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Diet recipes for weight loss

To lose weight, you don't need to eat boiled milk and vegetables without yeast.There are many delicious diet foods that make it easy to diversify your diet and make your meals not only healthy, but also tasty.Various recipes for diet desserts, soups and salads will help you lose weight (or no weight) without feeling constant hunger.

General rules for preparing diet food

When planning a menu, preference is given to vegetables and protein products.In the second place are grains and fruits, but there are more carbohydrates, so consumption should be limited.

calorie food

A low-calorie meal is prepared:

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

Gentle heat treatment helps preserve nutrients in foods and promote weight loss.This includes:

  • bread;
  • food;
  • To live.

An irreplaceable auxiliary is a polygon.Thanks to the large number of modes, it is easy to prepare diet meals in the device.

To use for cooking in the oven:

  • bread bush;
  • various molds;
  • foil;
  • frying pan

Important rules:

  • Use a minimum amount of oil.It should not be forgotten that only one tablespoon of oil contains 120 kcal.This is 15% of the average daily energy value required by a person.
  • Do not consume too much sugar in any form.Treatment is high calorie and alter glucose levels.Snacking on dessert causes sudden, intense hunger.To sweeten the food, add berries or fruits instead of sugar.
  • Starch and wheat flour affect weight.After losing weight, it is allowed to eat baked goods made from oatmeal, rye, whole grain flour and bran, but in moderation.
Basic dietary rules

The basis of the diet is reducing calories and preserving nutrients in foods.When designing a diet menu, you cannot go to extreme measures, except for fats and carbohydrates.It should be properly limited.

Frequency and systematicity of food intake

To maintain body weight and ensure normal intestinal function, you need to eat 5-6 times a day.The main point is that the amount of calories should not exceed the daily requirement.

You can not have "snacks" with bread, sweets or pastries.Since they consist of "fast", immediately digestible carbohydrates, which provide a feeling of fullness immediately after eating, but soon return from hunger.

When planning a menu, you should not neglect the taste of dishes.Losing weight should not be painful, otherwise it is psychologically impossible to maintain a diet.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 is easily replaced by sweeteners.

Difference between sweeteners:

Sweeteners
Type natural intense
Product "Fruit sugar" and fructose STEVIA, SUCRALOSE.
Participation in metabolism to accept don't accept
Value It has an energy cost no energy cost
Sweetness compared to sugar 1.5 times more 200 times more
Glycemic index 19 (a low value indicates that consumption does not dramatically increase blood sugar levels) 0 (Does not increase sugar levels and is completely eliminated by the body).

Harmful products in second place, like mayonnaise.It has a high fat content, a lot of calories and salt, which makes it an over-nutrition.

Without harming your figure, you can consume only one tablespoon per week.This situation is very difficult for many to fulfill, so you will have to find a decent substitute that does not spoil the taste of the dishes.

What should be excluded?

Many people make serious mistakes when dieting by eating unhealthy foods.It is necessary to completely exclude:

  • sour berries and fruits.These include cranberries, apples and currants.They produce gastric juices that stimulate the appetite.These are replaced with bananas, dates, kiwi or cherries;
  • roastingAny fried foods are high in calories and are contraindicated during a diet;
  • Rich soups.They stimulate a quick return of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
  • acid products.They stimulate and stimulate the appetite.The salt included in its composition retains fluid and causes edema and excess weight;
  • Spicy food.They help to warm the body, stimulate and increase blood flow.Greens can easily replace hot spices.Use fresh or dried.Oregano, Dill, Cilantro, Parsley, Basil are perfect;
  • crackers, chips.These are the most harmful of all products.They do not contain any useful elements.If you don't want to give up your favorite flavor, then you can make a healthy, homemade equivalent of crackers and chips at home;
  • cooked vegetableslosing almost all nutrients and becoming useless;
  • Sweet soda is not good for the body.Filled with empty calories and fats that attract extra pounds;
  • butter.A minimum amount is necessary for the body, 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 make your own meal options that don't 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 for men by age:

Age (years) KCAL (Sedentary Lifestyle) KCAL (moderate intensity) KCAL (with active life)
18-31 2400 2700 3000
31-50 2200 2500 2900
50 years old 2000 2300 2600

Women require fewer calories.This is due to faster complications.This physiological feature is aimed at protecting the body in order to fully sustain life.

Calorie norm for women:

Age (years) KCAL (Sedentary Lifestyle) KCAL (moderate intensity) KCAL (with active life)
18-26 2000 2200 2400
26-49 1800 2000 2200
50 years old 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 food you eat, monitor the amount of fluid you drink.You need to 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, the menu includes fish.
  • Animal fats are replaced by vegetable fats.

In order not to subject yourself to unnecessary temptations, products are purchased at once per week.

Diet recipes for weight loss

When designing the menu, the selection is made from low-calorie dishes.There are many recipes that will make you happy and enjoy losing weight.

Low calorie salad

When planning to go on a diet, almost everyone starts eating a lot of salad.Of course, vegetables are necessary, but together with protein foods, they will bring more benefits to the body.In this case, they will fill their stomach without delay.As a result, it will be a good substitute for a full meal during main meals.It is good to combine vegetables with fish, eggs, dairy products and poultry.

Salad "lady"

Mrs. Salad

A light, 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;
  • sour cream (10%) - 130 ml;
  • Fresh cucumber - 270 g;
  • salt;
  • Canned peas - 170 g;
  • Greens - 47 g.

How to cook:

  1. Boil the chicken.Cool and cut into pieces.Chop the greens.Cucumber grinding.
  2. Combine prepared products.Add some salt.Pour sour cream.Mix it up.

With eggs

The caloric content of food is 63 kcal per 100 g.Proteins - 3.84 g, fats - 4.18 g, carbohydrates - 3.28 g.

You will need:

  • broccoli - 450 g;
  • salt;
  • Eggs - 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. Water salt.Boil.Place the broccoli.Cook for 5 minutes.Cool.
  2. Chop tomatoes and eggs.You should buy a slice.Mix together with the cabbage.
  3. Chop the greens.Chop the garlic cloves or pass through a press.Add to salad.Mix it up.
  4. Combine oil with water and vinegar.Pour over the salad.Mix it up.

Soups for weight loss

Light soup helps burn fat.Added spices increase metabolism and enhance taste.

Vegetables

The calorie content of the ready meal is 12.33 kcal (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;
  • Carrot - 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:

  1. Separate the cauliflower and broccoli.Inflorescences should all be removed.Place in boiling water and boil for 5 minutes.
  2. Chop carrots, potatoes, tomatoes and onions.You can make any shape.Send cabbage.Add celery.
  3. Place with green beans, chopped zucchini, peppers and peas.
  4. Add some salt.Sprinkle with pepper.Chop the garlic clove and put it in the soup.
  5. Boil for a quarter of an hour.

Cook the soup over low heat to clear the broth.

With chicken

chicken soup

This light casserole will please everyone and is suitable for everyday cooking.100 g contains 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;
  • pepper - 1 g;
  • vermicelli - 15 g;
  • Water - 500 ml;
  • Olive oil - 10 ml;
  • Carrot - 50 g.

How to cook:

  1. Cut the fillet into cubes.Put in water and cook for 15 minutes.
  2. Chop the onion.Close the carrot.Fry in olive oil.Transfer to the fillet.
  3. Sprinkle with salt and 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 - 2100 ml;
  • Oil - 25 ml olive;
  • beet - 150 g;
  • Dill - 13 g;
  • Carrot - 150 g;
  • parsley - 12 g;
  • Potatoes - 310 g;
  • Salt - 10 g;
  • Cabbage - 400 g;
  • Tomatoes - 200 g.

How to cook:

  1. Chop the onion.Using a grater, grate beets and carrots.Chop the cabbage.Chop potatoes and tomatoes.
  2. Pour oil into a pan.Add carrots and onions.To fry.Beetroot.Boil for 5 minutes.Put tomatoes.Add some salt.Boil for 7 minutes.
  3. Boil water.Put the potatoes.Cook for a quarter of an hour.Toss in the cabbage shavings and fry.Cook for 15 minutes.
  4. Add some salt.Add chopped herbs.Stir and cook for 4 minutes.

Vegetable bowls

Vegetables are an integral part of the diet.From simple, affordable products, it is easy to prepare delicious dishes that will not only help you lose weight, but also bring real taste.

From zucchini

Using zucchini, you can prepare a delicious stew 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 pcs.;
  • flour - 50 g;
  • Butter - 5g;
  • Nutmeg - 1 g;
  • Milk - 300 ml low fat;
  • White pepper - 1 g;
  • Cheese - 150 g.

How to cook:

  1. Put the butter in a frying pan.To melt.Add flour.To fry.It will take 2 minutes.
  2. Pour with milk.Cook until the mixture thickens.Cool.
  3. Slice the zucchini.You should get thin strips.Close the cheese.
  4. Pour eggs into the flour mixture.Sprinkle with pepper and nutmeg.Add half of the cheese.Mix it up.
  5. Line the bottom of the pan with Zucchini.He spread a spoonful of sauce.Lay in layers until the ingredients are gone.Cover with cheese.
  6. 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 native

Chicken meat is the most affordable in the price range, so it is often used for cooking.Fillet batter will delight you with its appearance and aroma.Suitable for daily feeding.Food 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 pcs.;
  • garlic - 2 cloves;
  • spices;
  • mustard oil;
  • Chicken breast - 450 g.

Preparation:

  1. Cut the fillet into layers.Beat using a special hammer.Mix the eggs with a fork.
  2. Add spices and cloves of garlic pressed through a garlic press to the mayonnaise sauce.Mix it up.
  3. Spread the sauce over the soup.Leave for a quarter of an hour.
  4. Dip each piece in rice flour, then egg.
  5. Pour the mustard oil into the frying pan.Place the blanks.Fry on both sides.

Turkey

Healthy food 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;
  • Carrot - 220 g;
  • Potatoes - 950 g.

How to cook:

  1. Chop the onion and put it on the sleeve as the first layer.Place on top of the sliced potatoes.
  2. Chop the zucchini and put it on top of the potatoes.Cover with turkey slices.It is better to use sirloin, it is lower in calories.
  3. Sprinkle with fried carrot chips, spices and salt.Pour sour cream.
  4. We pinched the edges of the sleeve.Place on a baking sheet.Bake in the oven for 1 hour.190 ° mode.

Fish bowls

Dietary fish is easily and immediately absorbed by the body, which has a positive effect on weight loss processes.

Baked make

macke in the oven

Tender, juicy macarel cooked in foil has a particularly tender and delicate aroma.It 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:

  1. Carcass intestines.Make longitudinal cuts every 5 centimeters.
  2. Squeeze the juice from the orange.Close ZEST.Mix the pressed garlic press with the yogurt.Add zest and orange juice.Sprinkle with spices.Mix it up.
  3. Put the carcass in the sauce.Rub on all sides.Leave for half an hour.
  4. Fold the foil in two layers and wrap the fish after spreading the sauce over the surface.
  5. 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 pc.;
  • Onion - 130 g;
  • parsley - 7 g;
  • spices for fish;
  • Cilantro - 7 g.

How to cook:

  1. Clean the carcasses.Remove the shields.Rinse and dry with a paper towel.
  2. Sprinkle with fish seasoning.Add some salt.Wash.Leave for 25 minutes.
  3. Place chopped green onions, lemon slices and herbs in the belly.
  4. Chop the onion.Roll the foil and remove the onion half rings.Place the carcasses on top.Wrap in foil.
  5. Boil in the oven for 25 minutes.180 ° mode.

Porridge

Cereals contain fiber.This valuable natural fiber is insoluble in the body.When leaving the intestines, it takes with it a lot of unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in the diet every day.

Oatmeal

Cereal porridge is digested slowly, so you will not be 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:

  1. Boil water.Pour the cereal into a container with a lid.
  2. Chop the dried fruits.Add for cereal.Pour hot water over it.Wrap a towel.Leave for half an hour.
  3. Add some salt.Mix it up.

It is forbidden to drink alcohol while following the diet.It saturates the body with artificial energy and does not allow the body to break down fat tissue.

Buckwheat

buckwheat porridge

Cereals help to clean the digestive system.Eliminates harmful compounds from the intestinal tract.Nutritionists advise not to heat buckwheat.Contains 113.7 kcal.Proteins - 5.84 g, fats - 1.05 g, carbohydrates - 21.04 g (100 g).

You will need:

  • Buckwheat - 210 g;
  • Low-fat kefir - 500 ml.

How to cook:

  1. Wash the grain with boiling water.Pour into container.Pour in kefir.
  2. Close the lid.Leave it for a day.

CURD Meals

Low-fat cottage cheese should be present in the diet.Nourishes the body:

  • calcium;
  • protein.

Eat with fruit, yogurt or use as a filling in desserts.They also prepare delicious diet food.

Casserole

Food will lift your spirits in the morning with an amazing aroma and give you a boost of energy for the whole day.It 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.spoon;
  • cinnamon;
  • Thanksgiving yogurt - 1 tbsp.spoon;
  • vanillin;
  • Egg - 1 pc.

How to cook:

  1. Curd cheese.The mass should be soft.
  2. After removing the peel, slice the apple.Add to cottage cheese.
  3. Add the bran, cinnamon and vanilla.Pour yogurt and eggs.Sweeten with fructose.Mix it up.
  4. Place in the form.Place in the oven.160 ° mode.Bake for 45 minutes.

Syerniki

Food 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 pc.;
  • Semolina - 60 g;
  • natural yogurt;
  • honey - 30 ml;
  • salt - 1 g;
  • Cut cheese - 220 g.

How to cook:

  1. Pour the egg into the cottage cheese and honey.Add some salt.Grind with a fork.
  2. Pour in semolina.Mix it up.Leave for half an hour.The grain should swell.
  3. Roll into balls.Place in a steamer.Cook for 20 minutes.
  4. Place on a plate and top with yogurt.

Menu for the week

Tables provide an approximate menu that you can independently adjust according to your taste preferences.

Monday:

Rude To drink
In the morning Oatmeal cooked in water with apple pieces - 200 g, cottage cheese - 50 g + honey - 10 ml tea
Lunch Cottage cheese - 100 g (5%) to water
During the day Cheese soup - 250 g with sour cream, tomato and cucumber salad to water
Afternoon snack Banana, almond - 50 g to water
In the evening Boiled shrimp - 200 g, boiled egg, cucumber - 2 pcs., Tomato - 2 pcs. tea

Tuesday:

Rude To drink
In the morning Buckwheat - 200 g, butter - 5 g, toast, tomato - 1 piece. tea
Lunch Banana, Persimmon 1 pc. to water
During the day Mushroom soup - 250 g, steamed chicken cutlet - 100 g, brown rice - 100 g to water
Afternoon snack Vegetable salad - 200 g, yogurt dressing to water
In the evening Mussels - 200 g, vegetable stew - 150 g tea

Wednesday:

Rude To drink
In the morning Cottage cheese stew - 150 g, dried apricots - 20 g, banana Coffee with milk
Lunch Natural yogurt - 100 ml, honey - 5 g, banana to water
During the day Soup with meatballs - 250 g, vegetable stew - 150 g, baked chicken fillet - 50 g to water
Afternoon snack Bread - 2 pcs., JAM - 10 G, Apple Kefir - 250 ml
In the evening Baked chicken breast - 200 g, vegetable salad - 100 g, rice cake tea

Thursday:

Rude To drink
In the morning Cheesecake - 50 g, banana, cottage cheese - 100 g (5%) tea
Lunch Apple, Kiwi 2 pcs. to water
During the day Fish soup - 250 ml, boiled mussels - 200 g, cucumber - 2 pcs. to water
Afternoon snack Cottage cheese - 100 g, nuts - 20 g, honey - 5 g to water
In the evening Pollock in the oven - 200 g, bread - 1 PC., Cucumber - 1 PC., Tomato - 2 pcs. tea

Friday:

Rude To drink
In the morning Rice - 200 g, cheese - 20 g, apple tea
Lunch Baked Apple - 3 pcs. kefir
During the day Borscht - 250 g, boiled chicken fillet - 70 g, vegetable salad - 100 g to water
Afternoon snack Cottage cheese - 100 g, banana to water
In the evening Boiled potatoes - 150 g, boiled mussels - 100 g, cucumber - 2 pcs., Tomato - 1 pc. tea

Saturday:

Rude To drink
In the morning Cottage cheese - 100 g, honey - 5 g, toast - 25 g coffee
Lunch Biscuit - 50 g, apple to water
During the day Buckwheat broth soup - 250 g, barley porridge - 150 g, beef stew - 50 g to water
Afternoon snack Baked apples - 3 pcs., Ryazhenka
In the evening Boiled chicken fillet - 100 g, tomatoes - 2 pcs., Cucumber tea
Menu for the week

Market:

Rude To drink
In the morning Buckwheat - 200 g, chicken cut - 30 g, boiled egg tea
Lunch Apple, Orange to water
During the day Mushroom soup - 200 g, cooked chicken breast - 100 g, cucumber - 2 pcs. Watering
Afternoon snack Bread - 2 pcs., Cottage cheese - 50 g, cucumber, tomato to water
In the evening Turkey Fillet in the oven - 200 g, Vinaigrette - 150 g, grapefruit tea

By counting calories, you can lose excess weight quickly and permanently.

Diet options for children

Light, low-calorie foods are good for babies.The adult menu is not suitable, because the growing body requires more calories for development.

You cannot feed your baby:

  • meatballs;
  • canned food;
  • sausage;
  • crackers;
  • smoked meat;
  • semi-finished products;
  • fried foods;
  • Chips;
  • baked goods;
  • sweets.

Important rules:

  • Mayonnaise should not be added to food.It should be replaced with sour cream or yogurt.
  • It is better to replace regular salt with sea salt and use a minimum amount.
  • It is forbidden to give carbonated drinks to children.
  • Dairy milk should be prepared.You can add any berries and fruits to the composition.It is better not to use sugar.

Products available in the diet:

  • berries,
  • cereal grain;
  • fruits;
  • legumes;
  • vegetables;
  • lean meat;
  • dairy products;
  • fish;
  • Seafood;
  • Eggs;
  • liver;
  • Bread.
Drinks for children

Recommended drinks:

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

The following are allowed to a limited extent:

  • collisions;
  • 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 (boys) 3160
14-17 years old (girls) 2760

Before making any menu for weight loss, you should consult a nutritionist.