To lose weight, you don’t have to exhaust yourself with strict diets. You can also include foods in your daily diet that burn more calories than they contain. Dieting should not only be healthy but also tasty. Healthy eating is not a 2-3 week diet but a lifestyle. It is accompanied by a lack of sports, good sleep and bad habits.
Mechanism of fat burning effect of some foods
For the normal functioning of any system, the body needs fats, proteins and carbohydrates. Their proportion depends on a person's age, body mass index, and level of physical activity. The introduction of fat-burning foods into the diet promotes gradual weight loss without compromising health.
The mechanism of fat burning is related to the ability of certain foods to positively affect weight loss. This is possible due to the beneficial properties of the ingredients that make up the diet:
- Saturation of the body - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, cereals and eggs.
- Boost Metabolism - Pineapple contains bromelain, which speeds up metabolism (metabolism) and burns fat.
- Cleansing - Fruits and vegetables are natural antioxidants. They remove toxins from tissues and organs.
- Negative calorie content - celery, which contains fewer calories than the body spends to process it.
- Removing excess fluid - cucumbers, parsley and apples remove excess water from the body, which has a positive effect on weight loss.
The top 5 slimming product
5 foods to lose weight will help you achieve the desired shape. Their regular use not only eliminates extra pounds but also improves the functioning of the whole body. This is due to the content of vitamins, micro and macro elements in foods. Add these foods to your diet - and you’ll be balanced, healthy, nutritious.
Cereal
Oatmeal is a favorite breakfast for many dieters. It contains as much protein as eggs. The composition of oats contains useful substances for weight loss:
- Dietary Fiber - Fills your stomach so you feel full until your next meal.
- Amino Acids - Valine provides energy, increases muscle growth, arginine removes uric acid.
- Vitamins - boost metabolism, strengthen immunity.
Here are some tips for cooking and consuming oatmeal:
- Make your porridge from unrefined cereals - they contain more nutrients than cereals.
- Cover the oats with water 30 minutes before cooking. The less porridge they cook, the more nutrients are left in it.
- Sprinkle flax seeds, berries or nuts on the finished dish. Cut out the sugar.
Natural yogurt
Of the fermented dairy products, natural yogurt is the best for weight loss. It is low in calories, high in protein and calcium. Useful properties of yogurt for weight loss:
- restoration of intestinal function due to lactose and bifidobacteria;
- improving metabolic processes;
- constipation prevention;
- removal of toxins;
- reducing bad cholesterol levels.
Yogurt is considered natural if its shelf life does not exceed 14 days. Other foods are made with added preservatives and do not help you lose weight. You can use the yoghurt as a stand-alone meal or as a salad dressing.
Egg
A medium-sized chicken egg contains 80 kcal and contains more than 12 g of protein. Eat 2 boiled eggs for breakfast and you won’t be hungry until lunch. The protein in egg white helps increase muscle mass by burning fat. Hard eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g and a lot of vitamins.
If you want to eat apples for your shape, follow the cooking tips:
- Boil hard eggs, soft-boiled eggs, poached eggs. You can make a steamed omelette.
- Mix the eggs with the oatmeal. For lovers of fried eggs, it is better to add minimal oil and more spinach, tomatoes and onions.
- Don’t eat yolk unless you want to increase your bad cholesterol levels.
- Eat chicken, quail, goose and duck eggs.
Fatty fish
U. S. nutritionists have found that consuming fatty fish reduces weight. It’s all about the omega-3 acid found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:
- speeds up metabolism;
- reduce the craving for sweets;
- calms the nerves;
- eliminates the risk of overeating.
Useful tips:
- Eat fatty fish 3 times a week.
- Choose from wild salmon, sardines, trout and duck. They contain little mercury compared to other inhabitants of the oceans or seas.
- Fry fish, roast with vegetables, or cook with herbs.
Leafy vegetables
Untreated, thermally fresh greens are used in many diets. This is due to the high dietary fiber content. They regulate the digestive process, reduce appetite. The best leafy greens for weight loss:
- cabbage- Contains vitamins A, C, K, removes accumulated toxins from the liver. Eat raw cabbage to have more benefits than cooking cabbage.
- Lettuce salad- rich in vitamins C, A and K. Consumption of lettuce leaves improves fat metabolism, thereby losing pounds.
- Spinach- rich in magnesium, which supports normal heart function. Calorie content - 22 kcal / 100 g. Add fresh herbs to salads, soups or sauces.
- Beetroot- Contain 40 kcal / 100 g, added as a side dish or to soups.
- Rukkola- removes excess water from the body. There are only 22 calories in 100 g of herbs. Tear up the arugula with your hands, add fresh to the finished food.
Slimming vegetables
You may lose weight by eating more fresh vegetables. These vegetables are low in calories, starch and sugar:
- Jerusalem artichokes, sweet potatoes (yam) - reduces appetite;
- pumpkin, carrots, artichokes, green onions - eliminates constipation;
- cucumbers, eggplant, zucchini, tomatoes, cauliflower - remove excess liquid;
- beets, peppers, pumpkins, celery, broccoli - burn fat;
- zucchini, Swiss chard, cayenne pepper, brussels sprouts - speeds up metabolism.
Eat vegetables raw, steamed or salted, without salt. Eat boiled or fried sweet potatoes. It contains many nutrients that are essential for dietary nutrition.
Dairy products that burn fat
Eat only low-calorie fermented dairy products. Contains calcitriol, which promotes fat burning. Remove whole milk from your diet - it contains a lot of insoluble fat, which is then put on your stomach or thighs.
The best dairy products for weight loss:
- Cottage cheese- consists of protein, eliminates calcium deficiency and reduces appetite. To lose weight, eat cottage cheese without additives - sour cream, jam or sugar.
- Hard cheese- a small piece of parmesan, which is consumed for lunch, eliminates the craving for sweets, stimulates the metabolism.
- Serum- speeds up metabolism, burns subcutaneous fat.
Body-safe sweets
During weight loss, many find it difficult to give up candy. But diet prohibits the consumption of fast carbohydrates. It is a mistake to completely exclude such an ingredient from the diet. Sweets that do not spoil the shape:
- Berries- Blueberries, raspberries, watermelons, currants and blueberries speed up the metabolism. They make up for carbohydrate deficiency. It is useful to eat fresh berries and make smoothies from them.
- Fruits- contain vitamins, fiber and pectin. Fat burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use them to make salads with low-fat yogurt.
- bitter chocolate- quenches hunger, improves vascular tone and brain function. Eat 1-2 50-100 g tiles per week.
- Honey- contains a lot of calories, so add 1 tsp. in tea or ready meals.
- Sorbet- they are made by freezing fresh fruit and adding syrup. Dessert is fat-free, and digesting cold foods requires a lot of energy from the body.
- Cinnamon- burns fats, lowers sugar. Add spice to kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ tk. cinnamon. This drink eliminates subcutaneous fat.
Other slimming products
Other weight loss products help you get rid of extra pounds:
- Apple vinegar- breaks down fatty compounds, cleanses the blood. Dilute with 1 tbsp. l. vinegar in a glass of water and drink in the morning before meals.
- Papaya- consists of enzymes that break down proteins. Eat 100 grams before or after meals.
- Coconut milk- contains useful substances, relieves hunger well. Replace with cooking oils.
- Ginger- speeds up metabolism thanks to the essential oils it contains. Add ginger to ready meals, mix with water and lemon.
- Chili- contains capsaicin, which burns excess calories and speeds up metabolism.
- red wine- stimulates protein production, which prevents the accumulation of fat. Drink dry wine - low in calories, breaks down enzymes for better absorption.
- Garlic- activates metabolic processes, prevents the build-up of fat on the side and abdomen.
- Almond- saturates the body with healthy fats. Only 40% of these are absorbed, so nuts leave no extra calories.
Weight loss rules with fat burning products
A diet with fat burners should be balanced and varied. To lose weight, follow a few rules:
- Eliminate high-calorie, high-carbohydrate foods from your diet.
- Check the amount of water you drink - 1, 5-2, 5 liters per day.
- Keep track of your calories. A woman needs 1100-1200 kcal per day, a man - 1500-1700 kcal.
- Swimming, walking or jogging can help you lose weight faster.
- Eat fruit, cereals for breakfast, fatty fish for lunch, and vegetables, eggs, or meat for dinner.
- For normal gastric function, drink kefir or yogurt 3-4 times a week.
- Dine 2-3 hours before bedtime. Drink kefir before bed if hunger is difficult to quell.
- Eat often - 4-5 times a day, but in small portions - 200-300 g.
- It gives up sugar, salt, sweet and strong alcohol.
- Choose healthy cooking methods such as grilling, steaming, steaming or baking.