Not all calories are created equal. Each product is broken down and absorbed in the body in a unique way and has a different effect on feelings of hunger and satiety, hormonal status. So, what can you eat not only to not gain weight, but also to lose weight?
Whole eggs
At one time, people tried to eat more than 2-3 chicken eggs per week, because it was believed that excessive consumption of yolks increases cholesterol levels and contributes to the development of atherosclerosis and cardiovascular diseases. Today, this idea has been proven wrong.
What's more, a regular chicken egg is the best thing anyone who wants to lose weight should eat! Eggs contain a lot of protein, healthy fats, and even though they are low in calories, they keep you full for a long time.
An experiment was conducted where 30 overweight women ate eggs for breakfast instead of bread. All subjects reported feeling fuller for longer after an egg breakfast and eating less at subsequent meals. A repeat weigh-in after 2 months showed that these women had lost more weight than the control group who ate a cooked breakfast.
Eggs contain an incredible amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal fuss.
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 meals, you visually increase the volume of food and fill it with a large amount of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.
Diets with more greens have been shown to encourage people to eat less, which further reduces calories.
salmon
Salmon is the healthiest fish. Although it contains relatively few calories, it is very filling.
This fish has high quality protein, healthy fats and essential nutrients. Goldfish, like other seafood, contains iodine, which is necessary for the normal functioning of the thyroid gland, which controls all metabolic processes in the body. Most of the world's population is believed to suffer from iodine deficiency.
Salmon contains a high concentration of omega-3 unsaturated fatty acids, which suppresses inflammation in the body and participates 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, Brussels sprouts have a lot of fiber, vitamins and protein. Of course, vegetables cannot be compared to meat or legumes in terms of protein content, but cruciferous vegetables contain more protein than other vegetables.
The combination of fiber and protein, low energy value makes all types of cabbage the best food for anyone trying to lose 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 everything 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 plant foods do not. That means you have to eat meat, but what about all its side effects?
You should choose lean meats, ask the butcher to trim all visible fat, and choose lean beef and veal. An excellent choice would be rabbit, turkey and chicken breast. By the way, these products are the first meat products for additional nutrition of babies.
A large amount of protein makes meat indispensable in the menu. A protein-rich diet itself helps burn 80-100 more calories because it takes a lot of energy to break down a protein molecule.
Studies show that increasing your protein intake by 25-30% can reduce your risk of eating disorders by 60% and lose an extra 300g!
If you are on a low carb diet, of course you can have even fatty meats within reasonable limits. But if you have started to eat less without reducing this or that food, give preference to lean meat.
Boiled potatoes
Jacket potatoes, fried, baked, potatoes. . . Everyone loves potatoes, but while losing weight, they try to limit their consumption and other starchy vegetables.
However, with the right approach, this product will help not only to overcome hunger, but also to get rid of excess weight. Boiled potatoes have the highest satiety index. By combining it with a small portion of meat or eggs and a leafy vegetable salad, you can be full and forget about hunger for many hours, which is rarely the case for dieters.
Do not give up 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 competition, when they need to dry quickly.
Tuna can be fried, baked or canned fish salad. Note that it is best to eat canned tuna without oil to reduce the overall calorie count.
Legumes
Lentils, beans, peas, and other beans are high in protein, complex carbohydrates, and fiber. Dishes prepared from these products (side dishes, soups, salads) are not only tasty, but also very healthy and create a feeling of satiety for a long time.
Legumes can cause digestive upset and gas, so cook them carefully and don't eat too many at once.
Soups
Moderate calorie foods 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 a soup out of it?
A cup of vegetable soup will fill you up more than a cup of salad, and you'll consume even fewer calories. But remember that you can't eat only soup made of pepper, carrot and cabbage for a long time. You need to diversify your menu with protein (meat, eggs, fish) and carbohydrate (porridge) foods.
cottage cheese
One of the best products for weight loss! Cottage cheese is made from cow's milk, which means it contains all the useful properties of dairy products: a lot of calcium, protein, vitamins. Low-fat cottage cheese generally contains minimum calories, carbohydrates and maximum protein.
However, the lower the fat content of the cottage cheese, the worse the taste. Some people find it difficult to eat in general, so they add sour cream and sugar. But this method is not suitable for those who want to lose weight. To improve the taste of cottage cheese, you should mix it with fruits and berries, make stew from it, add a little to porridge, 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 rich in fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite its high fat content, this fruit has a low calorie density due to its high water content.
Avocado goes great with almost any salad, and it's not just about the taste. The unsaturated fats in avocados, especially oleic acid, have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables 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 dressing for salads, vinaigrettes, and even diluted with water.
Adding apple cider vinegar to meals, especially high-carbohydrate meals, is believed to help you feel fuller faster and better and eat 250 to 300 fewer calories throughout 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 helps in long-term weight loss.
nuts
Although nuts contain a lot of fat, they do not make you fat, but on the contrary, they help you lose weight.
Nuts are great for quick snacks and are high in protein, fiber and unsaturated fat. Regular consumption of small amounts of nuts (1 handful per day) helps to improve metabolic processes in the body and reduce weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
There is no need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamias, peanuts, hazelnuts. But try to control yourself, remember that excessive consumption of any product, even the healthiest product, is unacceptable.
Whole grains
The most necessary cereals for weight loss are those containing minimal gluten. These include oats, brown rice and quinoa. Oatmeal contains a large amount of beta-glucan and fiber, which provide long-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 if you're on a low-carb diet, you can occasionally eat a little side dish or porridge. If you prefer a balanced diet, then start with a bowl of oatmeal every day. This is the best breakfast and not only for those who want to lose weight at home.
freckled
Did you know that spices can help you lose weight? Chili pepper tops the list of fat burning spices. Capsaicin in chili reduces appetite and increases fat burning. You can buy this substance both from pepper and from special slimming drugs. However, regular consumption of highly spicy foods can lead to the development of capsaicin tolerance, so be careful not to get too infatuated with capsaicin or you won't get its full benefits.
Fruits
All experts agree that fruits should be included in the menu. People who eat 2-5 servings of fruit every day are believed to be healthier than those who don't.
Although fruits are high in sugar, they contain a lot of water and fiber. The low calorie content makes some fruits a boon for those who want to lose weight.
Apples, pears, apricots, plums can be eaten as they are, they can be added to porridges and salads. It is almost impossible to exceed your daily calorie intake by eating fruit. Although there are exceptions: give up bananas and grapes when you lose weight. They contain a lot of sugar and starch, which does not help with weight loss.
Grapefruit
A special fruit that helps you lose weight better than others at home.
90 overweight people ate half a grapefruit every day, and after 12 weeks their weight was measured, and it was found that eating this fruit (in the absence of diet and exercise) helped them lose up to 1. 5 kilograms without any extra effort.
Grapefruit reduces cell resistance to insulin and helps improve metabolism.
Eat half a grapefruit as a snack. That way, you'll get plenty of vitamin C, fiber, and you'll beat hunger for a few more hours.
Chia seeds
Currently gaining popularity, chia seeds 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 weight in water, and the resulting amount of nutrients 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 oils are equally dangerous. Coconut oil is almost entirely composed of medium-chain triglycerides (MCTs). Although they are classified as saturated fats, they are considered very healthy. MCTs are good for satiety, increase energy metabolism and help burn excess fat.
But remember that coconut oil should be added to salads instead of olive oil. Although, you should not give up olive oil completely, because it is also very healthy. Just swap these oils, but don't combine them.
Yogurt
Another great dairy product that contains probiotics that help your gut.
Normal bowel function will not only protect you from intestinal problems, but also prevent leptin resistance, one of the causes of obesity.
It's surprising, but it's true: more than a glass of low-fat yogurt, it reduces the risk of weight gain and the development of type 2 diabetes. You shouldn't buy low-fat yogurt often because it contains too much sugar to make it as filling as regular yogurt.
Dark chocolate
When you want something sweet, do you think of chocolate? But milk chocolate is forbidden 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 in one sitting, because it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate several squares of chocolate and were offered pizza an hour later. Those given dark chocolate ate 15% less pizza than those given milk chocolate.
Water
Do not forget to drink plenty of plain water. No diet will really work if you don't follow the drinking regimen. Water participates in all processes in the body, removes waste and toxins, maintains water-salt and acid-base balance.
It is recommended to drink 25-50 ml per kilogram of body weight. Drink more in hot weather and during intense physical activity. Try to drink at least one and a half liters of still water per day. Note that tea, coffee, kefir and other liquid products are not included in the liquid calculation.
Drink 1/2-1 cup every hour evenly throughout the day. Remember that if you feel thirsty, it means that you already have a significant water deficit in your body. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, they dehydrate and disrupt metabolic processes in the body.
Eat a balanced diet, exercise regularly and believe in yourself!