong restrictions are harmful and only a balanced diet will help you lose weight without harm to your health. However, in June, July and August, the body needs “cooling” more than ever. And energy demand drops by about 5%. So we should plan our menu according to the principle of “lighter than easy”. But this does not mean that we should give up fat. Any refusal leads to a slowdown in metabolism and a deterioration in the condition of the body, which experiences it as stress. Fats should be vegetable, and carbohydrates should be complex. For example, it is better to dress a salad with olive oil, and for a hearty snack, make pasta from eggs and avocado with salt and pepper. In hot weather, the percentage ratio of proteins, fats and carbohydrates in our diet should be: 55:28:17.

• How to eat properly in the summer heat? You need to change your eating routine. Don't get rid of frequent snacks, but reschedule your main meals. So, you can have breakfast at your usual time - for example, at 7:00 or 8:00, because at this time we do not have to escape the scorching rays of the sun. But it’s better to have lunch before noon, and dinner – not at 20:00, but at 18:00. You can also eat later - a light snack at 20:00 or 21:00 will not add extra pounds to you if you follow the caloric intake prescribed by a specialist.

• Nutrition for weight loss in the summer should be complete. You shouldn't skip breakfast, lunch or dinner, because the body will still take its toll, and you will break down if you don't give yourself what you need. But the rules are changing: if in winter the first meal was the richest and most “carbohydrate-rich,” now most of the carbohydrates can be transferred to lunch. Vegetable salads, buckwheat, wild rice - you can allow yourself all this without fear of gaining weight or feeling heaviness in your stomach before 16:00. Such sources of healthy nutrients are easily absorbed and do not end up in fat storage if you lead a healthy lifestyle and know when to stop.

• How to satisfy your hunger before bed? If you suddenly feel like eating, and it’s late evening, you can drink low-fat kefir or indulge in matsoni - such a snack is refreshing, invigorating, and improves digestion.

• And one more piece of advice: use what nature provides and get as many vitamins as possible from food - from fruits, berries, vegetables. Drink fruit drinks, compotes, make light mousses and jellies. Minimize heat treatment, which kills beneficial substances - eat fresh fruits more often.

Combinations of products for faster and better weight loss

Our body is designed in such a way that with the right combination of foods consumed, subcutaneous fat disappears faster.

So what to combine with what for the most effective weight loss?

1. Meat and vegetables. Vegetables promote the functioning of the digestive tract and improve the digestibility of proteins, as well as launch and accelerate metabolic processes.
2. Carbohydrates and greens (vegetables). Carbohydrates are recognized as extremely difficult foods for the body. For better digestion and absorption, it is better to combine with fresh vegetables.
3. Fat and protein foods. This combination of products normalizes blood sugar balance and allows you to maintain a feeling of fullness for a longer period. For example, this type of food combination includes yogurt with nuts.
4. Fruits and berries are incompatible products. It is advisable to consume this type of product separately from other food groups, otherwise their digestibility will tend to zero.

Drinks for weight loss

Those who are trying to properly formulate a diet for weight loss should drink only those drinks that promote weight loss.

• Water is the most effective drink for weight loss. It contains no calories at all, but consuming clean water in sufficient quantities can reduce appetite, speed up metabolism and cleanse the body of harmful substances. It is recommended to drink water throughout the day - at least 8 glasses.
• Green and herbal tea - these drinks are also healthy, but you need to drink them without adding sugar. Teas help eliminate toxins, support the immune system and perfectly cleanse the body. However, herbal teas should not be consumed uncontrollably. It is better to choose a suitable herbal collection after consulting your doctor.
• Coffee – you can also drink it when losing weight, but without sugar and no more than 1-2 cups a day. Coffee contains many antioxidants, it invigorates and activates metabolism. It is recommended to add cinnamon to coffee.
• Juices – It is important to remember that vegetable juices have fewer calories than fruit juices. You should choose only natural juices without sugar or preservatives. Fresh juices can be diluted with water.
• Drink with lemon and ginger – lemon contains a lot of antioxidants and vitamin C. Ginger activates fat burning, and also improves immunity and stimulates digestion. This drink will help activate the weight loss process. Preparing this drink is simple: pour boiling water over the grated ginger, and when the tea has cooled a little, add lemon juice and a little honey. It is better to drink this drink before meals.
• Kefir - its consumption helps reduce appetite and improve the process of digesting food. It's great for snacking between meals. You need to choose low-fat kefir. It is also useful to consume edible yogurt, which contains prebiotics that stimulate digestion and intestinal function in general.