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Foods that you can eat and lose weight

Anna Garnets

Fitness trainer, author of HitFit weight loss method

'05.06.2017'

There is one old joke about a sorceress and a girl in which, instead of a prince on a white horse, an intelligent girl asked for food and not to recover. I think most women dream that this is the case, so today we will look at what kind of food you can eat more and lose weight.

Photo: depositphotos

If you are already an experienced fighter in the war against fat, then you do not need to explain what a calorie is and where it lives.

But just in case, I'll say that a calorie is a generally accepted unit of energy that is found in all foods. The caloric content of food means the amount of energy that is released when it is broken down in the body.

Knowledge of the composition of foods and their calorie content is our weapon against excess weight.

We have selected for you a list of low-calorie foods that will help get rid of the feeling of hunger while losing weight, because they can be eaten more.

Animal protein sources

Turkey fillet contains only 85 kcal in 100 grams of raw product.

For example, lean beef contains almost 2 times more calories.

When choosing fish, if you count calories, stop at the so-called lean grades, in which no more than 4% fat and about 100 kcal on 100 grams.

Hake, pollock, cod, haddock, river perch, pike perch, pike, mullet, flounder.

The difference with fatty varieties may be 2,5 times (for example, in mackerel 250 kcal).

Important!!!

We do not recommend to abandon fatty fish and deprive yourself of the source of healthy fats, we simply inform about the difference in the number of calories in different varieties of fish, so that you do not make mistakes in the calculations.

Vegetables

Lifeguard number one, when you need to reduce calories and maintain the level of saturation, without going beyond.

Seize the moment and use the summer range.

Do not be lazy and go to the local market, You will see that tomatoes are at least ten colors and sizes, and of course taste, and cucumbers smell and can be prickly.

Do not like vegetables? You just do not know how to cook them!

Use sparing methods of cooking, such as roasting, steaming or in a slow cooker, and use spices and herbs instead of salt.

Photo: depositphotos

I want to highlight the top 10 vegetables with extremely low calorie:

Cucumber 16 kcal

Courgettes and zucchini 20 kcal

Green pepper 33 kcal

Cauliflower 25 kcal

Broccoli 35 kcal

Iceberg lettuce 14 kcal (here include all kinds of cabbage and lettuce)

String beans 30 kcal

Radish 19 kcal

Pumpkin 26 kcal

Celery root 30 kcal.

Almost all vegetables contain a minimum of calories, but there are those that contain large amounts of starch and sugars.

They should be consumed in moderation - potatoes, corn, carrots, beets, turnips (here you can also include legumes: beans, lentils, chickpeas).

Greens

Here you can roam and do not limit yourself, because in addition to the minimum caloric content, the composition of bright green beams includes a lot of nutrients that the body needs all year round.

Try making a salad the other way around, a base of herbs and some vegetables - and you will feel more full.

Add greens to the main dishes, make a smoothie, insist with a lemon to quench your thirst, or simply harvest clean bunches in the refrigerator in case you want to intercept something.

Regular consumption of large amounts of greens will increase the overall tone of the body and reduce the deficiency of vitamins and minerals.

Fruits and berries

Measure is the main word when we talk about the amount of fruit in the diet.

Despite the relatively low calorie content, it must be remembered that fructose is a fast carbohydrate, which, in excess, will go straight to fat.

I will not advise you to tidy up or leave any specific items in the diet, especially in the summer, because each berry or fruit contains fiber, valuable vitamins and trace elements, but your task is to keep the volume of servings (taking into account the total caloric intake per day).

Berries - 200-300 grams per day.

Fruit - 150-200 grams per day.

Kashi

Calorie porridge is about the same and quite large, if we speak in the context of our topic, but it is an excellent source of complex carbohydrates, as well as vitamins and minerals.

We can determine the porridge we need by another indicator - Gi.

Photo: depositphotos

Glycemic index - this is the rate at which carbohydrates contained in the food product are absorbed by the body and increase blood sugar levels. The glycemic index scale consists of 100 units, where 0 is the minimum (foods without carbohydrates), 100 is the maximum.

The following cereals will suit us (provided that they are cooked in water without adding oil and salt).

Quinoa - from 35 to 50 ( in different varieties)

Cereals - 40

Buckwheat - 40

Pearl barley - 30

Brown rice - 50

If you really decide to get a stable result, then use this information as an aid in drawing up your nutrition plan, but do not forget that a healthy diet consists of proteins, fats and carbohydrates and should not be lower than 1100 calories.

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