To lose weight, it is not necessary to eat boiled breast and vegetables without yeast.There are many delicious dietary dishes that make it easy to diversify your diet and make your meals not only healthy, but also tasty.A variety of recipes for diet desserts, soups and salads will help you lose weight (or not gain weight) without experiencing a constant feeling of hunger.
General rules for preparing dietary dishes.
When planning a menu, preference is given to vegetables and protein products.In second place are cereal porridges and fruits, but they contain more carbohydrates, so their consumption will have to be limited.
Low calorie foods are prepared from:
- seafood;
- fish;
- unsweetened yogurt;
- beef;
- birds;
- low-fat cottage cheese;
- eggs in moderation.
Gentle heat treatment helps preserve nutrients in dishes and promotes weight loss.This includes:
- bake;
- cooking;
- stewing
An indispensable assistant is a multicooker.Thanks to a large number of modes, it is easy to prepare dietary dishes in the device.
To cook in the oven use:
- baking sleeve;
- various molds;
- thwart;
- frying pan
Important rules:
- Use a minimum amount of grease.It should be remembered that a single tablespoon of oil contains 120 kcal.This is 15% of the average daily energy value required by a person.
- Don't consume a lot of sugar in any form.Sweets are high in calories and alter glucose levels.Eating sweets causes sudden and intense hunger.To sweeten foods, simply add berries or fruits instead of sugar.
- Starch and wheat flour affect weight.When losing weight, you are allowed to eat baked goods made from oats, rye, whole wheat flour and bran, but in moderation.
The basis of the diet is to reduce calories and preserve the nutrients in food.When drawing up a dietary menu, you cannot take extreme measures, completely excluding fats and carbohydrates.It is necessary to limit them appropriately.
Frequency and systematicity of food intake.
To maintain body weight and ensure normal intestinal function, you will need to eat 5-6 times a day.The main point is that the number of calories should not exceed the daily requirement.
You cannot have “snacks” with buns, sweets or pastries.Since they are made up of "fast" and instantly digestible carbohydrates, they provide a feeling of satiety immediately after eating, but hunger soon returns.
When planning a menu, we must not neglect the taste of the dishes.Losing weight should not be torment, otherwise it will be psychologically impossible to maintain the diet.You should worry not only about the beneficial qualities of food, but also about the taste.
How to replace high-calorie foods
All diets aim to reduce body weight.Therefore, intensive reduction and, in some cases, complete elimination of simple carbohydrates from the menu is often suggested.First of all, it concerns sugar, which is easily replaced by sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Guy | natural | intensive |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism. | accept | do not accept |
| Worth | have energy value | They have no energy value |
| Sweetness compared to sugar. | 1.5 times more | 200 times more |
| glycemic index | 19 (a low value indicates that consumption does not dramatically increase blood sugar levels) | 0 (does not increase sugar levels at all and is completely eliminated by the body). |
In second place as harmful products is mayonnaise.It is high in fat, high in calories and salt, which leads to overeating.
Without harming your figure, you can consume just one tablespoon of the product per week.For many, this condition is very difficult to fulfill, so you will have to find a worthy substitute that will not spoil the taste of the dishes.
What to exclude
Many people make serious diet mistakes by eating unhealthy foods.It is necessary to completely exclude:
- sour berries and fruits.These include blueberries, apples and currants.They produce gastric juice that stimulates appetite.It is better to replace them with bananas, persimmons, kiwis or cherries;
- roast.All fried foods are high in calories and are contraindicated during a diet;
- delicious soups.They stimulate a rapid return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
- pickled products.They stimulate and provoke appetite.The salt included in the composition retains fluids and causes edema and excess weight;
- spicy dishes.They help warm the body, stimulate and increase blood flow.Vegetables can easily replace spicy seasonings.Use fresh or dried.Oregano, dill, cilantro, parsley, and basil are perfect;
- crackers, chips.These are the most harmful of all products.They contain absolutely no useful elements.If you don't want to give up your favorite treat, you can prepare a homemade and healthy equivalent of crackers and chips at home;
- cooked vegetablesit loses almost all nutrients and becomes useless;
- Sweet soft drinks are not good for the body.It is full of calories and empty fats that attract extra pounds;
- butter.It is necessary for the body in minimal quantities, but it should not be abused;
- rich cream, baked goods.High calorie content does not help you lose weight.
If you really want to enjoy baked goods, you can make your own dietary options that don't include flour.
How to create a weight loss menu for the day and week
It is necessary to strictly regulate the number of calories consumed, taking into account sex, age and lifestyle.
Calorie intake by age for men:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 and more | 2000 | 2300 | 2600 |
Women need fewer calories.This is because they gain weight more quickly.This physiological characteristic aims to protect the body to be able to continue life fully.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800 | 2000 | 2200 |
| 50 and more | 1600 | 1800 | 2000 |
Basic principles
During the diet, important rules are taken into account:
- Vegetables and fruits maintain vitamin balance in the body.Therefore, they are consumed daily.
- In addition to the foods you eat, monitor the amount of liquid you drink.You need to drink a lot of water.You will have to give up soft drinks and juices from packages.
- Include dairy products in your diet every day.
- You must eat 5 times a day.
- Once a week they include fish on the menu.
- Animal fats are replaced by vegetable fats.
In order not to expose yourself to unnecessary temptations, products are purchased for a week at a time.
Diet recipes to lose weight.
When preparing the menu, low-calorie dishes are chosen.There are many recipes that will delight you with the flavor and promote weight loss.
Low calorie salads
When we plan to go on a diet, almost everyone starts eating salads in large quantities.Of course, vegetables are necessary, but in combination with protein foods they will provide many more benefits to the body.In this case they will be able to saturate the stomach without stretching it.As a result, they will become a good substitute for full meals during main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.
"Lady" salad
A light and nutritious salad contains 65.34 kcal per 100 g serving.Proteins – 7.85 g, fats – 1.94 g, carbohydrates – 3.59 g
Ingredients:
- chicken fillet – 230 g;
- sour cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- salt;
- canned peas – 170 g;
- vegetables – 47 g.
How to cook:
- Boil the chicken.Let cool and cut into pieces.Chop the vegetables.Grind the cucumbers.
- Combine the prepared products.Add a little salt.Pour in sour cream.Remove.
with eggs
The calorie content of the dish per 100 g is 63 kcal.Proteins – 3.84 g, fats – 4.18 g, carbohydrates – 3.28 g.
You will need:
- broccoli – 450 g;
- salt;
- egg – 3 pieces (boiled);
- vegetables – 35 g;
- tomatoes – 130 g;
- olive oil – 20 ml;
- garlic – 3 cloves;
- balsamic vinegar;
- lemon juice – 10 ml.
How to cook:
- Salt the water.Boil.Place the broccoli.Cook for 5 minutes.Cool.
- Chop the tomatoes and eggs.You should get slices.Mix with cabbage.
- Chop the vegetables.Chop the garlic cloves or pass them through a press.Add it to the salad.Remove.
- Combine the oil with the juice and vinegar.Pour over salad.Mix.
Soups to lose weight
Light soup helps burn fat.The seasonings added to the composition improve metabolism and improve taste.
vegetable
The calorie content of the finished dish is 12.33 kcal (per 100 g).Proteins – 0.73 g, fats – 0.009 g, carbohydrates – 2.37 g.
You will need:
- broccoli – 200 g;
- black pepper – 2 g;
- cauliflower – 200 g;
- salt – 2 grams;
- potatoes – 100 g;
- water – 2000 ml;
- vegetables – 2 g;
- onion – 70 g;
- garlic – 1 clove;
- carrots – 70 g;
- zucchini – 100 g;
- peas – 70 g;
- bell pepper – 50 g;
- green beans – 100 g;
- tomato – 100 g;
- Celery – 50 g.
How to cook:
- Separate the cauliflower and broccoli.All inflorescences must be disassembled.Place in boiling water and boil for 5 minutes.
- Chop the carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add the celery.
- Place the green beans, chopped zucchini with the pepper and peas.
- Add a little salt.Sprinkle pepper.Chop the garlic clove and place it in the soup.
- Boil for a quarter of an hour.
To keep the broth clear, simmer the soup.
With chicken
This light stew will please everyone and is suitable for everyday meals.100 g contains 41.86 kcal.Proteins – 4.1 g, fats – 1.56 g, carbohydrates – 2.7 g.
Ingredients:
- salt – 2 grams;
- fillet – 120 g of chicken;
- onion – 50 g;
- pepper – 1 g;
- noodles – 15 g;
- water – 500 ml;
- olive oil – 10 ml;
- carrots – 50 g.
How to cook:
- Cut the fillet into cubes.Place in water and cook for 15 minutes.
- Chop the onion.Grate the carrots.Fry in olive oil.Transfer to fillet.
- Salt and sprinkle with pepper.Add the noodles.Cook for 5 minutes.
Borsch
Calorie content 24.2 kcal, fats – 0.9 g, proteins – 0.6 g, carbohydrates – 3.5 g.
You will need:
- onion – 160 g;
- water – 2100 ml;
- oil – 25 ml olive;
- beet – 150 g;
- dill – 13 g;
- carrots – 150 g;
- parsley – 12 g;
- potatoes – 310 g;
- salt – 10 g;
- cabbage – 400 g;
- tomatoes – 200 g.
How to cook:
- Chop the onion.Using a grater, chop the beet and carrot.Chop the cabbage.Chop the potatoes and tomatoes.
- Pour oil into a saucepan.Add the carrots and onions.Fry.Place the beet.Simmer for 5 minutes.Place the tomatoes.Add a little salt.Simmer for 7 minutes.
- Boil water.Place the potatoes.Cook for a quarter of an hour.Add the cabbage shavings and fry.Cook for 15 minutes.
- Add a little salt.Add the chopped herbs.Stir and cook for 4 minutes.
Vegetable dishes
Vegetables are an integral part of the diet.From simple and affordable products, it is easy to prepare amazing tasting dishes that will not only help you lose weight, but also give you real gustatory pleasure.
From zucchini
With zucchini you can prepare a delicious casserole suitable for breakfast or dinner.100 g contains 168.41 kcal.Proteins – 10.28 g, fats – 10.21 g, carbohydrates – 8.74 g.
You will need:
- egg – 2 pcs.;
- flour – 50 g;
- butter – 5 g;
- nutmeg – 1 g;
- milk – 300 ml low fat;
- white pepper – 1 g;
- cheese – 150 g.
How to cook:
- Place the butter in a frying pan.Melt.Add the flour.Fry.It will take 2 minutes.
- Pour in the milk.Cook until mixture thickens.Cool.
- Cut the zucchini.You should get thin strips.Grate the cheese.
- Pour the eggs into the flour mixture.Sprinkle pepper and nutmeg.Add half the cheese.Mix.
- Cover the bottom of the pan with zucchini.Spread a tablespoon of sauce.Arrange in layers until the ingredients are gone.Cover with cheese.
- Place in the oven for 45 minutes.180° mode.
meat dishes
To eliminate extra kilos, first of all, establish a balanced diet.Meat is rich in useful elements, so you can't do without it.When creating a menu, preference is given to chicken, rabbit, beef or turkey.
chicken
Chicken meat is the most affordable in the price range, so it is most often used for cooking.The battered fillet will delight you with its appearance and aroma.Suitable for daily nutrition.The dish contains 142.14 kcal per 100 g.Proteins - 14.35 g, fats - 4.85 g, carbohydrates - 9.69 g.
You will need:
- rice flour – 90 g;
- mayonnaise sauce – 30 ml;
- egg – 2 pcs.;
- garlic – 2 cloves;
- spices;
- mustard oil;
- chicken breast – 450 g.
Preparation:
- Cut the steak into layers.Beat it with a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves squeezed with a garlic press to the mayonnaise sauce.Remove.
- Rub sauce over chops.Let it act for a quarter of an hour.
- Dip each piece in rice flour and then in eggs.
- Pour mustard oil into the pan.Place the blanks.Fry on both sides.
Türkiye
The healthy dish contains 65.95 kcal per 100 g.Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g.By using a sleeve, the meat will be juicy and tender.
You will need:
- zucchini – 550 g;
- turkey – 850 g;
- spices;
- sour cream – 200 ml;
- onion – 220 g;
- salt;
- carrots – 220 g;
- potatoes – 950 g.
How to cook:
- Chop the onion and place it in the sleeve as the first layer.Place the chopped potatoes on top.
- Chop the zucchini and place on the potatoes.Cover with turkey slices.It is better to use sirloin, it has fewer calories.
- Sprinkle with grated carrot chips, spices and salt.Pour in sour cream.
- Pinch the edges of the sleeve.Place on a baking sheet.Bake in the oven for 1 hour.190° mode.
fish dishes
Diet fish is easily and instantly absorbed by the body, which has a positive effect on weight loss processes.
baked mackerel
Tender and juicy mackerel cooked in foil is especially tender and has a delicate aroma.It contains 48.74 kcal per 100 g.Proteins – 4.47 g, fats – 3.26 g, carbohydrates – 0.4 g.
You will need:
- orange – 150 g;
- mackerel - carcass;
- spices;
- garlic – 3 cloves;
- yogurt - 2 liters without sugar.
How to cook:
- Gut the corpse.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the zest.Mix garlic cloves squeezed with a press with yogurt.Add the orange zest and juice.Sprinkle with spices.Mix.
- Place the carcass in the sauce.Rub all over.Let it act for half an hour.
- Fold the aluminum foil in two layers and wrap the fish, after spreading the sauce over the surface.
- Bake in the oven for 20 minutes.190° mode.
Baked sea bass
White fish is ideal for a diet menu.100 g contains 24.23 kcal.Proteins – 0.96 g, fats – 0.04 g, carbohydrates – 5.23 g.
You will need:
- Himalayan salt – 5 g;
- sea bass – 2 carcasses;
- lemon – 40 g;
- green onions – 1 piece;
- onion – 130 g;
- parsley – 7 g;
- fish seasoning;
- cilantro – 7 grams.
How to cook:
- Clean the corpses.Remove the entrails.Rinse and dry with a paper towel.
- Sprinkle with fish seasoning.Add a little salt.Grind.Let it act for 25 minutes.
- Place chopped green onions, lemon slices and herbs on the belly.
- Chop the onion.Spread the aluminum foil and place the onion half rings.Place the carcasses on top.Twist the aluminum foil.
- Simmer in the oven for 25 minutes.180° mode.
porridge
Cereals contain fiber.This valuable natural fiber does not dissolve in the body.Leaving the intestines, it takes with it a lot of unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
oatmeal
Cereal porridge is digested slowly, so you won't feel hungry for a long time after eating.Calorie content 130.88 kcal.Proteins – 3.93 g, fats – 1.9 g, carbohydrates – 24.81 g.
You will need:
- oat flakes – 120 g;
- salt – 1 g;
- water – 240 ml;
- dried fruits – 50 g.
How to cook:
- Boil water.Pour the cereal into a container with a lid.
- Chop the nuts.Add it to cereal.Pour boiling water over it.Wrap in a towel.Let it act for half an hour.
- Add a little salt.Mix.
While following the diet, drinking alcohol is prohibited.It saturates the body with artificial energy and does not allow the body to break down fatty tissue.
buckwheat
Cereals help cleanse the digestive system.Eliminates harmful compounds from the intestinal tract.Nutritionists advise against heat treating buckwheat.It contains 113.7 kcal.Proteins – 5.84 g, fats – 1.05 g, carbohydrates – 21.04 g (per 100 g).
You will need:
- buckwheat – 210 g;
- low fat kefir – 500 ml.
How to cook:
- Rinse the cereal with boiling water.Pour into a container.Pour in the kefir.
- Close the lid.Leave for a day.
curd dishes
Low-fat cottage cheese must be present in the diet.Nourish the body:
- calcium;
- protein.
Eat it with fruits, yogurt or use it as a filling in desserts.They also prepare delicious diet dishes.
casserole
The dish will lift your spirits in the morning with its incredible aroma and give you a boost of energy for the whole day.It contains 74.19 kcal per 100 g.Proteins – 9.77 g, fats – 1.56 g, carbohydrates – 4.9 g.
You will need:
- apple – 1 piece;
- low-fat cottage cheese – 220 g;
- fructose;
- bran – 1 tablespoon.spoon;
- cinnamon;
- unsweetened yogurt - 1 tbsp.spoon;
- vanillin;
- egg – 1 pc.
How to cook:
- Mash the cottage cheese.The dough should become soft.
- Cut the apples into slices after removing the peel.Add it to the cottage cheese.
- Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.Remove.
- Place on the form.Place in the oven.160° mode.Bake for 45 minutes.
Sírniki
The dish is suitable for the whole family.The calorie content is 199.9 kcal.Proteins – 13.7 g, fats – 7.21 g, carbohydrates – 19.04 g.
You will need:
- egg – 1 piece;
- semolina – 60 g;
- natural yogurt;
- honey – 30 ml;
- salt – 1 g;
- cottage cheese – 220 g.
How to cook:
- Pour the egg into the cottage cheese and honey.Add a little salt.Grind with a fork.
- Pour in the semolina.Remove.Let it act for half an hour.The cereal should swell.
- Form balls.Place in a steamer.Cook for 20 minutes.
- Place on a plate and cover with yogurt.
Menu for the week
The tables provide an approximate menu that you can independently adjust based on your taste preferences.
Monday:
| dish | drink | |
| tomorrow | oatmeal cooked in water with apple pieces – 200 g, cottage cheese – 50 g + honey – 10 ml | tea |
| Lunch | cottage cheese – 100 g (5%) | water |
| day | cheese soup – 250 g, tomato and cucumber salad with sour cream | water |
| snack | banana, almonds – 50 g | water |
| late | Boiled shrimp – 200 g, boiled egg, cucumber – 2 pieces, tomato – 2 pieces. | tea |
Tuesday:
| dish | drink | |
| tomorrow | buckwheat – 200 g, butter – 5 g, toast, tomato – 1 pc. | tea |
| Lunch | banana, persimmon 1 pc. | water |
| day | mushroom soup – 250 g, steamed chicken cutlet – 100 g, brown rice – 100 g | water |
| snack | vegetable salad – 200 g, yogurt dressing | water |
| late | mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday:
| dish | drink | |
| tomorrow | cottage cheese casserole – 150 g, dried apricots – 20 g, banana | coffee with milk |
| Lunch | natural yogurt – 100 ml, honey – 5 g, banana | water |
| day | soup with meatballs – 250 g, vegetable stew – 150 g, stewed chicken fillet – 50 g | water |
| snack | bread – 2 pieces, jam – 10 g, apple | kefir – 250 ml |
| late | baked chicken breast – 200 g, vegetable salad – 100 g, rice cake | tea |
Thursday:
| dish | drink | |
| tomorrow | cheesecake – 50 g, banana, cottage cheese – 100 g (5%) | tea |
| Lunch | apple, kiwi 2 pieces | water |
| day | Fish soup – 250 ml, boiled mussels – 200 g, cucumber – 2 pieces. | water |
| snack | cottage cheese – 100 g, nuts – 20 g, honey – 5 g | water |
| late | Baked haddock – 200 g, bread – 1 piece, cucumber – 1 piece, tomato – 2 pieces. | tea |
Friday:
| dish | drink | |
| tomorrow | rice – 200 g, cheese – 20 g, apple | tea |
| Lunch | baked apple – 3 pieces | kefir |
| day | Borscht – 250 g, boiled chicken fillet – 70 g, vegetable salad – 100 g | water |
| snack | cottage cheese – 100 g, banana | water |
| late | boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pieces, tomato – 1 piece. | tea |
Saturday:
| dish | drink | |
| tomorrow | cottage cheese – 100 g, honey – 5 g, toast – 25 g | coffee |
| Lunch | cookie – 50 g, apple | water |
| day | Buckwheat broth soup – 250 g, barley porridge – 150 g, beef stew – 50 g | water |
| snack | baked apple – 3 pieces, | Riazhenka |
| late | boiled chicken fillet – 100 g, tomato – 2 pieces, cucumber | tea |
Sunday:
| dish | drink | |
| tomorrow | buckwheat – 200 g, chicken cutlet – 30 g, boiled egg | tea |
| Lunch | apple, orange | water |
| day | mushroom soup – 200 g, baked chicken breast – 100 g, cucumber – 2 pieces. | water |
| snack | bread – 2 pieces, cottage cheese – 50 g, cucumber, tomato | water |
| late | baked turkey fillet – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories, you can quickly and permanently reduce excess weight.
Diet options for children.
Light, low-calorie foods are good for babies.The menu for adults is not suitable, since a growing body needs more calories to develop.
You can't feed your baby:
- meatballs;
- canned food;
- sausage;
- crackers;
- smoked meats;
- semi-finished products;
- fried foods;
- French fries;
- baked goods;
- sweets.
Important rules:
- Mayonnaise should not be added to dishes.It should be replaced with sour cream or yogurt.
- It is better to replace regular salt with sea salt and use it in minimal quantities.
- It is prohibited to give children carbonated drinks.
- Smoothies must be prepared.You can add berries and fruits to the composition.It is better not to use sugar.
Products that must be present in the diet:
- berries,
- cereals;
- fruit;
- legumes;
- vegetables;
- lean meat;
- milk products;
- fish;
- seafood;
- eggs;
- liver;
- bread.
Recommended drinks:
- gelatin;
- herbal infusion;
- natural fresh;
- cocoa with milk;
- still mineral water;
- tea;
- gelatin.
To some extent, the following is allowed:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Calorie intake per day:
| age | calories |
| 6-12 months | 800 |
| 1-1.5 years | 1330 |
| 1.5-3 years | 1480 |
| 3-4 years | 1800 |
| 5-6 years | 2380 |
| 11-13 years | 2860 |
| 14-17 years (children) | 3160 |
| 14-17 years (girls) | 2760 |
Before preparing any menu to lose weight, it is advisable to consult with a nutritionist.