Nutrition on a diet: what foods to eat to lose weight

Losing extra pounds is impossible without changing your diet. This is the main reason for gaining weight in excess, which means you need to work on it first and foremost. 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 right to lose weight

There is a simple rule for losing weight: the consumption of calories must exceed their intake in the body. That is, to achieve weight loss at home without strenuous exercise, you need to monitor the calorie content of foods. The most effective in this regard are vegetables. Their energy value is minimal. In addition to vegetables, proteins and carbohydrates must be added to the body. We get them from lean meats, dairy products. It is important not to get carried away by fat burning, but to fully nourish the body and satisfy its needs for all substances.

What foods can you lose weight fast

When you need to lose weight fast, many people prefer to limit themselves to products as much as possible, but even in these moments you can drink lots of green tea, cranberry and pomegranate juice, eat asparagus and seaweed. Tomatoes are perfectly complemented with broccoli, and lettuce leaves are perfectly complemented with tofu cheese. All of these foods are low in calories. It is useful to eat such food raw or you can stew, cook, bake and you are provided with fat burning.

How much to eat

Metabolism depends to a large extent on the person. So if you rarely eat, then your metabolism slows down and it is enough to eat plenty once a day to gain weight. For this reason, 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 some healthy product, for example grapefruit or a serving of cottage cheese.

fruits and berries for weight loss

What can you eat while losing weight

It's not just what you eat that matters, but how you do it. In addition to the fact that the menu for a weight loss person should consist of low calorie foods, you need to learn to combine them properly, then all the beneficial substances will be absorbed and help improve the metabolism. When you eat the required norm of healthy food 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 have to, it is burned.

So meat products, fish and eggs are best combined with non-starchy vegetables. Dairy products are efficiently digested with sweet fruits and green vegetables. Cheese and cheese are best eaten in the same meal with sour fruits, tomatoes. Sour cream helps digest grains and legumes. Nourishing nuts can lie side by side on the same plate of vegetables.

Products for weight loss - list

There are foods that should be included in the diet of anyone who is losing extra pounds. In answer to the question of which products you can lose weight on, we offer the top seven:

  • Green. This concept includes lettuce, spinach, seaweed, broccoli, asparagus, peppers. These products are an excellent source of fiber, minerals and vitamins, removing excess fluid.
  • legumes. Eat them for breakfast. The benefits of these products are good saturation of the body, high protein content, low calorie content, long-term energy supply.
  • Tomatoes cucumbers. You can eat these foods with almost no restrictions due to the low calorie content. 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 make it a rule to eat it in the morning before meals, you will increase your metabolism and help the protein get 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.
  • Egg. Eating them for breakfast two to three times a week will not hurt, but it will satisfy the body's need for protein.
  • Perlebyg. This cereal mixture contains insoluble fiber. Swelling in the stomach, they give a long feeling of satiety. Cereal products are long carbohydrates that are good to eat a few hours before a workout.
papaya for weight loss

Which foods burn fat and promote weight loss

The properties of some products allow you to literally burn fat. So what foods do you need to eat to lose weight with guarantee? Those during the assimilation of which the process of breaking down fat takes place. These include:

  • Oils (olives, mustard, flaxseed). Fatty acids must be ingested to alleviate the feeling of hunger. In addition, they contain oleic acid, which breaks down fats.
  • In pineapple. Recently, nutritionists have found that this fruit contains a "harmony enzyme", scientifically called bromelain. It accelerates the breakdown of complex lipids and this is a direct path to weight loss.
  • Grapefruit. This fruit is recommended to be eaten 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 to eat it in the morning on an empty stomach and in the late afternoon before dinner.

What can you eat on a diet

The dietary intake on the diet will depend on the type of technique that suits you. Their selection is huge, ranging from the well-known cottage cheese to alcoholic diets. The most common foods are low calorie fruits and vegetables, poultry and fish as well as dairy products. There are many strict short-term diets that last from 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.

fruits and vegetables for weight loss

What to eat before and after exercise

It is known that exercise is an active process of getting rid of body fat, but it is necessary to start it after having previously provided 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 nutrition "before", the opinions of nutritionists are divided. Some argue that if you do it early in the morning, you can do it on an empty stomach. Others are sure that even when the class is held at 5 o'clock, the body still needs energy, ie food.

The best energy before training is the one that comes from carbohydrates. They can be obtained by eating foods like bread, coffee and bananas, cereals. It is best to take a serving of nutrients 1, 5 hours before the start of the hour, so that the food has time to be digested and give the body energy. After 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 there will be weakness and the muscles will start to atrophy.

The right foods after a workout rule out anything harmful: fat, fried, rich. If you deny this, you will continue to lose weight throughout the next day after playing sports because the body undergoes an enhanced metabolic process. An accelerated metabolism will last another full day, which is why it is important to ensure proper nutrition at all times, so the result will be more noticeable.