products, rules and diet ⋆ SOVA.Today

To manage body weight, you need to give the body enough protein and fiber. Fruits, nuts, vegetables, yogurt, whole grains, and some other foods have been proven by scientists to help reduce weight. But red meat, french fries, sweet drinks, of course, cause the opposite effect.

Make a list of real diet foods for yourself. This will be an important step towards healthy and proper nutrition, it will help to improve well-being and not feel discomfort.

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Diet food: what is it?

Diet foods are low in calories but high in nutrients. The menu can be easily assembled from well-known products that you see on store shelves every day. But it is important to remember the balance and take into account the ratio of proteins, fats and carbohydrates.

Do not stick to rigid mono-diets, it is better to eat regularly and watch the size of the portions. Then the transition to dietary nutrition will not become too stressful, but will benefit the body.

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fat burning foods

1. Grapefruit. This citrus fruit not only helps keep the body in good shape, but also normalizes the level of insulin in the blood. After all, it is often in her that the reason for overeating lies. Grapefruit can be eaten in its pure form, added to tea, and baked with meat.

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2. Olive oil. A very valuable and healthy product – contains omega-3, omega-6 and omega-9. Try adding it to your meals instead of mayonnaise, ketchup, and similar sauces.

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3. Apple vinegar. Suppresses appetite and also has a good effect on insulin. Apple cider vinegar can be added to meals in small amounts or diluted with water and used as a dietary supplement. But be careful with this product – it sharply increases the acidity of the stomach, it is better to consult a doctor before use so as not to injure yourself.

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4. Cayenne pepper. If you like spiciness, this ingredient is for you. In addition to a pleasant taste, it has a very useful property: it accelerates the feeling of satiety. After eating cayenne pepper, you don’t want sweet things. The product contains capsaicin, it is he who is responsible for sharpness and increases thermogenesis. This means the body is warming up and burning calories to cool down.

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5. Ginseng. This product has excellent tonic properties. With regular use, it gives vigor, especially useful for people suffering from high physical and mental stress. Ginseng contains ginsenosides, which deliver oxygen to cells, resulting in increased endurance. These complex compounds reduce the size of fat cells.

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6. Linoleic acid. It is found in ceps, nuts, seeds. It is known that linoleic acid contributes to the growth of muscle mass and the breakdown of fat.

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seven. Caffeine. Speeds up metabolism. After a cup of good coffee (the high-calorie latte doesn’t count), the feeling of hunger diminishes or disappears. This substance increases vigor and endurance.

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8. Green tea. The effect on the body is similar to caffeine. With the help of green tea, you can control your appetite. The drink, with regular use, helps to speed up the metabolism. Green tea contains antioxidants that have a positive effect on the condition of hair, nails and skin.

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9. Probiotics. Sometimes it happens that excess weight appears due to disturbed intestinal microflora. When there are more harmful bacteria than beneficial bacteria, you need to help the body restore good digestion. That’s what probiotics are for. They also have a good effect on mood, because there are even more nerve endings in the intestines than in the brain.

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ten. Proteins. Protein-rich foods speed up your metabolism and keep you feeling full for a long time. Protein foods are lower in calories than carbohydrate foods. Let’s compare. 140 g of pasta contains 220 kcal and 8.06 g of protein. And in two large boiled eggs – only 115 kcal, but already 13 g of protein. When we talk about foods rich in protein, we remember that its daily intake is 1-2 g per 1 kg of weight.

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Drinks to lose weight

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Along with proper nutrition, it is important to monitor the drinking regime. Be sure to drink water and, for a change, add healthy drinks, for example:

  • herbal teas;
  • fruit teas;
  • green tea;
  • fresh fruit juice;
  • unsweetened fruit drinks;
  • homemade lemonade;
  • Coffee.

Foods forbidden on the diet

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During the diet, you need to give up foods that contribute to fat deposition. Let’s list them:

  • fatty meat, especially pork and lamb;
  • sausage;
  • fat cheese: hard varieties, camembert, processed, blue;
  • pasta not made from durum wheat;
  • bread, wheat flour buns, pastries;
  • confectionery;
  • fast food products, including breakfast cereals;
  • semi-finished products, canned foods;
  • sauces such as ketchup and mayonnaise;
  • snacks: chips, crackers;
  • chocolate bars.

Rules for developing a menu for weight loss

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You can make a menu of simple, useful products – not to say expensive. It is best to develop a meal plan for each day, week, month. Then it will be easier for you to follow a diet and the likelihood of stress will decrease. The menu does not have to be strict and consists of the same products. On the contrary, make it varied, prepare simple, tasty and healthy dishes.

Here are some rules to follow when creating a meal plan:

  • do not give up fats at all;
  • maintain the ratio of 50% protein, 40% carbohydrates, 10% fat per day;
  • distribute the BJU evenly. Protein throughout the day, carbohydrates and fats – in the first half;
  • try to alternate meals so that they are not repeated day after day;
  • add healthy snacks.

Eat in portions and in small portions. It’s good if you can eat 6-7 times a day. With proper nutrition and a well-designed menu, you can lose up to 5 kg per month.

Healthy eating for weight loss: product examples

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Fish. It contains useful fatty acids, phosphorus, fluorine, iodine and vitamins. For diet foods, choose low-fat fish. It can be hake, cod, carp, pink salmon, sea and river perch, pike-perch, trout and others. The product is best steamed.

Dairy. Due to linoleic acid, dairy products do not allow the deposition of fats in the body. To lose weight, you can eat cottage cheese, drink kefir and fermented baked milk with a low percentage of fat.

Soft cheeses. Low-calorie varieties include mozzarella, feta, and Adyghe cheese.

Buckwheat seed. Boiled buckwheat is hearty and healthy. From there, the body receives complex carbohydrates.

Nut. Useful in small amounts. On the day, you can eat a handful of cashews, almonds, peanuts, pine nuts or walnuts.

Low calorie vegetables. Add to your diet every day. They are rich in vitamins, fibers and beneficial trace elements. Simply choose low-calorie vegetables: carrots, celery, peppers, beets, cabbage, zucchini, tomatoes, pumpkin. Of the legumes, beans are useful.

Pineapple. They can be consumed a little each day. Pineapple gives a feeling of satiety and promotes rapid fat burning.

Greens and garlic. Cilantro, dill, parsley, lettuce, onion, basil and garlic have negative calories. The body spends more calories on their digestion than it receives. Therefore, they are also great for losing weight.

Ration during the day

We tell you how to eat during the day to lose weight. Breakfast should be early. Eat hearty meals, such as cereal, cottage cheese, hard-boiled eggs, omelettes, cheese. Have a snack later. For this, some kind of fruit is perfect, such as a green apple, a handful of nuts or kefir.

For lunch, you can eat:

  • rye bread or bread;
  • fish;
  • brown or white rice;
  • chicken fillet;
  • water soup or low-fat broth, with cereals. The composition must not contain corn, couscous or sweet potato;
  • vegetables.

Products should be boiled, stewed, steamed or baked. You cannot fry.

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Diet for dinner to lose weight

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Dinner is recommended no later than 6:00 p.m. Arranging the last meal before this time is also not worth it, because before going to bed there will be a strong feeling of hunger.

Food for dinner should be light. It is very important to ensure that the body receives as few calories as possible in the evening. Here are some dishes for example: stew or casserole of vegetables, seaweed, baked apples.

The diet helps you lose weight and stay healthy. But it is important to know that you should not constantly eat low-calorie foods, as protein deficiency or hypovitaminosis may occur. The effect of dietary nutrition is enhanced if combined with sports training.



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