What foods can be considered dietary, how to choose vegetables, fruits for weight loss, the rules for drawing up a healthy menu. Diet foods are food that contains a minimum of calories, but it is quite capable of providing the body with the necessary amount of nutrients for life and development. Various additives, extracts and fortified cereals fall into this category, as well as regular food that can be purchased at the store.
Slimming Products List
In order to effectively deal with extra pounds, you need to carefully monitor what you eat. You need to choose healthy products that should be served on the table as often as possible. Such nutrition will help not to gain excess weight, as well as cleanse the stomach and intestines, restore normal metabolic processes and strengthen the body's protective barrier.
Protein foods for the diet
It is very important to regularly consume foods that contain protein, as the body needs them for healthy weight gain. Everything depends: the more muscle mass a person has, the more he can burn calories in 24 hours. Foods that contain a lot of protein are chicken breast, fish, eggs.
Chicken breast is a versatile product that suits almost every diet. It contains all the necessary supply of proteins and minerals, and there are few calories - 113 per 100 grams. It will perfectly support the strength of the body, which is under stress from the diet. It is important to cook it correctly: steamed, boiled or baked. In this case, it is imperative to remove the skin from it. Fish and seafood will help to cope with the task of losing excess fat deposits, because they are a source of animal protein that is easily absorbed by the body. Extra pounds will not accumulate with regular consumption of protein, because it is absorbed much faster than vegetables and fruits. After a fish or seafood snack, you won't feel hungry for at least four hours. But it is worth noting: these products should be cooked specifically for a dietary dish without oil - grilled or steam. You can eat them even in the evening. It is not recommended to eat fish with cereals, because in this case, the level of protein absorption by the body is significantly reduced. Eggs are foods that are high in protein and nine amino acids. It is these beneficial ingredients that contribute to the proper muscle building process. The calories we get from eating eggs are not stored as fat. Therefore, an omelet or scrambled eggs are perfect for breakfast, you can season them a little with cinnamon or red pepper. Diet foods also include nuts and seeds. Some nutritionists claim that they are high in fat and are not suitable for a diet. If you carefully study the caloric content of these products, you will see that sunflower seeds contain about 690 kcal and about 60 grams of fat per hundred grams of the product. The lowest percentage of calories is in peanuts and sunflower seeds, and the highest is in hazelnuts. Still, most doctors advise eating these foods, as they are high in plant protein that is essential for weight loss. But for nuts there is a strict consumption rate per day - no more than thirty grams.
Dairy Low Calorie Slimming Products
Dairy and fermented milk products are some of the healthiest and most popular "dishes" that are used during almost any diet. The most valuable component of milk is protein, fat-soluble vitamins, milk sugar (lactose), minerals, trace elements.
More than half of the energy value of milk is provided by fat. In dairy products, it is present in the form of saturated fatty acids. It should be noted that these acids are not essential. Therefore, they may well be synthesized in our body from other fats and carbohydrates. Thus, the use of low-fat dairy products and milk is fully justified and will only benefit the body during the diet. Such foods are less nutritious, but provide the body with vital components. Fermented milk products with a low percentage of fat play a vital role in the normalization of the digestive system. They have a good effect on the microflora of the gastrointestinal tract, inhibit the development of pathogenic bacteria. Fermented milk products are easier to digest and process than milk. Moreover, each person has a wide range of favorite products to choose from: milk, kefir, fermented baked milk, cottage cheese, hard cheese, yogurt, feta cheese and others.
Vegetables for weight loss
Fresh vegetables are rich in fiber, with the help of which the body is cleansed of unnecessary toxins, and also begins to actively stimulate the motor system of the stomach. Dietary fibers inside begin to swell, thereby reducing appetite. Also in these useful products there are many pectin substances, due to which insoluble toxic elements are bound and removed from the body, which begin to be released when the process of food digestion is disturbed. Cucumbers are excellent foods for refreshing and helping you shed excess body fat. They are dietary due to their high water content, as well as vitamin C. Tomatoes are excellent dietary fruits, because they also contain a lot of water. Tomatoes can be eaten on their own or added to the composition of various dishes, supplementing them with the usual daily diet. Broccoli is the queen among vegetables, as it is very rich in various vitamins, low in calories, and has a good effect on strengthening the vitality of the body. Also, eating broccoli will help prevent the formation of cancer cells. Those wishing to lose weight need to pay attention to such a product as yellow pepper. Carnitine in its composition helps muscle tissue to properly use fat - directs it to the production of vital energy. Recommended for everyone to get in shape, stock up on a large number of salads and leafy vegetables. It is these products that are capable of burning several times more calories than are contained in their composition. They are a source of vitality and help reduce the body's cravings for sweets and starchy foods. For example, cabbage is rich in glucosinolate, which keeps you feeling full for a long time.
What foods are eaten for weight loss: healthy fruits
For many diets, a list of fruits that promote weight loss is selected. The rating of the most dietary fruits has been compiled:
- Red bitter grapefruit … One of the most suitable foods to eat while dieting. It has an excellent chemical composition, and therefore grapefruit is often recommended to be included in the menu for those who want to lose kilograms. The daily norm is one fruit per day, and along with it, the body will receive the required amount of vitamin C, PP and potassium. Also, the fruit is rich in natural antioxidants (lycopene) and pectins, which help to quickly remove the remaining cholesterol. A substance that adds a bitter taste to the fruit - naringin - does not allow fat to linger in the body for a long time, also activates the work of the digestive organs and metabolism. Inzitol, which is part of grapefruit, is a natural fat burning component. With just one glass a day of grapefruit juice, you can lower your blood sugar levels and reduce your dependence on insulin. The juice must be drunk strictly on an empty stomach, due to which vitality and energy will be added, the vessels will be perfectly cleansed, and the remains of slag deposits will be removed from the body.
- Apple … This is another storehouse of vitamins and nutrients. If apples are eaten raw, then they will stimulate the appetite, since the fruit acids contained in these fruits provoke the production of hydrochloric acid in the stomach. For dietary nutrition, it is recommended to bake apples in the oven. In this form, they do not lose their beneficial properties, however, they create a feeling of satiety for a long time, do not cause irritation of the gastric mucosa. This is ideal for a light snack at work or at home. You can easily and quickly bake an apple in the microwave with a little water.
- Orange … Another citrus fruit on the list of the most beneficial fruits during a diet. Like grapefruit, it contains a large amount of dietary fiber, as well as very little fruit sugar. Oranges can be used as a healthy, low-calorie snack. However, in order for the orange to retain its dietary properties, it is recommended to eat it separately from other products, on your own. In addition, the orange fruit is one of the main sources of vitamin C.
- A pineapple … There is a common myth that pineapple is a natural fat burner in the body. However, this is not at all the case. Healing and useful in nutrition, this tropical fruit is considered for other features. In particular, it contains many enzymes that facilitate the digestive process. If pineapple is combined with foods that are high in fat, the latter will be absorbed more slowly. In addition, they will hardly be delayed.
- Banana … This fruit is mistakenly considered by women to be the evil enemy of diet. This is argued by the fact that banana contains a lot of starch, sugar, calories. However, this is only partially true. First, a banana is a great snack if you're on the road or haven't brought a healthy lunch with you to work. Two small bananas contain no more than 250 calories and only a couple of grams of fat. Unlike other fruits, banana does not irritate the stomach lining. Like an apple, it is high in fiber. If you want to grab a snack before heading to your workout, then a banana is the best choice for that. However, it should not be abused while on a diet.
- Watermelon … The number of calories is reduced to a minimum, there is a lot of water in it and it is especially pleasant to feast on it on a hot summer day. Watermelon contains a huge amount of vitamin B, and due to its regular use, the level of human activity significantly increases, it does not need frequent food consumption and, accordingly, loses excess weight.
Several decades ago, nutritionists developed a special grapefruit diet, which consisted in the fact that it was necessary to drink at least one glass of fresh juice per day, as well as eat several slices of this healthy fruit. Sitting on such a diet and following all its rules, many patients managed to lose from two to five kilograms in two weeks. In addition, if you eat several slices of the fruit at night, your sleep will be restful, and in the evening you can replace yogurt with grapefruit, which is a must in the process of losing weight.
Cereals and cereals for weight loss
Many people consider cereals to be high in calories, but nutritionists argue that they must be included in the diet. A portion of buckwheat, brown rice, millet or oatmeal contains a huge amount of carbohydrates and trace elements. These cereals need to be cooked correctly - in water, so that the cereals come out crumbly. Thus, they will be a valuable dietary product, the quality indicators of which will meet all the criteria.
Bran is an integral part of any dietary diet, because they perfectly cleanse the body of unnecessary substances. Bran has a coarse shell, which is not absorbed by the body, and, thanks to which, food residues are absorbed and removed from the digestive organs in a natural way.
Bran also contains a lot of B vitamins and various trace elements, so many nutritionists advise to include them periodically in your diet (for two to three weeks). It will also help you lose weight well.
Sprouted wheat, rye, oats, buckwheat are valuable products that are often included in the menu for those who want to lose weight. And also sprouted cereals have an excellent and beneficial effect on the entire body as a whole. It is recommended to consume several sprouted grains with sprouts no more than three millimeters a day.
Fast weight loss products: spices
Many herbs and seasonings not only give a spicy taste to food, but also have a positive effect on the body, in particular, contribute to weight loss.
The original seasoning - cinnamon will help to quickly lose excess deposits. Just half a teaspoon a day will be enough. It can easily replace sugar, thereby lowering its level in the blood. The higher the sugar values, the more kilograms a person gains.
Basil is an herb that helps to improve digestion and cures intestinal ailments. It is a source of beta-carotene and a powerful antioxidant that breaks down free radicals. In addition, this plant contains many vitamins and minerals. Chili is a spice that speeds up your metabolism, which in turn helps you burn more fat in your body. In addition, you cannot eat more than you should, since food with chili is quite spicy. It should be noted that the pungency of this pepper does not harm the stomach. On the contrary, it stimulates special digestive enzymes and protects against peptic ulcer disease. Clove has been shown to address a number of digestive problems - upset, bloating, nausea and vomiting. In addition, it destroys harmful parasites, fungi and bacteria in the digestive organs. Cumin is another herb that has a beneficial effect on digestion. The work of the gallbladder and pancreas is stimulated, the blood sugar level returns to normal, which allows you to control body weight, minimizes body fat.
Turmeric stabilizes the intestines, counteracts the occurrence of constipation during a diet. It also improves liver function.
Rosemary improves digestion, stimulates the gallbladder. This herb is considered ideal for athletes as it helps build muscle mass. Ginger lowers blood cholesterol levels, has a large supply of antioxidants that fight for the beauty and health of the skin.
Thyme is an herb that has a beneficial effect on the work of the stomach, is a preventive substance against gastritis.
It is recommended to add spices to dishes to taste every day to achieve a positive effect.
The menu of products for weight loss with different degrees of obesity
In order to lose 20 to 30 extra pounds, you need to include the following foods in your daily diet:
- Fresh vegetables - carrots, beets, eggplants, zucchini, cucumbers and tomatoes.
- Apples, pears, pineapple, tangerines and oranges.
- From cereals, you can eat buckwheat, rice and millet - everything must be boiled in water.
- From fermented milk products - kefir and sour milk. The daily rate is one or two glasses.
- Eat boiled fish two or three times a week.
- Season salads with olive oil.
- Green tea without sugar.
If your goal is to get rid of 10-15 kilograms, then include the following foods in the menu:
- Coarsely ground black bread with bran - 1 portion per day.
- Several types of cereals can be cooked three times a week.
- 100 grams of low-fat cottage cheese.
- Dried fruits and nuts (small handful).
If your weight is more than the prescribed norm by three to five kilograms, then you can also add the following to the above products:
- One spoonful of honey every day.
- Three times a week, you can eat low-fat cottage cheese in portions (no more than one hundred grams).
- A boiled piece of meat once a day or two.
- Two to three small pieces of biscuit biscuits.
- Boiled or baked unsalted potatoes - can be eaten once a week.
Healthy eating rules while dieting
In addition to the fact that during a diet for weight loss, you need to follow the menu, it is important to eat correctly, according to the regimen and in compliance with the basic recommendations:
- You can eat potatoes (only boiled or baked) no more than twice a week.
- Nutritionists do not recommend eating large quantities of bananas and grapes during the diet.
- Green coffee is a food product that will not only invigorate you in the morning, but also help you lose weight. The active component of green coffee - leptin - is responsible for the stable functioning of metabolic processes, and also participates in the breakdown of fats and suppressing appetite.
- If you have already practiced fasting days, then during this diet they can also be arranged at least once every seven days. You can not arrange apple fasting days, since these fruits will only cause a strong feeling of hunger.
- Even while dieting, breakfast remains the most important meal of the day. Be sure to include carbohydrate and protein foods in your morning diet - these are cereals, whole grain breads, durum pasta, seafood, and beans.
- For lunch, it is better to cook all kinds of soups and broths, steamed meat and fish, grilled vegetables and some fruits.
- During an afternoon snack, you can have a snack with low-fat yogurt or cottage cheese, nuts or a whole grain bread sandwich with a slice of boiled meat and seasoned with herbs.
- For a dietary dinner, the following products are suitable: various vegetable salads, casseroles.
- Food portions should not be large - no more than three hundred grams.
- It is recommended to eat fruit before lunch.
- Just 70 grams of dark dark chocolate a day - and you will forget what stress is. This is especially important for overweight people, since it is stressful situations that are often to blame for the fact that the metabolic process slows down. Beneficial compounds of components such as caffeine and theobromine have a positive effect on a person's well-being by reducing anxiety and stress levels. But it is worth noting: you only need to choose a chocolate bar that contains at least 70% cocoa.
- Eating peanuts on a regular basis will help your body speed up metabolic processes as well as burn calories. But it is important not to overdo it with the use of this nut, it simply cannot be eaten in unlimited quantities. The daily rate of the product is two tablespoons.
- Drinking plenty of fluids while losing weight is also very important. After all, if the body does not have the required water level, then the weight will go away for a long time and difficult, since metabolic processes will slow down, and the glucose level will decrease. You will often be bothered by headaches, weakness in the body, dizziness, and low blood pressure.
What foods to eat for weight loss - look at the video:
Products for the dietary menu can be very diverse, the main thing is that all meals should be portioned. It's important not to overeat. Everyone who wants to lose weight should learn more about the properties of slimming products and, on their own or with the help of a nutritionist, compose the most optimal menu for him.
