What to use for weight loss? How to optimize the process of weight reduction, so that it does not drag on for another few years, but goes quickly and efficiently? If you want to lose weight effectively in a short period of time, it is worthwhile, first of all, to go on a reduced-calorie diet and introduce some physical activity into your schedule. Sometimes, however, despite the diet and lifestyle changes undertaken, the weight loss process is not as dynamic as we would like, so we look around for additional forms of support. A good patent for intensifying fat reduction are ready-made weight loss preparations, or fat burners. But it is also worth looking at ordinary culinary products, many of which show slimming properties. What will work best for weight loss? What are the most effective natural fat burners and how to use their potential?
Table of contents
- 1 What for weight loss? The right diet is the basis!
- 2 Diet conducive to rapid weight loss – what products to avoid?
- 3 What to eat to lose weight?
- 4 What for weight loss – foods that promote fat burning
- 4.1 Natural fat burners straight from the kitchen – lean dairy products
- 4.2 Invaluable helper in weight loss – dietary fiber
- 4.3 Fat reducers straight from the kitchen cupboard
- 4.4 Purifying power of herbs and seaweed!
- 4.5 Vegetable blender smoothies a lifeline to weight loss
- 4.6 Pineapples, oranges, grapefruit, lemons, tangerines… That is, fruits that lose weight
- 5 Natural dietary supplements for weight loss
What for weight loss? The right diet is the basis!
Many people who have successfully gone through the process of weight loss emphasize, the best way to intensively reduce body fat is to use fat burners together with a reduced-calorie diet (preferably while increasing the level of physical activity). It goes without saying that diet is where weight loss begins. If we adjust the menu well in terms of calorie content and the type of food we eat, we have half the success in losing weight.
The other half is the selection of natural fat burners and exercise, which brilliantly affects the metabolic rate. We don’t have to throw ourselves into intense, strenuous workouts, moderate activity in any form is enough, the important thing is that it is regular. A sedentary lifestyle is the enemy of a slim figure, and vice versa – movement is an ally of burning excess calories and a blocker of weight gain.
Diet conducive to rapid weight loss – what products to avoid?
How to compose a menu so that unnecessary pounds begin to disappear from the body? The most important point is to reduce the supply of carbohydrates. By reducing them to about 150-250 g per day, firstly, we gain a very good start to block further weight gain, and secondly, we begin to intensively burn the fat already accumulated.
Carbohydrates (especially simple carbohydrates), consumed in excess, are converted into fat tissue and accumulated as reserve energy material. Hence such rapid and significant weight gain in people whose diet base consists of fast food, white flour products, French fries, candy and other products saturated with unhealthy types of sugars.
Reducing carbohydrate intake is a clear signal to the body to mobilize fat. Carbohydrates are a source of direct energy for the tissues, and if we suddenly start consuming them in significantly smaller amounts, automatically, in order to obtain fuel, the body will start reaching for energetic spare material, i.e. stored fat tissue.
Reducing the intake of carbohydrates is worth combining with a reduction in the intake of fats, especially saturated and trans fats. Prepared foods, semi-prepared foods, instant foods, fast foods, sweets, salty snacks should also be discarded from the menu if we are serious about getting rid of the belly tire and excess fat lingering in other parts of the body.
What to eat to lose weight?
A diet conducive to weight loss and slimming down the figure must, above all, be natural and rich in nutritional value. It certainly can not be a deficiency diet, much less a starvation diet. Such diets lead to a slowing down of the metabolism and disrupt the body, resulting in, among other things, deterioration of mood, weakness, headaches and a decrease in immunity.
Radical diets, which drastically cut the calories consumed or completely eliminate entire food groups or certain nutrients, end in a yo-yo effect almost one hundred percent of the time.
Meals in a weight loss diet should be frequent, but not too large. We shouldn’t go hungry, but we shouldn’t overeat either. A system of 3 main meals and 2 small snacks works best. When preparing breakfasts and dinners, let’s use wholemeal bread instead of white bread, while when composing lunches, let’s rely on lean meats and avoid heavy, fatty and floury dishes.
- Vegetables,
- legumes,
- fish,
- eggs,
- lean meat,
- lean meats,
- seafood,
- lean dairy products,
- wholemeal bread,
- thick cereals,
- brown rice,
- wholemeal pasta,
- natural cereals (e.g. oatmeal, buckwheat, rye),
- bran,
- seeds, seeds,
- nuts,
- vegetable oils in small amounts,
- spices, herbs.
Read also: vital fiber (opinions and properties).
What for weight loss – foods that promote fat burning
Many foods that we have in our kitchens are useful tools in shaping a slim figure. They speed up metabolism, increase caloric expenditure, regulate digestive processes and stimulate fat burning.
These include products with a high protein content – lean dairy, sea fish, lean meats, but also fruits (apples, citrus, strawberries), herbs (such as parsley) and popular spices such as cinnamon and pepper cayenne. Numerous metabolism-accelerating products simultaneously help detoxify the body and stimulate the removal of excess water from the body, thus also facilitating weight loss and slimming the figure.
Natural fat burners straight from the kitchen – lean dairy products
In the search for natural remedies for weight loss, it is worth looking in the refrigerator. Any dairy products low in fat and sugars are natural fat burners. These include such products as buttermilk, kefir, cottage cheese, cottage cheese, natural yogurt, curdled milk. Due to their high protein content, the body, in order to digest them, must consume larger amounts of energy. Giving a thermogenic effect, they speed up metabolism and lead to increased calorie burning. They also have a great effect on intestinal function, being a treasure trove of valuable probiotic bacteria, thus helping to build a healthy intestinal microflora and counteracting digestive ailments.
Moreover, lean dairy products are abundant in calcium, which contributes to a more efficient breakdown of nutrients, including fats. In contrast, too little dietary calcium supply results in more intensive deposition of fats from food and overgrowth of body fat, resulting in overweight and obesity. Lean dairy also contains CLA (conjugated linoleic acid), which guards the proper digestion of sugars, helps maintain a healthy body weight and prevents fat storage.
It is also worth noting that yogurts, cottage cheeses and other skim dairy products satisfy hunger well, while providing few calories. Thus, they can be extremely helpful in controlling and maintaining a reduced-calorie diet. It is therefore worth introducing them to the menu as often as possible.
Invaluable helper in weight loss – dietary fiber
While products containing large amounts of simple sugars are not advisable for weight loss, products rich in complex carbohydrates, including fiber of soluble and insoluble fractions, are advisable.
Products with a high content of dietary fiber, which are worth including frequently in the menu
- bran and cereals,
- vegetables,
- grains and seeds,
- groats,
- brown rice,
- fresh and dried fruits,
- wholemeal flour,
- spelt flour,
- legumes,
- wheatgrass, young barley,
- seeds (e.g., eggplant, plantain, flaxseed, chia seeds).
Fiber products are useful for people struggling with excess weight for many reasons. They support digestive processes, prevent constipation and bloating, promote a feeling of lightness, counteract sudden spikes in blood sugar levels.
They positively affect metabolism and stimulate the cleansing of the body from toxins (by improving peristaltic movements of the intestines, they sweep food debris, deposits and toxins from the body). Moreover, they are the guardian of the amount of calories we consume. Products with a high fiber content have the ability to swell in the stomach, effectively killing hunger and suppressing the appetite for sweet, helping us keep our diet in check.
Read also: Detoxifying the body
Fat reducers straight from the kitchen cupboard
In addition to products rich in protein and dietary fiber, there are other natural fat burners in common culinary use. Here are some of them:
Green tea
Green tea has a beneficial effect on digestion and metabolism. It stimulates the secretion of gastric juice, prevents digestive discomfort, and improves the course of metabolism. Thanks to its high content of catechins (especially EGCG), it also influences fat reduction and reduces the proliferation and growth of fat cells.
Pu-erh tea
Pu-erh tea, a red tea native to China, is one of the more popular herbal remedies for aiding weight loss. It is even sometimes called a fat killer. The reason is the unusual composition of this tea, in which we find a composition of caffeine and a large amount of digestive enzymes with high biological activity.
Thanks to this blend of ingredients, pu-erh tea regulates digestive processes, speeds up metabolism and stimulates the burning of fat from the body. By supporting the metabolism of fats and other nutrients, it also prevents the feeling of heaviness and fullness in the stomach after large, satiating meals.
Intense spices
Spicy and pungent spices, such as black bell pepper, chili bell pepper, ginger, nutmeg, cinnamon, curry, cardamom, Roman cumin, turmeric, are valuable weapons against excessive pounds. By increasing body heat (giving a thermogenic effect) they force the body to use more energy (to cool down). Thus, they make us burn more calories.
Apple cider vinegar
Natural apple cider vinegar is also a valuable support for weight loss. It contains an arsenal of valuable enzymes that regulate digestive processes, improves metabolism, normalizes blood sugar levels, suppresses hunger, stimulates detoxification of the body, reduces subcutaneous water levels, facilitates the burning of stored body fat and accelerates weight loss.
Chicory
Chicory is a recently somewhat forgotten leafy vegetable (in appearance resembling Chinese cabbage or lettuce) with valuable food, medicinal and slimming properties. Chicory leaves are used fresh, as a side dish and snack, while chicory root is a herbal raw material, usually available in crushed and dried form.
Chicory contains large amounts of valuable components for our body, including dietary fiber, protein, flavonoids and a rich pool of vitamins and minerals. It has a beneficial effect on the work of the digestive system and liver, helps in the metabolism of fats, stimulates the production of digestive juices, regulates bowel movements, prevents constipation and flatulence. Normalizes blood sugar and cholesterol levels, improves metabolism, cleanses the body of toxins.
White mulberry
White mulberry is an herb well known to people struggling with diabetic problems: diabetes, insulin resistance, pre-diabetic condition. Its regular use brings good results in regulating carbohydrate metabolism in the body. White mulberry increases the sensitivity of cells and tissues to insulin, slows down the digestion of carbohydrates in the small intestine, thereby reducing the rate of their release into the bloodstream and counteracting rapid spikes in blood glucose levels.
By normalizing blood sugar levels, white mulberry also aids in weight loss – because stable carbohydrate metabolism in the body means better appetite control, reduced hunger attacks and fewer cravings for sweets.
Coffee
Coffee, although it won’t rid us of excess weight on its own, can be a valuable support in the weight loss process. It contains caffeine, thanks to which it speeds up metabolism and helps burn calories faster. Moreover, thanks to its diuretic properties, it helps rid the body of toxins and excess water, counteracting cellulite and swelling.
Check: Ranking of Weight Loss Pills
Purifying power of herbs and seaweed!
Feeling of heaviness, lack of energy, constipation and other digestive ailments, slow metabolism, malaise, tendency toto gain weight, headaches, weakness – all these are symptoms of the accumulation of toxins in the body, which cannot keep up with their removal.
If we want to start losing weight systematically, we should take care to regularly cleanse the body of harmful substances supplied, among other things, with unhealthy food and stimulants. In a toxin-free body, the metabolism is faster and the organs function more efficiently, so we get rid of excess weight sooner.
Aiming to detoxify the body and speed up the weight loss process, it is worthwhile first of all to switch to a healthy lifestyle (reduce stimulants, introduce physical activity and a balanced, rational diet, avoid contact with polluted environments). The use of appropriate herbs and algae can also be a great support.
Two of the most well-known and respected algae – chlorella and spirulina- are particularly noteworthy here. They show high activity in mobilizing the body to eliminate toxins. Infusions of such medicinal plants as dandelion, birch, nettle, tri-colored violet, purgative, goldenrod, thistle, green tea can also be helpful.
If you prefer quicker and more convenient solutions that don’t require brewing infusions or preparing herbal concoctions to drink, it’s worth reaching for a ready-made formula that supports thorough cleansing and deacidification of the body, while also aiding body slimming -. Spirulin Plus. It combines the detoxifying power of algae and herbs, and contains spirulina, chlorella, dandelion and green tea, among others.
Vegetable blender smoothies a lifeline to weight loss
If we make vegetable smooth ies one of the meals of the day (e.g., second breakfast or afternoon tea) at the expense of fattening snacks or bought fast food, we will accelerate the process of eliminating excess weight. Such shakes made of vegetables have an excellent effect on metabolism, support detoxification of the body, give us a dose of energy and a sizeable boost of vitamins and minerals. Besides, they satiate well and support the fight against snacking, allowing us to make it to a big meal without feeling hungry.
Let’s try to drink about 2 glasses of smoothie made from selected vegetables every day. Such blender concoctions are great for, among others:
- tomatoes,
- peppers,
- beets,
- celery,
- spinach,
- cucumbers,
- kale,
- carrots,
- parsley,
- parsnips,
- zucchini,
- kohlrabi,
- radishes,
- cabbage.
We can also enrich smoothies with fruits, seeds and grains, nuts, bran, cereals, cooked coarse groats, cooked legumes (such as beans, lentils, chickpeas, peas), spices and herbs.
Pineapples, oranges, grapefruit, lemons, tangerines… That is, fruits that lose weight
Frequent eating of pineapples and citrus fruits is a great way to lose weight naturally. Both pineapples and citrus fruits contain a lot of fiber, which is known to be a very important link in the weight loss process.
What’s more, pineapple contains an enzyme called bromelain, which stimulates digestive processes, improves metabolism, helps break down fats and starches and prevents weight gain. And grapefruits, lemons, limes, oranges, tangerines are rich in flavonoids, dietary fiber and organic acids. They speed up metabolism, prevent water retention in the body, improve carbohydrate digestion and inhibit fat storage.
Natural dietary supplements for weight loss
Most of us, aiming to reduce fat and lose weight, reach for weight loss supplements. They are a great support, especially if the specific is multifunctional, that is, it simultaneously performs multiple tasks: reduces appetite, speeds up metabolism, inhibits the absorption of fats from food, regulates the metabolism of fats and carbohydrates, prevents further fat storage. It is good if at the same time it adds energy and vitality, making it easier for us to carry out training plans and generally lead a more active lifestyle.
These properties are demonstrated by multi-ingredient pills for weight loss, containing extracts from selected medicinal plants in appropriately high doses. Among the most valued and most effective natural substances with weight-loss properties are:
- bitter orange extract(synephrine),
- garcinia cambogia,
- forskolin,
- chromium,
- piperine,
- berberine,
- capsaicin,
- green coffee,
- green tea,
- CLA acid,
- MCT oil,
- guarana.
Check: Supplements For Weight Loss – Ranking.
