Often there are circumstances that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food intake - dieting. What choice should be made in this case: continue to consume the usual and not always healthy food, getting a taste pleasure, or refuse it in favor of a slim figure and maintaining health.
Modern dietology gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be dispensed with. But modern cooking is able to offer a large selection of dishes that combine the benefits and high taste. Therefore, to the delight of foodies on a diet, we can safely say that healthy food can be delicious!
Therapeutic diet is the prevention of many diseases.
Allocate diets for weight loss and further maintenance physical form and directly medical (therapeutic) diets.
The second type is an extensive block of the numbering system of M.I. Pevzner, developed taking into account a particular disease.
Here, strict restrictions and unambiguous indications in the choice of products are used. 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: the use of 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 can help you create an effective and healthy dietary program, taking into account physiological features client.
How to cook delicious diet food
In order for a diet dish to turn out delicious, you must:
- Choose the right ingredients;
- Prepare 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 should be fresh and seasonal: for example, filling the store shelves in September, October are the most useful.
Diet food should provide a complete balanced diet by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.
However, not all types of these substances are suitable for a diet menu. Nutrients:
- seafood
- chicken
- turkey
- veal
- fat-free cottage cheese
- mutton
- pork
- fish fat
- sunflower, linseed, olive and others
- all types of fatty meat
- butter
- margarine
Carbohydrates. Slow carbs:
- fresh vegetables
- greenery
- cereals:, buckwheat
- bread (coarse flour)
- pasta (durum wheat)
Fast carbs:
- sugar, honey,
- muffin,
- drinks with sugar
- white rice
How to cook delicious diet food, see the video:
The combination of dietary products makes up a variety of dietary dishes:
- Cocktails based on the addition of: cinnamon, carrot, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Kashi: oatmeal, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beetroot, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
- Meat dishes: rolls, goulash, meat envelopes, aspic from all varieties of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, cottage cheese and berry cheesecake, tiramisu diet cake; Bread with the addition of bran, yeast-free, rye (use in moderation); Fresh juices.
"Black" list of products in the diet:
- Carbonated drinks;
- Alcohol;
- Chips;
- Salt;
- Sugar;
- Mayonnaise;
- Cakes, sweets;
- Grape;
- White yeast bread.
Delicious diet food. Cooking right
Diet food contains many useful properties.
In the process of creating a dietary dish that combines beneficial features and high taste characteristics, important role plays the way it is prepared.
- thorough washing of vegetables and peeling with a stainless steel knife;
- greens are processed in two stages: they are washed thoroughly, then soaked in a large amount of water and washed again;
- red cabbage, after removing unusable leaves, is doused with boiling water;
- colored - soaked in salted water.
You should completely abandon frying in the preparation of 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 on an “open” fire (use a frying pan with a wire rack);
- The softness and juiciness of boiled products will ensure 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 you with a delicate and juicy taste;
- and vegetables in a pot best retain nutrients, vitamins and trace elements.
Culinary "secrets" to improve the taste of diet food:
- To enhance the palatability, food should be cooked in small quantities and at one time;
- The use of a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, and more) will help compensate for the lack or minimized use of salt;
- Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
- The use of various varieties of vegetable oil: linseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: right choice the type of oil to a particular product is the key to a delicious dish;
- The more beautiful and original the dish is decorated, the more likely it is that they will want to try it.
5 recipes for a delicious diet
Apple cocktail on kefir is very healthy and dietary.
Properly prepared diet food can be just as tasty and nutritious as 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 yogurt, cinnamon - at the tip of tsp.
Method of preparation: peel apples, chop, place in a blender. Pour in kefir and beat until the apple is completely crushed. Add cinnamon to the cocktail.
Beetroot salad.
Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g.), salt, black pepper to taste, parsley. Cooking method: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the rest of the ingredients until the consistency of the sauce. Dress the salad with the resulting sauce, garnish with herbs.
Pickle with olives.
Ingredients: for 2 liters. water cauliflower - 200 g, pitted olives - 300 g, bay leaf - 2 pcs., vegetable oil - 2 tablespoons, barley (rice) - 150 g, - 1 pc., potatoes - 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Cooking method.
Say "No!" tasteless food, starvation diets and monotonous nutrition! We present recipes for dietary breakfasts, lunches and dinners, from which saliva flows and you want to cook them immediately!
Food is indispensable for any person on earth, because everything necessary for maintaining the health and development of the body is “extracted” from it. The trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, stalls with "sweets" 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 right, 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 weight loss diet recipes that will satisfy the needs of women, men and children.
Many people perceive diet food as part of their treatment after an illness, but this is not the case. Healthy food - great way clean up your body overweight and also 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 by vegetable 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.
Traditional Russian cuisine dishes contain a large number of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.
What to eat right
There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.
Diet cuisine is a balanced and moderate complex 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.
Drawing up a diet for weight loss
The principles on which the diet for weight loss is based:
- Calorie balance. An important factor in compiling 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 that 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, while compiling diet food you need to adhere to the system: how many calories you consumed - so many you burned. An active lifestyle allows you to control the constant "destruction" of fats, and dietary nutrition contributes to more effective weight loss.
- Diversity. You should always stick to a balanced diet. A person is an omnivore, and for a normal life he needs a complete and high-quality diet. Do not get hung up on vegetarianism, meat-eating or fruitarianism.
- NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of nutrition, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.
By adhering to the basic principles of building a diet, you can create a convenient meal schedule for yourself, which will later allow you to gain good figure and good health.
Meals with calorie count
When developing a diet regime, you should remember about calories. Calories are essential for the human body. They help to function breathing, pump blood through the vessels, work organs, and so on.
To determine the calorie content of products, you need to know the following values:
- There are 4 calories in one gram of protein;
- in one gram of fat - 9 calories;
- in one gram of carbohydrates - 4 calories;
- There are 7 calories in one gram of alcohol.
Although alcoholic beverages contain calories, they are not nutritional.
To choose for yourself diet menu, you must first determine the number of calories your body needs. Calculating them is simple: for one kilogram of weight there is one calorie per hour. 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.
Foods to Forget
In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do so. Having developed a menu for a week with calculated calories, you will eat right without harming your body and acquiring the perfect figure.
To achieve the desired weight indicators, you will have to forget about the existence of some “bad for the figure” products:
- bakery products;
- sweet;
- pork, goose and duck meat, bacon, lamb;
- vegetable and butter, margarine;
- fatty dairy and sour-milk products;
- potato;
- purchased 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 it will not work to put your body in order with them either.
Vegetarian Recipes
Vegetarianism is a diet in which a person completely or partially refuses the use of animal products. Supporters and opponents plant based diet a great many, and it is unlikely that they will ever come to a common consensus. In any case, today there are more and more adherents of vegetarianism, and the number of tasty and interesting recipes that use only herbal ingredients. For example:
Sweet pumpkin puree. Calorie content 167 kcal per 100 g.
A dietary dessert based on 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 easy to prepare. The pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed into a puree, cinnamon and sugar are added to it. Half of the pumpkin mass is laid out in a deep bowl, jam is added with the next layer. Further, the remaining puree is evenly distributed over the surface. The dish is sent to 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.
The preparation of the soup consists in the fact that first all the vegetables are finely chopped. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions are also sent to vegetables. The soup should boil for ten minutes. After a while, reduce the heat and cover the pot with a lid. Vegetables languish over low heat for another 30-40 minutes.
Refusal of animal products can lead to a lack of vitamins and minerals in the body. When compiling your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.
Diet recipes for weight loss at home
In any case, in order to eat properly, you will have to cook at home, since in catering places you will not be able to control the amount of oil and spices added to your dish.
Nutritionists advise avoiding the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.
When preparing and eating on a diet menu, the following recommendations should be considered:
- Eat slowly and calmly. Thorough chewing of food ensures the complete assimilation of all the necessary elements.
- The dish should have an attractive appearance and a pleasant taste.
- The diet is constantly diluted with various vegetables and fruits.
- Dairy products are eaten separately from the main dishes.
- You should cook only once.
- Do not eat anything three hours before bedtime.
- Fruits and vegetables are consumed separately.
- Get up from the table light feeling hunger.
Remember that all products used in cooking must be fresh and clean.
Essential foods for the diet
To prepare dishes for weight loss, it is worth remembering a few products that will help you fight extra pounds:
- Boiled eggs. The usual 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 since childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
- Low calorie yogurt. A dairy product will help you not only satisfy your hunger during snacks at work, but will also be an excellent dressing for salads.
- Barley. These grains contain a large amount of fiber, which is so necessary when losing weight. It improves metabolism and also creates a feeling of satiety.
- Legumes. A large amount of antioxidants contained in beans will charge the body for new achievements.
- Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms per week. A fiber-rich product is added in small portions to cereals or yogurts.
- Celery. A wonderful vegetable that everyone who loses weight has heard of. Celery rejuvenates the cells of the body, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
- Chicken fillet. The most popular lean protein is best product for diet food.
- Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of 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 those extra pounds in a month.
Recipes with counted calories for home cooking
Of course, a dietary diet can be followed 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 imperceptibly replaced with low-calorie ones. An example of recipes for homemade cutlets with counted calories:
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. onion, 1 PC. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.
Grated onion, celery stalk, cheese are added to minced chicken. All ingredients are mixed, eggs and spices are added there. From the finished mass, small cutlets are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.
Fish cutlets from pollock. Calorie content 180 kcal per 100 g.
To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g 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. After the egg and spices are added. Small-shaped cutlets are molded from the resulting minced meat and laid out in a hot frying pan. 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.
Homemade low calorie diet meals will help you control the nutrition of all households.
Recipes for every day
If you have decided to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can 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. Sample diet for a week:
Monday at 500 calories
- Morning: two chicken proteins, half a grapefruit
- Lunch: 200 g fresh vegetables
- Day: 150 g boiled chicken fillet, 150 g vegetables
- 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 of steamed beef, sweet pepper
Wednesday at 500 calories
- Morning: local fruit salad with yogurt dressing, protein omelette
- Day: 250-300 g boiled chicken with red or brown rice
- Evening: a glass of low-calorie kefir, 150 g of beetroot salad, 100 g of steamed fish
Thursday at 1000 calories
- Morning: 120 g cottage cheese, tomato, tea without sugar
- Lunch: a glass of low-calorie fermented milk drink
- Day: 80 g of buckwheat, 60 g of boiled chicken fillet, 100 g of fresh vegetables
- Evening: a slice of cereal bread, 50 g of steamed chicken, tomato, half a grapefruit, green tea
Friday at 800 calories
- Morning: 150 g oatmeal, 70 g berries, coffee drink
- Lunch: 100 g carrot salad
- Day: 80 g buckwheat, steamed fish cake (50 g), 100 g vegetables, natural juice
- Afternoon snack: fruit
- Evening: 150 g boiled beef, 70 g fresh vegetables
Saturday at 1200 calories
- Morning: Oven-baked protein omelet, tea or coffee
- Lunch: 100 g coleslaw
- Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
- Snack: fruit, 50 g hard cheese
- Evening: 200 g baked fish with vegetables
Sunday at 1000 calories
- Morning: boiled egg, 100 g fresh vegetables
- Lunch: 100 g fruit salad
- Afternoon: low-fat cream soup, toast slice, 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 pure water per day.
Breakfast
A few examples of dietary breakfast:
1. Oatmeal will be a great breakfast. Wonderful porridge contains complex carbohydrates, which will help you get enough and get the right “dose” of energy.
Cooking oatmeal is easy: pour cereal with warm water, put the container in the microwave or on fire. 10 minutes and breakfast on the table. You can diversify oatmeal with fruits, honey, berries.
2. Buckwheat is a favorite product of losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.
Cooking porridge in three ways:
- cook on fire in the usual way, but without adding oil or milk;
- pour flakes with boiling water for 8 minutes;
- steam up.
3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. They are easy to prepare, all you need is a blender, low-fat kefir or drinkable yogurt and fruit. All mix and shake.
4. Fat-free cottage cheese with fruits or herbs will perfectly complement the dietary diet.
5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, while a banana, on the contrary, contains them in excess.
If you do not want to independently calculate the calorie content of each dish, 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 dough - 1.5 tsp;
- ground almonds - 15 g;
- egg - 1 pc.;
- cream 33% - 1 tablespoon;
- 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 pancakes, you first need to peel and cut the pears and put them in a saucepan. Pour the pieces with 500 milliliters of water, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and lower the flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds to them. Mix everything carefully and let the dough rest.
Fry in a skillet on both sides. Serve with hot pear slices.
Dinner
Diet lunch can also be varied. You can experiment with cooking meat and fish, pamper yourself with baked potatoes and soups. For example:
Ragout in a pot
Cooking it is very simple: a few pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After the pot is placed in the oven, heated to 180 degrees. Lunch is ready in 40 minutes.
Diet analogue of creamy puree soup - cheese soup
Vegetables are stewed in olive oil. After stewing, low-fat processed cheese is added to the broth in small pieces. 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 takes place at work, and since dietary nutrition must be followed constantly, it is better to take something ready with you.
Lunches for work
Casserole
Low-fat cottage cheese is mixed with the protein of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender, then poured into a baking dish. Bake at a temperature of 180 degrees for 20-25 minutes.
Vegetable fritters with beans
In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are ground on a grater. Egg and semolina are also added. You can cook pancakes in a dry frying pan or in the oven.
Recipes for working with calculated calories
vegetable rolls
For cooking you will need:
- rice paper - 8 sheets;
- funchose noodles - 12 g;
- chicken fillet - 75 g;
- medium carrot - half;
- medium cucumber - half;
- lettuce - 4 sheets;
- greenery;
- sesame or olive oil.
The dish is designed for two persons and contains 172 kilocalories per 100 grams of product.
Rice paper is wetted and laid out on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time that is written on the package. Boiled breast, carrots and lettuce are cut into strips and put into a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are boring. Lunch is ready.
Okroshka
Very popular during the hot summer diet 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 as a substitute for regular soup.
Recipe for okroshka on kefir with chicken. For cooking, you need the following ingredients:
- low-calorie kefir - 2l;
- greens - 10 g;
- chicken fillet - 2 pcs.;
- Bulgarian pepper - 2 pcs.;
- cucumber - 2 pcs.;
- carrots - 1 pc.;
- spices to taste.
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 put into a saucepan, poured with kefir. Spices and herbs are added. Diet soup can be served at the table.
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 more low-calorie soup based on mineral water. Ingredients for four servings:
- mineral water - 1.5 liters;
- potatoes in uniforms - 2 pcs.;
- fresh cucumber - 1 pc.;
- fresh radish - 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, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are chopped and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured on top mineral water. The soup is thoroughly mixed. Bon appetit!
Dinner
Diet dinner can be a delicious treat in your family. For it, you can use fish, meat, vegetable salads and much more.
The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink fat-free kefir or a glass of water.
Baked Mackerel
Ingredients per 1 serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:
- mackerel - 1 pc.;
- fat-free yogurt - 100 g;
- half a small orange;
- garlic - 2 cloves;
- herbs, salt, black pepper - to taste.
Cooking fish is very easy. Mackerel is thoroughly washed, parallel cuts are made on the carcass. The zest is removed from half an orange, the juice is squeezed out. For the marinade, you need to mix yogurt, seasonings, juice and orange zest. Mackerel is smeared 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. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:
- chicken fillet - 400 g;
- chicken egg - 1.5 pcs.;
- rice flour - 3 tbsp;
- spices to taste;
- mayonnaise sauce - 2 tbsp.
Chicken fillet is washed, cut into pieces for chops, beaten off with a culinary mallet. For the marinade, you need to mix the sauce, spices, crushed garlic. Lubricate the chops with a mixture on both sides, let the meat stand for 15-20 minutes. After, roll the pieces in rice flour, and then in beaten eggs. Fry in mustard or olive oil. As a side dish, canned peas are perfect for this dish.
Looking at the examples of dishes, you can immediately understand that diet food can be tasty and interesting.
For children
While taking care of your diet, do not forget about the children. Because of the millions of chocolates, sweets, and delicious burgers, hot dogs, and pizzas, childhood obesity has become an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, being overweight childhood negatively affect the condition of the joints, bones and internal organs in future.
A diet menu designed for an adult is categorically not suitable for a child's body.
You can 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, kissel
- Breakfast: Oven-cooked omelet, compote
- Lunch: vegetable roll
- Lunch time: baked potato 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: borsch with chicken broth, a slice of toast bread
- Evening: buckwheat porridge with milk
- Breakfast: cheesecakes, decoction of herbs
- Lunch: fruit, yogurt
- Lunch time: fresh cabbage soup, tomato, tea
- Evening: cottage cheese with fruit, oatmeal
Of course, you can make a menu for reducing the weight of a child yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical exercise and a complex of vitamins.
Diet recipes for a slow cooker
Multicooker - technical device that has won the love of millions of women around the world. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the products.
Dietary dishes cooked in a slow cooker allow you to lose weight with pleasure. The times when, in order to remove extra pounds, you had to constantly eat boiled vegetables and pickled apples have long sunk into oblivion. Now you can create delicious, healthy, and most importantly low-calorie dishes with the help of a multifunctional kitchen device.
Benefits of using a slow cooker for cooking diet food
- Products retain vitamins and nutrients.
- Dishes have excellent taste.
- No oil is required for cooking.
- Constant maintenance of the temperature regime, eliminates the reheating of food.
A slow cooker is a “smart” device that will allow you to eat right 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 a kitchen assistant.
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 is easy. To make the porridge tasty, it must be poured into a bowl and poured with hot water. Put on the “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, crushed breadcrumbs.
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 slow cooker to cook rice for 30 minutes. After we take out the finished rice, cool and form small cutlets. Before frying, roll the cutlet on both sides in breadcrumbs.
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 tablespoons;
- butter - 35 g;
- glass of water;
- milk - 300 ml.
The pumpkin is cut into pieces, crushed to a pulp, fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, first add oil to the cooking bowl. After frying, cereals, milk, water, salt, sugar are added to the slow cooker. Everything is thoroughly mixed. In the porridge cooking mode, the dish is cooked for 50 minutes. After the porridge is mixed and remains in the device in the heating mode for another half hour.
pumpkin delight
A great way to diversify the diet menu is to add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, it 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, you need to cut 0.5 kg of peeled and washed pumpkin into small pieces and put them in a double boiler bowl. Half a glass of water and 150 grams of dried fruits are also added there, everything is sprinkled with sugar on top. Cooking takes place in the "Extinguishing" 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: a pound 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 put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.
Eggplant Recipes
You can please yourself with eggplant dishes, because 100 grams of this vegetable has only 28 kcal.
A 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 bulbs;
- chicken egg - 1 pc;
- fat-free yogurt - 50 ml;
- one clove of garlic;
- olive oil - 0.5 tsp
Eggplant should be cut into circles, pepper and onion - into rings, and garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.
You can also make juicy eggplants cutlets, which will perfectly replace meat "brothers".
To prepare four servings of cutlets, you will need the following ingredients:
- eggplant - 0.5 kg;
- hard cheese - 50 g;
- chicken egg - 1 pc.;
- garlic - 1.5 cloves;
- white bread - 50 g;
- breadcrumbs - 50 g.
Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed on a fine grater and added to the cooled eggplant. An egg and bread, previously soaked in water or milk, is also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.
Dishes with zucchini
With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.
Some people follow a separate squash diet for weight loss. During this diet, you can throw off 5 kilograms per week.
Recipes with calories from zucchini:
Easiest way to cook zucchini for a couple. The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steaming" mode and dinner is ready.
Such a 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, a pound of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.
Oil is melted in a saucepan, first chopped onions and carrots are laid out there. Then chopped zucchini and spices are added. Roasting of all ingredients lasts 5 minutes. The broth pours in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, 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 festive table, but also a wonderful tool for fighting extra pounds. Of course, Olivier and similar salads cannot be attributed to dietary salads, since they usually contain heavy foods.
Dietary salads are made from easy-to-digest and assimilated vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose those extra pounds in a short time. Simple recipes will help you not to spend a lot of time on cooking, but to enjoy life.
Salad with cabbage "Simple" known to many since childhood. For him you will need:
- fresh white cabbage - 250 g;
- carrots - 1 pc.;
- apple - 1 pc.;
- greenery;
- olive oil;
- spices to taste.
The first step is to peel all vegetables and fruits from the peel and seeds. Cabbage is finely chopped, and carrots and apples are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!
If you want a more “essential” snack, then you can cook a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.
For cooking 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 is very easy to prepare it. Vegetables should 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 pan. Slightly let it go, add chicken. You need to fry the salad for 7 minutes, a minute before cooking, add greens and spices.
Salad can be served not only as an appetizer, but also as a main dish.
Bakery
Even a strong-willed person will want to “break loose” from the diet and eat a cake, pastry or bun at a holiday. But nothing terrible will happen if the delicacy is baked according to the recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.
Simple recipes for goodies for weight loss:
Pie "Curd"
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. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries 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 of dark chocolate, 200 g of low-fat cottage cheese, 5 chicken eggs, 150 g of rice and wheat flour, 50 g of cocoa, 120 g of nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.
To make brownies, first you 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 laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.
Diet baking can become the basis of a diet for weight loss. Eat tasty and surprise others with an ideal figure.
Dessert
During weight loss, you should not deny yourself delicacies. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.
An excellent substitute for classic sweets will be jelly. You can cook it in different ways, so this dessert will not get bored.
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 easy. 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 laid out in it. The rest of the sour cream-gelatin mass is added.
The dish must be placed in the refrigerator for 8 hours.
A delicious dessert contains only 140 kcal per 100 grams of product.
Useful desserts during the diet will be baked fruits. There is only one way to prepare such a delicacy - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a tough diet, because 100 grams of the dish contains about 75 kcal.
Of course, do not forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the necessary portion of energy for the whole day.
For a salad, you can use any berries and fruits, but do not forget that a serving for one meal should not exceed the size of the palm of your hand.
Diet 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 diet programs, as it allows you to saturate the body and contains a large amount of nutrients.
Cheesecakes, pies, smoothies - all these dishes can be found in weight loss nutrition programs. Based on fat-free cottage cheese, they carry a minimum 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, whipping in a blender, adding to salads and main dishes. In any case, it will not bring any harm to your figure.
Nutritionists advise during the diet to use cottage cheese with different percentages of fat.
An example of dietary sweets with cottage cheese:
Cake
For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruits to taste.
Cottage cheese is mixed with sugar with a blender, dissolved gelatin and pieces of fruit are added to them. Everything is thoroughly mixed. The mixture is laid out in molds for muffins, and put in the refrigerator for 8 hours.
Such a dish can be prepared not only as a dessert, but also as a main dish. To do this, replace fruits with vegetables, and sugar with salt and spices.
cocktails
On the basis of cottage cheese, you can also make nutritious diet smoothies.
It is important to know that you cannot completely replace regular food with smoothies. A wonderful drink can be consumed only twice a day.
Even a child can make smoothies, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yoghurts and juices.
Rules for making 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.
- Do not put sugar or its substitutes in smoothies.
Slimming Cocktail Recipes
- 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, beat one tablespoon of steamed oatmeal with a blender. Sprinkle the top with chopped walnuts. 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.
Diet Recipe Books
Of course, it is impossible to list all possible weight loss recipes, but the best of them are collected in the following books:
- "Recipes. Diet and Vegetarian Meals”;
- “Modern food. Desserts for losing weight";
- “Modern food. We eat and lose weight";
- "We lose weight with taste."
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 in the whole 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 products. Recipes for weight loss, which are based on the principles of proper nutrition, will help not only to keep weight under control, but also to lose it without danger to health.
Diet food helps not only to reduce excess weight without harm, but also rejuvenates the body. Fat deposits will gradually begin to disappear, and the mood will get better and better. And let the kilograms go a little slower, but with proper nutrition, they will not return.
On a 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 get rid of excess weight.
Do not assume that weight loss dishes 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 for yourself that the number of calories eaten must necessarily be less than the amount consumed.
Recipes for weight loss dishes suggest some limitations in how they are prepared. We'll have to give up fried foods in a pan and deep-fried. But there are many other ways to prepare gourmet dishes. Products can be boiled, steamed, stewed.
Restrictions
Losing weight should increase consumption:
- cereals;
- vegetables;
- fruits;
- legumes;
- dairy products;
- salads;
- fresh vegetables;
- fruits;
- seafood dishes.
No more than one teaspoon of salt per day is allowed. You do not have to give up sweets, but its amount should not exceed one serving per day.
On a note. In the process of losing weight, one wonderful rule applies: the more natural products in your diet, the faster you lose weight.
The easiest recipes for weight loss
Lemon and lime water
Make it a habit to drink one glass of water with a slice of lime or lemon. Such water not only cleanses the body, but also speeds up the metabolism.
decoction of oats
With the help of a decoction of oatmeal, 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 not higher than room temperature). Mix water with flour and boil over low heat for a couple of hours. Strain through cheesecloth, after grinding the oats and placing it back. Boil for another thirty minutes, and then cool and add honey. Put 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 ground pepper to a glass of kefir. Drink in the morning on an empty stomach. Instantly boosts metabolism.
Tomato soup
Boil two medium-sized potatoes and 200 g of veal in a liter of water. When the broth is ready, you need to add tomatoes (400 g) without skins. You can also add a small onion to the broth. Cook over low heat for 30 minutes.
squash soup
This is one of the easiest soup recipes for weight loss. Zucchini should be cut into small cubes, and then boiled. When the zucchini is soft, take a blender and grind them. Boil the puree soup for two minutes, and you can serve it on the table.
Cottage cheese casserole
Thoroughly knead the cottage cheese (300 g) and add two tablespoons of semolina and the same amount of sugar to it, mix with raisins (1 tablespoon). Put the whole mass into a mold, which must first be greased with oil. It will take half an hour to bake a casserole in the oven, a little less than ten minutes in the microwave.
Boiled chicken fillet
Take chicken meat (fillet), salt with spices (only to taste), one onion and half a carrot, a sprig of dill and a sprig of parsley. The fillet should be washed and poured with water, left on high heat until boiling, do not forget to remove the foam. Add the rest of the ingredients to the pot and cook for another half an hour. Leave to infuse under the lid for another 10 minutes.
About dairy products
For weight loss, 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 start diets on Monday, but from the point of view of nutritionists, this is a delusion. It's best to switch to proper nutrition on Saturday or Sunday. It's usually easier to switch to a new food option on the weekends. After all, you will not be distracted by work and other daily activities. You will have a lot of free time to create a menu for the next 7 days. Just do not plan trips out of town and meetings with friends these days.
Below is an approximate 3 day slimming menu.
| Nutrition | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | Cottage cheese casserole, 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 | Skim milk and banana smoothie |
| Dinner | Ear out river fish, baked chicken, vegetable salad | Steamed fish cutlet, chicken soup | Tomato soup, beetroot juice, buckwheat porridge with asparagus |
| afternoon tea | Rusk and two kiwis | Almond nuts (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 |
On a note. Don't make weight loss the main focus of your life. Do balanced diet its integral part.
Video - Recipes for weight loss
Homemade recipes for weight loss are always popular. They allow you to put yourself in order with comfort: no big expenses, no haste, 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 being overweight in your own apartment.
Diet recipes for weight loss
Whatever diet you decide to follow, the requirements for its dishes will be about the same:
- use low-calorie foods;
- from thermal processing methods, give preference to cooking, baking in foil and steaming;
- the place of sugar in your kitchen should be taken by honey or other natural sweeteners;
- eliminate fatty (it contains calories and cholesterol);
- smoked (carcinogenic compounds);
- fast food (a complete collection of all kinds of "harmful things").
Are you already depressed, believing that from now on you will have to give up all delicacies in the name of a beautiful figure? So, you just don’t know yet how tasty food for weight loss can be. The low-calorie recipes that we offer you to try will please even a real gourmet.
Slimming Soup Recipe
You will need:
- half a kilo of pumpkin pulp;
- bright carrot;
- fresh ginger (a piece of root a couple of centimeters in size);
- 2-3 cloves of garlic;
- ground black pepper, nutmeg, bay leaf;
- 1 st. l. vegetable oil;
- salt.
Cut the pumpkin pulp into small cubes and fry in vegetable oil with garlic crushed with the flat side of the knife, thin slices of ginger and spices. Cut carrots into slices. Pour it with 1-1.5 liters of water and cook for a quarter of an hour, and then add fried vegetables to the water. Salt. Cook the soup over medium heat, stirring occasionally, until the carrots and squash are quite soft. After that, remove the bay leaf from the pan, puree the vegetables with an immersion blender, pour the soup into bowls and garnish each with a sprig of rosemary.
Slimming Salad Recipe
Beetroot is often found in weight loss recipes, but mostly raw. We invite you to change traditions and prepare a salad of boiled beets. It will promote digestion, cleanse the intestines, and it is a pleasure to feast on them.
You will need:
- 2 medium beets;
- bulb (will look good purple bow);
- lettuce leaves;
- a jar of natural yogurt without sugar and additives;
- clove of garlic;
- greenery;
- 2-3 walnuts;
- salt.
Boil the beets (it will take about an hour), let cool, peel. Grate on a coarse grater or cut into pieces. Chop the onion, 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 quite heavy and satisfying food, so many people who lose 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 with a clear conscience can be introduced into low-calorie recipes for weight loss. And how original can be the taste of familiar dishes with this additive!
You will need:
- 200 g of buckwheat;
- 150 g fresh or canned mushrooms;
- bulb;
- butter;
- salt.
Mushrooms cut into medium-sized slices, chop the onion. Melt a tablespoon of butter in a heavy-bottomed saucepan and fry the onion and mushrooms for 8 minutes. Put the washed buckwheat on top. Properly calcine it, stirring constantly (a couple of minutes is enough), then fill it with water, salt and cook until tender. The porridge will turn out fragrant, crumbly and very tasty.
Drinks for weight loss
Recipes for tea, low-calorie lemonade and diet shakes are a real help in getting rid of excess weight. They do not allow the liquid to stagnate in the intercellular space - again. They will muffle hunger when it will especially pester you - two. And they will allow you to enjoy a pleasant taste without suffering remorse - three. So pay special attention to slimming cocktail recipes.
Healthy lemonade
You will need:
- 3 pieces of any citrus. It is better if it is a real set of orange, lemon and lime, but if you wish, you can get by with one type of fruit;
- a bunch of mint;
- 2 liters of drinking water.
Wash the fruits, cut into thin slices right in the peel and put them on the bottom of the jug. Tear mint into leaves and spread on fruit. Gently, without any extra effort, press down the mass with a pusher or an ordinary spoon so that the fruit gives juice, and pour water into the jug. 10 minutes, and 100% diet lemonade is ready. If you add cucumber to citrus fruits, you will get real Sassi water, loved by nutritionists and losing weight.
Smoothie recipe for weight loss
Chilled, whipped until airy, 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 devoted only to these refreshing delicacies, and the idea of using smoothies for weight loss is gaining new admirers. It’s worth it to you at least a couple of times a week to arrange yourself an energy, but by no means high-calorie “cold” breakfast.
You will need:
- 1 banana;
- 1 pear;
- a few berries to your taste;
- a glass of fruit juice;
- jar of low-fat yogurt.
Peel the banana, remove the core from the pear. Cut the fruit into pieces and beat in a blender along with 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, on digesting cold food.
By the way, many advise adding cinnamon to slimming cocktails and smoothies. Recipes do not even have to be changed, as this spice will easily fit into any "company" of fruits. Just include half or a third of a teaspoon of fragrant brown powder in the composition of the next drink, and weight loss will go faster.
Celery Cocktail
You will need:
- stalk of celery;
- 100 ml of medium fat kefir;
- 100 ml of water;
- a pinch of ground black pepper, optional.
Wash the celery, cut into pieces. Whisk in a blender with water and kefir (do not take a fat-free product, it is not healthy at all!). If desired, add pepper or enhance the taste with a handful of spinach leaves. With this little supplement and the huge benefits of celery, you have a real fat-burning smoothie.
Slimming Tea Recipes
Tea is a separate article. Drinking a cup or two instead of a snack (of course, without sugar), you already bring enormous benefits to your health, as you provide it with a normal water exchange and reinforce your strength with natural energy. Green tea is especially important in this regard. And it is worth supplying the drink with other useful additives, and its strength will increase many times over. Especially valuable is the combination of ginger, lemon and honey 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. Put the zest, herbs and grated ginger into a brew strainer. Pour everything with boiling water, cover with a saucer and leave for 15 minutes. Drink a fragrant, slightly tart infusion with a small spoonful 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 adipose tissue, ginger and lemon play the main role in this drink. For weight loss recipes allow you to experiment:
- combine them with other herbs - those that you personally like;
- put in a cup with black or green tea;
- insist overnight in cool water to get an original and refreshing lemonade by morning.
In any case, ginger and lemon will definitely help you gain thin waist. But do not drink such drinks in liters, so that burning substances do not damage the gastric mucosa.
Tea with berries and fruits
What else can be advised to drink to get rid of excess weight? Brew raspberry leaves and berries, lingonberries, Antonov apples cut into pieces with tea. These drinks individually and together have a beneficial effect on metabolism, keep the skin young and supple, and lower blood cholesterol levels.
Masala tea
Those who are fond of composing various spice compositions will like masala chai, the recipe of which has come down to us from distant India. Although the composition of the spices in this drink is constantly changing depending on the tastes of the one who brews it, the result remains the same: tea based on milk and spices speeds up the 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 real pleasure for you and will replace the 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 of cloves and peas of black pepper;
- vanilla, coriander, nutmeg, Indian cumin (zira), cardamom - your choice;
- three bags of black tea;
- 500 ml skimmed milk.
All components, except for tea, should be put in a saucepan, pour a glass of water and bring almost to a boil. Then you need to pour milk there, add black tea and cook the mixture for 8 minutes over low heat. Wait another 20 minutes for the tea to cool and infuse, strain it and you can safely drink it.
Wrap Recipes for Weight Loss
What can be attributed to home remedies for weight loss, besides food and drinks? First of all - sets 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 at the waist and unpleasant bumps of cellulite on the hips. And, of course, wraps are a simple recipe for losing weight in the abdomen, which you can use at any time, if only there is 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 spreading the mixture over the skin (you can massage a little). Then wrap the treated areas with cling film and lie down 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. Well, if they are overripe - in this case, this is only to your advantage. 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 your feelings: if the skin reacts sharply to mustard and burning begins, immediately wash off the mask.
- Cinnamon is useful not only in drinks and desserts. Prepare a delicious mixture of taken 1 tbsp. l. cinnamon powder and sugar. Dilute it with 1 tsp. red pepper, mix with sour cream or vegetable oil, so that the mass is 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 of any wrap mixtures become twice as useful thanks to greenhouse effect, which is formed when you tightly wrap the treated skin with a film and a warm blanket. Neither toxins, nor excess fat, nor cellulite will linger on your body.
But keep in mind: weight loss wraps should not be done if you have skin problems. And no matter how complex they are, both severe psoriasis and mild irritation are contraindications. Also, you should not get carried away with mixtures with pepper and mustard for people with heart disease, thyroid disorders and varicose veins veins. And pregnancy should make you postpone body wraps for the distant future. At this time, the reaction of the body even to the usual substances can be unpredictable, and you will be responsible not only for your well-being, but also for the life and comfort of the unborn baby.
If the 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 body wraps. And also two or three times a week, take baths for weight loss.
Slimming Bath Recipes
First, let's discuss a few general requirements that doctors place on this cosmetic procedure. Take a bath at sitting position making sure that the water does not rise above the level of the heart. Do not eat before swimming and immediately after it. The time of taking a fat-burning bath should not exceed 30 minutes. Do not take fat-burning baths during a cold, general malaise, or menstruation.
How should slimming baths be prepared?
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, fill with water, bring to a boil. Simmer the broth over low heat for 15-20 minutes, and then let it brew for an hour. The dual action of medicinal herbs and hot (but in moderation) water will speed up blood circulation, remove toxins from the body and make the skin supple and healthy. No less useful for weight loss are sea buckthorn, dandelion, linden, viburnum and needles.
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 mandarin essential oil. Take a bath for half an hour.
Herbal infusions have a beneficial effect on the skin. They do not need to be washed off, it is enough to apply lotion or oil to a wet body after a shower. What can you say 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, and speed up the removal of toxins. And the skin after it will become a feast for the eyes 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: make a quick light body peeling 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 a delicious mask and use body lotion.
With the same success, you can apply pharmacy turpentine emulsion or soda for weight loss. Fat burning bath recipes include mustard and salt, fruit juices and herbal infusions, combinations essential oils- extremely simple and exquisitely complex. Some claim that slimming baths allow you to lose as much as 10 kg in a month! But of course, not by themselves, but only in combination with a healthy diet and sports.
Now you are armed complete list recipes for weight loss. Compose your own program actions, including diet meals, drinks, exercises, massages, body wraps and baths. Call on a positive attitude to help ... And then set a goal and confidently go towards it.
Recipes for diet dishes for weight loss that any housewife can cook at home! diet recipes for weight loss - it's easy and delicious!
low calorie food – The best way lose weight without compromising health. Unlike express methods aimed at fast weight loss, the weight slowly but steadily goes away. At the same time, the body does not suffer from nutritional deficiencies and the person feels good. Most recipes omit salt and sugar, but seasoning makes up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from diet food.
Principles healthy eating forced to adhere to certain cooking technologies. Frying food is not allowed.
The priority is dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment are useful.
First meal
Light soups burn fat well. Seasonings not only give them taste, but also increase metabolism.
Vegetarian Pumpkin Soup
Finely chopped orange cubes, peeled, are thrown into boiling water. Cook for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper, half a glass of low-fat cream. Instead of pepper, many throw in cinnamon and a spoonful of cheese.
Broccoli soup
In a liter of cold water put an unpeeled large onion, 200 g of broccoli, carrots, celery root, bay leaf. The head is removed from the finished broth, the mass is crushed to a homogeneous state, sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.
Gazpacho
In the heat, it is better to cook a cold Spanish soup. Ingredients:
- 4 tomatoes;
- 2 cucumbers;
- 1 bell pepper;
- sparkling water;
- a spoonful of lemon juice;
Pepper is placed in the oven or kept until blackened over an open fire, then the top film is removed. The fleshy part is cut, put in a blender bowl, where tomatoes and cucumbers lie without skin. Pour 2 glasses of water, throw garlic and press the button of the device. Put greens, lemon juice, a spoonful of oil, pepper, oregano into the whipped mass. Served with rye crackers.
Turkish okroshka - delicious soup in 3 minutes
2 cucumbers are rubbed 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.
Main dishes
Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.
Chicken Casserole
There are approximately 100 calories in 100 g of chicken breast. The dish requires 500 g. In the recipe:
- onions, carrots, peppers - 1 each;
- cheese - 50 g;
- a glass of yogurt;
- vegetable oil - 2 tablespoons;
- egg.
At the bottom of the multicooker bowl, chopped vegetables are laid out, sprinkled with spices for chicken. Fillet pieces are distributed on top. Pour a mixture of fermented milk product with a beaten egg, evenly scatter the cheese. Select the program "Baking" for 30 minutes. If the dish is cooked in the oven, bake at a temperature of 180 ° C until a crust appears.
Braised fish
Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the pan is thickly covered with onion rings, pour a spoonful of oil and turn on the fire. Lay out a layer of mugs of tomatoes on top, cover the dishes with a lid, simmer the contents for 5 minutes. Then lay out the fish, which has stood in the marinade of oil, lemon juice, spices for 60-30 minutes. Stew 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. So that a juicy fish does not turn into dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, deep cuts are made on the sides every 5 cm.
Remove the zest from a small orange and squeeze out the juice. Dressing is prepared: yogurt is mixed with squeezed garlic, citrus peel, pepper, juice. Then generously smeared with sauce, hermetically packed in foil, sent to the oven for 20 minutes. Served with watercress, Beijing cabbage, spicy carrots.
boiled beef
Calorie content - 350 kcal in 2 servings. 250 meat is put into cold water, after boiling, remove the foam. Cook for 1 hour with parsley root, carrots. 10 minutes before readiness, add lavrushka, garlic, seasonings. It is eaten hot and cold with vegetables or celery plakia.
vegetable dishes
Plakia recipe. Calorie content - 130 kcal / 100 g.
- 200 celery root;
- large onion;
- 2 l. vegetable oil, lemon juice.
Peeled roots and onions are cut, laid in layers in a bowl. Flavor with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until water evaporates.
Zucchini casserole
In 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, mix with flour. After 2 minutes, add milk. The mass is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.
Eggs, seasonings, half the norm of cheese are added to the cooled milk-flour mixture. 6 vegetable plates are overlapped at the bottom, poured with a spoonful of sauce. Zucchini is laid in layers until the cutting is finished. Pour cheese on top, put 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;
- onion and garlic;
- a couple of tablespoons of sunflower oil.
Vegetables are cut into circles, alternately stacking in frying dishes. Onions and peppers are sautéed in a pan, at the end 1 chopped tomato is added. Vegetables are covered with a mass, half a glass of water is poured, put in the oven for an hour.
What to cook 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 an apple;
- a pinch of vanillin or cinnamon.
The rest of the ingredients are added to the mashed mass, kneaded, filled in the form, baked on medium heat for 45 minutes.
chocolate cheesecake
Dessert contains only 95 kcal. Take:
- 15 g of agar-agar or gelatin;
- 2 full spoons of cocoa and honey;
- 400 g of rustic cottage cheese;
- 100 ml skimmed milk.
The gelling agent is poured with water and left to swell. Then the container is moved to the fire, milk is poured in, heated until completely dissolved, cooled. Beat the cottage cheese with a mixer, pour gelatin in a thin stream in portions. In the process put cocoa, honey, vanillin. The liquid mass is poured into a detachable form, cleaned in the refrigerator. After hardening, decorate with fresh berries.
fat burning cocktail recipes
Of the 6 recipes choose any. The ingredients are taken with the expectation of a glass of liquid.
- Kefir + half a spoonful of cinnamon and ginger, a pinch of hot pepper.
- Kiwi + 2 lemon slices, mint.
- Mint leaves + 7 sprigs of parsley.
- Apple + ¼ lemon + zucchini 50 g + 2 cm ginger root + cucumber + celery stalk.
- Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
- Apple vinegar+ a spoonful of honey, a cinnamon stick.
Cooking technology: the ingredients are thrown into a glass of a blender, whipped. Spend on smoothies fasting days, use cocktails instead of snacks. Fiber and fluids fill the stomach and create a feeling of satiety.
