10 foods that are indispensable for any diet

10 foods that are indispensable for any diet
10 foods that are indispensable for any diet

Any diet becomes stressful for your body. Even one eaten apple stimulates a surge of vitality! That's why this delicious product should be the number one choice for anyone looking to lose weight.

10 foods that are indispensable for any diet

The paradox of all diets: the more you want to lose weight, the more you have to eat. Low-calorie foods do not provide the same satiety as buns and sandwiches. Eating a small amount of food each time, you will inevitably have to increase the number of meals. Nutritionists advise sticking to low-fat, low-glycemic foods that don't cause blood sugar spikes.

Whether you choose a low-calorie or high-protein diet, a blood type diet or a time-based diet, there is a group of foods that will help you stay he althy with any diet.


It is not without reason that in Russian folk tales an apple appears with the epithet “rejuvenating”. It really saves from aging and gives youth to blood vessels, restores blood, increasing the level of hemoglobin. Regular consumption of apples leads to a significant reduction in blood cholesterol levels, and also prevents muscle atrophy.

An ordinary apple is a powerful natural immune stimulant. Antioxidants in the composition of this fruit reliably protect against cancer and cardiological diseases. Malic, citric, boric and salicylic organic acids improve digestion.

The optimal ratio of vitamins and minerals in the apple (C, B1, B2, PP, E, magnesium, phosphorus, calcium, iron, potassium, sodium, selenium and even iodine) allows them to be absorbed in the best way.

Apples in diets are of great benefit, removing excess water from the body, which helps to reduce swelling and lower blood pressure.

Plant apple cells are a natural sorbent, thanks to which nitrates and other harmful substances are removed from the body.

An old English proverb that has survived to this day An apple a day keeps the doctor away (One apple a day will replace a doctor) is especially relevant for those who want to lose weight without harming their own he alth.

Cottage cheese

Cottage cheese is an ideal product for all diets. It is easily digested, enriches with useful substances and maintains a feeling of satiety for a long time, which is important for people who sometimes severely restrict themselves in nutrition.

For those who want to lose weight, low-calorie, low-fat cottage cheese is recommended. 100 g of such a product contains only a little more than 80 kcal.

Cottage cheese is considered a record-breaking product in terms of the content of calcium in it, which is necessary for building bone tissue. The use of cottage cheese will not be slow to positively affect the condition of teeth, nails and hair due to the phosphorus, potassium and sodium contained in its composition. In addition, these minerals strengthen the heart muscle, which is subject to additional stress during the diet.

Easily digestible protein, which is rich in cottage cheese, is vital for building a beautiful body. 200 grams of natural cottage cheese contains the daily amount of protein necessary for he alth. Cottage cheese is recommended to be consumed after training to increase muscle mass, and, ultimately, to accelerate the burning of accumulated excess fat.

Svetlana Vitkovskaya, expert of the Cheburashkin Brothers. Family farm":

“Curd contains the important amino acid methionine, which lowers cholesterol and protects the liver from obesity and normalizes the functions of the biliary tract. Cottage cheese is rich in B group vitamins, as well as vitamins A, C, E, H and D. This product has neither a tissue nor a cellular structure, which distinguishes it from animal protein sources, fish and meat. Cottage cheese flakes are easy to digest and almost completely digested.

Dishes such as cottage cheese with herbs, cottage cheese with fruits, cottage cheese with nuts and berries will perfectly fit into the diet of those who are losing weight. Choose only natural cottage cheese from trusted manufacturers.”


A carefully thought-out menu for those who want to lose weight includes 1-2 must-have fish dishes per week. The nutrients contained in fish are the best way to compensate for the forced dietary restriction.

Fish meat does not contain unhe althy carbohydrates, but is rich in he althy animal protein, the presence of which prevents muscle loss.

Fish is not only he althy, it is extremely tasty. The white and red meat of delicious freshwater and marine fish is not inferior in its organoleptic properties to dietary rabbit or poultry meat.

Fatty fish meat (herring, tuna, trout, salmon, eel, mackerel, halibut) is rich in omega-3 unsaturated fatty acids. Polyunsaturated fats are not produced by the body, so they must come from food.

As a powerful antioxidant, Omega-3 has the ability to heal wounds, prevent premature aging and regulate fat metabolism, which helps in the fight against excess weight. This truly magical substance restores hormonal balance, regulates the level of calcium in the body, suppresses allergic reactions and menstrual pain, and also helps to cure migraine, eczema, diabetes, arthrosis and bronchial asthma. Those who consume fish high in omega-3s are not at risk of depression and osteoporosis. The daily norm of omega-3 fats for an adult reaches 1.6-2 grams (1-2% of the daily caloric intake) and is contained in 70 g of salmon or 100 g of tuna.

Fish contains a large amount of B vitamins, which are actively involved in energy metabolism and are responsible for the overall tone of the body, he althy sleep and good memory.


Mankind still remembers the times when nuts were considered a delicacy for the privileged. Today, these gifts of nature are available to everyone. Anyone who is on a diet knows best how nutty snacks can satisfy hunger with maximum benefit for the whole body.

With dietary restrictions, there is often an irresistible need to eat something tasty. A handful of nuts will allow you to get a taste pleasure with the smallest serving size.

Despite their fairly high calorie content, nuts are recommended for many diets because of their rich content in vitamins, trace elements, dietary fiber, high-quality vegetable fats and proteins.

The composition of the useful components of nuts is amazing. For example, cashews contain phosphorus, calcium, potassium, zinc, iron, proteins, carotene, copper, manganese, selenium, nicotinic acid, vitamins A, B and E, carbohydrates, proteins, fats and unsaturated fatty acids. Walnut proteins can completely replace animal fats, and in terms of the composition of vitamins (C, B1, B2, B5, B6, B9, PP, E, K) and trace elements (magnesium, copper, phosphorus, potassium, fluorine, sulfur, zinc, iron, cob alt, manganese, selenium, iodine, chlorine, sodium) walnut overtakes many other varieties.

Pine nuts and pistachios contain Omega-6 polyunsaturated fats, which are responsible for skin elasticity and he althy hair and nails. Almonds, hazelnuts, pecans and walnuts are rich in omega-9 unsaturated fats, which help maintain weight, strengthen the body's defense functions and prevent the accumulation of cholesterol in the blood. Consumption of products containing Omega-9 ensures vascular he alth and normalizes metabolic processes responsible for longevity.


Avocado is another amazing food highly recommended by nutritionists for weight loss goals.

This unique plant in its nutritional properties resembles a full-fledged fatty meat. The Aztecs called the fleshy fruit of the avocado "oil of the forest". At the same time, thanks to oleic acid in its composition, avocados completely rid the blood of cholesterol plaques.

Avocado is a storehouse of vitamins B, PP, D, A and C. Due to the high content of vitamin E, known for its anti-aging effect, all beauties love it.

Glutathione contained in avocado acts on the body at the cellular level, protecting it from the effects of toxic substances.

Avocados contain dietary fiber, sodium, phosphorus, potassium, copper and calcium, folic acid s alts, natural vegetable fats and proteins.

Due to their delicate texture and the finest uniform structure, avocado puree and paste can replace eggs and butter in many recipes. Shrimps, salmon, crab meat can make a gastronomic pair of avocados, and adding cubes of this exotic fruit to a salad with tomatoes will give the dish a new taste and increase its benefits.


The word cabbage is a kind of password for those who want to be guaranteed to become slim in a short time. It is cabbage in many cases that forms the basis of the most effective diets. This wonderful product, with its low calorie content (26 kcal), has amazing nutritional value. 100 g of cabbage contains 1.8 g of protein, 0.1 g of fat, 6.8 g of carbohydrates, vitamins C, E, B1, B2, B3, B9, potassium, calcium, magnesium, phosphorus, sodium, iron, manganese, fluorine, molybdenum.

Any cabbage is beneficial, and the usual white, and more rare red, and cauliflower, and broccoli, and Savoy, and Brussels, and kohlrabi, and Beijing. Cabbage is delicious in any form - fresh, stewed, sauerkraut. A variety of cabbage dishes will allow you not to repeat yourself on the menu for a long time, if you use even one type of cabbage.

Due to its fibrous structure, cabbage stimulates the intestines. With a cabbage diet with weight loss, a person gets rid of the slagging of the body. Cabbage is a natural diuretic, and thanks to the tartronic acid in its composition, it prevents the conversion of carbohydrates into fat.

The little cabbage secret of women of all times and peoples - it keeps the waist thin, but contributes to the natural increase in the mammary glands.

Brown (brown) rice

Rice has adsorption properties that are important for any diet, but there is a huge difference in different types of rice and how it is processed. Only brown brown rice will effectively help in the fight against excess weight. It's all about a special indicator - the glycemic index (GI).

By choosing foods with a low GI, you can lower your blood sugar so that the carbohydrates that enter the body are converted into glycogen, and not transformed into fat reserves.

Brown rice has a GI of 50, while white rice has a GI of 70 (White bread has a GI of 70, Sugar has a GI of 75).

You can achieve amazing results in body shaping just by replacing white rice with brown rice in your diet. The downside of this rice is the need for a long heat treatment.

A diet based on brown rice allows you to get rid of up to 8 kg of excess weight in a two-week course. The daily menu for such a diet consists of 200 grams of brown rice, 150 grams of fruits or dried fruits and 400 grams of vegetables with the addition of a dessert spoon of olive oil.


Mushrooms are unique plant gifts of nature, providing 100% of human need for meat. 150 grams of dried porcini mushrooms are similar in their nutritional properties to the daily norm of beef. At the same time, mushrooms are close in calories to cabbage, which also consists of 90% water, like mushrooms.

Mushrooms do not contain starch, cholesterol or sodium. Potassium in the composition of mushrooms regulates metabolism, contributing to weight loss.

Mushrooms, like apples, are a natural immune stimulant, preventing the development of cancer and cardiovascular diseases.

As a source of selenium to support thyroid function and prevent fat deposition, mushrooms have no equal. The benefits of mushrooms for the nervous system cannot be overestimated. The interaction of B vitamins with zinc in the composition of mushrooms prevents emotional disorders, and thanks to vitamin D, he althy hair, nails, teeth and skin are maintained.

The most valuable types of mushrooms are mushrooms or porcini mushrooms, rich in amino acids, sulfur, potassium, magnesium, phosphorus, iron, zinc, manganese, niacin, thiamine, folic and ascorbic acid. Aspen mushrooms contain a lot of potassium, phosphorus, iron, vitamins A, B and C, nicotinic acid. Chanterelles are superior in beta-carotene content to carrots, and mushrooms contain useful carotenoids, valuable amino acids, and even the natural antibiotic lactorioviolin, which prevents the growth of pathogenic microbes. Milk mushrooms are a source of vitamins D, C and PP, as well as bioactive substances that prevent the formation of axalates and urates in the kidneys. Oyster mushrooms, which are close in popularity to champignons, are close in composition to natural meat and contain B vitamins, ascorbic acid, tocopherol and rare vitamin D2. Champignons are champions in the world of mushrooms in terms of the content of lecithin, organic acids, minerals and valuable proteins. In terms of phosphorus content, they compete even with fish.

Mushroom diet for two weeks can reduce weight up to 5 kg.


Garlic, with its bright aroma and spicy taste, will decorate and enliven any dietary dish. Thanks to him, no diet will seem boring.

Garlic is good for more than just flavoring. Its usefulness lies in its composition. Garlic is rich in vitamins A, B1, B2, C, PP, flavonoids, chromium, cob alt, nickel, calcium, magnesium, potassium, phytosterols, iodine, phosphorus, organic acids.

Before you put the garlic in the salad, finely chop it and leave it in the open air for 15-20 minutes. During this time, under the action of oxygen, allicin is synthesized, known for its bactericidal and fungicidal action.

Tibetan monks add garlic to food during excessive physical exertion. To relieve fatigue during a diet, there is nothing better than garlic paste with herbs, spread on a piece of crispbread. Restoring vitality, garlic strengthens the immune system. Traditional healers use garlic as a diuretic to reduce swelling and lower blood pressure. Garlic also has a slight diaphoretic effect.

During the cold season, doctors recommend eating a few cloves of garlic to increase the body's resistance to colds and infectious diseases.

Garlic is famous for its ability to give youth and beauty. Garlic diet has been used for rejuvenation and weight loss since ancient times. Garlic in this diet is added to a light breakfast salad and lunch soup, curd paste and stuffed vegetables, oatmeal and fried mushrooms, scrambled eggs and seafood.


Whatever diet you choose, it almost always welcomes such an excellent and important constituent element as berries. It is believed that it is much easier to lose weight if you add blueberries and cherries, raspberries and strawberries, as well as lingonberries, sea buckthorn and cranberries to breakfasts and snacks. Newfangled diets offer to lose weight with the help of dry goji berries, which have recently appeared on the shelves of our stores.

Berries are rich in flavonoids and antioxidants, the action of which is aimed at burning fat. Trace elements in their composition help to speed up metabolism and improve all metabolic processes.

Strawberries and raspberries are considered summer berries, but dried or frozen, they can brighten up any breakfast. Cherry perfectly copes with fat deposits in the waist and abdomen. A decoction of rose hips is a proven remedy in getting rid of excess weight, and even extreme obesity is treated with lingonberry decoction. Currants and cranberries have long been diet leaders in terms of their effectiveness and he alth benefits.

Berry diets promote weight loss up to four kilograms per month.

It is important to remember that any mono-diet you choose requires the mandatory use of all of the above food items, which are real components of he alth, beauty and harmony.

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