The best foods for weight loss
Increasing the amount of protein in the diet, especially for breakfast
The satiety effect that occurs when proteins are taken into the body depends on the timing of the meal. Studies have shown that eating a protein meal for breakfast causes satiety to a greater extent than eating a similar meal at other times of the day .
First, the intake of proteins causes a greater thermogenic effect than the consumption of carbohydrates or fats. This causes the body to burn more calories. In addition, eating a protein-rich meal for breakfast slows gastric emptying . Also, a protein breakfast causes an increased activity of glucagon , which in turn activates the synthesis of glucose. One study found that a protein-rich diet provided twice as much weight loss as a moderate-protein diet (the study was conducted among obese people) .
Soup causes a greater satiety effect than solid foods, and as a result, soup consumption helps reduce overall calorie intake . There is evidence that adding soups to the diet helps to reduce the calorie content of meals . If the soup is consumed immediately before taking another meal, it helps to reduce the caloric content of the diet by 20% .
Low calorie foods
Small reductions in calorie intake can lead to gradual weight loss, which will be beneficial over the long term. For example, a serving of black coffee instead of a large serving of saturated latte, drunk on a regular basis. A low-fat diet helps not only to reduce the total calorie content of the diet, but also the total amount of cholesterol consumed . For example, traditional beef pies contain 19.2% fat, and their energy value is 272 calories per 100 g. At the same time, lean beef pies contain 9.8% fat with a calorie content of 196 calories per 100 g [8 ].
A number of studies have shown that a diet containing a significant amount of dairy products helps to reduce the total amount of fat in the body . This is because a large amount of calcium entering the body contributes to the expenditure of energy by the body, and the reduction of fat reserves . There is evidence that a large amount of calcium consumed increases the rate of reduction of fat mass (this applies to both saturated and monounsaturated and polyunsaturated fats) . At the same time.
2300 mg of calcium was considered a large amount of calcium in the study, and 700 mg was considered a small amount . A possible explanation for this is the fact that a significant intake of calcium causes the formation of the so-called calcium soap and/or the binding of bile acids in the intestine . Other studies have noted that calcium-containing dairy products are associated with greater weight loss than calcium supplements alone . This can be explained by the presence of other components in dairy products that affect the efficiency of metabolism .
Vegetables and fruits
Eating fruits and vegetables increases satiety and reduces hunger. These products have a low energy density, due to the high percentage of water and fiber . This provides a higher level of saturation. In addition, fiber in general slows down gastric emptying. A number of studies have shown that fiber consumption helps to reduce hunger and reduce the total calorie content of the diet .
Dietary fiber promotes weight loss through a satiety effect, as well as reduced absorption of macronutrients. In addition, fiber stimulates the production of gastrointestinal hormones .
The fiber in food replaces actual calories and nutrients. Fiber intake slows down gastric emptying, which ensures a long-lasting feeling of fullness . In addition, the need to chew food longer than usual also gives an additional feeling of fullness and causes increased secretion of saliva and gastric juice .
In addition, fiber intake has a certain effect on the hormonal background : the insulin response is reduced, and the production of cholecystokinin in the small intestine increases . Insulin regulates blood glucose levels, while cholecystokinin affects gastric emptying, pancreatic secretion, and gallbladder contraction . At the same time, research data in this regard are somewhat contradictory. In general, it can be argued that increased fiber intake at breakfast contributes to a reduction in the daily diet .
Fast food and Slow food products
Author: Dietitian Joel Furman The term “fast food” traditionally refers to what can be found in fast food restaurants, which usually contain mass-produced food containing a lot of salt, sugar and processed foods.
When you eat a piece of bread or chocolate cake, for example, white flour is converted into simple glucose in your body’s stomach, which is absorbed into your bloodstream within ten minutes. And when fats are absorbed so quickly, the body does not have time to burn them for energy, so they are quickly removed from the blood and stored in the body as fat.
Nuts and seeds are also fatty foods, but unlike vegetable oils and refined sweets, they take a long time to digest, and the fats contained in them are absorbed by the blood much more slowly. In view of this, the body can use them for its intended purpose, that is, to obtain energy. Such products are called slow food. Slow food originated in Italy in 1986 to counter fast food.
Initially, the idea of ”slow food” belonged to a small group of Italian gourmets who were alien to the ideas of fast food – fast food and fast food. It is known that the main principle of the work of fast food catering establishments is to quickly feed people, and instant cooking is the main style of work of such establishments. Gourmets (people who know a lot about good cuisine.
lovers and connoisseurs of gourmet dishes), of course, could not put up with the ideas of fast food. In 1989, the international Slow Food movement was officially created. Slow food is primarily healthy, nutritious and high-quality products: various types of cereals, vegetables, fruits, meat, milk and dairy products. Preference is given to dishes of national cuisine. Slow Food recommends eating only natural food, i.e. farm,