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Are you overweight or already obese? Are you on a slimming diet? Or maybe you just want to eat he althy and not gain weight? Discover 25 products that accelerate the metabolism and help reduce body fat.
The bestreduction diet, i.e. slimming dietis one that is tailored to your body and lifestyle. Such a diet contains products that, in the right amount, will ensure a safe, constant, regular weight loss. However, if you have not yet reached the dietitian, you can introduce to your menu products that are known to facilitate slimming.
1. Amaranth
Amaranth seed flakes are one of the richest nutritionally products. They contain approx. 17% of protein with a unique biological value as for vegetable protein. They are bo-ga-te in lysine, methionine and tryp-to-fan, whose cereal proteins have much less.
The biological value of the ama-ran-tu-sa protein was approx. 75%, which is the higher the biological value milk (73%), barley (62%), wheat (56%) or corn (44%).
Valuable in amaranth flakes fat (approx. 8%) is rich in essential fatty acids and to-co-trie-no -le, or derivatives of vitamin E. Flakes from ama-ran-tu-sa seeds are also rich in gel-la-zo, calcium and magnesium.
2. Watermelon.As much as 90 percent. the mass of this fruit is water! But watermelon also contains a large amount of lycopene (antioxidant) and vitamins A and C. Watermelon eaten before a meal effectively fills the stomach and thus prevents overeating from other caloric foods.
3. Crispy bread . According to scientific research, people who avoid white wheat flour products and enrich their diet with wholemeal products have a lower tendency to accumulate fat on the abdomen and inside it.
This is called visceral fat, which puts a lot of strain on the heart and circulatory system. So replace white bread, white pasta, and processed breakfast cereals with their wholemeal counterparts. Whole-grain, crispy pieces of bread are a good alternative to, for example, crackers.
4. Lean meats.Best for a reduction diet is poultry without skin or lean beef. These meats contain a lot of protein, which speeds up metabolism. Thanksa small amount of fat are less caloric. A 100 g serving of high-quality beef has only 4 g of unwanted saturated fat.
5. Cinnamon.Scientific research shows that cinnamon can help stabilize blood sugar levels and thus control excessive appetite. Especially in people with type II diabetes. Cinnamon is a great substitute for sugar in coffee or tea. It's a simple and tasty way to exclude tons of sugar calories from your drinks.
6. Beans.Bean grains are high in protein and fiber, and low in fat. The beans are therefore low in calories and are perfectly satiated. It can be added to soups, salads, or mashed to pastes and dips. Pay attention to white beans, which improve metabolism, have a diuretic and relaxant effect. Thanks to it, you will get rid of excess water from the body, so you will look slimmer.
7. Tea.Red tea blocks the absorption of fats that you take in with your food and also speeds up your metabolism. On the other hand, the infusion of green tea leaves promotes digestion and prevents you from feeling that your stomach is full after a full and heavy meal.
8. Grapefruit . This fruit does not have a magical effect on metabolism, but it will fill you with fewer calories than other fruits. In the white shell of the grapefruit, just under the peel and in the membranes, there is a lot of fiber in the individual particles. Grapefruit is effective in suppressing the appetite and helps remove fat from the body that accumulates on the hips, buttocks and legs, and prevents new fat from entering the cells.
9. Pears and apples.Use pears and apples in moderation as they contain a lot of sugar. But they also have a lot of water in them, and their skin provides fiber that fills the stomach and speeds up the work of the intestines. For this reason, having a choice of fruit or juice made from it, it is definitely better to choose the fruit.
10. Blueberries.They contain a lot of water and fiber, so they fill you for a long time. Blueberries are sweet, but they allow you to satisfy the craving for a sweet delicacy at a much lower caloric cost than, for example, cookies or chocolate. Blueberries are also extremely rich in antioxidants!
11. Eggs.Scientific research has proven that eating a protein-rich breakfast allows you to satisfy your hunger for longer and give up or reduce the size and caloric content of a pre-dinner snack. So let's include an egg in your breakfast. One egg is only 75 kcal and as much as 7 g of high-quality protein. A high-protein breakfast speeds up your metabolism more than a meal with lots of carbohydrates.
12.Greek / Balkan yogurtcontains twice as much protein as other yoghurts. And when there is more protein and it is digested longer, it will fill you up better. Yoghurts with the lowest sugar content are the best on a reduction diet. They prevent spikes in blood sugar levels, inhibit hunger pangs, and keep the body in "calorie burning mode" from fat.
13. Coffee . This favorite drink of many people can help you lose weight because the caffeine in it increases the metabolic rate. However, you can overcome this effect by adding a large amount of cream and sugar to the coffee, as their calorific value will significantly exceed the number of calories burned thanks to caffeine.
14. Quinoa . You can also find it in stores under the name quinoa. Quinoa is a South American grain that has been dubbed the "mother of grains" by the Incas. Compared to other grains, quinoa has the most protein: 8 g per glass. Quinoa is also high in fiber and easy to process in the kitchen.
You just need to cook it, just like rice. Quinoa also has more calcium than milk. It is also a good source of iron, zinc, selenium, vitamin E and B vitamins.
15. Linen breakfast cereals.Linseed flakes are a form of linseed. The richness of nutrients contained in linseed is better absorbed by the body when the grains are processed into flakes.
Linen breakfast cereals contain such valuable substances as: fiber regulating the digestive tract, easily digestible protein rich in exogenous amino acids, as well as lignans neutralizing free radicals and alleviating the symptoms of menopause. Linen flakes are recommended as an addition to muesli, oat or corn flakes.
16. Skim Milk.Provides protein and calcium, but does not contain the fat found in whole milk. Milk stays in the stomach longer than water, so it satiates for longer and at the same time keeps the body well-hydrated. Scientists suggest that skim milk - like other lean dairy products - helps reduce abdominal fat.
17. Nuts . They are an excellent snack rich in protein, fiber and he althy fatty acids. They also promote weight reduction and lower blood cholesterol levels. In order for them to effectively support weight loss, you must meet one condition - eat them in moderation, in small amounts! Do not put the entire package of nuts in front of you, but put the prepared portion in a bowl and stop there.
18. Hot chili pepper.Contains an odorless substance called capsaicin, which suppresses the appetiteand slightly speeds up the metabolism. A spicy dish also means that you usually eat less of it, so you absorb fewer calories.
19. Whole grain flakes . It is worth eating them not only for breakfast, adding warm water or warm skim milk to them. Whole grain flakes have a lot of fiber. The warm liquid added to them makes you eat such a meal slower, you will fill up with a smaller portion faster, and the fiber will fill your stomach giving you a feeling of fullness. However, avoid sweetened cereals and toppings because they have more calories. Decide for yourself how to season them: cinnamon, vanilla or fruit.
20. Pumpkin seeds . They are a natural source of fiber, minerals and vitamins, and support the proper functioning of the intestines.
21. Popcorn . Prepared from fat-free corn kernels, e.g. in a home microwave oven, it has many advantages. It contains few calories, a lot of fiber and is… full of air. So you can eat a whole bowl of it without risking gaining weight.
22. Fish.This is one of the best sources of protein. Research also shows that fish satiate better than poultry and beef. Most fish meat is low in fat, and naturally fatty species contain omega-3 fatty acids that are beneficial to he alth. Atlantic herring, salmon and other marine fish are considered the best fish for he alth.
23. Lettuce . Lettuce alone or in the form of any kind of salads is a great dish that precedes a more caloric dish. This rule is eagerly used by, for example, French and Swiss women.
Lettuce contains a lot of water and fiber, so it is another product that fills the stomach effectively. There are hundreds of recipes for salads: with vegetables, fruit, cheese, etc., but remember to choose the least caloric additions to the salad.
Also pay attention to the sauces. Avoid the high-calorie ones, e.g. with mayonnaise. If you are on a reduction diet, eat salads with a vinaigrette sauce or a little olive oil and balsamic vinegar.
24. Dried plums . They are rich in fiber and facilitate fat burning. In addition, the body reacts very quickly to the pectin contained in plums with a feeling of satiety.
25. Fresh vegetables.Such as carrots, celery, kohlrabi. It is an excellent, crunchy, low-calorie snack full of water and fiber. For example, half a cup of sliced celery only has 8 kcal!
Important
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