Not all calories are created equal. Each product is broken down and absorbed in the body in its own way and has different effects on feelings of hunger and satiety as well as hormonal status. So what can you eat to not only not get fat, but also lose weight?
Whole eggs
Previously, people tried to eat no more than 2-3 chicken eggs per week, as it was believed that excessive consumption of yolks increases cholesterol levels and contributes to the development of atherosclerosis and coronary heart disease. Today it has been proven that this opinion was 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 and healthy fats and, despite their low calorie content, keep you full for a long time.
An experiment was conducted in which 30 overweight women ate eggs instead of rolls for breakfast. All subjects found that they felt fuller for longer after eating eggs and ate less overall at subsequent meals. After two months, a follow-up study showed that these women had lost more weight than the control group who ate the baked breakfast.
Eggs contain an amazing amount of nutrients. So adding them to your diet will help you get through almost any diet with a minimum of discomfort.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other vegetables are rich in fiber and low in carbohydrates and calories.
By adding leafy vegetables to your food, you visually increase the volume of the dish and load it with a huge amount of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.
Diets higher in greens have been shown to result in eating less, which in turn leads to further calorie reduction.
Salmon
Salmon is the healthiest fish. It also fills you up well even though it contains relatively few calories.
This fish is rich in high-quality protein, healthy fats and essential nutrients. Like other seafood, salmon 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 unsaturated omega-3 fatty acids, which suppress inflammation in the body and are involved 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 as well as the low energy value make all types of cabbage the best food for those who are 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 you have to eat meat, but what about all its secondary properties?
You need to choose lean meat, ask the butcher to remove any visible fat, and opt for lean beef and veal. An excellent option would be rabbit, turkey and chicken breasts. By the way, these products are the first meat products to be fed to babies.
A high protein content makes meat an indispensable part of the menu. A high-protein diet alone will help you burn 80-100 more calories because it takes a lot of energy to break down the protein molecule.
Studies show that increasing protein by 25-30% can reduce the risk of an eating disorder by 60% and lose an additional 300 grams of weight!
If you eat a low-carbohydrate diet, you can even afford fatty meat, within reasonable limits of course. But if you just started eating less, without giving up this or that nutrient, then give preference to lean meat.
Cooked potatoes
Jacket potatoes, fried, baked, fries. . . Everyone loves potatoes, but they 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 excess weight. Boiled potatoes have the highest satiety index. If you combine it with a small portion of meat or an egg and a leafy vegetable salad, you can fill up and forget about hunger for many hours, which rarely happens with dieters.
Don't skip 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 very popular among bodybuilders and fitness models, especially during the competition phase when you need to dry out quickly.
Tuna can be grilled, baked or canned into salads. Please note that to reduce the total calorie content, it is better to consume canned tuna without oil.
legumes
Lentils, beans, chickpeas and other beans contain a lot of protein, complex carbohydrates and fiber. Dishes made from these products (side dishes, soups, salads) are not only delicious, but also very healthy and keep you full for a long time.
Legumes can cause indigestion and increased gas production. Therefore, cook them carefully and do not eat a lot at once.
Soups
Foods with moderate calorie content encourage you 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 out of it?
A cup of vegetable soup is more filling than a cup of salad and you consume even fewer calories. But do not forget that you should not eat only soup made from peppers, carrots and cabbage for a long time. You need to diversify your menu with protein (meat, eggs, fish) and carbohydrate (porridge) foods.
cottage cheese
One of the best products for losing weight! Cottage cheese is made from cow's milk and therefore contains all the beneficial properties of dairy products: a lot of calcium, protein, vitamins. Low-fat cottage cheese generally contains a minimum of calories, carbohydrates and a maximum of proteins.
However, the lower the fat content of the cottage cheese, the worse its taste. Some people find it difficult to eat anything at all, so they add sour cream and sugar. But this method is not suitable for those who want to lose weight. To improve the taste of cottage cheese, you should mix it with fruits and berries, make casseroles from it, add some to the porridge and prepare spreads for sandwiches. By the way, these methods work well for children who refuse to eat dairy products.
avocado
Avocado is a unique fruit. While most fruits are high in 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 water content.
Avocado goes well with almost every salad, and it's not just a question of taste. The unsaturated fats, especially oleic acid, from avocados have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables by up to 15 times!
Apple Cider Vinegar
This product is very popular among adherents of a healthy lifestyle. Apple cider vinegar is used as a dressing for salads and vinaigrettes and is even diluted with water and drunk.
Adding apple cider vinegar to dishes, especially those high in carbohydrates, is believed to make you feel fuller quicker and better, and later eat 250-300 fewer calories throughout the day.
An experiment was conducted in which overweight people were given 15-30 ml of apple cider vinegar daily. After 3 months, they lost 1. 5–2 kg more weight than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also helps with long-term weight loss.
nuts
Although nuts contain a lot of fat, they do not make you fat but rather help you lose weight.
Nuts are ideal for quick snacks and contain a lot of protein, fiber and unsaturated fatty acids. Regular consumption of small amounts of nuts (1 handful per day) contributes to improving metabolic processes in the body and weight loss. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
There's no need to just focus on almonds or walnuts. Try different varieties: pistachios, cashews, macadamia, peanuts, hazelnuts. However, try to control yourself. Remember that excessive consumption of any product, even the healthiest, is unacceptable.
full grain
The most important grains for losing weight are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oatmeal contains a large amount of beta-glucan and fiber, which ensure a long-lasting feeling of satiety and help improve metabolism. Unpolished brown rice is rich in B vitamins, while quinoa is rich in protein, manganese and magnesium.
Always read labels carefully as whole grains are often actually refined grains. Peeled, crushed and steamed grains contain a minimum of fiber, vitamins and other useful substances, but there are so many simple carbohydrates that it is not worth even thinking about losing weight.
Even on a low-carb diet, you can afford to eat a small side dish or porridge every now and then. If you prefer a balanced diet, start every day with a bowl of oatmeal. This is the best breakfast, not only for those who want to lose weight at home.
chili
Did you know that spices help you lose weight? Chili peppers top the list of fat-burning spices. The capsaicin contained in chili reduces appetite and promotes fat burning. You can get this substance both from pepper and from special weight loss medications. However, regularly consuming excessively spicy foods can lead to the development of capsaicin tolerance. Therefore, be careful not to consume too much capsaicin or you may not get the full benefit from it.
fruit
All experts agree that fruits should be on the menu. It is believed that people who eat 2-5 servings of fruit every day are much healthier than those who do not eat it.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes some fruits a godsend for those who want to lose weight.
Apples, pears, apricots, plums can be eaten just like that, you can add them to porridge and salads. Eating fruit makes it almost impossible to exceed your daily calorie intake. Although there are exceptions: Avoid bananas and grapes when losing weight. 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 (without diet and exercise) helped them lose up to 1. 5 kilograms without extra effort.
Grapefruits reduce cells' insulin resistance and help improve metabolism.
Eat half a grapefruit as a snack. This way you get lots of vitamin C and fiber and can satisfy your hunger for a few more hours.
Chia seeds
Chia seeds, which are now becoming increasingly popular, are considered a so-called superfood. In chia, 90% of all carbohydrates are fiber, which makes these seeds essential in every diet. Chia absorbs 10 to 12 times its own weight in water and the resulting amount 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 consists almost entirely of medium-chain triglycerides (MCTs). Although they are saturated fats, they are considered very healthy. MCTs fill you up well, increase energy metabolism and help burn excess fat.
However, do not forget that coconut oil should not be added together with olive oil, but rather added to salads. However, you shouldn't completely avoid olive oil as it is also very healthy. Just alternate these oils, but don't combine them.
yogurt
Another great dairy product that also contains probiotics to help your gut.
Normal intestinal function not only protects you from intestinal problems, but also prevents leptin resistance, which is one of the causes of obesity.
Surprising but true: A glass of regular-fat yogurt instead of low-fat yogurt reduces the risk of weight gain and developing type 2 diabetes. You shouldn't buy low-fat yogurt often because it has a lot of added sugar, making it just as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you want something sweet? However, milk chocolate is forbidden because it contains so much sugar and fat. Try dark chocolate. It has an unusual taste, you don't want to eat a whole bar at once, as it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate several pieces 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 you do not adhere to the drinking regime. Water is involved in all processes in the body, removing waste and toxins and maintaining water-salt and acid-base balance.
It is recommended to drink 25-50 ml per kilogram of body weight. Drink more in hot weather and during vigorous physical activity. Try to drink only plain non-carbonated water every day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the liquid calculation. Keep this in mind.
Drink evenly throughout the day, 1/2-1 glass every hour. Remember: If you feel thirsty, it means that your body is already in a significant water deficit. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, as they dehydrate and disrupt metabolic processes in the body.
Eat a balanced diet, exercise regularly and believe in yourself!