What you need to eat to lose weight: a list of products, 10 recipes for dietary dishes

Many still refuse to eat in the hope of losing weight, but it doesn’t lead to anything good - all thrown off kilos are returned. But the best diet is a properly composed diet. It is very important to know what you need to eat in order to lose weight - these should be hearty, healthy and fat-burning foods.

What healthy foods contribute to weight loss

What is there to eat to lose weight? It would seem that this cannot happen at all: how is it - is there to lose weight? There are quite a lot of good and right foods that will not be deposited on the sides, but rather will help reduce appetite and improve the digestive system. All this will lead to fat burning.

• Nuts. Peanuts, almonds, walnuts and pine nuts are indispensable products for proper weight loss. They have a lot of vegetable fats, they quickly saturate the body for several hours, contain many vitamins and dietary fiber. The most important thing is to know the measure, since all nuts are very high in calories. It is enough to eat about 10 pieces of small or 2-3 walnuts a day, using them as a snack or as breakfast, dinner.
• Among vegetables, cucumbers, cabbage and apples take pride of place. All of them are very low-calorie and beneficial to the body.Cabbage helps to remove all excess from the intestines. Cucumbers contain a lot of water, so they saturate well with moisture, and along with vitamins and minerals. Apples are nutritious, for a long time eliminate the feeling of hunger due to fiber, while not being put off.
• Do not forget about fruits. The best fat burners are, of course, citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. In white partitions are special substances that help burn fat. Also, this fruit has a strong choleretic effect. Oranges fight fat through flavonoids and essential oils, and fiber quickly saturates. And, of course, pineapple is the best dessert, a substitute for unhealthy chocolate, delicious, and even contributing to weight loss due to the activation of gastric juice.
• Low-fat dairy products, but only natural, without additives and dyes - yogurt, yogurt, cottage cheese. All of them contain protein, which is necessary for harmony, as well as calcitriol, which affects cells and eliminates fat.
• Spices such as cinnamon, mustard, horseradish and ginger. Many have already heard about their beneficial properties. Essential oils that contain ginger, contribute to the secretion of gastric juice. Cinnamon lowers the level of sugar and it is due to this that it can remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach digest junk and heavy foods faster.

No less useful are drinks, for example, quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of fat collection almost twice, not only subcutaneous, but also that which forms around the internal organs.

Red wine fights excess deposits due to resveratrol - it blocks the receptors of fat cells and slows down the processes.

List of weight loss products by category

So, what exactly should be present in the daily diet so as not to harm the body, but at the same time rid it of hated kilograms? Let's take a closer look at the list of products for weight loss.

Meat Diet Products

Refusal of meat products during weight loss can lead to the exact opposite result - the accumulation of adipose tissue. And all due to the fact that it contains a lot of protein, which is necessary for building and maintaining muscle mass. In addition, it is digested for a long time - this allows you to be full for several hours.

Only low-fat meat should be selected:

• lean beef, without layers of fat;
• chicken fillet;
• rabbit meat;
• turkey fillet.

Fish

Fish is one of the best products for weight loss. It is rich in fatty acids, beams, iodine - all of them regulate the thyroid gland, on which the rate of metabolic processes in the human body depends.

Dietary dishes should be prepared from lean fish and seafood.

Be sure to include the following in the menu:

• flounder;
• Shrimp
• tuna;
• cod;
• squid;
• Pollock

Any meal should contain a certain amount of protein and the more it is, the better.

Vegetables and greens

These products are the basis of the diet, they should be the most - about 70% of the total daily calorie content. Vegetables are healthy, they contain few calories, but at the same time they are satisfying. Plant fibers improve stomach function and normalize metabolism.

Regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, as well as any fresh herbs. It can generally be eaten without restrictions, since it has a minimum of calories.

Milk products

There are many controversial opinions regarding the usefulness of fermented milk products, but still they contain calcium, which breaks down fat cells, and also they consist of easily digestible carbohydrates, which means that the body needs it.

Hard cheese perfectly interferes with the desire to eat something sweet and harmful due to the amino acid tryptophan.Once in the body, it turns into endorphin, and it is known to be the hormone of happiness.

The following dairy products are recommended:

• milk serum;
• kefir with a fat content of not more than 2.5%, but not fat-free in any way;
• cottage cheese without additives up to 5% fat;
• natural yogurts;
• feta cheese, Adyghe cheese and other similar varieties with a fat content of up to 20%.

Fruits and berries

Fruits and berries are low in calories and carbohydrates. They are recommended instead of sweet and starchy foods, since they do not have a special effect on the level of glucose in the blood, are easily absorbed and are not stored in fats. But still, it is worth consuming them only until 16 hours.

Especially worth paying attention to grapefruits, apples, pears, pomegranates, avocados and kiwis. As for the berries, it is raspberries, blueberries, currants, blackberries.

Cereals for weight loss

Despite the fact that all cereals are quite high in calories and include a lot of carbohydrates - they are simply indispensable for the body and contribute to weight loss. They quickly saturate, rich in dietary fiber and many valuable elements, including zinc, magnesium, iron.

For the diet, buckwheat, dark rice, barley, oats and rye are best suited.

Beverages

First of all, do not forget about the simplest still water. Every day you need to drink the norm for your body - this will speed up the process of losing weight.

In addition to drinking water, metabolism can be improved with the help of such drinks as:

• green tea, but only of good quality;
• water with lemon;
• tea with cinnamon, ginger;
• water "Susi";
• dry red wine in a small amount.

The combination of products for faster and better weight loss

It turns out to lose weight more quickly and at the same time maintain muscle mass, that is, body quality, so that the skin does not sag, it is not enough to leave only healthy foods in the diet. It is also very important to know how to combine them together.

• Protein foods such as meat or fish should be eaten with vegetables. They are digested slowly and cause the body to actively burn fats.
• Cereals and pasta are also best combined with vegetables, and not with protein foods as most people are used to. Carbohydrates and vegetables for a long time satisfy the feeling of hunger, turning calories into energy, but carbohydrates and proteins will be heavy food, which is likely to lead to weight gain.
• Fruits are recommended to be consumed separately from all other food and combine only with each other. They are digested quickly, so they will be an ideal snack between full meals.
• Fats and proteins are a good company that regulates glucose levels and saturates for a long time. The ideal option is natural yogurt with nuts or a vegetable salad with meat and avocado.
• Fresh fruits can not be combined with nuts, but they are well absorbed with dried fruits. From this set you can cook a lot of sweets - a replacement for chocolate and rolls. But it is also important to comply with the norm - no more than 30 grams per day.

Top 10 Weight Loss Diet Recipes

Eating right and losing weight is not a fairy tale, but a reality. It's time to forget about constant hunger and use balanced, low-calorie recipes for weight loss.

Low calorie curd dessert

Essential Ingredients:

• 15 grams of gelatin;
• 300 grams of low-fat cottage cheese;
• two tablespoons of cocoa;
• 100 grams of natural yogurt.

Cooking process:

1. Pour gelatin with a small amount of cold water, leave for 15 minutes, then bring to a boil.
2. We interrupt all other components with a mixer, combine with gelatin and whisk again until smooth.
3. We lay out in small containers and put in the refrigerator for freezing.

Spinach Salmon with Sauce

Essential Ingredients:

• 250 grams of fresh spinach;
• two salmon steaks;
• a spoonful of vegetable oil;
• two tablespoons of cream, without fat;
• half a lemon.

Cooking process:

1. Dip spinach in boiling water for literally one minute. The liquid can be slightly salted.
2. Fry the fish in a small amount of oil for about 4 minutes on each side.
3. Squeeze the juice from the lemon into the pan, add cream, a little salt and heat over low heat.
4. We serve fish with spinach, watering the dish with sauce.

Warm Salad with Chicken and Broccoli

Essential Ingredients:

• 2 shallots;
• one small head of broccoli;
• chicken fillet;
• two tablespoons of olive oil and the same amount of soy sauce;
• clove of garlic;
• about 10 olives.

Cooking process:

1. Boil broccoli and chicken until soft, chop, put in a salad bowl. We put olives there.
2. Chop the onion, fry in oil, combine with chopped garlic and transfer to chicken with cabbage.
3. We season the dish with a mixture of soy sauce and oil, which is left from frying onions and garlic.

Soup with cheese and vegetables

Essential Ingredients:

• packing vegetable mix;
• fresh greens;
• two eggs;
• 100 grams of cheese.

Cooking process:

1. Bring the water to a boil, send the vegetable mixture and grated cheese there. We are waiting for the vegetables to become soft and the cheese to melt.
2. We put spices to your liking.
3. Boil the eggs and serve the soup with half the eggs and chopped herbs.

Cream of carrot and lentil soup

Essential Ingredients:

• 100 milliliters of milk;
• 100 grams of lentils;
• 400 grams of carrots;
• one liter of vegetable stock.

Cooking process:

1. Rub carrots, fry a little, put in a pan and add all the other products on the list there.
2. We are waiting for the components to boil, and cook until the lentils swell, season with spices.
3. We interrupt the blender and serve.

Beetroot and Cheese Salad

Essential Ingredients:

• two eggs;
• two beets;
• 100 grams of low-fat cheese;
• 100 grams of natural yogurt;
• 50 grams of walnuts.

Cooking process:

1. Boil beets and eggs, grind on a grater.
2. First we put the beets in the salad bowl, cover it with yogurt, then chopped nuts and eggs.
3. Next - grated cheese and yogurt again.

Zucchini pancakes

Essential Ingredients:

• 100 grams of whole grain flour;
• one zucchini;
• one egg;
• a glass of milk without fat.

Cooking process:

1. Rub the zucchini, mix with the rest of the ingredients on the list.
2. Put a little salt and black pepper, mix until smooth.
3. Fry in a pan like regular pancakes on both sides.

Eggplant with Tomato and Cheese

Essential Ingredients:

• one eggplant;
• 140 grams of low-fat cheese;
• three tomatoes;
• clove of garlic.

Cooking process:

1. Cut eggplant into strips, lightly fry and transfer to a baking sheet.
2. On top we put mugs of tomato, chopped garlic and sprinkle with cheese.
3. Cook at 180 degrees for about 15 minutes.

Chicken casserole

Essential Ingredients:

• 100 grams of cheese;
• two tomatoes;
• 200 grams of low-fat sour cream;
• 200 grams of mushrooms;
• 400 grams of chicken.

Cooking process:

1. Put the fillet in a mold, cover with tomato slices and mushroom slices.
2. Season with spices and then grated cheese mixed with sour cream.
3. Put in the oven for 40 minutes, warming it to 180 degrees.

Cheese mustard dressing

Essential Ingredients:

• fresh greens;
• two tomatoes;
• two cucumbers;
• bulb;
• green salad;
• a spoonful of mustard;
• about 100 grams of hard cheese;
• clove of garlic;
• three tablespoons of natural yogurt.

Cooking process:

1. Tear lettuce leaves by hand, put in a bowl, add chopped vegetables to the same place.
2. We combine the grated cheese with mustard, yogurt and chopped garlic, and we season the dish with this mixture.