Diet recipes for weight loss

To lose weight, it is not necessary to consume boiled breast and fresh vegetables. There are many delicious diet foods that make it easy to diversify your diet and make your meal not only healthy, but delicious too. A variety of recipes for diet desserts, soups, salads will help you lose weight (or not gain weight) and at the same time not feel a constant feeling of hunger.

General rules for the preparation of dietetic meals

When planning the menu, preference is given to vegetables and protein products. Second, grains and fruits, but they contain a higher amount of carbohydrates, so the use should be limited.

low calorie foods

Low-calorie foods are prepared from:

  • seafood;
  • fish;
  • unsweetened yogurt
  • beef
  • ;
  • birds;
  • low fat cottage cheese;
  • eggs in moderation.

Gentle heat treatment helps preserve nutrients in food and helps with weight loss. He understands:

  • bake;
  • kitchen;
  • extinction.

An irreplaceable helper - a multicooker. Thanks to the large number of modes, it is easy to prepare healthy meals in the appliance.

For baking use:

  • roasting sleeve;
  • various forms;
  • sheet;
  • frying pan
  • .

Important rules:

  • Use the minimum amount of fat.It should be remembered that only one spoonful of oil contains 120 kcal. This corresponds to 15% of a person's average daily energy requirement.
  • Do not eat too much sugar in any form.Treats are high in calories and affect glucose levels. Snacks on sweets cause sudden and intense hunger. To sweeten food, just add berries or fruit instead of sugar.
  • Starch and wheat flour affect weight.When losing weight, it is allowed to use baked goods made from oats, rye, whole grain flour, bran, but in moderation.
basic dietary rules

The heart of eating is to reduce calories and retain nutrients in food. When developing a diet menu, you can not go to extreme measures, completely excluding fats and carbohydrates. It is necessary to limit them properly.

Frequency and consistency of food intake

To maintain your body weight and maintain 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 prescribed daily intake.

You cannot organize "snacks" with bread rolls, candies, pastries. Because they are made up of "fast" carbohydrates, instantly absorbed, which provide a feeling of fullness immediately after a meal, but soon hunger returns.

When planning a menu, the taste of the dishes should not be overlooked. Losing weight shouldn't be a pain, otherwise it will be psychologically impossible to maintain a diet. You need to pay attention not only to the beneficial qualities of food, but also to its taste.

How to Replace High Calorie Foods

All diets are aimed at reducing body weight. Therefore, an intense reduction, and in some cases, a complete exclusion of simple carbohydrates from the menu is often assumed. First of all, it is sugar, which is easily replaced by sweeteners.

The difference between sugar substitutes:

Sweeteners
Type natural intense
Product "Fruit sugar" and fructose Stevia, sucralose.
Participation in metabolism accept does not accept
Value have an energy value have no energy value
Sweetness compared to sugar 1. 5 times larger 200 times bigger
Glycemic index 19 (a low reading indicates that blood sugar does not rise sharply when consumed) 0 (absolutely does not increase sugar levels and is completely excreted by the body).

Mayonnaise is the second most harmful product. It is high in fat, high in calories, and high in salt, which leads to overeating.

Without harming the figure, you can only consume 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 does not spoil the taste of the dishes.

Items to exclude

A lot of people make big mistakes when dieting by eating unhealthy foods.Must be excluded completely:

  • berries and sour fruits.These include cranberries, apples and currants. They produce gastric juice to stimulate appetite. It is better to replace them with bananas, persimmons, kiwis or cherries;
  • fried.All fried foods are high in calories and are contraindicated during a diet;
  • rich soups.They stimulate a rapid return of appetite. It is better to replace such a dish with a lean vegetable or mushroom soup;
  • pickled foods.They stimulate and induce appetite. The salt contained in the composition retains the fluid and causes swelling and excess weight;
  • spicy food.They help warm the body and stimulate and increase blood flow. Greens can easily replace hot seasonings. Use fresh or dried. Oregano, dill, coriander, parsley, basil are perfect;
  • crackers, chips.These are the most harmful foods. There is absolutely no useful element in their composition. If you do not want to give up your favorite treat, you can make a healthy homemade analogue of crackers and chips at home;
  • cooked vegetableslose almost all nutrients and become unnecessary;
  • Sugary sodas are not good for the body.It's filled with empty calories and fats that attract those extra pounds;
  • butter.In minimal quantities it is necessary for the body, but it should not be overused;
  • fat cream, baked goods.High calorie content does not help you lose weight.

If you have a strong desire to taste pastries, you can independently prepare dietary options that do not include flour.

How to create a weight loss menu for the day and for the 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 years and over 2000 2300 2600

Women need fewer calories. This is due to the fact that they gain weight more intensely. This physiological characteristic aims to protect the body in order to continue life fully.

Calorie allowance 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 over 1600 1800 2000

Basics

During the diet, important rules are taken into account:

  • Vegetables and fruits maintain the balance of vitamins in the body. Therefore, they are consumed daily.
  • In addition to the products consumed, they monitor the amount of fluid drunk. You need to drink plenty of water. You will have to refuse sodas and juices from the packaging.
  • Dairy products are included in the diet every day.
  • You should eat 5 times a day.
  • Fish is included in the menu once a week.
  • Animal fats are replaced by vegetable fats.

In order not to expose yourself to unnecessary temptations, the products are purchased immediately for a week.

Slimming diet recipes

When composing the menu, the choice is made on low-calorie dishes. There are many recipes that will delight the taste and help with weight loss.

Low calorie salads

While going on 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 benefits to the body. In this case, they will be able to saturate the stomach, without stretching it. As a result, they will be a good substitute for full meals during main meals. It is better to combine vegetables with fish, eggs, dairy products and poultry.

Lady's salad

lady's salad

A light and nutritious salad contains 65. 34 kcal per 100 g serving. Protein - 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 of
  • ;
  • canned peas - 170 g;
  • greens - 47 g.

How to cook:

  1. Boil the chicken. Let cool and cut into pieces. Chop the green vegetables. Chop the cucumbers.
  2. Combine the prepared products. Salt. Pour sour cream. Stir.

With eggs

The calorie content of a 100 g dish is 63 kcal. Protein - 3. 84 g, fat - 4. 18 g, carbohydrate - 3. 28 g.

You will need:

  • broccoli - 450 g;
  • salt of
  • ;
  • egg - 3 pcs. (boiled);
  • greens - 35 g;
  • tomatoes - 130 g;
  • olive oil - 20 ml;
  • garlic - 3 cloves;
  • balsamic vinegar;
  • lemon juice - 10 ml.

How to cook:

  1. Salt water. Boiling. Place the broccoli. Cook for 5 minutes. Cool.
  2. Chop the tomatoes and eggs. You should make slices. Toss with the cabbage.
  3. Chop the greens. Chop the garlic cloves or pass through a press. Send to the salad. Stir.
  4. Mix the oil with the juice and vinegar. Pour over the salad. Mix.

Soups for weight loss

Light soup helps burn fat. Condiments added to the composition improve metabolism and improve taste.

Vegetable

The calorie content of the finished dish is 12, 33 kcal (per 100 g). Protein - 0. 73 g, fat - 0. 009 g, carbohydrate - 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;
  • onions
  • - 70 g;
  • garlic - 1 clove;
  • carrots - 70 g;
  • zucchini - 100 g;
  • peas - 70 g;
  • bell pepper - 50 g;
  • green beans - 100 g;
  • tomato - 100 g;
  • celery - 50 g.

How to cook:

  1. Divide the cauliflower and broccoli. All inflorescences must be dismantled. Place in boiling water and boil for 5 minutes.
  2. Chop the carrots, potatoes, tomatoes and onions. Any shape can be made. Send to cabbage. Add the celery.
  3. Place the green beans, chopped zucchini with peppers and peas.
  4. Sel. Sprinkle with pepper. Chop the garlic clove and place it in the soup.
  5. Boil for a quarter of an hour.

To keep the broth clear, bring the soup to a simmer.

Chicken

chicken soup

A light chowder for everyone's taste, suitable for everyday meals. 100 g contains 41. 86 kcal. Protein - 4, 1 g, fat - 1, 56 g, carbohydrates - 2, 7 g.

Ingredients:

  • salt - 2 g;
  • fillet - 120 g of chicken;
  • onions
  • - 50 g;
  • pepper - 1 g;
  • vermicelli - 15 g;
  • water - 500 ml;
  • olive oil - 10 ml;
  • carrots - 50 g.

How to cook:

  1. Cut the fillets into cubes. Place in water and cook for 15 minutes.
  2. Chop the onion. Grate the carrots. Fry in olive oil. Transfer to a fillet.
  3. Season with salt and pepper. Add the vermicelli. Cook for 5 minutes.

Borscht

Calories 24. 2 kcal, fat - 0. 9 g, protein - 0. 6 g, carbohydrate - 3. 5 g.

You will need:

    onions
  • - 160 g;
  • water - 2100 ml;
  • oil - 25 ml of olive;
  • 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:

  1. Chop the onion. Grind the beetroot and carrots using a grater. Chop the cabbage. Slice the potatoes and tomato.
  2. Pour the oil into a saucepan. Add the carrots and onions. Fry. Place the scarab. Simmer for 5 minutes. Place the tomatoes. Salt. Put 7 minutes.
  3. Boil some water. Arrange the potatoes. Cook for a quarter of an hour. Discard the cabbage shavings and fry them. Cook for 15 minutes.
  4. Sel. Add chopped herbs. Stir and cook for 4 minutes.

Vegetable dishes

Vegetables are an essential part of the diet. From simple and affordable products, it is easy to prepare amazing tasting dishes that will not only help in weight loss, but also give you real taste pleasure.

Zucchini

Zucchini can be used to make a delicious casserole that is perfect for breakfast or dinner. 100 g contain 168. 41 kcal. Protein - 10, 28 g, fat - 10, 21 g, carbohydrate - 8, 74 g.

You will need:

  • egg - 2 pieces;
  • flour - 50 g;
  • butter - 5g;
  • nutmeg - 1 g;
  • milk - 300 ml low in fat;
  • white pepper - 1 g;
  • cheese - 150 g.

How to cook:

  1. Place the butter in a pan. To melt. Add the flour. Fry. It will take 2 minutes.
  2. Pour the milk over it. Cook until the mixture thickens. Cool.
  3. Cut the zucchini. You should have fine stripes. Grate the cheese.
  4. Pour the eggs into the flour mixture. Sprinkle with pepper and nutmeg. Add half of the cheese. Mix.
  5. Cover the bottom of the form with zucchini. Spread a spoonful of sauce. Distribute in layers until all food is used up. Cover with cheese.
  6. Bake for 45 minutes. 180 ° mode.

Meat dishes

In order to shed extra pounds, first of all, they establish a balanced diet. Meat is rich in useful elements, so you can not do without it. When developing the menu, preference is given to chicken, rabbit, beef or turkey.

Chicken

chicken chops

Chicken meat is the most affordable in the price range, so it is most commonly used for cooking. The paste fillet will delight you with its appearance and aroma. Suitable for daily meals. The dish contains 142, 14 kcal per 100 g. Protein - 14, 35 g, fat - 4, 85 g, carbohydrate - 9, 69 g.

You will need:

  • rice flour - 90 g;
  • mayonnaise sauce - 30 ml;
  • egg - 2 pcs. ;
  • garlic - 2 cloves;
  • spices;
  • mustard oil;
  • chicken breast - 450 g.

Preparation:

  1. Cut the fillets into slices. Beat with a special hammer. Stir the eggs with a fork.
  2. Add the spices and the chives pressed in a garlic to the mayonnaise sauce. Stir.
  3. Grate the chops with the sauce. Leave to rest for a quarter of an hour.
  4. Dip each piece in the rice flour, then in the eggs.
  5. Pour the mustard oil in a pan. Place blanks. Fry on both sides.

Turkey

A healthy dish contains 65. 95 kcal per 100 g. Protein - 6, 6 g, fat - 1, 06 g, carbohydrates - 7, 43 g. When using the sleeve, the meat will remain juicy and tender.

You will need:

  • zucchini - 550 g;
  • turkey - 850 g;
  • spices;
  • sour cream - 200 ml;
  • onions - 220 g;
  • salt of
  • ;
  • carrots - 220 g;
  • potatoes - 950

How to cook:

  1. Cut the onion and place it in the first layer of the sleeve. Place the chopped potatoes on top.
  2. Chop the zucchini and place it on the potatoes. Cover with turkey portions. It is better to use the sirloin, it is less caloric.
  3. Sprinkle with grated carrot shavings, spices and salt. Pour sour cream.
  4. Pinch the edges of the sleeve. Place on a baking sheet. Bake for 1 hour. 190 ° mode.

Fish dishes

The diet fish is well and instantly absorbed by the body, which has a positive effect on the weight loss process.

Baked mackerel

baked mackerel

The tender and juicy mackerel cooked in foil is distinguished by its particular tenderness and delicate aroma. Contains 48. 74 kcal per 100 g. Protein - 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 l without sugar.

How to cook:

  1. Empty the carcass. Make longitudinal cuts every 5 centimeters.
  2. Juice of one orange. Grate the zest. Mix the squeezed garlic cloves in a press with yogurt. Add the zest and orange juice. Sprinkle with spices. Mix.
  3. Place the carcass in the sauce. Rub on all sides. Hold for half an hour.
  4. Fold the foil in two layers and wrap the fish, after spreading the sauce on the surface.
  5. Bake for 20 minutes. 190 ° mode.

Baked bar

White fish is ideal for diet menus. 100 g contain 24. 23 kcal. Protein - 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 onions - 1 piece;
  • onions
  • - 130 g;
  • parsley - 7 g;
  • seasoning for fish;
  • coriander - 7 years

How to cook:

  1. Clean up the carcasses. Remove the interiors. Rinse and dry with a paper towel.
  2. Sprinkle with fish seasoning. Salt. Grind. Leave on for 25 minutes.
  3. Place the chopped green onions, lemon wedges and herbs in the belly.
  4. Chop the onions. Unroll the foil and arrange the onion half rings. Place the carcasses on top. Twist the leaf.
  5. Blacken in the oven for 25 minutes. 180 ° mode.

Porridge

Cereals contain fiber. This precious natural fiber does not dissolve in the body. Coming out of the intestines, it takes away a lot of unnecessary things: toxins, fats, allergens. Therefore, it is important to include porridge in the diet every day.

Oatmeal

Grain porridge is slowly digested, so after a meal you will not be hungry for a long time. Caloric content 130, 88 kcal. Protein - 3, 93 g, fat - 1, 9 g, carbohydrates - 24, 81 g.

You will need:

  • Hercules - 120 g;
  • salt - 1 g;
  • water - 240 ml;
  • dried fruits - 50 g.

How to cook:

  1. Boil some water. Pour the flakes into a container closed with a lid.
  2. Slice the dried fruit. Add to cereals. Pour boiling water over it. Wrap with a towel. Insist for half an hour.
  3. Sel. Mix.

It is forbidden to consume alcohol while dieting. It saturates the body with artificial energy and prevents the body from breaking down fatty tissue.

Buckwheat

buckwheat

Cereals help cleanse the digestive system. Eliminates harmful compounds from the intestinal tract. Nutritionists advise not to heat buckwheat. Contains 113. 7 kcal. Protein - 5. 84 g, fat - 1. 05 g, carbohydrate - 21. 04 g (per 100 g).

You will need:

  • buckwheat - 210 g;
  • fat-free kefir - 500 ml.

How to cook:

  1. Rinse the cereal in boiling water. Pour into a container. Pour with kefir.
  2. Close the cover. Insist for a day.

Curd dishes

Low fat cottage cheese is a staple in the diet. It saturates the body:

  • calcium;
  • protein.

Eat it with fruit, yogurt or as a garnish in desserts. Delicious healthy meals are also prepared.

Saucepan

The dish will lift your spirits in the morning with an incredible aroma and give you a boost of liveliness 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. ;
  • fat-free cottage cheese - 220 g;
  • fructose;
  • sound
  • - 1 tsp. the spoon;
  • cinnamon;
  • unsweetened yogurt - 1 tbsptspoon;
  • vanillin;
  • Egg
  • - 1 pc.

How to cook:

  1. Crush the curds. The mass should become soft.
  2. Slice the apples after peeling them. Add to the curd.
  3. Sprinkle with bran, cinnamon and vanilla. Pour in the yogurt and the egg. Sweeten with fructose. Stir.
  4. Place in the form. Put in the oven. 160 ° mode. Bake for 45 minutes.

Cheesecakes

This dish is suitable for the whole family. The caloric content is 199. 9 kcal. Protein - 13, 7 g, fat - 7, 21 g, carbohydrate - 19, 04 g.

You will need:

  • egg - 1 pc. ;
  • semolina - 60 g;
  • plain yogurt
  • ;
  • honey - 30 ml;
  • salt - 1 g;
  • cottage cheese - 220 g.

How to cook:

  1. Pour the egg into the curds and honey. Salt. Rub with a fork.
  2. Add semolina. Stir. Reserve half an hour. The oatmeal should swell.
  3. Launch the koloboks. Place in a double boiler. Cook for 20 minutes.
  4. Put on a dish and pour over with yogurt.

Weekly menu

The tables show an example of a menu that can be independently adjusted according to taste preferences.

Monday:

Flat Drink
Morning Oatmeal cooked in water with apple pieces - 200 g, cottage cheese - 50 g + honey - 10 ml tea
Lunch cottage cheese - 100 g (5%) water
Day Cheese soup - 250 g, tomato and cucumber salad with sour cream water
Snack banana, almonds - 50 g water
Evening boiled shrimp - 200 g, boiled egg, cucumber - 2 pieces, tomato - 2 pieces. tea

Tuesday:

Flat Drink
Morning buckwheat - 200 g, butter - 5 g, toast, tomato - 1 pc. tea
Lunch banana, khaki 1 pc. water
Day mushroom soup - 250 g, steamed chicken cutlet - 100 g, brown rice - 100 g water
Collation vegetable salad - 200 g, yogurt dressing water
Evening mussels - 200 g, vegetable casserole - 150 g tea

Wednesday:

Flat Drink
Morning cottage cheese casserole - 150 g, dried apricots - 20 g, banana coffee with milk
Lunch plain yogurt - 100 ml, honey - 5 g, banana water
Day meatball soup - 250 g, vegetable stew - 150 g, cooked chicken fillet - 50 g water
Snack bread - 2 pieces, jam - 10 g, apple kefir - 250 ml
Evening baked chicken breast - 200 g, vegetable salad - 100 g, rice bread tea

Thursday:

Flat Drink
Morning cottage cheese - 50 g, banana, cottage cheese - 100 g (5%) tea
Lunch apple, kiwi, 2 pcs. water
Day ear - 250 ml, boiled mussels - 200 g, cucumber - 2 pcs. water
Snack cottage cheese - 100 g, walnuts - 20 g, honey - 5 g water
Evening Baked pollock - 200 g, bread - 1 piece, cucumber - 1 piece, tomato - 2 pieces tea

Friday:

Flat Drink
Morning rice - 200 g, cheese - 20 g, apple tea
Lunch baked apple - 3 pcs. kefir
Day borscht - 250 g, boiled chicken fillet - 70 g, vegetable salad - 100 g water
Snack cottage cheese - 100 g, banana water
Evening boiled potatoes - 150 g, boiled mussels - 100 g, cucumber - 2 pieces, tomato - 1 piece. tea

Saturday:

Flat Drink
Morning cottage cheese - 100 g, honey - 5 g, toast - 25 g coffee
Lunch cookie - 50 g, apple water
Day buckwheat broth soup - 250 g, barley porridge - 150 g, beef stew - 50 g water
Snack baked apple - 3 pieces, fermented baked milk
Evening boiled chicken fillet - 100 g, tomato - 2 pieces, cucumber tea
menu of the week

Sunday:

Flat 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
Snack bread - 2 pieces, cottage cheese - 50 g, cucumber, tomato water
Evening Baked turkey fillet - 200 g, vinaigrette - 150 g, grapefruit tea

By calculating calories, you can quickly and permanently reduce excess weight.

Diet options for children

Light, low calorie meals are good for toddlers. An adult menu is not suitable, because a growing body needs more calories to develop.

Unable to feed baby:

    dumplings
  • ;
  • canned food;
  • sausage;
  • croutons;
  • smoked meats;
  • semi-finished products;
  • fried foods;
  • chips;
  • muffin;
  • candy.

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 a minimal amount.
  • It is forbidden to water babies with carbonated drinks.
  • Milkshakes must be prepared. You can add berries and fruits to the composition. It is better not to use sugar.

Must-Have Foods:

  • berries,
  • cereals;
  • fruit;
  • legumes;
  • vegetables;
  • lean meat;
  • dairy products;
  • fish;
  • seafood;
  • eggs;
  • liver;
  • Pain
  • .
children's drinks

Recommended drinks:

    Jelly
  • ;
  • herbal infusion;
  • natural fresh;
  • cocoa in milk;
  • still mineral water;
  • tea
  • ;
  • Jelly
  • .

To a limited extent permitted:

  • marshmallow;
  • butter;
  • vegetable oil in salads;
  • chocolate.

Calories per day:

Age Kcal
6 to 12 months 800
1 to 1. 5 years 1330
1, 5 to 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 preparing a weight loss menu, you should consult a dietitian.