Nutrition in a diet: what foods should you eat to lose weight

Losing excess pounds is impossible without changing the diet. This is the main reason for gaining excess weight, which means that first of all you will have to work with it. The answer to the question of what foods you should eat to lose weight is not as strict as one can imagine. There are many different foods and dishes that can be prepared from it without losing the pleasure of food.

How to eat properly to lose weight

There is a simple rule to losing weight: calorie consumption should exceed their intake in the body. This means that to achieve weight loss at home without strenuous exercise, you need to monitor the caloric content of foods. The most effective in this regard are vegetables. Their energy value is minimal. In addition to vegetables, the body should be given protein and carbohydrates. We get them from lean meat, dairy products. It is important not to withdraw from fat burning, but to fully nourish the body and meet its need for all substances.

What foods can you lose weight fast

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

How to eat

The rate of metabolism depends mainly on the person. So if you eat infrequently, then your metabolism slows down and it is enough to eat abundantly once a day to gain weight. For this reason you should eat several times, but little by little. The best option is to eat 3 times a day, and between meals you are allowed to eat a portion of some healthy product, for example, grapefruit or a portion of cottage cheese.

fruits and berries for weight loss

What you can 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 of a person losing weight should consist of low-calorie foods, you need to learn how to combine them correctly, then all the beneficial substances will be absorbed and will help improvemetabolism. When you eat the required amount of healthy foods in the right combination, you saturate the body, but no point goes to body fat because the intestines are stimulated and fat does what we need, it burns.

So meat products, fish and eggs combine best with non-starchy vegetables. Dairy products are digested effectively with sweet fruits and green vegetables. Cheese and cheese are best eaten at the same meal with sour fruits, tomatoes. Yogurt helps digest grains and legumes. Nutritional nuts can be side by side in the same dish with vegetables.

List of weight loss products

There are foods that should be included in the diet of anyone who loses extra pounds. Answering the question of which products you can lose weight with, we offer the seven best:

  • Greenery. This concept includes lettuce, spinach, seaweed, broccoli, asparagus, chili peppers. These products are an excellent source of fiber, minerals and vitamins, remove excess fluids.
  • Legumes. Eat them for lunch. The benefits of these products are good body satiety, high protein content, low calorie content, long-term energy supply.
  • Cucumber tomatoes. You can eat these foods almost without restrictions due to their low calorie content. In addition, they are rich in antioxidants that cleanse the body, and the leptin contained 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 the meal, you will increase the metabolism rate and help the protein to be absorbed.
  • Merluci, ton. Feel free to focus on them throughout the weight loss period. They give a feeling of satiety, contain omega-3 acids that fight excess pounds.
  • Eggs. Consuming them for breakfast two to three times a week will not hurt, but will meet the body's need for protein.
  • Elbi perla. This cereal contains indigestible fiber. Swelling in the stomach, they give a long feeling of satiety. Cereals are long carbohydrate foods that are good to eat a few hours before exercise.
papaya for weight loss

Which foods burn fat and promote weight loss

The features of some products allow you to literally burn fat. So what foods should you eat to lose weight with a guarantee? Those during the assimilation of which the process of breaking down fats takes place. This includes:

  • Oils (olive, mustard, flax). Fatty acids should be swallowed to quench the feeling of hunger. In addition, they contain oleic acid, which breaks down fats.
  • A pineapple. Nutritionists have recently discovered that this fruit contains a "harmonic enzyme", scientifically called bromelain. Accelerates the breakdown of complex lipids, and this is a direct path to weight loss.
  • Grapefruit. This fruit is recommended to be eaten 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 you can eat in a diet

Getting on a diet will depend on the type of technique that suits you. Their selection is huge, ranging from the familiar cottage cheese to alcoholic diets. The most common foods are low-calorie fruits and vegetables, poultry and fish, and dairy products. There are many strict short-term diets, lasting from a few days. Everyday diet 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 a workout

Exercise is known to be an active process of breaking down body fat, but it is necessary to start it after you have previously made an energy supply. Eating before and after depends on what you are doing. So yoga, strength or aerobic exercise are completely different things that require the same differentiated approach. As for "before" nutrition, nutritionists' opinions are divided. Some argue that if you do it early in the morning, you can do it on an empty stomach. Others are convinced that even when the class is held at 5 o'clock in the morning, the body still needs energy, namely food.

The best pre-workout energy is one that comes from carbohydrates. They can be obtained by eating foods like bread, coffee and bananas, cereals. It is best to take a portion of nutrients 1. 5 hours before the start of the hour, so that the food has time to digest and give the body energy. Because muscles and cells need protein. To get it, cottage cheese, fish, lean meats are suitable. It is necessary to eat, even if you are losing weight, otherwise weakness will come and the muscles will start to atrophy.

Proper nutrition after exercise excludes everything harmful: fatty, fried, rich. If you refuse this, you will continue to lose weight the next day after playing sports because the body is going through an improved metabolic process. An accelerated metabolism will last a whole day, so it is important to take care of proper nutrition all the time, then the result will be more noticeable.