What should you eat to lose weight? What foods are needed for weight loss: a list of healthy foods. Compatibility of weight loss products: table

Calorie content is not the only criterion by which it is determined whether a product is suitable for a diet or not. Different foods have their own characteristics of influence on processes in the body. It is important how many nutrients, vitamins and other essential substances it contains, whether it is easily digestible, how quickly and for how long it saturates. Among the variety of food, several types of products stand out that allow you to lose weight without unnecessary suffering, hunger and harm to health. You definitely need to pay attention to them when choosing a suitable diet.

List of products for weight loss

Cereals are the main, but not the only source of “slow” carbohydrates necessary for weight loss. Cereals also contain a certain amount of vegetable protein and a lot of fiber. Almost all of them have a low glycemic index. Cereals are very nutritious and healthy. They can be eaten at any meal.

You should limit semolina, white rice (polished and round), and couscous.
Healthy cereals include : buckwheat, millet, pearl barley, barley, oatmeal, rice (steamed, long grain, red, brown, wild), wheat, bulgur.

Legumes are also a “slow” carbohydrate, like cereals, vegetables, and herbs. Having excellent nutritional value, legumes contain many vitamins necessary for weight loss.

Healthy legumes include : lentils (red, orange, yellow, green, brown), beans (white, black, red), split peas, green peas, beans (green), chickpeas, mung beans.

Cereals - Cereals are an exceptional product. Their difference from cereals is that cereals can germinate. And in sprouts, the amount of useful elements necessary for weight loss increases many times.

Cereals useful for weight loss include : rye, wheat, green buckwheat, whole grain or unrefined oats. Some legumes can also germinate, although they are not cereals.

A variety of cereals and cereals
. Fruits and berries are “fast” energy. Fruits and berries fill you up very quickly and have a medium glycemic index.

This is an excellent dessert, a replacement for sweet flour products.
They can be added to almost any dish; they do not spoil the taste.
Fruits and berries contain a huge amount of antioxidants and vitamins.
Fruits are your youth and beauty.

All fruits and berries can be considered healthy. The berries are, of course, edible.

Vegetables - it’s not without reason that they say that fruits are tasty and vegetables are healthy.

Indeed, vegetables do not fill you up as quickly as fruits, but they do not cause such a sharp jump in insulin in the blood.
Vegetables are the main source of plant-based fiber.

Vegetables, like fruits, are all healthy. Even potatoes, the consumption of which is kept to a minimum by those losing weight, are useful within reasonable limits.

Healthy fruits and vegetables
Greens. It should be placed on a separate pedestal. Greens are much healthier than vegetables and fruits combined.

If we look at the amount of protein, fat and carbohydrates in greens as a percentage, we get the following: 45/5/50.
Greens also do not contain fat.
It is not just an antioxidant, but also a whole storehouse of vitamins.
Parsley, dill, spinach, lettuce, basil, arugula, mint will give your dish an unforgettable, juicy taste.

All edible greens are good for weight loss.

Greens
Meat, poultry . Everyone knows that meat and poultry are the most reliable source of animal protein. They do not contain carbohydrates, only a small amount of fat, which depends on which part of the carcass you specifically take.

It is worth noting that large amounts of animal protein are very harmful to health, especially the kidneys and liver.
Vegans and vegetarians can replace meat and poultry with plant sources of protein (cereals, legumes, greens).

As for meat, it is not recommended for those losing weight to eat fatty pork and beef. It is necessary to reduce the amount of lamb. Beef, rabbit, lean pork, chicken, turkey, goose, and duck are allowed (in moderation).

Meat gastronomic products are not considered meat (those who are losing weight exclude them).

Fish and seafood are also a source of animal protein, but due to their high cost, they are often forgotten.

In fact, fish contains a large amount of fatty acids necessary for our body. This is especially important for women to maintain healthy skin, hair, nails and for a regular menstrual cycle.

For those losing weight, it is preferable to eat steamed, baked or grilled fish.

Animal source of protein

Dairy and fermented milk products. At the same time, beloved and unloved by everyone who is losing weight, kefir tops the list of healthy fermented milk products.

Those losing weight are advised to reduce milk consumption, as it can cause stagnation of fluid in the body and, as a result, the appearance of edema and cellulite.
Fermented milk and dairy products useful for weight loss include: kefir, yogurt without additives and sugar, sourdough, kumiss, fermented baked milk, milk, sour cream, cream, cottage cheese.
Harmful ones include snowballs and yoghurts with sugar and additives.
It is not recommended for those losing weight to consume low-fat dairy and fermented milk products, since in the process of “lowering them” all the beneficial substances were lost.

Cheeses are a source of protein and animal fats. They are very high in calories and contain a lot of salt.

should limit their consumption

Eggs are a fairly healthy product; they contain proteins, fats, and carbohydrates at the same time.

Those losing weight give preference only to proteins, although yolks contain all the necessary components for the functioning of the body. It's all about the amount of food eaten.
You can eat any eggs that are edible.

Dairy, fermented milk products, cheeses
Vegetable oils . Those who are losing weight should not avoid oils. The daily norm of oil is 30 g (1 tablespoon). This is approximately 300 kcal.

Butter is a source of vegetable fat (not the fat that is deposited on the sides and legs).
This is a healthy fat that participates in metabolic processes in the body.
Women should be careful about fats.
A lack of fatty acids in the body can lead to serious health problems.

Nuts and seeds. Nuts and seeds are quite high-calorie, heavy foods. They contain a lot of fat and protein.

Those who are losing weight are not recommended to eat a lot of nuts, but they can “get” their caloric intake if they don’t have enough calories per day.
The optimal daily dose of nuts is 30 grams.

Healthy nuts
Mushrooms are possible and even necessary for those losing weight. Especially vegans and vegetarians. Mushrooms are low in calories, nutritious, and contain a lot of protein.

Both wild mushrooms and artificially grown champignons are useful for losing weight
Since mushrooms are classified as heavy food, it is recommended to eat them in the first half of the day.
Eating mushrooms for dinner is contraindicated for people with gastrointestinal diseases.

Mushroom family
Pasta can also be dietary. Usually pasta is made from premium flour, but such pasta is not suitable for weight loss.

But if they are made from durum wheat flour (that is, wheat that has not been stripped of its shell), then such pasta is allowed and is even considered useful for weight loss.

Bread and bakery products . Even those who are losing weight can eat bread. One or two pieces of whole grain wheat, rye or bran bread will not harm your figure if they are correctly included in the overall caloric intake.

made from white wheat flour, bread with added sugar, molasses and yeast are not recommended for weight loss
The ideal bread for weight loss contains the mentioned flour, salt and water.

Pasta can be healthy

Eggs

Previously, eggs were avoided because of their high cholesterol content. However, recently everything has changed. Recent studies show that eggs do not negatively affect blood cholesterol levels and do not lead to heart attacks. Moreover, they are one of the best foods for weight loss. Eggs are high in protein and healthy fats. They are very filling and low in calories. In 2008, J. W. Wander published an article in the international journal Obesity, “Egg Breakfast Enhances Weight Loss,” which cited data from numerous studies. Thus, one of them, which involved 30 obese women, showed that eating eggs for breakfast instead of sandwiches increased satiety and the amount of food eaten over the next 36 hours. According to another 8-week study, eggs for breakfast increased weight loss during a reduced-calorie diet (compared to sandwiches). Eggs are a real storehouse of nutrients. They will give you everything you need during your fat burning diet. Moreover, the yolks contain almost all the necessary vitamins, macro- and microelements.

Low-calorie foods for weight loss: list

Low-calorie products traditionally include those products whose calorie content does not exceed 100 kcal per 100 grams of product.

The following are considered low-calorie:

Fruits (except avocado)
Vegetables (except potatoes. Its calorie content is only 80 kcal per 100 g, but it has a high glycemic index)
Berries
Mushrooms
Greenery
Eggs
Dairy
Dairy products

You should not limit your diet exclusively to low-calorie foods. Not having enough calories is just as bad as having too many calories. Both extremes can be very harmful to your body.

Diversify your diet. Add more grains, nuts, oils. If you wish, you can include meat, fish, seafood, poultry, and cheeses in your diet.

Low calorie foods

Soups

As mentioned earlier, low energy nutrition and diets cause us to consume fewer calories. Low-calorie foods tend to contain a lot of water. These are, for example, vegetables and fruits. But you can add water to your food by simply making soup. Eating foods in soup form rather than in a “dry” form results in increased satiety and the consumption of far fewer calories. This is the subject of an article by J. Flood, “Different Forms of Pre-Meal Soups Reduce Energy Intake,” published in Appetite magazine in 2007.

List of protein foods for weight loss

The list of protein products is extensive. It should be said that there are pure protein products, protein products containing fats and protein-carbohydrate products.

List of predominantly protein foods suitable for weight loss:

Chicken meat (mostly breast)
Lean beef
Rabbit meat
Lean fish
Seafood
Cottage cheese (low fat or low fat)
Egg white

Protein products
List of protein-carbohydrate products:

Mushrooms
Greenery
Cabbage
Kefir (low-fat)
Milk (not fat)
Chickpeas
Peas
Green beans
Soy meat
Soybeans
Lentils
Colored beans

List of foods rich in proteins and fats at the same time:

Fatty beef
Chicken legs, thighs
Fat cottage cheese
Full fat milk
Full fat kefir
Nuts, seeds
Fatty fish
Whole egg
Cheeses
Sour cream

Protein products

Nuts

Despite their high fat content, nuts do not necessarily lead to weight gain. This is a great snack that contains a balanced amount of protein, fiber and healthy fats. Scientists have proven that eating nuts can improve metabolism and even lead to weight loss. People who eat nuts tend to be healthier and leaner than people who don't eat them. However, do not overdo it with nuts - they are still quite high in calories. If you find it difficult to control yourself and you overeat, it is better to stop consuming them.

List of weight loss products containing slow carbohydrates: list

“ Slow ” carbohydrates are carbohydrates that are absorbed by our body over a fairly long period of time. When such a carbohydrate enters the stomach, the body takes time to recognize it and begin to digest it.
Insulin is released into the blood, but not as fast as what happens with “fast” carbohydrates. And the slower insulin is produced, the longer the feeling of fullness lasts.
In this case, the decline in insulin levels also occurs slowly, so the feeling of hunger after “slow” carbohydrates does not occur soon.

“Slow” carbohydrates for weight loss include:

Cereals (all except couscous, semolina, round rice and polished rice)
Legumes (all, without exception)
Vegetables
Durum wheat pasta
Whole grain or rye bread
Cereals

There is an opinion that a person needs “slow” carbohydrates in the morning and afternoon, but this is not so. If you are losing weight and are active throughout the day, then you need “slow” carbohydrates throughout the day. In the morning, give preference to oatmeal and millet porridge.

For lunch, eat a portion of vegetables with buckwheat, pearl barley or legumes. For dinner, leave vegetables, legumes, and buckwheat.

Vegetables are “slow” carbohydrates

Apple vinegar

Apple cider vinegar is incredibly popular among nutritionists. It is often added to dressings and salads, such as vinaigrettes. Vinegar may be helpful for weight loss. Consuming vinegar with a high-carbohydrate meal can increase satiety and cause people to consume 200 to 275 fewer calories throughout the rest of the day. An experiment conducted in 2009 by T. Kondo involving obese Japanese subjects showed that consuming 15–30 milliliters of vinegar per day for 12 weeks resulted in subjects losing 1.2–1.7 kg of weight. Vinegar also reduces peak blood sugar levels after meals, leading to long-term health benefits.

What weight loss foods contain fiber?

What is fiber?

In simple terms, it is the insoluble (rough) part of plants. Thanks to the presence of fiber in our diet, we do not have digestive problems. It normalizes intestinal function and prevents constipation and bloating.

Too much fiber (especially that found in grains) in your diet can damage the thin walls of your intestines. But a large amount of vegetables with fiber present in them will not only not harm the body, but will also improve its functioning, which is necessary for losing weight.

The most fiber is found in:

Vegetables
Greenery
Fruits (mainly pears, persimmons, apples)
Krupach
Legumes
Gribakh
Berries
Nuts and seeds
Dried fruits
Cereals
Whole grain bread
Durum wheat pasta

If your diet does not include fruits, cereals and vegetables, then you will soon become deficient in fiber. Additional fiber is found in bran and is sold at the pharmacy in the form of small flakes. But such fiber can be addictive.

Vegetables contain the most fiber

Cruciferous vegetables

Broccoli is one of the cruciferous vegetables. Cruciferous vegetables include cabbage, broccoli and cauliflower. Just like other vegetables, they are rich in fiber and fill you up quickly. Moreover, cruciferous vegetables are a good source of protein. They do not contain as much protein as animal foods and legumes, but more than other vegetables. The combination of protein, fiber and low energy content makes cabbage an excellent fat-burning diet item. Cruciferous vegetables are also rich in vitamins, microelements and contain anti-cancer substances.

Negative calorie foods for weight loss: list

Negative calorie foods are controversial. If we talk about it seriously, those foods that have a negative calorie content are the ones that require a little more energy to digest than the human body can get from these foods. These are either very low-calorie foods, or, on the contrary, very heavy.

Most often these include:

Low-calorie vegetables (cucumbers, tomatoes, zucchini, carrots, celery, pumpkin)
Low-calorie fruits (apples, pears, watermelon, apricots)
Berries (strawberries, strawberries, blueberries, blueberries, currants, raspberries)
Fermented milk products (low-fat kefir and cottage cheese)
Eggs
Nuts (and this is despite their high calorie content)
Greenery
Water, tea, coffee, juices (no sugar)

The theory of “Negative Calorie Foods” states that “negative” foods can be eaten in any quantity, and they will not interfere with weight loss.

But if you imagine that a person eats a kilogram of nuts a day, eating apples and cottage cheese, and at the same time strives to lose weight, he will most likely have his temple twisted. Such a diet is more likely to lead to weight gain.

Therefore, the theory of “Negative Calorie Foods” is highly questionable.

An example of a salad with “negative” calories

Greenery

Nature's greens - spinach, parsley, dill, etc. - have several properties that make them an excellent choice during a weight loss diet: they are low in calories and carbohydrates, but rich in fiber. Eating greens is a good way to increase your food intake without increasing your caloric intake. Many studies show that low-energy foods and diets lead to lower calorie intake. Green leafy vegetables are rich in various vitamins, minerals and antioxidants. In particular, they contain calcium, which, according to D. Teagarden, helps burn fat (D. Teagarden. “Calcium intake and losing weight or fat”).

Food compatibility for weight loss: table

Separate nutrition has existed for a long time and has its followers. Unfortunately, people often don't think about what they eat and how they eat it. You can often see nuts and fruits on the plate along with the meat. But these products in such a combination simply will not be absorbed, which will lead to weight gain.

The theory of separate nutrition explains the rules for combining food products so that they can bring maximum benefit to your body and do not interfere with each other’s absorption.

Maintaining acid-base balance
The human body is healthy as long as it has a normal acid-base balance. As soon as a “skew” occurs in one direction or another, the person’s condition sharply worsens and weight gain occurs.

Products are: neutral, alkaline and acidic.

Foods containing a high percentage of protein are classified as acidic
To alkaline - a large amount of carbohydrates.
Other products are considered neutral .

Below is the food compatibility table:

1. Meat, poultry

2. Fish, seafood

3. Fruits are sweet

4. Sugar and confectionery products

5. Sour cream

6. Vegetable oil

7. Butter

8. Non-starch leafy, green vegetables

9. Starchy leafy vegetables

10. Nuts

11. Pomegranate and sour fruits

12. Semi-sour fruits

13. Bread, cereals, potatoes

14. Milk

15. Sour dairy products

16. Cheeses

17. Eggs

18. Legumes

OS - this combination is optimal (optimal combination).

Z! — to preserve health, it is better to exclude such a combination (prohibited!).

PS - if there is an urgent need, these products can be combined, it will not cause much harm (suitable combination).

The numbers at the top of the table correspond to the names of the products below these numbers on the left side of the table.

For example : if we want to know how legumes and milk , then:

We are looking for legumes on the left in the column.
We look for the number on the left in the column under which milk appears.
This is the number 14.
We are looking for the intersection point of legumes with the number 14 - this is the desired result!

Healthy foods for weight loss

Low-fat yogurt

Another great dairy product is yogurt. It contains probiotic bacteria that can improve gut health. A healthy digestive system helps protect against inflammation and leptin resistance, which is a major hormonal factor in the development of obesity. Just choose non-fat yogurt. In his work “The relationship between high consumption of fatty dairy products and obesity, cardiovascular and metabolic diseases” M. Kratz has convincingly shown that full-fat (low-fat) dairy products are associated with a reduced risk of obesity and type 2 diabetes in the long term. Low-fat yogurts usually have a lot of sugar added, so avoid products like fire.

Incompatible foods for weight loss

Incorrectly combined foods can harm the body, cause bloating and constipation. What kind of weight loss can we talk about if the body is unhealthy?

There are rules that cannot be broken when combining products:

Protein + protein. This is an extremely unacceptable combination. Especially when it comes to animal protein. If you decide to eat meat with fish, their enzymes will not be able to be fully absorbed, since there are no additional elements due to which protein is absorbed.
Protein + fat . Fats have one very unpleasant feature: they envelop the walls of the stomach with a film, as a result of which the production of gastric juice decreases. And for the successful digestion of heavy animal food, the production of gastric juice should increase, but this does not happen. As a result, the protein simply decomposes and rots.
Carbohydrate + carbohydrate. We are talking about any combination of carbohydrates (“fast” and “slow”). The stomach will be able to digest (and the intestines assimilate) only one type of carbohydrate at a time. Other carbohydrates will actively ferment.
Carbohydrates + sugar . The combination is found everywhere in pastry shops, cafes, restaurants and even at home. These are all kinds of baked goods with sugar, jam, cream. This is such a strong blow to the entire digestive system that it will take a long time for the body to restore it.

Incompatible foods

Tuna

Tuna is a low-calorie, high-protein fish. It contains little fat. Tuna is popular among bodybuilders and fitness models who are cutting, as it is a great way to get plenty of protein while keeping overall calories and fats low. If you want to emphasize increasing your protein intake, be sure to choose tuna canned in its own juices rather than oil.

Harmful foods for weight loss: list

The list of harmful foods for weight loss is simply huge. There is such a variety of high-calorie and unhealthy dishes in the world that it is impossible to fit them into one article. There are many figure and health “pests” available in stores.

List of the most harmful foods for weight loss:

Alcohol
Sugar (except fruit)
Products made from white wheat flour
Deep fried or in a lot of oil
Smoked
Purchased crackers and chips
Fast food
Sweet drinks (carbonated and non-carbonated)
Ice cream
Margarine and butter 72.5% fat
Instant food (noodles, mashed potatoes)
Store juices
Canned food in oil
Sprats
Sausages, frankfurters, wieners
Sausage or processed cheese
Creams on cakes (and cakes themselves)
Condensed milk
Mayonnaise and other sauces (ketchup)
Bars (Twix, Bounty and others)
Milk or white chocolate
Curd mass, curd cheeses
Muesli and instant porridges
Sweets (sweets, marshmallows, marmalade, marshmallows, many dried fruits in sugar, candied fruits)
Chewing gum

Harmful foods for weight loss

Avocado

Avocado is a unique fruit. While most fruits are high in carbohydrates, avocados are rich in healthy fats. It is especially high in monounsaturated oleic acid (this fat is also found in olive oil). Although avocado has a high percentage of fat, it contains a large amount of water, so this fruit is not as high in calories as you might think. The perfect addition to a salad, research shows that avocado fat can increase your vegetable nutrient intake by 2.6 to 15 times. Avocados are also high in important nutrients, including fiber and potassium.

What foods can you eat for weight loss: tips and reviews

Now it is clear that to lose weight and stay healthy you need to eat only the cleanest foods possible.

For example, boiled and baked potatoes are ok, but chips or French fries are no longer allowed. Bread is not prohibited by proper nutrition, but store-bought crackers with spices, salt and fat are not allowed.

Reviews:

Anastasia, 34 years old, Kemerovo

I never tried to lose weight until my weight was over 100. Then I was terrified. I went to an endocrinologist, he diagnosed me with third-degree obesity. He prescribed a special diet. There was a lot of new information, I couldn’t lose weight until I learned how to combine foods correctly. I started with salads. The taste buds quickly got used to the absence of mayonnaise. Then I added cereals, fish, and milk. I didn’t eat meat, I didn’t want it. I lost 20 kg. I plan to lose the same amount in six months.

Olga, 19 years old, Moscow

I tried to lose weight for graduation, but it didn’t work out and I gave up on it for six months. During this time I gained a fair amount of weight. I decided to do away with diets and began to study the composition and properties of products. It turned out that my diet was close to ideal, only I ate a lot of potatoes and bread at one meal. I reduced the potatoes by 3 times and added stewed vegetables. I brought the bread over to the morning and started making healthy sandwiches. That’s how, by the end of the first course, I lost 5 kilograms thanks to the right combination of products.

Lean beef and chicken breast

Meat is unfairly blamed for many health problems. Processed meats may not be considered a healthy diet, but unprocessed red meat does not increase your risk of diabetes or heart disease. According to two large review studies, eating red meat is associated with little to no increased risk of cancer in men and is not associated at all with cancer in women. Meat is a good food for weight loss because it is rich in proteins (proteins). Protein is the best filler, and protein foods can cause you to burn an extra 80-100 calories per day. A high-protein diet causes sustained reductions in appetite, ad libitum calorie intake, and body weight, despite compensatory changes in daily plasma leptin and ghrelin concentrations, concluded American scientist D. Weigle. Increasing your protein intake to 25-30% of your total daily calories can reduce your appetite by 60%, reduce your desire for late-night snacking by half, and cause you to lose almost a pound of weight per week (simply by adding protein to your diet). If you're on a low-carb diet, you can feel free to eat fattier meats. But if you're on a moderate to high carb diet, choose lean.

Chilli

Eating chili peppers may be beneficial for weight loss. This pungent vegetable contains a substance called capsaicin, which was shown in the study “The Effect of Capsaicin on Substrate Oxidation and Weight Maintenance Following Moderate Body Weight Loss in Humans” (M. Lejeune et al., 2004) to help reduce appetite and increase fat burning. Capsaicin is often used as one of the main ingredients in many sports nutrition products. Consuming 1 gram of red chili pepper reduces appetite and improves fat burning in people who do not regularly consume pepper. However, no effect was found in those who regularly eat spicy foods, indicating addiction in the body.

Grapefruit

Grapefruit has been repeatedly studied in terms of its effect on fat burning. In K. Fujioka's study, "The Effect of Grapefruit on Weight and Insulin Resistance: Relevance to Metabolic Syndrome," which involved 91 overweight people, eating half of the fruit before meals resulted in a loss of 1.6 kg in 12 weeks. A group of participants who consumed grapefruit also showed a decrease in insulin resistance, a metabolic disorder associated with various chronic diseases. Thus, eating half a grapefruit half an hour before meals will help you feel full faster and consume fewer calories.

Coconut oil

Not all fats are the same. Coconut oil is rich in medium-chain fatty acids (so-called medium chain triglycerides). These fatty acids have been shown to increase satiety compared to other fats and also increase the number of calories burned. Coconut oil leads to reduction of belly fat. Of course, coconut oil is high in calories, so eating more than what you already eat is a bad idea. So, it's not about adding coconut oil to your diet, but replacing it with some other cooking fats. Extra virgin olive oil is also worth mentioning because it is probably the healthiest fat on the planet.

Fruits

Fruits are an excellent source of carbohydrates. Most nutrition experts agree that fruit is a healthy food. Numerous population studies have shown that people who eat the most fruits (and vegetables) tend to be healthier than those who don't. Of course, correlation does not equal causation, so these studies don't actually prove anything, but fruits have properties that make them one of the best foods for weight loss. Even though fruits contain sugar, they have low energy value and take time to chew. Additionally, fiber helps prevent sugar from being released into the bloodstream too quickly. The only people who want to avoid or minimize their fruit intake are those on very low-carb, ketogenic diets, or those with fructose intolerance. For others, fruit can be an effective (and tasty) addition to a weight loss diet.