It is impossible to say unequivocally what to eat to lose weight. Conventionally, any food contains calories and prevents the burning of fat deposits. However, a person cannot exist without food, so a compromise has to be found. Weight loss products help saturate the body with essential vitamins and minerals, normalize metabolic processes and reduce appetite.
How to eat to lose weight
It must be taken into account that for
proper weight loss a person must receive all the nutrients the body needs. It is recommended to refrain from mono-diets, even if a product from the list of healthy ones is chosen as the main dish. To normalize weight, you should calculate your individual daily caloric intake and create a menu so that the body receives enough proteins, fats, carbohydrates and other nutrients.
When losing weight, your diet should include:
- Cereals and legumes. The list of permitted products includes bulgur, millet, brown rice, beans, peas, etc.
- Seeds and nuts . The consumption of hazelnuts, almonds, cashews, peanuts, and raw pistachios in small quantities is encouraged.
- Fruits and berries. Cherries, watermelons, pears, apricots, peaches, nectarines, etc. contribute to weight loss.
- Greens and vegetables. The menu should include cabbage, green salad, raw carrots, peppers, tomatoes , cucumbers, and beets.
- Meat and eggs. The most beneficial are turkey, veal, rabbit, horse meat and lean beef.
- Seafood and fish. Perch, sea bass, salmon, trout, pink salmon, shrimp, squid, etc. are useful.
- Dairy products. It is allowed to add low-fat cream to dishes. The menu includes fermented baked milk, kefir , homemade yogurt and cottage cheese.
It is important to consume oils in small quantities, as the body obtains fats from them. The latter act as building materials for cells and tissues.
TOP 10 weight loss products from nutritionists
Excess weight is not only an aesthetic problem, but also a serious health risk. Excess weight increases your risk of developing heart disease, diabetes, and some types of cancer. Luckily, there are foods that can help speed up your metabolism, suppress your appetite, and burn body fat.
Let’s take a closer look at the ten most effective of them, according to nutritionists.
Avocado is a superfood for slimness
This green fruit is a real find for those who want to lose weight without harm to their health. Avocado contains high amounts of monounsaturated fatty acids, which improve blood lipid profile and prevent fat deposition in the abdominal area. In addition, this fruit is rich in fiber, which stimulates digestion and helps you feel full longer.
Interesting fact: 100 grams of avocado contains about 160 calories, so you should not abuse this product. It is enough to eat half the fruit a day to get all its benefits for your figure and health.
Eggs – the protein breakfast of champions
If you want to lose weight, then start your day with scrambled eggs or an omelet. Eggs contain large amounts of high-quality protein, which satisfies hunger for a long time and helps maintain muscle mass while losing weight. In addition, egg yolk is rich in choline, a substance that improves liver function and accelerates the breakdown of fats.
It is important to note that eggs are a fairly high-calorie product (about 70 kcal in one medium egg), so you should not eat them in unlimited quantities. The optimal portion is 2-3 eggs per day, cooked without oil.
Leafy greens – a vitamin bomb for weight loss
Spinach, arugula, lettuce, kale – these green leafy vegetables should be an integral part of your diet if you want to lose those extra pounds. They contain a minimum of calories, but are rich in fiber, vitamins and minerals, which speed up metabolism and remove toxins from the body.
Add leafy greens to salads, smoothies, soups, or use as a side dish for meat and fish. This way you will not only speed up the weight loss process, but also improve your immunity and the appearance of your skin.
Grapefruit – a citrus diet for the lazy
This sweet and sour fruit has long gained popularity among those who want to lose weight. Grapefruit contains special enzymes that accelerate the breakdown of fats and suppress hunger. In addition, it is rich in vitamin C and antioxidants, which improve metabolism and protect cells from free radicals.
To lose weight with grapefruit, it is enough to eat half the fruit before each meal. You can also add it to salads or make a refreshing juice. However, be careful: grapefruit can have dangerous interactions with some medications, so consult your doctor before starting the grapefruit diet.
Quinoa is a healthy alternative to rice and pasta
If you love grain side dishes, consider quinoa, an ancient South American pseudograin. Unlike white rice and wheat pasta, quinoa contains complete plant protein, fiber and slow carbohydrates that do not cause sudden spikes in blood sugar.
Quinoa is great for making crumbly side dishes, nutritious salads, and even vegan patties. This is a universal product that will help you diversify your diet and make it healthier and more balanced.
Salmon – fish oil for a slim figure
Fatty sea fish such as salmon, tuna or mackerel are an excellent source of omega-3 acids, which reduce inflammation in the body, improve metabolism and prevent the accumulation of fat in problem areas. In addition, fish is rich in easily digestible protein, which helps build muscle mass and speed up the weight loss process.
Try to eat oily fish 2-3 times a week, choosing wild salmon rather than farmed salmon. You can steam, grill or bake fish in foil with vegetables and spices.
Almonds are the king of nuts
If you like to snack between meals, then replace unhealthy snacks with a handful of raw almonds. This nut contains healthy monounsaturated fats, vegetable protein and fiber, which satisfy hunger for a long time and speed up metabolism. In addition, almonds are rich in vitamin E, magnesium and antioxidants, which improve brain and heart function.
It is important to remember that almonds are a fairly high-calorie product (about 600 kcal per 100 grams), so you should not eat more than 30-40 nuts per day. It’s best to eat almonds in the morning to get an energy boost and avoid overeating at night.
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Apples – fruits for gut health
These affordable and tasty fruits are a real storehouse of fiber and pectin, which improve digestion, remove toxins and reduce the level of “bad” cholesterol in the blood. Apples also contain quercetin and other antioxidants, which protect cells from oxidative stress and slow down the aging process.
To get the most benefit from apples, eat them whole, including the skin. This way you will provide yourself not only with fiber, but also with important vitamins and minerals that are concentrated in the skin.
Legumes – vegetable protein for weight loss
Beans, lentils, chickpeas, mung beans – these legumes should become the basis of the diet for those who want to lose weight without compromising their health. They contain slow-burning carbohydrates that keep you feeling full for a long time, as well as plant-based protein that helps build muscle and speed up metabolism.
Legumes are great for making soups, stews, salads and even desserts.
They are not only good for your figure, but also improve heart function and reduce the risk of diabetes and certain types of cancer.
Dark chocolate is a sweet cure for stress
Many people on diets completely exclude sweets from their diet. However, this can lead to stress and breakdowns. To avoid this, allow yourself to occasionally indulge in a piece of dark chocolate with at least 70% cocoa content.
Dark chocolate contains flavonoids and other antioxidants that improve mood, reduce appetite and speed up metabolism. In addition, it is rich in magnesium, which helps fight fatigue and muscle cramps.
Of course, even healthy chocolate should be eaten in moderation – no more than 20-30 grams per day. Choose high-quality chocolate without added sugar and milk to get maximum benefits for your health and figure.
Additionally, you can include water in the list of products for weight loss. It normalizes metabolic processes and removes toxins from the body. Due to the way the nervous system works, people often confuse thirst with hunger. For this reason, when you feel the urge to snack, it is recommended to drink a glass of water first: this may help eliminate the problem.
Why can’t you lose weight with proper nutrition?
It is necessary to understand that nutritional correction is important, but in advanced cases it will not be enough. This is primarily due to slow metabolism . If you change your diet and reduce its calorie content, the body will perceive this as a signal of an impending threat and instinctively begin to save energy. As a result, even if you eat right, you may continue to gain weight.
Another problem is hormonal imbalance. They are found in most patients with a BMI above 30. For example, increased leptin resistance often occurs in obesity. This is a hormone that regulates appetite and fat storage. As a result, due to resistance, the person continues to gain weight. Excess glucose and triglycerides further increase leptin resistance. A vicious circle arises.
Theoretically, you can try to speed up your metabolism through physical activity, but this option is not suitable for everyone, including due to possible joint problems. If the body has entered a state of energy saving, exercise will have almost no effect on calorie expenditure, but will worsen overall well-being. There is a high probability of weakness, irritability, and headaches. Due to a bad mood, a person breaks down and returns to his previous lifestyle.
For obesity, complex treatment with hormonal correction is recommended for patients. However, even this does not always give the desired result and relatively often causes side effects.
Metabolism booster products
Metabolism is a set of chemical reactions that occur in our body to maintain life. Metabolic rate largely determines how much energy we expend at rest and how efficiently we burn calories. Certain foods can naturally speed up your metabolism, helping you lose obesity and stay healthy.
These include:
1. Protein has a high thermic effect of food – the body spends significantly more energy on its absorption than on processing carbohydrates or fats. In addition, protein helps maintain muscle mass, which plays a key role in maintaining a high metabolic rate. Include lean meat, fish, eggs, legumes and dairy products in your diet.
2. Hot spices such as chili pepper, cayenne pepper, horseradish and mustard contain substances that temporarily increase the body’s heat production and speed up metabolism. Capsaicin contained in hot peppers also suppresses appetite and promotes fat burning.
3. Green tea is rich in caffeine and polyphenols (especially catechins), which stimulate thermogenesis and the breakdown of fats. Regular consumption of green tea can increase resting energy expenditure by 4-5% and promote weight loss.
4. Coffee. Caffeine contained in coffee is a natural stimulant of the central nervous system. It increases energy expenditure, suppresses appetite and improves athletic performance. However, it is important to remember that excess caffeine can cause anxiety, sleep disturbances, and increased heart rate.
5. High fiber foods. Fiber not only improves digestion and maintains a feeling of fullness, but also causes the body to spend more energy on digesting food. Particularly beneficial are soluble dietary fibers found in oatmeal, berries, apples, legumes and flax seeds.
6. Whole grain products. Unlike refined grains, whole grains (brown rice, quinoa, oats, rye bread) are rich in fiber, vitamins and minerals. They are digested more slowly, providing a long-lasting feeling of fullness and stable energy levels.
7. Lemon juice and zest are rich in vitamin C, which is involved in the production of carnitine, a substance necessary for the transport of fats into the mitochondria for their subsequent breakdown. In addition, vitamin C has antioxidant properties and supports immunity.
8. Apple cider vinegar contains acetic acid, which may improve insulin sensitivity and help lower blood sugar levels after meals. This helps prevent insulin spikes and fat storage in the body.
9. Grapefruit contains special antioxidants (naringenin and other flavonoids), which have a mild fat-burning effect and reduce insulin resistance. However, grapefruit may interact with some medications, so it is important to consult your doctor before including it in your diet.
10. Ginger has thermogenic properties, which means it helps produce heat in the body and speeds up metabolism. It also suppresses appetite, reduces sugar cravings and improves digestion.
Remember that to maintain a healthy metabolism, it is not enough to just include these foods in your diet. It is important to eat a balanced diet, exercise regularly and maintain a healthy lifestyle in general. If you have diseases that affect your metabolism (for example, hypothyroidism), be sure to consult your doctor to select the optimal diet and, if necessary, medication correction.
For severe obesity
If weight loss products and other conservative weight loss methods do not help, bariatric surgery is preferred . Reducing the volume of the stomach allows you to completely “reset” eating behavior, eliminate overeating and form the right habits. In some cases, shunting is used, which interferes with the absorption of high-calorie substances, including fats.
Professor Khitaryan’s weight loss center employs bariatric surgeons with more than 20 years of experience. Patients are treated by doctors of the highest category and candidates of science. Specialists help you get rid of excess weight without any discomfort, a constant feeling of hunger, an insurmountable plateau effect, etc. Bariatric surgery allows you to get a lasting result without returning to your previous levels.
Conclusions
So, we looked at the ten most effective products for weight loss. Include them in your diet, and you will not only be able to easily lose those extra pounds, but also improve your well-being, appearance and overall quality of life.
Remember that healthy eating is not a temporary measure, but a long-term investment in your future. Combine proper nutrition with regular exercise, good sleep and a positive attitude, and the results will follow.
Be healthy, slim and happy!
