In order to maintain a good body shape and stay healthy, you need to control your weight. A balanced diet is essential. All essential nutrients should be present in the diet.
The calories of food should not be too high, otherwise a person will gain weight soon. There are many healthy foods that can not only help you maintain weight, but also get rid of excess weight.
A few years ago, people thought that eggs could not be eaten too much because they contained cholesterol. Modern research results show that eggs will not harm the cardiovascular system, nor will it increase blood cholesterol. This low-calorie food is rich in protein, fat, minerals and vitamins, so it quickly produces a feeling of fullness, which means it helps to lose weight.
Dr. JW Wonder conducted a study in 2008 in which 30 obese women ate an egg for breakfast instead of rolls and sandwiches. It is easy to satisfy hunger in the morning, and they eat less for 36 hours. The results of the experiment were published in the scientific journal Obesity.
Another 8-week study allowed people to eat a low-calorie diet. As eggs appeared in their diet, they began to lose extra weight faster.
Parsley, dill, celery, lettuce, spinach, basil, wood sorrel, coriander and other herbs are a real treasure trove of healing substances that can satisfy hunger pangs. Eating green vegetables every day increases the total amount of food for a person, but does not consume excess calories. Green vegetables are rich in all vitamins, microelements and macroelements, fiber, antioxidants and phytoncides. It contains calcium, which not only strengthens bones, but also affects weight. Dr. D. Teegarden claims that calcium helps burn fat in the body.
The calories are not very high, but the fatty fish helps to fill the stomach, but does not increase weight. Salmon is rich in healthy fats and proteins, as well as other important ingredients, of which iodine and omega-3 fatty acids are particularly beneficial. It is these elements that have a positive effect on the thyroid function that regulates the body's metabolism and body weight. Many cases of obesity are caused by thyroid dysfunction. Salmon, trout, mackerel, and herring contain Omega-3 and iodine, so they help normalize metabolism.
All types of cabbage
Broccoli, cabbage and cauliflower belong to the cruciferous family. These vegetables can make you feel fuller quickly and provide the body with fiber, antioxidants, vitamins and protein. Cabbage contains a lot of protein: more than other vegetables. In terms of protein content, it is second only to beans and meat. The low calorie content enables cruciferous plants to burn fat effectively.
New research proves that red meat does not cause cancer. It contains a lot of protein, so it reduces appetite and leads to weight loss.
Potatoes contain all medicinal substances, so they are very healthy. It contains a lot of potassium, which can normalize blood pressure. Compared with all other foods, potatoes can help you fill up your stomach faster. It is recommended to eat after cooking. You need to boil the potatoes and let them cool slightly. Then it forms resistant starch-a low-calorie prebiotic useful for the gastrointestinal tract and metabolism. Other root crops have similar beneficial properties: radish, sweet potato (sweet potato), beet.
Tuna is high in protein and low in fat, which is why athletes and people who want to lose weight eat it. When choosing canned fish, you should give priority to canned tuna, not canned oil, but canned raw juice.
Beans, lentils, peas and other legumes help burn fat. They contain a lot of protein and fiber, so they can completely replace meat and fish. They contain sufficient resistant starch to improve metabolism. Beans help replenish the iron content in the body and are therefore essential for iron deficiency anemia.
Vegetable soups and other liquid foods have a high water content, so they will feel full quickly. This allows a person to eat less food, which means they eat fewer calories.
Dairy products, especially yogurt, contain many probiotics that are essential for a healthy gastrointestinal tract. Yogurt helps to replenish sufficient leptin, a hormone that suppresses hunger. Obesity will develop with the lack of leptin. It is best to choose non-fat yogurt because it contains a lot of sugar when skimming.
Unlike many other fruits, avocados are rich in healthy fats and fatty acids. The most important component of this fruit is oleic acid, which is abundant in avocados. This fruit contains a lot of water, which makes it easy to feel full. Avocados are great with vegetables and herbs. If you use them for salads, the nutrients will be absorbed 2. 6-15 times faster and better.
Apple cider vinegar
A diet high in carbohydrates should include apple cider vinegar. The product is widely accepted by nutritionists. It lowers blood sugar levels. Vinegar is added to salads and balsamic vinegar. It is sufficient to consume 15-30 ml of apple cider vinegar every day. In this diet, experimental participants lost about 1. 5 kg in 12 weeks.
Nuts are high in fat, but they do not always cause obesity. They are rich in fiber and protein. This hearty product is perfect for breakfast and snacks.
Brown rice, oatmeal, and quinoa contain protein and fiber, so they can be eaten even on a low-carbohydrate diet. These foods provide the body with resistant starch and other nutrients.
Red pepper contains capsaicin, which can reduce appetite and maintain normal weight. If people who are not addicted to spicy food eat at least 1 gram of chili, their appetite will decrease and the fat burning process will speed up. But if one eats a lot of spicy food, chili will have no effect.
Fruit is the true storehouse of vitamins and minerals. Losing weight through a fruit diet is both pleasant and healthy. Fruits can satisfy the body's needs for carbohydrates and sugars. They do not raise blood sugar and are low in calories.
Nutritionists recommend eating half a grapefruit 30 minutes before meals. This will help you lose approximately 1. 6 kg in 12 weeks. In addition, grapefruit can reduce insulin resistance and improve the health of patients with chronic metabolic disorders.
Chia seeds are very high in fiber, which can fill up your stomach quickly and absorb water easily. This will reduce appetite and allow you to make up for nutritional deficiencies.
Coconut oil and olive oil
A small amount of coconut oil will help eliminate belly fat. It is a high-calorie food, but it contains medium-chain triglycerides-healthy, "healthy" fats. Olive oil does not cause obesity, but provides a full range of nutrients needed by the human body.
In addition to yogurt and other fermented dairy products, you also need white cheese to burn fat. It contains a lot of calcium, which is necessary for effective weight loss. Protein can fill your stomach quickly and eat less food than usual.
These 20 foods affect the body in different ways, but they are always beneficial. Therefore, they need to be included in your diet, and if possible, eat them every day.