Losing excess pounds is impossible without changing the diet. This is the main reason for excessive weight gain, which means you will have to work on it first. The answer to the question of what foods to eat to lose weight is not as strict as one might imagine. There are many different foods and dishes that can be prepared from it without losing the pleasure of food.
How to eat well to lose weight
There is a simple rule for losing weight: the consumption of calories must be greater than their intake into the body. That is, in order to lose weight at home without strenuous workouts, you need to monitor the calorie content of food. The most effective in this regard are vegetables. Their energy value is minimal. In addition to green vegetables, proteins and carbohydrates must be supplied to the body. We get them from lean meat, dairy products. It is important not to get carried away with fat burning, but to properly nourish the body and meet its needs for all substances.
What foods can you lose weight fast
When you need to lose weight quickly, many people prefer to limit themselves to products as much as possible, but even then you can drink a lot of green tea, cranberry and pomegranate juice, eat asparagus andalgae. The tomatoes are perfectly complemented by the broccoli and the lettuce leaves are perfectly complemented by the tofu. All of these foods are low in calories. It helps to eat these foods raw, or you can simmer, boil, bake and you get fat burning.
how much to eat
The metabolic rate largely depends on the person. So, if you eat infrequently, the metabolism slows down, and it is enough to eat heavily once a day to gain weight. For this reason, you need to eat several times, but little by little. The best option is to eat 3 times a day, and between meals it is allowed to eat a piece of a healthy product, for example, grapefruit or a portion of cottage cheese.
What can you eat while losing weight
It's not just what you eat that matters, but how you do it. Besides the fact that the menu of a person losing weight should consist of low-calorie foods, you need to learn how to combine them correctly, then all the beneficial substances will be absorbed and help improve metabolism. When you eat the required norm of healthy foods in the right combination, you saturate the body, but not a drop goes into body fat, because the intestines are stimulated and the fat does what we need it to, it gets burned.
So, meat products, fish and eggs are best combined with non-starchy vegetables. Dairy products are efficiently digested along with sweet fruits and green vegetables. Cheese and cheese are best eaten in the same meal with sour fruits, tomatoes. Sour cream helps digest cereals and legumes. Nutritious nuts can be side by side on the same plate with vegetables.
Products for weight loss - list
There are foods that should be included in the diet of anyone shedding unwanted pounds. In answer to the question of which products you can lose weight on, we offer you the seven best:
- Greenery. This concept includes lettuce, spinach, seaweed, broccoli, asparagus, hot peppers. These products are an excellent source of fiber, minerals and vitamins, remove excess fluid.
- Legumes. Eat them for lunch. The advantages of such products are good saturation of the body, high protein content, low calorie content, long-term energy supply.
- Cucumber tomatoes. You can eat these foods almost without restriction due to their low calorie content. In addition, they are rich in antioxidants that cleanse the body, and the leptin contained in vegetables regulates appetite and has a positive effect on metabolism.
- Papaya. If you make it a rule to eat it in the morning before meals, you will increase the metabolic rate and help the protein to be absorbed.
- Cod, tuna. Feel free to focus on them throughout the weight loss period. They give a feeling of satiety, contain omega-3 acids that fight extra pounds.
- Eggs. Eating them for breakfast two to three times a week won't hurt, but it will satisfy the body's protein needs.
- Pearl barley. This cereal contains insoluble fiber. Swelling in the stomach, they provide a long feeling of satiety. Cereals are carbohydrate-rich foods that are good to eat a few hours before a workout.
What Foods Burn Fat and Promote Weight Loss
The properties of some products literally allow you to burn fat. So what foods should you eat to lose weight with a guarantee? Those during assimilation in which the fat splitting process takes place. These include:
- Oils (olive, mustard, flax). Fatty acids must be ingested to reduce the feeling of hunger. Plus, they contain oleic acid, which breaks down fat.
- A pineapple. Recently, nutritionists have discovered that this fruit contains a "harmony enzyme", scientifically called bromelain. It accelerates the breakdown of complex lipids, and it's a direct route to weight loss.
- Grapefruit. It is recommended to eat this fruit in half before the main meal because it contains phytochemicals. They are found in the pulp and help the body burn fat. It is best eaten in the morning on an empty stomach and in the late afternoon before dinner.
What can you eat while dieting
Food intake on the diet will depend on what type of technique is right for you. Their selection is vast, ranging from the well-known cottage cheese to alcoholic diets. The most common foods are low-calorie fruits and vegetables, poultry and fish, and dairy products. There are many strict short-term diets, lasting a few days. The diet for each day is strictly defined, and there is no need to independently calculate the energy value of products and decide what to eat with what.
What to eat before and after a workout
It is known that training is an active process of splitting body fat, but it is necessary to start it, having previously made a supply of energy. Meals before and after depend on what you are doing. So yoga, strength, or aerobic exercise are completely different things that require the same differentiated approach. As for "before" nutrition, the opinions of nutritionists are divided. Some claim that if you do it early in the morning, you can do it on an empty stomach. Others are convinced that even when the class takes place at 5 a. m. , the body still needs energy, that is, food.
The best pre-workout energy comes from carbohydrates. They can be obtained by eating foods such as bread, coffee and bananas, cereals. It is best to take a portion of nutrients 1. 5 hours before the start of the course, so that the food has time to be digested and energize the body. After the muscles and cells need protein. To get it, cottage cheese, fish, lean meat are suitable. It is necessary to eat, even if you lose weight, otherwise weakness will come and muscles will begin to atrophy.
Good foods after a workout exclude anything harmful: fatty, fried, rich. If you refuse this, you will continue to lose weight the whole next day after playing sports, because the body undergoes an increased metabolic process. Accelerated metabolism will last for another whole day, which is why it is important to take care of proper nutrition all the time, then the result will be more noticeable.