To lose weight, you don't need to eat unleavened cooked meat 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 tasty.Various 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 the 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 dishes and promotes weight loss.This includes:
- baking;
- cooking;
- stewing.
An indispensable assistant is a multicooker.Thanks to the large number of ways, it is easy to prepare diet meals in the device.
For cooking in the oven, use:
- baking sleeve;
- various molds;
- foil;
- pan
Important rules:
- Use minimal fat.It should be remembered that just one tablespoon of oil contains 120 kcal.This is 15% of human required average daily energy value.
- Do not consume a lot of sugar in any form.Treats are high in calories and alter glucose levels.Snacking on sweets causes sudden, intense hunger.To sweeten food, just add berries or fruit instead of sugar.
- Starch and wheat flour affect weight.When losing weight, you are allowed to eat pastries made from oatmeal, rye, whole grain flour and bran, but in moderate quantities.
The basis of nutrition is reducing calories and preserving nutrients in food.When creating 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 cannot have "snacks" with buns, sweets or pastries.Because they consist of "fast", instantly digestible carbohydrates, which provide a feeling of satiety immediately after eating, but hunger soon returns.
When planning the menu, the taste of the food should not be neglected.Losing weight shouldn't be a struggle, otherwise it will be psychologically impossible to maintain the diet.You should care not only about the beneficial qualities of food, but also about the taste.
How to replace high-calorie foods
All diets aim to reduce body weight.Therefore, intensive reduction, and in some cases complete elimination of simple carbohydrates from the menu is often suggested.First of all, it is sugar that is easily replaced with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| The guy | naturally | intensely |
| Product | "Fruit sugar" and fructose | Stevia, sucralose. |
| Participation in metabolism | to 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 sharply increase blood sugar levels) | 0 (absolutely does not increase the sugar level and is completely eliminated from the body). |
In the second place of 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 the product per week.For many, this condition is very difficult to fulfill, so you will have to find a worthy substitute that will not spoil the taste of the dish.
What to turn off
Many people make serious mistakes while dieting by eating junk food.It is necessary to completely exclude:
- sour berries and fruit.These include cranberries, apples and currants.They produce gastric juice that stimulates the appetite.It is best to replace them with bananas, gems, kiwi or cherries;
- baking.Any fried food is high in calories and is contraindicated during a diet;
- rich soups.They stimulate a quick return of appetite.It is better to replace such a dish with low-fat vegetable or mushroom soup;
- acidic products.They stimulate and cause 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, cilantro, parsley, basil are perfect;
- crackers, 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, then you can prepare a healthy, homemade equivalent of crackers and chips at home;
- boiled vegetablesthey lose 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;
- butter.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 prepare your own flour-free diet options.
How to make a weight loss menu for a day and a 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 (in medium intensity) | Kcal (with active life) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 and over | 2000 | 2300 | 2600 |
Women need fewer calories.This is due to the fact that they gain weight 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 (in medium intensity) | Kcal (with active life) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800 | 2000 | 2200 |
| 50 and over | 1600 | 1800 | 2000 |
Basic principles
While eating, take care of important rules:
- Vegetables and fruits maintain the balance of vitamins in the body.Therefore, they are consumed daily.
- In addition to the food you eat, monitor the amount of liquid you drink.You must drink a lot of water.You will have to give up juices and juices from packaging.
- Include dairy products in your diet every day.
- You should eat 5 times a day.
- Fish is also included in the menu once a week.
- Animal fats are replaced by vegetable fats.
In order not to expose yourself to unnecessary temptations, products are bought for a week at a time.
Diet recipes for weight loss
When creating the menu, low-calorie dishes are chosen.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 food, they will bring much more benefits to the body.In that case, he will be able to fill his stomach without stretching.As a result, they will become a good substitute for full meals during main meals.Vegetables are best combined with fish, eggs, dairy products and poultry.
Salad "Lady"
A light, nutritious salad contains 65.34 kcal in a 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 yrs.
How to cook:
- Cook the chicken.Cool and cut into pieces.Chop the greens.Grind the cucumbers.
- Combine the prepared products.Add some salt.Pour in the 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:
- Add salt to the water.Cook.Place the 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 oil with the juice and vinegar.Pour over the salad.Mix.
Soups for weight loss
Light soup helps burn fat.Spices added to the composition accelerate metabolism and improve taste.
Vegetables
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;
- paprika - 50 g;
- green beans - 100 g;
- tomatoes - 100 g;
- celery - 50 g.
How to cook:
- Separate the cauliflower and broccoli.All inflorescences must be separated.Place in boiling water and cook for 5 minutes.
- Cut the carrot, potato, tomato and onion.You can make any shape.Send to the cabbage.Add celery.
- Put green beans, chopped zucchini with pepper and peas.
- Add some salt.Sprinkle with pepper.Chop the garlic clove and put it in the soup.
- Cook for a quarter of an hour.
To keep the soup clear, cook the soup over low heat.
With chicken
This light stew will appeal to 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;
- fillet - 120 g of chicken;
- 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.Put in water and boil for 15 minutes.
- Chop the onion.Grate the carrot.Fry in olive oil.Switch to file.
- Season with salt and pepper.Add the 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;
- dill - 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.With the help of a grater, chop the beets and carrots.Slice the cabbage.Chop the potatoes and tomatoes.
- Pour the oil into the pan.Add carrots and onions.To fry.Put the beets.Simmer for 5 minutes.Put the tomatoes.Add some salt.Simmer for 7 minutes.
- Boil the water.Arrange the potatoes.Cook for a quarter of an hour.Throw in the 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 amazingly tasty 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 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:
- egg - 2 pcs.;
- flour - 50 g;
- butter – 5 g;
- nutmeg - 1 g;
- milk - 300 ml low-fat;
- white pepper - 1 g;
- cheese - 150 g.
How to cook:
- Put the butter in the pan.To melt.Add the flour.To fry.It will take 2 minutes.
- Pour in the milk.Cook until the mixture thickens.Cool.
- Slice the courgettes.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.
- Line the bottom of the pan with zucchini.Spread with a spoonful of sauce.Arrange in layers until the ingredients are gone.Cover with cheese.
- Place in the oven for 45 minutes.180° operating mode.
Meat dishes
To remove excess weight, first of all establish a balanced diet.Meat is rich in useful elements, so you can't live without it.When creating the 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 dough will delight you with its appearance and aroma.Suitable for everyday 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 pcs.;
- garlic - 2 cloves;
- spices;
- mustard oil;
- chicken breast - 450 g.
Preparation:
- Cut the fillet into layers.Knock it off with a special hammer.Mix the eggs with a fork.
- Add spices and garlic cloves pressed through a garlic press to the mayonnaise sauce.Stir.
- 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.Place the blanks.Fry on both sides.
Turkey
A healthy dish contains 65.95 kcal per 100 g.Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g.When you use the 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 in the sleeve as the first layer.Place chopped potatoes on top.
- Chop the courgettes and put them on the potatoes.Cover with slices of turkey.It is better to use sirloin, it has fewer calories.
- Sprinkle with grated carrot chips, spices and salt.Pour in the cream.
- Pinch the edges of the sleeves.Place on a baking sheet.Bake in the oven for 1 hour.190° operating 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.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:
- Remove the carcass.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the crust.Mix the garlic rind pressed through a press with yogurt.Add zest and orange juice.Sprinkle with spices.Mix.
- 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 spreading the sauce over the surface.
- Bake in the oven for 20 minutes.190° operating mode.
Bracin 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;
- Condiments for fish;
- cilantro - 7 g.
How to cook:
- Clean the hulls.Remove the giblets.Rinse and dry with a paper towel.
- Sprinkle with fish seasoning.Add some salt.Grind.Leave for 25 minutes.
- Put chopped green onions, lemon slices and herbs in the belly.
- Chop the onion.Unroll the foil and spread the onion half rings.Place the carcasses on top.Turn the foil over.
- Stew in the oven for 25 minutes.180° operating mode.
Porridge
Cereals contain fiber.This valuable natural fiber does not dissolve 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 digests 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 fruit - 50 g.
How to cook:
- Boil the water.Pour the cereal into a bowl with a lid.
- Chop the dried fruit.Add to cereals.Pour boiling water over it.Wrap in a towel.Leave for half an hour.
- Add some salt.Mix.
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 fat tissue.
Buckwheat
Cereals help to cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to process 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 a container.Pour kefir.
- Close the lid.Leave it for a day.
curd dishes
Fresh low-fat cheese must be present in the diet.Nourishes the organism:
- calcium;
- protein.
Eat it with fruit, yogurt or use it as a filling for desserts.They also prepare delicious diet meals.
Casserole
The dish will lift your mood in the morning with its incredible aroma and give you 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 spoon.spoon;
- cinnamon;
- unsweetened yogurt - 1 spoon.spoon;
- vanillin;
- egg - 1 pc.
How to cook:
- Mash the cottage cheese.The mass should become soft.
- Slice the apples after removing the skin.Add to fresh cheese.
- Add bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.Stir.
- Put it in the form.Place in the oven.160° operating mode.Bake for 45 minutes.
Syrniki
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;
- fresh cheese - 220 g.
How to cook:
- Pour the egg into the cottage cheese and honey.Add some salt.Grind with a fork.
- Pour in semolina.Stir.Leave for half an hour.The grains should swell.
- Roll into balls.Put in steam.Cook for 20 minutes.
- Place on a plate and cover with yogurt.
Menu for the week
The tables provide a rough menu that you can customize according to your taste preferences.
Monday:
| Dish | A drink | |
| 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 | cheese soup - 250 g, tomato and cucumber salad with sour cream | water |
| Afternoon snack | banana, almonds - 50 g | water |
| Vespers | boiled shrimp - 200 g, boiled egg, cucumber - 2 pcs., tomato - 2 pcs. | tea |
Tuesday:
| Dish | A drink | |
| Morning | buckwheat - 200 g, butter - 5 g, toast, tomato - 1 pc. | tea |
| Lunch | banana, taro 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 dressing | water |
| Vespers | mussels - 200 g, vegetable casserole - 150 g | tea |
Wednesday:
| Dish | A 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 |
| Vespers | chicken breast in the oven - 200 g, vegetable salad - 100 g, rice cake | tea |
Thursday:
| Dish | A drink | |
| 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 snack | fresh cheese - 100 g, walnuts - 20 g, honey - 5 g | water |
| Vespers | meatball in the oven - 200 g, bread - 1 pc., cucumber - 1 pc., tomato - 2 pc. | tea |
friday:
| Dish | A 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 | fresh cheese - 100 g, banana | water |
| Vespers | boiled potatoes - 150 g, boiled mussels - 100 g, cucumber - 2 pcs., tomato - 1 pc. | tea |
Saturday:
| Dish | A drink | |
| Morning | fresh cheese - 100 g, honey - 5 g, toast - 25 g | coffee |
| Lunch | sponge cake - 50 g, apple | water |
| Day | buckwheat broth - 250 g, barley porridge - 150 g, beef broth - 50 g | water |
| Afternoon snack | baked apple - 3 pcs., | Ryazhenka |
| Vespers | boiled chicken fillet - 100 g, tomato - 2 pcs., cucumber | tea |
Sunday:
| Dish | A 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., fresh cheese - 50 g, cucumber, tomato | water |
| Vespers | 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, low-calorie meals are good for babies.The menu for adults is not suitable, because the growing body needs more calories for development.
You cannot feed your baby:
- dumplings;
- Canned food;
- sausage;
- crackers;
- smoked meat;
- semi-finished products;
- fried food;
- chips;
- bakery products;
- 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.
- Milkshake should be prepared.You can add any berries and fruits to the composition.It is better not to use sugar.
Products that must be present in the diet:
- berries,
- cereals;
- fruit;
- legumes;
- vegetables;
- lean meat;
- dairy products;
- fish;
- seafood;
- eggs;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- naturally fresh;
- cocoa with milk;
- mineral water without gas;
- tea;
- jelly.
The following is permitted to a limited extent:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Daily calorie intake:
| Old 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 with a nutritionist.