What to eat to loose weight…

You probably already know that certain food combinations are bad for your figure, such as refined carbohydrates (sugar, white flour, syrups) with saturated or trans fats (butter, margarine, mayonnaise, fried foods) because they make digestion difficult, causing bloating, constipation, fattening. 

On the other hand, there are combinations that facilitate the process of optimal absorption of nutrients, helping the body to lose weight. They contain various types of nutrients that work as a team to long-term and burn fat or calories more efficiently than you would on your own.
1.Avocado and green vegetables A salad of spinach or kale has a low calorie content and a very high level of nutrients, but it does not saturate you. To make it more filling, add avocado. One study found that people who included avocados at lunch felt 23% more satisfied afterwards than those who did not. This is because this particular fruit contains good (monounsaturated) fats that quickly eliminate the feeling of hunger.
2.Chicken and cayenne pepper Chicken breast is famous for its effectiveness for weight loss, and not without reason. Half a breast contains up to 27 grams of protein with less than 150 calories. Protein digestion takes longer, which prolongs the feeling of satiety.
But do not eat it with potatoes or bread, but with cayenne pepper. Thus, you intensify the burning of calories and calm the feeling of hunger. Don't forget to add to each meal that contains protein (meat, fish, cheese or egg) and a generous salad of fresh, green and colorful vegetables, for fiber, vitamins and minerals!
3.Oatmeal with milk.
 An easy way to lose weight is to consume products rich in indigestible fiber. By adding more fiber to your diet, you can lose weight more easily. This is due to the fact that your body cannot break down the fibers, which fill the stomach, ie they increase your feeling of satiety and regulate digestion, ie it helps you eliminate constipation.
With 4 grams of fiber per 30 g serving, oatmeal is a very good source. The moment you add them to a cup of semi-skimmed milk, you get not only a full breakfast, but also an extremely healthy one, suitable for both the little ones and the big ones!
4.Eggs, black beans and peppers.
 Start your day with this protein omelet. According to research published in the Journal of the American College of Nutrition, people who ate egg at breakfast consumed 22% fewer calories at lunch - and less all day - than those who ate a pretzel. Black beans and peppers make this breakfast even more filling, thanks to the double dose of fiber.
5. Vegetable and legume soup .
Choose a vegetable soup for lunch or dinner. The liquid fills your stomach, leaving less room for high-calorie foods. One study found that people who started eating soup consumed 20% fewer calories during a meal. If you add a handful of legumes to the soup, such as chickpeas or black beans, rich in protein and fiber, the feeling of satiety can be prolonged. In addition, it has been scientifically proven that 3 cups of legumes a week facilitates weight loss. But be careful, if you need to lose weight, choose to eat legumes only at lunch!
6.Beef steak with broccoli 
Beef is rich in protein and iron, which the body uses to build red blood cells, responsible for good oxygenation of tissues. Broccoli is the perfect pair of beef steak, because vitamin C helps the body absorb iron. Half a cup of steamed broccoli (about 80 g) gives you 65% of the full dose of vitamin C you need in a day. Red meat, if consumed in moderation, ie a maximum of 2 times a week, is welcome for the recovery and proper functioning of red blood cells, which protect us from anemia.
7.Green tea with lemon 

If you need energy quickly, make yourself a green tea. This tea does not contain calories, but some special antioxidants called catechins, which can help you burn more calories and fat.

Japanese scientists found that people who drank a bottle of tea (500 ml) rich in catechins every day burned more fat after 2 weeks than those who did not drink tea at all. To make it even more effective, add lemon juice, which helps the body absorb catechins better.
8.Salmon and sweet potatoes 

Fish is often called "brain food", but it is also good for the waist. Its Omega-3 fats can help you lose weight, and salmon is an excellent source for this. In addition, a 100 g serving of salmon contains 17 grams of protein. It makes a good team with sweet potatoes because they are full and easy to digest. A large, sweet potato contains 4 grams of fiber and only 112 calories. But be careful, it is good to be eaten at lunch, not in the evening, with a generous salad, with as many green leaves.