What to eat to lose weight: a list of foods for proper nutrition

To lose weight, you don’t have to spend yourself on a strict diet. You can include foods in your diet that burn more calories than they contain. Foods for weight loss are not only healthy, but also tasty. Healthy eating is not a 2-3 week diet, but a way of life. It is complemented by sports, good sleep and the absence of bad habits.

Mechanism of fat burning action of some foods

For the normal functioning of all systems, the body needs fats, proteins and carbohydrates. Their rate depends on a person's age, his body mass index, level of physical activity. The introduction of fat burning foods into the diet encourages gradual weight loss without compromising health.

The mechanism of fat burning is associated with the ability of certain foods to positively influence weight loss. This may be due to the beneficial properties of the components that make up food for weight loss:

  • Body satiety - fiber, protein and dietary fiber reduce hunger. These ingredients are found in fruits, berries, legumes, grains, and eggs.
  • Boost Metabolism - Pineapple contains bromelain, which speeds up metabolism (metabolism) and burns fat.
  • Cleansing-Fruits and vegetables are natural antioxidants. They remove toxins from tissues and organs.
  • Negative calorie content - celery, where there are fewer calories than the body spends on processing it.
  • Removes excess fluid - cucumbers, parsley and apples eliminate excess water in the body, which has a positive effect on weight loss.
slimming foods

Top 5 Slimming Products

5 foods to lose weight will help you achieve the desired figure. Their regular use can not only get rid of extra pounds, but also improve the function of the whole body. This is due to the content of vitamins, micro and macro elements in food. Include these foods in your diet - and it will be balanced, healthy, nutritious.


Favorite breakfast for weight loss is oatmeal. It contains as much protein as an egg. The composition of oats contains useful substances for weight loss:

  • Dietary Fiber - Fills the stomach, makes you feel full until the next meal.
  • Amino Acids - Valine provides energy, increases muscle growth, arginine eliminates uric acid.
  • Vitamins - increase metabolism, strengthen immunity.

Here are some tips for cooking and eating oatmeal:

  1. Make porridge from unrefined grains - they have more nutrients than grains.
  2. Cover the oats with water 30 minutes before cooking. The less porridge is cooked, the more nutrients will stay in it.
  3. Sprinkle flax seeds, berries, or nuts over the finished plate. Cut the sugar.
oatmeal with raspberries for weight loss

Natural yogurt

From fermented milk products, natural yogurt is the best for weight loss. It is low in calories, high in protein and calcium. Benefits of yogurt that are useful for weight loss:

  • restoration of intestinal function due to lacto- and bifidobacteria;
  • increased metabolic processes;
  • prevention of constipation;
  • toxin removal;
  • lower bad cholesterol levels.

Yogurt is considered natural if its shelf life does not exceed 14 days. Other foods are prepared with added preservatives and will not help with weight loss. Use yogurt as a standalone meal or as a salad dressing.

natural yogurt for weight loss


Medium -sized chicken eggs contain 80 kcal, and the protein in them is more than 12 g. Eat 2 boiled eggs for breakfast, and you won't feel hungry until lunch time. The protein in egg whites helps increase muscle mass by burning fat. Boiled eggs contain a minimum amount of carbohydrates - 1 g, fat - 7 g, and many vitamins.

To eat an egg for the sake of your picture, follow the suggestions for cooking it:

  • Boiled boiled eggs, boiled eggs, boiled eggs. You can make a steamed omelet.
  • Combine eggs with oatmeal. For fans of fried eggs, it is better to add a minimum of oil and more spinach, tomatoes and onions.
  • Don’t eat egg yolks unless you want to increase your bad cholesterol levels.
  • Eat chicken, quail, geese and duck eggs.
boiled chicken eggs to lose weight

Fatty fish

American nutritionists have found that eating oily fish reduces weight. It’s all about omega-3 acids, which are found in red and sea fish. Vitamin D and saturated acids have a positive effect on the body:

  • speed up metabolism;
  • reduce cravings for sweets;
  • calm the nerves;
  • eliminates the risk of overeating.

Helpful hints:

  1. Eat fatty fish 3 times a week.
  2. Choose from wild salmon, sardines, river trout and mullets. They contain little mercury compared to other oceans or seas.
  3. Bake fish, stew with vegetables, or cook with herbs.
red fish with lemon for weight loss

Leafy green

Untreated fresh greens are used in many diets. This is due to the high dietary fiber content in it. They regulate the digestive process, reduce appetite. The best leafy vegetables for weight loss:

  • Cabbage- contains vitamins A, C, K, removes accumulated toxins from the liver. Eat raw cabbage for more benefits than cooking cabbage.
  • Lettuce salad- rich in vitamins C, A, K. Eating lettuce leaves increases lipid metabolism, resulting in weight loss.
  • Spinach- rich in magnesium, which supports normal heart function. Calorie content - 22 kcal / 100 g. Add fresh ingredients to salads, soups or sauces.
  • Beet leaves- contains 40 kcal / 100 g. It is used as a side dish or added to soups.
  • Arugula- remove excess water from the body. There are only 22 calories in 100 g of herbal ingredients. Tear the arugula with your hands, add fresh to the finished dish.
arugula for weight loss

Slimming vegetables

You can lose weight by eating more fresh vegetables. Low in calories, starch and sugar, these vegetables contain:

  • Jerusalem artichoke, sweet potato (yam) - reduces appetite;
  • pumpkin, carrots, artichokes, green onions - relieve constipation;
  • cucumbers, eggplants, zucchini, tomatoes, cauliflower - remove excess liquid;
  • beets, peppers, pumpkin, celery, broccoli - burn fat;
  • zucchini, Swiss chard, cayenne pepper, Brussels sprouts - speed up metabolism.

Eat raw, boiled, or baked vegetables without added salt. Eat boiled or roasted sweet potatoes. It contains many nutrients that are important for food nutrition.

slimming vegetables

Dairy products that burn fat

Eat only low -calorie fermented milk products to lose weight. It contains the hormone calcitriol, which induces fat burning. Eliminate whole milk from your diet - it contains a lot of insoluble fat, which is then stored in the stomach or thighs.

The best dairy products for weight loss:

  • Cottage cheese- consists of protein, eliminates calcium deficiency and reduces appetite. For weight loss, eat cottage cheese without additives - sour cream, jam or sugar.
  • Hard cheese- a small piece of Parmesan, eaten for lunch, eliminates the craving for sweets, stimulates metabolism.
  • Serum- speeds up metabolism, burns subcutaneous fat.
dairy products for weight loss

Sweets that are safe for the body

Despite losing weight, many people find it difficult to let go of sweets. But the diet forbids eating fast carbohydrates. It is wrong to eliminate such components from the diet. Sweets that do not spoil the figure:

  • Give- Blueberries, raspberries, watermelons, currants and cranberries speed up metabolism. They make up for the lack of carbohydrates. It is useful to eat fresh berries, to make smoothies out of them.
  • Fruits- contains vitamins, fiber and pectin. Fat -burning fruits - pineapple, plum, grapefruit, avocado, apricot, orange. Use to make salads with low -fat yogurt.
  • bitter chocolate- satisfies hunger, improves vascular tone and brain function. Eat 1-2 tiles 50-100 g per week.
  • Love- contains a lot of calories, so add 1 tsp. in tea or ready meals.
  • Sorbet- prepared by freezing fresh fruit with the addition of syrup. Desserts do not contain fat, and digestion of cold foods will require a lot of energy from the body.
  • Cinnamon- burn fat, lower sugar levels. Add spices to kefir, tea or coffee. Dissolve 1 teaspoon in a glass of boiling water. honey and ½ teaspoon. cinnamon. This drink removes subcutaneous fat.
sweets allowed for weight loss

Weight Loss Products

Other weight loss products will help you lose extra pounds:

  • Apple cider vinegar- breaks down fatty compounds, cleanses the blood. Melt 1 tbsp. l. vinegar in a glass of water and drink in the morning before meals.
  • Papaya- consists of enzymes that break down proteins. Eat 100g each before or after meals.
  • Coconut milk- contains useful ingredients, satisfies hunger well. Substitute it for cooking oil.
  • Halia- speeds up metabolism thanks to the essential oils in the composition. Add ginger to ready meals, mix with water and lemon.
  • Chile- contains capsaicin, which burns excess calories and speeds up metabolism.
  • Red wine- stimulates protein production, which prevents fat accumulation. Drink dry wine - low in calories, it breaks down enzymes for better absorption.
  • garlic- activates metabolic processes, prevents the deposition of fat on the sides and abdomen.
  • Almonds- saturate the body with healthy fats. Of that amount, only 40% is absorbed, so nuts leave no extra calories.
weight loss products

Weight loss rules with fat burner products

Diet with fat burners should be balanced and varied. To lose weight, follow some rules:

  1. Eliminate foods that are high in calories and carbohydrates from your diet.
  2. Control the amount of water you drink - 1. 5-2. 5 liters a day.
  3. Keep track of your calories. A woman needs 1100–1200 kcal a day, a man - 1500–1700 kcal.
  4. Swimming, walking, or jogging can help you lose weight faster.
  5. Eat fruits, cereals for breakfast, fatty fish for lunch, and vegetables, eggs, or meat for dinner.
  6. Eat kefir or yogurt 3-4 times a week for normal stomach function.
  7. Dinner 2-3 hours before bedtime. Drink kefir before bed if hunger is difficult to suppress.
  8. Eat regularly - 4-5 times a day, but in small portions - 200-300 g.
  9. Give sugar, salt, sweet and strong alcohol.
  10. Choose healthy cooking methods such as grilling, steaming, boiling, or grilling.