To lose weight it is not necessary to eat unleavened boiled brisket and vegetables.There are many delicious diet dishes that make it easy to diversify your diet and make your meals not only healthy, but also tasty.A variety of recipes for diet desserts, soups and salads will help you lose weight (or not gain weight) without feeling a constant feeling of hunger.
General rules for preparing dietary dishes
When planning a menu, preference is given to vegetables and protein products.In second place are cereals and fruit, but they contain more carbohydrates, so consumption will have to 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 nutrients in dishes and promotes weight loss.This includes:
- baking;
- Kitchen;
- stew.
An indispensable assistant is a multicooker.Thanks to the large number of modes, it is easy to prepare dietary dishes in the device.
For baking use:
- baking sleeve;
- various moulds;
- to foil;
- pan
Important rules:
- Use a minimal amount of fat.It should be remembered that a single spoonful of oil contains 120 kcal.This is 15% of the average daily energy value required by a person.
- Don't consume a lot of sugar in any form.Snacks are high in calories and alter glucose levels.Snacking on sweets causes sudden and intense hunger.To sweeten food, simply add berries or fruit instead of sugar.
- Starch and wheat flour affect weight.When losing weight, it is allowed to eat baked goods made from oatmeal, rye, wholemeal flour and bran, but in moderation.
The basis of the diet is to reduce calories and preserve nutrients in foods.When compiling a diet menu, it is not possible to take extreme measures, completely excluding fats and carbohydrates.They must be adequately limited.
Frequency and systematicity of food intake
To maintain body weight and ensure normal bowel function, you will need to eat 5-6 times a day.The main point is that the amount of calories should not exceed the daily requirement.
You cannot "snack" on sandwiches, sweets or pastries.Since they are made up of "fast" and immediately digestible carbohydrates, which give a feeling of satiety immediately after eating, but the hunger soon returns.
When planning a menu, you should not neglect the taste of dishes.Losing weight doesn't have to be a torment, otherwise it will be psychologically impossible to maintain the diet.You should care not only about the beneficial qualities of food, but also about taste.
How to replace high-calorie foods
All diets are aimed at reducing body weight.Therefore, intensive reduction and, in some cases, complete elimination of simple carbohydrates from the menu is often proposed.First of all it concerns sugar, which can easily be replaced with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Type | natural | intensive |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism | accept | do not accept |
| Value | they have energetic value | they have no energy value |
| Sweetness compared to sugar | 1.5 times more | 200 times more |
| Glycemic index | 19 (a low value indicates that consumption does not sharply increase blood sugar levels) | 0 (does not increase sugar levels at all and is completely eliminated from the body). |
In second place among harmful products is mayonnaise.It has a high fat content, a lot of calories and salt, which leads to overeating.
Without harming your figure, you can consume only one tablespoon of the product per week.This condition is very difficult for many to fulfill, so you will have to find a worthy replacement that will not spoil the taste of dishes.
What to exclude
Many people make serious mistakes when dieting by eating unhealthy foods.It is necessary to completely exclude:
- berries and acidic fruits.These include cranberries, apples and currants.They produce gastric juice which stimulates appetite.It is better to replace them with bananas, persimmons, kiwis or cherries;
- roast.All fried foods are high in calories and are contraindicated during the diet;
- rich soups.They stimulate a rapid return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
- pickled products.They stimulate and provoke appetite.The salt included in the composition retains liquids and causes edema and excess weight;
- spicy dishes.They help warm the body, stimulate and increase blood flow.Vegetables can easily replace spicy seasonings.Use fresh or dried.Oregano, dill, coriander, 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 give up your favorite treat, you can prepare a healthy, homemade equivalent of crackers and chips at home;
- cooked vegetableslose almost all nutrients and become useless;
- Sweet soda is not good for the body.It's full of empty calories and fat that attract 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 make your own diet options that don't include flour.
How to create a daily and weekly slimming menu
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 years and older | 2000 | 2300 | 2600 |
Women require fewer calories.This is due to the fact that they gain weight more quickly.This physiological characteristic is intended to protect 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 | 1800 | 2000 | 2200 |
| 50 years and older | 1600 | 1800 | 2000 |
Basic principles
During the diet, important rules are taken into account:
- Fruits and vegetables maintain vitamin balance in the body.Therefore, they are consumed daily.
- In addition to the foods you eat, monitor the amount of fluids you drink.You need to drink lots of water.You will have to give up soda and juices from packets.
- Include dairy products in your diet every day.
- You should eat 5 times a day.
- Once a week they put fish on the menu.
- Animal fats are replaced with vegetable fats.
In order not to expose yourself to unnecessary temptations, products are purchased for the week at once.
Diet recipes for losing weight
When composing the menu, the choice is made on low-calorie dishes.There are many recipes that will delight you with taste and promote weight loss.
Low calorie salads
When planning a diet, almost everyone begins to eat salads in large quantities.Of course, vegetables are necessary, but in combination with protein foods they will bring much more benefit to the body.In this case they will be able to saturate the stomach without distending it.They will therefore become a good substitute for full meals during main meals.It is best to pair vegetables with fish, eggs, dairy products and poultry.
Salad "Lady"
A light and nutritious salad contains 65.34 kcal per 100 g serving.Protein – 7.85 g, Fat – 1.94 g, Carbohydrates – 3.59 g
Ingredients:
- chicken fillet – 230 g;
- sour cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- salt;
- canned peas – 170 g;
- vegetables – 47 g.
How to cook:
- Boil the chicken.Cool and cut into pieces.Chop the vegetables.Grind the cucumbers.
- Combine the prepared products.Add some salt.Pour in the sour cream.Mixed.
With eggs
The calorie content of the dish per 100 g is 63 kcal.Protein – 3.84 g, Fat – 4.18 g, Carbohydrates – 3.28 g.
You will need:
- broccoli – 450 g;
- salt;
- egg – 3 pieces (boiled);
- vegetables – 35 g;
- tomatoes – 130 g;
- olive oil – 20 ml;
- garlic – 3 cloves;
- balsamic vinegar;
- lemon juice – 10 ml.
How to cook:
- Salt the water.Boil.Put in the broccoli.Cook for 5 minutes.Cold.
- Chop the tomatoes and eggs.You should get some slices.Mix together with the cabbage.
- Chop the vegetables.Chop the garlic cloves or press them.Add to salad.Mixed.
- Combine the oil with the juice and vinegar.Pour over the salad.Mix.
Soups for weight loss
Light soup helps burn fat.Seasonings added to the composition improve metabolism and improve taste.
Vegetables
The calorie content of the finished dish is 12.33 kcal (per 100 g).Protein – 0.73 g, Fat – 0.009 g, Carbohydrates – 2.37 g.
You will need:
- broccoli – 200 g;
- black pepper – 2 g;
- cauliflower – 200 g;
- salt – 2 g;
- potatoes – 100 g;
- water – 2000 ml;
- vegetables – 2 g;
- onion – 70 g;
- garlic – 1 clove;
- carrots – 70 g;
- courgettes – 100 g;
- peas – 70 g;
- pepper – 50 g;
- green beans – 100 g;
- tomato – 100 g;
- celery – 50 g.
How to cook:
- Separate the cauliflower and broccoli.The inflorescences must all be dismantled.Place in boiling water and boil for 5 minutes.
- Chop carrots, potatoes, tomatoes and onions.You can create any shape.Send to the cabbage.Add the celery.
- Put green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle with pepper.Chop the garlic clove and put it in the soup.
- Boil for a quarter of an hour.
To keep the broth clear, cook the soup over low heat.
With chicken
This light stew will please everyone and is suitable for everyday meals.100 g contain 41.86 kcal.Protein – 4.1 g, Fat – 1.56 g, Carbohydrates – 2.7 g.
Ingredients:
- salt – 2 g;
- fillet – 120 g of chicken;
- onion – 50 g;
- pepper – 1 g;
- vermicelli – 15 g;
- water – 500 ml;
- olive oil – 10 ml;
- carrots – 50 g.
How to cook:
- Cut the fillet into cubes.Place in water and cook for 15 minutes.
- Chop the onion.Grate the carrots.Fry in olive oil.Transfer to the fillet.
- Season with salt and pepper.Add the vermicelli.Cook for 5 minutes.
Borsch
Calorie content 24.2 kcal, fat – 0.9 g, protein – 0.6 g, carbohydrates – 3.5 g.
You will need:
- onion – 160 g;
- water – 2100 ml;
- oil – 25 ml olive oil;
- beets – 150 g;
- dill – 13 g;
- carrots – 150 g;
- parsley – 12 g;
- potatoes – 310 g;
- salt – 10 g;
- cabbage – 400 g;
- tomatoes – 200 g.
How to cook:
- Chop the onion.Using a grater, chop the beetroot and carrots.Chop the cabbage.Chop potatoes and tomatoes.
- Pour the oil into a saucepan.Add carrots and onions.Fry.Put the beetroot.Cook over low heat for 5 minutes.Put the tomatoes.Add some salt.Simmer for 7 minutes.
- Boil the water.Arrange the potatoes.Cook for a quarter of an hour.Throw in the cabbage chips and fry them.Cook for 15 minutes.
- Add some salt.Add the chopped herbs.Mix and cook for 4 minutes.
Vegetable dishes
Vegetables are an integral part of the diet.Starting from simple and affordable products, it is easy to prepare amazing tasting dishes that will not only help you lose weight, but also bring you real taste pleasure.
From courgettes
Using zucchini you can prepare a delicious casserole suitable for breakfast or dinner.100 g contain 168.41 kcal.Protein – 10.28 g, Fat – 10.21 g, Carbohydrates – 8.74 g.
You will need:
- egg – 2 pieces;
- flour – 50 g;
- butter – 5 g;
- nutmeg – 1 g;
- milk – 300 ml low-fat;
- white pepper – 1 g;
- cheese – 150 gr.
How to cook:
- Put the butter in a pan.Loose.Add the flour.Fry.It will take 2 minutes.
- Pour in the milk.Cook until the mixture thickens.Cold.
- Slice the courgettes.You should get thin strips.Grate the cheese.
- Pour the eggs into the flour mixture.Sprinkle with pepper and nutmeg.Add half the cheese.Mix.
- Line the bottom of the pan with the courgettes.Spread a spoonful of sauce.Arrange 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 of all, establish a balanced diet.Meat is rich in useful elements, so you can't do without it.When creating a menu, preference is given to chicken, rabbit, beef or turkey.
Chicken
Chicken meat is the most affordable in the price range, which is why it is often used for cooking.Fillet in batter will delight you with its appearance and aroma.Suitable for daily feeding.The dish contains 142.14 kcal per 100 g.Protein - 14.35g, Fat - 4.85g, Carbohydrates - 9.69g.
You will need:
- rice flour – 90 g;
- mayonnaise sauce – 30 ml;
- egg – 2 pieces;
- garlic – 2 cloves;
- spices;
- mustard oil;
- chicken breast – 450 g.
Preparation:
- Cut the fillet into layers.Defeat him using a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves squeezed through a garlic press to the mayonnaise sauce.Mixed.
- Rub the sauce over the ribs.Leave to act for a quarter of an hour.
- Dip each piece in the rice flour and then in the eggs.
- Pour mustard oil into the pan.Place the blanks.Fry on both sides.
Türkiye
The healthy dish contains 65.95 kcal per 100 g.Protein - 6.6 g, fat - 1.06 g, carbohydrates - 7.43 g.When using a sleeve, the meat will remain juicy and tender.
You will need:
- courgettes – 550 g;
- turkey – 850 g;
- spices;
- sour cream – 200 ml;
- onion – 220 g;
- salt;
- carrots – 220 g;
- potatoes – 950 gr.
How to cook:
- Chop the onion and place it in the sleeve as the first layer.Place chopped potatoes on top.
- Chop the courgettes and arrange them on the potatoes.Cover with turkey slices.It is better to use sirloin, it has fewer calories.
- Sprinkle with grated carrot flakes, spices and salt.Pour in the sour cream.
- Pinch the edges of the sleeve.Place on a baking tray.Bake in the oven for 1 hour.190° mode.
Fish dishes
Dietary fish is easily and instantly absorbed by the body, which has a positive effect on weight loss processes.
Baked mackerel
Tender and juicy mackerel cooked in foil is particularly tender and has a delicate aroma.Contains 48.74 kcal per 100 g.Protein – 4.47 g, Fat – 3.26 g, Carbohydrates – 0.4 g.
You will need:
- orange – 150 g;
- mackerel: carcass;
- spices;
- garlic – 3 cloves;
- yogurt - 2 liters without sugar.
How to cook:
- Gut the carcass.Make longitudinal cuts every 5 centimetres.
- Squeeze the juice from the orange.Grate the zest.Mix the garlic cloves squeezed through a press with the yogurt.Add the orange zest and juice.Sprinkle with spices.Mix.
- Place the carcass in the sauce.Rub on all sides.Leave for half an hour.
- Fold the film into two layers and wrap the fish, after spreading the sauce on the surface.
- Bake in the oven for 20 minutes.190° mode.
Baked sea bass
White fish is ideal for a diet menu.100 g contain 24.23 kcal.Protein – 0.96 g, Fat – 0.04 g, Carbohydrates – 5.23 g.
You will need:
- Himalayan salt – 5 g;
- sea bass – 2 carcasses;
- lemon – 40 g;
- green onions – 1 pc.;
- onion – 130 g;
- parsley – 7 g;
- fish seasoning;
- coriander – 7 g.
How to cook:
- Clean the carcasses.Remove the innards.Rinse and dry with absorbent paper.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave to act for 25 minutes.
- Place chopped green onions, lemon slices and herbs in the belly.
- Chop the onion.Lay out the cling film and arrange the onion half rings.Place the carcasses on top.Rotate the film.
- Bake in the oven for 25 minutes.180° mode.
Porridge
Cereals contain fiber.This precious natural fiber does not dissolve in the body.When it leaves the intestine, it brings with it a lot of unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
Oatmeal
Cereal porridge is digested slowly, so you will not feel hungry for a long time after eating.Calorie content 130.88 kcal.Protein – 3.93 g, Fat – 1.9 g, Carbohydrates – 24.81 g.
You will need:
- oat flakes – 120 g;
- salt – 1 g;
- water – 240ml;
- dried fruit – 50 g.
How to cook:
- Boil the water.Pour the cereal into a container with a lid.
- Chop the dried fruit.Add to cereal.Pour boiling water over it.Wrap in a towel.Leave for half an hour.
- Add some salt.Mix.
During the diet it is forbidden to drink alcohol.It saturates the body with artificial energy and does not allow the body to break down fatty tissue.
Buckwheat
Grains help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to heat treat buckwheat.Contains 113.7 kcal.Protein – 5.84 g, Fat – 1.05 g, Carbohydrates – 21.04 g (per 100 g).
You will need:
- buckwheat – 210 g;
- low-fat kefir – 500 ml.
How to cook:
- Rinse the cereal with boiling water.Pour into the container.Pour in the kefir.
- Close the lid.Leave for a day.
Curd dishes
Low-fat cottage cheese must be present in the diet.Nourishes the body:
- soccer;
- protein.
Eat it with fruit, yogurt or use it as a filling for desserts.They also prepare delicious diet dishes.
Casserole
The dish will cheer you up 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.Protein – 9.77 g, Fat – 1.56 g, Carbohydrates – 4.9 g.
You will need:
- apple – 1 pc.;
- low-fat cottage cheese – 220 g;
- fructose;
- bran – 1 tbsp.table spoon;
- cinnamon;
- unsweetened yogurt - 1 tbsp.table spoon;
- vanillin;
- egg – 1 pc.
How to cook:
- Mash the ricotta.The mass should become soft.
- Slice the apples after removing the peel.Add to the ricotta.
- Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.Mixed.
- Enter in the form.Place in the oven.160° mode.Cook for 45 minutes.
Syrniki
The dish is suitable for the whole family.The calorie content is 199.9 kcal.Protein – 13.7 g, Fat – 7.21 g, Carbohydrates – 19.04 g.
You will need:
- egg – 1 pc.;
- semolina – 60 g;
- natural yogurt;
- honey – 30 ml;
- salt – 1 g;
- ricotta – 220 g.
How to cook:
- Pour the egg into the ricotta and honey.Add some salt.Grind with a fork.
- Pour in the semolina.Mixed.Leave for half an hour.The cereal should swell.
- Form into balls.Place in a steamer.Cook for 20 minutes.
- Arrange on a plate and top with the yogurt.
Menu of the week
The tables provide an approximate menu that you can independently modify based on your taste preferences.
Monday:
| Dish | Drink | |
| Morning | oatmeal cooked in water with apple pieces – 200 g, cottage cheese – 50 g + honey – 10 ml | tea |
| Lunch | ricotta – 100 g (5%) | waterfall |
| Day | cheese soup – 250 g, tomato-cucumber salad with sour cream | waterfall |
| Afternoon snack | bananas, almonds – 50 g | waterfall |
| Evening | boiled shrimp – 200 g, boiled egg, cucumber – 2 pieces, tomato – 2 pieces. | tea |
Tuesday:
| Dish | Drink | |
| Morning | buckwheat – 200 g, butter – 5 g, toast, tomato – 1 pc. | tea |
| Lunch | banana, persimmon 1 pc. | waterfall |
| Day | mushroom soup – 250 g, steamed chicken cutlet – 100 g, brown rice – 100 g | waterfall |
| Afternoon snack | vegetable salad – 200 g, yogurt sauce | waterfall |
| Evening | mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday:
| Dish | Drink | |
| Morning | cottage cheese casserole – 150 g, dried apricots – 20 g, banana | coffee with milk |
| Lunch | natural yogurt – 100 ml, honey – 5 g, banana | waterfall |
| Day | soup with meatballs – 250 g, vegetable stew – 150 g, stewed chicken fillet – 50 g | waterfall |
| Afternoon snack | bread – 2 pieces, jam – 10 g, apple | kefir – 250 ml |
| Evening | Baked chicken breast – 200 g, vegetable salad – 100 g, rice cake | tea |
Thursday:
| Dish | Drink | |
| Morning | cheesecake – 50 g, banana, ricotta – 100 g (5%) | tea |
| Lunch | apple, kiwi 2 pcs. | waterfall |
| Day | fish soup – 250 ml, boiled mussels – 200 g, cucumber – 2 pieces. | waterfall |
| Afternoon snack | ricotta – 100 g, nuts – 20 g, honey – 5 g | waterfall |
| Evening | Baked pollock – 200 g, bread – 1 piece, cucumber – 1 piece, tomato – 2 pieces. | tea |
Friday:
| Dish | Drink | |
| Morning | rice – 200 g, cheese – 20 g, apple | tea |
| Lunch | cooked apple – 3 pcs. | kefir |
| Day | borscht – 250 g, boiled chicken fillet – 70 g, vegetable salad – 100 g | waterfall |
| Afternoon snack | ricotta – 100 g, banana | waterfall |
| Evening | boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pieces, tomato – 1 piece. | tea |
Saturday:
| Dish | Drink | |
| Morning | ricotta – 100 g, honey – 5 g, toast – 25 g | coffee |
| Lunch | biscuit – 50 g, apple | waterfall |
| Day | buckwheat broth soup – 250 g, barley porridge – 150 g, beef stew – 50 g | waterfall |
| Afternoon snack | cooked apple – 3 pieces, | Ryazhenka |
| Evening | boiled chicken fillet – 100 g, tomato – 2 pieces, cucumber | tea |
Sunday:
| Dish | Drink | |
| Morning | buckwheat – 200 g, chicken cutlet – 30 g, boiled egg | tea |
| Lunch | apple, orange | waterfall |
| Day | mushroom soup – 200 g, baked chicken breast – 100 g, cucumber – 2 pieces. | Waterfall |
| Afternoon snack | bread – 2 pieces, cottage cheese – 50 g, cucumber, tomato | waterfall |
| Evening | Baked turkey fillet – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories, you can quickly and permanently reduce excess weight.
Diet options for children
Light, low-calorie meals are good for children.The adult menu is not suitable, as the growing body requires more calories for development.
You can't breastfeed your baby:
- gnocchi;
- canned food;
- sausage;
- cracker;
- smoked meats;
- semi-finished products;
- fried foods;
- french fries;
- baked goods;
- sweets.
Important rules:
- Mayonnaise should not be added to dishes.It should be replaced with sour cream or yogurt.
- It is better to replace regular salt with sea salt and use it in minimal quantities.
- It is forbidden to give carbonated drinks to children.
- Milkshakes should be prepared.You can add berries and fruits to the composition.It is better not to use sugar.
Products that must be present in the diet:
- berries,
- cereals;
- fruit;
- legumes;
- vegetables;
- lean meat;
- dairy products;
- fish;
- seafood;
- egg;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- natural fresh;
- cocoa with milk;
- mineral water without gas;
- tea;
- jelly.
To a limited extent it is permitted:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Daily calorie intake:
| Age | Kcal |
| 6-12 months | 800 |
| 1-1.5 years | 1330 |
| 1.5-3 years | 1480 |
| 3-4 years | 1800 |
| 5-6 years | 2380 |
| 11-13 years | 2860 |
| 14-17 years (boys) | 3160 |
| 14-17 years (girls) | 2760 |
Before drawing up any menu for weight loss, you should consult a nutritionist.