Not all calories are equal. Each product is broken down and absorbed in the body in its own way and has a different effect on the feeling of hunger and satiety and on the hormonal state. So, what can you eat to not only avoid gaining weight, but also lose weight?
whole eggs
There was a time when people tried to eat no more than 2-3 chicken eggs per week, since it was believed that excessive yolk consumption increases cholesterol levels and contributes to the development of atherosclerosis and coronary heart disease. Today this opinion has been proven wrong.
In addition, a regular chicken egg is the best product that anyone who wants to lose weight should eat! Eggs contain a lot of protein, healthy fats and also fill you up for a long time, despite their low calorie content.
An experiment was carried out in which 30 overweight women ate eggs instead of buns for breakfast. All subjects noted that they felt fuller longer after the egg breakfast and generally ate less at subsequent meals. After 2 months, a follow-up weighing showed that these women had lost more weight than the control group who consumed the baked breakfast.
Eggs contain an amazing amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal hassle.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other greens are high in fiber and low in carbohydrates and calories.
By adding green leafy vegetables to your meal, you visually increase the volume of the plate and load it with a large amount 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 further reduces calories.
Salmon
Salmon is the healthiest fish. It is also filling, although it contains relatively few calories.
This fish is high in quality proteins, 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 unsaturated fatty acids, which suppress inflammation in the body and participate in fat metabolism.
If salmon isn't your thing, try mackerel, sardines, herring and flounder. These fish are also very useful.
Cruciferous vegetables
Broccoli, cauliflower, white and red cabbage, and Brussels sprouts contain lots of fiber, vitamins, and protein. Of course, vegetables cannot be compared to meat or legumes in terms of protein content, but cruciferous vegetables contain much more protein than any other vegetable.
The combination of fiber and protein and its low energy value make all types of cabbage the best food for anyone losing weight.
Did you know that cruciferous vegetables contain a substance that prevents the development of cancer?
Lean beef and chicken breast
Meat is often blamed for all sorts 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 proteins contain several essential amino acids that are not found in plant foods. This means that you need to eat meat, but what about all its secondary properties?
You should choose lean meats, ask the butcher to remove all visible fat, and choose lean beef and veal. An excellent option would be rabbit, turkey and chicken breast. By the way, these products are the first meat products for complementary feeding of babies.
A large amount of protein makes meat indispensable on the menu. A high-protein diet helps you burn 80 to 100 more calories since it takes a lot of energy to break down the protein molecule.
Studies show that increasing your protein ratio to 25-30% can reduce your risk of an eating disorder by 60% and lose an additional 300 grams of weight.
If you follow a low-carb diet, you can even allow yourself fatty meats, within reasonable limits, of course. But if you simply began to eat less, without reducing this or that nutrient, then give preference to lean meat.
Boiled potatoes
Roasted, fried, baked potatoes, french fries. . . Everyone loves potatoes, but try to limit their consumption and other starchy vegetables while losing weight.
However, with the right approach, this product will help you not only fight hunger, but also lose weight. It is boiled potatoes that have the highest saturation index. Combining it with a small portion of meat or an egg and a salad of leafy vegetables, you will be able to satisfy yourself and forget about hunger for many hours, which rarely happens among people who diet.
Don't give up 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 deservedly popular among bodybuilders and fitness models, especially during the competitive period, when it is necessary to dry quickly.
Tuna can be grilled, baked, or made into salads with canned fish. Please note that to reduce the total calorie content, it is better to take canned tuna without oil.
legumes
Lentils, kidney beans, chickpeas, and other beans are rich in protein, complex carbohydrates, and fiber. Dishes made from these products (side dishes, soups, salads) are not only tasty, but also very healthy and leave you satisfied for a long time.
Legumes can cause digestive disorders and increased gas formation, so cook them carefully and do not eat many at once.
soups
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 a suitable food and make a soup with it?
A cup of vegetable soup will satisfy you better than a cup of salad, and you'll get even fewer calories. But do not forget that you should not eat only pepper, carrot and cabbage soup for a long time. You need to diversify your menu with protein foods (meat, eggs, fish) and carbohydrates (porridges).
Curd
One of the best products for weight loss! Cottage cheese is made from cow's milk, which means that it contains all the beneficial properties of dairy products: a large amount of calcium, protein and vitamins. Low-fat cottage cheese usually contains a minimum of calories, carbohydrates and a maximum of protein.
However, the lower the fat content of cottage cheese, the worse its taste. Some people find it difficult to eat, so they add sour cream and sugar. But for those who want to lose weight, this method is not suitable. To improve the taste of cottage cheese, you need to mix it with fruits and berries, make stews with it, add a little to porridge, and prepare spreads for sandwiches. By the way, these methods work well for children who refuse to eat dairy products.
Avocado
The avocado is a unique fruit. While most fruits are packed with fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite its high fat content, this fruit has a low calorie density due to the large amount of water.
Avocado goes great with almost any salad and it's not just about the flavor. The unsaturated fats, especially oleic acid, from avocados have been shown to increase nutrient absorption from potatoes and leafy greens by up to 15 times!
Apple vinager
This product is incredibly popular among followers of a healthy lifestyle. Apple cider vinegar is used as a dressing for salads, vinaigrettes and is even diluted with water and drunk.
It is believed that adding apple cider vinegar to dishes, especially those rich in carbohydrates, allows you to feel full faster and better and eat 250 to 300 fewer calories during the day.
An experiment was carried out in which obese people were administered between 15 and 30 ml of apple cider vinegar per day. After 3 months, they lost 1. 5 to 2 kg more weight than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also helps with long-term weight loss.
Walnuts
Although nuts contain a lot of fat, they do not make you fat, but they do help you lose weight.
Nuts are great for quick snacks and are high in protein, fiber, and unsaturated fat. Regular consumption of small amounts of nuts (1 handful per day) helps to improve the body's metabolic processes and reduce weight. It has been shown that people who eat nuts regularly are slimmer and healthier than those who avoid them.
You don't need to focus solely on almonds or walnuts. Try different types: pistachios, cashews, macadamia, peanuts, hazelnuts. But try to control yourself, remember that excess consumption of any product, even the healthiest, is unacceptable.
whole grains
The most necessary cereals when it comes to losing weight are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oats contain a large amount of beta-glucan and fiber, which provide long-lasting satiety and help improve metabolism. Unpolished brown rice is high in vitamin B, 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 a minimum of fiber, vitamins and other useful substances, but there are so many simple carbohydrates that it is not even worth thinking about losing weight.
Even on a low-carb diet, you can afford to eat a little side dish or porridge from time to time. 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 condiments help you lose weight? Chili peppers top the list of fat-burning spices. The capsaicin contained in chili reduces appetite and improves fat burning. You can get this substance both from pepper and from special weight loss medications. However, regularly consuming foods that are too spicy can lead to the development of tolerance to capsaicin, so be careful not to consume too much capsaicin or you may not be able to reap all of its benefits.
fruit
All experts agree that fruits should be included in the menu. People who eat 2 to 5 servings of fruit a day are believed to be much healthier than those who don't.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes some fruits a blessing for those who want to lose weight.
Apples, pears, apricots and plums can be eaten as well, they can be added to porridge and salads. When eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when you are losing weight, give up bananas and grapes. They contain a lot of sugar and starch, which 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 (in the absence of diets and exercise) helped them lose up to 1. 5 kilograms without any extra effort.
Grapefruits reduce cellular resistance to insulin and help improve metabolism.
Eat half a grapefruit as a snack. This way you will get a lot of vitamin C, fiber and beat hunger for a few more hours.
chia seeds
Chia seeds, which are now gaining popularity, are considered a superfood. In chia, 90% of all carbohydrates are fiber, which makes these seeds essential in any diet. Chia absorbs 10 to 12 times its own weight in water and the resulting volume 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 is made up almost entirely of medium chain triglycerides (MCT). Although they are classified as saturated fats, they are considered very healthy. MCTs saturate well, increase energy metabolism and help burn excess fat.
But do not forget that coconut oil should not be added to salads together with olive oil, but instead of it. Although you should not give up olive oil completely, since it is also very healthy. Simply alternate these oils, but do not combine them.
Yoghurt
Another great dairy product that also contains probiotics to help your gut.
Normal intestinal function will not only protect you from intestinal problems, but will also prevent leptin resistance, which is one of the causes of obesity.
Surprisingly, but it's true: a glass of low-fat, rather than low-fat, yogurt reduces the risk of weight gain and developing type 2 diabetes. You shouldn't buy low-fat yogurt frequently, as it has a lot of added sugars so that it is as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you want something sweet? But milk chocolate is prohibited because it contains a lot of sugar and fat. Try dark chocolate. It has an unusual taste, you don't want to eat a whole bar in one sitting, as it quickly satisfies the need for sweets.
An interesting experiment was carried out. The volunteers ate several squares 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 be truly effective if the drinking regimen is not followed. Water participates in all body processes, eliminates waste and toxins, maintains 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 still water per day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the liquid calculation, please note 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 water deficit in your body. Try to avoid those moments. Limit the consumption of coffee and other diuretic products, they dehydrate and alter the body's metabolic processes.
Eat a balanced diet, exercise regularly and believe in yourself!