The surest way to lose weight is to create a calorie deficit, that is, to spend more calories than you consume. And regular exercise will speed up the weight loss process. We asked the head of the day hospital of the Federal Research Center of Nutrition and Biotechnology, nutritionist to compile a top list of unusual products that will help you lose weight by the summer season.
1. Leafy greens (spinach, lettuce, arugula)
Properties: Low in calories, high in fiber, which creates a feeling of satiety and helps control appetite. Rich in vitamins and minerals important for health.
How to use: Include in your diet in large quantities every day. Add to salads, smoothies, side dishes, use as a base for sandwiches. Eat as much as you want!
2. Lean meat and poultry (chicken breast, turkey, beef)
Properties: High protein content, which promotes satiety, preservation of muscle mass during weight loss and acceleration of metabolism.
How to use: 100-150 g per serving, 1-2 times a day. Bake, boil, grill.
3. Fish (salmon, sea bass, cod)
Properties: Rich in protein and healthy omega-3 fatty acids, which improve metabolism and promote fat burning.
How to use: 100-150 g per serving, at least 3 times a week. Bake, boil, steam.
4. Legumes (lentils, beans, chickpeas)
Properties: High in fiber and protein, provides a feeling of satiety, helps control blood glucose (“sugar”) levels.
How to use: 100-150 g ready-made per serving, several times a week. Add to soups, salads, stews.
5. Berries
Properties: Low in calories, high in antioxidants and fiber. For example, anthocyanins (blueberries, raspberries, blackberries, cherries, strawberries, red currants) protect against DNA damage, reduce the risk of cardiovascular diseases, improve vision, and have an anti-inflammatory effect. Ellagic acid (raspberries, strawberries, blackberries, pomegranate) can suppress the growth of cancer cells and improve skin health. Vitamin C (strawberries, black currants, kiwi, raspberries, sea buckthorn) strengthens the immune system, protects against colds and flu, improves iron absorption, and is necessary for collagen synthesis (maintains healthy skin). Quercetin (blueberries, cranberries, raspberries) protects against allergies, improves heart health, and may reduce the risk of certain types of cancer.
How to use: 100-150 g as a snack or as a breakfast supplement.
6. Vegetables of the cabbage family (broccoli, cabbage, cauliflower, kohlrabi, watercress)
Properties: Low in calories, high in fiber. In addition to vitamins, they contain powerful antioxidants (such as sulforaphane), which protect cells from damage by free radicals, reducing the risk of chronic diseases, including cancer.
How to use: Include in your diet daily in various forms (boiled, baked, steamed).