What to eat to lose weight: List of foods, 10 diet recipes

Many still refuse to eat in hopes of getting rid of excess weight, but it does not lead to anything good - all the lost kilograms return. But the best diet is the right diet. It is very important to know what you need to eat to lose weight - it should be nutritious, healthy and fat burnt food.

What healthy foods can help you lose weight

Vegetables for weight loss

What is eating to lose weight? It seems that this can not be at all: how is it possible to eat and lose weight? There are quite a few good and correct products that will not stick to the pages, on the contrary, will help to reduce appetite and improve the digestive system. All this will cause fat burning.

  • nut. Peanuts, almonds, walnuts and pine nuts are indispensable foods for proper weight loss. They contain a lot of vegetable fats, they quickly saturate the body in a few hours, contain a lot of vitamins and dietary fiber. The most important thing is to know the size, because all nuts are very high in calories. It is enough to eat about 10 small pieces or 2-3 walnuts a day, use them for food or for breakfast or dinner.
  • Cucumbers, cabbage and apples are proud among the vegetables. All of them are very low in calories and are good for the body. Cabbage promotes the removal of all excess from the intestines. Cucumber contains a lot of water, so it is well saturated with moisture and at the same time with vitamins and trace elements. Apples are nutritious, quench hunger for a long time due to fiber, and are not deposited in excess weight.
  • Do not forget the fruit. The best fat burners, of course, are citrus fruits. Grapefruit contains a lot of vitamin C, which protects against colds, improves mood. White partitions contain special substances that promote fat burning. Also, this fruit has a strong choleretic effect. Oranges fight fats due to flavonoids and essential oils and the fibers are saturated quickly. And, of course, pineapple is the best dessert, a substitute for unhealthy chocolate, delicious and even helps in weight loss due to the activation of gastric juice.
  • Low-fat dairy products, but only natural, without additives and dyes - yogurt, yogurt, cottage cheese. All of them contain protein, which is essential for harmony, as well as calcitriol, which affects the cells and releases their fat.
  • Spices such as cinnamon, mustard, onion and ginger. Many have probably already heard about their beneficial properties. The essential oils contained in ginger promote the secretion of gastric juice. Cinnamon lowers sugar levels and because of this it can remove fat cells. Onions and mustard also stimulate gastric juice and help the stomach to quickly digest junk and heavy foods.

No less useful drinks, for example, high-quality green tea or red wine. Tea contains thiamine and epigallocatechin - these substances almost twice slow down the process of fat extraction, not only subcutaneously, but also around the internal organs.

Red wine fights excess deposits due to resveratrol - it blocks fat cell receptors and slows down processes.

List of weight loss products by category

Caloric foods for weight loss

So, what exactly should be in the daily diet in order not to harm the body, but at the same time get rid of the hated kilos? Let's take a closer look at the list of weight loss products.

Dietary products of meat

Refusing meat products during weight loss can lead to the exact opposite result - the accumulation of adipose tissue. And all because of the fact that it contains a lot of protein, which is essential for building and maintaining muscle mass. Plus, it lasts a long time - it allows you to be full for a few hours.

Meat products for weight loss

Choose only lean meats:

  • Lean beef, without fat layers;
  • Chicken fillet;
  • Rabbit meat;
  • Turkey fillet.


Fish is one of the best foods for weight loss. It is rich in fatty acids, rays, iodine - all this regulates the work of the thyroid gland, on which depends the speed of metabolic processes in the human body.

Seafood for weight loss

Dietary dishes should be prepared from lean fish and seafood.

Be sure to include the following in your menu:

  • Vial;
  • Shrimp;
  • ტუნა;
  • Rat;
  • Squid;
  • Polok.

Each meal should contain a certain amount of protein and the more the better.

Vegetables and herbs

These products are the basis of the diet, they should be the most - about 70% of total daily calories. Vegetables are healthy, low in calories, but satisfying. Plant fibers improve gastric function and normalize metabolism.

Vegetables and herbs for weight loss

You should regularly eat tomatoes, cabbage, cucumbers, peppers, reefs, zucchini, celery, as well as any fresh herbs. In general, you can eat it without restriction, because it has a minimum caloric content.

Milk products

There are many controversial opinions about the benefits of fermented dairy products, but they still contain calcium, which destroys fat cells and also consists of easily digestible carbohydrates, which means that they are essential for the body.

Dairy products for weight loss

Hard cheese perfectly quenches any sweet and harmful food cravings due to the amino acid tryptophan. Once in the body, it turns into endorphins and it is, as you know, the hormone of happiness.

The following dairy products are recommended:

  • Milk whey;
  • Kefir with a fat content of not more than 2, 5%, but not fat-free;
  • Cottage cheese without additives with 5% fat content;
  • Natural yogurts;
  • Cheese, Adyghe cheese and other similar varieties with a fat content of up to 20%.

Fruits and berries

Fruits and berries are low in calories and carbohydrates. It is recommended instead of sweet and starchy foods, as they do not have a special effect on blood glucose levels, are well absorbed and are not deposited in fats. But still, they should be consumed only before 4 p. m.

Fruits and berries for weight loss

Particular attention should be paid to grapefruit, apples, pears, pomegranates, avocados and kiwis. As for the berries, they are raspberries, blueberries, currants, blackberries.

Cereals for weight loss

Although all grains are quite caloric and contain a lot of carbohydrates, they are simply irreplaceable for the body and contribute to weight loss. They are quickly saturated, rich in dietary fiber and many valuable elements including zinc, magnesium and iron.

Cereals for weight loss

Buckwheat, dark rice, barley, oats and rye are best suited for the diet.


First of all, do not forget about the simplest carbonated water. You should drink the norm of your body every day - it will accelerate the process of weight loss.

Water for weight loss

In addition to drinking water, you can improve your metabolism with the help of drinks such as:

  • Green tea, but only good quality;
  • Water with lemon;
  • Tea with cinnamon, ginger;
  • Water "sushi";
  • Red dry wine in small quantities.

A combination of products for faster and better weight loss

It turns out that in order to lose weight faster and at the same time maintain muscle mass, or body quality, so that the skin is not protected, it is not enough to leave only healthy foods in the diet. It is also very important to know how to combine them with each other.

Weight loss products
  • Protein foods such as meat or fish should be eaten with vegetables. They are slowly absorbed and cause active burning of body fats.
  • Cereals and pasta are also best combined with vegetables and not protein foods as is most often the case. Carbohydrates and vegetables will satisfy hunger for a long time, convert calories into energy, but carbohydrates and proteins will be heavy foods, which are likely to lead to weight gain.
  • It is recommended to take the fruit separately from all other foods and only in combination. They are absorbed quickly, so they are an ideal food between full meals.
  • Fats and proteins are a good company to regulate glucose levels and maintain fullness for a long time. The ideal option is natural yogurt with nuts or vegetable salad with meat and avocado.
  • Fresh fruit can not be eaten with nuts, but is well absorbed with dried fruit. From this set you can prepare a lot of sweets - substitutes for chocolate and rolls. But it is also important to follow the norm - no more than 30 grams per day.

Top 10 diet recipes for weight loss

Proper nutrition and weight loss is not a fairy tale, it is a reality. It’s time to forget about constant hunger and use balanced, low-calorie recipes for weight loss.

Low calorie cottage cheese dessert

Cottage cheese dessert for weight loss

Ingredients needed:

  • 15 grams of gelatin;
  • 300 grams of low-fat cottage cheese;
  • Two tablespoons of cocoa;
  • 100 grams of natural yogurt.

Preparation process:

  1. Pour a small amount of cold water over the gelatin, leave for 15 minutes, then bring to a boil.
  2. Mix all other components with a mixer, mix the gelatin and beat again until homogeneous.
  3. Divide into small bowls and refrigerate to solidify.

Salmon with spinach in sauce

Salmon with spinach and lemon for weight loss

Ingredients needed:

  • 250 grams of fresh spinach;
  • Two salmon steaks;
  • Spoon of vegetable oil;
  • Two tablespoons of cream, without fat;
  • Half a lemon.

Preparation process:

  1. Put the spinach in boiling water for literally one minute. The liquid may be slightly saline.
  2. Fry the fish in a small amount of oil for about 4 minutes on each side.
  3. Squeeze the lemon juice into a pan, add the cream, a little salt and heat over low heat.
  4. Serve the fish with spinach, pour the sauce over the dish.

Warm salad with chicken and broccoli

Chicken salad with broccoli for weight loss

Ingredients needed:

  • 2 shallots;
  • One small head of broccoli;
  • Chicken fillet;
  • Two tablespoons of olive oil and the same amount of soy sauce;
  • Garlic cloves;
  • About 10 olives.

Preparation process:

  1. Boil broccoli and chicken until softened, press, place in a salad bowl. We put the olives there.
  2. Chop onion, fry in oil, mix with chopped garlic and transfer chicken with cabbage.
  3. Pour the dish with a mixture of soy sauce and oil left over from the roasting of onions and garlic.

Soup with cheese and vegetables

Soup with cheese and vegetables for weight loss

Ingredients needed:

  • Packing vegetable mixture;
  • Fresh herbs;
  • Two eggs;
  • 100 grams of cheese.

Preparation process:

  1. Bring the water to a boil, then add the vegetable mixture and grated cheese. Wait for the vegetables to soften and the cheese to melt.
  2. Place the spices to your taste.
  3. Boil eggs and serve with soup egg halves and chopped herbs.

Carrot and lentil cream soup

Carrot soup puree for weight loss

Ingredients needed:

  • 100 milliliters of milk;
  • 100 grams of lentils;
  • 400 grams of carrots;
  • One liter of vegetable broth.

Preparation process:

  1. Peel a squash, grate it and put it in a saucepan. Add all the other products on the list.
  2. Wait for the components to boil and cook until the lentils are spoiled, add the spices.
  3. Cut with a blender and serve.

Beetroot and cheese salad

Salad with beets and cheese for weight loss

Ingredients needed:

  • Two eggs;
  • Two beets;
  • 100 grams of low-fat cheese;
  • 100 grams of natural yogurt;
  • 50 grams of walnuts.

Preparation process:

  1. Boil beets and eggs, grind on a grater.
  2. In a salad bowl, first put the beets, cover with yogurt, then chopped nuts and eggs.
  3. Next - grated cheese and yogurt again.

Zucchini pancakes

Pumpkin pancakes for weight loss

Ingredients needed:

  • 100 grams of whole grain flour;
  • One zucchini;
  • One egg;
  • A glass of fat-free milk.

Preparation process:

  1. Grate the zucchini, mix with the rest of the ingredients on the list.
  2. Add a little salt and black pepper, mix until a homogeneous mass is obtained.
  3. Bake on a pan like regular pancakes on both sides.

Eggplant with tomatoes and cheese

Eggplant stuffed for weight loss

Ingredients needed:

  • One eggplant;
  • 140 grams of low-fat cheese;
  • Three tomatoes;
  • Garlic cloves.

Preparation process:

  1. Cut the eggplant into strips, lightly fry and transfer to a baking sheet.
  2. Top with a glass of tomato, chopped garlic and cheese.
  3. Boil at 180 degrees for about 15 minutes.

Chicken Casserole

Chicken dish for weight loss

Ingredients needed:

  • 100 grams of cheese;
  • Two tomatoes;
  • 200 grams of low-fat sour cream;
  • 200 grams of mushrooms;
  • 400 grams of chicken fillet.

Preparation process:

  1. Place the fillets in a mold, cover with the tomato slices and mushroom slices.
  2. Mix with spices, then with grated cheese mixed with sour cream.
  3. Put in the oven for 40 minutes, preheat to 180 degrees.

Salad with mustard cheese

Vegetable salad for weight loss

Ingredients needed:

  • Fresh herbs;
  • Two tomatoes;
  • Two cucumbers;
  • lamp;
  • Green lettuce;
  • Spoon of mustard;
  • About 100 grams of hard cheese;
  • Garlic cloves;
  • Three tablespoons of natural yogurt.

Preparation process:

  1. Press the lettuce leaves by hand, put them in a bowl, add the chopped vegetables there.
  2. Mix grated cheese with mustard, yogurt and chopped garlic and fill the dish with this mass.