What Foods Contribute to Weight Loss - Nutritional Tips

23 June 2021

The diet directly depends on whether we lose or gain weight: there are only low-calorie foods and there are foods that reduce appetite and even burn calories. If you approach the preparation of the diet correctly, you can achieve serious results in the fight against the extra pounds. Arm yourself with the knowledge of weight loss products, use it and conquer!

What to eat to lose weight? Nutritional counseling

Protein products of animal origin

Protein-rich foods give you a long-lasting feeling of fullness. For example, replacing your usual morning sandwiches with an egg breakfast can help you stay full longer and eat less at your next meal. In addition, eggs contain many healthy fats, proteins, and the yolks contain many vitamins.

A high-protein diet leads to a decrease in appetite, because a person stays full longer and constantly stops snacking. Eating enough protein can burn about 100 extra calories per day.

Seafood fish

Seafood is rich in iodine and healthy fatty acids. Research confirms that omega-3 acids reduce inflammation, which contributes to the development of metabolic disorders and obesity. Seaweed is rich in iodine, which is essential for normal thyroid function and to reduce the risk of obesity.

Keep in mind that only lean contains relatively few calories. The following types of fish are considered dietary: sea bream, cod, walleye, carp, pollock, carp, blue whiting, red mullet, pike, flounder, razor blade, pollock, hake.

Turkey, chicken, lean meat

Meat has a lot of protein, making it a good food to lose weight. A small piece of meat can leave you satisfied for a long time due to its high protein content.

Eggs

They saturate well, give a feeling of prolonged satiety. Eggs are low in calories, but high in healthy fats, protein, and vitamins.

Dairy products

Dairy products are called good weight loss foods, but you should avoid "milk" that is high in sugar and harmful additives.

Kefir	Normalizes the intestinal microflora, improves digestion, contains little fat.
Yoghurt	It contains probiotics that have a positive effect on the functioning of the digestive system. Experts recommend opting for low-fat yogurt, as research shows that dairy products with normal fat content can reduce the risk of obesity in the long term. Also, low-fat yogurts are often loaded with a lot of sugar, which is bad for any diet.
Soft cheeses (ricotta, feta, mozzarella, Adyghe)	Relatively low in calories, but rich in vitamins, calcium, and protein.

Cereals

Cereals saturate the body with complex carbohydrates. They digest slowly, which means we feel full for longer. It is good to eat whole grains that are high in protein and fiber. Bulgur, millet, quinoa, and spelled are also considered effective for weight loss. Processed grains can be harmful and lead to weight gain.

Buckwheat	This cereal is rich in protein but low in carbohydrates. Cleanses the body of toxins, improves the functioning of the intestines and liver. After a serving of buckwheat, satiety lasts longer.
Integral rice	Long-time saturates, detoxifies, a good supplier of B vitamins.
Oatmeal	Like other cereals, it prolongs the feeling of satiety. Maintains the balance of glucose.
Muesli	Natural grains are satisfying because dietary fiber is slowly digested. But to lose weight, it is important to choose muesli without chocolate, not baked.
Saved	Cleanses the intestines.

Vegetables and fruits

Vegetables, fruits, and herbs can help you increase your food intake without increasing your calorie intake. Vegetables, fruits and vegetables are wonderful because they are rich in vitamins and minerals, hundreds of different dishes can be prepared from them, and many can be eaten without heat treatment. At the same time, most of the fruit and vegetable diet products are low in calories. You can eat delicious and a lot, and at the same time get as many calories as you need! For example: apples and pears contain very few calories, but they fill the stomach for a long time, give a feeling of fullness.

Fruit

Fruits are considered a healthy food and are a good source of carbohydrates. Despite the sugar content, fruits are low in calories and high in fiber, which prevents the rapid release of sugar into the bloodstream. Fruit is a delicious and healthy addition to almost any diet, unless the person has a fructose intolerance or a low carb diet.

Pink grapefruit	Accelerates fat burning thanks to L-carnitine and thus helps you lose weight. To eat faster and consume fewer calories, you can eat half a grapefruit half an hour before your main meal.
Avocado	Saturated for a long time, it contains healthy fats, potassium and easily digestible fiber. Despite the high percentage of fat, avocado contains a lot of water and is therefore relatively low in calories.
A pineapple	It contains bromelain, which helps the body break down fat.
Kiwi	Eliminates harmful cholesterol, is rich in vitamin C, accelerates the weight loss process.
Berries	Raspberries, strawberries, gooseberries, currants, blueberries, honeysuckle help to combat fat stores. You can eat fresh and frozen berries.

Vegetables

Broccoli, cauliflower and cabbage	Cruciferous vegetables are rich in fiber, protein, and protein. They are low in calories but fill you up quickly. In addition, any cabbage has a large amount of trace elements and vitamins, due to its low energy value and high fiber content, it is considered one of the best foods to burn fat. In winter, when there are few fresh vegetables, it is useful to eat sauerkraut - it is a good source of vitamins, trace elements and antioxidants.
Beet	Low in calories, it helps purify the body. It has a beneficial effect on the functioning of the intestines, liver and blood vessels. Beetroot stimulates lymphatic circulation, so it will be useful for those who want to get rid of cellulite.
Fresh greens	Rich in fiber, low in calories and carbohydrates. Parsley, spinach, celery, parsnip are low in calories, improve digestion and fat metabolism. It is useful to include onions, lettuce, dill, basil, coriander in the diet.

Fat Burning Products

Spices increase metabolism. Hot spices like horseradish, mustard, garlic, and pepper burn fat and clean blood vessels. Cinnamon and ginger improve metabolism.
Green tea improves digestion, helps eliminate free radicals, burns fat.
Grapefruit helps burn fat, but you can only eat half the fruit a day or drink 150 ml of juice.
Pineapple accelerates fat breakdown due to its bromelain content.

Foods to reduce appetite

Walnuts

Nuts are rich in calories, but little by little they can be used as a snack for people who are losing weight. Walnuts are nutritious, they quickly satisfy hunger, but it is important to observe the measure: most walnuts can be eaten in an amount of up to 50 g per day. Eating nuts regularly has a beneficial effect on metabolism, but if you have a hard time controlling yourself and eat too many nuts, it is best to eliminate these simple foods from your weight loss diet.

Pine nuts are rich in protein and reduce appetite.
Peanuts fill up quickly, are high in protein, and lower cholesterol.
Almonds are rich in dietary fiber, calcium, iron, vitamins. Saturates quickly, normalizes cholesterol levels.
Walnuts reduce sugar cravings and maintain skin tone.

Meat

Protein-rich foods are well saturated and therefore reduce appetite; For example, when we eat a piece of boiled chicken, we stay full longer than if we eat the same portion of vegetables. The American scientist D. Weigl argues that if protein products represent 25-30% of the caloric content of the daily diet, then you can:

reduce appetite by 60%;
reduce the desire for a snack in the evening by 2 times;
achieve a weight loss of 0. 5 kg per week (due to the high protein content in the diet).

What meat to choose to lose weight? If your diet is moderate to high in carbohydrates, choose lean meats. If your diet is low in carbohydrates, you can afford to eat more fatty meat.

Soups

Just add water! In fact, if you eat foods that are not in "dry" form, but cook soup with them, you can reduce your calorie intake simply because the serving of soup contains not only meat and vegetables, but also water. Soups are well saturated, depending on the specific type, they can replace all the food or become part of it; If a person eats a small portion of low-calorie soup before the main meal, they will eat less later.

Other foods to reduce appetite

Figs are low in calories, they do not contain fat; to quench hunger, it is enough to eat 2-3 pieces.
Yogurt and cottage cheese give you a prolonged feeling of fullness, as they contain highly digestible protein. Include cottage cheese in your menu to increase protein intake and reduce total calorie intake.
Olive oil reduces hunger, accelerates metabolic processes, saturates the body with healthy fats.
Apple cider vinegar combined with carbohydrate-rich foods can help you feel fuller. As a result, a person can consume between 200 and 275 fewer calories during the day.
Chia seeds are one of the most nutritious foods on the planet and an excellent source of fiber. 100 grams of the product contains 34 grams of fiber, so chia seeds can absorb 11 to 12 times more water than they weigh. Swelling, the seeds increase in volume and become gelatinous - a small amount of seeds can fill the stomach and saturate for a long time.

Fast weight loss products

To lose weight quickly, you need to burn more calories than you consume. Therefore, include in the menu low-calorie foods for weight loss, spices that accelerate the metabolism, fiber. Drink plenty of water, drink at least 1 glass of clean, still water before every meal.

We recommend:

Green tea, promotes fat burning and accelerates metabolism.
Cinnamon and hot spices that improve metabolism: horseradish, mustard, vinegar, chili, black pepper.
Chia seeds: add to salads, cereals, use yourself instead of a snack (with water).
Cold soups, for which the body will spend extra calories heating them.
Apples. The calorie content is low, the feeling of fullness is given for a long time. You want to eat? Eat an apple! Would you like an apple? So you don't want to eat! Of course, this is a joke: you should not eat only apples, the diet must be balanced.
Low-fat protein foods: low-fat fish (steamed or baked), diet meats, eggs (a source of nine essential amino acids).

Best Weight Loss Products - List

Water. It is water that deserves the first place in the list of the best foods to lose weight. Very often we confuse the sensation of thirst with the sensation of hunger; when you are hungry, try to drink a glass of clean water. Still water improves metabolism, improves digestion, and eliminates toxins. Drink a glass of water before each meal to fill up on fewer calories.
Protein: Foods high in protein are great for filling us up, which means we eat less and stay full longer. Proteins stimulate the growth of muscle fibers, improve metabolism and promote the elimination of fluid from the tissues.
Vegetables. They are low in calories and require more energy to process. Peppers, cabbage, peas, and other vegetables saturate the body with fiber.
Citrus. They strengthen the immune system, reduce cravings for sweets and have a good effect on metabolic processes. Grapefruit has a choleretic effect, which is beneficial in fighting fats.

Supplements to help you lose weight

If the diet is supplemented with dietary supplements, the weight loss process will be more effective. Experts urge overweight people to treat their health reasonably and not abruptly switch to the menu "a glass of yogurt and half a grapefruit a day": eat properly and completely, replace harmful foods with healthy ones, gradually reduce the caloric content of the dishes. Properly selected dietary supplements will help the body cope with stress (yes, rejection of the usual way of life is stress), get all the necessary nutrients and accelerate the weight loss process.

Slimming coffee. Available in the form of sachets, each of which contains the base for the preparation of 1 drink. Contains instant coffee, guarana and garcinia cambogia fruit extracts, chromium picolinate. This complex of components reduces cravings for sweets, tones and normalizes carbohydrate metabolism. 1 sachet yields 50-150 ml of a delicious hot drink that reduces appetite and helps the body process carbohydrates.
Morning slimming capsules. Available in capsule form. Contains extracts of L-carnitine, chromium picolinate, inulin, guarana and rosehip. Active ingredients normalize tappetite (you will want to eat less during the day), speed up metabolism.
Slimming capsules at night. Available in capsule form. Contains chitosan and extracts of fennel, senna, garcinia, lemon balm. These substances have a mild diuretic effect, stimulate the motility of internal organs and improve the metabolism of fats and carbohydrates.

Taking dietary supplements will help not only to lose weight, but also to consolidate the result obtained. The supplements contain natural bioactive substances that help control eating behavior, improve the functioning of the digestive tract and accelerate metabolism.

Simply put, supplements are saturated with useful substances and help the body to get used to eating and working properly, to normalize metabolism and control appetite. When combined with the right weight loss products, supplements can help you get used to a healthy lifestyle with no extra calories.