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Diet recipes for weight loss

You don't need to eat unleavened cooked breast meat and vegetables to lose weight.There are many delicious diet foods that make it easy to diversify your diet and make 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 feeling constantly hungry.

General rules for preparing diet food

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

low calorie food

Low-calorie foods are made from:

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

Gentle heat treatment helps preserve nutrients in food and promotes weight loss.This includes:

  • baking;
  • cooking;
  • stew.

The multicooker is an indispensable assistant.Dietary meals can be easily prepared in the device thanks to the large number of modes.

For cooking in the oven, use:

  • baking sleeve;
  • different shapes;
  • foil;
  • in a pan

Important rules:

  • Use a minimal amount of fat.It should not be forgotten that just one spoonful of oil contains 120 kcal.This is 15% of a person's required average daily energy value.
  • Don't eat a lot of sugar in any form.Treats are high in calories and alter glucose levels.Snacking on sweets causes sudden, intense hunger.Add berries or fruit instead of sugar to sweeten foods.
  • Starch and wheat flour affect the weight.When 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 diet is based on reducing calories and preserving nutrients in food.When compiling 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 need to eat 5-6 times a day.The main thing is that the amount of calories does not exceed the daily requirement.

You cannot "snack" on buns, sweets or pastries.Because they are "fast", they consist of immediately digestible carbohydrates, which give you a feeling of fullness immediately after eating, but hunger soon returns.

The taste of the food should not be neglected when planning the menu.Losing weight should not be an ordeal, otherwise it will be psychologically impossible to stick to the diet.You should not only care about the beneficial properties of food, but also about its taste.

How to replace high calorie foods

All diets aim to reduce body weight.Therefore, it is often recommended to reduce simple carbohydrates intensively, and in some cases to completely eliminate them from the menu.First of all, it is about sugar, which can easily be replaced with sweeteners.

The difference between sweeteners:

Sweeteners
Enter it natural intense
Product "Fruit sugar" and fructose Stevia, sucralose.
Participation in metabolism to accept don't accept it
Value have energetic 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 raise blood sugar levels) 0 (absolutely does not increase the sugar level and is completely eliminated by the body).

In second place as harmful products is mayonnaise.It is high in fat, 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 to fulfill for many, so you need to find a worthy substitute that does not spoil the taste of the food.

What to exclude

Many people make serious mistakes when dieting by eating unhealthy foods.Completely exclude:

  • sour berries and fruits.These include blueberries, apples and currants.They produce gastric juice, which stimulates the appetite.It is best to substitute bananas, persimmons, kiwis or cherries;
  • roast.Any fried food is high in calories and is 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;
  • pickled products.They stimulate and trigger the appetite.The salt in the preparation 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, coriander, parsley, basil are perfect;
  • biscuits, chips.Of all the products, they are the most harmful.They do not contain any useful elements at all.If you don't want to give up your favorite delicacy, you can make a healthy, homemade equivalent of biscuits and chips at home;
  • boiled vegetablesloses almost all nutrients and becomes unusable;
  • Sweet soda is not good for the body.It is full of empty calories and fats that attract extra pounds;
  • butter.It is necessary for the body in a minimal amount, but it should not be abused;
  • rich cream, baked goods.High calorie content will not help you lose weight.

If you really want to enjoy baked goods, you can prepare your own diet that does not contain flour.

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

The amount of calories consumed must be strictly controlled, taking into account gender, age and lifestyle.

Calorie intake for men by age:

Age (years) Kcal (inactive lifestyle) Kcal (with moderate intensity) Kcal (with active life)
18-31 2400 2700 3000
31-50 2200 2500 2900
50 and older 2000 2300 2600

Women require fewer calories.This is due to the fact that they gain weight faster.The purpose of this physiological feature is to protect the body for the full continuation of life.

Calorie norm for women:

Age (years) Kcal (inactive lifestyle) Kcal (with moderate intensity) Kcal (with 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 must be taken into account:

  • Vegetables and fruits maintain the balance of vitamins in the body.Therefore, it is consumed daily.
  • In addition to the food you eat, pay attention to the amount of liquid you drink.You need to drink a lot of water.You need to give up soda and juices from packages.
  • Include dairy products in your diet every day.
  • You have to eat 5 times a day.
  • Fish is added to the menu once a week.
  • Animal fats are replaced by vegetable fats.

In order not to expose yourself to unnecessary temptations, buy the weekly products at the same time.

Diet recipes for weight loss

When compiling the menu, choose low-calorie foods.There are many recipes that are delicious and help you lose weight.

Low calorie salads

When planning a diet, almost everyone starts eating huge amounts of salad.Of course, vegetables are necessary, but in combination with protein-containing foods, they 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 are a good substitute for a full meal during main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.

Salad "Lady"

lady salad

A 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.

Cooking method:

  1. We cook the chicken.Cool and cut into pieces.Chop the greens.Grate the cucumber.
  2. Mix the prepared products.Add a little salt.Top with sour cream.Mix it up.

With eggs

The calorie content of the dish 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.(cooked);
  • greens - 35 g;
  • tomatoes - 130 g;
  • olive oil - 20 ml;
  • garlic - 3 cloves;
  • balsamic vinegar;
  • lemon juice - 10 ml.

Cooking method:

  1. Salt the water.Let's boil it.Place the broccoli.Cook for 5 minutes.Cool.
  2. Chop the tomatoes and eggs.You should get slices.Mix with the cabbage.
  3. Chop the greens.Chop or press the garlic cloves.Add to the salad.Mix it up.
  4. Mix the oil with the fruit juice and vinegar.Pour over the salad.Mix.

Soups for weight loss

Light soup helps burn fat.The spices added to the preparation increase the metabolism and improve the taste.

Vegetable

The calorie content of the ready meal 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;
  • carrot - 70 g;
  • zucchini - 100 g;
  • peas - 70 g;
  • bell pepper - 50 g;
  • green beans - 100 g;
  • tomatoes - 100 g;
  • celery - 50 g.

Cooking method:

  1. Separate the cauliflower and broccoli.All the inflorescences must be picked apart.Place in boiling water and boil for 5 minutes.
  2. Cut the carrots, potatoes, tomatoes and onions.You can make any shape.Send to cabbage.Add celery.
  3. Place the green beans, the chopped zucchini with pepper and the peas on top.
  4. Add a little salt.Sprinkle pepper over it.Chop the garlic clove and add it to the soup.
  5. Boil for a quarter of an hour.

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

With chicken

chicken soup

This easy 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;
  • carrot - 50 g.

Cooking method:

  1. Cut the fillet into cubes.Put in water and cook for 15 minutes.
  2. Cut the onion into small pieces.Grate the carrot.Fry in olive oil.Transfer to filet.
  3. Season 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;
  • beetroot - 150 g;
  • dill - 13 g;
  • carrot - 150 g;
  • parsley - 12 g;
  • potatoes - 310 g;
  • salt - 10 g;
  • cabbage - 400 g;
  • tomatoes - 200 g.

Cooking method:

  1. Cut the onion into small pieces.Shred the beets and carrots using a grater.Chop the cabbage.Cut the potatoes and tomatoes.
  2. Pour oil into a pan.Add carrots and onions.Bake.Place the beets.Simmer for 5 minutes.Place the tomatoes.Add a little salt.Simmer for 7 minutes.
  3. Boil the water.Put the potatoes out.Cook for a quarter of an hour.Throw in the shredded cabbage and fry.Cook for 15 minutes.
  4. Add a little salt.Add chopped herbs.Mix and cook for 4 minutes.

Vegetable dishes

Vegetables are an integral part of the diet.Simple, affordable products can be easily prepared with amazingly tasty dishes that not only help you lose weight, but also bring a real taste experience.

From zucchini

Using zucchini, you can make 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:

  • eggs - 2 pcs.;
  • flour - 50 g;
  • butter - 5 g;
  • nutmeg - 1 g;
  • milk - 300 ml low-fat;
  • white pepper - 1 g;
  • cheese - 150 g.

Cooking method:

  1. Place butter in a pan.It melts.Add flour.Bake.It takes 2 minutes.
  2. Pour milk over it.Cook until the mixture thickens.Cool.
  3. Slice the zucchini.You should get thin strips.Grate the cheese.
  4. Pour the egg into the flour mixture.Sprinkle with pepper and nutmeg.Add half of the cheese.Mix.
  5. Line the bottom of the pan with zucchini.Spread with a spoonful of sauce.Layer it until you run out of ingredients.Cover with cheese.
  6. Place in the oven for 45 minutes.180° mode.

Meat dishes

To get rid of extra pounds, first of all, create a balanced diet.Meat is rich in useful elements, so you cannot do without it.When preparing the menu, we prefer chicken, rabbit, beef or turkey.

chicken

chicken cutlet

Chicken meat is the most affordable in the price category, which is why it is most often used for cooking.The fillet in the dough will dazzle you with its appearance and aroma.Suitable for daily nutrition.The dish contains 142.14 kcal per 100 grams.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 it with a special hammer.Mix the eggs with a fork.
  2. Add the spices and the garlic cloves pressed out with the garlic press to the mayonnaise sauce.Mix it up.
  3. Rub the sauce onto the chops.Let it stand for a quarter of an hour.
  4. Dip each piece in rice flour and then in egg.
  5. Pour mustard oil into the pan.Place the raw pieces.Fry both sides.

Turkey

Healthy food contains 65.95 kcal per 100 grams.Proteins - 6.6 g, fats - 1.06 g, carbohydrates - 7.43 g.When using your fingers, the meat remains 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.

Cooking method:

  1. Cut the onion into small pieces and place it in the sleeve as the first layer.Place diced potatoes on top.
  2. Chop the zucchini and put it on the potatoes.Cover with turkey slices.It is worth using sirloin, it has lower calorie content.
  3. Sprinkle with grated carrot chips, spices and salt.Top with sour cream.
  4. Pinch the edges of the sleeve.Place on a baking sheet lined with baking paper.Bake in the oven for 1 hour.190° mode.

Fish dishes

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

Fried mackerel

mackerel in the oven

Tender, juicy mackerel cooked in foil is particularly tender and has a delicate aroma.It contains 48.74 kcal per 100 grams.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.

Cooking method:

  1. We gut the carcass.Make longitudinal cuts every 5 centimeters.
  2. Squeeze the juice from the orange.Grate the peel.Mix the pressed garlic cloves with the yogurt.Add the orange juice and zest.Sprinkle with spices.Mix.
  3. Place the carcass in the sauce.Rub it on all sides.Let it stand for half an hour.
  4. Fold the foil in two layers and wrap the fish after spreading the sauce on its 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;
  • seasoning for fish;
  • coriander - 7 g.

Cooking method:

  1. Clean the carcasses.Remove the guts.Rinse and dry with a paper towel.
  2. Sprinkle with fish seasoning.Add a little salt.Grind.Leave for 25 minutes.
  3. Place the chopped green onions, lemon slices and herbs in the belly.
  4. Cut the onion into small pieces.Roll out the foil and place the onion halves on it.Place the carcasses on top.Twist the foil.
  5. Simmer in the oven for 25 minutes.180° mode.

Porridge

Cereals contain fiber.This valuable natural fiber does not dissolve in the body.When it leaves the intestines, it takes a lot of unnecessary things with it: toxins, fats, allergens.That is why it is important to include porridge in your diet every day.

Oatmeal

Cereal porridge is digested slowly, so you won't be hungry for a long time after eating it.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.

Cooking method:

  1. Boil the water.Pour the cereal into a container with a lid.
  2. Cut up the dried fruits.Add to cereal.Pour boiling water over it.Wrap it in a towel.Let it stand for half an hour.
  3. Add a little salt.Mix.

In addition to following the diet, it is forbidden to consume alcohol.It saturates the body with artificial energy and prevents the body from breaking down fat tissue.

buckwheat

buckwheat porridge

Cereals help to 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.

Cooking method:

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

Curd dishes

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

  • calcium;
  • protein.

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

Casserole

The amazing aroma of the food lifts your mood in the morning and gives you energy for the whole day.Contains 74.19 kcal per 100 grams.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;
  • unsweetened yogurt - 1 tbsp.spoon;
  • vanillin;
  • egg - 1 pc.

Cooking method:

  1. Crush the cottage cheese.The mass should be soft.
  2. Slice the apple after removing the skin.Add to the cottage cheese.
  3. Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweetened with fructose.Mix it up.
  4. Place it in the mold.Place in the oven.160° mode.Bake for 45 minutes.

Syrniki

The food 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.

Cooking method:

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

Menu for the week

The tables give an approximate menu, which you can independently adjust to your taste.

Monday:

vessel Drink it
Morning oatmeal boiled 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-cucumber salad with sour cream water
Afternoon snack banana, almond - 50 g water
Evening boiled shrimps - 200 g, boiled eggs, cucumbers - 2 pcs., tomatoes - 2 pcs. tea

Tuesday:

vessel Drink it
Morning buckwheat - 200 g, butter - 5 g, toast, tomato - 1 pc. tea
Lunch banana, persimmon 1 pc. water
day mushroom soup - 250 g, steamed chicken fillet - 100 g, brown rice - 100 g water
Afternoon snack vegetable salad - 200 g, yogurt dressing water
Evening mussels - 200 g, vegetable casserole - 150 g tea

Wednesday:

vessel Drink it
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, steamed chicken fillet - 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:

vessel Drink it
Morning cheesecake - 50 g, banana, cottage cheese - 100 g (5%) tea
Lunch apple, kiwi 2 pcs. water
day fish juice - 250 ml, boiled mussels - 200 g, cucumber - 2 pcs. water
Afternoon snack cottage cheese - 100 g, walnuts - 20 g, honey - 5 g water
Evening pollock in the oven - 200 g, bread - 1 piece, cucumber - 1 piece, tomato - 2 pieces. tea

Friday:

vessel Drink it
Morning rice - 200 g, cheese - 20 g, apple tea
Lunch baked apples - 3 pcs. kefir
day borsch - 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 pcs., tomato - 1 pc. tea

Saturday:

vessel Drink it
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 snack baked apples - 3 pcs., Ryazhenka
Evening boiled chicken fillet - 100 g, tomato - 2 pcs., cucumber tea
menu for the week

Sunday:

vessel Drink it
Morning buckwheat - 200 g, chicken fillet - 30 g, boiled egg tea
Lunch apple, orange water
day mushroom soup - 200 g, fried chicken breast - 100 g, cucumber - 2 pcs. Water
Afternoon snack bread - 2 pieces, 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 quickly and permanently reduce excess weight.

Diet options for children

Light, low-calorie foods are good for babies.The adult menu is not suitable, as the growing organism needs more calories for development.

You cannot feed the baby:

  • dumplings;
  • conserve;
  • sausage;
  • crackers;
  • smoked meats;
  • semi-finished products;
  • fried foods;
  • chips;
  • bakery products;
  • sweetness.

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 it in minimal quantities.
  • It is forbidden to give carbonated drinks to children.
  • Smoothies must be prepared.You can add any berries and fruits to the composition.Better not to use sugar.

Products that should be present in the diet:

  • berries,
  • cereals;
  • fruits;
  • legumes;
  • vegetables;
  • lean meat;
  • dairy products;
  • fish;
  • seafood;
  • egg;
  • liver;
  • bread.
drinks for children

Recommended drinks:

  • jelly;
  • herbal infusion;
  • natural fresh;
  • cocoa with milk;
  • mineral water without gas;
  • tea;
  • jelly.

The following are limited:

  • 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
They are 11-13 years old 2860
14-17 years old (boys) 3160
14-17 years old (girls) 2760

Before making any weight loss menu, consult a nutritionist.