Circumstances often arise that limit or prohibit the use of one or another. Problems with overweight or health (often these two factors are interrelated) dictate selective food consumption - dieting. In this case, what choice should you make: continue to consume your usual and not always healthy food, receiving taste pleasure, or give it up in favor of a slim figure and maintaining health.
Modern dietetics gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be avoided. But modern cooking is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of diet-conscious gourmets, we can safely say that healthy food can be delicious!
A therapeutic diet is the prevention of many diseases.
There are diets for weight loss and further maintenance physical fitness and directly medical (therapeutic) diets.
The second type is an extensive block of M.I. Pevzner’s number system, developed taking into account a particular disease.
Here strict restrictions and unambiguous indications are used in the selection of products. More detailed information and specific recommendations on a therapeutic diet can be obtained from medical sources.
The process of losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of attractive and slim figure It is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.
There are many specialized centers where nutritionists will help you create an effective and healthy dietary program, taking into account physiological characteristics client.
How to cook delicious diet food
In order for the dietary dish to be tasty, you must:
- Select suitable ingredients;
- Cook them correctly;
- Know a few culinary “secrets” to improve it taste properties.
Dietary products are the basis of tasty and healthy food
Fish cooked in a slow cooker retains its beneficial qualities.
Low-calorie natural products are considered dietary.
They must be fresh and seasonal: for example, filling store shelves in September and October are the most useful.
Dietary food should provide complete, balanced nutrition by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.
However, not all types of these substances are suitable for the diet menu. Nutrients:
- seafood
- chicken
- turkey
- veal
- low fat cottage cheese
- mutton
- pork
- fish oil
- sunflower, flaxseed, olive and others
- all types of fatty meat
- butter
- margarine
Carbohydrates. Slow carbohydrates:
- fresh vegetables
- green
- cereals: , buckwheat
- bread (wholemeal flour)
- pasta (durum wheat)
Fast carbohydrates:
- sugar, honey,
- baking,
- drinks with sugar,
- white rice
How to cook delicious diet food, watch the video:
The combination of dietary products makes up a variety of dietary dishes:
- Cocktails based on the addition of: cinnamon, carrots, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Porridge: rolled oats, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beet, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
- Meat dishes: rolls, goulash, meat envelopes, aspic from all types of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, curd and berry cheesecake, diet tiramisu cake; Bread with added bran, yeast-free, rye (consume in moderation); Freshly squeezed juices.
“Black” list of foods in dietary nutrition:
- Carbonated drinks;
- Alcohol;
- Chips;
- Salt;
- Sugar;
- Mayonnaise;
- Cakes, sweets;
- Grape;
- White yeast bread.
Delicious diet food. Cooking correctly
Diet food contains many beneficial properties.
In the process of creating a dietary dish that combines beneficial properties and high taste characteristics, important role The method of its preparation plays a role.
- thoroughly wash the vegetables and remove the peel with a stainless steel knife;
- greens are processed in two stages: washed thoroughly, then soaked in plenty of water and washed again;
- red cabbage, after removing unusable leaves, is doused with boiling water;
- colored - soaked in salted water.
You should completely avoid frying when preparing meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and poaching foods:
- It is recommended to cook meat and vegetables over an “open” fire (use a frying pan with a wire rack);
- The softness and juiciness of boiled products will be ensured by their preparation in minimally boiling water (characterized by “lonely” bubbles);
- Meat, vegetables and fish baked in special waterproof paper will retain their beneficial properties and pleasantly surprise with their delicate and juicy taste;
- and vegetables in a pot best preserve nutrients, vitamins and microelements.
Culinary “secrets” for improving the taste of diet food:
- To improve the taste, food should be prepared in small quantities and for one time;
- Using a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, etc.) will help compensate for the absence or minimized use of salt;
- Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
- Using different types of vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: right choice the type of oil for a particular product is the key to a tasty dish;
- The more beautiful and original the dish is presented, the more likely it is that people will want to try it.
5 recipes for a delicious diet
Apple smoothie with kefir is very healthy and dietary.
Properly prepared diet food can be no less tasty and nutritious than food from the “regular” menu.
A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure – and not a gram excess weight!
Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a teaspoon.
Method of preparation: peel the apples, chop them, place in a blender. Pour in kefir and beat until the apple is completely chopped. Add cinnamon to the cocktail.
Beetroot and bean salad.
Ingredients: (2 pcs.), half a glass of beans, garlic (1 clove), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Method of preparation: boiled beets Peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the remaining ingredients to a sauce consistency. Season the salad with the resulting sauce and garnish with herbs.
Rassolnik with olives.
Ingredients: for 2 l. water cauliflower – 200 g, pitted olives – 300 g, bay leaf – 2 pcs., vegetable oil – 2 tbsp., pearl barley (rice) – 150 g – 1 pc., potatoes – 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Method of preparation.
Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!
Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is “extracted” from it. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.
How to eat properly, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious diet recipes for weight loss that will satisfy the needs of women, men and children.
Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating – great way put your body in order, remove extra pounds and improve your health.
Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.
Animal proteins cannot be replaced with plant proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.
Traditionally, Russian cuisine dishes contain large number meat, potatoes, bread, flour products, as well as sweets. This diet is familiar to us, but it harms not only our body, but also our figure.
What to eat properly
There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.
Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:
- age;
- intensity of life;
- place of residence.
Diet food designed for children is not suitable for an adult.
Creating a diet for weight loss
The principles on which the weight loss diet is based:
- Calorie balance. Important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down adipose tissue, and take energy from them. Also during compilation dietary nutrition you need to adhere to the system: how many calories you consume, so many you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
- Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
- NO to overeating! The first step to losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks – 50-150 g.
By adhering to the basic principles of dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to achieve good figure and good health.
Nutrition with calorie counting
When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.
To determine the calorie content of foods, you need to know the following values:
- One gram of protein contains 4 calories;
- one gram of fat has 9 calories;
- one gram of carbohydrates – 4 calories;
- One gram of alcohol contains 7 calories.
Although alcoholic beverages contain calories, they are not nutritious.
To choose for yourself diet menu, you must first determine the amount of calories your body needs. Calculating them is simple: one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.
Products to forget about
In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.
To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:
- bakery products;
- sweet;
- pork, goose and duck meat, bacon, lamb;
- vegetable and butter, margarine;
- fatty dairy and fermented milk products;
- potato;
- store-bought juices, lemonades, cocktails, cocoa;
- alcoholic drinks;
- conservation;
- semi-finished products, smoked and boiled sausages;
- dried fruits;
- caviar;
- nuts.
Such products will not harm your body, but you won’t be able to put your body in order with them either.
Vegetarian Recipes
Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. Supporters and opponents plant based diet there are a great many, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of tasty and interesting recipes, which use only plant ingredients. For example:
Sweet pumpkin puree. Calorie content 167 kcal per 100 g.
A dietary dessert for three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.
The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.
Onion soup. Calorie content 32 kcal per 100 g.
To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.
To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.
Avoiding animal products can lead to a lack of vitamins and minerals in the body. When creating your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.
Dietary recipes for weight loss at home
In any case, to eat properly you will have to cook at home, since in public catering places you will not be able to control the amount of oil and spices added to your dish.
Nutritionists advise eliminating the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.
When preparing and eating according to the dietary menu, you need to consider the following recommendations:
- You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
- The dish should have an attractive appearance and pleasant taste.
- Constantly dilute your diet with various vegetables and fruits.
- Dairy products are eaten separately from main dishes.
- Should only be prepared for one time.
- Three hours before bedtime you should not eat anything.
- Fruits and vegetables are consumed separately.
- You need to get up from the table light feeling hunger.
Remember that all products used in preparation must be fresh and clean.
Essential foods for the diet
When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:
- Boiled eggs. A regular hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
- Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
- Low calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but will also be an excellent salad dressing.
- Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
- Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
- Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
- Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the body's cells, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
- Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
- Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
- Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.
By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.
Recipes with counted calories for home cooking
Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:
Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.
To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.
Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.
Pollock fish cutlets. Calorie content 180 kcal per 100 g.
To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.
The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.
You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.
Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.
Recipes for every day
If you decide to switch to a dietary diet, it is best to immediately develop a full menu for the week. This approach will help save time searching for the right recipes, and you will also be able to immediately purchase the products you need for cooking in the store.
Menu for the week with calories
A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:
Monday at 500 calories
- Morning: two chicken whites, half a grapefruit
- Lunch: 200 g fresh vegetables
- Day: 150 g boiled chicken fillet, 150 g vegetables
- Afternoon snack: 250 ml freshly squeezed juice
- Evening: 200 g vegetable salad with chicken
Tuesday at 800 calories
- Morning: 100 g low-calorie cottage cheese, green tea
- Lunch: local fruit
- Day: 250 g stewed vegetables with chicken fillet
- Evening: a glass of low-calorie fermented milk drink, 100 g steamed beef, sweet pepper
Wednesday at 500 calories
- Morning: local fruit salad with yoghurt dressing, egg white omelette
- Day: 250-300 g boiled chicken with red or brown rice
- Evening: a glass of low-calorie kefir, 150 g beet salad, 100 g steamed fish
1000 Calorie Thursday
- Morning: 120 g cottage cheese, tomato, tea without sugar
- Lunch: a glass of low-calorie fermented milk drink
- Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
- Evening: a slice of cereal bread, 50 g steamed chicken, tomato, half a grapefruit, green tea
800 Calorie Friday
- Morning: 150 g oatmeal, 70 g berries, coffee drink
- Lunch: 100 g carrot salad
- Day: 80 g buckwheat, steamed fish cutlet (50g), 100 g vegetables, natural juice
- Afternoon snack: fruit
- Evening: 150 g boiled beef, 70 g fresh vegetables
Saturday at 1200 calories
- Morning: oven-baked egg white omelette, tea or coffee
- Lunch: 100 g cabbage salad
- Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
- Afternoon snack: fruit, 50 g hard cheese
- Evening: 200 g baked fish with vegetables
1000 Calorie Sunday
- Morning: boiled egg, 100 g fresh vegetables
- Lunch: 100 g fruit salad
- Day: low-fat cream soup, slice of toast bread, natural juice
- Afternoon snack: three squares of dark chocolate, tea without sugar
- Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea
Remember that for normal digestion you need to consume at least two liters of clean water per day.
Breakfast
A few examples of dietary breakfast:
1. Oatmeal is a great breakfast. Wonderful porridge contains complex carbohydrates, which will help you get enough and get the right “dose” of energy.
It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.
2. Buckwheat is a favorite product of those losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.
Porridge is prepared in three ways:
- cook over a fire in the usual way, but without adding butter or milk;
- pour boiling water over the flakes for 8 minutes;
- steam.
3. Kefir cocktails or smoothies will become a fashionable and healthy food for weight loss. They are easy to prepare; all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.
4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.
5. Treat yourself in the morning and prepare a fruit salad. You can put any fruit in it, but don’t forget that grapefruit burns calories, and banana, on the contrary, contains them in abundance.
If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:
Pumpkin pancakes. For two servings of pancakes you will need:
- pumpkin – 150 g;
- large pear – 1 pc.;
- rice flour – ¼ cup;
- semolina – ¼ cup;
- baking powder – 1.5 tsp;
- ground almonds – 15 g;
- egg – 1 pc.;
- cream 33% - 1 tbsp;
- cane sugar – 100 g;
- honey – 2 tsp;
- cinnamon – 1.5 tbsp;
- cardamom – 0.5 tsp;
- ground nutmeg – 0.5 tsp;
- salt, vanillin, mint - to taste.
This dish contains 198 kilocalories per 100 grams. product.
To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.
Fry in a frying pan on both sides. Serve with hot pear slices.
Dinner
Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:
Stew in a pot
It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.
Dietary analogue of creamy puree soup - cheese soup
Vegetables are stewed in olive oil. After stewing, add low-fat processed cheese in small pieces to the broth. After the cheese has melted, it is mixed with vegetables.
It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.
Lunches for work
Casserole
Low-fat cottage cheese is mixed with the white of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender and then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.
Vegetable pancakes with beans
In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.
Recipes for working with calculated calories
Vegetable rolls
For preparation you will need:
- rice paper – 8 sheets;
- funchose noodles – 12 g;
- chicken fillet – 75 g;
- medium carrot - half;
- medium cucumber - half;
- lettuce – 4 leaves;
- green;
- sesame or olive oil.
The dish is designed for two people and contains 172 kilocalories per 100 grams of product.
The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.
Okroshka
Very popular during the hot summer dietary okroshka on kefir. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect for replacing regular soup.
Recipe for okroshka on kefir with chicken. For preparation you need the following ingredients:
- low-calorie kefir – 2l;
- greens – 10 g;
- chicken fillet – 2 pcs.;
- bell pepper – 2 pcs.;
- cucumber – 2 pcs.;
- carrots – 1 pc.;
- spices to taste.
The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.
Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.
You can also cook even more low calorie soup based mineral water . Ingredients for four servings:
- mineral water – 1.5 liters;
- jacket potatoes – 2 pcs.;
- fresh cucumber – 1 pc.;
- fresh radishes – 4 pcs.;
- doctor's sausage – 150 g;
- boiled chicken egg – 3 pcs.;
- low-fat sour cream – 100 g;
- low-calorie kefir – 100 ml;
- herbs, spices - to taste.
Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, everything is poured on top mineral water. The soup is thoroughly mixed. Bon appetit!
Dinner
A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more for it.
The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.
Baked mackerel
Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:
- mackerel – 1 piece;
- low-fat yogurt – 100 g;
- half a small orange;
- garlic – 2 cloves;
- greens, salt, black pepper - to taste.
Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.
Fillet in batter
Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:
- chicken fillet – 400 g;
- chicken egg – 1.5 pcs.;
- rice flour – 3 tbsp;
- spices to taste;
- mayonnaise sauce – 2 tbsp.
The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.
Looking at examples of dishes, you can immediately understand that dietary food can be tasty and interesting.
For children
When focusing on your nutrition, don’t forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the future.
A dietary menu designed for an adult is absolutely not suitable for a child’s body.
Can you imagine the following menu for the week?
Monday
- Breakfast: semolina pancakes, fruit
- Lunch: egg salad with hard cheese, compote
- Lunch time: light soup with meat broth, meatballs with buckwheat
- Evening: fruit salad, jelly
- Breakfast: baked omelette, compote
- Lunch: vegetable roll
- Lunch time: baked potatoes with liver, vegetable juice
- Evening: muesli with dried fruits, tea
- Breakfast: seafood salad, natural juice
- Lunch: cottage cheese with pieces of fruit or berries
- Lunch time: chicken broth, vegetable stew
- Evening: cereal porridge, carrot salad
- Breakfast: potato pancakes with sour cream
- Lunch: fruit smoothie
- Lunch time: borscht with chicken broth, a slice of toast bread
- Evening: buckwheat porridge with milk
- Breakfast: cheesecakes, herbal decoction
- Lunch: fruit, yogurt
- Lunch time: fresh cabbage soup, tomato, tea
- Evening: cottage cheese with fruit, oatmeal
Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory components to it. physical activity and a complex of vitamins.
Dietary recipes for a slow cooker
Multicooker – technical device, which has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the food.
Dietary meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to lose extra pounds you had to constantly eat boiled vegetables and pickled apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.
Advantages of using a multicooker for preparing diet food
- Products retain vitamins and nutrients.
- The dishes have excellent taste.
- No oil required for cooking.
- Constantly maintaining the temperature allows you to avoid reheating food.
A multicooker is a “smart” device that will allow you to eat healthy even for people with a minimum amount of free time.
Many simple steamer recipes can be found in specialized books and inserts that come with your kitchen aid.
Buckwheat porridge. Calorie content 335 kcal per 100 g.
For one serving you only need 125 g of buckwheat and salt to taste.
Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and fill it with hot water. Set to “Porridge” mode for 20 minutes.
Lenten cutlets. Calorie content 128 kcal per 100 g.
Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, breadcrumbs.
The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.
Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.
For three servings you will need:
- peeled pumpkin – 375 g;
- washed millet – 100 g;
- a pinch of salt;
- cane sugar – 2 tbsp;
- butter – 35 g;
- a glass of water;
- milk – 300 ml.
The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in the heating mode for another half hour.
Pumpkin Delight
A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and also contains a large amount of vitamins and fiber.
Recipe examples
Air porridge
A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Add half a glass of water and 150 grams of dried fruits, sprinkle everything on top with sugar. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.
Pumpkin with honey
For a sweet low-calorie dish you will need: half a kilo of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.
Cut the pumpkin and apples into slices and place on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.
Eggplant Recipes
You can treat yourself to eggplant dishes, because 100 grams of this vegetable has only 28 kcal.
Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:
- eggplant – 250 g;
- half a large sweet pepper;
- 0.5 medium sized onions;
- chicken egg – 1 piece;
- low-fat yogurt – 50 ml;
- one clove of garlic;
- olive oil – 0.5 tsp.
The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.
You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.
To prepare four servings of cutlets you will need the following ingredients:
- eggplants – 0.5 kg;
- hard cheese – 50 g;
- chicken egg – 1 pc.;
- garlic – 1.5 cloves;
- white bread – 50 g;
- breadcrumbs – 50 g.
The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.
Dishes with zucchini
For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.
Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.
Recipes with zucchini calories:
The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.
This zucchini dish contains only 9 kcal per 100 grams.
Zucchini cream soup
To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.
Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.
Diet salads
Many people know that salads are not just a hearty dish for the holiday table, but also a wonderful way to combat extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.
Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.
Cabbage salad “Simple” known to many since childhood. For it you will need:
- fresh white cabbage – 250 g;
- carrots – 1 pc.;
- apple – 1 pc.;
- green;
- olive oil;
- spices to taste.
The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!
If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.
For preparation you will need:
- chicken fillet – 220 g;
- garlic – 1 clove;
- tomato – 1 pc.;
- celery – 30 g;
- sweet pepper – 150 g;
- olive oil – 2 tsp;
- sea salt – 2 g.
It's very easy to prepare. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.
Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.
The salad can be served not only as an appetizer, but also as a main course.
Bakery
Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.
Simple recipes for delicacies for weight loss:
Cottage cheese pie
In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.
First you need to knead the cottage cheese with semolina, flour and sugar. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.
Brownie with chocolate
For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.
To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.
The mixture is placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.
Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.
Desserts
While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.
An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.
To prepare a low-calorie jelly-based dessert you will need the following ingredients:
- low calorie sour cream – 800 g;
- gelatin – 30 g;
- cane sugar – 200 g;
- fruit to taste – 150 g.
Making jelly is very simple. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.
The dish must be refrigerated for 8 hours.
The delicious dessert contains only 140 kcal per 100 grams of product.
Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.
Of course, don't forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.
You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.
Dietary recipes from cottage cheese
Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.
Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they carry a minimal amount of calories and allow you to quickly get rid of extra pounds.
You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.
Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.
An example of a dietary sweet with cottage cheese:
Cupcake
To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.
The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.
This dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.
Cocktails
You can also make nutritious dietary smoothies based on cottage cheese.
It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.
Even a child can prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.
Rules for preparing diet smoothies
- Only fresh and low-calorie foods are selected.
- Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
- It is better to dilute the finished cocktail with juices or fermented milk products.
- Sugar or sugar substitutes should not be added to smoothies.
Cocktail recipes for weight loss
- Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture into a glass pineapple juice, add a spoonful of honey. Calorie content – 94 kcal per 100 ml.
- 4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground walnuts on top. Calorie content - 99 kcal per 100 ml.
There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.
Books of diet recipes
Of course, it is impossible to list all possible recipes for losing weight, but the best of them are collected in the following books:
- "Recipes. Dietary and vegetarian dishes";
- “Modern food. Desserts for those losing weight";
- “Modern food. We eat and lose weight”;
- “We lose weight with style.”
The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.
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 a minimum amount of 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. You will have to give up fried and deep-fried foods. 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 ground red pepper to a glass of kefir. 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. When 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's best to go to proper nutrition on Saturday or Sunday. Usually on weekends it is easier to switch to a new food option. 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
Homemade recipes for weight loss are always popular. They allow you to put yourself in order comfortably: no big expenses, no rush, no need to go somewhere to the other end of the city. In this article we will talk about several proven ways to organize a healthy and quick farewell to excess weight in your own apartment.
Dietary recipes for weight loss
Whatever diet you decide to follow, the requirements for its dishes will be approximately the same:
- use foods with low calorie content;
- Among thermal processing methods, give preference to boiling, baking in foil and steaming;
- Honey or other natural sweeteners should take the place of sugar in your kitchen;
- exclude fatty foods (they contain calories and cholesterol);
- smoked (carcinogenic compounds);
- fast food (a complete collection of all kinds of “harmful things”).
You are already depressed, believing that from now on you will have to give up all delicacies in the name of beautiful figure? This means you just don’t know yet how delicious food for weight loss can be. The recipes for low-calorie dishes that we invite you to try will appeal to even a true gourmet.
Soup recipe for weight loss
You will need:
- half a kilo of pumpkin pulp;
- bright carrots;
- fresh ginger (a piece of root a couple of centimeters in size);
- 2-3 cloves of garlic;
- ground black pepper, nutmeg, bay leaf;
- 1 tbsp. l. vegetable oil;
- salt.
Cut the pumpkin pulp into small cubes and fry in vegetable oil with garlic, crushed with the flat side of a knife, thin slices of ginger and spices. Cut the carrots into slices. Fill it with 1-1.5 liters of water and cook for a quarter of an hour, and then add fried vegetables to the water. Add some salt. Cook the soup over medium heat, stirring occasionally, until the carrots and pumpkin are very soft. After this, remove the bay leaf from the pan, puree the vegetables using an immersion blender, pour the soup into bowls and garnish each with a sprig of rosemary.
Salad recipe for weight loss
Beets are often found in weight loss recipes, but mostly in their raw form. We invite you to change traditions and prepare a salad from boiled beets. It will promote digestion, cleanse the intestines, and it is a pleasure to feast on it.
You will need:
- 2 medium beets;
- onion (will look good purple onion);
- lettuce leaves;
- a jar of natural yogurt without sugar or additives;
- clove of garlic;
- green;
- 2-3 walnuts;
- salt.
Boil the beets (it will take about an hour), let cool, and peel. Grate on a coarse grater or cut into pieces. Chop the onion and tear the salad with your hands. Mix all ingredients. Combine yogurt with chopped herbs, lightly salt and season the salad. Before serving, decorate the dish with walnut kernels.
Porridge with mushrooms
Mushrooms are considered a fairly heavy and filling food, which is why many people who are losing weight are afraid of them. Not worth it! Our body spends a lot of effort and energy on digesting the dense pulp of these forest “inhabitants,” which means that mushrooms can be included in low-calorie recipes for weight loss with a clear conscience. And how original the taste of familiar dishes can become with this additive!
You will need:
- 200 g buckwheat;
- 150 g of fresh or canned mushrooms;
- bulb;
- butter;
- salt.
Cut the mushrooms into small slices, chop the onion. In a thick-bottomed saucepan, melt a spoonful of butter and fry the onions and mushrooms for 8 minutes. Place washed buckwheat on top. Heat it properly, stirring constantly (a couple of minutes is enough), then add water, salt and cook until tender. The porridge will be aromatic, crumbly and very tasty.
Drinks for weight loss
Recipes for tea, low-calorie lemonade and diet cocktails provide real help in losing excess weight. They do not allow fluid to stagnate in the intercellular space - once. They will muffle hunger when it bothers you especially strongly - two. And they will allow you to enjoy a pleasant taste without suffering from remorse - three. So pay special attention to weight loss cocktail recipes.
Healthy lemonade
You will need:
- 3 pieces of any citrus fruits. It’s better if it’s a real set of orange, lemon and lime, but if you wish, you can get by with just one type of fruit;
- a bunch of mint;
- 2 liters of drinking water.
Wash the fruit, cut it into thin slices right in the peel and place it on the bottom of the jug. Tear the mint into leaves and place on the fruit. Gently, without unnecessary effort, press the mass with a masher or a regular spoon so that the fruit releases juice, and pour water into the jug. 10 minutes, and 100% diet lemonade is ready. If you add cucumber to the citrus fruits, you will get real Sassi water, loved by nutritionists and those losing weight.
Smoothie recipe for weight loss
Chilled, whipped until fluffy, a mixture of fruits or vegetables with water, milk, curdled milk or juice is an excellent substitute for high-calorie ice cream. In the West, there have long been entire restaurants where the menu is dedicated only to these refreshing delicacies, and the idea of using smoothies for weight loss is winning more and more new admirers. You should also give yourself an energetic, but not high-calorie, “cold” breakfast at least a couple of times a week.
You will need:
- 1 banana;
- 1 pear;
- several berries to your taste;
- a glass of fruit juice;
- a jar of low-fat yogurt.
Peel the banana and remove the core from the pear. Cut the fruit into pieces and blend in a blender along with the berries, juice and yogurt. Before drinking, throw a couple of ice cubes into a glass and wait a minute: our stomach spends more energy, and therefore calories, to digest cold food.
By the way, many people advise adding cinnamon to cocktails and smoothies for weight loss. You don’t even have to change the recipes, since this spice will easily fit into any “company” of fruits. Just add half or a third of a teaspoon of aromatic brown powder to your next drink, and weight loss will go faster.
Celery cocktail
You will need:
- celery stalk;
- 100 ml medium fat kefir;
- 100 ml water;
- pinch of ground black pepper, optional.
Wash the celery and cut into pieces. Beat in a blender along with water and kefir (do not use a low-fat product, it is not healthy at all!). Add pepper if desired or enhance the flavor with a handful of spinach leaves. Thanks to this little supplement and the huge benefits of celery, you have a real fat-burning smoothie.
Tea recipes for weight loss
Tea is a separate article. By drinking a cup or two instead of a snack (without sugar, of course), you are already bringing enormous benefits to your health, as you provide it with normal water metabolism and reinforce your strength with natural energy. Green tea is especially important in this regard. It’s worth adding other useful additives to the drink, and its strength will increase many times over. The combination of ginger, lemon and honey is especially valuable for weight loss. The recipe for one of these drinks is as follows.
Herbal tea with lemon
- take a quarter of a lemon;
- 1 tsp. oregano;
- 1 tsp. lemon balm;
- 1\2 tsp. grated ginger root.
Remove the peel from the lemon. Place zest, herbs and grated ginger in a brewing strainer. Pour boiling water over everything, cover with a saucer and leave for 15 minutes. Drink the fragrant, slightly tart infusion with a small spoon of honey, but do not put honey in hot tea - this will kill most of its healing properties.
Although oregano and lemon balm actively help the human body get rid of fatty tissue, the main role in this drink is played by ginger and lemon. For weight loss, recipes allow you to experiment:
- combine them with other herbs - those that you personally like;
- put in a cup of black or green tea;
- Infuse overnight in cool water to get original and refreshing lemonade by morning.
In any case, ginger and lemon will definitely help you find thin waist. But do not drink liters of such drinks so that the burning substances do not damage the stomach lining.
Tea with berries and fruits
What else can I recommend drinking to lose excess weight? Brew raspberry leaves and berries, lingonberries, and Antonov apples cut into pieces with tea. These drinks individually and together have a beneficial effect on metabolism, keep the skin young and elastic and reduce blood cholesterol levels.
Masala tea
Those who are interested in making various compositions from spices will enjoy masala tea, the recipe for which came to us from distant India. Although the composition of seasonings in this drink constantly changes depending on the tastes of the person who brews it, the result remains unchanged: tea based on milk and spices speeds up metabolism and is one of the most enjoyable recipes for weight loss. Reviews advise experimenting with spices more often to find your “personal” combination of seasonings. In this case, masala will become a true pleasure for you and will replace your usual tea and coffee for a long time.
In the meantime, we suggest trying this mixture:
- 200 g grated ginger;
- 5 cinnamon sticks;
- 5 pieces each of cloves and black peppercorns;
- vanilla, coriander, nutmeg, Indian cumin (jeera), cardamom - your choice;
- three bags of black tea;
- 500 ml low-fat milk.
All ingredients, except tea, should be placed in a saucepan, pour a glass of water and bring almost to a boil. Then you need to pour in the milk, add black tea and cook the mixture for 8 minutes over low heat. Wait another 20 minutes for the tea to cool and steep, strain it and you can safely drink it.
Wrap recipes for weight loss
What are home remedies for weight loss other than food and drinks? First of all, a set of exercises that you need to do every morning or at least three times a week. Then self-massage, allowing you to break body fat on the waist and unpleasant tubercles of cellulite on the hips. And, of course, wraps are a simple recipe for losing belly fat, which you can use at any time, as long as you have an hour of free time and some components for the mixture we need.
- In 2 tbsp. l. ground natural coffee add 1 tsp. black pepper. Mix with flaxseed or olive oil to make a thick paste, apply to the thighs and stomach, carefully distributing the mixture over the skin (you can massage it a little). Then wrap the treated areas with cling film and lie for 20 minutes under a warm blanket. If you have sensitive skin, soften the effect of pepper by mixing it with honey and give yourself a honey massage.
- The following recipe will require a ripe banana, persimmon or other fruit. It’s good if they are overripe - in this case it will only benefit you. Grind the pulp in a blender, mix with 2 tbsp. l. sea salt and 1 tbsp. l. mustard powder. Apply to problem areas for 20 minutes. Watch how you feel: if your skin reacts sharply to mustard and a burning sensation begins, wash off the mask immediately.
- Cinnamon is useful not only in drinks and desserts. Prepare a delicious mixture from 1 tbsp. l. cinnamon powder and sugar. Dilute it with 1 tsp. red pepper, mix with sour cream or vegetable oil to make the mixture convenient to use, and apply to areas prone to cellulite. Massage a little.
- And of course, don't forget about cling film for weight loss. Recipes for any wrap mixtures become twice as healthy thanks to greenhouse effect, which is formed when you tightly wrap the treated skin with film and a warm blanket. Neither toxins, nor excess fat, nor cellulite will linger on your body.
But keep in mind: weight loss wraps cannot be done if you have skin problems. And no matter how complex they are, both serious psoriasis and mild irritation are contraindications. Also, people with heart disease, thyroid disorders and varicose veins veins And pregnancy should completely force you to postpone wraps until the distant future. At this time, the body’s reaction even to familiar substances may be unpredictable, but you will be responsible not only for your well-being, but also for the life and comfort of your unborn baby.
If your skin and heart are in order, you are not planning a pregnancy yet, and there are no other contraindications, be sure to give yourself a course of wraps. Also, take baths two to three times a week to lose weight.
Bath recipes for weight loss
First, let’s specify a few general requirements that doctors place on this cosmetic procedure. Take a bath in sitting position, trying to keep the water from rising above the level of the heart. Do not eat before or immediately after swimming. The duration of a fat burning bath should not exceed 30 minutes. Do not take fat-burning baths when you have a cold, feel generally unwell, or are menstruating.
How should you prepare baths for weight loss?
Nettle and plantain
You will need 100 g of fresh or dried nettle leaves and the same amount of plantain. Mix them in a large five-liter saucepan, add water, and bring to a boil. Simmer the broth over low heat for 15-20 minutes, and then let it brew for an hour. The double action of medicinal herbs and hot (but in moderation) water will accelerate blood circulation, remove toxins from the body and make the skin elastic and healthy. Sea buckthorn, dandelion, linden, viburnum and pine needles are no less useful for weight loss.
Green tangerine
Brew 200 g of green tea with a liter of water. Wait until it cools completely, pour a glass of orange juice into the infusion and add 15 drops of tangerine essential oil. Take a bath for half an hour.
Herbal infusions have a beneficial effect on the skin. There is no need to wash them off; just apply lotion or oil to a damp body after a shower. The same cannot be said about the next recipe.
Berry madness
This bath will require a lot of components, but with its help you will solve several problems at once: improve the functioning of the sebaceous glands, support the immune system, speed up the elimination of toxins. And after using it, your skin will look soft and refreshed.
Beat 100 g of liquid honey with the same amount of heavy cream and 10-12 pieces of any berries. Fill the bath with water at a comfortable temperature and dissolve a few tablespoons of sea salt in it. Next is the most important part of the procedure: do fast easy exfoliate the body with a handful of sugar and apply a berry-honey mixture to the skin. Now lie down in the water for 20-30 minutes. At the end, be sure to wash off the remnants of the delicious mask and use body lotion.
With the same success, you can use pharmacy turpentine emulsion or soda for weight loss. Recipes for fat-burning baths include mustard and salt, fruit juices and herbal infusions, combinations essential oils- extremely simple and exquisitely complex. Some claim that weight loss baths allow you to lose as much as 10 kg in a month! But of course, not on their own, but only in combination with a healthy diet and exercise.
Now you are armed full list recipes for weight loss. Make your own own program actions, including dietary dishes, drinks, exercises, massages, wraps and baths. Call on a positive attitude to help... And then set a goal and confidently go towards it.
Recipes for dietary dishes for weight loss that any housewife can prepare at home! Dietary recipes for weight loss - it's simple and delicious!
Low calorie diet – best way lose weight without harming your health. Unlike express methods aimed at fast weight loss, the weight is slowly but steadily coming off. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.
Principles healthy eating forced to adhere to certain food preparation technologies. Frying food is not permitted.
The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.
First courses
Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.
Vegetarian pumpkin soup
Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.
Broccoli soup
Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.
Gazpacho
In hot weather, it is better to prepare cold Spanish soup. Ingredients:
- 4 tomatoes;
- 2 cucumbers;
- 1 bell pepper;
- sparkling water;
- spoon of lemon juice;
The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.
Turkish okroshka - delicious soup in 3 minutes
2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.
Second courses
Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.
Chicken casserole
100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:
- onion, carrot, pepper - 1 piece each;
- cheese – 50 g;
- a glass of yogurt;
- vegetable oil – 2 tablespoons;
- egg.
Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour a mixture of fermented milk product with a beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.
Stewed fish
Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.
Mackerel in foil
There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.
Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.
Boiled beef
Calorie content – 350 kcal in 2 servings. 250 meat is placed in cold water, after boiling, remove the foam. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.
Vegetable dishes
Plakia recipe. Calorie content - 130 kcal/100 g.
- 200 celery root;
- large onion;
- 2 liters each vegetable oil, lemon juice.
The peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.
Zucchini casserole
100 g - 115 kcal .
- flour – 50 g
- milk – 300 ml;
- cheese – 150 g;
- eggs – 2 pieces;
- white pepper and a pinch of nutmeg.
Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.
Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour over a spoonful of sauce. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.
Ratatouille
To prepare a low-calorie dish (90 kcal) you will need:
- 1 zucchini, pepper, eggplant;
- 4 medium tomatoes;
- onions and garlic;
- a couple of tablespoons of sunflower oil.
Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.
What to prepare for tea
Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.
- cottage cheese 1% - 200 g;
- a spoonful of bran and yogurt;
- 1 egg and 1 apple;
- a pinch of vanillin or cinnamon.
Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.
Chocolate cheesecake
The dessert contains only 95 kcal. Take:
- 15 g agar-agar or gelatin;
- 2 full spoons of cocoa and honey;
- 400 g village cottage cheese;
- 100 ml low-fat milk.
The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.
Fat burning cocktail recipes
Choose from 6 recipes. The ingredients are taken per glass of liquid.
- Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
- Kiwi + 2 slices of lemon, mint.
- Mint leaves + 7 parsley branches.
- Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
- Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
- Apple cider vinegar+ spoon of honey, cinnamon stick.
Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Spend on smoothies fasting days, drink cocktails instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.
