To maintain good physical shape and maintain health, you need to control your weight. A balanced diet plays a vital role in this. The diet must contain all the necessary nutrients.
Food should not be too high in calories, otherwise a person will quickly gain excess weight. There are many healthy products that will help you not only maintain normal weight, but also get rid of extra pounds.
Eggs
Until a few years ago, it was believed that you should not eat too many eggs because they contain cholesterol. The results of modern research have shown that eggs do not harm the cardiovascular system and do not increase cholesterol levels in the blood. This low-calorie product is rich in proteins, fats, minerals and vitamins, so it quickly creates a feeling of fullness, which means it promotes weight loss.
Dr. J. W. Wonder conducted a 2008 study in which 30 obese women ate one egg for breakfast instead of buns and sandwiches. Having easily satisfied their hunger in the morning, they ate less food within 36 hours. The results of the experiment were published in the scientific journal Obesity.
Another study took people on a low-calorie diet over an 8-week period. They began to lose extra pounds faster since eggs appeared in their diet.
List of products recommended for proper nutrition
We have prepared for you a list of products for proper nutrition, divided into categories for your convenience.
Also, here is a list of foods with a low glycemic index that are most conducive to weight loss. List of foods for proper nutrition
| Meat | Seafood and fish | Nuts | Cereals and legumes |
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| Vegetables | Fruits | Berries | Greenery |
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Full list of products
Please note that we have highlighted in different colors foods that should be consumed carefully.
Products that are dangerous to your health. They must either be replaced or their use limited. They cause the greatest harm to your health and the body as a whole.
Of course, in our modern life, it will be very difficult to eliminate some of these products completely. But, you need to try to at least reduce their amount in your diet.
Greenery
Parsley, dill, celery, lettuce, spinach, basil, sorrel, coriander and other herbs are a real storehouse of healing substances that can satisfy hunger. By eating greens every day, a person increases the total amount of food they eat, but does not consume extra calories. Greens are rich in all vitamins, micro- and macroelements, fiber, antioxidants and phytoncides. It contains calcium, which not only strengthens bones, but also affects body weight. Dr. D. Teagarden claims that calcium helps the body burn fat.
Hot peppers
The best foods for metabolism are those that contain certain substances, such as capsaicin. This compound actively affects pain receptors in the human body, causing people to sweat very much. This way, blood circulation increases, metabolism increases, and extra pounds are quickly burned. This substance is found in very spicy foods, for example, in all varieties of hot peppers. According to studies, eating hot peppers improves metabolism by as much as 25%. This indicator applies equally to chili peppers, cayenne peppers, and jalapenos.
Salmon
Not very high in calories, but fatty fish helps you feel full without gaining weight. Salmon is rich in healthy fats and proteins, as well as other important components, including iodine and Omega-3 fatty acids. It is these elements that have a positive effect on the functioning of the thyroid gland, which regulates metabolism and human body weight. Many cases of obesity are due to a malfunction of the thyroid gland. Salmon, trout, mackerel, and herring contain Omega-3 and iodine, so they help normalize metabolism.
Green tea and coffee
Well-known products for speeding up metabolism are green tea and natural coffee. These drinks are quickly absorbed into the blood and begin to accelerate all processes of stagnation that existed in the body at the time of consumption of the products. Green tea and natural coffee help lower blood sugar levels, help burn stored fat, and provide the body with a large amount of antioxidants. Drinks should be consumed daily, but it is important to monitor the quality of the products and the amount of coffee and tea you drink.
Boiled potatoes
Potatoes contain all the healing substances, so they are incredibly healthy. It contains a lot of potassium, which normalizes blood pressure. Potatoes help you feel full faster than all other foods. It is advisable to eat it boiled. You need to cook the boiled potatoes and let them cool a little. Then resistant starch is formed in it - a low-calorie prebiotic, useful for the gastrointestinal tract and metabolism. Other root vegetables have similar beneficial properties: turnips, sweet potatoes (sweet potatoes), beets.
Red beans
When asked what foods speed up metabolism, many experts give a clear answer - red beans. This product is the best in this regard because it consists of resistant starch, which is indigestible by the body. The advantage of this composition is that when eating red beans, high-quality and rapid cleansing of the intestines occurs. In addition, beans contain a lot of fiber, so when eating bean dishes, a person remains full for a long time.
Red beans contain a lot of B vitamins and zinc, which actively promote the production of testosterone in the human body. Testosterone is simply necessary for the active formation of muscle tissue in both men and women.
Pears and apples
Among the foods that help metabolism, many experts name pears and apples, which are also known for their ability to fight extra pounds due to their low calorie content. Scientists from Rio de Janeiro conducted a series of studies, as a result of which it became clear that those women who eat 3 apples or pears a day lose weight faster and easier than those who neglect these products in their diet.
Healthy recipes
Recipes for healthy dishes are very diverse. Taking into account individual taste preferences, dietary first and second courses, salads, and desserts are prepared.
First course option – “Beans” soup
Ingredients you will need:
- sweet pepper (2 pcs.);
- fresh cabbage (1/2 head);
- boiled beans (200 g);
- onions (1 pc.);
- carrot (1 pc.);
- homemade tomato paste (30 g);
- herbs and spices to taste.
Pre-chopped vegetables are poured into a pan of boiling water. Beans and tomato paste are added to them, after which the soup is brought to readiness. When serving, the dish is decorated with herbs.
Second course option - lean stuffed peppers
A dish of stuffed peppers will help you lose weight easily and naturally. To prepare it you will need:
- sweet pepper (3 pcs.);
- carrots (2 pcs.);
- tomato (2 pcs.);
- cabbage (1/2 head);
- garlic (3 cloves);
- seasonings and herbs to taste.
The peppers are stuffed with chopped vegetables and placed in a pan. The dish is placed on low heat, after which tomato paste made from grated tomatoes, garlic and herbs is added. The peppers are simmered until fully cooked.
Salad "Sun"
Peking cabbage and fresh pineapple (4 pieces) are chopped, after which canned corn (150 g) is added to them. In a separate container, mix unsweetened yogurt (5 tbsp) and chopped garlic.
All ingredients are mixed. The finished dish is seasoned with lemon juice. Greens are added to taste.
Chocolate cheesecake
To prepare the dessert you will need:
- low fat milk (150 ml);
- gelatin (20 g);
- low-fat cottage cheese (200 g);
- honey (15 g);
- cocoa powder (40 g).
First, the gelatin is soaked in water. After 30 minutes, the product is placed on low heat. The remaining ingredients are added to it. After this, the mass is cooled, whipped with a blender, laid out in special forms and placed in the refrigerator until it hardens.
As a drink, you can prepare water with lemon, green tea, ginger lemonade.
Drawing up a dietary menu is an integral part of the main stage of weight loss. To achieve the desired result, a daily menu is drawn up, taking into account foods that are allowed for weight loss. Their list is adjusted depending on the individual needs and preferences of the person.
Article design: Vladimir the Great
Avocado
Avocado is a unique fruit. While most fruits are high in carbohydrates, avocados are rich in healthy fats. It is especially high in monounsaturated oleic acid (this fat is also found in olive oil). Although avocado has a high percentage of fat, it contains a large amount of water, so this fruit is not as high in calories as you might think. The perfect addition to a salad, research shows that avocado fat can increase your vegetable nutrient intake by 2.6 to 15 times. Avocados are also high in important nutrients, including fiber and potassium.
What can you eat during the day?
The daily menu is compiled taking into account a person’s daily need for essential food elements. Its total calorie content is also taken into account.
Example of a daily diet:
- Breakfast (protein-carbohydrate). Cereals and dairy products.
- Lunch (second breakfast). Nuts/dried fruits with fermented milk product. Option 2: fresh fruit (200 g).
- Dinner. Hot side dish (porridge, durum pasta or steamed rice), meat dish (chicken breast), lettuce.
- Afternoon snack. Light snack (fruit/fresh vegetable juice).
- Dinner. A good option is a meat dish with vegetables (for example, lean boiled meat with a vegetable salad seasoned with olive oil).
Before going to bed, it will be useful to drink a glass of low-percentage fermented milk drink.
Some whole grains
Although grains have gotten a bad rap in recent years, there are some types that are definitely healthy. These are whole grain cereals that are rich in fiber and contain a sufficient amount of protein. The most striking examples are oatmeal, brown (unrefined) rice and quinoa. Oats are rich in beta-glucans, a soluble fiber that has been shown to increase satiety and improve metabolism. Rice, both brown and white, can contain significant amounts of resistant starch, especially if it is refrigerated after cooking. Keep in mind that processed grains are clearly not fat burning. Sometimes the foods that are marketed are highly processed junk foods that are unhealthy and cause weight gain. If you're on a strict low-carb diet, you'll probably avoid grains since they're high in carbohydrates. But there's nothing wrong with eating some healthy whole grains as long as you can tolerate them and aren't on a low-carb diet.
