Regardless of the type of diet you follow, it is always important to eat the right foods. Weight loss products should not only burn fat, but also provide the body with enough vitamins and minerals to support the target effect.
Healthy foods for weight loss: a list of 30 dietary foods
Regular exercise, especially in the fresh air, and healthy sleep are excellent weapons in the fight against excess weight. But without healthy food, these measures are ineffective. Proper nutrition is important. What foods are good for weight loss? What cooking methods preserve important digestive enzymes?
Beet
This vegetable is often missing from the list of dietary foods. But beets are a tasty and healthy food. Thanks to the large amount of fiber, it improves the functioning of the intestines, and also cleanses the blood and strengthens the immune system.
Beets are suitable for a healthy vegetarian diet due to their high content of iron and folic acid. These substances are present to a greater extent only in meat; They promote proper oxygen transfer in the body and reduce fatigue. These are the most valuable components contained in beets.
To lose weight, use it grated to make salads and decorate pasta with it.
Cottage cheese
Cottage cheese is not only a protein food (it contains 14-18 g of protein per 100 g). It also protects muscles when following a weight loss diet, preventing them from being lost along with fat, making it a good food for those losing weight. This property is provided by the milk protein casein.
Berries
Raspberries, strawberries, and blueberries are not only delicious summer berries, but also some of the best foods for weight loss. The pectin present in their composition ensures quick saturation. Do you want something sweet? Mix white yogurt with berries or make cheesecake with them.
Champignons and shiitake
These are ideal foods for a fat burning diet. Champignons and Japanese shiitake mushrooms are suitable as food for weight loss. Despite their expressive taste, they have low calorie content and at the same time satiate for a long time.
Try stuffed champignons, pasta baked with shiitake and vegetables.
Eggs
Opinions often differ about the importance of eggs for weight loss. Scottish nutrition consultant Carrie Rexton supports the position of eggs in a healthy diet, recommending one egg per day. Yes, eggs increase cholesterol levels, but especially good cholesterol (HDL), which protects against heart disease and heart attack. Eggs are a suitable food for weight loss that support fat burning and keep you feeling full.
When following a diet, boiled eggs are suitable, an omelet is a complete food, full of protein.
Serum
The linoleic acid contained in the whey helps flush fats out of the body and prevents their further deposition in fat cells. Thanks to this effect, it is included in the list of weight loss products. The whey contains high-quality animal protein, suppresses cravings for sweets, thereby promoting weight loss.
In addition, it maintains healthy intestinal microflora, therefore eliminating flatulence. This is a common problem when following a diet (due to the increased intake of fiber from vegetables and fruits).
Avocado
Healthy and tasty fat - this is how you can briefly describe avocado, which is classified as a healthy food for weight loss, similar to low-calorie fruits and vegetables. Although avocados are relatively high in calories, they are a source of omega-3 fatty acids not produced by the human body. They have an anti-inflammatory effect and counteract the development of diabetes.
Avocado sauce is suitable for salads, baked goods, and provides dishes with a creamy, fatty taste.
Healthy Avocado Dessert Recipe: Chocolate Mousse
Making a healthy treat is easy:
- Mix ½ avocado with 2 tbsp. l. cocoa, a pinch of cinnamon.
- Sweeten to taste with honey or another sweetener.
- Serve chilled.
Beans
The large amount of fiber in beans makes you feel full and prevents overeating. It is an essential source of protein, especially for vegetarians and vegans who avoid eating meat. Moreover, beans can be cooked in many ways. It goes best with rice. Don't forget to soak it before cooking - it reduces cooking time and bloating.
Avoid canned beans - they are far from a healthy food for weight loss due to the high content of sugar, salt, artificial flavors (be sure to check the label).
If you are not used to eating beans, add them to your diet gradually, for example, once a week; increase the amount over time. This will help prevent digestive problems.
Carrot
Carrots are a source of fiber that speeds up digestion. This fact is important for losing weight.
Cut 3 carrots into sticks and dip them in homemade yogurt or chickpea sauce (hummus).
Sweet potato
High fiber content, quick satiation when consuming sweet potatoes prevents overeating. Sweet potatoes can be steamed, baked, mashed with onions, spicy soup with garlic, carrots.
Sweet potatoes are a source of progressive energy needed for endurance training (running).
Ginger
Ginger is a thermogenic food: it supports the body's heating and fat burning. Because of this property, it is included in the list of foods for weight loss.
Replace purchased sugary drinks with ginger lemonade. Grate a piece of ginger, add lemon, sparkling water.
Sour cabbage
Sauerkraut, which rids the body of excess water, is also a food for weight loss. Metabolic waste is removed along with fluids.
Consume it daily, for example as a snack.
A pineapple
With 90% water content, pineapple is an essential part of a healthy diet. Eat it simply chopped or make a detox cocktail that you drink throughout the day. Pineapple will fill you up and rehydrate your body, so include it in your diet at least once a week.
Lemon and lime
Every morning on an empty stomach (after brushing your teeth), drink a glass of warm water with freshly squeezed lemon juice. This drink acts against cellulite and activates metabolism.
Asparagus
The list of dietary foods for weight loss also includes asparagus. It is rich in fiber, supports urine production, which helps remove toxins from the body. Instead of canned, eat fresh asparagus, which contains healthy ingredients - steam or boil it, and serve with sweet potatoes.
After cooking, you can grind the asparagus, add a few drops of lemon juice and get a delicious creamy soup. It will saturate and remove toxins from the body.
Garlic
It is the king of spices and a healthy weight loss food that also lowers blood cholesterol levels. Garlic can help add flavor to food when following a low-salt diet. Eat it fresh (in pates or simply with toasted bread).
Oatmeal
This is the basis of a healthy breakfast, present in the list of foods for weight loss. Oatmeal prolongs feelings of fullness by preventing the consumption of unhealthy snacks between meals.
Only pure cereals are suitable for a healthy breakfast. To increase digestibility, soak them in water or milk overnight (unsoaked flakes may cause bloating).
You can add oatmeal to weight loss smoothies. It slows down the absorption of carbohydrates, preventing blood sugar levels from rising.
Green tea
Green tea is a healthy alternative to coffee that helps support attention during study and work. Coffee is also suitable for weight loss, but many people "ennoble" it with a portion of milk and sugar, which will not happen with green tea.
Green tea, together with physical activity, speeds up metabolism and reduces cravings for sweets.
How to properly prepare green tea?
It is best to use loose tea. Preparation:
- Fill the tea leaves with water at a temperature of 60-80 °C, not boiling water.
- Leave for 1-3 minutes.
Brown rice
This is a fat burning food. Thanks to the content of complex carbohydrates, rice provides the body with energy for a long time. Together with a portion of protein, it is a suitable training food. It is recommended as a side dish for meat because it contains carbohydrates that promote the use of protein.
For breakfast, you can eat sweet rice cooked in milk with a drop of honey or date syrup. It's good to add cinnamon - thanks to its thermogenic properties, this spice accelerates fat burning. Cinnamon is also a weight loss product.
Horseradish
A brilliant product for losing weight at home is horseradish. Thanks to its diuretic properties, it helps eliminate toxins from the body. Horseradish can be grated into salad (it goes well with apples), added to vegetable paste, and used when cooking meat.
Black chocolate
When eating only low-fat foods and following a low-carbohydrate diet containing dietary products, a person is very craving for sweets. But there is no need to completely eliminate sweets. Dark chocolate won't do any harm. Choose a product whose first component is cocoa (at least 70%). Chocolate should not contain milk powder or artificial flavors. Only a small amount of sugar is suitable (ideally as the last ingredient on the list). The recommended amount is 2 cubes per day.
Nutrition alone is not enough to burn fat
Diet foods + healthy lifestyle = key to weight loss success. While feeding your body healthy, nutrient-dense foods, make sure you get enough sleep, rest, and adequate protection from stress. These factors can become an obstacle to a slim figure.
Table of low-calorie meat products, fish and seafood
Lean meat containing few carbohydrates is a suitable product from an energy point of view. In terms of nutritional value, it is a source of protein.
| Meat, 100 g | Kcal | KJ | Proteins, g | Fats, g | Carbohydrates, g |
| Chicken breast | 110 | 460 | 22 | 1 | — |
| Pork shoulder | 239 | 1000 | 16 | 20 | — |
| Beef shoulder | 151 | 634 | 21 | 8 | — |
| Veal shoulder | 118 | 495 | 22 | 3 | — |
| Minced pork | 310 | 1300 | 18 | 26 | — |
| Veal liver | 155 | 650 | 18 | 4 | 4 |
| Ham | 286 | 1200 | 17 | 21 | — |
| Homemade sausage | 430 | 1800 | 12 | 42 | — |
| Boiled sausage, sausages | 310 | 1300 | 13 | 25 | 2 |
| Pork chop | 358 | 1500 | thirty | 22 | 4 |
| Fish, 100 g | Kcal | KJ | Proteins, g | Fats, g | Carbohydrates, g |
| Trout | 112 | 470 | 20 | 3 | — |
| Cod | 76 | 320 | 17 | — | — |
| Baked herring | 334 | 1400 | 25 | — | — |
| Herring in tomato sauce | 215 | 900 | 15 | 15 | 3 |
| Tuna in oil | 310 | 1300 | 24 | 21 | — |
Table of low-calorie dairy products
Milk contains many nutrients and proteins, and is therefore included in the list of dietary products. But be careful if it causes problems, particularly allergies. The tolerance of this product is individual for each person.
| Milk, dairy products | Kcal | KJ | Proteins, g | Fats, g | Carbohydrates, g |
| 100 ml milk (0. 5% fat) | 38 | 160 | 3 | 0. 5 | 5 |
| 2 tbsp. l. sour cream (10%) | 24 | 100 | 1 | 3 | 1 |
| 1 portion whipped cream (30%), 30 g | 91 | 380 | 1 | 9 | 1 |
| 150 g white yoghurt | 107 | 450 | 7 | 6 | 7 |
| 150 g fruit yoghurt | 143 | 600 | 4 | 5 | 21 |
| 100 g Edam (45%) | 406 | 1700 | 27 | 25 | 3 |
Get a complete set of proteins, fats and carbohydrates from dietary foods
If you want to lose weight steadily and healthily, give up strict diets and hunger strikes. The path to healthy and, above all, sustainable weight loss lies through the correct ratio of macronutrients in the diet.
Carbohydrates
Carbohydrates are a natural component of the human diet, usually making up the majority of it. It is the amount of carbohydrates that is adjusted when body weight is lost or gained.
1 g of carbohydrates contains 4 kcal.
What carbohydrates are recommended? Complex carbohydrates such as:
- vegetables;
- fruits (in limited quantities);
- legumes;
- oatmeal;
- whole grain pasta;
- quinoa;
- potato;
- sweet potato, etc.
Protein
Proteins are essential for weight loss. They saturate, support muscle growth, and play a key role in all processes of the body (formation of muscle fibers, cells, tissues, blood plasma, leukocytes).
1 g of protein contains 4 kcal.
When losing weight, choose protein foods that contain little fat, such as chicken breast, tuna.
Fats
Fat is a carrier of taste. It is also very important for the absorption of fat-soluble vitamins, supplying the body with energy, and is necessary for cell growth. Even the brain is 60% fat. Fat is necessary for the production of hormones, heart health, and maintaining body temperature. But this is the highest calorie macronutrient - 1 g of fat contains 9 kcal.
What fats are good? Monounsaturated and polyunsaturated:
- olive, rapeseed, sunflower, soybean, corn oil;
- nuts;
- seeds;
- fatty fish.
A balanced nutritional composition plays an important role in losing weight. Normal energy consumption is divided as follows:
- 10-15% - protein;
- 55-60% - carbohydrates;
- 25-30% is fat.
For people on a diet, it is important to reduce the consumption of animal fats and simple carbohydrates; the amount of protein increases to their detriment. The optimal ratio is:
- 35% - protein;
- 40% - carbohydrates;
- 25% is fat.
Remember: although the human body needs fats, when losing weight, you need to control your overall fat intake. After all, 9 kcal / 1 g is almost 100% more than 1 g of carbohydrates or proteins.
