To lose weight, you do not need to eat unleavened boiled breast meat and vegetables.There are many delicious dietary dishes that make it easy for you to diversify your diet and make your meals not only healthy, but also tasty.A variety of recipes for dietary desserts, soups and salads will help you lose weight (or not gain weight) without feeling a constant feeling of hunger.
General rules for preparing dietary dishes
Vegetables and protein products are preferred when planning the menu.In second place are cereal porridge and fruit, which, however, contain more carbohydrates, so their consumption must be limited.
Low-calorie food is prepared from:
- Seafood;
- Fish;
- unsweetened yogurt;
- Beef;
- birds;
- low-fat cottage cheese;
- Eggs in moderation.
Gentle heat treatment helps preserve the nutrients in the dishes and promotes weight loss.This includes:
- Bake;
- Cook;
- braise.
An indispensable helper is a multicooker.Thanks to a variety of modes, it is easy to prepare dietary dishes in the device.
To cook in the oven use:
- baking sleeve;
- different shapes;
- Film;
- frying pan
Important rules:
- Use a minimal amount of fat.It should be borne in mind that just one spoonful of oil contains 120 kcal.This is 15% of a person's average daily energy needs.
- Do not consume a lot of sugar in any form.Treats are high in calories and alter blood sugar levels.Snacking on sweets causes sudden, intense hunger.To sweeten foods, simply add berries or fruits instead of sugar.
- Starch and wheat flour affect weight.When losing weight, eating baked goods made from oatmeal, rye, whole grain flour and bran is allowed, but in moderation.
The basis of nutrition is reducing calories and preserving nutrients in food.When compiling a diet menu, you cannot take extreme measures and completely exclude fats and carbohydrates.They must be appropriately limited.
Frequency and systematics of food intake
To maintain body weight and ensure normal intestinal function, you need to eat 5-6 times a day.The most important point is that the amount of calories should not exceed the daily requirement.
You cannot eat “snacks” with rolls, sweets or pastries.Because they consist of “quick”, immediately digestible carbohydrates that make you feel full immediately after eating, but hunger soon returns.
When planning a menu, the taste of the dishes should not be ignored.Losing weight shouldn't be torture, otherwise it will be psychologically impossible to stick to the diet.You should pay attention not only to the beneficial properties of food, but also to its taste.
How to replace high-calorie foods
All diets are aimed at reducing body weight.Therefore, an intensive reduction and in some cases complete elimination of simple carbohydrates from the diet is often recommended.Firstly, it is sugar, which can easily be replaced with sweeteners.
The difference between sweeteners:
| sweeteners | ||
| type | naturally | intensive |
| product | “Fructose” and fructose | Stevia, sucralose. |
| Involvement in metabolism | accept | don't accept it |
| Value | have energy value | have no energy value |
| Sweetness compared to sugar | 1.5 times more | 200 times more |
| Glycemic index | 19 (a low value means consumption does not increase blood sugar levels much) | 0 (does not increase sugar levels at all and is completely excreted from the body). |
In second place as a harmful product is mayonnaise.It is high in fat, calories and salt, which leads to overeating.
Without harming your figure, you can consume just one tablespoon of the product per week.This condition is very difficult to fulfill for many, so you need to find a worthy replacement that will not spoil the taste of the dishes.
What can be ruled out
Many people make serious mistakes when dieting by eating unhealthy foods.It is necessary to completely exclude:
- sour berries and fruits.These include cranberries, apples and currants.They produce gastric juice, which stimulates the appetite.They are best replaced with bananas, persimmons, kiwis or cherries;
- fry.All fried foods are high in calories and contraindicated during a diet;
- rich soups.They stimulate a quick return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
- pickled products.They stimulate and stimulate the appetite.The salt contained in the composition retains fluid and causes edema and excess weight;
- spicy dishes.They help warm up the body, stimulate and increase blood circulation.Green spices can easily replace hot spices.Use fresh or dried.Oregano, dill, cilantro, parsley, basil are perfect;
- Crackers, chips.These are the most harmful of all products.They contain absolutely no useful elements.If you don't want to miss out on your favorite delicacy, you can make a healthy, homemade equivalent of crackers and chips at home;
- cooked vegetableslose almost all nutrients and become unusable;
- Sweet lemonade is not good for the body.It is full of empty calories and fats that put on extra pounds;
- Butter.It is necessary for the body in minimal quantities, but should not be abused;
- rich cream, baked goods.High calorie content does not help you lose weight.
If you really want to enjoy baked goods, you can prepare your own dietary options that do not contain flour.
How to create a weight loss menu for the day and week
It is necessary to strictly regulate the amount of calories consumed, taking into account gender, age and lifestyle.
Calorie intake by age for men:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 and older | 2000 | 2300 | 2600 |
Women need fewer calories.This is because they gain weight faster.This physiological function is aimed at protecting the body to fully continue life.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active life) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800s | 2000 | 2200 |
| 50 and older | 1600 | 1800s | 2000 |
Basic principles
Important rules are observed when dieting:
- Vegetables and fruits maintain the vitamin balance in the body.Therefore, they are consumed daily.
- In addition to the foods you eat, pay attention to the amount of fluids you drink.You need to drink lots of water.You have to avoid lemonade and juices from bags.
- Include dairy products in your diet daily.
- You should eat 5 times a day.
- Fish is on the menu once a week.
- Animal fats are replaced by vegetable fats.
In order not to expose yourself to unnecessary temptations, the products are bought in one go for the week.
Diet recipes for weight loss
When compiling the menu, low-calorie dishes are chosen.There are many recipes that will delight you with their taste and help you lose weight.
Low calorie salads
When planning a diet, almost everyone starts eating salads in large quantities.Of course, vegetables are necessary, but in combination with protein foods they bring much more benefits to the body.In this case, they can saturate the stomach without stretching it.This makes them a good replacement for full meals during main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.
Salad “Lady”
A light, nutrient-dense salad contains 65.34 kcal per 100g serving.Proteins – 7.85 g, fats – 1.94 g, carbohydrates – 3.59 g
Ingredients:
- Chicken fillet – 230 g;
- Sour cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- Salt;
- Canned peas – 170 g;
- Greens – 47 g.
How to cook:
- Cook the chicken.Let cool and cut into pieces.Chop the greens.Grind the cucumbers.
- Combine the prepared products.Add some salt.Pour in sour cream.attention.
With eggs
The calorie content of the dish per 100 g is 63 kcal.Proteins – 3.84 g, fats – 4.18 g, carbohydrates – 3.28 g.
You need:
- Broccoli – 450g;
- Salt;
- Egg – 3 pcs. (boiled);
- Greens – 35g;
- Tomatoes – 130g;
- Olive oil – 20 ml;
- Garlic – 3 cloves;
- balsamic vinegar;
- Lemon juice – 10 ml.
How to cook:
- Salt the water.Cook.Put broccoli on top.Let cook for 5 minutes.Cool.
- Chop tomatoes and eggs.You should get slices.Mix with cabbage.
- Chop the greens.Chop the garlic cloves or pass them through a press.Add to salad.attention.
- Mix oil with juice and vinegar.Pour over the salad.Mix.
Soups for weight loss
Light soup helps burn fat.Spices added to the composition stimulate metabolism and improve taste.
Vegetables
The calorie content of the finished dish is 12.33 kcal (per 100 g).Proteins – 0.73 g, fats – 0.009 g, carbohydrates – 2.37 g.
You need:
- Broccoli – 200g;
- black pepper – 2 g;
- Cauliflower – 200g;
- Salt – 2g;
- potatoes – 100 g;
- Water – 2000ml;
- Greens – 2 g;
- Onion – 70g;
- Garlic – 1 clove;
- Carrots – 70g;
- Zucchini – 100g;
- Peas – 70g;
- Paprika – 50g;
- green beans – 100 g;
- Tomato – 100g;
- Celery – 50g.
How to cook:
- Separate the cauliflower and broccoli.The inflorescences must all be dismantled.Add to boiling water and cook for 5 minutes.
- Chop carrots, potatoes, tomatoes and onions.You can make any shape you want.Send to cabbage.Add celery.
- Add green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle pepper on top.Chop the garlic clove and add it to the soup.
- Let it cook for a quarter of an hour.
To keep the broth clear, cook the soup over low heat.
With chicken
This light stew tastes good to everyone and is suitable for everyday meals.100 g contains 41.86 kcal.Proteins – 4.1 g, fats – 1.56 g, carbohydrates – 2.7 g.
Ingredients:
- Salt – 2g;
- Fillet – 120 g chicken;
- Onion – 50g;
- pepper – 1 g;
- Vermicelli – 15 g;
- Water – 500ml;
- Olive oil – 10 ml;
- Carrots – 50g.
How to cook:
- Cut the fillet into cubes.Place in water and cook for 15 minutes.
- Chop onion.Grate the carrots.Fry in olive oil.Transfer to fillet.
- Salt and sprinkle with pepper.Add vermicelli.Let cook for 5 minutes.
Borscht
Calorie content 24.2 kcal, fats – 0.9 g, proteins – 0.6 g, carbohydrates – 3.5 g.
You need:
- Onion – 160g;
- Water – 2100ml;
- Oil – 25 ml olive oil;
- Beets – 150 g;
- dill – 13 g;
- Carrots – 150g;
- parsley – 12 g;
- Potatoes – 310g;
- Salt – 10g;
- Cabbage – 400g;
- Tomatoes – 200g.
How to cook:
- Chop onion.Chop beets and carrots with a grater.Chop the cabbage.Chop potatoes and tomatoes.
- Pour oil into a pot.Add carrots and onions.Fry.Place beets.Let simmer for 5 minutes.Place tomatoes.Add some salt.Let simmer for 7 minutes.
- Boil water.Lay out the potatoes.Let it cook for a quarter of an hour.Add cabbage shavings and fry.Let cook for 15 minutes.
- Add some salt.Add chopped herbs.Stir and cook for 4 minutes.
Vegetable dishes
Vegetables are an integral part of the diet.From simple, affordable products, you can easily prepare delicious dishes that will not only help you lose weight, but also provide a real taste pleasure.
From zucchini
With zucchini you can prepare a delicious casserole that is suitable for breakfast or dinner.100 g contains 168.41 kcal.Proteins – 10.28 g, fats – 10.21 g, carbohydrates – 8.74 g.
You need:
- Egg – 2 pcs.;
- Flour – 50g;
- Butter – 5g;
- Nutmeg – 1 g;
- Milk – 300 ml low fat;
- white pepper – 1 g;
- Cheese – 150g.
How to cook:
- Add butter to a frying pan.Melt.Add flour.Fry.It takes 2 minutes.
- Pour in milk.Cook until the mixture thickens.Cool.
- Cut the zucchini into slices.Thin stripes should appear.Grate the cheese.
- Add eggs to flour mixture.Sprinkle pepper and nutmeg on top.Add half of the cheese.Mix.
- Line the bottom of the pan with zucchini.Spread a spoonful of sauce on top.Lay out in layers until the ingredients are used up.Cover with cheese.
- Place in the oven for 45 minutes.180° mode.
meat dishes
To remove extra pounds, first pay attention to a balanced diet.Meat is rich in useful elements, so you can't do without it.When compiling a menu, preference is given to chicken, rabbit, beef or turkey.
Chicken
Chicken meat is the cheapest in this price range and is therefore the most commonly used for cooking.Fillet in batter will delight you with its appearance and aroma.Suitable for daily nutrition.The dish contains 142.14 kcal per 100 g.Proteins – 14.35 g, fats – 4.85 g, carbohydrates – 9.69 g.
You need:
- Rice flour – 90 g;
- Mayonnaise sauce – 30 ml;
- Egg – 2 pcs.;
- Garlic – 2 cloves;
- Spices;
- mustard oil;
- Chicken breast – 450g.
Preparation:
- Cut the fillet into layers.Beat it off with a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves pressed through a garlic press to the mayonnaise sauce.attention.
- Rub the sauce over the chops.Leave on for a quarter of an hour.
- Dip each piece in rice flour and then in eggs.
- Add mustard oil to the pan.Place the blanks.Fry on both sides.
Türkiye
The healthy dish contains 65.95 kcal per 100 g.Proteins – 6.6g, fats – 1.06g, carbohydrates – 7.43g.When using a sleeve, the meat remains juicy and tender.
You need:
- Zucchini – 550g;
- Turkey – 850g;
- Spices;
- sour cream – 200 ml;
- Onion – 220g;
- Salt;
- Carrots – 220g;
- Potatoes – 950 g.
How to cook:
- Chop the onion and place it in the sleeve as the first layer.Place chopped potatoes on top.
- Chop the zucchini and place it on the potatoes.Cover with turkey slices.It is better to use sirloin, it has fewer calories.
- Sprinkle with grated carrot chips, spices and salt.Pour in sour cream.
- Pinch the edges of the sleeve together.Place on a baking sheet.Bake in the oven for 1 hour.190° mode.
Fish dishes
Dietary fish is easily and immediately absorbed by the body, which has a positive effect on the weight loss processes.
Baked mackerel
Tender, juicy mackerel cooked in foil is particularly tender and has a delicate aroma.Contains 48.74 kcal per 100 g.Proteins – 4.47 g, fats – 3.26 g, carbohydrates – 0.4 g.
You need:
- Orange – 150g;
- mackerel - carcass;
- Spices;
- Garlic – 3 cloves;
- Yogurt - 2 liters without sugar.
How to cook:
- Gut the carcass.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice out of the orange.Rub the peel.Mix the garlic cloves pressed through a press with the yogurt.Add zest and orange juice.Sprinkle with spices.Mix.
- Place the carcass in the sauce.Rub on all sides.Leave on for half an hour.
- Fold the foil in two layers and wrap the fish after spreading the sauce on the surface.
- Bake in the oven for 20 minutes.190° mode.
Sea bass in the oven
White fish is ideal for a dietary menu.100 g contains 24.23 kcal.Proteins – 0.96g, fats – 0.04g, carbohydrates – 5.23g.
You need:
- Himalayan salt – 5g;
- Sea bass – 2 carcasses;
- lemon – 40g;
- Green onions – 1 pc.;
- Onion – 130g;
- parsley – 7 g;
- spices for fish;
- Coriander – 7 g.
How to cook:
- Clean the carcasses.Remove entrails.Rinse and pat dry with paper towel.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave on for 25 minutes.
- Place chopped spring onions, lemon slices and herbs in the belly.
- Chop onion.Roll out the foil and lay out the onion half rings.Place the carcasses on top.Rotate the foil.
- Simmer in the oven for 25 minutes.180° mode.
Porridge
Cereals contain fiber.This valuable natural fiber does not dissolve in the body.When it leaves the intestines, it takes a lot of unnecessary things with it: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
oatmeal
Cereal porridge is digested slowly, so you don't feel hungry for a long time after eating it.Calorie content 130.88 kcal.Proteins – 3.93 g, fats – 1.9 g, carbohydrates – 24.81 g.
You need:
- Oatmeal – 120g;
- Salt – 1g;
- Water – 240ml;
- Dried fruits – 50 g.
How to cook:
- Boil water.Pour the cereal into a container with a lid.
- Chop dried fruits.Add to muesli.Pour boiling water over it.Wrap in a towel.Leave on for half an hour.
- Add some salt.Mix.
Consumption of alcohol is prohibited during the diet.It saturates the body with artificial energy and prevents the body from breaking down fatty tissue.
buckwheat
Grains help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists do not recommend subjecting buckwheat to heat treatment.Contains 113.7 kcal.Proteins – 5.84 g, fats – 1.05 g, carbohydrates – 21.04 g (per 100 g).
You need:
- buckwheat – 210 g;
- low-fat kefir – 500 ml.
How to cook:
- Rinse the cereal with boiling water.Pour into a container.Pour in kefir.
- Close the lid.Let rest for a day.
Quark dishes
The diet must include low-fat cottage cheese.It nourishes the body:
- Calcium;
- Protein.
Eat it with fruit, yogurt or use it as a filling for desserts.They also prepare delicious dietary dishes.
casserole
The dish will lift your mood in the morning with its amazing aroma and give you a boost of energy for the whole day.Contains 74.19 kcal per 100 g.Proteins – 9.77 g, fats – 1.56 g, carbohydrates – 4.9 g.
You need:
- apple – 1 pc.;
- low-fat cottage cheese – 220 g;
- fructose;
- Bran – 1 tbsp.Spoon;
- Cinnamon;
- unsweetened yogurt - 1 tbsp.Spoon;
- vanillin;
- Egg – 1 pc.
How to cook:
- Mash the cottage cheese.The mixture should become soft.
- Slice the apples after removing the peel.Add to cottage cheese.
- Add bran, cinnamon and vanilla.Add yogurt and egg.Sweeten with fructose.attention.
- Place in the form.Place in the oven.160° mode.Bake for 45 minutes.
Syrniki
The dish is suitable for the whole family.The calorie content is 199.9 kcal.Proteins – 13.7 g, fats – 7.21 g, carbohydrates – 19.04 g.
You need:
- Egg – 1 pc.;
- semolina – 60 g;
- natural yogurt;
- honey – 30 ml;
- Salt – 1g;
- Cottage cheese – 220 g.
How to cook:
- Pour the egg into the cottage cheese and honey.Add some salt.Grind with a fork.
- Pour in semolina.attention.Leave on for half an hour.The cereal should swell.
- Roll into balls.Place in a steamer.Let cook for 20 minutes.
- Place on a plate and top with yogurt.
Menu for the week
The tables represent an approximate menu that you can independently adjust according to your taste preferences.
Monday:
| Court | Drink | |
| Morning | Oatmeal cooked in water with apple pieces – 200 g, cottage cheese – 50 g + honey – 10 ml | tea |
| Lunch | Cottage cheese – 100g (5%) | Water |
| day | Cheese soup – 250 g, tomato and cucumber salad with sour cream | Water |
| Afternoon snack | Banana, almonds – 50 g | Water |
| Evening | boiled shrimp – 200 g, boiled egg, cucumber – 2 pieces, tomato – 2 pieces. | tea |
Tuesday:
| Court | Drink | |
| Morning | Buckwheat – 200 g, butter – 5 g, toast, tomato – 1 pc. | tea |
| Lunch | Banana, persimmon 1 pc. | Water |
| day | Mushroom soup – 250g, steamed chicken cutlet – 100g, brown rice – 100g | Water |
| Afternoon snack | Vegetable salad – 200 g, yogurt dressing | Water |
| Evening | Mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday:
| Court | Drink | |
| Morning | Cottage cheese casserole – 150 g, dried apricots – 20 g, banana | Coffee with milk |
| Lunch | Natural yogurt – 100 ml, honey – 5 g, banana | Water |
| day | Soup with meatballs – 250 g, vegetable stew – 150 g, stewed chicken fillet – 50 g | Water |
| Afternoon snack | Bread – 2 pieces, jam – 10 g, apple | Kefir – 250 ml |
| Evening | Chicken breast in the oven – 200 g, vegetable salad – 100 g, rice cake | tea |
Thursday:
| Court | Drink | |
| Morning | Cheesecake – 50 g, banana, cottage cheese – 100 g (5%) | tea |
| Lunch | Apple, kiwi 2 pcs. | Water |
| day | Fish soup – 250 ml, boiled mussels – 200 g, cucumber – 2 pcs. | Water |
| Afternoon snack | Cottage cheese – 100 g, nuts – 20 g, honey – 5 g | Water |
| Evening | Pollock in the oven – 200 g, bread – 1 piece, cucumber – 1 piece, tomato – 2 pieces. | tea |
Friday:
| Court | Drink | |
| Morning | Rice – 200g, Cheese – 20g, Apple | tea |
| Lunch | Baked apple – 3 pcs. | kefir |
| day | Borscht – 250 g, boiled chicken fillet – 70 g, vegetable salad – 100 g | Water |
| Afternoon snack | Cottage cheese – 100 g, banana | Water |
| Evening | Boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pieces, tomato – 1 piece. | tea |
Saturday:
| Court | Drink | |
| Morning | Cottage cheese – 100g, honey – 5g, toast – 25g | Coffee |
| Lunch | Biscuit – 50g, apple | Water |
| day | Buckwheat broth – 250 g, barley porridge – 150 g, beef stew – 50 g | Water |
| Afternoon snack | Baked apple – 3 pieces, | Ryashenka |
| Evening | boiled chicken fillet – 100 g, tomato – 2 pieces, cucumber | tea |
Sunday:
| Court | Drink | |
| Morning | Buckwheat – 200 g, chicken cutlet – 30 g, boiled egg | tea |
| Lunch | Apple, orange | Water |
| day | Mushroom soup – 200 g, baked chicken breast – 100 g, cucumber – 2 pcs. | Water |
| Afternoon snack | Bread – 2 pieces, cottage cheese – 50 g, cucumber, tomato | Water |
| Evening | Turkey fillet in the oven – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories you can reduce excess weight quickly and permanently.
Nutritional options for children
Light, low-calorie meals are good for babies.The adult menu is not suitable because the growing body needs more calories for development.
You can't feed your baby:
- dumplings;
- canned goods;
- Sausage;
- Cracker;
- smoked meats;
- semi-finished products;
- fried foods;
- chips;
- baked goods;
- Sweets.
Important rules:
- Mayonnaise should not be added to dishes.It should be replaced with sour cream or yogurt.
- It is better to replace regular salt with sea salt and use it in minimal quantities.
- It is forbidden to give children carbonated drinks.
- Milkshakes should be prepared.You can add any berries and fruits to the composition.It is better not to use sugar.
Products that must be included in the diet:
- berries,
- Grain;
- Fruit;
- legumes;
- Vegetables;
- lean meat;
- dairy products;
- Fish;
- Seafood;
- eggs;
- Liver;
- bread.
Recommended Drinks:
- Jelly;
- Herbal tea;
- naturally fresh;
- cocoa with milk;
- mineral water without gas;
- Tea;
- Jelly.
The following are permitted to a limited extent:
- marshmallows;
- Butter;
- vegetable oil in salads;
- Chocolate.
Calorie intake per day:
| Old | Kcal |
| 6-12 months | 800 |
| 1-1.5 years | 1330 |
| 1.5-3 years | 1480 |
| 3-4 years | 1800s |
| 5-6 years | 2380 |
| 11-13 years old | 2860 |
| 14-17 years old (boys) | 3160 |
| 14-17 years old (girls) | 2760 |
Before creating a weight loss menu, you should consult a nutritionist.