PP recipes for losing weight at home. Recipes for weight loss for every day. Yogurt dressing for salads, meat, poultry, fish dishes

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and want to be prepared immediately!

Food is indispensable for any person on earth, because it provides everything necessary to maintain the health and development of the body. Trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, and stalls with “goodies” attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat properly, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious diet recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating – great way put your body in order, remove overweight and improve your health.

Every day in order to stay in good shape a person should consume more than 70 various substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced with plant proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine contains a large amount of meat, potatoes, bread, flour products, and also sweets. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

• age;
• intensity of life;
• place of residence.

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

1. Calorie balance. An important factor when drawing up a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also during compilation dietary nutrition you need to adhere to the system: how many calories you consume, so many you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
2. Diversity. You should always stick to a balanced diet. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
3. NO to overeating! The first step to losing weight is to accustom your body to eating small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to achieve good figure and good health.

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are needed for human body. They help breathing function, pump blood through vessels, work organs, and so on.

To determine the calorie content of foods, you need to know the following values:

• One gram of protein contains 4 calories;
• one gram of fat has 9 calories;
• one gram of carbohydrates – 4 calories;
• One gram of alcohol contains 7 calories.

Despite the fact that in alcoholic drinks contain calories, they are not nutritional elements.

To choose a dietary menu for yourself, you must first. Calculating them is simple: one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and getting an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products, and if you consume them, then in very small quantities:

• bakery products;
• sweet;
• pork, goose and duck meat, bacon, lamb;
• vegetable and butter, margarine;
• fatty dairy and fermented milk products;
• potato;
• store-bought juices, lemonades, cocktails, cocoa;
• alcoholic drinks;
• conservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products will not harm your body, but you won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of delicious and interesting recipes that use only plant ingredients is also increasing. For example:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g pumpkin, 50 g ground walnuts, 125 g plum jam, sugar and cinnamon to taste.

The dish is very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When creating your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

In any case, to eat properly you will have to cook at home, since in places Catering you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise eliminating the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, you need to consider the following recommendations:

1. You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
2. The dish should have an attractive appearance and pleasant taste.
3. Constantly dilute your diet with various vegetables and fruits.
4. Dairy products are eaten separately from main dishes.
5. Should only be prepared for one time.
6. Three hours before bedtime you should not eat anything.
7. Fruits and vegetables are consumed separately.
8. You need to get up from the table with a slight feeling of hunger.

Remember that all products used in preparation must be fresh and clean.

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

• Boiled eggs. 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 from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
• Low calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but will also be an excellent salad dressing.
• Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
• Legumes. A large number of antioxidants contained in beans will charge the body for new achievements.
• Flax-seed. Ground flax-seed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
• Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the 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 the best product for dietary nutrition.
• Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for home cooking

Of course, you can follow a dietary diet by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. l. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, and cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. l. 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. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop full menu for a week. This approach will help save time searching necessary 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. Example of a weekly diet:

Monday at 500 calories

• Morning: two chicken whites, half a grapefruit.
• Lunch: 200 g fresh vegetables.
• Day: 150 g of boiled chicken fillet, 150 g of vegetables.
• Afternoon snack: 250 ml of freshly squeezed juice.
• Evening: 200 g vegetable salad with chicken.

Tuesday at 800 calories

• Morning: 100 g of low-calorie cottage cheese, green tea.
• Lunch: local fruit.
• Day: 250 g of stewed vegetables with chicken fillet.
• Afternoon snack: a glass of low-calorie fermented milk drink.
• Evening: 100 g steamed beef, sweet pepper.

Wednesday at 500 calories

• Morning: egg white omelet, tea or coffee.
• Lunch: local fruit salad with yoghurt dressing.
• Day: 250-300 g of boiled chicken with red or brown rice.
• Afternoon snack: a glass of low-calorie kefir.
• Evening: 150 g beet salad, 100 g steamed fish.

1000 Calorie Thursday

• Morning: 120 g of cottage cheese, tomato, tea without sugar.
• Lunch: a glass of low-calorie fermented milk drink.
• Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables.
• Afternoon snack: half a grapefruit, green tea.
• Evening: a slice of cereal bread, 50 g steamed chicken, tomato.

800 Calorie Friday

• Morning: 150 g oatmeal, 70 g berries, coffee drink.
• Lunch: 100 g carrot salad.
• Day: 80 g buckwheat, steamed fish cutlet (50 g), 100 g vegetables, natural juice.
• Afternoon snack: fruit.
• Evening: 150 g of boiled beef, 70 g of fresh vegetables.

Saturday at 1200 calories

• Morning: oven-baked egg white omelette, tea or coffee.
• Lunch: 100 g cabbage salad.
• Day: 200 ml of vegetable soup, 100 g of boiled chicken fillet, 70 g of fresh vegetables.
• Afternoon snack: fruit, 50 g hard cheese.
• Evening: 200 g of baked fish with vegetables.

1000 Calorie Sunday

• Morning: boiled egg, 100 g of fresh vegetables.
• Lunch: 100 g fruit salad.
• Day: low-fat cream soup, a slice of toast bread, natural juice.
• Afternoon snack: three squares of dark chocolate, tea without sugar.
• Evening: 150 g of boiled chicken fillet, 100 g of stewed vegetables, tea.

Remember that for normal digestion you need to consume at least two liters clean water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you fill up and get the right “dose” of energy.

It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.

2. Buckwheat is a favorite product of those losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Porridge is prepared in three ways:

• cook over a fire in the usual way, but without adding butter or milk;
• pour boiling water over the flakes for 8 minutes;
• steam.

3. Kefir cocktails or smoothies will become a fashionable and healthy food for weight loss. They are easy to prepare and all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix everything and beat.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit can be placed in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in abundance.

If you don’t want to calculate the calorie content of each dish yourself, you can use or recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

• pumpkin – 150 g;
• large pear – 1 pc.;
• rice flour – ¼ cup;
• semolina – ¼ cup;
• baking powder – 1.5 tsp;
• ground almonds – 15 g;
• egg – 1 pc.;
• cream 33% - 1 tbsp. l.;
• cane sugar – 100 g;
• honey – 2 tsp;
• cinnamon – 1.5 tbsp. l.;
• cardamom – 0.5 tsp;
• ground nutmeg – 0.5 tsp;
• salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

It is very simple to prepare: several pieces of meat are cut and placed at the bottom of the pot. It is covered with zucchini, cabbage, herbs, peppers or tomatoes on top. Everything is filled with low-fat kefir, so that it does not reach the edge by one phalanx of the finger. Afterwards the pot is placed in an oven preheated to 180 degrees. After 40 minutes, lunch is ready.

Dietary analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat processed cheese in small pieces to the broth. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the white of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender and then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.

Vegetable pancakes with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

• rice paper – 8 sheets;
• funchose noodles – 12 g;
• chicken fillet – 75 g;
• medium carrot - half;
• medium cucumber - half;
• lettuce – 4 leaves;
• greenery;
• sesame or olive oil.

The dish is designed for two people and contains 172 kilocalories per 100 grams of product.

The rice paper is moistened and placed on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

Diet okroshka made with kefir is extremely popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect for replacing regular soup.

Recipe for okroshka on kefir with chicken. For preparation you need the following ingredients:

• low-calorie kefir – 2 l;
• greens – 10 g;
• chicken fillet – 2 pcs.;
• bell pepper – 2 pcs.;
• cucumber – 2 pcs.;
• carrots – 1 pc.;
• spices to taste.

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low calorie soup based mineral water . Ingredients for four servings:

• mineral water – 1.5 liters;
• jacket potatoes – 2 pcs.;
• fresh cucumber – 1 pc.;
• fresh radishes – 4 pcs.;
• doctor's sausage – 150 g;
• boiled chicken egg – 3 pcs.;
• low-fat sour cream – 100 g;
• low-calorie kefir – 100 ml;
• herbs, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, everything is poured on top mineral water. The soup is thoroughly mixed. Bon appetit!

Dinner

A diet dinner can be a delicious treat for your family. You can use fish, meat, vegetable salads and much more for it.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

• mackerel – 1 piece;
• low-fat yogurt – 100 g;
• half a small orange;
• garlic – 2 cloves;
• greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

• chicken fillet – 400 g;
• chicken egg – 1.5 pcs.;
• rice flour – 3 tbsp. l.;
• spices to taste;
• mayonnaise sauce – 2 tbsp. l.

The chicken fillet is washed, cut into pieces for chops, and beaten with a culinary hammer. For the marinade you need to mix the sauce, spices, crushed garlic. Brush the mixture on both sides of the chops and let the meat stand for 15-20 minutes. Afterwards, roll the pieces in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for this dish.

Looking at examples of dishes, you can immediately understand that dietary food can be tasty and interesting.

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that obesity in teenagers is normal. However, from excess weight V childhood will negatively affect the condition of joints, bones and internal organs in the future.

A dietary menu designed for an adult is absolutely not suitable for a child’s body.

You can imagine the following menu for 5 days

Monday:

• Breakfast: semolina pancakes, fruit.
• Lunch: egg salad with hard cheese, compote.
• Lunch time: light soup with meat broth, meatballs with buckwheat.
• Evening: fruit salad, jelly.

• Breakfast: omelette cooked in the oven, compote.
• Lunch: vegetable roll.
• Lunch time: baked potatoes with liver, vegetable juice.
• Evening: muesli with dried fruits, tea.

• Breakfast: salad with seafood, natural juice.
• Lunch: cottage cheese with pieces of fruit or berries.
• Lunch time: chicken broth, vegetable stew.
• Evening: cereal porridge, carrot salad.

• Breakfast: potato pancakes with sour cream.
• Lunch: fruit smoothie.
• Lunch time: borscht with chicken broth, a slice of toast bread.
• Evening: buckwheat porridge with milk.

• Breakfast: cheesecakes, herbal decoction.
• Lunch: fruit, yogurt.
• Lunch time: fresh cabbage soup, tomato, tea.
• Evening: cottage cheese with fruit, oatmeal.

Of course, you can create a menu for reducing your child’s weight yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Dietary recipes for a slow cooker

The multicooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the food.

Dietary meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to lose extra pounds you had to constantly eat boiled vegetables and pickled apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie dishes using a multifunctional kitchen device.

Advantages of using a multicooker for preparing diet food

• Products retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constant maintenance temperature regime, eliminates the need to reheat food.

A multicooker is a “smart” device that will allow you to eat healthy even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with your kitchen aid.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and pour hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g fresh mushrooms, 100 g carrots, one glass of rice, half a liter of water, 50 ml olive oil, crushing breadcrumbs.

The cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

• peeled pumpkin – 375 g;
• washed millet – 100 g;
• a pinch of salt;
• cane sugar – 2 tbsp. l.;
• butter – 35 g;
• glass of water;
• milk – 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in the heating mode for another half hour.

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Add half a glass of water and 150 g of dried fruits, sprinkle everything on top with sugar. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

For sweets low calorie dish you will need: half a kilo of peeled pumpkin, 200 g of sweet apples, 200 g natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and place them on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can treat yourself to eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

• eggplant – 250 g;
• half a large sweet pepper;
• 0.5 medium sized onions;
• chicken egg – 1 pc.;
• low-fat yogurt – 50 ml;
• one clove of garlic;
• olive oil – 0.5 tsp.

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of a baking bowl and place vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

To prepare four servings of cutlets you will need the following ingredients:

• eggplants – 0.5 kg;
• hard cheese – 50 g;
• chicken egg – 1 pc.;
• garlic – 1.5 cloves;
• white bread – 50 g;
• breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low calorie diet They use zucchini, as they contain only 17 kcal per 100 g of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the holiday table, but also a wonderful way to combat extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

• fresh White cabbage– 250 g;
• carrots – 1 pc.;
• apple – 1 pc.;
• greenery;
• olive oil;
• spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare diet salad with Chiken. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation you will need:

• chicken fillet – 220 g;
• garlic – 1 clove;
• tomato – 1 pc.;
• celery – 30 g;
• sweet pepper – 150 g;
• olive oil – 2 tsp;
• sea ​​salt – 2 g.

It's very easy to prepare. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

The salad can be served not only as an appetizer, but also as a main course.

Bakery

Even a strong-willed person will want to “break” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Add beaten egg whites to the dough. The dough is laid out on a baking sheet; future baked goods can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g dark chocolate, 200 g low-fat cottage cheese, 5 chicken eggs, 150 g rice-wheat flour, 50 g cocoa, 120 g nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is placed in a baking dish and placed in an oven preheated at 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Dessert

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will need the following ingredients:

• low calorie sour cream – 800 g;
• gelatin – 30 g;
• cane sugar – 200 g;
• fruit to taste – 150 g.

Making jelly is very simple. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

Of course, don't forget about fruit salads. Eating this low-calorie dessert for lunch will give you the energy you need for the whole day.

You can use any berries and fruits for the salad, but do not forget that the portion for one meal should not exceed the size of your palm.

Dietary recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in nutrition programs for weight loss. Based on low-fat cottage cheese, they carry minimal amount calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

This dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious dietary smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.

Rules for preparing diet smoothies

• Only fresh and low-calorie foods are selected.
• Ice “steals” the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
• It is better to dilute the finished cocktail with juices or fermented milk products.
• Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

1. Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content – ​​94 kcal per 100 ml.
2. 4 strawberries, 50 g banana, 100 ml kefir, one tablespoon of steamed oatmeal, beat in a blender. Sprinkle ground walnuts on top. Calorie content - 99 kcal per 100 ml.

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

Of course, it is impossible to list everything possible recipes for weight loss, but the best of them are collected in the following books:

• "Recipes. Dietary and vegetarian dishes";
• “Modern food. Desserts for those losing weight";
• “Modern food. We eat and lose weight”;
• “We lose weight with style.”

The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

Olya Likhacheva

Beauty - how gem: the simpler it is, the more precious it is :)

Content

Support normal weight, which corresponds to the physique, age, state of the body, is important and necessary. This matters not so much for external attractiveness, but for preserving the functionality of the body, promoting health, and longevity. There is a huge amount of information about healthy ways to lose weight. To achieve and maintain a positive result without harm to your health, learn to analyze weight loss options and choose the right ones.

A new level of metabolic control has been achieved with the release of the drug Reduxin ® Forte. The unique combination of sibutramine and metformin allows you to increase the effectiveness of weight loss, because... the drug reduces hunger, breaks down fats and carbohydrates, and enhances metabolism.

During the course of taking Reduxin ® Forte, the body of the person losing weight is reconstructed: new habits of proper nutrition are formed. That is why it is very important for patients engaged in weight loss to follow the duration of the course prescribed by the specialist.

Diet for weight loss

No matter how much newfangled weight loss products are advertised, you should not rely on their miraculous powers. Miracles must be created through your own actions. The basis of losing weight is unshakable - proper nutrition And physical activity. All this can be organized at home and fight extra pounds on your own.

The path to losing excess weight is long and difficult; it is different for everyone, so it is individual. There are no perfect options when it comes to losing weight. The main task of those losing weight is to have the right psychological attitude, clearly see the goal and not give in to difficulties, stock up on endurance and good mood. A properly organized process of losing weight can become an exciting learning experience, self-development, and self-education for everyone.

To create a diet, a specific goal is important - how many kilograms you need to lose, and what parameters you need to achieve. Body weight is not the only indicator that needs to be monitored. The volumes of the chest, waist, and hips are no less important. You need to take all the necessary measurements and record them, you can take a photo. With regular exercise, adipose tissue disappears and muscles begin to grow, so at a certain stage the mass may increase or remain unchanged. Reducing volumes is a more indicative and significant result.

Nutritionists advise everyone starting healthy weight loss to keep a food diary and plan all meals. To proceed, please consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Create a diet plan and strictly adhere to it.
3. Leave enough protein in your diet. This is important for maintaining muscle health. They are the main fat burners, loss should not be allowed muscle mass. Protein foods help maintain healthy skin, which should maintain firmness and elasticity while losing weight.
4. Organize (about 2 liters of clean water).
5. Strictly exclude sweet pastries and any other junk food from your diet while losing weight.
6. Choose healthy, healthy food that is tasty and easy to enjoy. Understanding how much vital energy and benefits it will bring to the body will make the reception healthy food good habit, way of life.
7. Weighing and measuring volumes will help you monitor the effectiveness of your weight loss program. This procedure should be carried out once a week. There is no need to be nervous and worry again. It is better to rejoice at even the smallest victory, to praise yourself for your perseverance and determination.

It is necessary to part with some foods and dishes for a while, and then minimize their consumption in the future. Foods that interfere with weight loss:

• salt, sugar;
• white bread, muesli;
• White rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fat);
• sweet fermented milk products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can obtain nutrients exclusively from food. They are necessary to maintain the vital functions and vitality of the body; it draws energy from them and recovers from them. How to start eating right? You will need to plan and analyze your diet, schedule your meals, and keep a diary. What information to analyze in the diary:

1. Write down the times of all meals and the meal “menu” (even if it’s crackers with tea). It is so easy to determine how many times and what food was consumed.
2. Record the amount of food eaten (approximate weight of dishes or “goodies”).
3. Reason for eating food. Everything is very clear with main meals and snacks in between. What about the other times?
4. Calculate the calorie content of foods eaten per day. You can find calorie counters on online websites. They make it easy to control the calorie content of your daily menu.

Analyzing your diet for several days will help you decide on the list healthy products. The transition to proper nutrition should be gradual. Replace fried with stewed or baked in the oven, sweet with fruit, white flour bread with bran or whole grain. Eating for weight loss does not allow for strong feelings of hunger. This is stress for the body; it will begin to store rather than give away. A glass of kefir at night will not do any harm if your bedtime is later. And for those with a sweet tooth, you can sometimes allow a spoonful of honey or a slice of dark chocolate. A positive attitude is more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and implemented:

1. Daily caloric intake must correspond to energy expenditure.
2. Nutrition should be varied and balanced to meet the body's daily needs for proteins, fats, carbohydrates, microelements and vitamins.
3. It is important to comply. This improves digestion, absorption of what you eat, and improves metabolism.

Diets for weight loss at home

Weight correction techniques have a rich arsenal of diets. None of them guarantee 100% results. Any diet means restrictions, a violation of the principles of rational nutrition, and stress. Every organism is individual, and it is difficult to predict its reaction to a stressful situation. Each diet has pros, cons, and contraindications. Analysis of several popular diets for quickly gaining a slim figure:

• . The basis of the diet is proteins, and fats and carbohydrates are kept to a minimum. One of the most effective. Allows you to quickly lose weight by digesting proteins, the body burns calories. There is no painful hunger. It has a lot of contraindications. A large amount of protein in food is an additional burden on the stomach, liver and kidneys, increases cholesterol levels, problems with blood pressure, joint diseases are possible.
• . The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss happens quickly. The menu requires strict adherence to the chosen diet; it is not recommended to consume additional liquid, as this provokes an even stronger feeling of hunger. Weight loss is largely due to fluid loss rather than fat breakdown. Extreme diets are carried out no more than once a month.
• . An interesting technique not only for losing weight, but also for cleansing the body. For 30 days a person consumes only liquid foods. In the first 10 days, the gastrointestinal tract is cleansed, and in the next 10 – the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the entire body from waste and toxins. Weight loss – up to 15 kg. Going without solid food for a long time can lead to digestive problems.
• . They are easy to implement and do not require large budget expenditures. You need to choose one of the permitted foods, which you can eat in any quantity. The weight will decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With its long-term use, part of the digestive glands atrophies, which leads to disruption of food absorption. Side effects will be minimal if the diet is short and a product suitable for a particular organism is selected.

Set of products for weight loss

With properly organized nutrition, the body receives all the necessary organic substances (or nutrients). It is important to maintain their balance, calculate the quantity and calorie content. The right diet for weight loss should include:

• Squirrels. These are the basic substances. They regulate metabolic processes, the body is built from them. Lean meat, fish, eggs, cottage cheese and other fermented milk products are protein foods.
• Fats. Their number needs to be reduced, but not completely eliminated. They are important for building cells and are the basis for the formation of many hormones. Omega 3, 6, 9 – healthy fats. There are many of them in sea fish, seafood, and olive oil.
• Carbohydrates. Source of energy. For weight loss simple carbohydrates(sweets, white pastries, potatoes) should be replaced with complex ones (cereals, dark flour products).

It is important to include fresh vegetables and fruits in your diet. Spices and drinks are good for weight loss. List of natural fat burners:

• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• red wine.

Proper nutrition menu for weight loss

The best way to lose excess weight is proper nutrition. It involves a tasty, varied, inexpensive, accessible balanced menu for the whole family, which helps reduce body weight and improve health. For most people who have struggled with excess weight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• It is impossible to exclude fats from the diet, but they must be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, flaxseed oil, olive oil, avocado;
• eat “slow” carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins must be present in the diet daily (their presence is mandatory on the dinner menu);
• It’s better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• Place food in small portions on small plates (it is advisable to weigh everything that is in the plate);
• the total portion weight for main meals is no more than 350-400 grams;
• you need to eat slowly (the saturation center is triggered after 20 minutes), concentrate on eating, chew thoroughly;
• the break between meals should not exceed 3 hours, so between main meals there should be healthy snacks, ideally breakfast, snack, lunch, snack, dinner;
• you should not skip main meals;
• You can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to overeat in the evening (also because metabolism slows down during night sleep);
• Eating food at the same time improves its digestion and absorption.

How to compose

Before you start drawing up a healthy nutrition menu, you need to determine the body's energy costs. The total calorie content of the daily diet depends on this. 2000 poops needed for a person with moderate physical activity. People with a sedentary lifestyle have an energy requirement of 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day, 30% of the daily amount of calories should come from breakfast, 5% from the first snack, 40% from lunch; 5% – for the 2nd snack; 20% - for dinner.
2. BJU should be presented in a ratio of 1:4:1.
3. The required amount of organic substances depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of work digestive system:
   • In the morning, the body needs energy, vitamins and minerals. Porridge, light protein products (for example, cottage cheese), and fruit are perfect for breakfast.
   • By lunchtime, the digestive organs are ready to process large volumes of food. The menu includes vegetable salad, meat dishes with a side dish of cereals, soups, borscht.
   • By the end of the day, digestion processes slow down. Fish is suitable for dinner, vegetable stew, lactic acid products.
5. Fruits, nuts, sandwiches based on whole grain bread are the best option for snacking.
6. Calorie content and nutritional value of dishes are calculated based on special tables that can be easily found on the Internet.

Sample diet for a week

From 5 convenient ready-made options detailed menu for a week to lose weight, study the first one. The transition to PP will definitely give a positive result. A scheduled menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further advice):

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

18 Mar 2016

Content

Using low-calorie weight loss meals made from simple foods, you can easily lose weight without going hungry. They are prepared in one of the “correct” ways - baking in the oven, boiling or steaming, and they turn out very tasty, healthy and low-fat.

Stuffed zucchini in the oven

• Time: 1 hour
• Number of servings: 4 persons.

For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.

Ingredients:

• zucchini (young) – 0.5 kg;
• lean meat – 0.25 kg;
• tomatoes – 0.2 kg;
• pepper (sweet) – 0.1 kg;
• carrots, onions – 75 g each;
• garlic – 1 tooth;
• dill, spices.

Cooking method:

1. Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
2. Grind the meat and vegetables through a meat grinder, season with spices, and mix.
3. Stuff the zucchini “boats” and place on a non-stick baking sheet.
4. Bake the dish in the oven for 20 minutes, temperature – 200˚C.

• Time: 40 min.
• Difficulty: Easy for beginners.

Please note that low-calorie recipes for weight loss should contain a minimal amount of salt, and if possible, it is better not to add it at all.

You can add carrots to this soup, but then you need to cook it longer.

Ingredients:

• water – 1 l;
• cauliflower– 0.7 kg;
• onion, chili pepper - 1 pc.;
• spices, green onions.

Cooking method:

1. Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
2. Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
3. Puree with a blender, add a little salt and pepper, and stir.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Number of servings: 5 persons.
• Difficulty: Easy for beginners.

For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.

Ingredients:

• pollock (fillet) – 1 kg;
• flour (wheat) – 2 tsp;
• water, soy sauce - ½ tbsp each;
• sour cream (low fat content) – 0.35 kg;
• cheese (cream or curd) – 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

1. Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
2. Marinate the carcasses in soy sauce for 15 minutes.
3. Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
4. Separately, fry chopped onions and carrots in hot oil, add any spices.
5. Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
6. Bake the dish in the oven for 50 minutes, temperature – 180˚C.

Cottage cheese salad

• Time: 15 min.
• Number of servings: 1-2 persons.
• Difficulty: Easy for beginners.

Since this recipe is intended for weight loss and should be as low-calorie as possible, choose fermented milk products with a low fat content for the salad.

Ingredients:

• cottage cheese – 80 g;
• sour cream – 30 ml;
• tomato, cucumber – 1 pc.;
• lettuce leaves, fresh herbs, salt.

Cooking method:

1. Wash the vegetables, cut into pieces of any size and shape, chop lettuce leaves and greens.
2. Mix them with the rest of the ingredients and stir.

Strawberry marshmallow

• Time: 3 hours 15 minutes
• Number of servings: 3-4 persons.
• Difficulty: Easy for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.

Ingredients:

• strawberries – 0.2 kg;
• gelatin – 1 pack;
• stevia – 1 tsp;
• lemon – ½ pc.

Cooking method:

1. Puree the strawberries in any convenient way.
2. Add gelatin, stir, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
4. Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mixture with a mixer.
6. Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
7. Let it set in the refrigerator for 3 hours.

Video

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

Recipes dietary dishes for weight loss, which any housewife can prepare at home! Dietary recipes for weight loss - it's simple and delicious!

Low calorie diet – The best way lose weight without harming your health. Unlike express methods aimed at fast weight loss, the weight is slowly but steadily coming off. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.

Principles healthy eating forced to adhere to certain food preparation technologies. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.

Vegetarian pumpkin soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.

Broccoli soup

Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather, it is better to prepare cold Spanish soup. Ingredients:

• 4 tomatoes;
• 2 cucumbers;
• 1 bell pepper;
• sparkling water;
• spoon lemon juice;

The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:

• onion, carrot, pepper - 1 piece each;
• cheese – 50 g;
• a glass of yogurt;
• vegetable oil – 2 tablespoons;
• egg.

Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour in a mixture of fermented milk product and beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.

Stewed fish

Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

IN protein dish 130 kcal. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.

Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Calorie content – ​​350 kcal in 2 servings. Place 250 pieces of meat in cold water and skim off the foam after boiling. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.

Vegetable dishes

Plakia recipe. Calorie content - 130 kcal/100 g.

• 200 celery root;
• large onion;
• 2 liters each vegetable oil, lemon juice.

Peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

• flour – 50 g
• milk – 300 ml;
• cheese – 150 g;
• eggs – 2 pieces;
• white pepper and a pinch of nutmeg.

Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

• 1 zucchini, pepper, eggplant;
• 4 medium tomatoes;
• onion and garlic;
• a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.

What to prepare for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.

• cottage cheese 1% - 200 g;
• a spoonful of bran and yogurt;
• 1 egg and 1 apple;
• a pinch of vanillin or cinnamon.

Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.

Chocolate cheesecake

The dessert contains only 95 kcal. Take:

• 15 g agar-agar or gelatin;
• 2 full spoons of cocoa and honey;
• 400 g village cottage cheese;
• 100 ml low-fat milk.

The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.

Fat burning cocktail recipes

Choose from 6 recipes. The ingredients are taken per glass of liquid.

• Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
• Kiwi + 2 slices of lemon, mint.
• Mint leaves + 7 parsley branches.
• Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
• Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
• Apple cider vinegar + spoon of honey, cinnamon stick.

Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Spend on smoothies fasting days, drink cocktails instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.

What's your favorite diet recipe?

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more enemies of diets among professional nutritionists. Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth it slim figure. This doesn't mean at all that beautiful figure It shouldn’t be, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

Following the principles healthy image life and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
• Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and engage physical exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories consumed daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 cup;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!