Diet products to lose weight: how to choose the healthiest and tastiest

Many of us have proven at the cost of our health that tiring fast diets do not give the desired results and their effect is very short. At the same time, fasting has a very negative effect on the condition of our body, causing significant damage to it. It has long been known that you need to eat to lose weight effectively. Dietary foods help speed up metabolic processes, ensure the normal functioning of the organs of the gastrointestinal tract, saturate the body with nutrients and vitamins, maintain water balance.

Basic principles of proper nutrition

waist measurement and weight loss products

How can you eat to get the most out of this process? Proper nutrition is one of the main principles of a healthy lifestyle. What and how we eat affects not only our weight but also our overall health. According to the pyramid of needs of Abraham Maslow, the founder of humanistic psychology, the first step is physiological needs, one of which is nutrition.

Food must meet the body's need for energy, regulate the functioning of all its systems and processes, promote cell regeneration, and thus ensure the normal functioning of organs and tissues.

Let's take a look at the basic principles of proper nutrition, including those that help you lose weight:

  • It should be varied and balanced. This approach to menu design will not only saturate the body with all the necessary ingredients and elements, but also make the cooking process enjoyable, because you do not need to eat the same foods every day.
  • Divide your personal diet into several meals: breakfast, lunch and dinner, complete them with snacks.
  • Eat only fresh foods. With proper storage, they lose such useful properties.
  • The list of diet products for weight loss should definitely include fresh vegetables and fruits that contain fiber, which promotes metabolism and helps the digestive system. And the vitamins and minerals they contain improve the absorption of food and increase immunity.
  • Proper combination of products. You need to know which foods cannot be combined, as this can lead to an increase in toxins and toxins.
  • It is useful to change the diet depending on the season. The winter menu should consist of foods containing fats and proteins, and the summer menu should consist mostly of vegetables.
  • Optimal calorie intake per day. With their imbalance, we often gain extra pounds.

The place of fluid in proper nutrition

drinking water to lose weight

Water is a key element of proper nutrition. It is necessary to consume at least 1. 5 liters of fluid a day for the normal saturation of body cells with moisture. In this case, it is better to drink ordinary purified water.

There is no consensus on whether tea, coffee and other beverages are included in the recommended price. Some believe that the need to consume only clean water is a marketing ploy to increase sales of its bottled version. Opponents of this idea claim that both tea and coffee are diuretic drinks, that is, they simply help to remove fluid, not to collect it. We still suggest that tea is liquid, but ordinary water is the main source of satiety. It is desirable to exclude coffee from the diet - this product is not included in the list of healthy products.

It is necessary to drink 200 ml of clean water on an empty stomach, and there is no reference to the time of day, the main thing is to continue the required amount per day.

Diet products to lose weight

High protein foods

protein foods to lose weight

The main product of this group, which helps to lose weight, is fish. Contains omega-3 and 6, phosphorus, iodine, fluorine, vitamins A, B and E.

According to the fat content, fish are divided into:

  • Oily species (fat content%). There are 110-200 kcal per 100 g. This category includes sturgeon, mackerel, halibut, salmon, etc.
  • Medium fat content (4% to 8%). Calories - 100-145 kcal per 100 grams. Representatives of this category - sea bass, carp, pink salmon, trout, etc.
  • Low fat varieties (not more than%) contain 75-100 kcal of calories. This category includes cod, perch, pike, bream, etc.

If you are following your figure, it is better to prefer low-fat varieties that are suitable for dietary foods. In this case, smoked and fried fish should be excluded from the diet. This product is best cooked on the grill, double boiler or oven. Remember that everything is fine: it is not recommended to eat fish more than four times a week. Excessive amounts of trace elements and vitamins, along with their deficiency, can also be harmful to health.

In addition, it can be attributed to turkey and chicken protein products. They have a higher protein content than pork, but less calories and fat. The beneficial substances in poultry meat stimulate the metabolism of adipose tissue and help cleanse the liver. The high protein content in chicken and turkey is a good support for muscle building.

The list of the most dietary foods for weight loss is rightly supplemented by chicken eggs. They boast 12 proteins, including B, D and E, which are completely absorbed by our body. Despite its low calorie content (70-80 calories in a boiled egg), this product perfectly satisfies hunger.

Milk and dairy products

dairy products to lose weight

This group of dietary products is distinguished by the presence of calcium and phosphorus, which are essential for the full functioning of the body. Dairy products also contain a sufficient amount of protein. Regular consumption of milk-based products helps to activate the metabolic process.

There is an opinion that when losing weight you should eat only low-fat sour milk and dairy products. However, given the fact that milk fat contains linoleic acid, which promotes energy production and prevents the accumulation of fats in the body, this opinion can be considered wrong. According to the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives have fewer calories. Another important element that makes this product useful is calcium.

It should be remembered that excess linoleic acid can still cause weight gain, and excessive amounts of protein in the body help flush calcium. Therefore, you should not abuse products with a high content of these components.

The most popular dairy product for weight loss is kefir. This diet drink contains microorganisms that have a positive effect on intestinal function and stimulate metabolic processes. It responds well to thirst and hunger, and can be used as a safe and light laxative, which is important when losing weight.

Without cottage cheese, which contains easily digestible calcium and protein and allows you to get rid of hunger quickly and permanently, a more or less complete schedule of dietary products is incomplete. This wonderful dish can be safely consumed before going to bed. Curd is suitable for people suffering from lactose intolerance, because it contains small amounts of this substance. The product is perfect for decorating dishes, it is easy to use in the preparation of desserts, which can be tasted as a decoration for snacks and lose weight.

Soft cheeses are useful and safe for the figure - Adyghe, feta, ricotta, mozzarella. They are low in calories and contain many vitamins.


cereals to lose weight

Another favorite of people struggling with extra pounds is grains. They are low in calories, high in nutritional value, and perfectly remove toxins due to their significant fiber content. Each type of grain has a special composition and different taste qualities, which allows you to diversify the menu when there are dietary restrictions. Recipes for diet products to lose weight include cooked food.

Let's get acquainted with grain types and their characteristics:

  • wheatLow-calorie grains. Prevents oil depositsIndicated for use in high cholesterol and problems with the digestive system. It is useful when taking antibiotics, because it stimulates their excretion from the body. Frequent use of dishes with wheat germ slows down the aging process of cells and tissues, improves the condition of nails and hair, so not only to lose weight.
  • barley.Barley is characterized by high fiber content. Helps cleanse body & accelerate lipid metabolismFoods based on pearl barley do not cause allergies.
  • buckwheat.Another popular product that is part of many diets. Buckwheat contains iron and a small amount of fat. It is digested for a long time, so you will feel hungry for a long time by eating a meal from it.
  • Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this wonderful diet product can boast of. Oatmeal helps to improve the skin and eliminates many skin problems, has a beneficial effect on its condition. An additional plus for weight loss is a strong cleansing effect.


nuts to lose weight

Hazelnuts have a fairly high calorie content. At the same time, they are perfect for snacks between meals: they satisfy hunger quickly, take up less space, which allows you to take them to work or for a walk, have a rejuvenating effect and activate metabolic processes. That's why you should not give up a few nuts a day when losing weight.

You can eat a day to avoid harm to the body and maintain a slim figure:

  • 10-12 pieces of peanuts;
  • 50 g pine nuts;
  • 20-22 pieces of almonds;
  • 2 walnuts.

Vegetables and greens

vegetables and herbs to lose weight

Fiber is rich in vitamins and trace elements of different groups. Non-starchy vegetables have a very low calorie content, which allows them to be consumed with health benefits and without fear of the figure.

It is especially important to lose weight, to eat about 1-1, 5 kg of vegetables a day to fully saturate the body with the necessary elements and energy. These can be different products, should be consumed without the addition of sauces. Olive oil, non-fat sour cream or apple cider vinegar are suitable as dressings for vegetable dishes.

The best help to lose weight:


Supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase hemoglobin in the blood, speed up metabolism and are useful for vision problems.


Water is the main ingredient of cucumber. They contain almost no fat. Large amounts of organic compounds are very good for health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a significant content of essential elements for our health, such as iodine and potassium. To get the most benefit, it is better not to limit yourself to this wonderful low-calorie product in the summer.


Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and all vitamin cocktails. Frequent consumption of this vegetable helps to cleanse the body, renew cells, remove excess moisture, saturate with energy and stimulate the functions of the gastrointestinal tract. A particularly positive effect of this product is the burning of extra calories.

When losing weight, nutritionists recommend taking 50 g of celery juice in the morning, afternoon and evening. You can add a little apple, cabbage or carrot juice to the drink.


An indispensable product that doctors recommend to use as a prophylactic measure for oncological diseases to maintain the normal functioning of the heart and blood vessels. Tomatoes contain lycopene, a special substance that has a beneficial effect on the digestive system, activates the process of breaking down fats and lowers cholesterol levels.


Contains tartaric acidIts use prevents the formation of body fat, which helps to lose weight. No matter what type of cabbage you prefer - white, broccoli or cauliflower - this dietary product can be taken in any amount without fear. There are many recipes that use vegetables, all foods based on it are low in calories and healthy.


This product contains vitamins, minerals, antioxidants and folic acid.

It will help to get rid of problems such as asparagus:

  1. cellulite;
  2. Obesity;
  3. excess liquid;
  4. Presence of toxins.

Bulgarian pepper

Its use will help you lose a few pounds in just one week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanins. Sweet pepper is a very satisfying product, so you can cut portions of dishes prepared with them.


It is very useful due to its sodium, calcium, phosphorus, iron, magnesium and potassium, as well as a complex of all vitamins and minerals. Radish prevents the deposition of fats, normalizes glucose and hemoglobin levels, improves digestion.

As a weight loss product, vegetables can be eaten raw, boiled or cooked. Grilled food is also healthy and tasty. In addition, fresh vegetables make wonderful juices.

Berries and fruits

fruits and berries to lose weight

A set of rich and strong trace elements and vitamins rich in fiber. Their use activates metabolism, stimulates the excretion of toxins, improves the functioning of all body systems. They contain very few calories, so they are very popular with anyone who watches their appearance and health.

Let's see how the most popular representatives of these diet products are useful.


It is rich in pectin, folic acid and vitamin C. Promotes the formation of normal intestinal microflora and speeds up metabolism.

A pineapple

It is known for weight loss due to the presence of a special enzyme - bromelain. Although many believe that this substance does not promote the breakdown of fats, it helps to lose weight by actively participating in the digestive process. Bromelain is most effective in dairy-based products, legumes, meat and fish.


Accelerates metabolic processes, especially stimulates the removal of fats from the body. Effectively fights excess fluid in cells & tissues

Features of dietary food

useful and harmful products for weight loss

If you are planning to start losing weight with a diet, consider these important rules:

  1. No need to count calories in meals. Strange as it may seem, this indicator does not significantly affect the effectiveness of the diet (unless we are talking about sports nutrition). It is more important to pay attention to the glycemic index.
  2. The products in any diet you choose can be completely changed, just make sure that the substitute's readings are equal to those of the modified ingredient.
  3. If there are contraindications and allergic reactions to any product, it should be excluded from the diet.
  4. If you decide to lose weight, you will have to give up flour products and fried foods.
  5. Do not replace a useful product with a weaker content of trace elements.

Diet food during weight loss does not necessarily require you to sacrifice in the form of giving up pleasure food. From the products that help to lose weight, you can prepare not only healthy, but also very tasty and varied dishes.