11 most important foods for weight loss and proper nutrition

Everyone wants to eat well and lose weight, because constant hunger is the main reason for eating disorders. Nutritionists say that 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 start to disappear smoothly.

How you can eat and lose weight

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

  • Boosts metabolism. . . Fast metabolism does not allow food to be stored "in stock".
  • Suppresses the feeling of hunger. . . Eat less, do not stretch your stomach, gradually get used to small portions.
  • Creates a calorie deficit. . . You can eat a lot of low energy foods (up to 30 kcal per 100 g) and satisfy your hunger like a big piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to weight loss.
  • It has a positive effect on bowel function. . . Good digestion is essential for metabolism.

5 best fat burning foods

Foods with several important nutritional properties are especially effective in helping to 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 these fruits half an hour before each main meal will help you eat less and speed up weight loss. This is due to narinin and inositol - substances with many beneficial properties. They are:

  • It burns body fat and speeds up metabolism (metabolic processes).
  • Prevent carbohydrates from becoming overweight.
  • Improves digestion.
  • Check for fluctuations in the hormone insulin.

Benefits 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. Observe the measure, start with small portions.


slimming eggs

They contain a lot of digestible proteins. Helps in weight loss and muscle maintenance, eliminates hunger, controls the level of the appetite hormone - ghrelin. Other important substances in eggs:

  • Vitamin D - strengthens bone tissue.
  • Fats - fast saturation of the body.

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

  • Instead of a sandwich or bun, 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 do not have liver problems, eat up to 3 eggs every day.
  • For faster weight loss at night, 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 speed up weight loss. Important: only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help burn the existing subcutaneous fat, especially in the abdomen and prevent the new accumulation. Another advantage of green tea is that it speeds up metabolism and reduces hunger.


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

  • Fiber. Improves bowel function and also enhances satiety.
  • Vegetable protein. It is more easily absorbed by the animal.

Recommendations for eating avocado for weight loss:

  • Pay special attention to the portion size, because the caloric content of 100 g of the product is 212 kcal. Then, eat no more than half an avocado in a salad or 1/4. - in sandwiches.
  • Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
  • Replace butter, sauces in sandwiches and salads with avocado pulp.

Natural yogurt

natural yogurt for weight loss

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

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

Recommendations for selection and use:

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

Products useful for weight loss

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

Even nuts or oily fish, if consumed properly, bring benefits to the figure.

Fill half the dish with vegetables, fruits, herbs. Get the rest of your protein and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this shape, you will lose weight without feeling hungry.

Distribute diet foods for weight loss at meals as follows:

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


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

  • Almond. . . Contains L-arginine, an amino acid that helps in active fat burning and calorie burning during exercise. Eat a handful of almonds before cardio to improve your results.
  • walnuts. . . It has a positive effect on the work of the brain, regulates hormone levels.
  • Peanuts. . . Lower cholesterol levels, control fat metabolism. Important: Avoid salty peanuts - they retain fluid in the body.
  • Pine. . . The product is high in fat (compared to almonds or peanuts), but more saturated and controls the level of the hormone ghrelin.

Fatty fish

salmon with vegetables for weight loss

The proteins in this food group are more digestible than meat. Another advantage of fatty fish is Omega-3 acids: fast and for a long time saturated, do not allow the appearance of excessive deposits. The number will benefit:

  • Salmon. . . The best red fish for weight loss. Increases muscle mass, which helps burn more calories.
  • Trout. . . Budget replacement for salmon, not inferior to it in nutritional properties.
  • Sardines. . . Rich in vitamin D, phosphorus, calcium, controls blood sugar levels. Important: sardines are often found in the form of canned food, but are only useful in oil without additives.

Recommendations for eating fish for weight loss:

  • Steam or bake. Do not use greasy sauces in the process: choose lemon juice, olive oil, natural yogurt for it.
  • Avoid salted fish - they will cause swelling. Also quit 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.

Meat diet

chicken breast with vegetables for weight loss

The main source of protein for weight loss is lean poultry: chicken, turkey. Before cooking, remove the skin from it, remove the bones. Based on poultry, light broths, soups and other hot dishes are prepared. This group of products is suitable for lunch or dinner, in combination with cereals, hard pasta.

For weight loss, a breast fillet is used - the thinnest part of the bird.

The rule for 1 meal is 100-120 g.

Sometimes a week, the menu is supplemented with other types of dietary meats:

  • Veal. . . Young low-fiber, low-fat beef is very healthy. It is well absorbed and increases muscle mass. The fattest parts are the neck and the lower leg.
  • Beef. . . In terms of properties, it is equal to beef, it is low in fat, but it takes more time to cook.
  • Rabbit. . . 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

Low fat milk is a good source of light protein, phosphorus, and vitamin D. Calcium, which is also found in dairy products, speeds up the burning of calories and excess fat. Weight loss will help:

  • Cottage cheese. . . An excellent choice for breakfast, dinner, snacks. It soaks well, strengthens muscles, suppresses hunger. You do not need to buy low fat cottage cheese. A 2–5% fat product will not harm weight loss.
  • Milk. . . Use it for breakfast porridge, fruit smoothies.
  • Kefir. . . Improves digestion and gut health. If you do not like the sour taste of the drink, replace it with natural yogurt.

Vegetables and leafy greens

The best foods in the diet are those that are high in fiber. It fills the digestive system and helps you not to feel hungry anymore. Another task is to improve the function of the intestines, to remove toxins. For weight loss, eat fresh vegetables and herbs. Potatoes are an exception, but it is better to include them rarely in the menu: they contain a lot of starch.

The maximum benefit for the number will be achieved by:

  • Asparagus, green beans. . . It is an ideal dish for meat or fish during a diet.
  • Spinach. . . Contains protein, iron, potassium, speeds up 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, saturated for a long time.
  • Celery. . . For weight loss, the stems are more useful than the root.

Fruits and berries

berries and fruits for weight loss

This is a great substitute for sweet plants, but you have to be careful with that. Fruits and berries contain natural sugar and in large quantities inhibit weight loss. To benefit your image, look for salty varieties in the morning. Choose more often:

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