Let's see what a diet is. When we are striving for weight loss, we, most often, need to reduce the caloric content of the diet, respectively, for weight loss you need a large list of low-calorie foods. However, no one has yet abolished vitally important products for the body, we also need proteins, fats, and carbohydrates, just in a rational ratio.
In addition, vitamins are necessary for vital activity, and many of them are contained in that terrible list of forbidden products when losing weight, which we try not to think about. But it's still necessary to get vitamins from somewhere.
To ensure that the diet promotes weight loss and does not deprive us of health, nutrition at such a time should be treated ten times more responsibly and carefully. It is necessary to make a list of products for weight loss, which will be your guide to a balanced diet for the near future.
Proteins fats carbohydrates
Let's start with a list of protein products for weight loss.
Our not the best attitude to the protein is based on various "additives" with which we are accustomed to eat protein - meat with potatoes, butter and cheese with bread, fish with pasta.
Learn to eat them with other carbohydrate side dishes - vegetables, berries, fruits, whole grain bread.
Protein Products:
- chicken and turkey breast;
- beef steak;
- brynza, cottage cheese;
- red fish;
- chicken eggs.
Sources of carbohydrates on the diet should be vegetables, berries, fruits, cereals. They well saturate, activate digestion, cleanse from the products of decay and, of course, contribute to weight loss, because their caloric value for all this, is simply insignificant.
A list of useful carbohydrate products for weight loss is as follows:
- Citrus (lemons, grapefruits, oranges);
- broccoli;
- cherries;
- artichokes;
- grapes;
- chili peppers;
- mango.
Moreover, most of them can be consumed as a missing dessert.
The greatest dislike for us is fat. Even the name itself is somehow unpleasant. Did you know that fats can speed up the process of losing weight? "Good" fats accelerate digestion, lower cholesterol and help get rid of, oddly enough, fatty deposits.
And now we will start to surprise you. List of high-fat diet foods for weight loss:
- Piggy pig - not to be confused with pork, nutritionists believe that the pig meat is more useful and "dietetic" chicken breast, serving 100 g;
- pistachios, walnuts, almonds, pine nuts, hazelnuts - consuming 10 g of each proposed kind of nuts, you not only lose weight, but also struggle with the statistics of cardiovascular diseases;
- olive and linseed oil - have an anti-carcinogenic effect, a daily portion of each of the oils 10 g (1 tbsp);
- dark chocolate (at least 70%) - fat in dark chocolate is contained in the form of cocoa butter, it speeds up blood circulation and raises the mood, serving 10 g;
- lamb meat - a source of monounsaturated fats, linoleic acid, B vitamins, zinc and selenium , a portion of 100 g;
- avocado - contains mono- and polyunsaturated triglycerides, vitamins, minerals, folic acid, lutein.
The most vitamin products for weight loss
In addition, that diets often disrupt the metabolism and the proportion of proteins, carbohydrates and fats, losing weight, we also deprive ourselves of many vitamins.
The most useful products for weight loss should combine two qualities - low calorie and high content of vitamins:
- natural yoghurt - 105 kcal, contains a lot of calcium, selenium, phosphorus, lactic acid bacteria, B vitamins;
- Laminaria - 5 kcal, practically the most low-calorie product, a source of magnesium, potassium, sodium, phosphorus, calcium, iodine and vitamin E;
- legumes - 310 kcal, the best source of fiber, sodium, healthy fat, as well as vitamins E, carotene, PP and group B;
- garlic - 46 kcal, improves digestion, dilutes blood, lowers cholesterol, contains vitamin C , B1 and B2, PP, carotene.
