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 and hormonal status. So what can you eat to not only avoid gaining weight, but also to lose weight?
Whole eggs
Once upon a time, people tried to eat no more than 2-3 chicken eggs per week, as excessive yolk consumption was believed to raise cholesterol levels and contribute to the development of atherosclerosis and coronary heart disease. Today, this opinion has been proven wrong.
In addition, an ordinary 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 keep you full for a long time, despite their low calorie content.
An experiment was conducted in which 30 overweight women ate eggs instead of rolls for breakfast. All subjects reported feeling fuller for longer after an egg breakfast and generally ate less at subsequent meals. After 2 months, a follow-up weigh-in showed that these women lost more weight than the control group that ate a baked breakfast.
Eggs contain an incredible amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal discomfort.
Green leafy vegetables
Lettuce, spinach, arugula, basil and many other vegetables are high 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 with more vegetables have been shown to encourage people to eat less, further reducing calories.
Salmon
Salmon is the healthiest fish. It also satiates well, although it contains relatively few calories.
This fish is high in 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 controls all metabolic processes in the body. It is believed that the majority 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 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, Brussels sprouts contain a lot of fiber, vitamins and proteins. 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, the low energy value make all types of cabbage the best food for anyone who is 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. That means you have to eat meat, but what about all its side effects?
You should choose lean meats, ask the butcher to trim off all visible fat, and choose lean beef and veal. An excellent option will be rabbit, turkey and chicken breast. By the way, these products are the first meat products for supplementary feeding of babies.
The large amount of protein makes meat indispensable in the menu. A high-protein diet alone helps you burn 80-100 more calories because it takes a lot of energy to break down the protein molecule.
Studies show that increasing the proportion of protein by 25-30% can reduce the risk of an eating disorder by 60% and lose an additional 300 grams of weight!
If you're on a low-carb diet, you can even indulge in fatty meats, within reason, of course. But if you just started eating less, without reducing this or that nutrient, then give preference to lean meat.
Boiled potatoes
Potatoes in a jacket, fried, baked, fried potatoes. . . 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 to cope with hunger, but also to lose excess weight. Boiled potatoes have the highest satiety index. Combining it with a small portion of meat or an egg and a salad of leafy vegetables, you can fill up and forget about hunger for many hours, which rarely happens to people on a diet.
Don't give up the potatoes. It contains a lot of potassium, which the body needs to control blood pressure, a lot of fiber and vitamin C.
Tuna fish
Tuna is another low-calorie protein food. This fish is deservedly popular among bodybuilders and fitness models, especially during the competition period, when you need to dry off quickly.
Tuna can be grilled, baked or made into canned fish salads. Please note that to reduce the overall calorie content, it is better to eat canned tuna without oil.
Legumes
Lentils, beans, chickpeas, and other beans are high in protein, complex carbohydrates, and fiber. Dishes prepared from these products (side dishes, soups, salads) are not only tasty, but also very healthy and make you feel full for a long time.
Legumes can cause indigestion and increased gas formation, so cook them carefully and don't eat too 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 out of it?
A cup of vegetable soup will fill you up more than a cup of salad, and you'll get even fewer calories. But remember that you should not eat only pepper, carrot and cabbage soup for a long time. You should diversify your menu with protein (meat, eggs, fish) and carbohydrate (porridge) foods.
Cottage cheese
One of the best weight loss products! Cottage cheese is produced from cow's milk, which means that it contains all the beneficial properties of dairy products: a large amount of calcium, proteins, vitamins. Low-fat cottage cheese usually contains a minimum of calories, carbohydrates and a maximum of protein.
But the lower the fat content of the curd, the poorer its taste. Some people find it difficult to eat at all, 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 casseroles from it, add a little to oatmeal and make 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 full of fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite its high fat content, this fruit has a low caloric density due to its high water content.
Avocado goes great with almost any salad, and it's not just about the taste. Unsaturated fats, especially oleic acid, from avocados have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables up to 15 times!
Apple vinegar
This product is extremely popular among supporters of a healthy lifestyle. Apple cider vinegar is used as salad dressing, vinaigrette, even diluted with water and drunk.
Adding apple cider vinegar to meals, especially those high in carbohydrates, is thought to 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 nuts 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 nuts (1 handful per day) helps improve metabolic processes in the body and reduce weight. People who regularly eat nuts have been shown to be slimmer and healthier than those who avoid them.
There is no need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamias, 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 during weight loss are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oats contain a huge amount of beta-glucan and fiber, which provide long-lasting satiety and help improve metabolism. Unpolished brown rice is high 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 stewed 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 little side dish or porridge every now and then. If you prefer a balanced diet, then 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 spices help you lose weight? Hot peppers lead the list of fat-burning spices. The capsaicin contained in chilies reduces appetite and enhances fat burning. You can get this substance both from pepper and from special slimming drugs. However, regular consumption of excessively spicy foods can lead to the development of tolerance to capsaicin, so be careful not to overdo capsaicin or you may not be able to reap its full benefits.
Fruits
All experts agree that fruit 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.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes certain fruits a godsend for those who want to lose weight.
You can eat apples, pears, apricots, plums just like that, you can add them to porridges and salads. By eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when losing 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 after 12 weeks they were weighed and found that eating this fruit (in the absence of diet and exercise) helped them lose up to 1. 5 kilograms without any extra effort.
Grapefruits reduce the resistance of cells 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 you will fight hunger for a few more hours.
Chia seeds
Chia seeds, which are now gaining popularity, are considered a so-called superfood. In chia, 90% of all carbohydrates are fiber, which makes these seeds indispensable in any diet. Chia absorbs 10-12 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 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 remember that coconut oil should be added to salads not together with olive oil, but instead of it. Although you should not give up olive oil completely, as it is also very healthy. Just alternate these oils, but don't combine them.
Yoghurt
Another great dairy product that also contains probiotics to help your gut.
Normal bowel function will not only protect you from bowel problems, but also prevent leptin resistance, which is one of the causes of obesity.
Surprising but true: A cup of plain-fat yogurt, rather than low-fat, 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 sugars to make it as filling asplain yogurt.
Dark chocolate
Do you think of chocolate when you want something sweet? But milk chocolate is banned because it contains so much sugar and fat. Try dark chocolate. It has an unusual taste, you don't want to eat a whole block at once, as it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate a few 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
Remember 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 in the body, removes slags and toxins, maintains the water-salt and acid-alkaline balance.
It is recommended to drink 25-50 ml per kilogram of body weight. In hot weather and during intense physical exertion, drink more. Try to drink only plain 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, keep this in mind.
Drink evenly throughout the day, 1/2-1 cup every hour. Remember that if you feel thirsty, it means that you already have a significant water deficit in your body. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, they dehydrate and disrupt metabolic processes in the body.
Eat a balanced diet, exercise regularly and believe in yourself!