Products for losing weight at home

Not all calories are created equal. Each product is broken down and absorbed in the body in its own way and has different effects on hunger, fullness, and hormonal status. So what can you eat to avoid gaining weight and lose weight?

whole egg

Once upon a time, people tried to eat no more than 2-3 eggs per week because it was thought that excessive consumption of egg yolks could increase cholesterol levels and contribute to the development of atherosclerosis and coronary heart disease. Today, this view is proven wrong.And, regular eggs are the best product anyone who wants to lose weight should eat! Eggs contain lots of protein and healthy fats, and despite being low in calories, they also keep you feeling full for longer.One experiment had 30 overweight women eat eggs for breakfast instead of bread. All subjects noted that they felt full longer after eating an egg breakfast and ate less overall at subsequent meals. Follow-up weigh-ins two months later showed the women had lost more weight than the control group who ate a baked breakfast.Eggs contain tons of nutrients, so adding them to your diet can help you survive almost any diet with minimal discomfort.

green leafy vegetables

Lettuce, spinach, arugula, basil and many other vegetables are high in fiber and low in carbohydrates and calories.By adding leafy vegetables to your food, you can visually increase the volume of your dish and add a host of nutrients to it: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.It turns out that a diet containing more green vegetables can encourage people to eat less, further reducing calories.

salmon

Salmon is the healthiest fish. Despite its relatively low calorie content, it satisfies people's needs well.This fish is rich in high-quality protein, healthy fats, and essential nutrients. Like other seafood, salmon contains iodine, which is necessary for the proper functioning of the thyroid gland, which controls all metabolic processes in the body. A majority of the world's population is believed to suffer from iodine deficiency.Salmon contains high concentrations of omega-3 unsaturated fatty acids, which can inhibit inflammation in the body and participate in fat metabolism.If you don’t like salmon, try mackerel, sardines, herring, and halibut. These fish are also useful.

Cruciferous vegetables

Broccoli, cauliflower, white and red cabbage, and Brussels sprouts contain high amounts of fiber, vitamins, and protein. Of course, vegetables don't compare to meat or legumes in protein content, but cruciferous vegetables have much more protein than any other vegetable.The combination of fiber and protein and low energy value make all types of cabbage an excellent food for dieters.Did you know that cruciferous vegetables contain a substance that may prevent the development of cancer?

Lean beef and chicken breasts

Meat is often blamed for everything from skin rashes to atherosclerosis and obesity. But few people remember that it is very difficult to create a balanced diet without meat. Animal protein contains a variety of essential amino acids not found in plant foods. This means you need to eat meat, but what about all its side effects?You need to choose lean cuts of meat, have your butcher remove all visible fat, and choose lean beef and veal. A good choice is rabbit, turkey, and chicken breast. By the way, these products were the first meat products used in baby food supplements. The high amount of protein makes meat an integral part of the menu. A protein-rich diet on its own can help you burn 80-100 more calories, since breaking down protein molecules requires a lot of energy.Research shows that increasing your protein ratio by 25-30% can reduce the risk of eating disorders by 60% and result in an additional 300 grams of weight loss!Of course, if you're on a low-carb diet, you can even afford fatty meats, but within reasonable limits. But if you just start eating less without reducing this or that nutrient, then give priority to lean meats.

boiled potatoes

Potatoes in the skin, fried, baked, french fries… everyone loves potatoes, but they try to limit their consumption of potatoes and other starchy vegetables while trying to lose weight.However, with the right approach, this product can not only help you cope with hunger but also help you lose excess weight. Boiled potatoes have the highest saturation index. Combine this with a small portion of meat or eggs and a leafy vegetable salad, and you can be full and forget about hunger for a few hours, a rare occurrence for dieters.Don't give up on potatoes. It contains a lot of potassium, a lot of fiber and vitamin C that the body needs to control blood pressure.

tuna

Tuna is another low-calorie protein food. This fish is deservedly popular among bodybuilders and fitness models, especially during competitions when you need to dry off quickly.Tuna can be grilled, baked, or canned fish can be used in salads. Note that to reduce total calories, it's best to eat oil-free canned tuna.

beans

Lentils, fava beans, chickpeas, and other legumes are rich in protein, complex carbohydrates, and fiber. Dishes made from these products (side dishes, soups, salads) are not only delicious, but also very healthy and keep you feeling full for a long time.Beans can cause indigestion and increase gas formation, so cook them carefully and don't eat too much at one time.

Soup

Foods with moderate caloric content encourage people to eat less. Products with these properties usually contain large amounts of water, fiber and vitamins. So why not just add water to the right food and make a soup out of it?A cup of vegetable soup will fill you up more than a cup of salad, and you'll eat even fewer calories. But don’t forget that it is not advisable to only eat soup made from peppers, carrots, and cabbage for a long time. You need to diversify your menu to include protein (meat, eggs, fish) and carbohydrate (porridge) foods.

cottage cheese

One of the best weight loss products! Cottage cheese is made from milk, which means it contains all the beneficial properties of dairy products: lots of calcium, protein, vitamins. Low-fat cheese typically contains the fewest calories, carbs, and most protein.However, the lower the fat content of cheese, the less flavorful it will be. Some people find it unpalatable at all, so they add sour cream and sugar. But for people who want to lose weight, this method is not suitable. To improve the taste of cottage cheese, you should mix it with fruits and berries, make casseroles with it, add a little to porridge and make a spread for sandwiches. By the way, these methods work well for children who refuse to eat dairy products.

avocado

Avocado is a unique fruit. While most fruits are high in fiber and carbohydrates, avocados contain mostly healthy unsaturated fats. Despite its high fat content, this fruit has a low caloric density due to its high water content. Avocados go well with almost any salad, and not just in flavor. The unsaturated fats in avocados, specifically oleic acid, have been shown to increase the absorption of nutrients from potatoes and leafy greens by up to 15 times!

apple cider vinegar

This product is very popular among followers of healthy lifestyle. Apple cider vinegar is used as a dressing for salads, vinaigrettes, and even diluted with water for drinking.It’s believed that adding apple cider vinegar to dishes, especially high-carb dishes, can make you feel fuller faster and better and eat 250-300 fewer calories later in the day.An experiment was conducted in which obese people drank 15-30 ml of apple cider vinegar per day. After 3 months, they lost 1. 5-2kg more weight than the control group.Apple cider vinegar prevents blood sugar and insulin spikes, which may also aid in long-term weight loss.

nut

Although nuts contain a lot of fat, they won't make you fat, but can help you lose weight.Nuts are a great quick snack, rich in protein, fiber and unsaturated fat. Regular consumption of small amounts of nuts (a handful a day) can help improve metabolic processes in the body and reduce weight. It's been proven that people who regularly eat nuts are slimmer and healthier than those who don't.There’s no need to focus solely on almonds or walnuts. Try different types: pistachios, cashews, macadamia nuts, peanuts, hazelnuts. But try to control yourself and remember that overconsumption of any product, even the healthiest ones, is unacceptable.

whole grains

The most essential grains during weight loss are those containing the least gluten. These include oats, brown rice and quinoa. Oatmeal contains high amounts of beta-glucan and fiber, which provide a long-lasting feeling of fullness and help improve metabolism. Brown rice is rich in B vitamins, while quinoa is rich in protein, manganese and magnesium.Be sure to read labels carefully, as whole grains are often actually refined grains. Peeled, crushed and steamed grains contain a minimal amount of fiber, vitamins and other useful substances, but too many simple carbohydrates to be worth considering for weight loss.Even on a low-carb diet, you can enjoy an occasional side dish or porridge. If you prefer a balanced diet, start with a bowl of oatmeal every day. This is the best breakfast, not only for those who want to lose weight at home.

chili

Did you know that seasonings can help with weight loss? Chili peppers top the list of fat-burning spices. The capsaicin contained in hot peppers can reduce appetite and enhance fat burning. You can get this substance from pepper and special weight loss medications. However, regular consumption of overly spicy foods can lead to the development of capsaicin tolerance, so be careful not to overdo it or you may not get the full benefit of it.

fruit

All experts agree that fruit should be included in the menu. It is believed that people who eat 2-5 servings of fruit a day are much healthier than those who eat no fruit.Although fruits are high in sugar, they also contain large amounts of water and fiber. Low calorie content makes some fruits a godsend for those trying to lose weight.Apples, pears, apricots, and plums can all be eaten this way, and you can add them to porridge and salads. By eating fruit, it's nearly impossible to exceed your daily calorie intake. Although there are exceptions: when you're losing weight, give up bananas and grapes. They contain a lot of sugar and starch, which won't help with weight loss.

Grapefruit

A special fruit that helps you lose weight at home better than other fruits. 90 overweight people who ate half a grapefruit every day were weighed 12 weeks later and found that eating the fruit (without diet and exercise) helped them lose 1. 2 pounds without any extra effort. 5 kg.Grapefruit reduces cell resistance to insulin and helps improve metabolism.Eat half a grapefruit as a snack. This way, you'll get plenty of vitamin C, fiber, and beat your hunger pangs within a few hours.

chia seeds

Increasingly popular, chia seeds are considered a so-called superfood. In chia seeds, 90% of the carbohydrates are fiber, making these seeds essential in any diet. Chia seeds can absorb 10-12 times their own weight in water, and the amount of food produced fills the stomach and creates a feeling of satiety.Although this product is thought to reduce appetite, there is no convincing evidence that it has the same effect on weight as grapefruit.

coconut oil

Not all fats are equally dangerous. Coconut oil is composed almost entirely of medium-chain triglycerides (MCTs). Although they are classified as saturated fats, they are considered very healthy. MCTs are well saturated, increase energy metabolism, and help burn excess fat.But do not forget that coconut oil should not be added to salads together with olive oil, but instead of olive oil. Although you shouldn't give up olive oil entirely, as it's also very healthy. Simply use these oils interchangeably, but do not mix.

yogurt

Another great dairy product that also contains probiotics to help your gut.Not only does normal gut function protect you from gut problems, it also prevents leptin resistance, one of the causes of obesity.Surprising but true: A cup of regular nonfat yogurt (but not low-fat yogurt) can reduce your risk of weight gain and type 2 diabetes. You shouldn't often buy low-fat yogurt because it has a lot of added sugar, making it as filling as regular yogurt.

dark chocolate

When you crave something sweet, do you think of chocolate? But milk chocolate is prohibited because it contains a lot of sugar and fat. Try dark chocolate. It has an unusual flavor; you don't want to eat a whole piece at once as it satisfies a sweet tooth so quickly.An interesting experiment was conducted. The volunteers ate a few pieces of chocolate and an hour later they were served pizza. Those who ate dark chocolate ate 15% less pizza than those who ate milk chocolate.

water

Don't forget to drink plenty of plain water. No diet is truly effective if you don't follow your drinking habits. Water participates in all processes in the body, removing waste and toxins and maintaining salt and acid-base balance.It is recommended to drink 25-50ml per kilogram of body weight. Drink plenty of fluids during hot weather and strenuous physical activity. Try to drink only plain, non-carbonated water every day, at least one and a half liters. Please keep this in mind as tea, coffee, kefir and other liquid products are not included in the liquid calculation.Drink evenly throughout the day, 1/2-1 cup per hour. Remember, if you feel thirsty, it means your body is severely dehydrated. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, which can dehydrate and disrupt metabolic processes in the body.Eat a balanced diet, exercise regularly, and believe in yourself!