Usually everyone wants to go on a diet, introduce some kind of dietary restrictions, so as not to gain weight and gain a dream figure. Experts also note that there are a number of products that you can eat without any restrictions and not worry about your volumes. What kind of foods can you eat as much as you want and not get fat, aif.ru told nutritionist Irina Mansurova.
The answer to this question is quite simple: you can eat what the body needs. As a rule, it is worth focusing on the rule of a healthy plate (its volume is 250-300 ml), on which half is reserved for vegetables, a quarter (25%) is reserved for complex carbohydrates, and a quarter (25%) for proteins. How to fill this plate, so as not to gain kilograms?
cucumbers
This is one of the most useful healthy foods, they have a lot of fluid – and the body needs it all the time. Cucumbers are low in calories. And at the same time, they are able to satisfy hunger well, provide a feeling of satiety for a couple of hours.
Spinach
Another great option for keeping fit. It is a valuable source of vitamins A, B4, E and K. It is also rich in potassium, calcium, magnesium and iron, as well as phosphorus. One 100 gram serving of spinach contains just 41 calories and has over 4 grams of fiber.
cruciferous
Cauliflower and broccoli are an excellent solution for healthy foods that you can eat virtually without restrictions and get the maximum benefit. They have a lot of fiber that can quickly fill the stomach. Therefore, you will not automatically eat a lot of it. This means that you don’t have to control yourself too much.
Avocado
It contains a lot of healthy fats. And although such a product is associated with fat, yet the avocado is not as dense a fruit as it might seem. Fat in it is compensated by a large amount of water.
Zucchini
Such vegetables are perfectly absorbed by the body, they have a minimum of calories, practically no salt and cholesterol. Zucchini is included in most weight loss diets. At the same time, they become an excellent source of protein and essential minerals.
Eggplant
It can also be used in your menu in any quantity, without fear of gaining weight. It contains a lot of vitamin B1, fiber and copper.
You can also safely eat celery, tomatoes and radishes.
Eggs
If you want not to restrain yourself, you can use quail eggs. Indeed, in comparison with chicken, they have 2.5 times more B vitamins (B1 and B2), as well as more protein. They are considered the best source of nutrients, such eggs are able to provide a person with the right amount of energy for the whole day. Due to the high amount of protein in their composition, they become an excellent solution in situations where you need to replace meat products. One egg contains 72 kcal and 6 grams of protein. A high-protein breakfast can reduce the number of snacks per day and also reduces levels of the hunger hormone ghrelin.
Fish
Fish contains healthy omega-3-6-9 fatty acids. They are necessary for the functioning of the nervous and cardiovascular systems. Also, such acids improve skin condition and provide strong immunity. But best of all, if you want to eat fish without restrictions, choose its low-fat varieties, such as cod, halibut, tuna. There will be less fat, but a lot of useful substances – phosphorus, calcium, potassium, magnesium, sodium and sulfur.
Legumes
They are low in calories, while rich in fiber and protein – the most beneficial nutrients for the stomach.
Meat
Preference should be given to lean options – chicken and turkey. They perfectly replenish protein and at the same time do not have a lot of fat. You can further reduce calories by removing fat and skin.
Cottage cheese
An excellent solution for losing weight and maintaining a figure in order. A very tasty product rich in proteins, B vitamins, calcium and phosphorus. In terms of the feeling of satiety, it can be compared with eggs.
Oatmeal
This cereal product absorbs any liquid around it, while it increases in volume and fills the stomach to the maximum. You can not only eat it for breakfast, but also use it for lunch or as a snack to provide yourself with the necessary energy.
You can also look at pasta made from durum wheat or cereals.
Apples
They become an excellent solution for snacks without restrictions. An apple contains 82.3 grams of water, 8 grams of organic acids, 0.1 grams of unsaturated fatty acids. Its calorie content is 35-60 kcal per 100 grams of product. If you use an apple 15 minutes before a meal, it will allow you to absorb 180 calories less from the food consumed after eating.
It is also worth remembering simple rules. Food used at night, even very healthy, will still be deposited as fat. Therefore, it is extremely important to establish the correct diet. In addition, it is necessary to monitor how food is prepared. The optimal solution: baking, boiling, steaming.
Source: aif.ru
