To lose weight, you do not need to eat unleavened boiled meat and vegetables.There are many delicious diet dishes that allow you to easily diversify your diet and make your food 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 constantly feeling hungry.
General rules for preparing diet meals
When planning a menu, preference is given to vegetables and protein products.In second place are cereals 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;
- birds;
- low-fat cottage cheese;
- eggs in moderation.
Gentle heat treatment helps preserve nutrients in meals and promotes weight loss.This includes:
- baking;
- cooking;
- suffocation.
An indispensable assistant is a multicooker.Thanks to a large number of modes, it is easy to prepare diet meals in the device.
For cooking in the oven use:
- baking sleeve;
- different shapes;
- foil;
- frying pan
Important rules:
- Use a minimal amount of fat.It should be remembered that just one spoonful of butter contains 120 kcal.This is 15% of the required average daily energy value per person.
- Do not consume a lot of sugar in any form.Treats are high in calories and alter glucose levels.Eating sweets causes sudden, strong 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 goods from oats, rye, whole grain flour and bran, but in moderation.
The basis of the diet is reducing calories and preserving nutrients in food.When making a diet menu, you cannot go to extreme measures, completely excluding fats and carbohydrates.They must be properly limited.
Frequency and regularity 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 muffins, pastries or sweets.Because they consist of "fast", immediately digestible carbohydrates, which provide a feeling of satiety immediately after eating, but soon hunger returns.
When creating a menu, you should not neglect the taste of the dishes.Losing weight should not be torture, otherwise it will be psychologically impossible to maintain the diet.You need to take care not only of the beneficial 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 complete elimination of simple carbohydrates from the menu, is often recommended.First of all, it is sugar that is easily replaced with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Type | naturally | intense |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Involvement in metabolism | I accept | don't accept |
| 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 indicates that consumption does not sharply increase blood sugar levels) | 0 (absolutely does not increase sugar levels and is completely eliminated from the body). |
In second place as harmful products is mayonnaise.It is high in fat, high in 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 substitute that will not spoil the taste of the dishes.
What to exclude
Many people make serious mistakes while dieting by eating unhealthy foods.It is necessary to completely exclude:
- sour berries and fruits.These include blueberries, apples and blackcurrants.They produce gastric juice that stimulates the appetite.They are best replaced with bananas, persimmons, kiwis or cherries;
- baked.All fried foods are high in calories and are contraindicated during a diet;
- rich soups.They stimulate the rapid return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
- marinated 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 to warm the body, stimulate and increase blood flow.Greens can easily replace hot spices.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 do not 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 full of empty calories and fat that attract extra pounds;
- oil.It is necessary for the body in minimal amounts, but it should not be abused;
- rich cream, pastries.High calorie content does not help you lose weight.
If you really want to enjoy baked goods, you can make your own dietary options that do not include flour.
How to make 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 (in active life) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 and over years | 2000 | 2300 | 2600 |
Women need fewer calories.This is because they bid faster.This physiological characteristic is aimed at protecting the body in order to fully continue life.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (in active life) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800 | 2000 | 2200 |
| 50 and over years | 1600 | 1800 | 2000 |
Basic principles
During the diet, important rules are taken into account:
- Vegetables and fruits maintain the 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 should drink a lot of water.You will have to give up soda and packaged juices.
- 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, the products are purchased for the week at once.
Diet recipes for weight loss
When creating the menu, the choice is low-calorie dishes.There are many recipes that will delight you with taste and promote weight loss.
Low calorie salads
When you plan to go on a diet, almost everyone starts eating salads in huge 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 become a good substitute for a full meal during the main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.
Lady Salad
The light, nutritious salad contains 65.34 kcal per 100 g portion.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:
- Boil the chicken.Cool and cut into pieces.Chop the greens.Grind the cucumbers.
- Mix the finished products.Add some salt.Pour sour cream.Stir.
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;
- tomatoes - 130 g;
- olive oil - 20 ml;
- garlic - 3 cloves;
- balsamic vinegar;
- lemon juice - 10 ml.
How to cook:
- Salt the water.Boil.Add broccoli.Cook for 5 minutes.Cool.
- Chop the tomatoes and eggs.You should get slices.Mix together with the cabbage.
- Chop the greens.Chop the garlic cloves or pass them through a press.Add to salad.Stir.
- Mix the butter with the juice and vinegar.Pour over the salad.Mix it up.
Soups for weight loss
Light soup helps burn fat.Spices added to the composition improve metabolism and improve taste.
A 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 - 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;
- black pepper - 50 g;
- green beans - 100 g;
- tomato - 100 g;
- celery - 50 g
How to cook:
- Separate the cauliflower and broccoli.All inflorescences must be disassembled.Place in boiling water and boil for 5 minutes.
- Cut the carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add celery.
- Put green beans, chopped zucchini with black pepper and peas.
- Add some salt.Sprinkle black pepper.Crush 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 appeal to everyone and is suitable for an everyday meal.100 g contain 41.86 kcal.Proteins - 4.1 g, fats - 1.56 g, carbohydrates - 2.7 g.
Ingredients:
- salt - 2 g;
- fillet - 120 g of chicken;
- onion - 50 g;
- black pepper - 1 g;
- vermicelli - 15 g;
- water - 500 ml;
- olive oil - 10 ml;
- carrots - 50 g.
How to cook:
- Cut the fillet into cubes.They are placed in water and boiled for 15 minutes.
- Chop the onion.Grate the carrots.They are fried in olive oil.Transfer to the fillet.
- Salt and sprinkle with black pepper.Add vermicelli.Cook for 5 minutes.
Borscht
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;
- 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, cut the beets and carrots.Chop the cabbage.Cut the potatoes and tomatoes.
- Pour oil into a saucepan.Add the carrots and onions.Fry.Place beets.Let it simmer for 5 minutes.Put tomatoes.Add some salt.Let it simmer 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, affordable products, it is easy to prepare amazing-tasting dishes that will not only help you lose weight, but also bring real taste pleasure.
From zucchini
With the help of zucchini, you can prepare a delicious casserole, suitable for breakfast or dinner.100 g contain 168.41 kcal.Proteins - 10.28 g, fats - 10.21 g, carbohydrates - 8.74 g.
You will need:
- egg - 2 pcs.;
- flour - 50 g;
- butter - 5 g;
- nutmeg - 1 g;
- fresh milk - 300 ml low-fat;
- white pepper - 1 g;
- cheese - 150 g.
How to cook:
- Put the butter in a pan.Melt.Add flour.Fry.It will take 2 minutes.
- Milk is poured.Cook until the mixture thickens.Cool.
- Cut the courgettes.You should get thin strips.The cheese is grated.
- Pour the eggs into the flour mixture.Sprinkle with black pepper and nutmeg.Add half the cheese.Mix it up.
- Line the bottom of a pan with zucchini.Spoon sauce over.Layer until the ingredients are gone.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.Chicken, rabbit, beef or turkey meat is preferred when creating the menu.
chicken
Chicken meat is the most affordable in the price range, which is why it is most often used for cooking.Fillet in dough will please you with its appearance and aroma.Suitable for daily meals.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 pcs.;
- garlic - 2 cloves;
- spices;
- mustard oil;
- chicken breast - 450 g.
Preparation:
- Cut the fillet into layers.Break it with a special hammer.Stir the eggs with a fork.
- Add the spices and garlic cloves pressed through a press to the mayonnaise sauce.Stir.
- Rub the cutlets with the sauce.Leave for quarter of an hour.
- Dip each piece in rice flour and then in eggs.
- Pour mustard oil into the pan.Place the blanks.Fry 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 you use a sleeve, the meat will remain juicy and tender.
You will need:
- zucchini - 550 g;
- turkey - 850 g;
- spices;
- cream - 200 ml;
- onion - 220 g;
- salt;
- carrots - 220 g;
- potatoes - 950 g.
How to cook:
- Cut the onion and place it in the sleeve as the first layer.Place the sliced potatoes on top.
- Cut the courgettes and arrange them on top of the potatoes.Cover with turkey slices.It is better to use fillet, it is lower in calories.
- Sprinkle with grated carrot chips, spices and salt.Pour sour cream.
- Pin the ends of the sleeve.Place on baking paper.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, 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 - 150 g;
- mackerel - carcass;
- spices;
- garlic - 3 cloves;
- yogurt - 2 liters without sugar.
How to cook:
- Eviscerate the carcass.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the peel.Mix the pressed garlic cloves with yogurt.Add zest and orange juice.Sprinkle with the spices.Mix it up.
- Place the carcass in the sauce.Rub on all sides.Leave for half an hour.
- Fold the foil in two layers and wrap the fish after smearing the surface with the sauce.
- 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.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 pc.;
- onion - 130 g;
- parsley - 7 g;
- seasoning for fish;
- St. John's wort - 7 years
How to cook:
- Clean up the corpses.Remove the innards.Rinse and dry with a paper towel.
- Sprinkle with fish seasoning.Add some salt.Be bold.Leave for 25 minutes.
- Place chopped green onions, lemon slices and herbs in the belly.
- Chop the onion.Roll out the foil and arrange the half rings of onion.Place the corpses on top.Turn the foil over.
- Stew in the oven for 25 minutes.180° mode.
porridge
Cereals contain fiber.This valuable natural fiber does not dissolve in the body.Leaving the intestine, it takes with it many unnecessary things: toxins, fats, allergens.That's why it's important to include oatmeal 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.Proteins - 3.93 g, fats - 1.9 g, carbohydrates - 24.81 g.
You will need:
- oatmeal - 120 g;
- salt - 1 g;
- water – 240 ml;
- dried fruits - 50 g.
How to cook:
- Boil water.Pour the cereal into a container with a lid.
- Chop the dried fruit.Add to cereal.Pour boiling water over.Wrap in a towel.Leave for half an hour.
- Add some salt.Mix it up.
It is forbidden to drink alcohol during the diet.It saturates the body with artificial energy and prevents the body from breaking down fat tissue.
buckwheat
Cereals help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to heat treat buckwheat.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.Kefir is poured.
- Close the lid.Leave for a day.
Cottage cheese dishes
Low-fat cottage cheese should be present in the diet.Nourishes the body:
- calcium;
- protein.
Eat it with fruit, yogurt or use it as a filling in desserts.They also prepare delicious diet meals.
Casserole
The dish will lift your mood in the morning with its amazing aroma and give you 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 pc.;
- low-fat cottage cheese - 220 g;
- fructose;
- bran - 1 tbsp.a spoon;
- cinnamon;
- unsweetened yogurt - 1 tbsp.a spoon;
- vanillin;
- egg - 1 pc.
How to cook:
- Mash the cottage cheese.The mass should become soft.
- Cut the apples after removing the skin.Add to the cottage cheese.
- Add the bran, cinnamon and vanilla.Pour over the yogurt and egg.Sweeten with fructose.Stir.
- Place in the form.Place in the oven.160° mode.Bake for 45 minutes.
Sirniki
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 will need:
- egg - 1 pc.;
- semolina - 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 with a fork.
- Pour semolina.Stir.Leave for half an hour.Cereals should swell.
- Roll into balls.Place in a steamer.Cook for 20 minutes.
- Place on a plate and cover with yogurt.
Menu for the week
The tables provide an approximate menu that you can adjust independently according to your taste preferences.
monday:
| A dish | drink | |
| in the morning | oatmeal boiled in water with pieces of apple - 200 g, cottage cheese - 50 g + honey - 10 ml | tea |
| Lunch | cottage cheese - 100 g (5%) | water |
| day | cheesy soup - 250 g, tomato and cucumber salad with cream | water |
| Afternoon breakfast | banana, almonds - 50g | water |
| evening | boiled shrimps - 200 g, boiled egg, cucumber - 2 pcs., tomato - 2 pcs. | tea |
Tuesday:
| A dish | drink | |
| in the morning | buckwheat - 200 g, butter - 5 g, toasted bread, tomato - 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 breakfast | vegetable salad - 200 g yogurt dressing | water |
| evening | mussels - 200 g, vegetable casserole - 150 g | tea |
Wednesday:
| A dish | drink | |
| in the morning | cottage cheese - 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 breakfast | bread - 2 pieces, jam - 10 g, apple | kefir - 250 ml |
| evening | baked chicken breast - 200 g, vegetable salad - 100 g, rice cake | tea |
Thursday:
| A dish | drink | |
| in the morning | cheesecake - 50 g, banana, cottage cheese - 100 g (5%) | tea |
| Lunch | apple, kiwi 2 pcs. | water |
| day | fish broth - 250 ml, boiled mussels - 200 g, cucumber - 2 pcs. | water |
| Afternoon breakfast | cottage cheese - 100 g, nuts - 20 g, honey - 5 g | water |
| evening | pollock in the oven - 200 g, bread - 1 pc., cucumber - 1 pc., tomato - 2 pc. | tea |
friday:
| A dish | drink | |
| in the 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 breakfast | cottage cheese - 100 g, banana | water |
| evening | boiled potatoes - 150 g, boiled mussels - 100 g, cucumber - 2 pcs., tomato - 1 pc. | tea |
Saturday:
| A dish | drink | |
| in the morning | cottage cheese - 100 g, honey - 5 g, toast - 25 g | coffee |
| Lunch | biscuit - 50 g, apple | water |
| day | buckwheat broth - 250 g, barley porridge - 150 g, beef stew - 50 g | water |
| Afternoon breakfast | baked apple - 3 pcs., | Ryazhenka |
| evening | boiled chicken fillet - 100 g, tomato - 2 pcs., cucumber | tea |
Sunday:
| A dish | drink | |
| in the morning | buckwheat - 200 g, chicken cutlet - 30 g, boiled egg | tea |
| Lunch | apple, orange | water |
| day | mushroom soup - 200 g, roasted chicken breast - 100 g, cucumber - 2 pcs. | water |
| Afternoon breakfast | bread - 2 pieces, cottage cheese - 50 g, cucumber, tomato | water |
| evening | oven-baked turkey fillet - 200 g, vinaigrette - 150 g, grapefruit | tea |
By counting calories, you can quickly and permanently lose excess weight.
Dietary options for children
Light, low-calorie meals are good for babies.The menu for adults is not suitable, since the growing body requires more calories for development.
You cannot feed your baby:
- dumplings;
- canned goods;
- sausage;
- crackers;
- 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 ordinary 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 any fruits and berries 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;
- natural fresh;
- cocoa with milk;
- mineral water without gas;
- tea;
- jelly.
The following is permitted to a limited extent:
- marshmallow;
- oil;
- 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 | 2860 |
| 14-17 years (boys) | 3160 |
| 14-17 years (girls) | 2760 |
Before making any weight loss menu, you should consult a nutritionist.