What you need to do to lose weight? Many will answer that they do not. Some, especially witty, say "stick up your mouth." Not only that, in this case, one would have to lose pleasant conversations, but also the approach itself is erroneous. Prolonged hunger will only set the body to store reserves. There is a need, depending on what and how much. Some products seem to be designed to take care of a slim figure. It will be useful to familiarize yourself with this list.
Losing weight wisely
Another mistake - there are only low-calorie foods. The body needs to fully function. Work or study, family care or youth parties require energy. If you eat only cucumbers or Iceberg lettuce, then not only will there be a breakdown, but also the work of internal organs, and the hormonal background will be disturbed. Therefore, proteins, fats and carbohydrates should be contained in food. Another important point - weight loss should be combined with physical activity. Otherwise, the body will lose primarily not muscle, but muscle mass.
Low-calorie products for weight loss include fresh vegetables, fruits and berries, low-fat dairy products, low-fat meat and fish. All this also needs reservations.
Some fruits and berries are very high in calories. For example, in many grape varieties a huge amount of glucose. Therefore, among the fruits stand out their “favorites”, which can be eaten in almost any quantity during the day, and those that are better to eat in the morning, observing the measure.
Low-fat dairy products are also a matter of debate. Of course, fat loss reduces their calorie content. But not everyone agrees that such foods are healthier. Chemical treatment during degreasing affects their composition. Therefore, it is important to determine priorities. If the goal is not fast, but slow weight loss and health for you in the first place, you can give preference to ordinary dairy products. Tables of low-calorie diet foods show what kind of food to eat on a diet and how many calories they contain. The calorie content of dishes fluctuates very much. It should be so. Even very high-calorie foods, such as olive oil, may be partially present in the diet. However, no one will drink oil in glasses. Enough to put a spoon in the salad, but frying on it is already undesirable. The main thing is to understand that eating right is affordable. It is quite possible to cook low-calorie slimming dishes from simple products.
Vegetables and greens
The lowest calorie foods in the table are vegetables and greens with calories from 0 to 20 per 100 grams. These are cucumbers, radishes, salad of various types and other greens, bamboo shoots, tomatoes. These products contain a huge percentage of water. Water does not contain calories. Therefore, by absorbing a crisp cucumber, you are actually drinking, not eating. These vegetables and herbs in any quantity will not gain you weight. The main thing is to take into account the state of the stomach: not everyone will benefit from a large amount of greenery, because it is rich in fiber and difficult to digest. A man still does not belong to herbivores and cannot eat grass. But dill, parsley, basil not only stimulate the intestines due to cellulose, but also carry many useful vitamins.
Zucchini, sorrel, broccoli, cauliflower, celery are also considered low-calorie foods. On their digestion, the body will spend more calories than it will gain.
Carrots and beets, eggplant and bell peppers, turnips are slightly more high-calorie. They will not gain weight, but will bring a much greater feeling of satiety. But potato, although a vegetable, does not apply to dietary products. During the diet, let's say boiled young potatoes.
Fruits
Fruits are more caloric than most vegetables because they contain fructose - natural sugar. Therefore, most of them have a sweet taste. Despite this, they belong to low-calorie foods and are part of many diets. Fructose will give the body a supply of energy, in addition, fruits are very rich in vitamins. The calorie content of different fruits and berries is very different. Watermelon 30 kilocalories per 100 g, in grapes - an average of 67. Some fruits contribute to the loss of calories. For example, grapefruit burns 3200 kcal. However, when consuming this juicy fruit, it is important to know that many medicines are incompatible with it.
Dairy products
Dairy products are rich in protein and calcium. Proteins are necessary for all processes in the body and are primarily building materials for muscles. Not everyone knows that muscle mass increases metabolism and helps burn calories. Therefore, the use of protein products should be combined with physical activity. Calcium strengthens the skeletal system.
The most useful are fermented milk products. The fact is that they normalize the intestinal microflora. Yes, it is useful, but what does this have to do with losing weight? Almost direct. Modern studies show that fat and slender people differ in the bacterial composition of the intestinal microflora. Its imbalance can upset the metabolism. Therefore, healthy microflora will help maintain a normal weight. In addition, her condition is reflected on the skin. For example, when microflora improves, acne disappears and the complexion becomes fresher.
From fermented milk products it is worth consuming cottage cheese, kefir, fermented baked milk, yogurt.
Meat
In the table of low-calorie foods, meat is closer to the end. Light food can not be called. And yet, as already mentioned, when losing weight, you should not give up protein foods. Meat is the main source of protein. The most dietary meats are veal, beef, chicken and turkey. Of the less common - rabbit meat and horse meat. The most suitable part of the chicken for the diet is the breast. Its use is related both to girls who dream of losing weight, and bodybuilders who seek to recruit it. There is no contradiction here. Muscle mass “displaces” unnecessary fat from the body. And proteins will provide muscle elasticity, well-being, the proper functioning of hormones and a healthy appearance of hair and nails.
What is not worth it is ready-made meat products like sausages, pastes, semi-finished products. They contain a huge amount of hidden fat. They are harmful not only for the figure, but also for the cardiovascular system. And they certainly cannot be called low-calorie foods!
No less important is the method of cooking meat. Frying or baking under a thick layer of mayonnaise is only suitable for rare holiday dinners. They make meat extremely high in calories and rich in fats. It is best to cook, stew, bake in the oven, cook in a double boiler.
Fish
Fish contains iodine, calcium, phosphorus, which contributes to the good functioning of the brain and strengthens bones and teeth. In addition, it is rich in omega-3 fatty acids. They not only beneficially affect the vascular and nervous system, but also normalize the metabolism, which is important for weight loss. Nutritionists advise eating lean fish - cod, pike, pollock. About the same calorie content are seafood - shrimp, mussels, squid.
True, it is important to know that oily fish is considered a useful product. Remember how many supplements are based on fish oil. By the way, fish oil is a substance obtained from the skin and fins of fish, and fish oil is from meat. This is a valuable source of omega-3s. It is believed that this is a product that increases lifespan. However, such a fish is high in calories, and should not be abused during weight loss.
Cereals and cereals
Cereals are quite high-calorie, some of them are comparable to lean meat. And yet, they are included in the list of low-calorie products for weight loss. Their benefit is that they contain complex or, in other words, slow carbohydrates. Much more time is spent on their absorption than on the "digestion" of fast carbohydrates. They do not increase blood sugar and leave a feeling of satiety for a long time. Most often, cereals are eaten in the morning because they provide a daily supply of energy. As diet foods, it is worth eating hercules, rice, buckwheat, quinoa, millet. Hercules on water is the lowest calorie product among cereals. It should be borne in mind that any cereal in milk is always more caloric than in water. Beans, such as beans and lentils, are suitable as a side dish. They also carry a lot of proteins. True, their content and assimilation in the body can not be compared with those of animal products.
Mushrooms
Mushrooms constitute a separate kingdom. Despite the fact that they grow from the ground, they can not be attributed to plants. They combine different properties. For example, like plants, they have a cell wall, however, substances characteristic of animals participate in their metabolism - they secrete urea and accumulate glycogen. Mushrooms are highly nutritious and low in calories. Porcini mushrooms per 100 g contain only 30 kcal. Therefore, mushrooms occupy a worthy place in the list of low-calorie products for weight loss. True, in other diets, for example, in diets for diseases of the gastrointestinal tract, they are absent in the diet of young children and pregnant women. Mushrooms are difficult to digest food. Therefore, they should be eaten in moderation, and in case of health problems - to limit.
The drinks
Drinks like water, herbal teas, black and green tea, and coffee have no calories at all. Provided that milk or sugar is not added to them.
Preference should be given to water and herbal tea. A day you need to drink enough fluids - from 1.5 liters. It is important to listen to your body. Excess water can also do a disservice - cause swelling, which also adds weight and volume to the body.
Dishes
Is it possible to cook low-calorie slimming dishes with simple products? Oh sure. Such dishes will include boiled vegetables or steamed. Steam cheesecakes, meatballs from chicken or turkey, steamed meat. Any fresh vegetable salads will delight you with their light taste and bring few calories. Soups, especially vegetable ones, are also indispensable in diet food. You can add a little cereal to them, and when serving - a spoonful of low-fat sour cream. It is not so difficult to cook low-calorie products for weight loss. From simple products you can make a whole diet menu. If there is a financial opportunity and a desire to enjoy something more tasty, this is also not a problem.
Dishes from low-calorie foods can be not only simple and familiar, but also sophisticated and varied. They can include avocados, seafood, exotic fruits.
Listening to yourself
The list and table of low-calorie diet foods is good to know. Whether or not to go on a diet is everyone’s choice. A truly healthy, balanced diet will only benefit. Except for one case - if this does not happen with fanaticism and is not made the goal of a lifetime. Such an obsession often leads to a malfunction in the nervous system and eating disorders. Therefore, before losing weight, it is important to determine your motives.
Sometimes the weight really rolls over and not only spoils the view, but also causes discomfort and health problems. But sometimes people with weight in the normal range, usually women, strive for unattainable perfection: look great like a taut "fitonashka", the main thing is not to lose yourself in this race. Health care is more important than body care, so when losing weight, you should not deprive your body of the necessary substances and make extra problems. And health is also worth taking care of, primarily for yourself, and not for the sake of public opinion.
Amazing discoveries
Therefore, if counting calories takes all your thoughts and deprives you of the joy of life, you should abandon this activity and trust intuition in solving problems with nutrition. You need to learn to listen to your body, and after a while he will begin to give an answer, what he really needs. For example, you may be surprised to notice that unsalted foods are no less tasty than salty ones, and it is even pleasant to feel a more delicate and delicate taste in the tongue.