Top 10 health and weight loss foods. Check if they are on your menu
Want to get a list of 10 super healthy foods that you can use to check how well you eat? Read this article further.
And check if this food was on your menu during the last week? If it was, put a plus! If not, add to the list with which you will go to the store. These products will help not only to make nutrition more correct, but also to lose weight.
Attention! In addition to the presence of healthy ingredients, your diet must also be varied.
An Apple
Apples are fruits available throughout the year and are included in the list of the most useful foods. Suitable for diet food. Fresh apples are recommended to be consumed daily by people without diseases of the gastrointestinal tract. They contain iron, pectin (fiber), vitamins A, B, C.
Apples are low in calories and low in calories. In addition to eating fresh, they are baked in the oven. Apples improve the work of the digestive and cardiovascular systems, speed up metabolic processes, which helps to lose weight.
Grapefruit
Grapefruit is a healthy citrus fruit for those who want to lose weight. Organic acids, essential oil and a high content of vitamins in the composition help to increase the speed of metabolic processes, the absorption of food, and the removal of excess fluid from the body. The use of grapefruit serves as a prevention of heart disease, diabetes, apathy, and indirectly helps to prevent depressive states.
All these characteristics contribute to weight loss with health benefits. It is good to eat half of the fruit with partitions between the slices before eating.
Contraindications: gastritis and peptic ulcers of the stomach, allergy to citrus fruits. This should be taken into account if you decide to spend a fasting day on grapefruit.
Broccoli
Broccoli is not to be missed. This vegetable from the cabbage family, despite all its usefulness, is not very popular among adults and is more likely associated with canned food for babies. But in a number of dietary products, broccoli takes its rightful place.
What is good about this vegetable? These are folic acid, antioxidants, vitamins A, C, PP, K, iron, phosphorus, sodium, potassium, calcium, as well as low calorie content (28 kcal per 100 grams of raw product). Broccoli requires more energy to digest than the calories in the vegetable itself. The same goes for celery and spinach.
Broccoli is indicated for disorders of the nervous system, heart failure, has antibacterial properties, and prevents the growth of cancer cells. Lucky for those who have this cabbage has become a regular on the table.
Soup puree, stew, casseroles are prepared from this vegetable. Broccoli is best steamed or stewed. When losing weight, you can not serve it with fatty sauces (mayonnaise) or bake with high-fat cheese.
Lean meat
Of all types of meat, lean is the one in which the fat content is the lowest. We are talking about chicken, turkey, veal, rabbit meat. Meat is a source of protein, which is a building material for muscle mass, as well as B vitamins and many minerals.
During physical exertion, meat dishes are recommended, but everything is good in moderation. The serving size for one meal looks like the size of a pack of cigarettes. It is optimal to eat meat at lunch and dinner.
Among the cooking methods, we choose boiling, stewing, baking. Meat goes well with cereals for lunch and with vegetable salads, herbs.
Of the selected varieties of meat, rabbit meat is worth noting separately. This product is useful for the body because it is hypoallergenic, and the protein in its composition is easily digested. It is also recommended for baby food.
Veal belongs to the red meat varieties, and it is advisable to use it no more than once a week.
A fish
An important component of proper nutrition is fish and seafood. The list of correct components of fish products is Omega-3 (fish oil), trace elements (iodine, fluorine, phosphorus), vitamins A, D. Along with meat, fish is an optimal source of protein.
Fish is indispensable for metabolic disorders, atherosclerosis, diseases of the cardiovascular system, and is necessarily included in dietary and medical nutrition.
According to the quantitative presence of fat, the fish is divided into low-fat, medium-fat and fatty. Do not be afraid of fish oil when losing weight. Since fats must certainly enter the body from the outside to ensure many processes, then let it be fish oil.
For women whose task is to reduce weight, fish dishes of different fat content are known as the most useful foods for health.
Low fat fish(fat content no more than 4%) is pollock, hake, cod, pike, perch, flounder.
medium fat fish(fat content 4-8%) - tuna, horse mackerel, pike perch, herring, pink salmon, trout.
Fatty fish varieties(fat content from 8%) - sturgeon, mackerel, halibut, fatty herring.
One of the right dinners is fish with fresh or stewed vegetables.
Cottage cheese and dairy products
Cottage cheese contains a lot of protein, calcium, phosphorus. Fully fat-free cottage cheese is not recommended for weight loss, since calcium is not absorbed from it. It is better to stop at cottage cheese, for example, with a fat content of 5%.
It can be consumed as an independent dish or in combination with vegetables in the salad (with the exception of tomatoes) and herbs. In the morning, it’s good to cook sandwiches from whole grain bread with cottage cheese and herbs.
Fermented milk products, in addition to protein and calcium, contain beneficial bacteria that improve the condition of the intestinal microflora (promote better absorption of food, prevent the growth of pathogenic bacteria).
Kefir, unsweetened yogurt, low-fat cheese are used for obesity and for therapeutic and prophylactic purposes. They are good as a snack or for breakfast with complex carbohydrates, as well as for dinner.
Supporters of fasting days spend them on kefir.
cereals
In the list of the most useful products for the body, you can not do without cereals.
Many types of cereals diversify the menu:
- oatmeal
- buckwheat
- millet
- linen
- wheat
- pea
- spelled
Do you use all of them in the regular menu?
Porridges and side dishes from these cereals are rich in microelements, vitamins, vegetable protein and fiber (complex carbohydrates). They give a long-lasting feeling of fullness, strengthen the immune system, and improve the functioning of the digestive tract. Cereals are used for breakfast or for lunch with meat products. Cooking cereals in milk with the addition of sugar and butter increases their energy value.
A common mistake among those who are losing weight is the exclusion of cereals from the daily menu. This impoverishes the diet and delays the achievement of the goal, and the predominance of protein in the diet can adversely affect health.
nuts
It would seem that with such an energy value, nuts are contraindicated in weight loss. However, we are talking about weight loss while maintaining good health. And with a reasonable amount of eating nuts, in addition to useful components, we also get a long-lasting feeling of fullness. How many nuts can you eat while losing weight? A small harvest that will fit in a clenched fist or no more than 50 grams per day. Nuts are used as a snack, for breakfast, as part of salads. It is advisable to use them in the morning.
Nuts are very diverse and in the store you can find walnuts, pine nuts, almonds, peanuts, cashews, pistachios, hazelnuts, for every taste and budget.
Greenery
A very important component of our list is greens. It contains a rich vitamin and mineral complex and a lot of fiber.
It, like any other product, does not have fat burning properties. Greens are not used as an independent meal. But it is a great addition to many dishes.
Greens can be eaten in any quantity. It stimulates the digestive system, normalizes stools, accelerates metabolism.
A variety of greens on the menu is only good. These are dill, parsley, cilantro, celery, sorrel, spinach, arugula, leafy salads, green onions. Greens go well with meat and fish dishes, with cottage cheese and sour-milk products, in salads, added to soups at the end of their preparation. Green smoothies and delicious smoothies are prepared with greens, frozen and spread. Thanks to greenery, food is better absorbed by the body.
Before use, the greens are thoroughly washed, especially the parts that are closer to the roots.
Green tea
Green tea is healthy and good for weight loss. It does not replace meals and plain clean water. Green tea without sugar is used as a drink between meals. It helps temporarily reduce the feeling of hunger. A delicious green tea in a beautiful mug can be the best way to calm down, relax and get distracted, instead of sweets and chocolate.
Contains antioxidants (catechins), caffeine, polyphenols. It is an assistant in normalizing pressure, strengthening blood vessels, removing salts of heavy metals and excess fluid due to its mild diuretic property.
The indirect help of green tea in burning fat is that it helps to increase the metabolic rate.
Among natural foods, there are no useless ones. It is important to be reasonable in the amount of their use and methods of preparation. Study the composition of products, diversify your diet, try new tastes. Develop and reinforce good eating habits. Your health and figure will thank you.
Write in the comments what products have you added to your grocery list? Which ones will be especially useful for you?
