If the sight of celery gives you a nausea attack, and the smell of buckwheat brings tears to your eyes, then you have become a victim of strict diets. In the pursuit of an ideal body, many people mistakenly believe that you need to give up your favorite foods and move to a healthy, but so unpalatable food. In fact, this is a myth!
Dieticians around the world have long ago proven that starvation and strict diets only worsen the condition of the body and can even lead to serious gastrointestinal diseases. Today the trend is to eat healthy and nutritious meals. We have specially prepared for you the top 25 foods to prove that it is possible to eat with taste and not gain extra pounds.
This article will also tell you what eating habits will help you always look flawless, even without going to the gym. What can you eat to lose weight? And what foods you need to give up forever. The principles of eating to lose weight
Before we start drawing up the menu, let's understand what the principles of good nutrition are, or rather, how to eat and lose weight at the same time.
What to eat to lose weight.
Eat 5-6 times a day, but in small portions. When it comes to nutrition, regularity and routines are important. Your body always makes sure that you have a reserve of calories for a rainy day. Therefore, when you begin to eat regularly, the body gets used to it and starts working on burning calories, not on storing reserves in the form of extra pounds. For this purpose, eat small portions of 100-200 grams at a certain time. You should have breakfast, second breakfast, lunch, noon and dinner.
Give up fast food. When talking about fast food, the first thing that comes to mind is hamburgers or hot dogs. Although fast food also includes sausages, convenience foods, French fries, shawarma, canned foods, and more. The composition of these products includes preservatives, dyes, flavorings, which are no good for your body. For example, in one set of hamburgers, fries and a glass of Coca-Cola about 1200 kcal - which is practically the daily rate of an adult.
Take your time when you eat and chew your food carefully. It has been scientifically proven that if you chew your food carefully, you can lose weight, even without changing your eating habits. Very often, when a person is hungry, he literally swallows food without having time to chew it well. As a result, the body can't fully process it and gives a signal to the brain about the feeling of hunger. The result is a vicious circle: the faster we eat, the faster we want to eat again.
Drink water. In recent years, the amount of water drunk per day has received a lot of attention. There are many formulas that help you calculate the amount of water you should drink per kilogram of weight. The average value is considered to be 2 liters / day. But, you should make a correction, if you feel that you physically can no longer drink water, there is no need to torture yourself. Determining this is easy, if in between meals you want to eat - drink. If a couple of sips of water took away the feeling of hunger, then everything is fine, if you still want to eat - make a small snack in the form of an apple or a couple of nuts. Here is a list of foods that help you lose weight. Combine them or eat them separately - it all depends on your taste and culinary abilities.
Grapefruit. Contains B and C vitamins and is rich in pectin fiber.
Pineapple (fresh). Contains vitamins C, calcium, potassium, and iron salts. Excellent for the prevention of atherosclerosis.
Lemon. Can stimulate protein metabolism.
Orange. The abundance of vitamin C and potassium helps in the fight against excess weight.
Cherry. Removes toxins from the body.
Apples and pears. Despite the high sugar content in these fruits, it is worth including them in your diet. In this case, use them with skins, which contain a lot of fiber.
Potatoes (boiled, baked). Stimulates the breakdown of fats in the body.
Cabbage. Helps to fight excess fats in the body. Useful not only in fresh but also in sauerkraut form.
Carrots. Contains selenium and beta-carotene.
Pumpkin. Helps to eliminate toxins and impurities from the body.
Onions (green and onion). Saturates the blood with oxygen, increases blood circulation, increases the intensity of metabolism.
Sea fish. Promotes the breakdown of fat and is rich in iodine.
Radish. Has a low calorie content, in addition to getting rid of extra pounds prevents the appearance of wrinkles and hair loss.
Garlic. Starts the metabolism, is a source of beta-carotene and a mass of trace elements.
Green salad. Contains coarse fiber, which helps with weight loss. Suitable for people suffering from diabetes, ulcers, and gastritis.
Cucumber. Cucumber consists of 95% water, which makes it one of the lowest calorie foods.
Parsley. Rich in folic acid, vitamin C and minerals. In addition to fighting excess weight, it helps eliminate bad breath.
Legumes and beans. An indispensable source of protein for anyone who wants to lose weight. Beans are low in fat, low in calories, but high in fiber. It is precisely beans that give a feeling of fullness, practically all day long.
Broccoli. A valuable source of fiber, minerals, and vitamins. It is the No. 1 product on the list of anti-cancer diets. Broccoli is an excellent antioxidant. If you're not a fan of the taste of this vegetable, it can be masked with sauces or spices.
Almonds. It is also called the "woman's nut", because the amount of useful vitamins and minerals that are contained in almonds, it is difficult to find in another product. A handful of almonds contains 20% of the daily allowance of potassium, but most importantly, they give a feeling of fullness for a long time. The only warning is not to consume more than 1 handful per day.
Boiled poultry and fish. It is boiled or oven-baked turkey or duck meat that will be good for your body. You can also roast fish.
Oatmeal. Significantly improves the function of the digestive organs, so it is ideal for everyone who wants to lose weight.
Natural coffee and green tea. The high content of antioxidants not only perfectly invigorates, but also helps to run the metabolism in the body.
Cinnamon and other spices. The bright taste of cinnamon will help replace sugar in coffee and even dessert. Spices such as ginger, turmeric, curry, chili peppers and other aromatic and spicy spices are also useful for weight loss.
Dairy products (yogurt, cottage cheese, sour milk, kefir). Thanks to the protein in whey, it breaks down subcutaneous fat. Choose low-calorie, fresh products without additives.
What you can eat at night and lose weight
What to eat to lose weight.
If you are the type of person who needs to eat before going to bed, then this list of products will definitely help you and meet the body's needs, and not to get better.
Dairy products. No more than 200 grams. The most important thing is that these products should not be sweet! A glass of kefir or sour milk will be well assimilated by the body and will not cause a feeling of heaviness and discomfort in the morning.
Eggs. An omelette of 1-2 eggs or hard-boiled eggs can be combined with tomatoes or spinach.
Boiled poultry meat. No more than 150 grams can be supplemented with a side dish of fresh vegetables. Turkey and chicken meat contains a whole complex of minerals and has almost no carbohydrates.
Stewed vegetables. Broccoli, cauliflower, carrots, even potatoes can be cooked in a multicooker and served without oil.
Berries. Unlike fruits, contain a minimal amount of sugar. Feel free to eat raspberries, blueberries or strawberries. Two hundred grams of berries give you a good feeling of fullness.
Forget about these foods.
What you can eat to lose weight.
Do not count on the result of proper nutrition, if in your diet there are still harmful products. All your efforts and training will be in vain if you still haven't given up:
Sausages and sausages.
Candies, jams and jams (except those cooked with sugar substitutes). The only exception is dark, bitter chocolate.
Snacks: croutons, chips.
Pastries and white bread.
Pickles and cured meats.
Confectionery: Cakes, pastries, muffins, etc.
Fatty mayonnaise-based sauces.
Sugary carbonated water, juice packets.
Fatty meats, bacon.
Here's a deal worth making.