Not all calories are created 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, as well as on the hormonal state. So what can you eat to not only avoid gaining weight, but also lose weight?
Whole eggs
At one time, people tried to eat no more than 2-3 chicken eggs per week, as it was believed that excessive consumption of yolks would increase cholesterol levels and contribute to the development of atherosclerosis and coronary heart disease. Today, this opinion has been proven wrong.
Moreover, a regular chicken egg is the best product for those who want to lose weight! Eggs contain a lot of protein and healthy fats, and despite their low calorie content, they fill you up for a long time.
An experiment was conducted in which 30 overweight women ate eggs for breakfast instead of bread rolls. All subjects noted that they felt full longer after the egg breakfast and ate less overall at subsequent meals. After 2 months, a follow-up assessment showed that these women had lost more weight than the control group who ate a fried breakfast.
Eggs contain an amazing amount of nutrients, so if you add them to your diet, you can survive almost any diet with minimal discomfort.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other greens are rich in fiber and low in carbohydrates and calories.
If you add leafy greens to your meal, you visually increase the volume of the dish and fill it with a huge amount of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.
Diets with more greens have been shown to encourage people to eat less, further reducing calories.
Salmon
Salmon is the healthiest fish. It is also very satisfying, although it contains relatively few calories.
This fish contains high quality protein, healthy fats and essential nutrients. Salmon, like other seafood, contains iodine, which is necessary for the normal functioning of the thyroid gland, which regulates all metabolic processes in the body. It is believed that a large part 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 you don't like salmon, try mackerel, sardines, herring and flounder. These fish are also very useful.
Cruciferous vegetables
Broccoli, cauliflower, white and red cabbage, and Brussels sprouts contain a lot of fiber, vitamins and protein. Of course, vegetables can't be compared to meat or legumes in terms of protein content, but cruciferous vegetables contain far more protein than any other vegetable.
The combination of fiber and protein and the low energy value make all types of cabbage the best food for any diet.
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 remember that it is very difficult to create a balanced diet without meat. Animal proteins contain many essential amino acids that cannot be found in plant foods. That means you have to eat meat, but what about all the side effects?
You should choose lean meats, ask your butcher to trim off all visible fat, and choose lean beef and veal. Rabbit, turkey and chicken breast are excellent options. By the way, these products are the first meat products for supplementary feeding of babies.
The large amount of protein makes meat indispensable on the menu. The protein-rich diet itself helps to burn 80-100 more calories, since breaking down the protein molecule requires a lot of energy.
According to studies, increasing the protein ratio by 25-30% can reduce the risk of an eating disorder by 60% and an additional 300 grams of weight loss!
If you follow a low-carb diet, you can even indulge in fatty meats, within reason, of course. But if you simply started eating less without reducing this or that nutrient, then give preference to lean meat.
Boiled potato
French fries, fries, fries, fries. . . Everyone loves potatoes, but when trying to lose weight, they try to limit their consumption and other starchy vegetables.
However, with the right approach, this product helps not only to cope with hunger, but also to reduce excess weight. Boiled potatoes have the highest satiety index. Combined 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 for dieters.
Don't give up on potatoes. It contains a lot of potassium, which the body needs to regulate 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 competition season, when you need to dry out quickly.
Tuna can be grilled, baked, or canned fish can be made into a salad. Please note that it is better to eat canned tuna without oil to reduce the total calories.
They are legumes
Lentils, beans, chickpeas and other beans are high in protein, complex carbohydrates and fiber. The dishes made from them (side dishes, soups, salads) are not only tasty, but also very healthy and ensure long-lasting satiety.
Legumes can cause indigestion and increased gas formation, so cook them carefully and don't eat a lot at once.
Soups
Moderate calorie foods encourage people to eat less. Products with these properties usually contain a lot of water, fiber and vitamins. Why not add water to a suitable food and make a soup out of it?
A cup of vegetable soup fills you up more than a cup of salad and has even fewer calories. But don't forget that you shouldn't eat only soup made of peppers, carrots and cabbage for a long time. You need to diversify the menu with protein (meat, eggs, fish) and carbohydrate (porridge) dishes.
Cottage cheese
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 minimal calories, carbohydrates and maximum protein.
However, the lower the fat content of the curd, the weaker the taste. Some people find it difficult to eat, so they add cream and sugar. But for those who want to lose weight, this method is not suitable. In order to improve the taste of cottage cheese, it is worth mixing it with fruit and berries, making casseroles, putting a little of it next to porridge, spreading it on a sandwich. 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 full of fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite its high fat content, this fruit has a low calorie density due to its high water content.
Avocado goes well with almost any salad, and it's not just about the taste. The unsaturated fats in avocados, especially oleic acid, have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables by up to 15 times!
Apple vinegar
This product is incredibly popular among those who follow a healthy lifestyle. Apple cider vinegar is used as a dressing for salads and vinaigrettes, and is even drunk diluted with water.
It is believed that adding apple cider vinegar to meals, especially those high in carbohydrates, will make you feel fuller faster and better and eat 250-300 fewer calories later in the day.
An experiment was conducted in which obese people were given 15-30 ml of apple cider vinegar per day. After 3 months, they lost 1. 5-2 kg more than the control group.
Apple cider vinegar prevents spikes in blood sugar and insulin, which also helps with long-term weight loss.
Nuts
Although walnuts contain a lot of fat, they do not make you fat, but 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 walnuts (1 handful per day) improves the body's metabolic processes and reduces weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
Don't just focus on almonds or walnuts. Try different varieties: pistachios, cashews, macadamias, peanuts, hazelnuts. But try to control yourself, remember that excessive consumption of any product, even the healthiest, is unacceptable.
Whole grains
When losing weight, the most necessary cereals are those that contain minimal gluten. These include oats, brown rice and quinoa. Oatmeal contains a huge amount of beta-glucan and fiber, which ensure long-lasting satiety and help the metabolism. Unpolished brown rice is rich in B vitamins, 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 grains contain minimal 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 allow yourself to eat a small side dish or porridge every now and then. If you prefer a balanced diet, start your day with a bowl of oatmeal. This is the best breakfast, and not just for those who want to lose weight at home.
Chili
Did you know that spices help you lose weight? Chili peppers lead the list of fat-burning spices. The capsaicin found in chili reduces appetite and increases fat burning. You can also get this substance from pepper and special weight loss products. However, regular consumption of overly spicy foods can lead to the development of capsaicin tolerance, so be careful not to overdose on capsaicin or you may not be able to reap its full benefits.
Fruits
All experts agree that fruits should be included in the menu. It is believed that those who eat 2-5 servings of fruit per day are much healthier than those who do not.
Although fruits are high in sugar, they contain a lot of water and fiber. Due to their low calorie content, some fruits are a blessing for those who want to lose weight.
Apples, pears, apricots and plums can be eaten as they are, they can be added to porridges and salads. It is almost impossible to exceed the daily calorie intake by consuming fruit. Although there are exceptions: if you lose weight, give up bananas and grapes. They contain a lot of sugar and starch, and this 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 were weighed after 12 weeks and found that eating this fruit (in the absence of diet and exercise) lost up to 1. 5 kilograms without any extra effort.
Grapefruit reduces insulin resistance in cells and improves metabolism.
Eat half a grapefruit as a snack. This way, you will get a lot of vitamin C and fiber and fight hunger for a few more hours.
Chia seeds
The increasingly popular chia seeds are considered a so-called superfood. 90% of all carbohydrates in chia are fiber, which makes these seeds essential in any diet. Chia absorbs 10-12 times its own weight in water, and the resulting amount of food fills the stomach and creates a feeling of fullness.
Although this product is believed to suppress appetite, there is no conclusive 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 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. Although olive oil should not be completely abandoned, as it is also very healthy. Just alternate these oils, but don't mix them.
Yogurt
Another great dairy product that also contains probiotics to help your gut.
Normal intestinal function not only protects against intestinal problems, but also prevents leptin resistance, which is one of the causes of obesity.
It's surprising, but true: A glass of regular-fat yogurt, rather than low-fat, reduces the risk of weight gain and type 2 diabetes. You shouldn't buy low-fat yogurt often because they add a lot of sugar to make it as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you crave something sweet? But milk chocolate is forbidden because it contains a lot of sugar and fat. Try the dark chocolate. It has an unusual taste, you don't want to eat a whole slice at once, because it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate several squares of chocolate and were offered pizza an hour later. 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 really effective if you don't follow the drinking regime. Water participates in all processes of the body, removes waste products and toxins, and maintains the 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 intense physical activity. Try to drink only plain, non-carbonated water, at least one and a half liters per day. 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 that if you feel thirsty, it means that your body is already severely dehydrated. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, they dehydrate and disrupt the body's metabolic processes.
Eat a balanced diet, exercise regularly and believe in yourself!