11 most important foods for weight loss and proper nutrition

Everyone wants to eat satisfactorily and lose excess weight, because constant hunger is the main reason for diet interruptions. Nutritionists say there are many healthy weight loss products that are good for filling and helping you burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will begin to disappear smoothly.

How can you eat and lose weight

There are no foods that literally burn fat in the body. There are foods with other properties that are important for your figure. She is:

  • Boost your metabolism. . . The rapid metabolism does not allow to keep the food eaten "in reserve".
  • Suppresses the feeling of hunger. . . Eat less, do not stretch the stomach, gradually get used to small portions.
  • Create a calorie deficit. . . You can eat a lot of low-energy foods (up to 30 kcal per 100g) and satisfy your hunger just like a large piece of meat (150 kcal per 100g). Calorie deficiency is one of the keys to losing weight.
  • It has a positive effect on intestinal function. . . Good digestion is essential for metabolism.

The 5 best fat burning foods

Foods with several important dietary qualities are particularly active in helping you lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:

  • grapefruit;
  • avocado;
  • natural yogurt;
  • chicken or quail eggs;
  • green tea.


grapefruit for weight loss

Half of this fruit half an hour before each main meal will help you eat less and accelerate weight loss. This is due to naringin and inositol, substances with many beneficial properties. I'm:

  • Burns body fat and speeds up metabolism (metabolic processes).
  • Avoid carbohydrates from becoming overweight.
  • Improve digestion.
  • Check for fluctuations in the insulin hormone.

Pros of grapefruit for your diet:

  • The fruit contains less sugar than other fruits.
  • It has a low calorie content - 29 kcal per 100 g.

Disadvantages of this fruit:

  • Irritating to stomach and intestinal mucosa. With gastritis and ulcers on an empty stomach, grapefruit should not be eaten.
  • Strong allergen, like all citrus fruits. Respect the measure, start with small portions.


slimming eggs

They contain a lot of easily digestible proteins. Helps to lose weight and maintain muscles, eliminate hunger, control the level of the appetite hormone - ghrelin. Other important substances in eggs:

  • Vitamin D: strengthens bone tissue.
  • Fats - quickly saturate the body.

Eggs do not affect the level of bad cholesterol, so they do not lead to atherosclerosis. They can be consumed every day if there are no allergies and liver problems (the yolk has a choleretic effect). Specialist tips for losing weight:

  • Instead of a sandwich or sandwich, boil or fry 2-3 eggs for breakfast in the morning, make an omelette with them. This will help you forget about hunger for 3-4 hours.
  • If you don't have liver problems, eat up to 3 eggs a day.
  • To lose weight faster in the evening, use only egg white: leave the yolk for the first half of the day.

Green tea

This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to accelerate weight loss. Important: only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help burn existing subcutaneous fat, especially in the abdomen, and prevent new accumulations. Another benefit of green tea is that it speeds up metabolism and dulls hunger.


This product contains monounsaturated fatty acids, among which oleic acids are particularly distinguished. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for those who are losing weight. In addition to healthy fats (28g per 1 fruit), avocado contains:

  • Fiber. It improves bowel function and also increases satiety.
  • Vegetable proteins. It is more easily absorbed by the animal.

Tips for eating avocado to lose weight:

  • Pay close attention to the portion size, because the calorie content of 100 g of the product is 212 kcal. Once, eat no more than half an avocado in a salad or 1/4. - on a sandwich.
  • Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
  • Substitute butter, dips on sandwiches and for salads with whipped avocado pulp.

natural yogurt

natural yogurt for weight loss

This is a good option for a snack, breakfast or dinner to lose weight. If you opt for Greek yogurt, you get plenty of light protein to quickly fill your body. There are few carbohydrates in it, it does not cause blood sugar fluctuations.

Another important property of yogurt is to improve digestion thanks to its probiotics. This benefits the metabolism.

Recommendations for selection and use:

  • Do not buy a fat-free product - take 2%: it saturates better and does not interfere with weight loss.
  • Replace yogurt with sour cream, mayonnaise, and salad dressings when marinating meat, poultry, or fish.
  • Look carefully at the composition - avoid sugar, flavorings and flavors.
  • Buy yogurt with higher amounts of vitamin D and calcium to accelerate weight loss.

Useful products for weight loss

During the diet, it is not necessary to choose only low-calorie foods.

Walnuts or oily fish, when consumed correctly, also bring benefits to the figure.

Fill half of the plate with vegetables, fruit, herbs. Get the rest of the volume with healthy proteins and fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.

Distribute diet foods for weight loss with meals as follows:

  • Breakfast. . . Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yogurt, cottage cheese, eggs.
  • Dinner. . . Meat, poultry, fish, brown rice, buckwheat, vegetables.
  • Dinner. . . Fish, seafood, eggs, herbs.
  • Snacks. . . Nuts, citrus fruits, ricotta, cheeses (feta, feta).


This food group has a high calorie content (550-620 kcal per 100 g), but there are many benefits. Nuts contain proteins and fatty acids, so they quickly relieve hunger, improve metabolic processes. Take 20-30g for a snack or add to breakfast cereals to recharge your body for a long time. The most useful nuts for weight loss:

  • Almond. . . Contains L-arginine, an amino acid that helps actively burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve results.
  • wot. . . It has a positive effect on the work of the brain, regulates hormone levels.
  • Pistachios. . . Reduce cholesterol levels, control fat metabolism. Important: avoid salty pistachios: they hold liquids in the body.
  • Pine nuts. . . The product has a high fat content (compared to almonds or pistachios), but more saturated and controls the level of the ghrelin hormone.

Fatty fish

salmon with vegetables for weight loss

Proteins from this food group are easier to digest than those from meat. Another advantage of fatty fish is Omega-3 acids - they saturate quickly and for a long time, do not allow the appearance of excess deposits. The figure will benefit from:

  • Salmon. . . The best goldfish for weight loss. Increase muscle mass, which helps burn more calories.
  • Trout. . . A budget replacement for salmon, which is not inferior to him in dietary qualities.
  • Sardines. . . Rich in vitamin D, phosphorus, calcium, it controls blood sugar levels. Important: Sardines are often found in the form of canned food, but they are only useful in oil without additives.

Recommendations for eating fish to lose weight:

  • Cook or steam. Do not use fatty sauces in the process - choose lemon juice, olive oil, natural yogurt for this.
  • Avoid salted fish - they will cause swelling. Also refuse smoking - it has a higher calorie content, often there are dangerous additives in the composition.
  • Include fatty fish in your diet at least 2-3 times a week.

Diet meat

chicken breast with vegetables for weight loss

The main source of protein for weight loss is lean poultry - chicken, turkey. Before cooking, they remove the skin, remove the bones. On the basis of poultry, light broths, soups and other hot dishes are prepared. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.

For weight loss, breast fillet, the leanest part of the bird, is used.

The norm for 1 meal is 100-120 g.

A couple of times a week, the menu is supplemented with other types of diet meat:

  • Calf. . . Young beef with delicate fiber and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The thinnest parts are the neck and lower leg.
  • Beef. . . In terms of properties it is the same as veal, has a low fat content, but requires longer cooking times.
  • Rabbit meat. . . It does not cause allergies, improves lipid metabolism. In terms of calorie content, a rabbit is lighter than beef.

Low-fat dairy products

dairy products for weight loss

Skimmed milk is a good source of light protein, phosphorus, vitamin D. Calcium, also present in dairy products, accelerates the burning of calories and excess deposits. Losing weight will help:

  • Milk flakes. . . A great option for breakfast, dinner, snacks. Saturates well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cottage cheese. A product with 2-5% fat will not hurt to lose weight.
  • Milk. . . Use it for morning porridge, fruit smoothies.
  • Kefir. . . Improves digestion and gut health. If you don't like the sour taste of the drink, replace it with natural yogurt.

Vegetables and leafy greens

The best foods in the diet are those rich in fiber. It fills the digestive tract and helps you not feel hungry for longer. Its other task is to improve the functioning of the intestine, remove toxins. To lose weight, eat fresh vegetables and herbs. An exception is potatoes, but it is better to rarely include them in the menu - they contain a lot of starch.

The maximum benefit to the figure will be brought by:

  • Asparagus, green beans. . . It is an ideal side dish for meat or fish during a diet.
  • Spinach. . . Contains proteins, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
  • Parsley, dill, lettuce. . . They are low in calories but high in fiber, digest slowly and suppress hunger. Add them to every meal.
  • All kinds of cabbage. . . A low-calorie product stimulates the metabolism, saturates for a long time.
  • Celery. . . For weight loss, the petioles are more useful than the root.

Fruits and berries

berries and fruit for weight loss

This is a great substitute for factory sweets, but you need to be careful with it. Fruits and berries contain natural sugar and in large quantities inhibit weight loss. To improve your figure, look for salty varieties in the morning. Choose more often:

  • citrus fruits. . . Lemon, grapefruit and lime are ideal for weight loss. Eat orange less often, give up mandarin.
  • Apples. . . Give preference to green varieties.
  • Watermelon. . . It contains a lot of sugar, but actively removes fluid, so it is useful for losing weight.
  • A pineapple. . . Contains substances that break down fat.
  • Blueberries, cranberries, cranberries. . . They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
  • Pears. . . In 1 pc. - 15% of the daily fiber intake.
  • Bananas. . . Take them to snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which replaces sodium salts, relieves edema.