What to eat to lose weight: food list, 10 diet recipes

Many still refuse to eat in the hope of getting rid of excess weight, but this does not lead to anything good - all the lost weight is returned. But the best diet is the right diet. It is very important to know what you need to eat to lose weight - it should be nutritious, healthy and caustic foods.

What healthy foods help you lose weight?

vegetables for weight loss

What is to eat to lose weight? It seems that this can not be at all: how is it possible to eat and lose weight? There are several good and correct products that will not be deposited on the sides, but on the contrary, will help reduce appetite and improve the digestive system. All this will lead to fat burning.

  • NUTS. Peanuts, almonds, walnuts and pine nuts are essential foods for proper weight loss. They contain a lot of vegetable fats, saturate the body quickly for several hours, contain a lot of vitamins and dietary fiber. The most important thing is to know the measure, since all nuts are very rich in calories. Just eat about 10 small pieces or 2-3 nuts a day, using them as a snack or as breakfast or dinner.
  • Cucumbers, cabbage and apples take a proud place among the vegetables. All of them are very low in calories and useful for the body. Cabbage helps to remove all the excess from the intestines. Cucumbers contain a lot of water, so they are well saturated with moisture, and at the same time with vitamins and trace elements. Apples are nutritious, eliminate the feeling of hunger for a long time due to fiber, while they are not deposited in extra pounds.
  • Do not forget the fruit. The best fat burners are of course citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. In the white partitions there are special substances that help burn fat. Also, this fruit has a strong choleretic effect. Oranges fight fat due to flavonoids and essential oils and fiber is saturated quickly. And, of course, pineapple is the best dessert, a substitute for unhealthy chocolate, delicious, even that contributes 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. They all contain protein, which is essential for harmony, as well as calcitriol, which affects the cells and rids them of fat.
  • Spices such as cinnamon, mustard, horseradish and ginger. Many have probably already heard about their beneficial properties. The essential oils contained in ginger promote the secretion of gastric juice. Cinnamon lowers sugar levels and this is because it can remove fat cells. Horseradish and mustard also stimulate gastric juice and help the stomach to digest junk and heavy foods faster.

Drinks are no less useful, for example, high quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances slow down the process of obtaining fat almost twice, not only subcutaneously, but also that which is formed around the internal organs.

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

List of slimming products by category

calorie foods for weight loss

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

Dietary meat products

Refusal of meat products during weight loss can lead to a completely opposite effect - the accumulation of adipose tissue. And all this is 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.

meat products for weight loss

Choose only low fat meats:

  • lean beef, without layers of fat.
  • chicken fillet?
  • rabbit meat;
  • Turkey Fillet.

A fish

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

seafood for weight loss

Dietary dishes should be prepared from low-fat fish and seafood.

Be sure to include the following in your menu:

  • flounder;
  • shrimps?
  • tuna fish;
  • cod;
  • squid;
  • pollock.

Every meal should contain some protein and the more, the better.

Vegetables and greens

These products are the basis of the diet, they should be the most - about 70% of the total daily calories. Vegetables are healthy, low in calories, but filling. Fiber improves stomach function and normalizes metabolism.

vegetables and herbs for weight loss

You should regularly eat tomatoes, cabbage, cucumbers, peppers, turnips, zucchini, celery, as well as any fresh herbs. Generally you can eat it without restrictions, since it has minimal calories.

Dairy products

There are many controversial views on the usefulness of fermented dairy products, but they still contain calcium, which breaks down fat cells and are also made up of digestible carbohydrates, which means they are essential for the body.

dairy products for weight loss

Hard cheeses perfectly quench the desire to eat something sweet and harmful due to the amino acid tryptophan. Once in the body, it is converted to endorphins, which, as you know, are the hormone of happiness.

The following dairy products are recommended:

  • whey;
  • kefir with a fat content not exceeding 2. 5%, but not fat-free.
  • cottage cheese without additives up to 5% fat.
  • Natural yogurts;
  • 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, as they do not have a significant effect on blood glucose levels, are well absorbed and do not deposit in fats. However, they should only be consumed for up to 16 hours.

fruits and berries for weight loss

You should pay special attention to grapefruits, apples, pears, pomegranates, avocados and kiwis. As for the berries, they are raspberries, blueberries, raisins, blackberries.

Cereals for weight loss

Although all cereals are quite high in calories and contain a lot of carbohydrates, they are simply essential for the body and contribute to weight loss. Saturated quickly, rich in dietary fiber and many valuable elements such as zinc, magnesium and iron.

cereals for weight loss

Buckwheat, dark rice, barley, oats and rye are best for the diet.

The drinks

First of all, do not forget the simplest non-carbonated water. You need to drink the rule for your body every day - this will speed up the weight loss process.

water for weight loss

In addition to drinking water, you can improve your metabolism with the help of drinks such as:

  • green tea, but only good quality.
  • water with lemon;
  • tea with cinnamon, ginger;
  • water "Sushi";
  • red dry wine in small quantity.

The combination of products for faster and better weight loss

It turns out that in order to lose weight faster and at the same time maintain muscle mass, ie the quality of the body, 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.

weight loss products
  • Protein foods, such as meat or fish, should be eaten with vegetables. They are digested slowly and cause the body to actively burn fat.
  • Cereals and pasta are also best combined with vegetables rather than protein foods, as most people are accustomed to. Carbohydrates and vegetables satisfy hunger for a long time, converting calories into energy, but carbohydrates and proteins will prove to be heavy foods that are likely to lead to weight gain.
  • Fruit is recommended to be consumed separately from all other foods and only in combination with each other. They are assimilated quickly, so they are an ideal snack between full meals.
  • Fats and proteins are a good company to regulate glucose levels and keep you full for a long time. The ideal choice is natural yogurt with nuts or a vegetable salad with meat and avocado.
  • Fresh fruits can not be combined with nuts, but are well absorbed with dried fruits. From this set you can cook many sweets - a substitute for chocolate and rolls. But it is also important to adhere to the rule - no more than 30 grams a day.

Top 10 diet recipes for weight loss

Eating right and losing weight at the same time 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

cottage cheese dessert for weight loss

Required 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 the gelatin with a small amount of cold water, leave for 15 minutes and then let it boil.
  2. Mix all the other ingredients with a mixer, combine with gelatin and beat again until smooth.
  3. Divide into bowls and put in the fridge to set.

Salmon with spinach in sauce

salmon with spinach and lemon for weight loss

Required Ingredients:

  • 250 grams of fresh spinach;
  • two salmon steaks;
  • a spoonful of vegetable oil;
  • two tablespoons of fat-free cream.
  • half a lemon.

Cooking process:

  1. Soak the spinach in boiling water for literally a 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 in the pan, add the cream, a little salt and heat over low heat.
  4. Serve the fish with spinach, pouring the dish with sauce.

Hot salad with chicken and broccoli

chicken salad with broccoli for weight loss

Required Ingredients:

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

Cooking process:

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

Soup with cheese and vegetables

soup with cheese and vegetables for weight loss

Required Ingredients:

  • vegetable mixture packaging.
  • fresh greens;
  • two eggs;
  • 100 grams of cheese.

Cooking process:

  1. Bring the water to a boil, send the vegetable mixture and the grated cheese there. Wait for the vegetables to soften and the cheese to melt.
  2. We put spices of your choice.
  3. Boil the eggs and serve the soup with half an egg and chopped herbs.

Carrot and lentil cream soup

mashed carrot soup for weight loss

Required Ingredients:

  • 100 milliliters of milk;
  • 100 grams of lentils;
  • 400 grams of carrots;
  • a liter of vegetable broth.

Cooking process:

  1. Grate the carrots, fry a little, put them in a saucepan and add all the other products on the list.
  2. Wait for the ingredients to boil, and cook until the lentils are puffed, season with spices.
  3. Cut with a blender and serve.

Salad with beets and cheese

salad with beets and cheese for weight loss

Required Ingredients:

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

Cooking process:

  1. Boil the beets and eggs, grind them in the grater.
  2. Put the beets in a salad bowl first, pour yogurt over it and then chopped nuts and eggs.
  3. Then - grated cheese and yogurt again.

Zucchini pancakes

squash pancakes for weight loss

Required Ingredients:

  • 100 grams of wholemeal flour.
  • a zucchini;
  • an egg;
  • a glass of skim milk.

Cooking process:

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

Eggplant with tomatoes and cheese

stuffed eggplant for weight loss

Required Ingredients:

  • an eggplant;
  • 140 grams of low fat cheese.
  • three tomatoes;
  • Clove.

Cooking process:

  1. Cut the eggplant into strips, fry lightly and transfer to a baking sheet.
  2. Put cups of tomato, chopped garlic on top and sprinkle with cheese.
  3. Bake at 180 degrees for about 15 minutes.

chicken pot

chicken pot for weight loss

Required Ingredients:

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

Cooking process:

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

Salad with mustard dressing

vegetable salad for weight loss

Required Ingredients:

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

Cooking process:

  1. Chop the lettuce leaves with your hands, put in a bowl, add chopped vegetables there.
  2. Combine grated cheese with mustard, yogurt and chopped garlic and fill the plate with this mixture.