To lose weight, you should not eat boiled breast meat without yeast 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 delicious.A variety of recipes for diet desserts, soups and salads will help you lose weight (or not gain weight) without experiencing a constant feeling of hunger.
General rules for preparing dietary dishes
When planning a menu, priority is given to vegetables and protein products.In second place are cereal porridges and fruits, but they contain more carbohydrates, so consumption will have to be limited.
Low-calorie food is prepared from:
- seafood;
- fish;
- unsweetened yogurt;
- beef;
- the birds;
- low-fat cottage cheese;
- eggs in moderation.
Gentle heat treatment helps preserve nutrients in dishes and promotes weight loss.This includes:
- roasting;
- cooking;
- stew.
An indispensable assistant is a multicooker.Thanks to a large number of ways, it is easy to prepare dietary dishes in the device.
For cooking in the oven use:
- baking sleeve;
- various molds;
- metal sheet;
- pan
Important rules:
- Use a minimal amount of fat.It should be remembered that only one tablespoon of oil contains 120 kcal.This is 15% of a person's average daily energy requirement.
- Do not consume too much sugar in any form.The treats are high in calories and alter glucose levels.Eating 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, you are allowed to eat baked foods made from oats, rye, wholemeal flour and bran, but in moderation.
The basis of the diet is the reduction of calories and the preservation of nutrients in food.When compiling a diet menu, you cannot go to extreme measures, completely excluding fats and carbohydrates.They should be properly 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 thing is that the amount of calories should not exceed the daily requirement.
You can not eat "snacks" with buns, cakes or pastries.Since they consist of "fast" carbohydrates, instantly digestible, which provide a feeling of satiety immediately after eating, but hunger quickly returns.
When planning a menu, you should not neglect the taste of the dishes.Losing weight should not be a struggle, otherwise it will be psychologically impossible to maintain the diet.You need to take care not only of the useful qualities of the food, but also of the taste.
How to replace high-calorie foods
All diets are aimed at reducing body weight.Therefore, an intensive reduction and in some cases the complete elimination of simple carbohydrates from the menu is often suggested.First of all, it is sugar, which is easily replaced with sweeteners.
The difference between sweeteners:
| sweeteners | ||
| Business | natural | intense |
| product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism | I accept | don't accept |
| Value | have energy value | they have no energy value |
| Sweetness compared to sugar | 1.5 times more | 200 times more |
| Glycemic index | 19 (a low value indicates that consumption does not significantly increase blood sugar levels) | 0 (absolutely does not increase the sugar level and is completely eliminated from the body). |
In second place as 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 product per week.This condition is very difficult to meet for many people, so you will have to find a decent substitute that will not spoil the taste of the dishes.
What should be excluded
Many people make serious diet mistakes by eating unhealthy foods.It is necessary to completely exclude:
- berries and sour fruits.These include blueberries, apples and currants.They produce gastric juice that stimulates the appetite.They are best replaced with bananas, dates, kiwi or cherries;
- the roastAny fried food is high in calories and is contraindicated during a 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 promote appetite.The salt included in the composition retains fluid and causes edema and excess weight;
- spicy dishes.They help to warm the body, stimulate and increase blood flow.Greens can easily replace hot spices.Use fresh or dry.Oregano, dill, cilantro, parsley, basil are perfect;
- crackers, chips.These are the most harmful products of all.They contain absolutely no useful elements.If you don't want to give up your favorite delicacy, then 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 is filled with empty calories and fats that attract extra pounds;
- butter.It is necessary for the body in minimal quantities, but it should not be abused;
- rich cream, baked goods.High calorie content does not help you lose weight.
If you really want to enjoy baked goods, you can prepare your own flour-free diet options.
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 (with moderate 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 faster.This physiological feature is intended to protect the body in order to fully continue life.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (with moderate 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:
- Vegetables and fruits maintain the balance of vitamins in the body.Therefore, they are consumed every day.
- In addition to the foods you eat, monitor the amount of fluids you drink.You should drink a lot of water.You will have to give up soda and juices from packages.
- Include dairy products in your diet every day.
- You should eat 5 times a day.
- Once a week they include fish in the menu.
- Animal fats are replaced by vegetable fats.
In order not to expose yourself to unnecessary temptations, products are bought for the week at once.
Diet recipes for weight loss
When composing the menu, the choice is made from low-calorie dishes.There are many recipes that will please you with taste and promote weight loss.
Low calorie salads
When you plan to go on a diet, almost everyone starts eating salads in large quantities.Of course, vegetables are necessary, but in combination with protein foods, they will bring much more benefits to the body.In this case, they will be able to fill the stomach without stretching it.As a result, they will become a good substitute for full meals during main meals.It is good to combine vegetables with fish, eggs, dairy products and poultry.
Salad "Lady"
A light and nutritious salad contains 65.34 kcal per 100 g.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;
- greens - 47 g.
How to cook:
- Boil the chicken.Cool and cut into pieces.Cut the greens.Grate the cucumbers.
- Combine the prepared products.Add some salt.Pour in sour cream.Mix it up.
With eggs
The caloric content of the dish per 100 g is 63 kcal.Proteins – 3.84 g, fats – 4.18 g, carbohydrates – 3.28 g.
You will need:
- broccoli - 450 g;
- salt;
- eggs - 3 pieces.(boiled);
- greens - 35 g;
- tomatoes - 130 g;
- olive oil - 20 ml;
- garlic - 3 cloves;
- balsamic vinegar;
- lemon juice - 10 ml.
How to cook:
- Salt the water.Boil.Place the broccoli.Cook for 5 minutes.Cold.
- Chop the tomatoes and eggs.You need to get slices.Mix together with the cabbage.
- Cut the greens.Chop the garlic cloves or pass through a press.Add to salad.Mix it up.
- Combine the oil with the stock and vinegar.Pour over the salad.Mix it up.
Soup for weight loss
Light soup helps burn fat.Spices added to the composition improve metabolism and improve taste.
vegetable
The caloric content of the finished dish is 12.33 kcal (per 100 g).Proteins - 0.73 g, fats - 0.009 g, carbohydrates - 2.37 g.
You will need:
- broccoli - 200 g;
- black pepper - 2 g;
- cauliflower - 200 g;
- salt - 2 g;
- potatoes - 100 g;
- water - 2000 ml;
- greens - 2 g;
- onion - 70 g;
- garlic - 1 clove;
- carrots - 70 g;
- zucchini - 100 g;
- peas - 70 g;
- bell pepper - 50 g;
- green beans - 100 g;
- tomatoes - 100 g;
- celery - 50 g.
How to cook:
- Separate the cauliflower and broccoli.The blooms must all be dismantled.Place in boiling water and boil for 5 minutes.
- Chop the carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add celery.
- Put green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle with pepper.Cut the clove of garlic and put it in the soup.
- Boil for a quarter of an hour.
To keep the liquid clear, cook the soup over low heat.
With chicken
This easy stew will please everyone and is suitable for everyday meals.100 g contains 41.86 kcal.Proteins – 4.1 g, fats – 1.56 g, carbohydrates – 2.7 g.
Ingredients:
- salt - 2 g;
- chicken fillet - 120 g;
- 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 fillets.
- Salt and sprinkle with pepper.Add vermicelli.Cook for 5 minutes.
Borscht
Caloric content 24.2 kcal, fats - 0.9 g, proteins - 0.6 g, carbohydrates - 3.5 g.
You will need:
- onion - 160 g;
- water - 2100 ml;
- oil - 25 ml olive;
- beet - 150 g;
- fennel - 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 beets and carrots.Cut the cabbage.Cut the potatoes and tomatoes.
- Pour oil into a pot.Add carrots and onions.Fry.Place beetroot.Boil for 5 minutes.Put tomatoes.Add some salt.Boil for 7 minutes.
- Boil the water.Lay out the potatoes.Cook for a quarter of an hour.Throw in the cabbage pieces and fry.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 and affordable products, it is easy to prepare amazingly tasty dishes that will not only help you lose weight, but also bring real taste satisfaction.
From zucchini
Using 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 will need:
- eggs - 2 pieces;
- flour - 50 g;
- butter - 5 g;
- nutmeg - 1 g;
- milk - 300 ml with low fat;
- white pepper - 1 g;
- cheese - 150 g.
How to cook:
- Put the butter in a pan.It melts.Add the flour.Fry.It will take 2 minutes.
- Pour in the milk.Cook until the mixture thickens.Cold.
- Cut the zucchini.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 it up.
- Line the bottom of the pan with zucchini.Spread a spoonful of sauce.Layer until you run out of ingredients.Cover with cheese.
- Place in the oven for 45 minutes.180° mode.
Meat dishes
To get rid of extra pounds, first of all, set a balanced diet.Meat is rich in useful elements, so you can't do without it.When creating a menu, priority is given to chicken, rabbit, beef or turkey.
Chicken
Chicken meat is more affordable in the price range, so it is used more often for cooking.Fillet in dough will please you with its appearance and aroma.Suitable for daily food.The dish contains 142.14 kcal per 100 g.Proteins - 14.35 g, fats - 4.85 g, carbohydrates - 9.69 g.
You will need:
- rice flour - 90 g;
- mayonnaise sauce - 30 ml;
- eggs - 2 pieces;
- garlic - 2 cloves;
- spices;
- mustard oil;
- chicken breast - 450 g.
Preparation:
- Cut the fillet into layers.Beat it using a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves squeezed with a garlic press to the mayonnaise sauce.Mix it up.
- Rub the sauce over the chops.Leave it for a quarter of an hour.
- Dip each piece in rice flour and then in egg.
- Pour the mustard oil into the pan.Fill in the blanks.Fry them on both sides.
Turkey
The healthy dish contains 65.95 kcal per 100 g.Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g.When using a sleeve, the meat will remain juicy and tender.
You will need:
- zucchini - 550 g;
- turkey - 850 g;
- spices;
- sour cream - 200 ml;
- onion - 220 g;
- salt;
- carrots - 220 g;
- potatoes - 950 g.
How to cook:
- Chop the onion and put it on the sleeves as the first layer.Place the grated potatoes on top.
- Cut the courgettes and place them on top of the potatoes.Cover with slices of turkey.It is better to use fillet, it is less calories.
- Sprinkle with grated carrot chips, spices and salt.Pour in sour cream.
- Grab the ends of the sleeve.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 weight loss processes.
Baked mackerel
Tender, juicy mackerel cooked in foil is particularly tender and has a delicate flavor.Contains 48.74 kcal per 100 g.Proteins – 4.47 g, fats – 3.26 g, carbohydrates – 0.4 g.
You will need:
- orange - 150 g;
- mackerel - carcass;
- spices;
- garlic - 3 cloves;
- yogurt - 2 liters without sugar.
How to cook:
- Dig up the dead body.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the bark.Mix the garlic cloves squeezed from the press with yogurt.Add the orange zest and juice.Sprinkle with spices.Mix it up.
- Place the carcass in the sauce.Rub it on all sides.Leave it for half an hour.
- Fold the paper 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 diet menu.100 g contains 24.23 kcal.Proteins - 0.96 g, fats - 0.04 g, carbohydrates - 5.23 g.
You will need:
- Himalayan salt - 5 g;
- sea bass - 2 carcasses;
- lemon - 40 g;
- green onion - 1 piece;
- onion - 130 g;
- parsley - 7 g;
- spices for fish;
- cilantro - 7 g.
How to cook:
- Clean up the corpses.Remove the underwear.Rinse and dry with paper towels.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave it for 25 minutes.
- Place chopped green onions, lemon slices and herbs in the belly.
- Chop the onion.Open the noodles and lay half the onion rings.Place the corpses on top.Twist the noodles.
- Cook in the oven for 25 minutes.180° mode.
porridge
Cereals contain fiber.This valuable natural fiber is not digested in the body.When it leaves the intestines, it takes with it many unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
oatmeal
Cereal porridge is digested slowly, so you won't feel hungry for a long time after eating.Calorie content 130.88 kcal.Proteins – 3.93 g, fats – 1.9 g, carbohydrates – 24.81 g.
You will need:
- rolled oats - 120 g;
- salt - 1 g;
- water - 240 ml;
- dried fruits - 50 g.
How to cook:
- Boil the water.Pour the cereal into a container with a lid.
- Chop the dried fruits.Add to cereal.Pour boiling water over it.Wrap it in a towel.Leave it for half an hour.
- Add some salt.Mix it up.
While following 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
Cereals help to cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to treat buckwheat with heat.Contains 113.7 kcal.Proteins - 5.84 g, fats - 1.05 g, carbohydrates - 21.04 g (per 100 g).
You will need:
- buckwheat - 210 g;
- low-fat kefir - 500 ml.
How to cook:
- Rinse the grains with boiling water.Pour into the container.Pour in kefir.
- Close the lid.Leave it for a day.
Curd dishes
Low-fat cottage cheese should be present in the diet.It nourishes the body:
- calcium;
- protein.
Eat with fruit, yogurt or use as a filling in cakes.They also prepare delicious diet food.
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 will need:
- apple - 1 piece;
- low-fat cottage cheese - 220 g;
- fructose;
- bran - 1 tablespoon.spoon;
- cinnamon;
- unsweetened yogurt - 1 tablespoon.spoon;
- vanillin;
- egg - 1 piece.
How to cook:
- Grate the curd.The mass should become soft.
- Cut the apples into slices after removing the skin.Add to the curd.
- Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.Mix it up.
- Get it in shape.Put it in the oven.160° mode.Bake for 45 minutes.
Syrniki
The dish is suitable for the whole family.The caloric content is 199.9 kcal.Proteins – 13.7 g, fats – 7.21 g, carbohydrates – 19.04 g.
You will need:
- egg - 1 piece;
- oatmeal - 60 g;
- natural yogurt;
- honey - 30 ml;
- salt - 1 g;
- cottage cheese - 220 g.
How to cook:
- Pour the egg into the curd and honey.Add some salt.Grind it with a fork.
- Pour in oatmeal.Mix it up.Leave it for half an hour.Cereals should be puffed.
- Roll into balls.Place in a steamer.Cook for 20 minutes.
- Put it on a plate and spread yogurt on top.
Menu for the week
The tables offer a rough menu that you can adjust independently according to your taste preferences.
Monday:
| Dish | beverages | |
| breakfast | Oatmeal cooked in water with apple pieces - 200 g, cottage cheese - 50 g + honey - 10 ml | tea |
| lunches | cottage cheese - 100 g (5%) | water |
| day | cheese soup - 250 g, tomato and cucumber salad with sour cream | water |
| Afternoon snack | bananas, almonds - 50 g | water |
| Evening | boiled shrimps - 200 g, boiled eggs, cucumber - 2 pieces, tomato - 2 pieces. | tea |
Tuesday:
| Dish | beverages | |
| breakfast | buckwheat - 200 g, butter - 5 g, toast, tomato - 1 pc. | tea |
| lunches | banana, date 1 pc. | water |
| day | mushroom soup - 250 g, steamed chicken cutlets - 100 g, brown rice - 100 g | water |
| Afternoon snack | vegetable salad - 200 g, yogurt sauce | water |
| Evening | mussels - 200 g, vegetable casserole - 150 g | tea |
Wednesday:
| Dish | beverages | |
| breakfast | cottage cheese casserole - 150 g, dried apricots - 20 g, banana | coffee with milk |
| lunches | natural yogurt - 100 ml, honey - 5 g, banana | water |
| day | meatball soup - 250 g, vegetable broth - 150 g, boiled chicken fillet - 50 g | water |
| 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 | beverages | |
| breakfast | cheesecake - 50 g, banana, cottage cheese - 100 g (5%) | tea |
| lunches | apple, kiwi 2 pieces. | water |
| day | fish soup - 250 ml, boiled mussels - 200 g, cucumber - 2 pieces. | 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:
| Dish | beverages | |
| breakfast | rice - 200 g, cheese - 20 g, apple | tea |
| lunches | baked apple - 3 pieces. | 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:
| Dish | beverages | |
| breakfast | cottage cheese - 100 g, honey - 5 g, toast - 25 g | coffee |
| lunches | biscuit - 50 g, apple | water |
| day | buckwheat soup - 250 g, barley porridge - 150 g, beef broth - 50 g | water |
| Afternoon snack | baked apple - 3 pieces, | Ryazhenka |
| Evening | boiled chicken fillet - 100 g, tomato - 2 pieces, cucumber | tea |
sunday:
| Dish | beverages | |
| breakfast | buckwheat - 200 g, chicken cutlets - 30 g, boiled egg | tea |
| lunches | 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 quickly and permanently reduce excess weight.
Dietary options for children
Light and low-calorie foods are good for babies.The adult menu is not suitable, as the growing body requires more calories for development.
You cannot feed your child:
- dumplings;
- canned food;
- sausage;
- crackers;
- smoked meat;
- 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 children carbonated drinks.
- Milkshakes need to be prepared.You can add any berries and fruits to the composition.It is better not to use sugar.
Products that should be present in the diet:
- berries,
- cereals;
- fruits;
- legumes;
- vegetables;
- lean meat;
- dairy products;
- fish;
- seafood;
- eggs;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- fresh natural;
- cocoa with milk;
- still mineral water;
- tea;
- jelly.
The following are allowed to a limited extent:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Calorie intake per day:
| 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 old | 2860 |
| 14-17 years old (boys) | 3160 |
| 14-17 years old (girls) | 2760 |
Before designing any weight loss menu, you should consult a nutritionist.