Dietary nutrition: what foods to eat to lose weight

It is impossible to lose extra pounds without changing your diet. This is the main reason for gaining weight, that is, you will have to work on it first. The answer to the question of what foods to eat to lose weight is not as harsh as we imagined. There are many different dishes and dishes that can be prepared from it without losing the flavor of the food.

How to eat properly to lose weight

There is a simple rule to lose weight: calorie intake should be more than the body absorbs. That is, to achieve weight loss at home without strenuous exercise, you need to monitor the calorie content of foods. In this regard, the most effective vegetables. Their energy value is minimal. Along with herbs, proteins and carbohydrates should be given to the body. We get them from lean meat and dairy products. It is important not to burn fat, but to fully nourish the body and meet its need for all substances.

What foods can you lose weight fast?

When it comes to losing weight fast, many people prefer to limit themselves to as many products as possible, but in these moments you can drink plenty of green tea, cornel and pomegranate juices, eat asparagus and seaweed. Tomatoes are perfectly complemented with broccoli, and lettuce leaves with tofu cheese. All of these foods are low in calories. Such dishes are useful to eat raw, or you can stew, boil, cook and burn fat.

How much to eat

Metabolic rate depends mainly on the person. So, if you rarely eat, then your metabolism slows down and eating plenty of food once a day is enough 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 you are allowed to eat some healthy products, such as grapefruit or a piece of cottage cheese.

fruits and berries to lose weight

What can you eat when you lose weight

What matters is not just what you eat, but how you do it. In addition to the fact that the diet of a person who is losing weight consists of low-calorie foods, you need to learn to combine them properly, then all the useful substances will be absorbed and will help to improve metabolism. When you take the right combination of healthy foods in the right combination, you saturate the body, but not a drop of body fat goes, because the intestines are stimulated and the fat does what we need, it is burned.

Thus, meat products, fish and eggs are best combined with starch-free vegetables. Dairy products are effectively digested with sweet fruits and green vegetables. Cheese and cheese are best eaten in the same dish as sour fruits and tomatoes. Sour cream helps digest grains and legumes. Nutritious nuts can be placed side by side on the same plate as vegetables.

Products for weight loss - list

There are foods that should be included in the diet of anyone who has lost extra pounds. To answer the question of what products you can lose weight with, we present the first seven:

  • Greenery. This concept includes lettuce, spinach, seaweed, broccoli, asparagus, hot peppers. These products are an excellent source of fiber, minerals and vitamins, removing excess fluid.
  • Legumes. Eat them for dinner. The advantages of these products are good saturation of the body, high protein content, low calorie content, long-term energy supply.
  • Tomatoes and cucumbers. Due to its low calorie content, you can eat these foods almost without restriction. In addition, they are rich in antioxidants that cleanse the body, and the leptin in vegetables regulates appetite and has a positive effect on metabolism.
  • Papaya. If you plan your meal before breakfast, you will increase your metabolic rate and help you absorb protein.
  • Cod, tuna. Do not hesitate to pay attention to them during the entire period of weight loss. They give a feeling of satiety, contain omega-3 acids that fight extra pounds.
  • eggs. Eating them two or three times a week for breakfast will not hurt, but will meet the body's need for protein.
  • Pearl barley. This grain contains insoluble fiber. Swelling in the stomach, a feeling of fullness for a long time. Cereals are a long-carbohydrate food that is good to eat a few hours before training.
papaya to lose weight

Which foods burn fat and help you lose weight

The properties of some products allow you to literally burn fat. So what foods should you eat to guarantee weight loss? What happens during the process of breaking down fats during assimilation. These include:

  • Oils (olive, mustard, flax). Fatty acids should be taken to reduce the feeling of hunger. In addition, they contain oleic acid, which breaks down fats.
  • A pineapple. Dietitians have recently discovered that this fruit contains an "enzyme of harmony", scientifically called bromelain. Accelerates the breakdown of complex lipids, which is a direct way to lose weight.
  • Grapefruit. Due to its phytochemicals, it is recommended to cut this fruit in half before the main meal. They are in the pulp and help the body burn fat. It is best to eat it on an empty stomach in the morning and in the afternoon before dinner.

What you can eat in the diet

Dietary intake in the diet will depend on the type of technique that suits you. Their selection is huge, from the famous cottage cheese to alcoholic diets. The most common foods are low-calorie fruits and vegetables, poultry and fish, and dairy products. There are many serious short-term diets that last for several days. Everyday diet is strictly defined and there is no need to independently calculate the energy value of products and decide what to eat with what.

fruits and vegetables to lose weight

What to eat before and after exercise

It is known that exercise is an active process to separate body fat, but it is necessary to start it by exercising the energy supply first. Eating before and after meals depends on what you do. So yoga, strength or aerobic exercise are completely different things that require the same different approach. When it comes to "previous" nutrition, nutritionists are divided. Some claim that if you do it early in the morning, you can do it on an empty stomach. Others believe that even though the class is held at 5: 00 am, the body still needs energy.

The best energy before exercise is energy from carbohydrates. It can be obtained by eating foods such as bread, coffee and bananas, cereals. It is best to take a meal 1, 5 hours before the start of the lesson so that the food has time to be digested and energized. After the muscles and cells need protein. To get it, cottage cheese, fish, lean meat are suitable. Even if you lose weight, you need to eat, otherwise you will feel weak and your muscles will begin to atrophy.

Proper nutrition after exercise excludes everything that is harmful: fatty, fried, rich. If you refuse to do this, you will continue to lose weight the next day after exercise, because the body goes through an advanced metabolic process. Accelerated metabolism will continue for another day, so it is important to always pay attention to proper nutrition, then the result will be more noticeable.