Diet foods for weight loss: a complete list of table

Modern standards of beauty make the problem weight loss is very relevant today. Every day, hundreds of thousands of people across the land begin to fight with the extra pounds.

Unfortunately, the rhythm of life of modern people is that don't always have spare time to visit fitness clubs and gyms.

In this case, it is very beneficial to lose weight through diet.

What healthy foods promote weight loss

cheese
  • Grapefruit. It contains a lot of sodium that dulls the feeling of hunger and helps you feel full longer. Also contains beneficial fiber that causes the bowels to normal.
  • Ginger. As grapefruit contains fiber, sodium, magnesium and many other nutrients. The principle of operation is the same, only make it should be in the form of a decoction or tea ginger broth.
  • Celery. Scientists have found that celery has a negative calorie content. This means that the use of this product, you spend more calories chewing and digesting than you get. The feeling of fullness lasts long, but excess calories do.
  • Cabbage. Conventional and seaweed are very helpful in losing weight. They contain very few calories but allow you to maintain a long feeling of satiety. It is also worth considering that in the seaweed contains iodine that helps to normalize the endocrine system, which, in turn, done properly, eliminates the risk of the development of obesity.
  • Parsley and nettle. Do not contain calories, improve digestion, accelerate metabolism, promote fat burning.
  • Low-fat yogurt. Very useful, especially if consumed for a half-hour before bedtime. Leads to normal activity of the gastrointestinal tract, helps to cleanse harmful substances from the organism as a whole.

List of diet foods for weight loss

Meat

Meat diet foods include:

  1. Chicken breast without skin (the skin contains cholesterol, and excess calories).
  2. The Turkey meat.
  3. Veal.
  4. Lean pork.
  5. Lean beef.

Fish

Fish meat is also a dietary product, contains large amount of phosphorus, vitamins, trace elements.

Especially useful to use when losing weight red meat fish such as:

  1. Trout.
  2. Chum.
  3. Salmon.

Among the white varieties of fish most useful are:

  1. White sturgeon.
  2. Pollock.
  3. Carp.
  4. Herring.
  5. Mackerel.

Dairy products

It should be noted that dairy products should be consumed with a small percentage of fat, but totally fat-free products are not worth buying – they do not have almost anything useful.

Here is a list of dairy products recommended for weight loss:

  1. Milk of 1.5%.
  2. Natural yoghurt without additives of 1.5%.
  3. Cheese 2%.
  4. Cream 2%.
  5. 1% yogurt.

Vegetables and herbs

This section of products is one of the first places in the recommendations of nutritionists to weight loss. The most useful properties of cucumbers, which contain fiber.

Also is to use parsley, dill, celery, lettuce, spinach, carrots, garlic, tomatoes, eggplant and zucchini.

fruit

Fruits and berries

Fruits are a useful source of vitamins and minerals for weight loss, but they contain quite a large amount of sugar. It is therefore recommended to eat fruit in the morning.

Fruit at night should not be consumed, as sugar will not have time to digest and will be deposited on the body in the form of extra fat. The list of fruits recommended for weight loss:

  1. Apples.
  2. The apricots.
  3. Peaches.
  4. Kiwi.
  5. Lemons.
  6. Oranges.
  7. Watermelons.
  8. Melon.
  9. Raspberry.
  10. Currants.
  11. Grapefruits.
  12. Tangerines.

Cereals

Cereals are a source of long or complex carbohydrates.

This type of carbohydrates will help to keep you feeling full for a longer period.

Here is a list of the most useful for weight loss croup:

  1. Hercules.
  2. Brown rice.
  3. Buckwheat.

It is worth noting that cereals should be eaten no later than 5 hours before bedtime.

Drinks

For weight loss allowed to drink such drinks that don't contain sugar:

  1. Tea, mainly green varieties.
  2. Coffee.
  3. Water.
  4. Natural juices.
  5. Milk shakes with berries and fruit.

The best the right foods for weight loss

We present to your attention a full list of dietary foods listing their calorie content.

Fruit:

Name Proteins/100g Fats/100g Carbs/100g Calorie/100gr kcal
Apple 0.44 0.0 11.32 46
Banana 1.51 0.0 22.35 93
Orange 0.92 0.0 8.46 38
Apricot 0.91 0.0 10.55 46
Lemon 0.90 0.0 3.67 19
Kiwi 1.12 0.6 10.38 47
Grapes 1.14 1.0 18.91 86
Mandarin 0.89 0.0 8.66 38
Pear 0.46 0.0 10.77 43
Drain 0.88 0.0 9.92 43
Pomelo 0.62 0.2 6.74 39
Grapefruit 0.91 0.0 7.34 31
Avocado 2.08 15.0 9.05 164
Pineapple 0.44 0.0 11.84 47
Figs 0.76 0.0 13.91 59
Persimmon 0.54 0.0 15.91 67
Dates 2.56 0.0 72.13 299
Watermelon 0.53 0.2 6.06 28
Melon 0.85 0.2 8.07 36

Dairy products:

Name Proteins/100g Fats/100g Carbs/100g Calorie/100gr kcal
Cream 10% fat 3.33 10 4.08 200
Cream 20% fat 2.83 20 3.77 204
Cream 35% fat 2.52 35 3.06 336
Yogurt 0% fat 3.06 0 3.84 32
Kefir 1.0% fat 3.09 1.0 4.03 41
Kefir 2.5% fat 2.92 2.5 4.02 52
Kefir 3.2% fat 2.92 3.2 4.03 60
Cheese Russian 23.04 29.0 0 364
Dutch Cheese 26.06 26.8 0 358
Kostromskoy Cheese 25.24 26.3 0 349
Roquefort Cheese 20.06 28.0 0 336
Parmesan Cheese 33.04 28.4 0 389
Eidam 26.18 23.4 0 315
Adyghe Cheese 16.06 18.0 0 285
Curd 0% fat 18.06 0 1.82 80
Cheese 1.8% fat 17.22 1.8 1.56 100
Cottage cheese 9% fat 16.76 9.0 2.08 155
Curd 18% fat 14.09 18.0 2.54 230
Butter 72.5% fat 0.86 72.5 1.33 664
Butter 82.5% fat 0.56 82.5 0 750
Yogurt 1% fat 3.04 1.0 4.12 42
Yogurt 2.5% fat 2.97 2.5 4.13 58
Sour milk 3.2% fat 3.23 3.2 4.13 60
Fermented baked milk 1% fat 3.06 1.0 4.22 42
Fermented baked milk of 2.5% fat 2.97 2.5 4.22 56
Fermented baked milk 4% fat 2.83 4.0 4.22 68
Sour cream 10% fat 3.05 10.0 2.94 117
Sour cream 15% fat 2.62 15.0 3.64 161
Sour cream 20% fat 2.84 20.0 3.27 205
Milk 0.5% fat 2.83 0.5 4.77 37
Milk 1.5% fat 2.84 1.5 4.74 46
Milk 2.5% fat 2.82 2.5 4.74 59
Milk 3.2% fat 2.81 3.2 4.74 60
fillet

Meat products, fish, seafood:

Name Proteins/100g Fats/100g Carbs/100g Calorie/100gr kcal
Lamb 16.35 15.36 0 205
Lamb kidneys 13.65 2.57 0 78
Lamb liver 18.74 2.95 0 100
The sheep's heart 13.53 2.54 0 84
Beef 18.92 12.44 0 188
Beef brains 9.55 9.53 0 127
Beef kidney 12.56 1.85 0 67
Beef liver 17.44 3.13 0 99
The bovine udder 12.36 13.74 0 177
Beef heart 15.07 3.04 0 88
Beef tongue 13.63 12.15 0 167
Goose 16.12 33.35 0 368
Turkey 21.61 12.06 0.84 199
Horse 20.21 7.06 0 147
Chicken 20.83 8.84 0.62 167
Lean pork 16.44 27.83 0 318
Veal 19.75 1.25 0 97
Squid 18.05 0.34 0 77
Chum 22.05 5.63 0 139
Shrimp 18.05 0.83 0 88
Salmon 20.85 15.12 0 221
Pollock 15.98 0.73 0 73
Sturgeon 16.44 10.95 0 166
Halibut 18.93 3.06 0 107
Carp 18.42 5.37 0 123
Saira 18.64 20.87 0 265
Mackerel 18.06 9.08 0 157
Som 16.86 8.59 0 143
Sturgeon 17.07 6.15 0 324
Sudak 19.03 0.83 0 88
Cod 17.55 0.62 0 76
Tuna 22.75 0.71 0 99
Acne 14.57 30.54 0 336

Combination of products for faster and better weight loss

That's the way our organism that with the right combination of applicable products subcutaneous fat goes away faster.

So what to combine for the most effective weight loss?

  1. The meat and vegetables. Vegetables promote digestive function and improve the digestibility of proteins and also trigger and accelerate metabolism.
  2. Carbohydrates and greens (vegetables). Carbohydrates are considered extremely heavy food for the body. For better digestion and assimilation it is better to combine with fresh vegetables.
  3. Fat and protein foods. This combination of products normalizes blood sugar, balance and allows you to keep the feeling of fullness longer. For example, such combination products include yogurt with nuts.
  4. Fruits and berries — incompatible products. This kind of products should be eaten separately from other food groups, otherwise their absorption will tend to zero.

Products-taboo

There are many foods that slow down or even stop the processes of weight loss. Basically these are products that have a very high energy value.

More than calories in the product, the less need is there.

The food-taboos are, first and foremost, fast carbs.

It's all those Goodies that contain shock the amount of sugar. Sugar – the main enemy in the fight against excess weight, because it contains nothing but carbohydrates.

For the most effectively get rid of the extra pounds it is recommended to completely give up sugar and foods containing it. Also, you should refrain from starchy foods, including from the usual bread.

variety of dishes

In the flour contains a huge amount of fast carbs, which give energy to the body for a very short period, and then deposited on the waist and hips in the form of extra fat.

Flour is a non – starter.

It is advisable to refuse from fried foods.

It is best to cook without oil or steamed in the oven.

17.08.2018