If you want to lose excess weight in a healthy way without dieting , you should pay attention to your diet . It is important not to eat as little as possible, but to eat as smartly as possible. Because there are foods that declare war on belly fat, bring fat burning into high gear, have many important vitamins, fiber and trace elements and also taste super delicious.
Don’t you usually find healthy delicious? With this large selection of foods, there is sure to be something for you. Suddenly losing weight is so easy.
Simply lose weight: These foods activate your fat burning
1. Fat Burner Food List: Vegetables that burn belly fat fast
If you want to lose weight, make up most of your diet with vegetables. Why? Vegetables are low in sugar and fat, but rich in fiber and vitamins. Vegetables keep you full for a long time and only allow the blood sugar level to rise very gently.
1. Broccoli
Broccoli has just 31 calories per 100 grams and has plenty of vitamin C, calcium, potassium and magnesium. The vegetables are perfect for losing weight.
2. Mushrooms
The delicious mushrooms hardly cause the blood sugar level to rise. The effect: they fill you up for a long time and are also extremely low in calories. They only have 22 calories per 100 grams.
3. Fennel
Fennel has a glycemic index of 15. For comparison: glucose is at the maximum value of 100. This means that fennel causes the blood sugar level to rise only slowly. Calories per 100 grams: 23.
4. Kale
Kale is fantastic for losing weight: 100 grams have only 45 calories, but 4.3 grams of protein and 4.2 grams of fiber. Interesting to know: the leafy greens have more than twice as much vitamin C as a lemon.
5. Cucumber
She is the absolute favorite vegetable of all models: the cucumber. It has just 13 calories per 100 grams because it consists of 96 percent water. Due to the high fiber content and the water content, the weight-loss vegetables also fill you up quickly.
6. Carrots
The crunchy vitamin A bombs make losing weight particularly easy: they have a lot of fiber and only 38 calories per 100 grams.
7. Rhubarb
The taste of rhubarb is not for everyone, but it is one of the lowest-calorie vegetables of all (despite the fruity taste, it is a vegetable). With twelve calories per 100 grams, rhubarb makes losing weight a breeze.
8. Brussels sprouts
4.0 percent protein and 4.3 percent fiber with only 3.5 percent carbohydrates and 0.5 percent fat: Brussels sprouts are an absolute power vegetable for anyone who wants to lose weight.
9. Lettuce
The fact that lettuce helps you lose weight is nothing new. From chicory to arugula, the salads have a maximum of 28 calories per 100 grams. Here you can feast without a guilty conscience.
10. Celery
Celeriac consists of 90 percent water. If that doesn’t sound like the perfect vegetable for weight loss? This translates into numbers: 28 kcal / 100 g.
11. Asparagus
The favorite vegetable of the Germans helps to save calories – as long as it is not eaten with potatoes and a fatty sauce: asparagus – whether green or white – has only 27 kilocalories per 100 grams because it consists of more than 90 percent water.
12. Spinach
Low in calories (23 kcal / 100 g) and super tasty: Spinach boosts fat burning and, with a protein content of 2.7 grams per 100 grams, helps build muscle. Also interesting: Spinach has thylakoids, plant compounds that are said to suppress appetite.
13. Savoy
You should put the cabbage in your shopping cart more often. Because 31 calories, 2.8 grams of protein and 2.6 grams of fiber per 100 grams speak for themselves.
14. Tomatoes
Tomatoes are basically just water and that holiday feeling. The delicious summer vegetable has an incredible water content of 94 percent and therefore only 21 calories per 100 grams. In addition, tomatoes are full of vitamin A, beta-carotene and potassium.
2. Fat Burner Food List: Fruits that kills Belly Fat Fast
Just like vegetables, fruit only has a small number of calories, but the sweet fillers often contain a large amount of fructose and should therefore not be eaten in large quantities. Better: Replace the usual snacks and snacks such as chips or chocolate with fruit.
15. Avocado
That pleases all avocado lovers out there: Despite the high (healthy) fat content, the delicious superfood is ideal for losing weight – as long as it is not eaten by the kilo.
16. Apples
Apples are real vitamin bombs that are best eaten unpeeled. Because most health boosters can be found in the fruit bowl. There are around 55 calories per 100 grams of apples. Another plus: Apples promote digestion due to their high fiber content.
17. Berries
Healthy, low in calories and heavenly delicious: raspberries, strawberries or blackberries have an average of 42 kilocalories per 100 grams. There are also many vitamins and minerals.
18. Pears
You shouldn’t literally compare apples and pears, but from a health point of view, the two don’t fool each other much. The merits of the pear? The same as with the apple. When it comes to dietary fiber, they even have the edge!
19. Grapefruit
You want to lose weight and are looking for a delicious fruit as a snack? Then there is no way around the grapefruit. You can increase your diet success if you consume half a grapefruit or 100 milliliters of grapefruit juice before eating. The simple reason: you eat fewer calories and are full faster. In addition, the bitter substances in the fruit prevent fat from being stored. Yeah!
20. Watermelon
They taste like vacation, sea and sun: watermelons are one of the favorite fruits of summer. Why you also play into the hands of the beach figure: They weigh just 30 kilocalories per 100 grams. In addition, a watermelon consists of 92 percent water and can clearly be counted among the low-calorie fillers.
3. Fat Burner Food List: Dairy products that Burn Belly Fat Fast
Dairy products can be particularly helpful when it comes to weight loss. Because they have an increased protein content, which promotes muscle growth and also fills you up particularly quickly. The trick: reach for dairy products that only have a low fat content.
21. Low-fat quark
Of course, athletes have known it for a long time: low-fat quark is one of the best suppliers of protein: the energy booster consists of eleven percent protein with 0.2 percent fat and only 62 calories per 100 grams. In combination with vegetable sticks, the quark fills you up particularly quickly.
22. Buttermilk
Fills you up and makes you slim: Although buttermilk does not provide quite as much protein as low-fat quark, it only has half as many calories: 33 kilocalories per 100 milliliters.
23. Cream Cheese
Cream cheese is the low-calorie alternative to butter: it is therefore better to use cream cheese for sandwiches and bread. So you save calories and it still tastes delicious.
24. Cottage cheese
Foods high in protein and low in fat will help you lose weight and still fill you up. With this combination, the delicious cottage cheese can also score points.
25. plain yogurt
Natural yoghurt with a reduced fat content is just as recommended as low-fat quark: with 40 calories per 100 grams, 4.3 percent protein and, in the best case, only 0.1 percent fat, it is a wonderful food for losing weight.
4. Fat Burner Food List: Meat, fish and side dishes that Burn Belly Fat Fast
These foods are not only really tasty, but also make the pounds tumble properly. Important rule of thumb: They should always be eaten with twice the amount of vegetables.
26. Beans
Beans are perfect as a filling side dish, even if they are not entirely low in calories: both white beans and kidney beans contain a lot of protein and a lot of fiber. Incidentally, the “lightest” type of bean are green beans: They only have 31 calories per 100 grams.
27. Brown rice or brown rice
If you want to lose weight, you often avoid rice. After all, the small grains are full of carbohydrates. But if you choose the brown version instead of the white one, you get more protein and, above all, significantly more fiber.
28. Potatoes
Who would have thought: Potatoes are the perfect side dish when it comes to losing weight. They keep you full for a long time and contain no fat and fewer calories than you might think: 100 grams of uncooked potatoes contain 76 calories.
29. Chickpeas
Delicious and so healthy – for example in salads: 100 grams of dried chickpeas contain around 16 grams of fiber and a whopping 19 grams of protein, with 44 grams of carbohydrates and 4.9 grams of fat.
30. Oatmeal
Oatmeal forms the basis for a healthy breakfast that keeps you full for a long time ( here are delicious porridge recipes, for example ). Because they are full of long-chain carbohydrates, fiber and proteins that keep the digestive tract busy.
31. Eggs
A healthy snack between meals: eggs are high-quality protein and healthy fats.
32. Fish
Fish, be it a freshwater or saltwater specimen, is a healthy weight-loss food. Fish are full of energy, provide proteins – essential for the muscles – and healthy fatty acids. Anyone who pays attention to a balanced diet should have fish on their menu once a week. Make sure that the fish is cooked cleanly, used a clean pan for making fish. you must be serious with hygiene.
33. Meat
Anyone who eats meat can supplement their diet with lean cuts such as turkey breast, pork fillet or beef topside. However, once or twice a week is sufficient.
34. Nuts and seeds
The perfect snack for in between: Nuts and seeds satisfy cravings for hearty foods and are also filling. Due to the relatively high fat content, however, you should limit yourself to a handful per day.
35. Tofu
The meat substitute is not only a tasty addition to the menu for vegetarians and vegans: Tofu contains high-quality protein and has around 81 calories per 100 grams.
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