Losing extra pounds is impossible without a change of diet. This is the main reason for gaining unnecessary weight, which means that you have to work on it first of all. The answer to the question of what foods you should eat to lose weight is not as strict as one might imagine. There are many different foods and dishes that can be prepared from it without losing the enjoyment of the food.
How to eat properly to lose weight
There is a simple rule for weight loss: the calorie intake must exceed their intake in the body. That is, to achieve weight loss at home without strenuous training, you need to monitor the calorie content of food. The most effective in this regard are vegetables. Their energy value is minimal. In addition to greens, protein and carbohydrates must be provided to the body. We get them from lean meat, dairy products. It is important not to get carried away by burning fat, but to fully nourish the body and satisfy its need for all substances.
What foods can you lose weight fast
When you need to lose weight fast, many people prefer to limit themselves to products as much as possible, but even now you can drink plenty of green tea, cranberry and pomegranate juices, eat asparagus and seaweed. The tomatoes are perfectly complemented by the broccoli and the lettuce leaves are perfectly complemented by the tofu cheese. All of these foods are low in calories. It is useful to eat such foods raw, or you can cook, boil, bake and burn fat.
How much to eat
The metabolic rate is highly dependent on the individual. So, if you eat infrequently, then your metabolism slows down and it is enough to eat plenty once a day to gain weight. For this reason, you should eat many times, but slowly. The best option is to eat 3 times a day and between meals you are allowed to eat a piece of a healthy product, for example, grapefruit or a portion of cottage cheese.
What you can eat while losing weight
It is not just what you eat that matters, but how you do it. Apart from the fact that the menu of a person losing weight should consist of low calorie foods, you need to learn how to combine them properly, then all the beneficial substances will be absorbed and will help improve metabolism. When you eat the required rule of healthy foods with the right combination, you get saturated in the body, but not a drop goes to body fat, because the intestines are stimulated and the fat does what we need, it burns.
Thus, meat products, fish and eggs are best combined with non-starchy vegetables. Dairy products are effectively digested with sweet fruits and green vegetables. Cheese and cheese are best eaten at the same meal with sour fruits, tomatoes. Cream helps digest cereals and legumes. Nutritious nuts can be placed side by side on the same plate as vegetables.
Products for weight loss - list
There are foods that should be included in the diet of anyone who gets rid of extra pounds. Answering the question with which products you can lose weight, we offer the top seven:
- Greenery. This idea includes lettuce, spinach, seaweed, broccoli, asparagus, hot peppers. These products are an excellent source of fiber, minerals and vitamins, remove excess fluid.
- Legumes. Eat them for lunch. The benefits of these products are good saturation of the body, high protein content, low calorie content, long-term energy supply.
- Tomatoes and cucumbers. You can eat these foods with almost no restrictions due to their low calorie content. In addition, it is rich in antioxidants that cleanse the body and the leptin contained in vegetables regulates appetite and has a positive effect on metabolism.
- Papaya. If you make it a rule to eat it in the morning before meals, you will increase the metabolic rate and help the protein to be absorbed.
- Cod, tuna. Do not hesitate to focus on them throughout the weight loss period. They give a feeling of satiety, contain omega-3 acids that fight extra pounds.
- Eggs. Eating them two to three times a week for breakfast will not hurt, but will meet the body's needs for protein.
- Pearl barley. This cereal contains insoluble fiber. Swelling in the stomach, give a long feeling of fullness. Cereals are high carbohydrate foods that are good to eat a few hours before training.
Which foods burn fat and promote weight loss
The properties of some products allow you to literally burn fat. So what foods should you eat to lose weight with a guarantee? Those during the assimilation of which the process of separation of fats takes place. These include:
- Oils (olive, mustard, flaxseed). Fatty acids should be consumed to alleviate the feeling of hunger. In addition, they contain oleic acid, which breaks down fats.
- A pineapple. Recently, nutritionists have discovered that this fruit contains a "harmony enzyme", scientifically called bromelain. Accelerates the breakdown of complex lipids and this is an immediate way to lose weight.
- Grapefruit. This fruit is recommended to be consumed in half before the main meal because it contains phytochemicals. They are found in the pulp and help the body burn fat. It is best to eat it in the morning on an empty stomach and late in the afternoon before dinner.
What you can eat in a diet
The dietary intake will depend on the type of technique that suits you. Their selection is huge, from the well-known cottage cheese to alcoholic diets. The most common foods are low-calorie fruits and vegetables, poultry and fish, and dairy products. There are many strict short-term diets that last for a few days. The diet of each day is strictly defined and you do not need to independently calculate the energy value of the products and decide what to eat with what.
What to eat before and after training
It is known that training is an active process of losing body fat, but it is necessary to start it, having previously made an energy supply. Meals before and after depend on what you do. So, yoga, strength training or aerobic exercise are completely different things that require the same different approach. When it comes to diet before, nutritionists differ. Some argue that if you do it early in the morning, you can do it on an empty stomach. Others are convinced that even when the lesson takes place at 5 in the morning, the body still needs energy, ie food.
The best pre-workout energy is the one that comes from carbs. They can be obtained by consuming foods such as bread, coffee and bananas, cereals. It is best to take a portion of nutrients 1. 5 hours before the start of the course, so that the food has time to be digested and give energy to the body. Since muscles and cells need protein. To get it, cottage cheese, fish, lean meat are suitable. It is necessary to eat, even if you lose weight, otherwise there will be weakness and the muscles will begin to atrophy.
The right foods after training exclude anything harmful: fatty, fried, rich. If you deny it, you will continue to lose weight the next day after exercise, because the body is undergoing an enhanced metabolic process. An accelerated metabolism will last for another whole day, so it is important to constantly pay attention to proper nutrition, then the effect will be more noticeable.