Not all calories are created equal. Each product is broken down and absorbed by 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
In the past, people tried to eat a maximum of 2 to 3 chicken eggs per week, as it was believed that excessive consumption of yolk increased cholesterol levels and contributed to the development of atherosclerosis and coronary heart disease. Today this opinion 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 a lot of protein, healthy fats and are also satiating for a long time, despite their low calorie content.
An experiment was carried out in which 30 overweight women ate eggs instead of bread for breakfast. All participants noted that they felt fuller longer after their egg breakfast and generally ate less at subsequent meals. After 2 months, a follow-up weigh-in 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
Lettuce, spinach, arugula, basil and many other greens are high in fiber and low in carbohydrates and calories.
By adding leafy vegetables to your diet, you visually increase the volume of the dish and load it with a large 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, which further reduces calories.
Salmon
Salmon is the healthiest fish. It's also quite filling, although it contains relatively few calories.
This fish is rich in quality proteins, 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 halibut. 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 any other vegetables.
The combination of fiber and proteins, low energy value make all types of cabbage the best food for those who are 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 kinds 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. This means you need to eat meat, but what about all its side properties?
You need to 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 for complementary feeding for babies.
The large amount of proteins makes meat essential on the menu. A high-protein diet helps you burn 80 to 100 more calories, as it takes a lot of energy to break down the protein molecule.
Studies show that increasing your protein ratio by 25-30% can reduce your eating disorder risk by 60% and lose an additional 300 grams of weight!
If you follow a low-carb diet, you can even buy fatty meats, within reasonable limits, of course. But if you simply started eating less, without reducing this or that nutrient, give preference to lean meats.
Boiled potatoes
French fries, baked, fried. . . Everyone loves potatoes, but they try to limit their consumption of potatoes 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 excess weight. It is boiled potatoes that have the highest saturation index. Combining it with a small portion of meat or an egg and a leafy vegetable salad, you can satisfy yourself and forget about hunger for many hours, which rarely happens with 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 competitive period, when it is necessary to dry quickly.
Tuna can be grilled, baked or made into canned fish salads. Please note that to reduce the total calorie content, it is best to consume canned tuna without oil.
Legumes
Lentils, kidney beans, chickpeas and other beans are rich in protein, complex carbohydrates and fiber. Dishes made from these products (side dishes, soups, salads) are not only tasty, but also very healthy and leave you feeling full for a long time.
Legumes can cause digestive problems and increase gas formation, so cook them carefully and don't eat too much 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 add water to a suitable food and make soup with it?
A cup of vegetable soup will fill you up better than a cup of salad and you'll get even fewer calories. But don't forget that you shouldn't eat only pepper, carrot and cabbage soup for a long time. You need to diversify your menu with protein foods (meat, eggs, fish) and carbohydrates (porridge).
Cottage cheese
One of the best weight loss products! Cottage cheese is made from cow's milk, which means 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 proteins.
However, the lower the fat content of the cottage cheese, the worse it will taste. Some people find it difficult to eat, so they add cream and sugar. But for those who want to lose weight, this method is not suitable. To improve the taste of cottage cheese, you should mix it with fruits and berries, make casseroles with it, add some to porridge 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. Although most fruits are rich in fiber and carbohydrates, avocados mainly contain healthy unsaturated fats. Despite the high fat content, this fruit has a low caloric density due to the large amount of water.
Avocado goes well with almost any salad, and it's not just about the taste. The unsaturated fats, especially oleic acid, in avocados have been shown to increase nutrient absorption from potatoes and green leafy vegetables by up to 15 times!
Apple vinegar
This product is incredibly popular among supporters of a healthy lifestyle. Apple cider vinegar is used as a dressing for salads, vinaigrettes, and can even be diluted in water and drunk.
It is believed that adding apple cider vinegar to dishes, especially those rich in carbohydrates, allows you to feel full faster and better and eat 250-300 fewer calories at the end of the day.
An experiment was carried out 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 weight than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also helps with long-term weight loss.
Nuts
Although nuts contain a lot of fat, they do not make you fat, but they help you lose weight.
Nuts are great for quick snacks and are rich in protein, fiber and unsaturated fat. 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 eat nuts regularly are slimmer and healthier than those who avoid them.
There's no need to focus on just almonds or walnuts. Try different types: pistachios, cashews, macadamia nuts, 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 for weight loss are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oats contain a large amount of beta-glucans and fiber, which provide 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 often whole grains are actually 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 occasionally eat a small side dish or porridge. If you prefer a balanced diet, start each day with a bowl of oatmeal. This is the best breakfast, and not just for those who want to lose weight at home.
Pepper
Did you know that spices help you lose weight? Chili pepper tops the list of fat-burning spices. The capsaicin contained in peppers reduces appetite and increases fat burning. You can get this substance both from pepper and from special weight loss medications. However, regular consumption of overly spicy foods can lead to developing a capsaicin tolerance, so be careful not to overdo the capsaicin or you won't be able to reap its full benefits.
Fruits
All experts agree that fruits should be included in the menu. It is believed that people who eat 2 to 5 servings of fruit every day are much healthier than those who do not eat it.
Although fruits are rich in sugar, they contain a lot of water and fiber. Low calorie content makes some fruits a godsend for those who want to lose weight.
Apples, pears, apricots, plums can be eaten just like that, you can add them to porridge and salads. When eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when you are 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. 5 pounds without any extra effort.
Grapefruits reduce cellular resistance 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 overcome 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 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 satiety.
Although this product 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 made up 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 don't forget that coconut oil should not be added to salads along with olive oil, but instead of it. Although you should not completely abandon olive oil, as it is also very healthy. Just alternate these oils, but don't 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 cup of regular yogurt, rather than low-fat yogurt, reduces the risk of weight gain and developing type 2 diabetes. You shouldn't buy low-fat yogurt often, as it contains a lot of added sugars to make it as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you want 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 at once, as it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate several squares of chocolate and, an hour later, received pizza. Those given dark chocolate ate 15% less pizza than those given milk chocolate.
Water
Don't forget to drink plenty of pure water. No diet will be truly effective if you do not follow the alcohol drinking regime. Water is involved in all processes in the body, removes waste products and toxins, maintains water-salt and acid-base balance.
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 pure still water a day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the liquid calculation, remember this.
Drink evenly throughout the day, 1/2-1 cup every hour. Remember that if you feel thirsty, it means you already have a significant water deficit in your body. Try to avoid these moments. Limit the consumption of coffee and other diuretic products, as they dehydrate and disrupt the body's metabolic processes.
Eat a balanced diet, exercise regularly and believe in yourself!