To lose weight, you do not have to eat unleavened boiled breast meat and vegetables.There are many delicious dietary dishes that make it easy to diversify your diet and make your meals not only healthy, but also tasty.A variety of recipes for dietary desserts, soups and salads will help you lose weight (or keep it off) without feeling a constant feeling of hunger.
General rules for preparing dietary dishes
When planning a menu, preference is given to vegetables and protein products.Next come cereal porridges and fruits, but they contain more carbohydrates, so you will have to limit their consumption.
Low-calorie foods are prepared from:
- seafood;
- fish;
- unsweetened yogurt;
- beef;
- birds;
- low-fat cottage cheese;
- eggs in moderation.
Gentle heat treatment helps preserve the nutrients in dishes and promotes weight loss.This includes:
- pastry shop;
- cooking;
- stew.
An indispensable assistant is a multicooker.Thanks to the large number of modes, it is easy to prepare dietary dishes in the device.
For baking use:
- baking sleeve;
- various molds;
- foil;
- frying pan
Important rules:
- Use a minimal amount of fat.We must not forget that a single spoonful of oil contains 120 kcal.This represents 15% of a person’s average daily energy requirement.
- Do not consume 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 sweeten foods, simply add berries or fruits instead of sugar.
- Starch and wheat flour affect weight.When losing weight, you are allowed to eat baked goods made from oatmeal, rye, whole grain flour and bran, but in moderation.
The basis of the diet is to reduce calories and preserve nutrients in food.When developing a diet menu, you cannot take extreme measures, completely excluding fats and carbohydrates.They must be properly limited.
Frequency and systematics of food intake
To maintain your 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.Since they consist of “fast” and instantly digestible carbohydrates, which provide a feeling of fullness immediately after eating, but hunger soon returns.
When planning a menu, one should not neglect the taste of the dishes.Losing weight should not be torment, otherwise it will be psychologically impossible to maintain the diet.You should care not only about the beneficial qualities of food, but also about its taste.
How to replace high-calorie foods
All diets are aimed at reducing body weight.This is why 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 with sweeteners.
The difference between sweeteners:
| Sweeteners | ||
| Type | natural | intensive |
| Product | “Fruit sugar” and fructose | Stevia, sucralose. |
| Participation in metabolism | accept | do not accept |
| Value | have an energy value | has no energy value |
| Sweetness versus sugar | 1.5 times more | 200 times more |
| Glycemic index | 19 (a low value indicates that consumption does not significantly increase blood sugar) | 0 (absolutely does not increase sugar levels and is completely eliminated by the body). |
Mayonnaise comes in second place among harmful products.It contains a lot of fat, a lot of calories and salt, which leads to overeating.
Without harming your figure, you can consume only one tablespoon of product per week.This condition is very difficult for many to fulfill, so you will have to find a worthy replacement that will not spoil the taste of the dishes.
What to exclude
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 juice which stimulates the appetite.It is better to replace them with bananas, persimmons, kiwis or cherries;
- roast.All fried foods are high in calories and are contraindicated during a diet;
- rich soups.They stimulate a 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 warm the body, stimulate and increase blood circulation.Green vegetables can easily replace spicy seasonings.Use fresh or dried.Oregano, dill, coriander, parsley, basil are perfect;
- crackers, chips.These are the most harmful products of all.They contain absolutely nothing useful.If you don't want to give up your favorite delicacy, you can prepare a healthy, homemade equivalent of crackers and chips at home;
- cooked vegetableslose almost all nutrients and become useless;
- Sugary sodas are not good for the body.It is filled with empty calories and fats that attract extra pounds;
- butter.It is necessary for the body in minimal quantities, 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 flourless diet options.
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 by age for men:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active lifestyle) |
| 18-31 | 2400 | 2700 | 3000 |
| 31-50 | 2200 | 2500 | 2900 |
| 50 years and over | 2000 | 2300 | 2600 |
Women need fewer calories.This is because they gain weight more quickly.This physiological characteristic aims to protect the body in order to fully pursue life.
Calorie norm for women:
| Age (years) | Kcal (inactive lifestyle) | Kcal (at medium intensity) | Kcal (with active lifestyle) |
| 18-26 | 2000 | 2200 | 2400 |
| 26-49 | 1800 | 2000 | 2200 |
| 50 years and over | 1600 | 1800 | 2000 |
Basic principles
When dieting, important rules are taken into account:
- Vegetables and fruits maintain the vitamin balance of the body.They are therefore consumed daily.
- In addition to the foods you eat, watch the amount of fluid you drink.You need to drink plenty of water.You will have to give up the sodas and fruit juices from the packages.
- Include dairy products in your diet daily.
- 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, products are purchased for the week in one go.
Diet recipes for weight loss
When composing the menu, the choice falls on low-calorie dishes.There are many recipes that will delight you with their taste and promote weight loss.
Low-calorie salads
When considering a diet, almost everyone starts eating salads in large quantities.Of course, vegetables are necessary, but in combination with protein foods they will 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 will become a good substitute for full meals during main meals.It is best to combine vegetables with fish, eggs, dairy products and poultry.
“Lady” salad
A light and nutritious salad contains 65.34 kcal per 100 g serving.Protein – 7.85g, Fat – 1.94g, Carbs – 3.59g
Ingredients :
- chicken fillet – 230 g;
- sour cream (10%) – 130 ml;
- fresh cucumber – 270 g;
- salt;
- canned peas – 170 g;
- green vegetables – 47 g.
How to cook:
- Boil the chicken.Cool and cut into pieces.Chop the greens.Grind the cucumbers.
- Mix the prepared products.Add salt.Pour in sour cream.Stir.
With eggs
The calorie content of the dish per 100 g is 63 kcal.Protein – 3.84 g, fat – 4.18 g, carbohydrates – 3.28 g.
You will need:
- broccoli – 450 g;
- salt;
- egg – 3 pieces.(boiled);
- green vegetables – 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.Place the broccoli.Cook for 5 minutes.Cool.
- Chop the tomatoes and eggs.You should have slices.Mix 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.Seasonings added to the composition improve metabolism and improve taste.
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;
- green vegetables – 2 g;
- onion – 70 g;
- garlic – 1 clove;
- carrots – 70 g;
- zucchini – 100 g;
- peas – 70 g;
- bell pepper – 50 g;
- green beans – 100 g;
- tomato – 100 g;
- celery – 50 g.
How to cook:
- Separate the cauliflower and broccoli.The inflorescences must all be disassembled.Place in boiling water and boil for 5 minutes.
- Chop the carrots, potatoes, tomatoes and onions.You can create any shape.Send to cabbage.Add the celery.
- Place the green beans, chopped zucchini with pepper and peas.
- Add salt.Sprinkle with pepper.Chop the garlic clove and place it in 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 please 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.Place in water and cook for 15 minutes.
- Chop the onion.Grate the carrots.Fry in olive oil.Transfer to the fillet.
- Salt and sprinkle with pepper.Add the 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 of olives;
- 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.Using a grater, chop the beets and carrots.Chop the cabbage.Chop the potatoes and tomatoes.
- Pour the oil into a saucepan.Add the carrots and onions.Fry.Place the beetroot.Let simmer for 5 minutes.Place the tomatoes.Add salt.Let simmer for 7 minutes.
- Boil water.Arrange the potatoes.Cook for a quarter of an hour.Add the cabbage shavings and fry.Cook for 15 minutes.
- Add salt.Add the chopped herbs.Stir and cook 4 minutes.
Vegetable dishes
Vegetables are an integral part of the diet.From simple and affordable products, it is easy to prepare dishes with incredible taste that will not only help you lose weight, but also bring real taste pleasure.
Zucchini
Using zucchini, you can prepare a delicious casserole that is suitable for breakfast or dinner.100 g contains 168.41 kcal.Protein – 10.28 g, fat – 10.21 g, carbohydrates – 8.74 g.
You will need:
- egg – 2 pieces;
- flour – 50 g;
- butter – 5g;
- nutmeg – 1 g;
- milk – 300 ml low fat;
- white pepper – 1 g;
- cheese – 150 g.
How to cook:
- Put the butter in a pan.Melt.Add the flour.Fry.This will take 2 minutes.
- Pour in the milk.Cook until the mixture thickens.Cool.
- Slice the zucchini.You should get thin strips.Grate the cheese.
- Pour the eggs into the flour mixture.Sprinkle with pepper and nutmeg.Add half of the cheese.Mix.
- Line the bottom of the pan with zucchini.Spread a spoonful of sauce.Arrange in layers until the ingredients are gone.Cover with cheese.
- Place in the oven for 45 minutes.180° mode.
Meat dishes
To eliminate extra pounds, first 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 meat is the most affordable in the price bracket, which is why it is most often used for cooking.The fillet in paste will delight you with its appearance and aroma.Suitable for daily diet.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 pieces;
- garlic – 2 cloves;
- spices;
- mustard oil;
- chicken breast – 450 g.
Preparation :
- Cut the fillet into layers.Beat it using a special hammer.Mix the eggs with a fork.
- Add the 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 the rice flour then in the eggs.
- Pour the mustard oil into the pan.Place the whites.Fry on both sides.
Türkiye
The healthy dish 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;
- carrots – 220 g;
- potatoes – 950 g.
How to cook:
- Chop the onion and place it in the sleeve as the first layer.Place the chopped potatoes on top.
- Chop the zucchini and place them on the potatoes.Cover with turkey slices.It is better to use sirloin, it is less caloric.
- Sprinkle with grated carrot chips, spices and salt.Pour in sour cream.
- Pinch the edges of the sleeve.Place on a baking sheet.Bake for 1 hour.190° mode.
Fish dishes
Diet fish is easily and instantly absorbed by the body, which has a positive effect on weight loss processes.
Baked mackerel
Tender and 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:
- Empty the carcass.Make longitudinal cuts every 5 centimeters.
- Squeeze the juice from the orange.Grate the zest.Mix the pressed garlic cloves with the yogurt.Add the orange zest and juice.Sprinkle with spices.Mix.
- Place the carcass in the sauce.Rub on all sides.Leave for half an hour.
- Fold the foil into two layers and wrap the fish after spreading the sauce on the surface.
- Bake for 20 minutes.190° mode.
Baked bass
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;
- bass – 2 carcasses;
- lemon – 40 g;
- green onions – 1 piece;
- onion – 130 g;
- parsley – 7 g;
- fish seasoning;
- coriander – 7 g.
How to cook:
- Clean the carcasses.Remove the insides.Rinse and dry with absorbent paper.
- Sprinkle with fish seasoning.Add salt.Grind.Leave for 25 minutes.
- Place chopped green onions, lemon slices and herbs in the belly.
- Chop the onion.Spread the foil and arrange the onion half rings.Arrange the carcasses on top.Turn the foil over.
- Leave to simmer in the oven for 25 minutes.180° mode.
Porridge
Cereals contain fiber.This precious natural fiber does not dissolve 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 your diet daily.
Oatmeal
Grain porridge is digested slowly, so you won't feel hungry long after eating.Calorie content 130.88 kcal.Protein – 3.93 g, fat – 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 fruits.Add to cereal.Pour boiling water over it.Wrap it in a towel.Leave for half an hour.
- Add salt.Mix.
During the diet, drinking alcohol is prohibited.It saturates the body with artificial energy and does not allow the body to break down fatty tissues.
Buckwheat
Cereals help cleanse the digestive system.Removes harmful compounds from the intestinal tract.Nutritionists advise not to heat process 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 cereals with boiling water.Pour into a container.Pour in the kefir.
- Close the lid.Go for a day.
Curd dishes
Low-fat cottage cheese should be present in the diet.It nourishes the body:
- calcium;
- protein.
Eat it with fruit, yogurt or use it as a topping in desserts.They also prepare delicious diet dishes.
Pan
The dish will cheer you up in the morning thanks to its incredible aroma and give you a boost of 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 will need:
- apple – 1 piece;
- low-fat cottage cheese – 220 g;
- fructose;
- bran – 1 tbsp.spoon;
- cinnamon;
- unsweetened yogurt - 1 tbsp.spoon;
- vanillin;
- egg – 1 piece.
How to cook:
- Mash the cottage cheese.The mass should become soft.
- Slice the apples after removing the skin.Add to cottage cheese.
- Add the bran, cinnamon and vanilla.Pour in the yogurt and egg.Sweeten with fructose.Stir.
- Place in the form.Place in the oven.160° mode.Bake for 45 minutes.
Syrniki
The 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 will need:
- egg – 1 piece;
- semolina – 60 g;
- natural yogurt;
- honey – 30 ml;
- salt – 1 g;
- cottage cheese – 220 g.
How to cook:
- Pour the egg into the cottage cheese and honey.Add salt.Grind with a fork.
- Pour in the semolina.Stir.Leave for half an hour.The cereal should swell.
- Roll into balls.Place in a steamer.Cook for 20 minutes.
- Place on a plate and top with yogurt.
Menu of the week
The tables provide an approximate menu that you can independently adjust based on your taste preferences.
Monday :
| Flat | Drink | |
| Morning | boiled oatmeal 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 and cucumber salad with sour cream | water |
| Afternoon snack | banana, almonds – 50 g | water |
| Evening | boiled shrimp – 200 g, boiled egg, cucumber – 2 pcs., tomato – 2 pcs. | tea |
Tuesday :
| Flat | Drink | |
| 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 cutlet – 100 g, brown rice – 100 g | water |
| Afternoon snack | vegetable salad – 200 g, yogurt vinaigrette | water |
| Evening | mussels – 200 g, vegetable casserole – 150 g | tea |
Wednesday :
| Flat | 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 | meatball soup – 250 g, vegetable stew – 150 g, stewed chicken fillet – 50 g | water |
| Afternoon snack | bread – 2 pcs., jam – 10 g, apple | kefir – 250 ml |
| Evening | baked chicken breast – 200 g, vegetable salad – 100 g, rice cake | tea |
THURSDAY :
| Flat | Drink | |
| Morning | cheesecake – 50 g, banana, cottage cheese – 100 g (5%) | tea |
| Lunch | apple, kiwi 2 pcs. | water |
| Day | fish soup – 250 ml, boiled mussels – 200 g, cucumber – 2 pcs. | water |
| Afternoon snack | cottage cheese – 100 g, nuts – 20 g, honey – 5 g | water |
| Evening | baked pollock – 200 g, bread – 1 piece, cucumber – 1 piece, tomato – 2 pieces. | tea |
Friday :
| Flat | 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 | cottage cheese – 100 g, banana | water |
| Evening | boiled potatoes – 150 g, boiled mussels – 100 g, cucumber – 2 pcs., tomato – 1 pc. | tea |
SATURDAY :
| Flat | Drink | |
| Morning | cottage cheese – 100 g, honey – 5 g, toast – 25 g | coffee |
| Lunch | biscuit – 50 g, apple | water |
| Day | buckwheat broth soup – 250 g, barley porridge – 150 g, beef stew – 50 g | water |
| Afternoon snack | baked apple – 3 pcs., | Ryazhenka |
| Evening | boiled chicken fillet – 100 g, tomato – 2 pcs., cucumber | tea |
Sunday :
| Flat | Drink | |
| Morning | buckwheat – 200 g, chicken escalope – 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., cottage cheese – 50 g, cucumber, tomato | water |
| Evening | baked turkey fillet – 200 g, vinaigrette – 150 g, grapefruit | tea |
By counting calories, you can quickly and permanently reduce your excess weight.
Diet options for children
Light, low-calorie meals are good for babies.The adult menu is not suitable, because the growing body needs more calories to develop.
You cannot feed your baby:
- ravioli;
- canned food;
- sausage;
- crackers;
- smoked meats;
- semi-finished products;
- fried foods;
- chips;
- baked goods;
- candy.
Important rules:
- Mayonnaise should not be added to dishes.It should be replaced with sour cream or yogurt.
- It is best to replace regular salt with sea salt and use it in minimal quantities.
- It is forbidden to give children carbonated drinks.
- Milkshakes need to be prepared.You can add berries and fruits to the composition.It is 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;
- liver;
- bread.
Recommended drinks:
- jelly;
- herbal infusion;
- natural fresh;
- milk cocoa;
- mineral water without gas;
- tea;
- jelly.
To a limited extent, the following are permitted:
- marshmallows;
- butter;
- vegetable oil in salads;
- chocolate.
Calorie intake per day:
| Age | calories |
| 6-12 months | 800 |
| 1-1.5 years | 1330 |
| 1.5 to 3 years | 1480 |
| 3-4 years | 1800 |
| 5-6 years | 2380 |
| 11-13 years old | 2860 |
| 14-17 years (boys) | 3160 |
| 14-17 years (girls) | 2760 |
Before developing a menu for weight loss, you should consult a nutritionist.