Healthy foods to lose weight is recommended over a strict diet. A balanced healthy diet involves a variety of products so that the body receives as many nutrients as possible, especially when it comes to losing weight. To do this, we recommend you to think over the menu for the week, including various salads, non-alcoholic vitamin drinks, veggie dishes, side dishes of cereals, pasta and root vegetables.
Food + Sport = Health!
If you decide to cook by yourself, then you need to take into account several inviolable rules of healthy food.
Healthy Cooking Methods
Products retain the maximum amount of nutrients, if properly prepared:
- Boil in water or milk;
- Steam, stew;
- Bake without adding fat and other sauces;
- Bake in a pan without adding vegetable oil.
The most harmful way of cooking is roasting in large quantities of butter. Firstly, the calorie content of the product increases several times. Secondly, fried foods irritate the mucous membranes and provoke excessive secretion of gastric juice, which damages the mucous membranes.
Healthy food and what it should depend on your goals. So, per day a person with minimal physical activity is about 1800-2100 kcal enough. In the presence of a strong excess weight, the caloric content should be reduced by an average of 500 kcal to start the process of burning fat. In our dietary rations, the energy value of dishes ranges from 1200 kcal to 1500 kcal. The more overweight, the fewer calories you should consume.
The foods we consume are all metabolized differently and therefore always have a different effect on our hunger, the hormones or even on how many calories we burn.
Amount of Proteins, Fats, Carbohydrates
The ratio of nutrients to losing weight is in second place after calorie intake. First of all, you should reduce the number of complex carbohydrates to 100 grams per day, making them equal to proteins, and discard the sweets that provoke the formation of fat deposits. Fats in the form of nuts, seeds, vegetable oil can be about 50 grams per day. They will make the dishes nourishing, tasty and healthy, enriching them with Omega-3 and Omega-6 fatty acids.
The most healthy, fortified, natural food – an important component of literate weight loss. Strict limitation of certain products will be decisive. What kind of food? The table below will prompt.
|Healthy Food||Junk Food|
|Grains and cereals: rice
|Fried food is the enemy of the body and those extra pounds.|
|Low-fat meat: · chicken white;
· a fish
|Fatty foods, carbohydrate-rich foods.|
|Low-fat dairy products: · milk
· Kefir, etc
|Carbonated drinks, “natural” juices from shops, alcohol, coffee – exclude!|
|Black bread||Smoked meats, chips, fast foods, fast food to eat do not apply.|
|Fruits vegetables||Salt, sugar – as much as possible to limit the reception.|
Diet for weight loss involves small portions of 150-300 g. In the first half of the day we recommend to use mainly carbohydrates and proteins, and in the evening proteins with greens and vegetables. Three main receptions (breakfast, lunch and dinner) can be 250 g each. For a second breakfast and afternoon snack, a portion for 150 g is enough.
With weight loss and improper diet, hunger is a constant companion. You can avoid unpleasant consequences if you eat rationally at least five times a day with equal periods of time (no more than 3-4 hours). The last meal should occur 2 hours before bedtime, no matter how long you plan to lie down. This will allow you to adjust the digestion and forget about hunger.
In addition to fruit, vegetable juices and various types of tea, do not forget to drink plenty of clean drinking water (about 2.5 liters) in order to adjust the body’s metabolic processes and maintain water-salt balance.
Basics of Proper Nutrition for Weight Loss
Option Number 1
- You can plan your daily meal plan by using this menu.
|Snack||Freshly grated carrots with honey.|
Option Number 2
- You can plan your weekly meal plan by using this menu.
|Day of the week||Breakfast||Dinner||Dinner|
|Monday||Cottage cheese casserole with raisins.||Rice soup with green peas and squid.||Vegetable Stew.|
|Tuesday||Millet porridge with cottage cheese.||Oven baked vegetables with meat.||Chinese chicken breast with boiled rice.|
|Wednesday||Omelet with vegetables.||Casserole with buckwheat and fish.||Fish cakes.|
|Thursday||Oatmeal with nuts and fruit.||Vegetable soup with chicken.||Stuffed zucchini.|
|Friday||Cheesecakes||Fish Pudding||Pink salmon steak.|
Option Number 3
This table shows what meals can be during the day.
|Meal||Option 1||Option 2||Option 3||Option 4||Option 5|
|Breakfast||Yogurt-drenched cereal, fruit and coffee/tea.||Rice porridge with dried fruit and green tea.||Buckwheat porridge with vegetable salad and tea.||Porridge with baked apple and tea/coffee.||Cottage cheese casserole and toast with butter, juice or green tea.|
|Lunch||Yogurt and walnuts.||Banana and kefir.||Broth hips and cottage cheese.||Apple and yogurt.||Banana and yogurt.|
|Dinner||Fish soup, steamed vegetables, boiled chicken breast, compote.||Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.||Dark rice, cereal soup, baked fish, vinaigrette.||Borsch, buckwheat porridge, chicken cutlet, compote.||Cabbage soup, fishcake, mashed potatoes, juice.|
|Afternoon tea||Yogurt or cottage cheese.||Toast with cocoa, cottage cheese.||Yogurt with figs or dried apricots.||Fruit salad, crackers.||Dried fruits with nuts and yogurt.|
|Dinner||Vegetable salad with grilled fish, yogurt.||Vegetable stew with fish and bran loaf, tea.||Chicken fillet with vinaigrette, green tea.||Vegetable stew and ham, tea.||Steak with vegetable salad and green tea.|
You can also check our article Wrong Food is The Root Cause of All Diseases
List of Top 20 Healthy Foods to Lose Weight
The foods we consume are all metabolized differently and therefore always have a different effect on our hunger, the hormones or even on how many calories we burn. Here we are going to talk about the top 20 best foods to lose weight.
1. Leafy Vegetables
Green leafy vegetables, such as kale, spinach, rocket or iceberg lettuce, have different properties that can promote weight loss. They are low in calories and carbohydrates, but they contain lots of fiber, which has a positive effect on digestion.
Green vegetables also contain many vitamins, minerals and antioxidants. If you often include salads or spinach in your diet, you can increase the volume of your meals without greatly increasing your calorie intake – a great way to lose weight.
2. Cooked Potatoes
Potatoes contain a lot of potassium, which is important for healthy blood pressure, and other nutrients. Boiled potatoes should be allowed to cool for a moment before consumption to form resistant starch.
This is a fiber-like substance that can have a positive effect on physical health and weight loss. The same applies to sweet potatoes, turnips or other root vegetables, which is why they are also among the best foods for weight loss.
3. Cruciferous Vegetables
The very high-fiber and nutrient-rich vegetables of cruciferous vegetables, which include cauliflower, broccoli, kale and Brussels sprouts, often contain high levels of protein compared to other vegetables.
The combination of protein, fiber and low energy density helps these vegetables support weight loss.
As a study by the Department of Nutrition and Metabolic Research in California showed, the consumption of half a grapefruit before one of the daily meals can have a positive effect on weight loss. The previously consumed grapefruit will subsequently consume fewer calories and the feeling of satiety will be faster.
Avocados are also among the foods that can help you lose weight. They are packed full of nutrients such as fiber, potassium and healthy fats – particularly high is the content of monounsaturated oleic acid (the same type of fat as in olive oil).
The use of avocados in combination with lettuce is particularly suitable because the fats contained in the avocado can better absorb the nutrients from the vegetables.
6. Apple Cider Vinegar
Apple cider vinegar is very popular. Whether as a dressing, vinaigrette or diluted with water: apple cider vinegar is the perfect diet for weight loss.
If you use apple cider vinegar to prepare a very carbohydrate-rich meal, the feeling of satiation will quickly increase and you will automatically eat less. Of course, this will make it easier to lose weight.
Nuts are perfect as a snack, despite the high-fat content, as they contain healthy fats, fiber and protein. A small number of nuts per day can help to improve metabolism and even support weight loss.
Note: However, you should not eat too much, as there are many calories in nuts.
A popular diet for losing weight is chili. The substance capsaicin contained in chilies reduces appetite and also stimulates fat burning. So feel free to use Fat burner Chili when it comes to seasoning the dishes.
9. Coconut Oil
Coconut oil contains many medium-chain fatty acids that increase calorie burning and speed up the feeling of satiety.
Since the appetite suppressant coconut oil contains a lot of calories, it is all about replacing some fats and oils that are used for cooking with coconut oil and not add the coconut oil to the already prepared food.
10. Chia Seeds
Chia seeds are among the most nutritious foods. There is plenty of fiber in the small seeds and soaking in water, juice or milk increases the volume, which in turn makes you eat faster and longer.
In addition, they contain many antioxidants, vitamins and minerals and the protein content of the small seeds is not to be underestimated (after all, about 17 grams per 100 grams of chia seeds).
11. Whole Grains
Oats, brown rice or quinoa are rich in fiber and can also come up with a considerable amount of protein. Oat also contains beta-glucan, a soluble fiber that positively affects the sense of satiety and boosts metabolism.
12. Lean Quark
Lean quark contains very few calories but is rich in protein and calcium. Half a day’s supply of calcium is already covered with a 500-gram package of cottage cheese.
The high protein content makes the quark long full – it is very well suited, for example, for breakfast as a fruit quark or as a herb curd to boiled or raw vegetables.
13. Cottage Cheese
Dairy products have a high protein content. Cabbage cheese cuts out best as it contains little fat and carbohydrates, but lots of protein.
Despite its low-calorie intake, the fat killer is long-serving and also contains calcium, which helps to burn fat. That is why cottage cheese is one of the best foods to lose weight.
High-fat fish are very healthy. Salmon contains high-quality proteins, healthy fats, omega-3 fatty acids and many important nutrients. They also provide the body with the required iodine intake. Iodine is especially important for the thyroid, which controls metabolism.
In addition to salmon, the occasional consumption of trout, mackerel, herring or other high-fat fish is recommended – they all ensure long-lasting satiety despite low-calorie count.
It used to be often said that eggs have a negative effect on blood cholesterol, but this has been proven to be refuted. Those who like to eat eggs do something good for their body – they are rich in proteins as well as healthy fats and stay full for a long time despite low-calorie count.
In addition, the yolk is particularly nutritious. A portion of great food for weight loss.
16. Chicken Breast and Lean Beef
Meat is rich in protein and the perfect food when it comes to losing weight. Those who take more protein will lose weight more easily and may even reduce food cravings.
If you prefer a low-carbohydrate diet, you are welcome to use greasier meat. However, if you are moderately carbohydrate-rich, you should eat lean meat.
Tuna is also a high protein and low-calorie fish, which makes it an ideal food for overweight people.
But what differentiates him from salmon, for example, is the fat content. So if you are looking for a low-fat and low-calorie fish with lots of protein, you are well advised to tuna. However, it should be ensured that it is conserved in water and not in oil tuna.
Ayurvedic Tea & Dandelion Tea
Everyone loves to drink tea or coffee every day! But what if I tell you can lose your weight by replacing your tea/coffee with this healthy and beneficial alternatives ?! You can either choose Ayurvedic or Dandelion tea as healthy alternatives.
We have covered on both of these tea alternatives in our previous articles. You can read them and get your prefer alternative!
18. Dandelion Tea
The dandelion is a plant that has diuretic, depurative, laxative, Cholagogue (produces the secretion of bile), antirheumatic, tonic, healing, antibacterial and hepatoprotective properties.
Dandelion is an effective herb that contains many healthy bitter and mineral substances. Dandelion tea helps with many health problems and strengthens the body’s defenses
19. Ayurvedic Tea
Ayurvedic tea is not in vain considered healthy and enriching for our soul’s well-being. Balancing body, mind, soul and environment is one of the basic ideas of Ayurvedic medicine. And even the ancient, wise masters of Ayurvedic medicine knew the secret of the power and relaxation of a cup of exquisite tea. In Ayurveda, enjoying a cup of tea is not the first thing to quench one’s thirst for thirst, but rather it means a break from the day, an in-itself-walking and resting.
Lastly but not least! Drinks plenty of clean water every day, try to avoid very cold water.
Here we conclude our list of top 20 best foods for losing weight. Try to use these foods in a daily meal as much as you can. And please avoid junk, oily and salty food as much as you can! The secret, however, is a well-balanced diet plan. Remembering the basics of proper nutrition for women to lose weight is easy, but the result after switching to a healthy menu will be noticeable very soon, and you can notice it not only on the figure but also on the general state of health. We recommend this healthy food to lose weight over some strict and tricky diet plan, just use this food in everyday life!
The work of the gastrointestinal system plays a crucial role in the whole organism, although many people don’t know about it. It mainly depends on the strength of immunity, because the protective cells originate in this body. Eating right means being healthy inside and out!
A healthy diet combined with sports loads will allow you to achieve not only a slim figure but also skin elasticity. Aerobics, stretching, Pilates, swimming – any active sports are ideal for losing weight and help you quickly achieve the cherished goal!