Do you want to get rid of excess body weight or do you go to the gym every day and need a balanced diet? Make your diet from foods that are able to provide the body with the necessary energy. But picking up is the kind of food that does not saturate you with excess calories. The judgment that without vegetable and animal fats the palatability of dishes is deteriorating is false. In fact, fats perform a number of functions, which ensures the normal functioning of literally the whole organism. But do not abuse them. In the article, we will consider which foods without fats will bring you the maximum benefit.
Which diet to choose?
To begin with, there is no special diet based on eating foods without fats. The constant consumption of dishes with a minimum number of calories is considered the most effective method of losing extra pounds in a short period of time. But to maintain such a diet for a long time is impossible - the lack of fat adversely affects the health of both women and men.
We select low-calorie foods
If you want to lose weight, do not limit your intake of food only to low-fat yogurt and boiled chicken. The list of fat-free products (up to 20 grams per 100 grams of product), which we present in the article, will help diversify daily nutrition and increase the usefulness of the diet.
Meat
Initially, pay attention to meat. The basis of the diet is chicken breast and veal, which contain a large amount of healthy protein, which is well perceived by the body. Nutritionists advise eating a rabbit as a substitute for fatty meats. Rabbit meat is considered useful because it contains vitamins B 1 , B 2 , B 4 , B 6 , B 12 , PP, K, cobalt, phosphorus, iron, etc.
Fish
Fish in the diet is a valuable source of protein, calcium and phosphorus, which can never be abandoned. Foods without fats in the diet are boiled or baked fish. To its non-greasy varieties, nutritionists include:
- hake;
- river perch;
- pollock;
- cod;
- Pike
- flounder.
An ideal dietary dish is salmon meat. But regular preparation of such a product would be too costly for the family budget. Among all fish, salmon is characterized by a high content of healthy protein and at the same time a low amount of fat (1.7 grams of fat per 100 grams of product).
Milk products
The milk diet is not like the rest, as it does not bring the body to complete exhaustion. This is due to the fact that the frequent use of milk products to the maximum compensates for the deficiency of calcium, vitamin D, B 2 , B 12 and phosphorus.
With the use of milk, metabolism is accelerated and the rate of burning of body fat increases. Try to choose dairy products without fat, for example, sour cream 10% or milk 1% fat. You can call dietary and hard cheese, if the amount of fat in the composition does not exceed 15%. Manufacturers offer their consumers a large selection of low-fat kefir and cottage cheese. Yogurt, kefir or sour cream of 0% fat is an excellent base for dressing a side dish or sauce for a dish. An excellent combination of dairy products and berries is considered, it will bring maximum benefits to the body of an adult and a child.
Cereals
Buckwheat, oatmeal, millet, unpolished rice and other cereals are indispensable elements of the diet menu for those who dream of a relief body.
The fat content in cereals is small (from 1 to 2%). The most high-calorie cereal is from oats, since the amount of fat in it is up to 6%. The composition of these products in large quantities contains precisely complex carbohydrates, which add strength and energy with constant physical exertion. When eating porridge in the morning and at lunch, the feeling of hunger disappears for a long time.
Healthy vegetables
Healthy nutrition is based on the use of vegetable dishes. Nutritionists are allowed to eat them in virtually unlimited quantities without fear of gaining extra pounds. The exception is potatoes. Due to the high concentration of starch in the composition, potatoes contribute to weight gain.
In the content of all types of vegetables, the accumulation of fat is not more than 1 gram per 100 grams of product. Boiled or steamed vegetables is a useful side dish for literally any dish. List of the most healthy foods without animal fat:
- Carrot.
- Spinach.
- Pumpkin.
- Onion.
- Broccoli).
- Lettuce sheets.
- Celery.
- Tomatoes
- Watermelon.
Fruits
Fruits also appear in the group of foods with the least amount of fat, except avocados and olives. Frequent consumption of fruit in the morning helps not only to cope with body fat, but also prevents the occurrence of weight gain. Just remember that fruits have a lot of sugar.
List of foods without fats (fruits):
- Oranges.
- Grapefruits.
- Bananas
- Apples
- Apricots
- A pineapple.
- Sweet cherry.
Mushrooms
Many diets involve the use of mushrooms as an alternative to meat. Due to the low fat content in mushrooms, they are a very low-calorie product. There are 20–40 kcal per 100 grams. In addition, a small portion of mushrooms nourishes the body and eliminates the feeling of hunger.
Mushroom dishes allow you to lose weight without “breakdowns” and frequent mood swings. The main problem of such a diet is poor-quality and harmful mushrooms, the use of which leads to unpredictable results, for example, poisoning.
Pasta
It is impossible to call pasta a real dietary product, but the amount of fat in them is about 0.4 grams per 100 grams of product. Italians say that pasta consumption is not really getting better. Lovers of pasta add weight from the frequent use of fatty sauces, with which pasta is often served. Macaroni mainly consists of carbohydrates, and sauces - of fats. For those who want to lose weight, pasta and sauce can not be combined!
In order to lose a couple of extra pounds, do not deny yourself your favorite dishes. The basic rule of healthy eating is not to drink tea / coffee and not to eat after 6 pm. In fact, it’s quite possible to cook low-fat and tasty pasta with stewed vegetables, mushrooms or with a light sauce without cream.
Legumes
Legumes are considered an important source of high-quality carbohydrates, vitamins and minerals, and protein. Introducing beans, soy, chickpeas, lentils, peanuts, various nuts into your menu, you can gradually reduce body weight without resorting to frequent and even inconclusive starvation.
Legumes contain the least amount of vegetable fats (0.1 grams per 100 grams of product). The considered cultures contain in their composition the fiber necessary for the human body, which accelerates the digestive process. The calorie content of legumes is low, despite the high nutritional value.
The introduction of beans into your diet helps not only to “burn” a few extra kilos, but also to improve the health of your skin and hair, increase mental activity and get rid of depression and fatigue.
If you decide to eat more fat-free foods, then beans, peas and lentils should be on your table as often as possible.
Nutritionists advise following the following daily ratio of proteins, fats and carbohydrates in food - 30%, 20% and 50%, respectively. To lose weight, properly distribute foods in your daily diet as sources of healthy and unhealthy fats.
What fat-free foods are more worth adding to your diet? Of course, all of the above, but in acceptable doses. And in this case, your body will respond to you with good health.