Not all calories are created equal. Each product is broken down and absorbed into the body in its own way and has a different effect on the feeling of hunger, satiety and hormonal state. 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, as it was believed that excessive consumption of yolk increased cholesterol levels and contributed to the development of atherosclerosis and coronary heart disease. Today it was proven that this opinion was wrong.
Moreover, an ordinary 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 long-lasting, despite their low calorie content.
An experiment was conducted in which 30 overweight women ate eggs instead of sandwiches for breakfast. All subjects noted that they felt fuller for longer after the egg breakfast and overall ate less 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
Lettuce, spinach, arugula, basil and many other vegetables are high in fiber and low in carbohydrates and calories.
By adding leafy greens to your food, you visually increase the volume of the plate and load it with a huge 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 also fills you up well, even though 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 flounder. These fish are also very useful.
Cruciferous vegetables
Broccoli, cauliflower, white and red cabbage and Brussels sprouts contain a lot of fiber, vitamins and protein. Of course, vegetables can't compare to meat or legumes in terms of protein content, but cruciferous vegetables contain much more protein than any other vegetable.
The combination of fiber and protein and the low energy value make all types of cabbage the best food for weight loss.
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 sorts 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 have 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. A great option would be rabbit, turkey and chicken breast. By the way, these products are the first meat products for complementary feeding of children.
A large amount of protein makes meat indispensable in the menu. A high protein diet itself helps to burn 80-100 extra calories, as a lot of energy is needed to break down the protein molecule.
Studies show that by increasing the percentage of protein by 25-30% you can reduce the risk of eating disorders by 60% and lose an additional 300 grams of weight!
If you follow a low-carb diet you can also afford fatty meats, within reason, of course. But if you simply started eating less, without reducing one or another nutrient, give preference to lean meat.
Boiled potatoes
Jacket potatoes, fried, baked, fried. . . Everyone loves potatoes, but tries to limit their consumption of them 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. By combining it with a small portion of meat or an egg and a salad of leafy vegetables, you can fill yourself up and forget about hunger for many hours, which rarely happens for those on a diet.
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. Keep in mind that to reduce the total calorie content, it is best to take canned tuna without oil.
Legumes
Lentils, kidney beans, chickpeas and other beans are rich in protein, complex carbohydrates and fiber. Dishes prepared with these products (side dishes, soups, salads) are not only tasty, but also very healthy and leave you full for a long time.
Legumes can cause digestive upset and increased gas formation, so cook them carefully and don't eat large quantities at once.
Soups
Foods with a moderate calorie content encourage people to eat less. Products with these properties usually contain a lot of water, fiber and vitamins. So why not simply add water to a suitable food and make soup out of it?
A cup of vegetable soup will fill you up better than a cup of salad, and you'll get even fewer calories. But do not forget that you should not 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 that it contains all the beneficial properties of dairy products: a large amount of calcium, proteins, vitamins. Low-fat cottage cheese generally contains a minimum of calories, carbohydrates and a maximum of proteins.
However, the lower the fat content of cottage cheese, the lower its flavor. Some people find it difficult to eat, 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 should mix it with fruits and berries, make casseroles from it, add a little 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. While most fruits are high in fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite the high fat content, this fruit has a low calorie density due to the large amount of water.
Avocado goes perfectly with almost any salad and it's not just a matter of taste. Unsaturated fats, especially oleic acid, in avocados have been shown to increase nutrient absorption from potatoes and leafy greens by up to 15 times!
apple cider vinegar
This product is incredibly popular among supporters of a healthy lifestyle. Apple cider vinegar is used as a salad dressing, vinaigrette, and is also diluted with water and drunk.
Adding apple cider vinegar to dishes, especially those high in carbohydrates, is believed to allow you to feel fuller faster and better and eat 250-300 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. 5-2 kg more than the control group.
Apple cider vinegar prevents blood sugar and insulin spikes, which also helps in long-term weight loss.
Peanuts
Although nuts contain a lot of fat, they do not make you fat, but they help you lose weight.
Walnuts are great for quick snacks and are rich in protein, fiber and unsaturated fats. Regular consumption of small amounts of nuts (1 handful per day) helps improve metabolic processes in the body and reduce weight. It has been shown that people who regularly eat nuts are leaner and healthier than those who avoid them.
You don't need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamias, peanuts, hazelnuts. But try to control yourself, remember that excess consumption of any product, even the healthiest one, is unacceptable.
Whole grains
The most necessary cereals during weight loss 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 provides long-term satiety and helps 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 actually refined grains. Peeled, crushed and steamed cereals 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 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.
Chili
Did you know that condiments help you lose weight? Chilies top the list of fat-burning spices. The capsaicin contained in chili peppers reduces appetite and improves fat burning. You can get this substance both from pepper and from special slimming drugs. However, regularly consuming excessively spicy foods can lead to the development of tolerance to capsaicin, so be careful not to overdo it with capsaicin or you may not be able to reap the full benefits.
Fruit
All experts agree that fruit should be included in the menu. It is believed that people who eat 2-5 servings of fruit every day are much healthier than those who don't.
Although fruit is high in sugar, it contains a lot of water and fiber. The 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 porridges and salads. By 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 and this 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 diets and exercise) helped them lose up to 1. 5 kilograms 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 a lot of vitamin C, fiber and overcome hunger for a few more hours.
Chia seeds
Chia seeds, which are gaining more and more popularity, are considered a so-called superfood. In chia, 90% of all carbohydrates are fiber, making these seeds indispensable in any diet. Chia absorbs 10-12 times its own weight in water and the resulting volume of food fills the stomach and creates a feeling of fullness.
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 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 do not forget that coconut oil should be added to salads not together with olive oil, but instead of it. Although you shouldn't give up olive oil completely, because it is also very healthy. Just alternate these oils, but don't combine them.
Yogurt
Another great dairy product that also contains probiotics to help the intestines.
Normal bowel function will not only protect you from intestinal problems, but will also prevent leptin resistance, which is one of the causes of obesity.
Surprising, but true: A glass of low-fat, rather than low-fat, yogurt reduces the risk of weight gain and the development of 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 too much sugar and fat. Try dark chocolate. It has an unusual taste, you won't want to eat a whole bar in one go, because it quickly satisfies the craving for sweets.
An interesting experiment was conducted. The volunteers ate several squares of chocolate and an hour later they were offered pizza. Those given dark chocolate ate 15 percent less pizza than those given milk chocolate.
Waterfall
Don't forget to drink plenty of plain water. No diet will be truly effective if you don't follow the diet. Water is involved in all body processes, removes waste and toxins, maintains hydrosaline 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 still, non-carbonated water a day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the calculation of liquids, please note this.
Drink evenly throughout the day, 1/2-1 glass every hour. Remember that if you are 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, they dehydrate and disrupt metabolic processes in the body.
Follow a balanced diet, exercise regularly and believe in yourself!