Not all calories are 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 hormonal status. 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, because it was believed that excessive consumption of yolk increased cholesterol levels and contributed to the development of atherosclerosis and coronary heart disease. Today, this view has been proven wrong.
In addition, a regular chicken egg is the best product that anyone who wants to lose weight should eat! Eggs contain plenty of protein, healthy fats, and they 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 buns for breakfast. 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 weighing showed that these women had lost more weight than the control group who ate the 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
Lettuces, spinach, arugula, basil and many other green vegetables are high in fiber and low in carbs and calories.
By adding leafy vegetables to your diet, 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 containing more green vegetables have been shown to encourage people to eat less, which further reduces calories.
Salmon
Salmon is the healthiest fish. It's also very filling, even though it's relatively low in calories.
This fish is rich 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 most 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 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 all other vegetables.
The combination of fiber and protein and its low energy value make all types of cabbage the best food for anyone 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 manner of sins, from skin rashes to atherosclerosis and obesity. But few people remember that it is very difficult to have 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 should choose lean meats, ask the butcher to remove all visible fat and choose lean beef and veal. An excellent option would be rabbit, turkey and chicken breast. By the way, these products are the first meat products intended for complementary feeding of babies.
A large amount of protein makes meat indispensable on the menu. A high-protein diet itself helps you burn an extra 80 to 100 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 extra 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 simply start eating less, without reducing this or that nutrient, choose lean meat.
Boiled potatoes
Jacket potatoes, fries, baked, fries. . . Everyone loves potatoes, but we try to limit their consumption and other starchy vegetables while losing weight.
However, with the right approach, this product will help you not only cope with hunger, but also lose weight. It is boiled potatoes that have the highest saturation index. By pairing it with a small portion of meat or an egg and a salad of leafy vegetables, you can refuel and forget about hunger for many hours, which is rarely the case for dieters.
Don't give up on 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 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 salads from canned fish. Note that to reduce the total calorie content, it is better to take 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 keep you satisfied for a long time.
Legumes can cause digestive upset 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 generally 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 better than a cup of salad and you'll consume even fewer calories. But remember 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 foods (meat, eggs, fish) and carbohydrate foods (porridge).
Cottage cheese
One of the best products for weight loss! Cottage cheese is made from cow's milk, which means it contains all the beneficial properties of dairy products: a large amount of calcium, protein, vitamins. Low-fat cottage cheese generally contains minimal calories, carbohydrates and maximum protein.
However, the lower the fat content of cottage cheese, the worse its taste. Some people have trouble eating, 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 porridge and prepare spreads for sandwiches. By the way, these methods work well for children who refuse to eat dairy products.
Lawyer
The 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 caloric density due to the high amount of water.
Avocado goes great with almost any salad, and it's not just a matter of taste. The unsaturated fats, particularly oleic acid, in avocados 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 followers of a healthy lifestyle. Apple cider vinegar is used as a dressing for salads, salad dressings, and is even diluted with water and drunk.
Adding apple cider vinegar to dishes, especially those high in carbohydrates, is thought to help you feel fuller faster and better and eat 250 to 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 to 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 fats. Regular consumption of small amounts of nuts (1 handful per day) helps to improve the body's metabolic processes and reduce weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
There is no need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamia, peanuts, hazelnuts. But try to control yourself, remember that excessive consumption of any, even the healthiest, product is unacceptable.
Whole grains
The most necessary cereals when losing weight are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oatmeal contains a huge amount of beta-glucan and fiber, which provide long-lasting 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 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 even worth thinking about losing weight.
Even on a low-carb diet, you can afford to eat the occasional small side dish or porridge. If you prefer a balanced diet, start each day with a bowl of oatmeal. It's the best breakfast, and not just for those who want to lose weight at home.
Chile
Did you know that seasonings help you lose weight? Chili peppers top the list of fat-burning spices. The capsaicin contained in chili reduces appetite and improves fat burning. You can get this substance both from pepper and from special drugs for weight loss. However, regular consumption of foods that are too spicy can lead to the development of capsaicin tolerance, so be careful not to overuse capsaicin, otherwise you may not be able to take full advantage of its benefits.
Fruits
All experts agree that fruits should be included in the menu. People who eat 2 to 5 servings of fruit every day are thought to be much healthier than those who don't.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes some fruits a boon for those wanting to lose weight.
Apples, pears, apricots, plums can be eaten like this, you can add them to porridges and salads. When 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, 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 (in the absence of diet and exercise) helped them lose up to 1. 5kilogram without any additional effort.
Grapefruits reduce cellular resistance to insulin and help improve metabolism.
Eat half a grapefruit as a snack. This way you will get plenty of vitamin C, fiber and beat hunger for a few extra hours.
Chia Seeds
Chia seeds, which are now gaining popularity, are considered a superfood. In chia, 90% of all carbohydrates are fiber, making these seeds essential in any diet. Chia absorbs 10 to 12 times its own weight in water, and the resulting volume of food fills the stomach and creates a feeling of fullness.
Although it 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 is composed 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. But you shouldn't completely abandon olive oil, because it is also very healthy. Simply alternate these oils, but do not combine.
Yogurt
Another great dairy product that also contains probiotics to help your gut.
Normal bowel function will not only protect you from intestinal problems, but also prevent leptin resistance, which is one of the causes of obesity.
Surprisingly, but true: a glass of regular yogurt, rather than low-fat, reduces the risk of weight gain and the development of type 2 diabetes. You should not buy low-fat yogurt often, because it contains a lot ofadded sugars to make it as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you crave something sweet? But milk chocolate is prohibited because it contains a lot of sugar and fat. Try dark chocolate. It has an unusual taste; you don't want to eat a whole bar in one sitting because it quickly satisfies the craving for sweets.
An interesting experiment was carried out. The volunteers ate several squares of chocolate and, an hour later, they were offered pizza. Those who received dark chocolate ate 15% less pizza than those who received milk chocolate.
Water
Don't forget to drink plenty of clean water. No diet will be truly effective if you do not follow the drinking regime. Water participates in all body processes, eliminates waste and toxins, maintains water-salt and acid-base balances.
It is recommended to drink 25-50 ml per kilogram of body weight. In hot weather and during intense physical activity, drink more. Try to drink only plain, non-carbonated water per day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the calculation of liquids, keep this in mind.
Drink evenly throughout the day, 1/2 to 1 glass every hour. Remember that if you are 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 the body's metabolic processes.
Eat a balanced diet, exercise regularly and believe in yourself!