This is a special category of recipes that use low calorie foods and gentle types of processing, such as boiling, baking in foil, stewing, steaming. As a result, food retains more nutrients and does not increase energy value. This diet is aimed at losing weight and improving the contours of the figure. Dietary recipes With their low calorie content, they contain the required amount of vitamins and minerals for a person losing weight. All thanks to the frequent use of fruits and vegetables.
Diet dishes
In the minds of many who are losing weight, healthy meals are always tasteless and do not bring any pleasure. This is one of the reasons for breakdowns, but this idea is fundamentally wrong. The diet menu is limited to a certain calorie level, but preparing dishes for it can be very tasty. Even fried chicken wings will become low-calorie if properly processed, and gastronomic pleasure will help eliminate the risk of failure when losing weight.
Compose yourself diet menu It’s difficult, but knowing a few rules and having a number of recipes in stock, it’s quite doable. Low-calorie meals must meet the following requirements:
- high fiber content in the form of fruits and vegetables;
- daily calorie content in the range of 1200-1800 kcal, depending on the load mode;
- reduced number of simple carbohydrates, including desserts and other sweets, and animal fats in the form of fatty meat, lard and butter;
- increased amount of proteins - about 90-110 g per day;
- using sweeteners instead of sugar;
- a limited number of foods that stimulate the appetite.
You need to eat often, but in small portions. There should be 5-6 meals a day. It is better to eat at the same time to develop a digestive rhythm. All dietary dishes for weight loss are divided into several categories:
- The first ones. This includes soups. Useful various options vegetarian, where they add a little potatoes and cereals, borscht, cabbage soup, beetroot soup, okroshka, flounder soup, salmon, perch, pink salmon or other fish. It is recommended to eat soup 2-3 times a week, 250-300 g each. It can be based on fish, meat or lean vegetable broth.
- Flour products. Suitable for diet rye bread, from wholemeal flour, protein-wheat, protein-bran.
- Desserts. Instead of the usual sweets, it is better to use dried fruits in the form of raisins, prunes, dried apricots. Nuts are useful in small quantities: almonds, peanuts, walnuts.
- Third courses. These include fruits including bananas, apples, pears, kiwis and citrus fruits. This also includes drinks. Dietary options include black coffee with milk, unsweetened berry, fruit and vegetable juices, and herbal infusions.
- Second courses. One of the most common groups. It includes dishes:
- from meat and poultry (beef, veal, rabbit, chicken, turkey);
- dairy (cottage cheese, puddings, sour cream, cheesecakes, puddings);
- from eggs (omelettes with vegetables, egg whites, hard-boiled eggs);
- from vegetables (vinaigrettes and other salads, vegetable purees, baked, stewed, boiled zucchini, zucchini, asparagus, potatoes, pumpkin);
- from cereals (buckwheat, pearl barley, barley porridge, semolina);
- fats (vegetable oil in limited quantities to dress salads or fry ingredients until golden brown).
Diet recipes for weight loss
From the described list of products, you can create a variety of delicious dietary recipes for weight loss. In terms of originality and appetizing, they are in no way inferior to the “harmful” menu. Many people who lose weight note that when switching to proper nutrition Even the sense of taste changes. A person begins to experience food differently. In addition, the feeling of usefulness and necessity of certain products comes first. Simple dietary recipes will help you dispel the myth about the monotony of proper nutrition.
- Time: 1 hour 30 minutes.
- Number of servings: 3 persons.
- Calorie content of the dish: 180 kcal.
- Cuisine: Russian.
- Difficulty: medium.
Stuffed cabbage rolls are a dish of Eastern European cuisine. IN classic version is minced vegetable or meat mixed with boiled rice or buckwheat and wrapped in a grape or cabbage leaf. Lazy cabbage rolls are easier to prepare. They are meat and cabbage balls. For lazy cabbage rolls there are no clear proportions. The main condition is that there should be as much rice with minced meat as there is cabbage. IN dietary option For cabbage rolls, chicken or turkey is used as meat.
Ingredients:
- tomato – 1 pc.;
- cabbage – 0.5 kg;
- spices - at your discretion;
- carrots - 1 root vegetable;
- 1 cup broth or water;
- chicken breast – 400 g;
- onion head – 1 pc.
Cooking method:
- Finely chop clean dry cabbage and knead with your hands.
- Grind the meat and onions through a meat grinder.
- Season with spices to your taste and add grated carrots.
- Mix everything, form small cutlets free form.
- Take a baking container and grease it with oil.
- Place cabbage rolls on the bottom.
- Peel the tomatoes, grate and dilute with water.
- Pour the sauce over the cabbage rolls.
- Cook at 180 degrees in the oven. Bake for 40 minutes.
- Time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 30 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Kitchen: author's.
- Difficulty: easy.
The name of this salad is directly related to the function it performs. It, like a “brush,” cleanses the body of toxins and waste. This is one of the criteria for successful weight loss. In addition, this salad improves intestinal motility and saturates it with vitamins. To dress the salad, use natural yogurt or sour cream, olive oil and even honey. The main thing is not to add salt to the snack or use just a small pinch. In the classic version, the salad consists of brush, cabbage, and carrots. Other recipes use apples, oatmeal, radishes, cucumbers and other products.
Ingredients:
- red beets – 1 pc.;
- carrot tuber – 1 pc.;
- 1 tablespoon olive oil;
- cabbage leaves – 800 g.
Cooking method:
- Wash cabbage leaves and dry. Next, chop finely and knead with your hands. Let stand to release juice.
- Peel the carrots and beets. After washing, grate them or chop them into strips.
- Place beets and carrots on the bottom of the salad bowl. Pre-squeeze the cabbage excess liquid.
- Add oil, stir.
Salad with squid
- Time: 30 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 70 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Kitchen: author's.
- Difficulty: easy.
Protein foods play a big role in weight loss. It is recommended that they be included in daily diet. Protein can be obtained from a variety of foods. In addition to regular chicken breast and eggs, it is found in squid. Their tender meat is not only nutritious, but also very tasty. Squid is combined with various products. In salads they are good with vegetables, olives, garlic, herbs, fresh cucumbers, Parmesan cheese and other types. The taste of this seafood is enhanced by eggs.
Ingredients:
- garlic head – 1 pc.;
- a tablespoon of olive oil – 1 pc.;
- bunch of greenery – 1 pc.;
- squid carcass – 1 pc.;
- pepper, salt - at your discretion;
- boiled protein – 2 pcs.;
- tomato – 2 pcs.
Cooking method:
- Clean the carcass and cook it for 4 minutes. Then let it cool, after which you can cut it into strips.
- Chop the tomatoes into slices of arbitrary size.
- Repeat the same with proteins.
- Mix the ingredients.
- Finely chop the garlic and herbs and place in a salad bowl.
- Season with salt and pepper, oil, stir.
Diet okroshka
- Time: 40 minutes.
- Number of servings: 4 persons.
- Calorie content of the dish: 62 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Cuisine: Russian.
- Difficulty: easy.
Okroshka is a traditional dish of Russian cuisine. This unusual dish of finely chopped vegetables and meat is seasoned with kvass and sour cream. Meat products for okroshka are used both boiled and fried in a frying pan. Sometimes regular sausage is added. In the dietary version, only low-calorie foods are used. If meat is added, it is chicken or turkey. The dressing can be left in the form of kvass, but there is a more original option using kefir.
Ingredients:
- cucumber – 2 pcs.;
- half a bunch of dill and parsley - 1 pc.;
- radishes – 2-3 pcs.;
- kefir 1% – 0.5 l.
Cooking method:
- Wash the greens and vegetables and place them on a paper towel to drain.
- Chop the parsley coarsely, the dill a little smaller.
- Chop the radish and cucumber as finely as possible.
- Place all the ingredients in a salad bowl and pour in kefir.
- Time: 15 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 89 kcal.
- Cuisine: European.
- Difficulty: easy.
Snacks are also dietary. For example, apple sandwiches. Essentially, these are sandwiches consisting of one or more slices of bread with filling. Various products are used as the latter. According to the classic recipe, the filling is meat. You can add an apple to a diet sandwich. Due to this, the sandwich will turn out sweet, but will remain low in calories.
Ingredients:
- tablespoon honey – 2 pcs.;
- apple – 1 pc.;
- sandwich bread – 4 pcs.;
- fresh thyme – a couple of leaves;
- small red onion – 1 head;
- a teaspoon of lemon juice – 1-2 pcs.;
- hard cheese – 30 g.
Cooking method:
- Cut off the crusts of the bread, peel and core the apples.
- Cut the fruit into thin slices, sprinkle with lemon juice.
- Cut the cheese into slices.
- Brush the bread with honey and place apple slices on it.
- Next add onion rings.
- The last layer add cheese and thyme leaves.
- Place sandwiches on the multi-baker panel.
- Top with second slices.
- Cover with a lid and cook for 5-6 minutes until browned.
Carrot meatballs
- Time: 1 hour.
- Number of servings: 4 persons.
- Calorie content of the dish: 113 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Cuisine: Russian.
- Difficulty: medium.
Meatballs are meat balls that, according to the classic recipe, are stewed in a sauce made from tomato paste or cream. Although they can be baked or steamed. For dietary meatballs, tender turkey or chicken meat is used. An addition to it is carrots. It makes the meat more juicy and prevents it from drying out. It's better to eat meatballs without any side dish. You are only allowed to add a light salad to them.
Ingredients:
- a pinch of salt and pepper - 1 pc.;
- chicken breast fillet – 600 g;
- carrots - 1 root vegetable;
- head onions– 1 pc.
Cooking method:
- Wash and dry the breast.
- Peel the carrots and onions and pass through a meat grinder along with the chicken pulp.
- Season the resulting minced meat with salt and pepper.
- Form small balls after wetting your hands with water.
- Place the meatballs on the bottom of the pan, pour boiling water halfway on top.
- Simmer over low heat for about 30-35 minutes.
- When serving, you can add low-fat sour cream and natural yogurt.
- Time: 40 minutes.
- Number of servings: 3 persons.
- Calorie content of the dish: 60 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Cuisine: Russian.
- Difficulty: medium.
Diet lunches for weight loss are mainly represented by soups. An example would be pea. The composition of peas is very rich in vitamins and minerals. In addition, it contains protein, which is so necessary when losing weight. Peas are indicated for the prevention of obesity and normalization of work internal organs, but it is not recommended for those who suffer from flatulence. Classic pea soup is not entirely suitable for weight loss, because it is cooked with fatty beef. In the dietary version, you can do without meat completely.
Ingredients:
- celery – 200 g;
- carrot tubers – 1-2 pcs.;
- water – 5 l.;
- a glass of peas - 1 pc.;
- onion head – 1 pc.;
- tablespoon olive oil – 1 pc.
Cooking method:
- Pour cool water over the peas in the evening.
- In the morning, cook broth from celery, carrots and water.
- Next, add peas to it, cook until soft.
- Chop the onion and carrots and place on a greased baking sheet.
- Place the vegetables in the oven for 10 minutes at 180 degrees.
- Next, season the soup with them.
Chicken breast with cream cheese in a slow cooker
- Time: 1 hour.
- Number of servings: 4 persons.
- Calorie content of the dish: 125 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Kitchen: author's.
- Difficulty: medium.
In the “dietary side dishes for weight loss” category, chicken breast with curd cheese occupies not the last place. It is especially easy to cook in a slow cooker. Thanks to the combination of products, the dish turns out juicy and tender. Curd cheese For the recipe, you must choose exclusively white color. The freshness of the product is indicated by a milky smell. The breast itself is stuffed with cheese, so you should choose larger pieces. In a multicooker it is baked in different programs. In addition to the mode of the same name, you can use “Stewing”, “Multi-cook”, “Frying”.
Ingredients:
- pepper, salt, Provencal herbs - to your taste;
- tomatoes – 3-4 pcs.;
- chicken breast – 4 pcs.;
- Curd cheese – 100 g.
Cooking method:
- Combine cottage cheese with herbs, salt and pepper, mix.
- Rinse the fillet and dry. Next, beat the meat, salt and pepper on both sides.
- Wash the tomatoes and cut into thin slices.
- Spread chicken breasts with curd cheese and wrap them in a roll.
- Place the meat in the bottom of the multi-cooker bowl and place the tomato slices next to it.
- Turn on the baking mode for 40-50 minutes.
Rolls with cottage cheese and herbs
- Time: 1 hour 15 minutes.
- Number of servings: 6 persons.
- Calorie content of the dish: 85 kcal.
- Purpose: for lunch / dinner / for weight loss.
- Kitchen: author's.
- Difficulty: medium.
This diet recipe for weight loss falls under the snack category. Cottage cheese rolls are also suitable for festive table, if among the guests there are people who are losing weight. The basis of the snack is lavash. It is paper thin, making it easy to wrap any crushed ingredients in it. When adding cottage cheese, the snack turns out cold. It's best to keep it in the refrigerator until serving. To give the cottage cheese an unusual flavor, you can add garlic and herbs. The latter would be parsley, dill, basil, and cilantro.
Ingredients:
- ground black pepper - a pinch;
- sour cream – 100 ml;
- a bunch of parsley and dill - 1 pc.;
- a pinch of salt – 1 pc.;
- lavash – 1 piece;
- garlic clove – 2 pcs.;
- cottage cheese – 250 g.
Cooking method:
- Take a deep glass bowl. Grind the cottage cheese into it through a fine iron strainer. You can simply mash it with a fork.
- Add sour cream, mix well.
- Peel the garlic heads, finely chop or grate.
- Add to cottage cheese, stir. Season with spices.
- Next, you can add finely chopped greens. Mix again.
- Place the pita bread on a flat surface. Spread the curd mixture evenly with a spoon.
- Wrap the pita bread with a roll. Next wrap cling film, place in the refrigerator for an hour.
- After the specified time, remove the roll and cut into slices.
Cucumber cocktail
- Time: 10 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 75 kcal.
- Purpose: for snacking / for weight loss.
- Kitchen: author's.
- Difficulty: medium.
A diet shake is perfect for breakfast or a light snack. The basis for this recipe is kefir. This drink is useful to drink even immediately after a meal, as it helps speed up metabolism. You can simply add different spices to kefir, for example, red pepper, ginger. This drink option is optimal for consumption 1 hour before meals. The main condition for creating a dietary cocktail is the low fat content of kefir. It’s even better if it’s completely low-fat. You can drink a kefir cocktail even at night if you are very hungry.
Ingredients:
- cucumber – 100 g;
- low-fat kefir – 200 ml.
Cooking method:
- Wash the vegetables, dry them, cut them into slices.
- Place in a blender bowl and blend until smooth.
- Next, pour kefir in there. Beat for a couple more minutes until smooth.
- For piquancy, you can add chopped parsley or other herbs.
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Dietary recipes for weight loss
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You can lose a couple of kilograms with a selection of extravagant delicious dishes. Today we will find out which dietary dishes with recipes should be included in the menu. Easy-to-prepare recipes for weight loss, soups, cocktails, side dishes, and sweets will help you no longer feel hungry. Their list will simplify the process of losing weight, and your favorite diet with dishes will become a daily diet.
How to properly prepare dietary meals
Low-calorie recipes are often rich in vegetables, lean meats, lean fish and low-calorie dairy products. Proper preparation involves using simple thermal cooking methods. We selected four effective methods:
- Stew;
- Grill;
- Boil;
- Bake.
A classic multi-cooker would be an excellent tool in the kitchen. The device includes several necessary functions. Additionally, food containers, dish tins, and a frying pan with a special coating will come in handy.
Preferred wishes:
- Minimize fat levels. Butter has 115 calories per spoon, which is about 14% of a woman’s total daily requirement. The addition of fats should be controlled using a kitchen scale.
- Minimize sugar consumption. Got sweets high calorie content. They can provoke hunger, frequent appetite and interfere with glucose levels. People who love sweets should replace them with quality substitutes, include dried fruits or eat fresh fruit products.
- Reduce flour consumption. The diet includes whole grain bread, oatmeal, and bran. Often they cannot be eaten.
- We approach the situation of losing weight wisely. Remove sauces, ketchups, mustard and favorite foods that contain starch. On the contrary, taste enhancers can awaken appetite. A person who decides to monitor his figure must exclude harmful substances from his primary diet.
Diet soup recipes
You can't skip the first course. Soups are great for filling your stomach. useful vitamins, send a signal of satiety to the brain. The calorie content of each sum is negligible. It’s not for nothing that many diets are based on soup. It diversifies the overall composition of the menu for the day. In the summer it will quench your thirst, and in winter it will help you warm up with a pleasant hot taste.
Try not to cook potatoes with pasta, noodles and cereals. Some nutritionists do not recommend combining starch with beans. For example, in vegetable soup Some potatoes are welcome.
Ingredients:
- Radishes – 10 pieces;
- Fresh cucumber – 3 pieces;
- Boiled eggs – 2.5 pieces;
- Boiled chicken – 190 grams;
- Green ball of dill and onion - 1 bunch;
- Low-fat kefir – 580 grams;
- Pure water – 380 ml;
- Half a lemon.
How to cook:
- Peel the boiled eggs, cut them into small cubes on a board, and place them in a saucepan. There on the board, clean the chicken from fatty pieces, skin, fibers and chop;
- Sprinkle chopped herbs and vegetables on top and stir. Then combine kefir with water, sprinkle with pepper, lemon juice, a pinch of salt and mix everything thoroughly;
- Add the mixture to the rest of the ingredients;
- Eat at refrigerator temperature. Store okroshka for no more than one day in the refrigerator.
Ingredients:
- Water – one and a half glasses;
- Tomatoes – 7 large pieces;
- Shrimp – 130 grams;
- Champignon mushrooms – 6 pieces;
- Scallops – 4 pieces;
- Zucchini – medium size;
- A teaspoon of ginger and paprika;
- Chili pepper – 1 small;
- Garlic – 2 cloves;
- Salt - a pinch;
- Lemon juice – a tablespoon;
- A little dill.
How to cook:
- Peel the tomatoes in hot water. Cut the tomatoes as you like and place them in a blender.
- Pour the mixture into the bottom of the pan, pour water on top and wait until it boils. At the moment when the broth begins to boil, add a bed of garlic cloves, a little salt, ginger, paprika, galangal. We wait until the soup boils, and then just add the mushrooms, chopped vegetables and zucchini.
- We wait until the vegetables are cooked, then we add seafood, shrimp and scallops.
- Cook for another three minutes, add lemon juice, remove the pan from the heat. Let it brew for 7 minutes. When serving, you can decorate with greens.
Ingredients:
- Plain water – one and a half liters;
- Bell pepper - middle half;
- Chicken breast – 1 large piece;
- Onion – 1 small joke;
- Celery – 180 grams;
- Cherry berries – 5 pieces;
- Carrots are an average thing;
- Salt - optional.
How to cook:
- Cut the chicken into cubes, cover with water.
- Wait until it boils, sprinkle with salt to taste, and add the rest of the food to the top of the water. Stir and wait until the diet soup boils.
Recipes for second dietary dishes
Second courses are the main meal of the day. A huge selection presents various recipes for hot dishes from the best chefs. They will ensure a complete intake of all vitamins while maintaining amazing taste. Below, check out unique recipes that are easy to prepare. Second dietary dishes should always be nourishing, tasty, prepared from lean meat and special pasta. Half should consist of legumes, vegetables and poultry.
Incredibly tender dish. At the same time, it does not lose its juicy component. They must be baked in the oven in special forms. Children love to eat cutlets.
Ingredients:
- White cabbage variety – 380 grams;
- Carrots – 1 piece;
- Butter - two tablespoons;
- Oatmeal – 3 tablespoons;
- Eggs – 2.5 pieces;
- Fresh milk – 100 ml;
- A little salt.
How to cook:
- Finely chop the cabbage and carrots. Place oil and a little water in a frying pan and simmer for about 10 minutes. Then on top stewed cabbage pour milk, add cereal, salt, simmer for another ten minutes;
- The milk should be completely absorbed;
- Cool slightly until the dish has a warm aroma;
- Then sprinkle with eggs. Stir the mixture.
- Pour the mixture into special silicone molds. Place the tray with the molds in the oven for 30 minutes at 200 degrees.
Incomparable dietary beef, which must be cooked in a slow cooker. The dish does not exceed 180 calories per 100 grams. Meat lovers will especially like this recipe.
Ingredients:
- High quality beef – 430 grams;
- Onion – 1 piece;
- Sugar – dessert spoon;
- Tomato paste – 1 teaspoon;
- Apple cider vinegar – 0.5 teaspoon;
- Water – half a tablespoon;
- Olive oil - dessert spoon;
- Salt - a pinch;
- Spices - to taste.
How to cook:
- Pour olive into the slow cooker. There is no need to turn on the device. Peel the onion and cut into rings;
- Place the rings in the pan of the device evenly along the entire bottom. Juicy beef cut into small cubes, place on the onion. Salt on top, add spices to taste, but not much. Now turn on the multicooker in baking mode, do not close the lid;
- While our device gradually heats the bottom, combine water, sugar, tomato with vinegar;
- Pour the mixture from the plate over the beef and onions, cover with a lid for 15 minutes. After 15 minutes, switch the mode to “simmer” for 2.5 hours. Serve beef ideally with diet mashed potatoes.
Pancakes should be prepared without adding flour. Extremely tasty, satisfying and will help diversify your diet. There are 67 calories per 100 grams of pancakes.
Ingredients:
- Fresh vegetables;
- Eggs – 1 piece;
- Carrot;
- White cabbage;
- Potato;
- Zucchini;
- Green onions - optional;
- A little salt.
How to cook:
- Vegetables to choose from in equal proportions. Grind the cabbage and onion into small particles;
- Grate the zucchini, carrots and new potatoes;
- To prevent the pancakes from losing their shape in the pan, squeeze them in gauze. Then break the egg on top and mix the whole mixture. Fry pancakes exclusively in vegetable oil.
Diet desserts
Human nature is too predictable, so people of all ages love sweet foods. By excluding them, a person may simply lose his temper. We have selected the most delicious three delicacies for you. The calorie content of dietary desserts is small, but they must be taken before 17:00 pm.
Ingredients:
- Bran – 2 dessert spoons;
- Fresh banana – 1 piece;
- Apple – 1 piece;
- Yogurt – 130 ml;
- Coconut shavings – 60 grams;
- Raisins – 40 grams.
How to cook:
- Grate the green apple on a large grater, combine coconut shavings, flakes, bran with raisins;
- Place a banana in a blender, add yogurt and mix. Pour the mixture from the blender into the other ingredients;
- Place apples on top. Mix thoroughly. Pour the mixture into the molds and bake for about 25-30 minutes at 180 degrees in the oven.
Ingredients:
- Milk – 100 ml;
- Cottage cheese – 280 grams;
- Banana – 2.5 pieces;
- Gelatin – about 10 grams;
- Lemon juice – 8 grams.
How to cook:
- Stir gelatin with fresh milk in a separate container. Wait, it should swell for 10 to 30 minutes;
- Remove the skin from the banana, divide it into small pieces, and pour in lemon juice so that the banana does not rot quickly. Beat with a blender or a special device, add cottage cheese and stir;
- Melt the gelatin in the microwave until it becomes a puree. Add cottage cheese, beat until the mixture is fluffy. Pour into the prepared form. Wait three hours until completely cooled.
Dessert ingredients:
- Dried apricots – half a glass;
- Banana – 2.5 pieces;
- Walnuts - medium glass;
- Plain water – 100 ml;
- Rye flour - two and a half glasses;
- Vegetable oil - two dessert spoons.
How to make cookies:
- We combine water with vegetable oil, sprinkling with flour, stirring until it becomes a classic dough;
- Divide the dough into two sides. For each side, roll them out separately into a round layer;
- We crush the nuts finely, chop the dried apricots, and use the bananas to make a mixture. Then mix the dried apricots and nuts together with the mixture;
- Line the bottom of the baking sheet with foil or parchment. Sprinkle with bran, then the first layer of dough, then spread the sweet filling evenly;
- Now we cover the sweet filling with the final dough. Cut into beautiful diamond shapes. Bake for 15 minutes at 200 degrees.
Diet salad recipes
It’s hard to live without salads with fresh vegetables. They are undoubtedly an important component healthy image life. It is recommended to eat salads with a protein diet or any protein products. Dietary dishes in the form of salad can replace the long preparation of dinner, instantly quench your appetite and saturate your stomach with vitamins.
Product recipe:
- Cherry – 5 pieces;
- Boiled turkey – 80 grams;
- Lettuce leaves – 70 grams;
- Quail eggs – 3 pieces;
- Boiled egg yolk – 1 piece;
- Fresh yogurt – 45 grams;
- Lemon juice – 1 dessert spoon.
How to cook:
- Wash the lettuce leaves to remove any dirt. Place in the bottom of a large plate. Slice the turkey on top, add cherries and quail eggs. Arrange nicely;
- Grind lemon juice with mustard, and a clove of garlic with boiled yolk. Mix together with yogurt. Add salt if desired. After dressing the salad, serve.
Champignons have a dense texture, so they go well with any vegetables. Mushroom salad is a delicious trend among dietary foods. The result will be a nutritious, low-calorie and satisfying salad.
Ingredients:
- Champignons – 130 grams;
- Tomatoes – 180 grams;
- Onion - fourth part;
- Spinach - a small bunch;
- Soy sauce – 1 dessert spoon;
- Bell pepper – 1 piece;
- Parsley - 3 branches;
- Salt - a pinch;
- Pepper - to taste.
How to cook:
- Wash the mushrooms thoroughly under running water. Dry and cut into small pieces;
- Carefully cut the onion into half rings, and peel the pepper from the internal fruits;
- Place the spinach in the well-fed bowl, rinse and separate the leaves from the root. Take a plate with a large bottom and place all the ingredients for the salad there. Cut the tomatoes into four slices, add to a plate, pour over the sauce, season with oil, sprinkle with pepper and salt;
- Stir slowly several times so that the salad does not lose its beautiful spring appearance.
Ingredients:
- Rocket salad leaves – 30 grams;
- Pear - half;
- Adyghe cheese – 35 grams;
- Half a lime;
- Honey - dessert spoon;
- Pepper;
- Salt;
- Some flaked almonds.
How to cook:
- As usual, we wash the leaves to remove any dirt and place them in a well-fed container. Wait, the water should drain completely;
- Transfer to a plastic plate. Remove the skin and divide into large pieces. Crush the cheese;
- Place lettuce leaves and crumbled cheese on the pear. Grate the lime and squeeze the juices out of it. Combine with salt and sprinkle with pepper. Add mixture to salad.
Diet drinks
Fluid is the main component in the weight loss journey. People cannot always drink many liters every day, so delicious drinks will come to the rescue. The cooking process takes a few minutes.
Ingredients:
- Strawberries - 8 medium berries;
- Natural low-fat yogurt – 140 grams;
- Mineral water – 170 grams (medium soda).
How to cook:
- Wash the strawberries under water, throw them into a blender container, pour over the yogurt;
- Stir, then add mineral water, and turn on the device again;
- If not sweet, then add a little sugar.
Ingredients:
- Ripe pomegranate - half a cup;
- Avocado – 1 piece;
- Lemon juice – 2 tablespoons;
- Sugar – 3 tablespoons;
- Ice - half a cup.
How to cook:
- Divide the avocado into two parts, remove any debris, then finely chop and place in a blender;
- Add sugar and lemon juice there and start the device;
- Place the avocado in an empty glass;
- Combine ice with pomegranate and also move with a blender;
- Drizzle pomegranate smoothie over avocado;
- You should end up with a low-calorie two-color cocktail.
Did you like it? Tell your friends.
Diet helps you lose extra pounds and get in shape. It doesn’t have to be monotonous and bland - you can prepare delicious and quick dietary dishes and enjoy them. You don’t need to eat only cottage cheese, low-fat kefir and vegetables; there are many other products that help you lose weight, but at the same time add variety to your diet.
Basic principles of nutrition
In order to lose weight, you need to eat low-fat, low-carb foods. This could be fish, chicken, turkey, veal, eggs, vegetables (except potatoes), citrus fruits, apples, berries, and low-fat dairy products. You won’t get tired of such a menu, and you’re less likely to “break out” of it.
An important aspect of dietary nutrition is fractionation, that is, you need to eat often, but little by little. The ideal serving size is the palm of your hand. In this case, hunger will not wake up quickly, but heaviness in the stomach will not appear.
At the same time, it is better to refuse carbohydrate side dishes, forget about pasta, fried potatoes(and about boiled ones too), heavy porridges. It is better to eat steamed or oven-baked vegetables, buckwheat, and light casseroles.
Important! Eat carbohydrates in the morning, and in the afternoon it is better to eat proteins - low-fat cottage cheese, chicken breast, mushrooms, vegetables.
Cooking technologies
Proper nutrition means eating healthy home-cooked food, but not everyone has the time to spend several hours cooking every day. Quick diet recipes will help you eat right and not resort to fast food or unhealthy snacks. You can take such dishes with you to work, and the ingredients for them can almost always be found in any refrigerator.
Portion food into containers for two or three days and label them, for example, “Monday, No. 1,” “Monday, No. 2,” and so on. This way you won’t get confused and can simply take portion No. 2 out of the refrigerator in the afternoon, warm it up and eat it.
Chicken teriyaki
A photo of a dish prepared according to this simple dietary recipe is presented below. One serving contains 200 calories, for 2 servings you will need:
- 1 chicken breast;
- 1 tablespoon soy sauce;
- 1 tablespoon honey;
- 0.5 tbsp. natural tomato paste;
- 0.5 tsp sesame seeds.
Step 1. Rinse the breast under cold water and dry it with paper towels. Separate the fillet from the bones and skin.
Step 2. Place honey in a separate dish tomato paste And soy sauce. Mix everything well, put it in the microwave for a minute until the mixture boils.
Step 3. Dip chicken fillet on all sides in a cup with the resulting sauce, place the meat on a baking sheet covered with baking paper and place in an oven preheated to 180 degrees.
Step 4. After about half an hour, check the chicken. When ready, remove the meat and sprinkle sesame seeds on top. This simple dish can be eaten any time of the day.
Chicken breast in kefir
This dish is very quick to prepare, 100 grams contains only 85 calories, but it is better to marinate the chicken in advance.
You will need:
- 500 g chicken fillet;
- 1 tbsp. kefir with 1% fat content;
- 3 cloves of garlic;
- salt and spices.
Step 1. Rinse the fillet and divide into medium pieces.
Step 2. Thinly slice the garlic crosswise, place it on the meat, rub the pieces with spices and salt.
Step 3. Pour kefir over everything, mix well, put in the refrigerator to marinate for an hour and a half.
Step 4. Place the marinated meat in a small saucepan and place on the stove. Bring to a boil, reduce heat to low and simmer until chicken is cooked through for about 20 minutes.
Celery soup
Hot dishes should be eaten even on a diet; they normalize metabolism and are quickly digested by the body.
For a dietary recipe instant cooking you will need:
- 250 g celery;
- 1 onion;
- 1 carrot;
- 3 medium tomatoes;
- 2 bay leaves;
- 200 g white cabbage;
- peppercorns;
- salt and spices.
Step 1. Peel the celery and chop into cubes, do the same with the onion. Grate the carrots, chop the cabbage, chop the tomatoes.
Step 2. Pour cold water over the vegetables and place bay leaf, a few black peppercorns, salt and cook for about 30 minutes until tender. The finished soup can be sprinkled with fresh herbs.
Salad
When choosing cheese for this salad, look at the calorie content on the package. The lower this figure, the better.
Ingredients:
- 1 package of Arugula and Radicchio salad mix;
- 1 tsp lemon juice;
- 1 tsp French mustard with grains;
- 50 g Mozzarella cheese;
- 1 tbsp. olive oil;
- 1 tsp balsamic vinegar.
Step 1. Wash the greens in water and dry with paper napkins, tear the large leaves into small pieces and place on a plate.
Step 2. Cut the cheese into cubes and place the greens on top.
Step 3. In a separate bowl, mix mustard, vinegar, lemon juice and oil, mix everything well and pour it over the salad. Eat right away.
Greek omelette
It is best eaten for breakfast; it will provide the body with slow carbohydrates and proteins, fill it up and allow you not to feel hungry for a long time.
Ingredients:
- 2 chicken eggs;
- 2 tomatoes;
- 1 tsp olive oil;
- feta cheese – 25 g.
Step 1. Heat the olive oil in a frying pan, while whisking the eggs with a whisk or fork. Cut the cheese and tomatoes into cubes.
Step 2. Pour the eggs into the pan, slightly lifting the edges. Fry until the middle begins to bake.
Step 3. Place cheese and tomatoes on half of the omelette, cover the other half with the filling on top. Bake until done.
Important! If you need to lose weight faster, separate the whites from the yolks and use three eggs instead of two, but without the yolk.
If you want to stick to a healthy diet, include the following foods in your diet:
- Apples. They contain a lot of vitamin C, dietary fiber and antioxidants, they allow you to not feel hungry for a long time.
- Asparagus. It is best cooked by steaming. It is rich in minerals and vitamins and helps lower cholesterol levels.
- Broccoli. There are only 34 calories per 100 grams of this product. It is good to cook it in a double boiler, in which case it reduces the risk of cancer.
- Chicken breast. It is best to buy it from farmers; such products contain more healthy proteins and fewer chemical additives and fats.
- Eggs. They are high in protein, inexpensive, and easy to prepare.
- Fish. Don't fry it in oil. Cook in foil in the oven or steam.
- Ginger. Improves the taste of dishes, cleanses the blood and speeds up metabolism.
- Mushrooms. They have almost no fat and a lot of protein.
- Nuts. They contain the right fats, useful substances, but you should not overdo it. It is better to eat about 30 g of nuts per day in the first half.
- Olive oil. The fats contained in it are suitable for weight loss. They regulate cholesterol levels and improve metabolism.
- Green salad. It stimulates digestion and contains very few calories.
- Tea. Green is better.
- Tofu. It contains plant proteins that are very useful for women - they regulate the release of estrogen.
- To lose weight and get healthier, prepare steamed instant diet meals.
- If you cook vegetable soup, cook it for no longer than 20 minutes - this way all the beneficial properties will be preserved.
- Snack on low-fat cottage cheese. A sweetener and pieces of fruit will help make it tastier; for example, you can mix cottage cheese with grated apples and a sweetener and eat it as a dessert.
- Always carry a pack of grain breads with you - you can snack on them if you really want to, this will save you from buying pies on the road.
- Drink plenty of water - about 2 liters per day.
- Avoid fatty meats, forget about pork, goose, and beef broths. Give preference to turkey, chicken, rabbit, and tender veal.
- Love seaweed. It contains very few calories, but it contains a lot of iodine and other useful substances. You can snack on it.
Conclusion
Diet eating doesn't have to be boring. It does not require much effort and time. There are many quick and tasty diet recipes that allow you to whip up low-calorie meals. It is better to use products for weight loss that are low-fat, low in carbohydrates, and always fresh.
Diets are the most famous way to lose weight all over the world. It usually lasts from 3 to 7 days, and in rare cases up to 14 days. Not everyone can withstand such a test. But you can lose weight without giving up certain foods. Recipes for weight loss, which are based on the principles of proper nutrition, will help not only keep weight under control, but also lose it without danger to health.
Dietary nutrition helps not only to reduce excess weight without harm, but also rejuvenates the body. Fat deposits will gradually begin to disappear, and your mood will become better and better. And let the kilograms go away a little slower, but with proper nutrition they will not return.
Note
Stories about how people lose weight in a matter of days are just legends. This takes time. By eating right, you will slowly but surely lose weight.
Don’t assume that meals for weight loss are necessarily tasteless. After all, recipes for weight loss involve the use of products that contain minimum quantity calories. But before moving on to this type of nutrition, you should understand that the number of calories consumed must necessarily be less than the number expended.
Recipes for weight loss require some restrictions on how they can be prepared. I'll have to give up fried foods in a frying pan and deep-fried. But there are many other ways to prepare gourmet dishes. Products can be boiled, steamed, stewed.
Restrictions
Those losing weight should increase their consumption:
- cereals;
- vegetables;
- fruit;
- legumes;
- dairy products;
- salads;
- fresh vegetables;
- fruit;
- seafood dishes.
No more than one teaspoon of salt per day is allowed. You don't have to give up sweets, but the amount should not exceed one serving per day.
Just a note. In the process of losing weight, one great rule applies: the more natural products in your diet, the faster you lose weight.
The simplest recipes for weight loss
Lemon and lime water
Make it a rule to drink one glass of water with a slice of lime or lemon. Such water not only cleanses the body, but also accelerates metabolism.
Oat decoction
With the help of oatmeal decoction, you can easily lose up to 3.5 kg in just 10 days. To prepare such a weight loss product, you will need one and a half glasses of oatmeal and one and a half liters of water (temperature no higher than room temperature). Mix water with flour and boil over low heat for a couple of hours. Strain through cheesecloth, then grind the oats and place them back. Boil for another thirty minutes, then cool and add honey. Place the drink in the refrigerator. To improve its taste, add grapefruit juice to it.
Kefir cocktail
Add a pinch of cinnamon and a little red to a glass of kefir ground pepper. Drink in the morning on an empty stomach. Instantly accelerates metabolism.
Tomato soup
Boil two medium-sized potatoes and 200 g of veal in a liter of water. When the broth is cooked, you need to add tomatoes (400 g) without skin. You can also add a small onion to the broth. Cook over low heat for 30 minutes.
Zucchini soup
This is one of the simplest soup recipes for weight loss. Zucchini should be cut into small cubes and then boiled. Once the zucchini has softened, take a blender and puree it. Boil the puree soup for two minutes, and you can serve it.
Curd casserole
Mash the cottage cheese (300 g) thoroughly and add two tablespoons of semolina and the same amount of sugar, mix with raisins (1 tablespoon). Place the entire mixture in a mold that must first be greased with oil. It will take half an hour to bake the casserole in the oven, and a little less than ten minutes in the microwave.
Boiled chicken fillet
Take chicken meat (fillet), salt with spices (to taste only), one onion and half a carrot, a sprig of dill and a sprig of parsley. The fillet should be washed and covered with water, left over high heat until it boils, do not forget to remove the foam. Add the remaining ingredients to the pan and cook for another half hour. Leave to steep under the lid for another 10 minutes.
About dairy products
To lose weight, you should definitely diversify your menu with dairy products. To effectively lose extra pounds, it is important to consume cottage cheese, milk and kefir every day.
How to easily switch to diet food?
Many people start diets on Monday, but, from the point of view of nutritionists, this is a misconception. It is best to switch to proper nutrition on Saturday or Sunday. Usually on weekends it’s easier to adjust to new option nutrition. After all, you will not be distracted by work and other everyday activities. You will have a lot of free time to create a menu for the next 7 days. Just don’t plan trips out of town or meeting with friends these days.
Below is an approximate menu for losing weight for three days.
| Nutrition | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | Casserole with cottage cheese, orange, coffee (you can add cinnamon and milk) | Oatmeal, apple, coffee (you can add milk) | Buckwheat porridge, vegetable salad, green tea |
| Lunch | Low-fat cottage cheese and dried apricots | Yogurt and apple | Cocktail made from low-fat milk and bananas |
| Dinner | Ear from river fish, baked chicken, vegetable salad | Steamed fish cutlet, chicken soup | Tomato soup, beet juice, buckwheat porridge with asparagus |
| Afternoon snack | Rusk and two kiwis | Almonds (no more than 25 pieces) | Low-fat cottage cheese and a handful of nuts |
| Dinner | Baked pork with vegetables, herbal tea | Baked fish, light vegetable salad, herbal tea | Baked chicken fillet, grilled vegetables, tea, to which you can add mint and a slice of lemon |
Just a note. Don't make losing weight the main meaning of your life. Do rational nutrition its integral component.
Video - Recipes for weight loss