Not all calories are equally useful. Various types of products have different influence on the metabolism (exchange of substances in the body). They have different effects on hunger, hormones and how many calories our body is able to destroy. Let's see what foods you should eat to lose weight?
List of diet foods for weight loss
Below you will find a list of the 20 diet foods for weight loss backed by science and nutritionists all over the world.
Before, everyone argued that eggs are high in cholesterol. Only it is a long time in the past. So eggs are back!
New research has shown that eggs do not affect cholesterol levels in the blood do not cause heart attacks, respectively.
What else... This is the perfect food for people who want to lose weight. They are rich in protein, healthy fats and can easily fill you with energy not saturating thus excessive calories.
One study showed that 30 overweight women who replaced the sandwiches with eggs for Breakfast ate less over the next 36 hours.
It's Kale, spinach, cabbage etc.
They have several properties that make them indispensable for weight loss. They contain a small amount of carbohydrates and calories. But they are full of fiber.
Green leaves in food is a great way to increase the servings without overloading the calories food. Numerous studies have shown that meals and diet based on restricting calories affect the body and help us in the future is less.
Green leaves are incredibly nourishing and rich in vitamins and antioxidants. They contain calcium, and it, in turn, also takes part in the fat burning process.
Oily fish such as salmon, is incredibly useful. It is also very satisfying, makes you long not to want to eat, thus reducing the amount of calories consumed.
Tuna is full of proteins and natural fats. It is full of nutrients.
Fish and almost all seafood contain large amounts of iodine. Nutrients required for normal functioning of the thyroid gland, which helps to keep your metabolism within optimal standards.
Studies have long shown that the majority of people in the world does not receive the amount of iodine, which requires its natural nature.
Salmon are OMEGA-3 fatty acids, which help to prevent inflammatory processes and play an important role in combating obesity and metabolic disorders.
Mackerel, trout, sardines, herring and other fatty fish also ideal.
To the cross-color include: broccoli, cauliflower, cabbage and Brussels sprouts.
What else to say... oddly enough, but these vegetables contain a decent amount of protein.
Of course, they are not so rich in proteins, like meat products, but they are in rows of vegetables, the most rich in proteins.
The combination of protein, fibre and low calorie content makes cruciferous vegetables the perfect foods in the diet of those who are struggling with excess weight.
They are also highly nutritious and contain substances that can fight cancer cells.
Lean beef and chicken breast
Nutritionists have long unfairly turned the meat into a true demon.
His long years in what is not only accused, finding no allegations of any evidence.
Processed meat products, of course, a little healthy. But fresh meat DOES not affect heart disease and diabetes.
According to two large studies, red meat is contraindicated for people with weak health and a tendency to cancer. And this applies only to men.
The truth is that meat is one of the main friends of the diet, because it is full of protein.
Protein (protein) is the most satisfying nutrient. And a diet rich in protein will help you burn by 80-100 calories per day more than a conventional diet with calorie restriction.
If you sit on a low carbohydrate diet, don't worry and eat as much meat as you want. But if on the contrary you are sitting on a high-carbohydrate diet, that is, of course, to reduce the amount of meat consumed.
Potatoes have long dropped out of the list of healthy foods for no apparent reason.
However... potatoes have some really useful properties, which makes it a great assistant in weight loss and in maintaining optimal health of the body.
The potato contains large amounts of nutrients – it has almost everything necessary to our organism in small doses.
There are many people who prefer to eat only potatoes and nothing else for a long life.
In potatoes high in potassium, nutrients, which is a person always in short supply. While potassium plays an important role in the control of a stable level of blood pressure.
Boiled potatoes – the most nutritious and wholesome product.
This means that the use of boiled potatoes you will soon feel the feeling of satiety and will not want to eat anything more.
Tuna is low in calories and at the same time rich in proteins product. This is pure fish meat without excess fat.
Tuna is popular among bodybuilders and fitness models, which are necessary to achieve strong, defined muscles. Tuna is an ideal product for the accumulation of protein in the body with a minimum amount of calories m low fat.
If you are interested in is the protein aspect of this fish, make sure that canned tuna was marinated in the water, and not oil.
Beans and other vegetables
Some beans have a positive impact on weight loss. They include lentils, black beans, kidney beans and other legumes.
These products are usually high in protein and fiber, which are two nutrients that lead to a rapid feeling of satiety. They also contain some quantity resistant (resistant) starch.
There is one small problem – many people just can not stand beans because of allergies or a weak stomach and intestinal tract. To do this, you must be able to properly prepare.
As mentioned above, diet with calorie restriction in the future, make us eat less than before. The bulk of the low-calorie foods contain water – but it is, first and foremost, vegetables and fruit. But you can simply add water in your food and often cook soups.
Dairy products are rich in protein. The best of them – cheese. Calorie for calorie is protein in its purest form with a negligibly low in carbohydrates and fats.
If you really want to increase the amount of protein, eat more cheese. It is very satisfying, fills with energy, not saturating the excess calories. Dairy products are also rich in calcium, which as mentioned above, the impact on the quick weight loss.
Avocado is a unique product. While most fruits contain high levels of carbohydrates, avocados are loaded to the top with healthy fats. They are known for a high content of mono-unsaturated oleic acid, the same type of fat that is present in olive oil.
Although, in addition to fat, they also contain a lot of water, so they are not particularly energy rich in nutrients as you might think.
Avocado is ideal as a Supplement to a salad, because studies show that fats in them can accelerate the process of absorption of nutrients from the vegetables 15 times. They also contain many important nutrients, including fiber and potassium.
Apple cider vinegar
Apple cider vinegar is incredibly popular among fans of natural, healthy food. It is popular for use as condiments and salad dressings. Some people even dilute it in water and drink (do not recommend).
Several studies show that vinegar can be useful for those people who are trying to lose weight. Vinegar in combination with high-carbohydrate foods may increase the feeling of fullness and make people eat 200-275 on fewer calories during the remainder of the day.
In one study, obese people it has been proven that 15 or 30 ml of vinegar per day for 12 weeks cause weight loss of 2.6 to 3.7 kg.
Vinegar also lowers blood sugar immediately after eating. And this can lead to various beneficial effects for health in the long term.
Despite the richness in fat, nuts are, by nature, do not cause obesity in principle. They are perfect for snacking, contain a balanced amount of protein, fiber and healthy fats.
Studies have shown that regular consumption of nuts improves metabolic process and even struggling with excess fat. Human studies have also shown that nut lovers are usually healthier and slimmer than those who do not have them at all.
Only the main thing here is not to overreact, because they are high in calories. If you are eating nuts by the handful, you should probably slow down a bit.
Some whole grains
Despite the fact that on the carbs lately, once tuned, it should be noted that some of them do have useful properties. They include some gluten-free whole grains that are loaded with fiber and contain a decent amount of protein.
Famous examples include oats, brown rice and quinoa.
Oats contains beta-glucan, a soluble fiber, which helps to increase satiety and promote healthy metabolism.
Rice, as brown and white, can also contain significant amounts of resistant starch, especially when chilled immediately after preparation.
Be aware that refined grain is a disaster. Some products that flaunt the label "whole grain" with high probability, contain processed, junk foods which are harmful and which lead to the accumulation of excess weight.
If you are on a very low carbohydrate diet, then you will try to avoid grains because they are rich in carbohydrates. But unprocessed whole grain are digested very well even on a low carbohydrate diet when rational consumption.
Pepper is useful if you are on a diet. It contains a substance called capsaicin, which reduces appetite and improves fat burning.
This substance is even sold in Supplement form and contains common medicines for weight loss.
One study showed that eating 1 gram of red chili pepper causes a decrease in appetite and accelerates the burning of fat in people who used the pepper in food not used. However, there was no effect in people who are accustomed to traditional eating spicy food. Apparently, to them developed immunity.
The fruit is good. Many studies of populations have shown that fans of vegetables and fruits are much healthier than those who are not like them at all. Of course, the causality in this case may be explained by other facts, so that these studies do not prove anything, but fruit do have properties useful in weight loss.
Despite the fact that they contain sugar, they have come a long pereselyaetsya and digested. In addition, the fiber in them helps to prevent an abrupt release of sugar into the bloodstream. The only contraindication to the use of fruit – the fructose intolerance and low carbohydrate diet on indicators of poor health. For the rest of us fruit fruit can be effective (and delicious) addition to the diet for weight loss.
This fruit requires special attention, because it has a direct impact on weight loss.
In one study, were examined 91 people with excess weight. They ate half a fresh grapefruit before meals, which caused increasing losses in weight by 1.5 kg over 12 weeks. Grapefruit reduces insulin sensitivity and normalizes metabolic processes in the body. It is prescribed in various chronic diseases.
Chia seeds (or Salvia Hispanica) are the most nutrient-rich substances on the planet.
They contain 12 grams of carbohydrates per ounce that a lot. Only 11 grams of these carbs pure fiber.
This automatically makes Chia seeds a low amount of carbohydrates and the best source of fiber in the world.
Thanks to fiber Chia absorbs huge amounts of excess fluid in the body, turning into a lot like a gel that can easily "kill" your stomach.
Due to its nutritional side Chia seeds are excellent as a Supplement of diet composition to weight loss.
Not all fats are equally useful.
Coconut oil with high content of fat medium chain triglycerides.
These fatty acids have been shown can significantly enhance the feeling of fullness compared to other fats, and to increase the number of calories burned.
Lots of studies have shown that coconut oil helps to struggle with belly fat.
Of course, coconut oil contains calories, so adding it as seasoning to food is not the best idea.
Consider replacing some of your other cooking fats with coconut oil.
Olive oil is also worth mentioning here, because it's probably the healthiest fat on the planet.
Another essential dairy product – yogurt. It contains prebiotics, which greatly improves digestion.
Healthy diet – a healthy body and absence of inflammation. Also, prebiotics improve resistance to leptin, which is one of the substances that lead to obesity. Oddly enough, you should choose fat yoghurt. Because low-fat usually overloaded with sugar.