There is no doubt that the diet, along with physical activity, is the basis of the weight loss process. Only the implementation of solid dietary habits guarantees effective and permanent weight loss. So what to eat to lose weight, and what foods should we avoid? Find out by reading this article!
Table of contents
Characteristics of a good slimming diet
More or less we all know that while losing weight we should avoid fatty and fried foods, sweets and highly processed foods, white bread and fast food. Instead, our menu should contain large amounts of vegetables and some fruits, whole grain cereals, fish and lean meat, natural yogurt and other dairy products with reduced fat content, and finally seeds and nuts.
But it doesn’t stop there. It is also worth knowing that there are such foods which, by regulating the digestive processes, directly contribute to losing weight. At the same time they provide many nutrients essential for health. These so-called superfoods are generally characterized by low calories, and at the same time are rich in the most valuable nutrients, which can not be found, for example, in processed foods.
Superfoods promote the process of slimming, strengthen the immune system and minimize the risk of most diseases of civilization. These are among others: honey, garlic, sauerkraut, broccoli, millet groats, sea fish, walnuts, eggs.
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What to eat to lose weight?
Vegetables are by far the most valuable tool in the fight against excess weight. Low in calories, and rich in vitamins, minerals and fibre, they form the basis of the modern food pyramid. They not only perfectly satisfy the appetite, but also have a soothing effect on our intestines, and the fiber contained in them greatly supports slimming.
Some vegetables, such as lentils, even prevent the formation of abdominal obesity. Others, such as broccoli, due to the abundance of antioxidants, have a strong anti-cancer effect. In addition to the mentioned, to the daily menu should be permanently introduced carrots, tomatoes, spinach, celery, green parsley, beets, zucchini, potatoes, cucumbers, cauliflower.
Pickles play a special role in a healthy and weight loss-friendly diet. Thus, sauerkraut (not vinegar pickled) is a natural source of vitamin C and a number of other vitamins, minerals and antioxidants. It boosts immunity, cleanses the gut, aids digestion, lowers cholesterol, and blocks cravings.
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Modern dietetics recommends eating vegetables as often as possible, whereas fruit a bit less, in the proportion ¾ vegetables, ¼ fruit. At the same time it is best to eat fruit not later than in the afternoon, because the body may not have enough time to burn carbohydrates before the night rest.
In the process of slimming down an ordinary apple can play a huge role. Eaten as a starter, they reduce the calorie content of the main meal, reduce appetite, and due to the presence of fiber, have a beneficial effect on digestion. An important fruit for slimming is grapefruit, because it speeds up metabolism, and also effectively cleanses the body of toxins. In the slimming diet it is also worth to include pears and strawberries, raspberries, berries such as acai, kiwi, pineapple, avocado.
Whole grain cereal products
They are not only an ally in slimming, but also a source of essential minerals such as zinc, iron, magnesium, B vitamins and fibre, which has a huge impact on shedding weight. Thanks to it we have smaller appetite, our intestines work more efficiently, metabolism runs faster, we get rid of harmful substances from our body more easily. Therefore, we should eat wholemeal bread, thick groats, brown rice, wholemeal pasta, oatmeal, bran.
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Milk and dairy products
Milk and milk products are indispensable in a diet, because they provide the body with protein, calcium, and vitamin B2, so they should also be included in a well-balanced weight-loss diet. However, due to the level of calories, we should choose milk with a lower fat content and natural yoghurts, or lean white cheese (unprocessed, in its natural form). Remember that eating dairy products is a great way to increase the metabolic rate and suppress your appetite. All the more reason to reach for products from this category during weight loss.
Eggs, fish and lean meat
In a slimming diet you should also include eggs, preferably boiled, and if fried, then without fat. A boiled egg provides protein, vitamins and iron, is a good substitute for meat and gives you a long feeling of satiety. If you eat meat, it should be lean, especially poultry meat, boiled or baked without fat. Avoid sausages and other processed meat products.
At least twice a week you should eat sea fish, steamed or baked in foil, mackerel, tuna, herring, cod, salmon and seafood. In addition to other important nutrients, they contain valuable omega-3 acids that help you achieve a slim figure.
Nuts, seeds, pips
Although nuts, seeds and p ips are products with high energy value, but at the same time abundant in vitamins, minerals, unsaturated fatty acids and fiber. They are excellent as additives to salads or snacks, have an effect on suppressing appetite, and minimize the formation of fat tissue. They contain healthy fat and antioxidants which are necessary for the body in small quantities.
As for fats, they are at the very top of the nutritional pyramid, which means that they should be consumed in minimal doses (preferably in the form of vegetable oils, not animal fats).
Water is absolutely essential in a weight loss diet. By stimulating metabolism and cleansing the body, it promotes weight loss. The demand for liquids is about 2.5 litres a day, of which 1.5 litres should be water, but overweight people should drink a bit more.
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How to eat to lose weight?
- Eat smaller meals, but more often – 5 meals a day every 3 hours, the last one, the lightest, not later than 4 hours before bedtime.
- Eat slowly, not doing anything else at that time. The point is not to inadvertently consume too much.
- Do not overeat.
- Do not eat out, eat only healthy, home-made food.
- It is good to drink a glass of water slowly before a meal.
What not to eat and drink in order to lose weight?
- Highly processed food.
- Alcohol, because it is the so-called empty calories, and in addition it can increase the appetite.
- Ready-made foods and semi-finished products (sauces, instant soups, dumplings, cereals, crisps, sticks, etc.).
- Fried foods, especially deep-fried ones.
- Sweet drinks.
- White bread, baked goods and all sweets.
- Salt and sugar intake should be limited.
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