To lose weight, you do not need to eat boiled brisket without yeast and vegetables.There are many delicious dietary dishes that allow 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
When planning the menu, preference is given to vegetables and protein products.In second place are cereal porridges and fruits, but they contain more carbohydrates, so consumption should be limited.
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 dishes and promotes weight loss.This includes:
- cooking;
- cooking;
- stewing.
An indispensable assistant is a multicooker.Thanks to the large number of modes, it is easy to prepare dietary dishes in the device.
To cook in the oven use:
- baking sleeve;
- various molds;
- frustrate;
- pan
Important rules:
- Use a minimal amount of fat.It is important to remember that just one spoonful of oil contains 120 kcal.This represents 15% of the average daily amount of energy needed by a person.
- Do not consume too much sugar in any form.Treats are rich in calories and alter glucose levels.Eating sweets causes sudden and intense hunger.To sweeten food, simply add berries or fruits instead of sugar.
- Starch and wheat flour affect weight.When losing weight, you can eat baked goods 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 drawing up a dietary menu, you cannot take extreme measures, completely excluding fats and carbohydrates.They need to 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 point is that the amount of calories should not exceed the daily requirement.
You cannot make “snacks” with bread, sweets or pastries.Because they are made up of “fast” and instantly digestible carbohydrates, they provide a feeling of satiety immediately after ingestion, but hunger soon returns.
When planning a menu, you should not neglect the taste of the dishes.Losing weight should not be a torment, otherwise it will be psychologically impossible to maintain your diet.You should care not only about the beneficial qualities of food, but also about its taste.
How to replace high-calorie foods
All diets aim to reduce body weight.Therefore, an intensive reduction and, in some cases, complete elimination of simple carbohydrates from the menu is often suggested.First of all, it is sugar, which can be easily replaced with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Type | natural | intensive |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism | to accept | do not accept |
| Value | has energetic value | has 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 markedly increase blood sugar levels) | 0 (absolutely does not increase sugar levels and is completely eliminated by the body). |
In second place as harmful products is mayonnaise.It has a high fat content, lots of calories and salt, which leads to overeating.
Without harming your body, you can consume just one tablespoon of the product per week.This condition is very difficult to fulfill for many, so you will have to find a worthy replacement that will not spoil the taste of the dishes.
What to delete
Many people make serious mistakes when dieting by eating unhealthy foods.It is necessary to completely delete:
- sour berries and fruits.This includes cranberries, apples and currants.They produce gastric juice that stimulates the appetite.It is better to replace them with bananas, persimmons, kiwi or cherries;
- to roast.Any 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 this dish with lean vegetable or mushroom soup;
- preserved products.They stimulate and provoke the appetite.The salt included in the composition retains fluid and causes edema and excess weight;
- spicy dishes.They help warm the body, stimulate and increase blood flow.Greens can easily replace hot seasonings.Use fresh or dried.Oregano, dill, coriander, parsley, basil are perfect;
- cookies, 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 delicacy, you can prepare a homemade and healthy equivalent of cookies and chips at home;
- cooked vegetablesthey lose almost all their nutrients and become useless;
- Sweet soda is not good for the body.It's full of empty calories and fats that attract extra pounds;
- butter.It is necessary for the body in minimal quantities, but should not be abused;
- rich cream, baked goods.The 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 include 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 | 3,000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 years or more | 2000 | 2300 | 2600 |
Women need fewer calories.This is due to the fact that they gain weight more quickly.This physiological characteristic aims to protect the body for the full continuity of 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 or more | 1600 | 1800 | 2000 |
Basic principles
During the diet, important rules are taken into account:
- Vegetables and fruits maintain vitamin balance in the body.Therefore, they are consumed daily.
- In addition to the foods you eat, monitor the amount of liquid you drink.You need to drink lots of water.You will have to give up soft drinks and packaged juices.
- Include dairy products in your diet every day.
- You must eat 5 times a day.
- Once a week they include fish on the menu.
- Animal fats are replaced by vegetable fats.
To avoid exposing yourself to unnecessary temptations, products are purchased for the week at once.
Diet recipes for weight loss
When composing the menu, the choice is made for low-calorie dishes.There are many recipes that will delight you with their taste and promote weight loss.
Low calorie salads
When planning 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 benefit to the body.In this case, they will be able to saturate the stomach without stretching it.As a result, they will become 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 and nutritious salad contains 65.34 kcal per 100 g serving.Proteins – 7.85 g, fats – 1.94 g, carbohydrates – 3.59 g
Ingredients:
- chicken fillet – 230 g;
- heavy cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- salt;
- canned peas – 170 g;
- greens – 47 g.
How to cook:
- Boil the chicken.Let cool and cut into pieces.Chop the vegetables.Grind the cucumbers.
- Combine prepared products.Add some salt.Pour in the cream.To mix.
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 will need:
- broccoli – 450 g;
- salt;
- egg – 3 pcs.(boiled);
- greens – 35 g;
- tomato – 130 g;
- olive oil – 20ml;
- garlic – 3 cloves;
- balsamic vinegar;
- lemon juice – 10 ml.
How to cook:
- Salt the water.Boil.Add the broccoli.Cook for 5 minutes.Legal.
- Chop the tomatoes and eggs.You must get slices.Mix with cabbage.
- Chop the vegetables.Chop the garlic cloves or pass them through a press.Add to salad.To mix.
- Combine oil with juice and vinegar.Pour over the salad.Mixture.
Soups to lose weight
Light soup helps burn fat.Seasonings added to the composition improve metabolism and improve taste.
Vegetable
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 will need:
- broccoli – 200 g;
- black pepper – 2 g;
- cauliflower – 200 g;
- salt – 2g;
- potatoes – 100 g;
- water – 2,000 ml;
- greens – 2 g;
- onion – 70g;
- garlic – 1 clove;
- carrots – 70 g;
- zucchini – 100g;
- peas – 70 g;
- bell pepper – 50 g;
- green beans – 100 g;
- tomato – 100g;
- 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 make any format.Send to the cabbage.Add the celery.
- Add green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle pepper.Chop the garlic clove and add it to 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 contains 41.86 kcal.Proteins – 4.1 g, fats – 1.56 g, carbohydrates – 2.7 g.
Ingredients:
- salt – 2g;
- fillet – 120 g of chicken;
- onion – 50 g;
- pepper – 1g;
- vermicelli – 15 g;
- water – 500ml;
- olive oil – 10ml;
- 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.
- Salt and sprinkle with pepper.Add vermicelli.Cook for 5 minutes.
borscht
Calorie content 24.2 kcal, fats – 0.9 g, proteins – 0.6 g, carbohydrates – 3.5 g.
You will need:
- onion – 160 g;
- water – 2100ml;
- olive oil – 25 ml olive oil;
- beet – 150 g;
- dill – 13 g;
- carrots – 150 g;
- parsley – 12g;
- potatoes – 310 g;
- salt – 10g;
- cabbage – 400 g;
- tomato – 200 g.
How to cook:
- Chop the onion.Using a grater, chop the beetroot and carrot.Chop the cabbage.Chop the potatoes and tomatoes.
- Pour oil into a pan.Add carrots and onions.Fry.Add the beetroot.Cook for 5 minutes.Add the tomatoes.Add some salt.Cook for 7 minutes.
- Boil water.Arrange the potatoes.Cook for a quarter of an hour.Add cabbage shavings 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 dishes with incredible taste that will not only help you lose weight, but also give real gustatory pleasure.
From zucchini
With zucchini you can prepare a delicious casserole that you can use 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:
- egg – 2 pieces;
- flour – 50 g;
- butter – 5g;
- nutmeg – 1g;
- milk – 300 ml skimmed;
- white pepper – 1g;
- cheese – 150g.
How to cook:
- Place the butter in a frying pan.Melted.Add flour.Fry.This will take 2 minutes.
- Pour in the milk.Cook until the mixture thickens.Legal.
- Slice the zucchini.You should get thin strips.Grate the cheese.
- Pour the eggs into the flour mixture.Sprinkle pepper and nutmeg.Add half the cheese.Mixture.
- Line the bottom of the pan with zucchini.Spread a spoonful of sauce.Arrange in layers until the ingredients run out.Cover with cheese.
- Bake for 45 minutes.180° mode.
Meat dishes
To eliminate 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 most often 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 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.Hit with a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves squeezed through a garlic press to the mayonnaise sauce.To mix.
- Rub the sauce over the chops.Leave for a quarter of an hour.
- Dip each piece in rice flour and then in eggs.
- Pour mustard oil into the pan.Fill in the blanks.Fry on both sides.
Türkiye
The healthy dish contains 65.95 kcal per 100 g.Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g.When using mango, the flesh will remain juicy and tender.
You will need:
- zucchini – 550g;
- 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 place it in the sleeve as the first layer.Place the chopped potatoes on top.
- Chop the zucchini and place over the potatoes.Top with turkey slices.It is better to use sirloin, it has fewer calories.
- Sprinkle with grated carrots, spices and salt.Pour in the cream.
- Pinch the edges of the sleeve.Place on a baking sheet.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.
Roasted mackerel
Tender and 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 will need:
- orange – 150g;
- mackerel - carcass;
- spices;
- garlic – 3 cloves;
- yogurt - 2 liters unsweetened.
How to cook:
- Gut the carcass.Make longitudinal cuts every 5 centimeters.
- 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.Mixture.
- Place the carcass in the sauce.Rub on all sides.Leave for half an hour.
- Fold the aluminum foil in two layers and wrap the fish, after spreading the sauce over 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 – 0.96 g, fats – 0.04 g, carbohydrates – 5.23 g.
You will need:
- Himalayan salt – 5 g;
- sea bass – 2 carcasses;
- lemon – 40g;
- chives – 1 unit;
- onion – 130g;
- parsley – 7g;
- fish seasoning;
- coriander – 7g.
How to cook:
- Clean the carcasses.Remove the entrails.Rinse and dry with paper towel.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave for 25 minutes.
- Place the chopped chives, lemon slices and herbs in the belly.
- Chop the onion.Open the foil and lay out the onion half rings.Place the carcasses on top.Twist the foil.
- Cook in the oven for 25 minutes.180° mode.
Porridge
Cereals contain fiber.This valuable natural fiber does not dissolve in the body.When leaving the intestine, it takes with it many unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.
Oat
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 – 1g;
- water – 240ml;
- dried fruits – 50 g.
How to cook:
- Boil water.Pour the cereal into a container with a lid.
- Chop dried fruit.Add to cereal.Pour boiling water over it.Wrap in a towel.Leave for half an hour.
- Add some salt.Mixture.
During the diet, it is prohibited to consume alcohol.It saturates the body with artificial energy and does not allow the body to break down adipose tissue.
Buckwheat
Cereals help 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 cereal with boiling water.Pour into a container.Pour in kefir.
- Close the lid.Leave it for a day.
Curd dishes
Low-fat cottage cheese must be present in the diet.Nourishes the body:
- calcium;
- protein.
Eat with fruit, yogurt or use as a filling for desserts.They also prepare delicious dietary dishes.
Casserole
The dish will lift your spirits in the morning with its incredible 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 unit;
- low-fat cottage cheese – 220 g;
- fructose;
- bran – 1 tablespoon.to harvest;
- cinnamon;
- unsweetened yogurt - 1 tbsp.to harvest;
- vanillin;
- egg – 1 pc.
How to cook:
- Mash the cottage cheese.The dough should be soft.
- Slice the apples after removing the skin.Add to cottage cheese.
- Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.To mix.
- Put it on the form.Place in the oven.160° mode.Bake for 45 minutes.
Sirniki
The dish is suitable for the whole family.Calorie content is 199.9 kcal.Proteins – 13.7 g, fats – 7.21 g, carbohydrates – 19.04 g.
You will need:
- egg – 1 unit;
- semolina – 60 g;
- natural yogurt;
- honey – 30ml;
- 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 the semolina.To mix.Leave for half an hour.The cereal should swell.
- Make balls.Place in a steamer.Cook for 20 minutes.
- Place on a plate and cover with yogurt.
Menu of the week
The tables provide an approximate menu that you can independently adjust in accordance with your taste preferences.
Monday:
| Dish | To 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 cream | water |
| Afternoon snack | banana, almonds – 50 g | water |
| Night | boiled shrimp – 200 g, boiled egg, cucumber – 2 pcs., tomato – 2 pcs. | tea |
Tuesday:
| Dish | To drink | |
| Morning | buckwheat – 200 g, butter – 5 g, toast, tomatoes – 1 pc. | tea |
| Lunch | banana, persimmon 1 pc. | water |
| Day | mushroom soup – 250 g, steamed chicken cutlet – 100 g, brown rice – 100 g | water |
| Afternoon snack | vegetable salad – 200 g, yogurt sauce | water |
| Night | mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday:
| Dish | To 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 pcs., jam – 10 g, apple | kefir – 250 ml |
| Night | oven-baked chicken breast – 200 g, vegetable salad – 100 g, rice cake | tea |
Thursday:
| Dish | To 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 |
| Night | pollock in the oven – 200 g, bread – 1 pc., cucumber – 1 pc., tomato – 2 pcs. | tea |
Friday:
| Dish | To 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 |
| Afternoon snack | cottage cheese – 100 g, banana | water |
| Night | boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pcs., tomatoes – 1 pc. | tea |
Saturday:
| Dish | To drink | |
| Morning | cottage cheese – 100 g, honey – 5 g, toast – 25 g | coffee |
| Lunch | biscuit – 50 g, apple | water |
| Day | buckwheat broth soup – 250 g, barley porridge – 150 g, beef stew – 50 g | water |
| Afternoon snack | baked apple – 3 pcs., | Ryazhenka |
| Night | boiled chicken fillet – 100 g, tomatoes – 2 pcs., cucumber | tea |
Sunday:
| Dish | To 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 pcs., cottage cheese – 50 g, cucumber, tomato | water |
| Night | turkey fillet in the oven – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories, you can reduce excess weight quickly and permanently.
Dietary Options for Children
Light, low-calorie meals are good for babies.The adult menu is not suitable, as the growing body needs more calories to develop.
You cannot feed your baby:
- cookies;
- canned food;
- sausage;
- cookies;
- smoked meats;
- semi-finished products;
- fried foods;
- French fries;
- baked goods;
- candy.
Important rules:
- Mayonnaise should not be added to dishes.It must be replaced with sour cream or yogurt.
- It is best to replace common salt with sea salt and use it in minimal quantities.
- It is forbidden to give carbonated drinks to children.
- Milkshakes must be prepared.You can add any fruits and berries to the composition.It is better not to use sugar.
Products that must be present in the diet:
- berries,
- cereals;
- fruits;
- legumes;
- vegetables;
- lean meat;
- dairy products;
- fish;
- seafood;
- eggs;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- natural fresh;
- cocoa with milk;
- still mineral water;
- tea;
- jelly.
To some extent, the following is permitted:
- marshmallow;
- 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 to 17 years old (boys) | 3160 |
| 14 to 17 years old (girls) | 2760 |
Before creating any weight loss menu, you should consult a nutritionist.