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Diet recipes for weight loss

To lose weight, you don't need to eat breast meat and unfermented vegetables.There are many delicious diet dishes that make it easy to diversify your diet and make your food not only healthy, but also tasty.Various recipes for desserts, soups, and salads will help you lose weight (or not gain weight) without experiencing constant hunger.

General rules for preparing diet meals

When planning the menu, priority is given to vegetables and protein products.In second place are cereal and fruit porridges, but they contain more carbohydrates, so consumption should be limited.

Low calorie food

Low-calorie foods are available from:

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

Gentle heat treatment helps retain nutrients in the dish and promotes weight loss.These include:

  • baking;
  • cooking;
  • Stewing.

An indispensable assistant is a multicooker.Thanks to a large number of modes, it is easy to prepare diet meals in the device.

To cook in the oven:

  • arm baking;
  • various molds;
  • Foil;
  • pan

Important rules:

  • Use a minimal amount of fat.It should be remembered that just one tablespoon of oil contains 120 kcal.This is 15% of the average daily energy value that a person needs.
  • Do not eat a lot of sugar in any form.Treats are high in calories and alter glucose levels.Snacking on sweets causes sudden and intense hunger.To heat food, add fruit or fruits instead of sugar.
  • Starch and wheat flour affect body weight.When losing weight, you are allowed to eat baked goods made from oats, rye, cereal flour, and bran, but in moderation.
Basic diet rules

The basis of the diet is to reduce calories and preserve nutrients in food.When compiling a nutritional menu, you should not go to extreme measures, completely excluding fats and carbohydrates.They need to be limited properly.

Frequency and systematicity of food intake

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

You cannot have "snacks" with bread, sweets, or pastries.Because they consist of "quick", digestible carbohydrates, which give a feeling of fullness immediately after eating, but soon hunger returns.

When planning a menu, you can't ignore the taste of the dish.Losing weight should not be a torture, otherwise it is psychologically impossible to maintain a diet.You should care not only about the quality of the beneficial food, but also about the taste.

How to replace high-calorie foods

All diets are aimed at losing weight.Therefore, an intensive reduction, and in some cases, the complete elimination of simple carbohydrates from the menu, is often suggested.First of all, it is sugar, which is easily replaced with sweeteners.

Differences between sweeteners:

Sweetener
Type natural intensive
Product "Fruit sugar" and fructose Stevia, Sucralose.
Participation in metabolism receive Do not accept
Value has an energy value has no energy value
Sweetness compared to sugar 1.5 times more 200 times more
Glycemic index 19 (Low values indicate that consumption does not significantly increase blood sugar levels) 0 (really does not increase sugar levels and is completely eliminated by the body).

In second place as a dangerous product is mayonnaise.It has a high fat content, a lot of calories and salt, which leads to overeating.

Without damaging your figure, you can take just one tablespoon of the product per week.This condition is very difficult for many people to fulfill, so you need to find a worthy substitute that will not spoil the taste of the dish.

What to exclude

Many people make serious mistakes during diets 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.They are replaced with bananas, persimmons, kiwi or cherries;
  • roastAny fried food is high in calories and is contraindicated during a diet;
  • rich soup.They stimulate the rapid return of appetite.It is better to replace such dishes with lean vegetables or mushroom soup;
  • citrus products.They stimulate and trigger the appetite.The salt included in the composition retains fluid and causes edema and excess weight;
  • spicy dish.They help warm the body, stimulate and increase blood flow.Greens can easily replace hot seasonings.Use fresh or dry.Oregano, Dill, Cilantro, Parsley, Basil are perfect;
  • crackers, chips.This is the most dangerous of all products.They do not contain useful elements.If you don't want to give up your favorite food, then you can prepare the equivalent of healthy, homemade crackers and chips at home;
  • cooked vegetableslose almost all nutrients and become useless;
  • Sweet soda is not good for the body.It is filled with calories and empty fat that attracts extra pounds;
  • butter.It is necessary for the body in minimal quantities, but 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 prepare your own nutritional options that do not include flour.

How to make a weight loss menu for the day and week

It is necessary to 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 moderate intensity) Kcal (with an active life)
18-31 2400 2700 3000
31-50 2200 2500 2900
50 and older 2000 2300 2600

Women need fewer calories.This is due to the fact that they gain weight faster.This physiological feature aims to protect the body to continue life to the fullest.

Calorie norm for women:

Age (years) Kcal (inactive lifestyle) Kcal (at moderate intensity) Kcal (with an active life)
18-26 2000 2200 2400
26-49 1800 2000 2200
50 and older 1600 1800 2000

Basic principles

During the diet, important rules are taken into account:

  • Vegetables and fruits maintain the balance of vitamins in the body.Therefore, they are eaten every day.
  • In addition to the food you eat, monitor the amount of fluid you drink.You need to drink a lot of water.You have to give up soda and juice from the package.
  • 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 fat is replaced by vegetable fat.

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

Diet recipes for weight loss

When compiling the menu, the choice is made of low-calorie dishes.There are many recipes that will delight you with taste and promote weight loss.

Low calorie salad

When planning to go on a diet, almost everyone starts eating salad in large quantities.Of course, vegetables are needed, but in combination with protein food they will bring more benefits to the body.In this case, they will be able to weave the stomach without stretching it.As a result, they will be a good substitute for a full meal during the main meal.It is better to combine vegetables with fish, eggs, dairy products and chicken.

Salad "ladies"

Lady Salad

Light, nutritious salad contains 65.34 kcal per 100 g serving.Protein - 7.85 g, fat - 1.94 g, carbohydrates - 3.59 g

Ingredients:

  • Chicken Fillet - 230 g;
  • sour cream (10%) - 130 ml;
  • Fresh Cucumber - 270 g;
  • salt;
  • canned beans - 170 g;
  • Greens - 47 g.

How to cook:

  1. Boil chicken.Cool and cut.Cut the vegetables.Cucumber roll.
  2. Mix the prepared products.Add salt.Pour sour cream.Mess up.

With eggs

The calorie content of the meal per 100 g is 63 kcal.Protein - 3.84 g, fat - 4.18 g, carbohydrates - 3.28 g.

You need:

  • Broccoli - 450 g;
  • salt;
  • Eggs - 3 pcs.(boiled);
  • Green - 35 g;
  • Tomatoes - 130 g;
  • olive oil - 20 ml;
  • Garlic - 3 cloves;
  • balsamic vinegar;
  • Lemon Juice - 10 ml.

How to cook:

  1. Salt water.Boil.Place the broccoli.Cook for 5 minutes.Cold.
  2. Chop the tomatoes and eggs.You need to get the pieces.Mix together with cabbage.
  3. Cut the vegetables.Chop the garlic cloves or pass through a newspaper.Add to salad.Mess up.
  4. Mix oil with juice and vinegar.Pour over the salad.Mix it up.

Soup for weight loss

Light soup helps burn fat.Seasoning added to the composition increases metabolism and improves taste.

Vegetables

The calorie content of the finished dish is 12.33 kcal (per 100 g).Protein - 0.73 g, fat - 0.009 g, carbohydrates - 2.37 g.

You need:

  • Broccoli - 200 g;
  • Black pepper - 2 g;
  • cauliflower - 200 g;
  • Salt - 2 g;
  • Potatoes - 100 g;
  • Water - 2000 ml;
  • Green - 2 g;
  • Onion - 70 g;
  • Garlic - 1 clove;
  • carrots - 70 g;
  • Zucchini - 100 g;
  • nuts - 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.The contention must be disassembled.Place in boiling water and boil for 5 minutes.
  2. Cut carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add celery.
  3. Put green beans, chopped zucchini with pepper and beans.
  4. Add salt.Sprinkle with pepper.Chop the garlic cloves and place them in the soup.
  5. Boil for a quarter of an hour.

To keep the soup clear, cook the soup over low heat.

With chicken

chicken soup

This light stew will please everyone and is perfect 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;
  • Onion - 50 g;
  • Pepper - 1 g;
  • Vermicelli - 15 g;
  • Water - 500 ml;
  • olive oil - 10 ml;
  • carrots - 50 g.

How to cook:

  1. Cut the fillet into cubes.Place in water and cook for 15 minutes.
  2. Chop the onion.Grate carrots.Fry in olive oil.Transfer to fillets.
  3. Salt and sprinkle with 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 need:

  • Onion - 160 g;
  • Water - 2100 ml;
  • Oil - 25 ml 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.Using a grater, cut beets and carrots.Cut the cabbage.Cut potatoes and tomatoes.
  2. Pour the oil into the pot.Add carrots and onions.Fried.Place the beets.Boil for 5 minutes.Place the tomatoes.Add salt.Boil for 7 minutes.
  3. Boil water.Place the potatoes.Cook for a quarter of an hour.Throw in cabbage cabbage and fry.Cook for 15 minutes.
  4. Add salt.Add chopped herbs.Stir and cook for 4 minutes.

Vegetable dishes

Vegetables are part of the diet.From simple and affordable products, it is easy to prepare an impressive meal that will not only help you lose weight, but will also bring true taste pleasure.

From zucchini

Using zucchini, you can prepare a delicious casserole that is perfect for breakfast or dinner.100 g contains 168.41 kcal.Protein - 10.28 g, fat - 10.21 g, carbohydrates - 8.74 g.

You 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 the pan.liquidAdd flour.Fried.It will take 2 minutes.
  2. Pour the milk.Cook until the mixture thickens.Cold.
  3. Cut the zucchini.You need to get a thin strip.Grate cheese.
  4. Pour the eggs into the flour mixture.Sprinkle with pepper and nutmeg.Add half the cheese.Mix it up.
  5. Line the bottom of the pan with zucchini.Spread a spoonful of sauce.Place in layers until the ingredients disappear.Cover with cheese.
  6. Place in the oven for 45 minutes.180 ° mode.

Meat dishes

To get rid of extra pounds, first of all, determine a balanced diet.Meat is rich in useful elements, so you can't do without it.When making the menu, preference is given to chicken, rabbit, beef or turkey.

Chicken

Chicken disc

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.This dish contains 142.14 kcal per 100 g.Protein - 14.35 g, fat - 4.85 g, carbohydrates - 9.69 g.

You need:

  • rice flour - 90 g;
  • Mayonnaise sauce - 30 ml;
  • Eggs - 2 pcs.;
  • Garlic - 2 cloves;
  • spices;
  • mustard oil;
  • Chicken Breast - 450 g.

Setup:

  1. Cut the fillet into layers.Hit it with a special hammer.Mix the eggs with a fork.
  2. Add the spices and cloves of garlic squeezed through a garlic press to the mayonnaise sauce.Mess up.
  3. Rub the sauce over the slices.Leave for a quarter of an hour.
  4. Dip each piece into the rice flour and then into the egg.
  5. Pour mustard oil into the pan.Leave blank.Fry on both sides.

Turkey

A healthy serving 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 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:

  1. Cut the onion and place it in the sleeve as the first layer.Place the mashed potatoes on top.
  2. Cut the zucchini and place on the potatoes.Cover with turkey slices.It is better to use sirloin, it is lower in calories.
  3. Sprinkle with carrot chips, spices and salt.Pour sour cream.
  4. Pinch the side of the arm.Place on a baking sheet.Bake in the oven for 1 hour.190 ° mode.

Fish dishes

Fish nutrition is easy and immediately absorbed by the body, which has a positive effect on the weight loss process.

Baked Mackerel

Mackerel in the oven

Tender, juicy mackerel cooked in foil is very tender and has a delicate aroma.Contains 48.74 kcal per 100 g.Protein - 4.47 g, fat - 3.26 g, carbohydrates - 0.4 g.

You 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.Scars of spirit.Mix garlic cloves squeezed through a press with yogurt.Add zest and orange juice.Sprinkle with spices.Mix it up.
  3. Place 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 on the surface.
  5. Bake in the oven for 20 minutes.190 ° mode.

Seabass in the oven

White fish is suitable for a diet menu.100 g contains 24.23 kcal.Protein - 0.96 g, fat - 0.04 g, carbohydrates - 5.23 g.

You 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;
  • Cilantro - 7 g.

How to cook:

  1. Clean up the carcass.Remove the entrails.Rinse and pat dry with a paper towel.
  2. Sprinkle with fish seasoning.Add salt.Grinding.Leave for 25 minutes.
  3. Place chopped green onions, lemon slices and herbs on the stomach.
  4. Chop the onion.Place the foil and place the half onion rings.Place the carcass on top.Twist the 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 intestine, it takes a lot of unnecessary things: toxins, fats, allergens.Therefore, it is important to include porridge in your diet every day.

Oatmeal

Cereal porridge is digested slowly, so you won't feel hungry for a long time after eating.Calorie content 130.88 kcal.Protein - 3.93 g, fat - 1.9 g, carbohydrates - 24.81 g.

You 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. Cut dry fruits.Add to cereal.Pour boiling water over it.Wrap in a towel.Leave for half an hour.
  3. Add salt.Mix it up.

While following the diet, it is forbidden to drink alcohol.It penetrates the body with artificial energy and does not allow the body to break down fat tissue.

Buckwheat

Buckwheat porridge

Cereals help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to heat buckwheat.Contains 113.7 kcal.Protein - 5.84 g, fat - 1.05 g, carbohydrates - 21.04 g (per 100 g).

You need:

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

How to cook:

  1. Rinse the grains with boiling water.Pour into a container.Pour into Kefir.
  2. Close the lid.Leave it for a day.

Curd dish

Low-fat cottage cheese must be present in the diet.It nourishes the body:

  • calcium;
  • protein.

Eat with fruit, yogurt or use it as a dessert filling.They also provide delicious diet meals.

Casserole

This dish will lift your spirits in the morning with its amazing aroma and give you energy for the whole day.Contains 74.19 kcal per 100 g.Protein - 9.77 g, fat - 1.56 g, carbohydrates - 4.9 g.

You need:

  • Apple - 1 pc.;
  • Low-Fat Cottage Cheese-220 g;
  • fructose;
  • Bran - 1 tablespoon.spoon;
  • cinnamon;
  • Yogurt without salami - 1 tablespoon.spoon;
  • Vanillin;
  • Egg - 1 pc.

How to cook:

  1. Cottage cheese mash.The mass should be soft.
  2. Cut the apple after removing the skin.Add to the cottage cheese.
  3. Add Bran, Cinnamon and Vanilla.Pour yogurt and eggs.Sweetened with fructose.Mess up.
  4. Place in form.Place in the oven.160 ° mode.Bake for 45 minutes.

Syrniki

This dish is suitable for the whole family.The calorie content is 199.9 kcal.Protein - 13.7 g, fat - 7.21 g, carbohydrates - 19.04 g.

You need:

  • Egg - 1 pc.;
  • Semolina - 60 g;
  • natural yogurt;
  • Honey - 30 ml;
  • Salt - 1 g;
  • Cottage cheese - 220 g.

How to cook:

  1. Pour the eggs into the cottage cheese and honey.Add salt.Turn with a fork.
  2. Pour in Semolina.Mess up.Leave for half an hour.Grains should swell.
  3. Roll into a ball.Place in the steamer.Cook for 20 minutes.
  4. Place on a plate and top with yogurt.

Menu for this week

These tables provide a budget menu that you can freely adapt according to your preferences.

Monday:

Dishes Drink
Morning Oatmeal cooked in water with apple slices - 200 g, cottage cheese - 50 g + honey - 10 ml tea
Have lunch Cottage cheese - 100 g (5%) water
Day cheese soup - 250 g, tomato and cucumber salad with sour cream water
Afternoon snack Banana, almond - 50 g water
Evening Boiled shrimp - 200 g, boiled egg, cucumber - 2 pcs., Tomato - 2 pcs. tea

Tuesday:

Dishes Drink
Morning Buckwheat - 200 g, butter - 5 g, toast, tomato - 1 pc. tea
Have lunch Banana, Persimmon 1 PC. water
Day Mushroom soup - 250 g, steamed chicken pieces - 100 g, brown rice - 100 g water
Afternoon snack Vegetable Salad - 200 g, dressed with yogurt water
Evening Mussels - 200 g, vegetable casserole - 150 g tea

Wednesday:

Dishes Drink
Morning Cottage Cheese Casserole - 150 g, Dried apricots - 20 g, Banana Coffee with milk
Have lunch Natural yogurt - 100 ml, honey - 5 g, banana water
Day soup with meatballs - 250 g, vegetable stew - 150 g, boiled chicken stew - 50 g water
Afternoon snack Bread - 2 pcs., Jam - 10 g, Apple kefir - 250 ml
Evening Chicken breast in the oven - 200 g, vegetable salad - 100 g, rice cake tea

Thursday:

Dishes Drink
Morning Cheesecake - 50 g, banana, cottage cheese - 100 g (5%) tea
Have lunch Apple, Kiwi 2 pcs. water
Day Fish soup - 250 ml, boiled clams - 200 g, cucumber - 2 pcs. water
Afternoon snack 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 pcs. tea

Friday:

Dishes Drink
Morning Rice - 200 g, Cheese - 20 g, Apple tea
Have 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
Evening Boiled potatoes - 150 g, boiled mussels - 100 g, cucumber - 2 pc., Tomato - 1 pc. tea

Saturday:

Dishes Drink
Morning Cottage cheese - 100 g, Honey - 5 g, toast - 25 g coffee
Have lunch Biscuits - 50 g, Apple water
Day palm soup soup - 250 g, barley porridge - 150 g, meat stew - 50 g water
Afternoon snack Baked Apple - 3 pcs., Ryazhenka
Evening Boiled chicken fillet - 100 g, tomato - 2 pcs., Cucumber tea
menu for this week

Sunday:

Dishes Drink
Morning Buckwheat - 200 g, chicken cutlet - 30 g, boiled egg tea
Have lunch Apple, Orange water
Day Mushroom soup - 200 g, grilled chicken breast - 100 g, cucumber - 2 pcs. Water
Afternoon snack Bread - 2 pcs., Cottage cheese - 50 g, Cucumber, Tomato water
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 needs more calories for development.

You should not feed your baby:

  • dumplings;
  • canned food;
  • sausage;
  • crackers;
  • smoked meat;
  • semi-finished products;
  • fried food;
  • chips;
  • baked goods;
  • sweets.

Important rules:

  • Mayonnaise should not be added to the dish.It should be replaced with sour cream or yogurt.
  • It is better to replace regular salt with sea salt and use it in minimal quantities.
  • It is forbidden to give children carbonated drinks.
  • Milkshakes should be provided.You can add any fruits and berries to the composition.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;
  • heart;
  • bread
drinks for children

Recommended drinks:

  • jelly;
  • herbal infusions;
  • Fresh natural;
  • cocoa with milk;
  • mineral water without gas;
  • tea;
  • jelly

To a limited extent, the following is permitted:

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

Daily calorie intake:

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 old (boys) 3160
14-17 years old (girls) 2760

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