Foods for weight loss: how to choose the healthiest and tastiest

Many of us, at the expense of our health, have proven that exhausting express diets do not bring the desired result and their effect is very short. At the same time, fasting has an extremely negative effect on the condition of our body, causing significant damage. It has long been known that for effective weight loss you need to eat. Dietary foods help speed up metabolic processes, ensure the normal functioning of the organs of the gastrointestinal tract, saturate the body with nutrients and vitamins and maintain water balance.

The basic principles of proper nutrition

waist and slimming products

How can you eat so that this process brings the maximum benefit to the body? Proper nutrition is one of the fundamental principles of a healthy lifestyle. What and how we eat affects not only our weight, but also our general health. According to the pyramid of needs of the founder of humanistic psychology, Abraham Maslow, her first step is occupied by normal needs, one of which is nutrition.

The food must meet the needs of the body for the necessary energy, regulate the function of all its systems and processes, promote the regeneration of cells, thus ensuring the normal functioning of organs and tissues.

Let's look at the basic principles of proper nutrition, including those that promote weight loss:

  • It should be varied and balanced. This approach to menu design will not only allow you to fill your body with all the necessary substances and elements, but also make the eating process enjoyable, because you do not have to eat the same foods every day.
  • Divide your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
  • Eat only fresh food. Even with proper storage, they lose their useful properties.
  • The list of diet products for weight loss must necessarily include fresh vegetables and fruits, which contain fiber that promotes metabolism and helps the digestive system. Both the vitamins and minerals in them improve the absorption of food and boost the immune system.
  • The right combination of products. You need to know which foods can not be combined, as this can threaten the increased formation of toxins and toxins.
  • It is useful to change your diet according to the season. The winter menu should consist of foods that contain fats and proteins, the summer menu should be mainly vegetarian.
  • Consumption of the optimal number of calories per day. With their imbalance we often gain extra pounds.

The place of fluid in proper nutrition

drinking water for weight loss

The main element of proper nutrition is water. For normal saturation of the body's cells with moisture, it is necessary to consume at least 1. 5 liters of fluid per day. In this case, it is better to drink clean clean water.

There is no consensus on whether tea, coffee and other beverages are included in the recommended price. One believes that the need to consume only clean water is a marketing ploy to increase sales of its bottled version. Opponents of this view refer to the fact that both tea and coffee are diuretic drinks, that is, they only help to remove fluids and not accumulate. We still recommend taking it for granted that tea is also a liquid, but plain water is the main source of satiety in the body. It is advisable to exclude coffee from the diet - this product is not included in the list of products that are good for health.

On an empty stomach, you should drink 200 ml of clean water and during the day there is no reference to time, the main thing is to go beyond the required amount per day.

Diet products for weight loss

Foods high in protein

protein foods for weight loss

The main product of this group, which helps in weight correction, is fish. Contains omega-3 and 6, phosphorus, iodine, fluoride, vitamins A, B and E.

In terms of fat content, fish is divided into:

  • Fatty varieties (amount of fat by%). 100 g contains 110-200 kcal. This category includes sturgeon, mackerel, halibut, eel, etc.
  • Moderate fat content (from 4% to 8%). Calorie content - 100-145 kcal per 100 gr. Representatives of this category - sea bass, carp, pink salmon, trout, etc.
  • Low fat varieties (not more than%) have a calorie content of 75-100 kcal. This category includes cod, perch, pike, sea bream, etc.

If you pay attention to your figure, it is better to prefer low-fat varieties suitable for diet. In this case, it is necessary to exclude smoked and fried fish from the diet. This product is best cooked on the grill, in a double boiler or in the oven. It is important to remember that everything is fine in moderation: it is not recommended to eat fish more than four times a week. Excessive amounts of trace elements and vitamins can also be harmful to health, as well as their lack.

In addition, turkey and chicken can be attributed to protein products. They have a higher protein content than pork, but there are far fewer calories and fats. Useful substances present in poultry meat stimulate the metabolism of adipose tissue and help cleanse the liver. The high protein content of chicken and turkey is a good support for building muscle.

The list of the most dietary foods for weight loss is rightly supplemented by chicken eggs. They have a protein content that is fully absorbed by our body and 12 vitamins, including B, D, E. Despite the low calorie content (70 to 80 calories in a boiled egg), this product perfectly satisfies hunger.

Milk and dairy products

dairy products for weight loss

This group of dietary products is distinguished by the presence of calcium and phosphorus, which are important for the full functioning of the body. Dairy products also contain a sufficient amount of protein. Regular consumption of milk-based products helps to activate the metabolic process.

There is a view that when you lose weight, it is necessary to eat only sour milk and low-fat dairy products. But this view can be considered wrong, since milk fats contain linoleic acid, which promotes energy production and prevents the accumulation of fat in the body. With the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives have much fewer calories. Another important element, the presence of which makes this product useful, is calcium.

It is worth remembering that excess linoleic acid can also cause weight gain and too much protein in the body helps flush out calcium. Therefore, you should not abuse products with a high content of these ingredients.

The most popular dairy product for weight loss is kefir. This diet drink contains microorganisms that positively affect the function of the intestines and stimulate metabolic processes. Satisfies thirst and hunger well, can be used as a safe and mild laxative, which is important when losing weight.

No more or less complete diet table is complete without cottage cheese, which contains easily digestible calcium and protein and allows you to quickly and permanently get rid of hunger. This wonderful dish can be safely consumed even before bedtime. Cottage cheese is suitable for people suffering from lactose intolerance, as it contains a small amount of this substance. The product is perfect for dressing dishes, it is convenient to use it as a decoration for snacks and in the preparation of sweets, which you can enjoy while losing weight.

Soft cheeses are useful and safe for the figure - Adyghe, feta, ricotta, mozzarella. They are low in calories and high in vitamins.

cereals

cereals for weight loss

Another favorite of people struggling with extra pounds is cereals. They have a low number of calories, high nutritional value, and due to the significant content of fiber, they perfectly remove toxins. Each type of cereal has a special composition and different taste properties, which, in the presence of dietary restrictions, allow you to diversify your menu. Recipes for weight loss foods include dishes cooked in water.

Let's get acquainted with the types of cereals and their characteristics:

  • Wheat.Cereals with fewer calories. Prevents fat deposition. Suitable for use on high cholesterol and problems with the digestive system. It is useful when taking antibiotics, as it stimulates their excretion by the body. With frequent use of dishes, which include wheat groats, the aging process of cells and tissues is slowed down, the condition of nails and hair improves, so it is important not only for weight loss.
  • Barley.Barley is characterized by a high content of fiber. Helps cleanse the body and speeds up lipid metabolism. Pearl dishes do not cause allergies.
  • Buckwheat.Another popular product that is part of many diets. Buckwheat contains iron and a small amount of fat. It is assimilated for a long time, thanks to which, having eaten a plate of it, you will experience a feeling of hunger for a long time.
  • Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is why this wonderful dietary product can boast. Oatmeal helps to improve the skin and relieves many skin problems, having a beneficial effect on its condition. An added benefit to weight loss is a powerful cleansing effect.

nuts

nuts for weight loss

Nuts are quite high in calories. At the same time, they are ideal for snacks between full meals: they quickly satisfy hunger, take up little space, which allows you to take them with you to work or for a walk, give a refreshing effect and activate metabolic processes. Therefore, you should not give up a few nuts a day when you lose weight.

In order not to harm the body and maintain a slim figure, you can eat in one day:

  • 10-12 pieces of peanuts;
  • 50 g pine nuts;
  • 20-22 pieces of almonds;
  • 2 nuts.

Vegetables and greens

vegetables and herbs for weight loss

Rich in fiber, vitamins of various groups and trace elements. Vegetables that do not contain starch have a very low calorie content, which allows them to be consumed with health benefits and without fear of the silhouette.

To fully saturate the body with energy with the necessary elements, which is especially important when you lose weight, you should eat about 1-1, 5 kg of vegetables a day. These can be different products, they should be consumed without adding sauces. Olive oil, non-fat sour cream or apple cider vinegar are suitable as a dressing for vegetable dishes.

When you lose weight, the best help:

Carrot

Supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase hemoglobin in the blood, speed up metabolism and are useful for vision problems.

Cucumber

Water is the main ingredient in cucumbers. They do not contain essentially fat. Organic compounds, in large quantities included in their composition, are very beneficial for health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a significant content of such important elements for our health as iodine and potassium. For maximum benefit, it is best not to limit yourself to this wonderful low calorie product during the summer season.

Celery

Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a whole cocktail of vitamins. Frequent consumption of this vegetable helps cleanse the body, rejuvenate cells, remove excess moisture, saturate with energy and stimulate the functions of the gastrointestinal tract. A particularly pleasant result of taking this product is the burning of extra calories.

When you lose weight, nutritionists advise you to take 50 grams of celery juice in the morning, afternoon and evening. You can add a little apple, cabbage or carrot juice to the drink.

Tomato

An invaluable product that doctors recommend to be used as a preventive measure for oncological diseases to maintain the normal function of the heart and blood vessels. Tomatoes contain a special substance - lycopene, which has a beneficial effect on the digestive organs, activates the process of breaking down fats and lowers cholesterol levels.

Cabbage

Contains tartaric acid. Its use prevents the formation of body fat, which contributes to weight loss. Regardless of the type of cabbage you prefer - white, broccoli or cauliflower - this dietary product can be taken without fear in any volume. There are many recipes with vegetables, and all dishes based on it are low in calories and healthy.

Asparagus

This product contains vitamins, minerals, antioxidants and folic acid.

Asparagus will help you get rid of problems such as:

  1. cellulite?
  2. Portliness;
  3. excess fluid;
  4. The presence of toxins.

pepper

Using it will help you lose a few pounds in just one week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanins. Sweet peppers are a very satisfying product, so you can reduce the portions of dishes prepared with them.

Radish

It is very useful due to its content of sodium, calcium, phosphorus, iron, magnesium and potassium, as well as a whole complex of vitamins and minerals. Radish blocks fat deposition, normalizes glucose and hemoglobin levels, improves digestion.

As weight loss products, vegetables can be eaten raw, boiled or cooked. Roasts are also healthy and delicious. In addition, fresh vegetables make wonderful juices.

Berries and fruits

fruits and berries for weight loss

Rich in fiber and a compact set of trace elements and vitamins. Their use activates the metabolism, stimulates the excretion of toxins, improves the functioning of all body systems. They contain very few calories, which is why they are loved so much by everyone who watches their appearance and health.

Let's see how useful the most popular representatives of this group of diet products are.

Apples

Rich in pectin, folic acid, vitamin C. They contribute to the formation of normal intestinal microflora and speed up metabolism.

A pineapple

They are popular for weight loss due to the presence in the composition of a special enzyme - bromelain. Although, contrary to the opinion of many, this substance does not promote the breakdown of fats, it helps in weight loss by actively participating in the process of digestion. Bromelain is most effective in products based on milk, legumes, meat and fish.

Grapefruit

Accelerates metabolic processes, in particular, stimulates the removal of fat from the body. Effectively fights excess fluid in cells and tissues.

Characteristics of the diet

useful and harmful products for weight loss

If you are planning to start losing weight with diet, check out these important guidelines:

  1. You do not need to count calories in food. Strange as it may seem, this indicator does not significantly affect the effectiveness of the diet (unless we are talking about sports nutrition). It is much more important to pay attention to the glycemic index.
  2. The products in any diet you choose can be completely replaced, you just need to make sure that the indicators of the substitute are equal to the index of the replaced ingredient.
  3. If there are contraindications and allergic reactions to any product, you should exclude it from the diet.
  4. If you decide to lose weight, you should give up flour products and fried foods.
  5. Do not replace a useful product with a lower trace element content.

Eating diet during weight loss does not necessarily require sacrificing in the form of giving up pleasure foods. From products that promote weight loss, you can cook not only healthy, but also very tasty and varied dishes.