Not all calories are created equal. Each product is broken down and absorbed in the body in its own way, and has a different effect on feelings of hunger and satiety, as well as hormonal status. So what can you eat to not only gain weight, but also lose weight?
Whole eggs
In the past, people tried to eat no more than 2-3 chicken eggs per week, because it was believed that excessive consumption of egg yolks increases cholesterol levels and contributes to the development of atherosclerosis and coronary heart disease. Today, this opinion has been proven wrong.
Moreover, a regular chicken egg is the best product that anyone who wants to lose weight should eat! Eggs contain a lot of protein, healthy fats, and also keep you full for a long time, despite their low calorie content.
An experiment was conducted in which 30 overweight women ate eggs instead of buns for breakfast. All subjects noted that they felt fuller for longer after an egg breakfast and generally ate less at subsequent meals. After 2 months, a follow-up weigh-in showed that these women had lost more weight than the control group that ate the baked breakfast.
Eggs contain an incredible amount of nutrients, so adding them to your diet can help you survive almost any diet with minimal discomfort.
Green leafy vegetables
Lettuce, spinach, rocket, basil and many other vegetables are rich in fiber and low in carbohydrates and calories.
By adding leafy vegetables to food, you visually increase the volume of the meal and fill it with a huge amount of nutrients: vitamins A, C, D, PP, phytonutrients, antioxidants, calcium and phosphorus.
A diet with more greens has been shown to encourage people to eat less, further reducing calories.
Salmon
Salmon is the healthiest fish. It is also very satisfying, although it contains relatively few calories.
This fish is high in protein, healthy fats and essential nutrients. Salmon, like other seafood, contains iodine, which is necessary for the normal functioning of the thyroid gland, which controls all metabolic processes in the body. Most of the world's population is thought to suffer from iodine deficiency.
Salmon contains a high concentration of omega-3 unsaturated fatty acids, which suppress inflammation in the body and participate in fat metabolism.
If you don't like salmon, try mackerel, sardines, herring and flounder. These fish are also very useful.
Cruciferous vegetables
Broccoli, cauliflower, white and red cabbage and Brussels sprouts contain a lot of fiber, vitamins and protein. Of course, vegetables cannot be compared to meat or legumes in terms of protein content, but cruciferous vegetables contain much more protein than any other vegetable.
The combination of fiber and protein, low energy values make all types of cabbage the best food for anyone who is losing weight.
Did you know that cruciferous vegetables contain a substance that prevents the development of cancer?
Lean beef and chicken breast
Meat is often blamed for all kinds of sins, from skin rashes to atherosclerosis and obesity. But few people remember that it is very difficult to create a balanced diet without meat. Animal proteins contain several essential amino acids that are not found in plant foods. That means you have to eat meat, but what about all its side effects?
You must choose lean meat, ask the butcher to trim off all visible fat, and choose lean beef and veal. A great option would be rabbit, turkey and chicken breast. By the way, these products are the first meat products for supplementary feeding of babies.
A large amount of protein makes meat indispensable in the menu. A high-protein diet alone helps you burn 80-100 more calories, because it takes a lot of energy to break down a protein molecule.
Research shows that increasing protein intake by 25-30% can reduce the risk of eating disorders by 60% and lose an additional 300 grams of weight!
If you're on a low-carb diet, you can even afford fatty meats, within reason, of course. But if you simply started eating less, without reducing this or that nutrient, then give preference to lean meat.
Boiled potatoes
Potatoes, fried, baked, French fries. . . Everyone loves potatoes, but they try to limit consumption of other starchy vegetables while losing weight.
However, with the right approach, this product will help you not only cope with hunger, but also lose extra pounds. Just boiled potatoes have the highest satiety index. By combining it with a small portion of meat or an egg and a salad of leafy vegetables, you can fill up and forget about hunger for many hours, which is rare for those on a diet.
Don't give up potatoes. It contains a lot of potassium, which the body needs to control blood pressure, a lot of fiber and vitamin C.
Tuna
Tuna is another low-calorie protein food. This fish is deservedly popular among bodybuilders and fitness models, especially during the competition period, when you need to dry off quickly.
Tuna can be grilled, baked or made into canned fish salads. Keep in mind that to reduce the total calorie content, it is better to take canned tuna without oil.
Legumes
Lentils, beans, chickpeas and other beans are rich in protein, complex carbohydrates and fiber. Dishes made from these products (side dishes, soups, salads) are not only tasty, but also very healthy and leave you feeling full for a long time.
Legumes can cause indigestion and increased gas formation, so cook them carefully and don't eat a lot at once.
Soups
Foods with moderate calorie content encourage people to eat less. Products with these properties usually contain a lot of water, fiber and vitamins. So why not simply add water to the appropriate food and make a soup out of it?
A cup of vegetable soup will fill you up better than a cup of salad, and you'll get even fewer calories. But don't forget that you shouldn't eat only pepper, carrot and cabbage soup for a long time. You should diversify your menu with protein (meat, eggs, fish) and carbohydrate (porridge) foods.
Fresh cheese
One of the best weight loss products! Fresh cheese is produced from cow's milk, which means that it contains all the beneficial properties of dairy products: a large amount of calcium, protein, vitamins. Low-fat fresh cheese generally contains a minimum of calories, carbohydrates and a maximum of protein.
However, the lower the proportion of fat in fresh cheese, the worse its taste. Some people find it difficult to eat, so they add cream and sugar. But for those 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 out of it, add some to porridge and make sandwiches. Otherwise, these methods work well for children who refuse to eat dairy products.
Avocado
Avocado is a unique fruit. While most fruits are packed with 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.
Avocado goes well with almost any salad, and it's not just about the taste. Unsaturated fats, especially oleic acid, from avocados have been shown to increase the absorption of nutrients from potatoes and green leafy vegetables up to 15 times!
Apple vinegar
This product is incredibly popular among supporters of a healthy lifestyle. Apple cider vinegar is used as a dressing for salads, vinaigrettes, and even diluted with water and drunk.
Adding apple cider vinegar to meals, especially those high in carbohydrates, is believed to help you feel fuller faster and better and eat 250-300 fewer calories later in the day.
An experiment was conducted in which obese people received 15-30 ml of apple cider vinegar per day. After 3 months, they lost 1. 5-2 kg more weight than the control group.
Apple cider vinegar prevents spikes in blood sugar and insulin, which also helps with long-term weight loss.
Nuts
Although nuts contain a lot of fat, they do not make you fat, but help you lose weight.
Nuts are great for quick snacks and are rich in protein, fiber and unsaturated fats. Regular consumption of small amounts of nuts (1 handful per day) helps improve metabolic processes in the body and reduce body weight. It has been proven that people who regularly eat nuts are slimmer and healthier than those who avoid them.
There is no need to focus only on almonds or walnuts. Try different types: pistachios, cashews, macadamias, peanuts, hazelnuts. But try to control yourself, remember that excessive consumption of any product, even the healthiest one, is unacceptable.
Whole grains
The most necessary cereals during weight loss are those that contain a minimum of gluten. These include oats, brown rice and quinoa. Oatmeal contains a huge amount of beta-glucan and fiber, which provide long-lasting satiety and help improve metabolism. Unpolished brown rice is high in B vitamins, while quinoa is rich in protein, manganese and magnesium.
Always read labels carefully, as often whole grains are actually refined grains. Peeled, crushed and steamed cereals contain a minimum of fiber, vitamins and other useful substances, but there are so many simple carbohydrates that it is not worth even thinking about losing weight.
Even on a low-carb diet, you can afford to eat some side dishes or porridge now and then. If you prefer a balanced diet, then start each day with a bowl of oatmeal. This is the best breakfast, and not only for those who want to lose weight at home.
Chilli
Did you know that spices help you lose weight? Chili peppers lead the list of fat-burning spices. The capsaicin contained in chili reduces appetite and promotes fat burning. You can get this substance from pepper and special slimming drugs. However, regular consumption of highly spicy foods can lead to the development of tolerance to capsaicin, so be careful not to overdo capsaicin as you may not be able to reap its full benefits.
Fruits
All experts agree that fruit should be included in the menu. People who eat 2-5 servings of fruit every day are thought to be much healthier than those who don't.
Although fruit is rich in sugar, it contains a lot of water and fiber. The low calorie content makes some fruits a godsend for those who want to lose weight.
Apples, pears, apricots, plums can be eaten just like that, you can add them to porridges and salads. By eating fruit, it is almost impossible to exceed your daily calorie intake. Although there are exceptions: when losing weight, give up bananas and grapes. They contain a lot of sugar and starch, and this does not contribute to weight loss.
grapefruit
A special fruit that helps you lose weight at home better than others.
90 obese people ate half a grapefruit every day, and after 12 weeks they were weighed and found that eating this fruit (in the absence of diet and exercise) helped them lose up to 1. 5 kilograms without additional effort.
Grapefruit reduces cell resistance to insulin and helps improve metabolism.
Eat half a grapefruit as a snack. This way you will get a lot of vitamin C, fiber and overcome hunger in a few more hours.
Chia seeds
Chia seeds, which are now becoming increasingly popular, are considered a so-called superfood. In chia, 90% of all carbohydrates are fiber, which makes these seeds indispensable in any diet. Chia absorbs water 10-12 times its weight, and the resulting volume of food fills the stomach and creates a feeling of satiety.
Although this product is believed to reduce appetite, there is no conclusive evidence that it has the same effect on weight as grapefruit.
Coconut oil
Not all fats are equally dangerous. Coconut oil consists almost entirely of medium-chain triglycerides (MCTs). Although they are classified as saturated fat, they are considered very healthy. MCTs satiate well, increase energy metabolism and help burn excess fat.
But do not forget that coconut oil should be added to salads not together with olive oil, but instead of it. Although you should not give up olive oil completely, because it is also very healthy. Just alternate these oils, but don't combine them.
Yogurt
Another great dairy product that also contains probiotics to help your gut.
Normal bowel function will not only protect you from bowel problems, but also prevent leptin resistance, which is one of the causes of obesity.
Surprising but true: A glass of plain-fat yogurt, rather than low-fat, reduces your risk of gaining weight and developing type 2 diabetes. You shouldn't buy low-fat yogurt often, because it has a lot of sugar added to make it as filling as regular yogurt.
Dark chocolate
Do you think of chocolate when you want something sweet? But milk chocolate is forbidden, because it contains so much sugar and fat. Try dark chocolate. It has an unusual taste, you don't want to eat the whole bar in one sitting, because it quickly satisfies the need for sweets.
An interesting experiment was conducted. The volunteers ate a few squares of chocolate, and an hour later they were offered a pizza. Those given dark chocolate ate 15% less pizza than those given milk chocolate.
Water
Don't forget to drink plenty of plain water. No diet will be really effective if you don't follow the drinking regime. Water is involved in all processes in the body, removes waste substances and toxins, maintains water-salt and acid-base balance.
It is recommended to drink 25-50 ml per kilogram of body weight. In warm weather and during intense physical activity, drink more. Try to drink only plain still water per day, at least one and a half liters. Tea, coffee, kefir and other liquid products are not included in the liquid calculation, please keep that in mind.
Drink evenly throughout the day, 1/2-1 glass every hour. Remember that if you feel thirsty, it means that you already have a significant water deficit in your body. Try to avoid such moments. Limit the consumption of coffee and other diuretic products, they dehydrate and disrupt metabolic processes in the body.
Eat a balanced diet, exercise regularly and believe in yourself!