Diet food recipes for weight loss. diet vegetable pancakes

Diet recipes for weight loss will come in handy when you want to eat deliciously and at the same time not add extra pounds to yourself. They can be used not only by those who seek not to harm the figure, but also by those who simply lead a healthy lifestyle.

If you are losing weight or diet food is shown to you, this is not a reason to be sad. Diet recipes for weight loss will help rejuvenate and improve the body.

In order to dispel the myth about the monotony of dietary nutrition, your attention is provided with a whole selection of various dishes that have one common and very significant feature - low calorie content.

Weight Loss Diet Recipes: Breakfast

In different countries of the world, breakfasts may vary. But they must certainly be light, fast and belong to the “cooking at home” category.

Diet shakes are great for a morning snack. In addition, they are an excellent tool for weight loss.

Drink kefir 20 minutes before meals. This is a great belly slimming product. According to another version, a drink with spices is advised to drink after a meal, as it speeds up the metabolism.

Using the rule of the golden mean, you can drink part before meals, and the rest after. Prepare the cocktail just before drinking.

Ingredients:

• 200 gr. low-fat kefir;
• 4 g cinnamon powder;
• 6 g grated ginger;
• 1 g red pepper.

How to make a cocktail with kefir and cinnamon:

1. Combine all spices and add them to kefir.
2. Stir the drink thoroughly with a spoon.

Cocktail "Orange"

Slimming smoothies are not desserts, but they can be very tasty and attractive. Cocktail "Orange" is suitable even for children. The drink is made from orange-colored vegetables and fruits.

So the ingredients are:

• 1 bell pepper;
• 1 carrot;
• 1 persimmon;
• 100 g of yogurt or kefir.

Cooking process:

1. Mix all ingredients in a blender. If not, use a fine grater.
2. Pour the crushed mass into kefir. The cocktail is ready!

You can make it with pumpkin, dried apricots and nuts. There are a lot of options.

Cocktail "Cucumber"

This is a highly fortified drink. Therefore, it is especially recommended for teenagers. And, of course, you don’t have to fight with calories in kefir - it’s only 31 kcal per 100 grams of product.

Ingredients:

• 1 fresh cucumber;
• 100 g green peas;
• 5 broccoli florets;
• 3 slices of ginger;
• 100 g of kefir or mineral water.

How to make a cucumber cocktail:

1. Cut cucumber and broccoli into pieces.
2. Put them and other components in a blender and fill with kefir.
3. Shake the cocktail so that it becomes homogeneous.
4. If the cocktail is too thick, add more liquid.

Diet salads: recipes for weight loss

The first place in terms of effectiveness is occupied by salads made from cabbage. However, the reasoning that such dishes are unattractive is erroneous. After all, for cooking, you can use various types of cabbage.

red cabbage salad

Ingredients:

• 0.5 fork of red cabbage;
• 2 medium carrots;
• vinegar at the bottom of a glass, diluted with water;
• 0.5 tsp salt;
• 1 tsp granulated sugar;
• 0.5 fresh lemon;
• 1 tsp sunflower oil.

During cooking, take into account the peculiarity of red cabbage: it is superior in rigidity to white cabbage. To make the salad juicy, it needs to be kneaded very strongly.

How to prepare salad:

1. Chop the cabbage very finely.
2. Suppress it with salt. You can use a blender or food processor.
3. Chop carrots on a coarse grater.
4. Mix everything thoroughly and add sugar.
5. Now make the gravy: combine vinegar with lemon juice. This dressing has a sweet and sour taste, so the salad will turn out very piquant. You can do without lemon. It will still be very appetizing.

Chinese cabbage salad

Beijing cabbage is often used in dietary salads. By itself, it is much more tender and softer than the white one. This light and tasty dish belongs to the Mediterranean cuisine.

Ingredients:

• 6-7 leaves of Beijing cabbage;
• 10 green olives;
• 300 g of any soft cheese (Feta, Adyghe, brynza);
• 2 tbsp. l. olive oils;
• 1 tsp lemon juice.

How to prepare salad:

1. Remove the rough center from the kale leaves.
2. Rinse the sheets well and cut into cubes.
3. Finely chop the olives.
4. Combine cabbage and olives in a bowl.
5. Drizzle vegetables with lemon juice and olive oil.
6. If the cheese is not salty, put salt in the cabbage.
7. Grate the cheese on a fine grater into crumbs. Lay it on top of the cabbage.
8. Garnish salad with olives and lemon wedges.

Diet salad "Salute" with cabbage

Salut for weight loss "Salute" is very low-calorie, and its recipe is simple and affordable. The dish is prepared very quickly, because the products do not require heat treatment.

Ingredients:

• 1 apple;
• 1 cucumber;
• 1 pear;
• 1 carrot;
• 200 g white cabbage;
• 1 tomato;
• 0.5 lemon;
• 1 tsp salt;
• 3 tbsp olive oils.

How to prepare salad:

1. Cut all the elements or just chop.
2. Mix thoroughly.
3. Drizzle with olive oil.

This is an everyday salad option. If you want to decorate a festive table with a dish, use a cheese knife to cut carrots, pears, apples, cucumbers. Lay out the curly particles in a certain order so that they resemble a salute.

Diet salad with fish and beans

Ingredients:

• 1 beet;
• 2 carrots;
• 2 potatoes;
• 100 g white beans;
• 1 cucumber;
• 100 g of herring;
• 1 onion;
• 75 ml of olive oil;
• 30 ml red wine vinegar;
• 20 g mustard;
• 5 g black ground pepper;
• 5 g sea salt;
• 2 soaked apples.

How to make a vinaigrette:

1. Soak white beans in ice water and leave overnight.
2. Boil the beans in a large container until tender.
3. Wash potatoes, beets and carrots.
4. Drizzle vegetables with olive oil, pepper, salt, sprinkle with herbs and wrap in foil.
5. Roast vegetables in a preheated oven. They can also be cooked in a steamer. So, they will keep their vitamins.
6. Cool vegetables, peel and finely chop.
7. Make the dressing as follows: combine olive oil, vinegar, mustard, ground pepper and mix thoroughly.
8. Cut the herring into thin strips. Apples, cucumber and onion - cubed.
9. Add white beans and mix thoroughly.

Salad with chicken and cucumber

This salad with a calorie content of 100 kcal per 100 grams is perfect for dinner if you add more greens to it.

So, you will need:

• 1 boiled chicken breast;
• 1 apple;
• 1 cucumber;
• juice of half a lemon;
• 3 art. l. olive oils;
• bunch of fresh herbs.

How to cook:

1. Cut the chicken breast, apple and cucumber into squares.
2. Finely chop the greens.
3. Combine lemon juice, olive oil, pepper and salt.
4. Dress the salad with the prepared dressing.

The calorie content of salads is very low: cabbage with olive oil is only 32-38 kcal per 100 grams. Vegetable vinaigrette with butter - 61 kcal per 100 grams. Thanks to such a caloric content, dishes can be consumed in almost unlimited quantities.

Fresh salads are included in the diet menu from Svetlana Fus. The nutritionist has developed her own nutrition system, which, by and large, is a set of rules for a healthy diet.

The advantage is that the diet does not contain exotic and expensive products. Ms. Fus's personal weight loss experience inspires confidence in thousands of followers.

Diet soup for weight loss: recipes

Diet soup with celery

This soup is suitable for eating and for breakfast too, it is so light and tender.

Ingredients:

• 1 liter of thick tomato juice;
• 2 cloves;
• 1 bay leaf;
• 0.5 tsp dill seeds;
• 0.5 tsp dried basil;
• 0.5 tsp oregano;
• 4 black peppercorns;
• 0.5 tsp dried or fresh dill;
• 2 celery stalks;
• 0.5 tsp sugar and salt;
• 0.5 tsp lemon juice.

How to make celery soup:

1. Mix all herbs with tomato juice.
2. Close the pot with a lid and refrigerate for 12 hours.
3. Then put the soup on the stove and boil for 10 minutes.
4. Remove from fire, strain.
5. Add diced celery to the soup. Eat ready-made soup hot.

Broccoli soup for weight loss

Ingredients:

• 300 g broccoli;
• 1 onion;
• 500 ml of vegetable broth;
• 200 ml of milk (or cream);
• 1 st. l. white flour;
• 50 g butter.

How to make broccoli soup:

1. Finely chop the onion and fry it in butter until browned.
2. Cut broccoli into florets and dip into boiling broth.
3. Cook until done.
4. Now place the broccoli in a blender and chop.
5. Put the broth back on low heat and add chopped broccoli, flour, milk, salt and pepper to it.
6. Bring the soup to a boil.

In the same way, you can cook soup from zucchini, potatoes, cauliflower, pumpkin and other vegetables.

Such vegetable soups contain an average of 41 kcal per 100 grams of product. With the calculation of calories, it becomes clear that thanks to such food, you can lose weight very quickly.

Pea soup

Traditional pea soup cannot be classified as dietary, as the combination of meat broth and peas provides a high calorie content. However, there is a simple recipe in which you can not use meat.

Ingredients:

• 1 cup dry peas;
• 4 potatoes;
• 1 carrot;
• 2 heads of onions;
• 50 g olive oil;
• 1 bay leaf.

How to make pea soup:

1. Pour the vegetable broth over the peas and simmer.
2. Chop onions and carrots. And then fry them in olive oil.
3. Cut the potatoes into cubes and put on the peas.
4. When the water boils, add carrots and onions to the soup. Salt and pepper. Please note that the peas are cooked for 1 hour until fully cooked.

Soup with fish

Ingredients:

• 100 g fish fillet;
• 1 potato;
• 0.5 carrots;
• 0.5 parsley root;
• 1.5 liters of water;
• a bunch of greens, salt to taste.

How to cook fish soup:

1. Boil the fish fillet.
2. Pour chopped vegetables with ice water and bring to a boil.
3. Cool the broth with vegetables and add the fish fillet.
4. Finely chop the greens and put them in the soup.

Diet food: recipes for weight loss

Turkey with vegetables

Dinner meal can be prepared from turkey in 50 minutes.

Ingredients:

1. 800 g turkey fillet (it is best to take the pulp, for example, from a turkey leg);
2. 1 onion;
3. 1 carrot;
4. 2 tbsp. l. sunflower oils;
5. 1 paprika;
6. 1 jar of canned champignons (you can use 300 g of fresh ones);
7. a sprig of greens (dill, parsley);
8. 1.5 tsp salt.

How to cook a turkey step by step:

1. Cut the turkey into 4cm x 4cm slices.
2. Onion cut into small cubes. Mushrooms - plates, and carrots and paprika - straws. If the mushrooms are too small, leave them whole.
3. Heat oil in a frying pan and lightly brown the meat.
4. Transfer the meat to a fireproof container and season with salt.
5. Simmer the vegetables in the pan with the remaining oil.
6. Transfer the vegetables to the meat and spread evenly over the surface.
7. Salt and pepper a layer of vegetables.
8. Preheat oven to 150°C.
9. Wrap the container with meat in foil and place in the oven. Bake for about 30 minutes.
10. Remove the container from the oven, sprinkle the meat with finely chopped herbs. Serve the dish with white rice.

Hercules porridge

Diet cereals are a great way to lose weight. They are a source of carbohydrates and charge the body with energy for the whole day.

Among the cereals for weight loss, the first places are occupied by: oatmeal, buckwheat, millet, barley, oatmeal and lentil porridge.

Ingredients:

• 1 glass of hercules;
• 3 glasses of water;
• salt to taste.

How to cook oatmeal porridge:

1. Sort out the cereal from the garbage. Then rinse several times in cold water. And after that, pour cold water into the cereal so that it covers the cereal by 2 fingers (or whoever is easier - 3 cups of water). Then salt.
2. Boil the grits in the liquid until it thickens. This will take about 7-10 minutes.
3. Let the porridge brew.

Other cereals should be cooked according to the same method: for 1 glass of cereal, spend 2-3 glasses of water. The advantage of these dishes is that they can be prepared instantly in a slow cooker. It is customary to eat porridge for breakfast, lunch or dinner.

Eggplant with cilantro recipe by Pierre Ducane

If you are a fan of the Pierre Dukan diet, cook eggplant with cilantro. Diet according to Dukan is a protein diet. But in order to replenish carbohydrates, the body somehow requires dishes from vegetables.

Ingredients:

• 5 eggplant;
• 5 tomatoes;
• 0.5 bulbs;
• 2.5 tsp chopped cilantro;
• 5 g red ground pepper;
• black pepper and salt to taste.

How to cook eggplant:

1. Preheat oven to 200°C.
2. Cut 3 eggplants, wrap them in foil and steam for 20 minutes.
3. Slice the remaining 2 eggplants. Boil them in lightly salted water.
4. Cut the baked vegetables into small slices and mix with onions, cilantro and finely chopped tomatoes.
5. Place the vegetables in a saucepan and simmer over low heat.
6. Peel the boiled eggplants, cut them and put them on the stewed vegetables.
7. After 10 minutes, remove the dish from the heat. Serve it hot or chilled. Rice makes a great side dish.

Diet dinner for weight loss: recipes

carrot casserole

Ingredients:

• 6 to 8 carrots;
• 1.5 cups of cream;
• 4 tbsp. l. butter;
• 1 st. breadcrumbs;
• 4 eggs;
• salt to taste.

How to cook carrot casserole:

1. Remove the skin and cut the carrot into thin strips.
2. Stew carrots for about 20 minutes.
3. Pass the vegetable through a sieve or chop in a blender.
4. Dip crackers in cream and keep them there for 40 minutes.
5. Mix carrots, croutons and 1 tbsp. l. butter, previously pounded with yolks.
6. Beat the whites separately, add them to the carrot mass and salt a little.
7. Grease a baking dish with butter and then sprinkle with breadcrumbs.
8. Put the casserole in there.
9. Drizzle vegetable oil on top.
10. Preheat the oven and bake the dessert for 20 minutes.
11. Serve the finished casserole for dinner with sour cream.

By the same rules, you can make a casserole from fish, chicken, cottage cheese, meat. The bottom line is to prepare minced meat from products and mix it with beaten eggs.

It is convenient to bake such a mixture in an oven. You can cook vegetable casserole. For example, from pumpkin, zucchini, apples.

Diet Easter

Ingredients:

• 1 kg low-fat cottage cheese;
• 0.5 cups of sour cream;
• 150 g butter;
• 100 g of powdered sugar;
• various dried fruits and candied fruits.

How to cook Easter:

1. Put the cottage cheese under oppression for 4 hours. This will drain excess liquid.
2. Rub the cottage cheese through a sieve.
3. Rub powdered sugar into butter and add to curd.
4. Put sour cream, dried fruits and candied fruits there.
5. Mix everything well and put in a specially prepared mold.

This dish is crispy and has an even crust. Since the chicken is not fried in fat, its meat retains all the beneficial properties.

For cooking, you will need a bottle, but not a plastic beer bottle, but a glass one. Calorie content: 241 kcal per 100 grams of product.

Ingredients:

• 1 kg chicken carcass;
• 1 lemon;
• 3 tsp herbs from Provence;
• 1 tsp salt, pepper.

How to cook bottled chicken:

1. Prepare the bird: remove excess subcutaneous fat, coat the carcass with herbs, pepper, salt inside and out. Make cuts on the breast and hide the wings there so that they do not burn.
2. Take a glass bottle and fill it two thirds with water. Place lemon wedges and a handful of Provence herbs inside. Under the influence of high temperature, the water will evaporate, this will give off a delicious aroma.
3. Put the carcass on the bottle and place in a hot oven for 1 hour. The oven must be at 200°C.

• How to understand that the meat is ready? When pierced with a wooden toothpick, clear juice will stand out.
• After you take the chicken out of the oven, let it rest for 10 minutes. Then you can cut it into equal pieces.
• As a side dish, chicken is suitable for rice, baked potatoes or vegetables.

dietary fish

Ingredients:

• fish;
• 1 lemon;
• 2 tbsp. l. soy sauce;
• 3 art. l. olive oils;
• sesame seeds;
• 1 jar of olives;
• 8 lettuce leaves;
• 1 bay leaf;
• black peppercorns;
• 1 onion;
• salt.

How to cook fish:

1. Stew or bake the fish, adding bay leaf, onion and black pepper.
2. Divide the finished carcass into portions and remove the bones.
3. Arrange lettuce leaves on a platter and fish pieces on top.
4. Drizzle the dish with olive oil, soy sauce, lemon juice and sprinkle with sesame seeds.

Having decided to lose extra pounds, a girl may not exhaust herself with diets. For rapid weight loss, it is enough to switch to a diet that allows you to effectively control body size. Today there are many recipes for dishes that can satisfy the most demanding taste. cook diet food for weight loss at home won't be difficult. Among the inhabitants, the opinion has taken root that low-calorie food does not have a special taste. Eating food off the menu is difficult. In addition, a person constantly experiences a feeling of hunger. The opinion is wrong.

The diet is based on low-calorie foods. They are diverse and not only help to get rid of extra pounds, but also deliver gastronomic pleasure. Dietary food for weight loss allows you to reduce the waist due to the fact that, when it is consumed, more energy is spent than it enters the body. To speed up getting rid of extra pounds, a girl will have to do math while eating and start counting calories.

The application of the method will allow a woman to independently make a balanced diet. Let's talk about recipes that allow you to quickly lose weight and develop your own menu for proper nutrition.

Recipes for the first

Eating diet soups will allow you to quickly get rid of extra pounds. Menu items are almost calorie free. The composition of soups includes many useful products that help improve the body and improve metabolism after eating. Recipes of dietary dishes for weight loss for every day will help the fashionista eat deliciously and quickly get rid of excess weight.

When preparing first courses from a low-calorie menu, a number of rules should be observed:

• products must be fresh,
• seasonings added to enhance the taste should consist of natural ingredients,
• minimum salt should be added to the dish,
• use the soup immediately after its preparation,
• dishes should be cooked on vegetable broths.

Compliance with the rules for preparing dishes from the menu will allow you to get a delicious food product without gaining weight.

Zucchini soup-puree

Starting the preparation of a low-calorie dish, you should take a glass of water and pour it into a saucepan. Bring liquid to a boil. Then you need to cut the skin from the zucchini and divide the cauliflower into inflorescences. Vegetables should be cut into cubes, placed in boiling water and boiled until softened. In parallel, you need to finely chop the onion and fry it in olive oil. Chop the tomatoes and add them to the pan.

Vegetables that were previously boiled should be removed from the pan and transferred to a container. You also need to put onions and tomatoes there. The mass should be crushed to a puree state. Transfer to a plate and sprinkle with herbs. The soup is ready.

Diet borscht

Having taken up the preparation of a light dish from a low-calorie menu for dinner, a woman should boil beans, cabbage and potatoes. When the liquid in the pan comes to a boil, according to the recipe, the fire should be reduced and the dish should be left to simmer.

During cooking, place in the pan:

• beets,
• carrot,
• pepper,
• garlic.

Vegetables must be finely chopped and begin to fry over low heat.

Note! Oil must not be used during the frying procedure. Alternatively, you can add some water to the pan.

When the mixture reaches readiness, it must be added to the pan in which the vegetables were cooked. A dietary dish needs to be darkened a little, add a little greenery to it and serve.

Soup with basil

Basil soup is a simple, inexpensive dish. It should be on the menu of every fashionista. To prepare the dish, you need to take an onion, finely chop and fry it in a pan in butter. Add green peas and a little vegetable broth to the vegetable. The dish should be cooked over low heat for 20 minutes. When the time is up, you need to grind the green peas and move them to a container with broth. The resulting mass must be brought to a boil. Then you need to add basil and cream to the dish.

The second dietary dishes from the menu for weight loss

The second dietary dishes are easy to prepare. These are simple and delicious recipes for proper nutrition. Food should be included in the usual menu. You can cook diet food for lunch and dinner from a low-calorie menu in a slow cooker. Vegetable dishes from the low-calorie menu should fit tightly into the fashionista's menu. The systemic use of dietary food will have a beneficial effect on the figure of the girl and the general condition of the body.

Zucchini with vegetables

To prepare a dietary dish, you need to take a zucchini, peel and core and cut. Then you should take carrots and peppers and chop them too.

Note! Vegetables are best cut into cubes.

Vegetables prepared for a dietary dish should be placed in a pan and lightly fried over low heat. You can add salt and spices to taste. Place the prepared filling in the core of the zucchini, and send the vegetable itself to a baking sheet. Place the diet food in the oven and cook for 20 minutes.

Beans with mushrooms

The hostess will need to spend no more than 30 minutes on cooking. To bring the recipe to life correctly, the girl must study the photo of the finished dish. You need to take an onion, finely chop it and fry it.

Note! To spice up the dish, add a little garlic to the vegetable.

Then, according to the recipe, mushrooms and green beans should be added to the dietary mass. Sprinkle with salt and pepper to taste. Then you need to take red beans, drain the liquid from it and add to the dish. Cook diet food for 5-7 minutes over low heat. At the end, you need to add parsley to the vegetables. Can be served on the table. Diet food diversifies the usual menu of a fashionista and will help you lose weight quickly.

Cutlets with turkey and onions

If a girl wants to cook a hearty diet meal, then light turkey cutlets are the easiest option. Following the recipe, the hostess should cut the meat into large pieces. Then you should chop the greens and divide the onion into 2 halves. In parallel, you should take a slice of bread and soak in milk. Grind the components and mix with each other.

Note! To perform the procedure, you can use a blender or meat grinder.

To continue cooking a dietary dish, heat the pan and lay out pre-made cutlets. When they are browned on both sides, the cutlets must be stewed for 5 minutes until cooked.

Diet sweets from the menu

If a girl wants to get rid of extra pounds, this does not mean that she cannot treat herself to goodies. There are many dietary dishes that will bring gastronomic pleasure and will not contribute to the appearance of excess weight. Following the recipe, the girl will be able to quickly prepare a light dessert.

Curd dessert with fruits

To bring the yummy diet recipe to life, you will need to take 2 types of cottage cheese and mix with each other until an air mass is obtained. Take an additional container, pour gelatin into it, pour it with hot water and leave for 10 minutes. Water should be poured into the curd and mix well the resulting mass.

Note! If the product is too thick, it should be diluted with diet yogurt.

Cut the fruit into slices, previously peeled, and put on the bottom of the dish. Pour over the curd mixture and refrigerate overnight. Decorate a diet dessert with berries and fruits. The dish can be served on the table.

Pafre

To prepare the dish, you will need to take several types of any fruit. Peel off the skin and chop finely. Chop pistachios. Muesli should be placed at the bottom of the glass, and pour yogurt on top.

Then you need to post:

• fruit layer,
• muesli layer,
• layer of yogurt
• layer of berries.

Pour dietary dessert with honey and sprinkle with pistachios.

Curd ice cream

To prepare a dietary dish, you will need to take cottage cheese and add yogurt to it. The product will make the mass softer and softer. Mix ingredients and bring to a paste. Cut prepared fruit. Add them to the mass along with a spoonful of cocoa. The product must be mixed well again and whipped, and then placed in the refrigerator.

Note! Refrigerate the mass should be no more than 3 hours. To make the dessert loose, it needs to be stirred every 30 minutes until ready.

After the expiration date, the dietary product can be taken out of the refrigerator and, pre-decorated with fruit, served on the table.

Salads for weight loss

Salads are a classic dish that allows you to saturate the body with vitamins and get rid of extra pounds. Diet recipes involve the use of a minimum of spices and flavor enhancers. Despite this, the dishes are juicy and nutritious.

Fresh zucchini salad

Wash the vegetables and then cut the zucchini and peppers into small pieces. Carrots and cabbage should also be chopped. These products should be cut into strips. Tomatoes must be divided into quarters, and chopped greens. All products should be mixed with each other, and then add a little pepper and salt to taste.

Note! As a dressing, you can use olive oil with garlic.

The finished diet dish should be left for 10 minutes. During this period, the salad will have time to infuse. Can be served on the table.

Salad with kohlrabi and Korean carrots

For cooking, you need to mix wine vinegar with a spoonful of purified water and spices. Then you need to take Beijing cabbage and finely chop it. Kohlrabi must be peeled and chopped to a straw state. Carrots must be chopped on a grater, and then added to the rest of the vegetables. When the products are together, they should be poured with a pre-prepared dressing, mix the ingredients and serve.

young cabbage salad

Young cabbage salad is a diet food for weight loss. To bring the recipe to life, you need to take young cabbage and chop it finely.

Note! To make the product softer, you should take a little salt and mash the vegetable with it.

Then you need to finely chop the dates and fry the sesame seeds. Oil must not be used during the process. Next, you need to wait until the product has cooled down and mix all the ingredients together. Top the diet dish with feta. As a dressing, you need to use a mixture of olive oil and lemon juice. To decorate the dish, you can sprinkle with sesame seeds. Diet salad can be served on the table.

Diet drinks

Properly prepared diet drinks can be an alternative to snacking. Rich in nutrients, they will effectively satisfy the feeling of hunger without gaining extra pounds. You don't have to spend a lot of time preparing a drink.

Green tea with lemon and ginger

To prepare a diet drink recipe, you need to add ginger and lemon peel to a container of water. Put the future drink on the fire and bring to a boil. After completing the procedure, the drink should be boiled without a lid for another 10 minutes.

Note! If a girl cannot drink a diet drink without sugar, she can use its substitute.

Then you should put green tea bags in a teapot and pour it with the resulting broth. Before use, it is necessary to let the mixture brew for 1-3 minutes.

Compote

For 2 liters of water, add any fruits or berries. Honey can be used as a sweetener. Put the drink on the fire and cook until tender.

Water with lemon

To prepare a drink, you need to take a jug of water and add the juice of 1-2 lemons to it. Sugar should not be added.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

The approach to weight loss described in the article, I consider one of the most optimal. First, it does not require fasting, which is extremely harmful when trying to lose weight. Secondly, with a well-designed menu, the body receives all the necessary vitamins, minerals and nutrients. This means that he does not experience the stress that he has to face in the case of strict diets.

If you are thinking about diet meals, be sure to learn the principles of healthy eating. Figure out which foods contain the most calories and have the highest glycemic index. They prevent weight loss and contribute to weight gain. Eliminate such foods from the diet, and instead eat more diet foods.

But do not forget that the food consumed should contain all the biologically active substances necessary for the body. In most dietary dishes, they are not enough or not at all. Therefore, in addition, eat foods enriched with nutrients, vitamins and minerals. Better yet, go to a nutritionist so that he picks up an individual weight loss program for you. The doctor will make a menu, and also tell you what you can eat and what you can’t. Believe me, this will be the most effective.

The results of eating diet foods

Replacing the usual dietary dishes, the girl will soon notice that the excess weight will begin to go away. Metabolism is normalized after eating, and lightness will appear in the body. To lose weight faster, you can combine a low-calorie diet with physical activity. This will increase daily energy expenditure and accelerate the loss of extra pounds.

Note! Do not consume more than 1100 calories daily. Scientists have found that this is how much is spent on the functioning of the body. Exceeding this mark, even with dietary nutrition, can lead to weight gain.

Dietary nutrition should become the usual diet of a fashionista. It will not only have a beneficial effect on the state of the figure, but also improve the general condition of the body. A woman's health is normalized, most of the problems with the intestines will disappear. Eating diet foods does not force you to give up sweets or starve. A fashionista can easily eat delicious healthy food without harming her figure.

For this dish, you can take lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is most suitable 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. Twist the meat and vegetables through a meat grinder, season with spices, mix.
3. Stuff the zucchini "boats", put on a baking sheet with a non-stick coating.
4. Bake the dish in the oven for 20 minutes, temperature - 200 ˚С.

• Time: 40 min.

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

You can add carrots to this soup, but then it needs to be cooked 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, fill 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, salt a little, pepper, mix.
4. Add finely chopped green onions to each serving.

• Time: 1.5 hours.
• Servings: 5 persons.
• Difficulty: accessible for beginners.

Blue whiting can be used instead of pollock for this dish. It is also low-calorie, no less useful 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 (with a low percentage of fat content) - 0.35 kg;
• cheese (cream or cottage cheese) - 0.15 kg;
• onions, carrots - 2 pcs.

Cooking method:

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

Cottage cheese salad

• Time: 15 min.
• Servings: 1-2 persons.
• Difficulty: accessible for beginners.

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

Ingredients:

• cottage cheese - 80 g;
• sour cream - 30 ml;
• tomato, cucumber - 1 pc.;
• lettuce, 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, mix.

strawberry marshmallow

• Time: 3 hours 15 minutes
• Servings: 3-4 persons.
• Difficulty: accessible 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. For its preparation, both fresh and frozen berries are suitable.

Ingredients:

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

Cooking method:

1. Strawberries puree in any convenient way.
2. Pour gelatin, mix, let stand for a couple of minutes.
3. Squeeze the juice from the lemon, add it and stevia to the strawberry puree, mix.
4. Put on fire, warm up so that the gelatin is completely dissolved. Don't forget to stir constantly.
5. Cool and then beat the mass with a mixer.
6. Take a suitable form, cover with baking paper. Spread the strawberry mixture in an even layer.
7. Put to freeze for 3 hours in the refrigerator.

Video

Say "No!" tasteless food, starvation diets and monotonous nutrition! We present recipes for dietary breakfasts, lunches and dinners, from which saliva flows and you want to cook them immediately!

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

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

Many people perceive diet food as part of their treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, lose extra pounds, and improve your health.

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

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

Traditionally, Russian cuisine dishes contain a large amount of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

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

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

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

Drawing up a diet for weight loss

The principles on which the diet for weight loss is based:

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

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

Meals with calorie count

When developing a diet regime, you should remember about calories. Calories are essential for the human body. They help to function breathing, pump blood through the vessels, work organs, and so on.

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

• There are 4 calories in one gram of protein;
• in one gram of fat - 9 calories;
• in one gram of carbohydrates - 4 calories;
• There are 7 calories in one gram of alcohol.

Although alcoholic beverages contain calories, they are not nutritional.

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

Foods to Forget

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do so. Having developed a menu for a week with calculated calories, you will eat right without harming your body and acquiring the perfect figure.

To achieve the desired weight indicators, you will have to forget about the existence of some “bad for the figure” products:

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

Such products will not harm your body, but it will not work to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses the use of animal products. There are a lot of 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 herbal ingredients is also increasing. For example:

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

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

The dish is very easy to prepare. The pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed into a puree, cinnamon and sugar are added to it. Half of the pumpkin mass is laid out in a deep bowl, jam is added with the next layer. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

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

The preparation of the soup consists in the fact that first all the vegetables are finely chopped. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions are also sent to vegetables. The soup should boil for ten minutes. After a while, reduce the heat and cover the pot with a lid. Vegetables languish over low heat for another 30-40 minutes.

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

Diet recipes for weight loss at home

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

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

When preparing and eating on a diet menu, the following recommendations should be considered:

1. Eat slowly and calmly. Thorough chewing of food ensures the complete assimilation of all the necessary elements.
2. The dish should have an attractive appearance and a pleasant taste.
3. The diet is constantly diluted with various vegetables and fruits.
4. Dairy products are eaten separately from the main dishes.
5. It should only be cooked once.
6. Do not eat anything three hours before bedtime.
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 cooking must be fresh and clean.

Essential foods for the diet

To prepare dishes for weight loss, it is worth remembering a few products that will help you fight extra pounds:

• Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
• Sauerkraut. Familiar to many since childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
• Low calorie yogurt. A dairy product will help you not only satisfy your hunger during snacks at work, but will also be an excellent dressing for salads.
• Barley. These grains contain a large amount of fiber, which is so necessary when losing weight. It improves metabolism and also creates a feeling of satiety.
• Legumes. A large amount of antioxidants contained in beans will charge the body for new achievements.
• Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms per week. A fiber-rich product is added in small portions to cereals or yogurts.
• Celery. A wonderful vegetable that everyone who loses weight has heard of. Celery rejuvenates the cells of the body, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
• Chicken fillet. The most popular lean protein is the best diet food.
• Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

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

Recipes with counted calories for home cooking

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

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

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

Grated onion, celery stalk, cheese are added to minced chicken. All ingredients are mixed, eggs and spices are added there. From the finished mass, small cutlets are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.

Fish cutlets from pollock. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. After the egg and spices are added. Small-shaped cutlets are molded from the resulting minced meat and laid out in a hot frying pan. Cutlets are fried in oil for 5-8 minutes.

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

Homemade low calorie diet meals will help you control the nutrition of all households.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Sample diet for a week:

Monday at 500 calories

• Morning: two chicken proteins, half a grapefruit
• Lunch: 200 g fresh vegetables
• Day: 150 g boiled chicken fillet, 150 g vegetables
• Snack: 250 ml freshly squeezed juice
• Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

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

Wednesday at 500 calories

• Morning: local fruit salad with yogurt dressing, protein omelet
• Day: 250-300 g boiled chicken with red or brown rice
• Evening: a glass of low-calorie kefir, 150 g of beetroot salad, 100 g of steamed fish

Thursday at 1000 calories

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

Friday at 800 calories

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

Saturday at 1200 calories

• Morning: Oven-baked protein omelet, tea or coffee
• Lunch: 100 g coleslaw
• Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
• Snack: fruit, 50 g hard cheese
• Evening: 200 g baked fish with vegetables

Sunday at 1000 calories

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

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

Breakfast

A few examples of dietary breakfast:

1. Oatmeal will be a great breakfast. A wonderful porridge contains complex carbohydrates that will help you get enough and get the right "dose" of energy.

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

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

Cooking porridge in three ways:

• cook on fire in the usual way, but without adding oil or milk;
• pour flakes with boiling water for 8 minutes;
• steam up.

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

4. Fat-free cottage cheese with fruits or herbs will perfectly complement the dietary diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, while a banana, on the contrary, contains them in excess.

If you do not want to independently calculate the calorie content of each dish, you can use, or recipes with ready-made calculations. For example:

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

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

This dish contains 198 kilocalories per 100 grams. product.

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

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

Dinner

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

Ragout in a pot

Cooking it is very simple: a few pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After the pot is placed in the oven, heated to 180 degrees. Lunch is ready in 40 minutes.

Diet analogue of creamy puree soup - cheese soup

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

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

Lunches for work

Casserole

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

Vegetable fritters with beans

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

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

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

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

Rice paper is wetted and laid out on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time that is written on the package. Boiled breast, carrots and lettuce are cut into strips and put into a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are boring. Lunch is ready.

Okroshka

Diet okroshka on kefir is very 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 as a substitute for regular soup.

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

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

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

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

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

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

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

Dinner

Diet dinner can be a delicious treat in your family. For it, you can use fish, meat, vegetable salads and much more.

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

Baked Mackerel

Ingredients per 1 serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

• mackerel - 1 pc.;
• fat-free yogurt - 100 g;
• half a small orange;
• garlic - 2 cloves;
• herbs, salt, black pepper - to taste.

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

Fillet in batter

Ingredients for 2 servings. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:

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

Chicken fillet is washed, cut into pieces for chops, beaten off with a culinary mallet. For the marinade, you need to mix the sauce, spices, crushed garlic. Lubricate the chops with a mixture on both sides, let the meat stand for 15-20 minutes. After, roll the pieces in rice flour, and then in beaten eggs. Fry in mustard or olive oil. As a side dish, canned peas are perfect for this dish.

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

For children

While taking care of your diet, do not forget about the children. Because of the millions of chocolates, sweets, and delicious burgers, hot dogs, and pizzas, childhood obesity has become an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, overweight in childhood will negatively affect the condition of the joints, bones and internal organs in the future.

A diet menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

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

• Breakfast: Oven-cooked omelet, compote
• Lunch: vegetable roll
• Lunch time: baked potato with liver, vegetable juice
• Evening: muesli with dried fruits, tea

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

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

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

Of course, you can make a menu to reduce the weight of the child yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Diet recipes for a slow cooker

A slow cooker 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 products.

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

Benefits of using a slow cooker for cooking diet food

• Products retain vitamins and nutrients.
• Dishes have excellent taste.
• No oil is required for cooking.
• Constant maintenance of the temperature regime, eliminates the reheating of food.

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

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

Buckwheat porridge. Calorie content 335 kcal per 100 g.

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

Cooking buckwheat in a slow cooker is easy. To make the porridge tasty, it must be poured into a bowl and poured with hot water. Put on the “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

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

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

For three servings you will need:

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

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

pumpkin delight

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

Recipe Examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. To prepare, you need to cut 0.5 kg of peeled and washed pumpkin into small pieces and put them in a double boiler bowl. Half a glass of water and 150 grams of dried fruits are also added there, everything is sprinkled with sugar on top. Cooking takes place in the "Extinguishing" mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

pumpkin with honey

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

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

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

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

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

You can also make juicy eggplants cutlets, which will perfectly replace meat "brothers".

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

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

Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed on a fine grater and added to the cooled eggplant. An egg and bread, previously soaked in water or milk, is also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate squash diet for weight loss. During such a diet, you can throw off 5 kilograms per week.

Recipes with calories from zucchini:

Easiest way to cook zucchini for a couple. The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steaming" mode and dinner is ready.

Such a zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

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

Oil is melted in a saucepan, first chopped onions and carrots are laid out there. Then chopped zucchini and spices are added. Roasting of all ingredients lasts 5 minutes. The broth pours in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the festive table, but also a wonderful tool for fighting extra pounds. Of course, Olivier and similar salads cannot be attributed to dietary salads, since they usually contain heavy foods.

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

Salad with cabbage "Simple" known to many since childhood. For him you will need:

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

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

If you want a more “essential” snack, then you can cook a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

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

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

Add oil, vegetables and garlic to a heated pan. Slightly let it go, add chicken. You need to fry the salad for 7 minutes, a minute before cooking, add greens and spices.

Salad can be served not only as an appetizer, but also as a main dish.

Bakery

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

Simple recipes for goodies for weight loss:

Pie "Curd"

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

First you need to knead the cottage cheese with semolina, flour and sugar. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

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

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

The mixture is laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

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

Dessert

During weight loss, do not deny yourself delicacies. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can cook it in different ways, so this dessert will not get bored.

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

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

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

The dish must be placed in the refrigerator for 8 hours.

A delicious dessert contains only 140 kcal per 100 grams of product.

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

Of course, do not forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the necessary portion of energy for the whole day.

For a salad, you can use any berries and fruits, but do not forget that a serving for one meal should not exceed the size of the palm of your hand.

Diet recipes from cottage cheese

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

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

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

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

An example of dietary sweets with cottage cheese:

Cake

For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruits to taste.

Cottage cheese is mixed with sugar with a blender, dissolved gelatin and pieces of fruit are added to them. Everything is thoroughly mixed. The mixture is laid out in molds for muffins, and put in the refrigerator for 8 hours.

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

cocktails

Based on cottage cheese, you can also make nutritious diet smoothies.

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

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

Rules for making diet smoothies

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

Slimming Cocktail Recipes

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, beat one tablespoon of steamed oatmeal with a blender. Sprinkle the top with chopped walnuts. Calorie content - 99 kcal per 100 ml.

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

Diet Recipe Books

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

• "Recipes. Diet and Vegetarian Meals”;
• “Modern food. Desserts for losing weight";
• “Modern food. We eat and lose weight";
• "We lose weight with taste."

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

The secret to a beautiful toned figure is simple - you need to exercise regularly, eat right and lead a healthy lifestyle.

But, alas, we do not always obediently follow these rules. In our fast-paced lifestyle, we do not always find time for regular exercise and do not always keep track of what enters our stomach.

As a result, we have a party tomorrow, and our favorite dress does not “fit” like just a couple of months ago. Or jeans have to fasten while lying on the couch. A familiar picture?

If there is no desire to buy a new dress one size larger and really want to fit into the old one, I recommend switching to food for quick weight loss.

Experts believe that nothing is impossible and a person is able to lose weight in one day by 1 - 1.5 kilograms. Weight loss will directly depend on the number of calories consumed and expended during physical activity.

Foods for quick weight loss are selected with low calories and high in fiber and water. Such products can dull the feeling of hunger and help you lose weight, but I still don’t recommend getting carried away with such food.

One or two days of such nutrition is enough to quickly lose weight, and then you need to switch to a full-fledged healthy diet so as not to deprive the body of the necessary natural nutrients.

Or, as I do, do fasting days once a week based on the recipes below. There is no harm from such nutrition, and extra pounds do not linger.

Recipes for quick weight loss

Lose weight in one day with buckwheat porridge

Buckwheat porridge contains a large amount of vitamins, minerals, trace elements and is rich in fiber (one serving contains about 30% of the recommended daily intake). Buckwheat improves digestion and stabilizes blood sugar levels. It is great for weight loss, and is also recommended for quick recovery after intense physical activity.

Boil 300 g of buckwheat without salt. The resulting porridge should be divided into 6 servings and eaten throughout the day in 6 doses. The only downside is that the carbohydrates found in buckwheat are not easily absorbed by the body.

lose weight with rice porridge

Rice removes excess fluid and cleanses the body of toxins. After a whole day of fasting with rice, swelling will disappear and the skin color will improve.

At night, pour 250 g of cereal with cold water. In the morning, rinse the rice well and boil it in unsalted water for 15 minutes. Divide the cooked rice porridge into 6 servings and eat throughout the day.

Sitting on a rice diet, you need to drink plenty of water or tea (green or ginger). Tea should be without sugar, but with a little honey.

Lose weight in one day with fish and vegetables

There are only 250 calories in 100 g of fish, and despite its low calorie content, it supplies the body with a large amount of vitamins and minerals.

Boil 400 grams of fish without salt and spices. Make a salad of 4 cucumbers, 4 stalks of celery and dress it with the juice of one lemon. Divide fish and salad into 4 portions and eat throughout the day. And don't forget to drink plenty of water.

Here is another recipe for quick weight loss.

Boil 400 g salmon fillet in unsalted water and make a salad out of it. Combine finely chopped fish fillet with chopped vegetables (2 carrots + 2 tomatoes) and season with lemon juice. Eat the prepared salad in 4 doses during the day.

lose weight with cucumbers

Cucumber in its composition stores many nutrients useful for the body, such as calcium, magnesium, phosphorus, sodium, potassium, manganese, zinc, and iron. In addition, cucumber juice is one of the best natural body cleansers of fat and toxins.

One kilogram of cucumbers should be divided into 8 servings and eaten throughout the day at regular intervals. And of course, forget about salt during the diet. It is also not recommended to drink a lot of water, as cucumbers themselves are juicy and have a diuretic effect.

I want to remind you that quick weight loss recipes work much better when combined with intense physical activity. If you exercise daily, you will definitely get the result and the extra pounds will fly away forever!