Hello readers of my blog. In today's article, we will consider the principles of creating a balanced daily diet, taking into account the proportions of proteins, fats and carbohydrates. Proper nutrition, recipes BZHU are very important for people who want to lose weight and bring their body to tone.

Dietary Basics

Many people think that low-calorie meals and strict restrictions are mandatory for losing weight. In fact, not only the energy value of the selected products is important. Normalization of weight occurs with an integrated approach to solving this issue.

Nutritionists, professional trainers point out the need to choose the nutrient elements of the diet, taking into account simple rules. The ratio of BJU with proper nutrition should be based on your individual characteristics. When compiling a menu, specialized specialists take into account not only excess weight, but also height, age and even gender.

Most often, the food regimen is selected with the calculation of calories and transfer to them on the scheme of the ratio of proteins, fats and carbohydrates. Food on the BZHU is better calculated according to the following formula:

• desired weight in kilograms x 24 \u003d daily energy value.

It is best to approach weight loss with the calculation of a loss of not more than 8-10 kilograms per month, and only after that proceed to the next stage. So, for example, if you weigh 75 and want to reach 65 kg, then you need to limit your daily calorie intake to 65 x 24 \u003d 1560 kcal.

Now let's figure out how to transfer these numbers to diet food with BZHU. Normally, the percentage of proteins, fats and carbohydrates is 30-25-45. To lose weight, it is necessary to shift the balance to values \u200b\u200b45-15-40.

Earlier, we received the optimal energy value and calorie content of the daily menu (1560 kcal). It turns out that proper nutrition must be divided into 700 kcal - protein, 235 kcal - fat and 625 kcal - slow carbohydrates.

It is important to understand that diet is not only a limitation. With the right approach, you can make your menu tasty and varied. There are many dishes for weight loss, consisting of original ingredients and healthy products.

Consider the TOP 10 best fitness recipes.

1. Shrimp salad. Despite the presence of preservatives in the dish, its energy value fits well with the recommended figures. The dish consists of canned corn, low-fat sour cream, Chinese pear, cabbage, boiled eggs and shrimp. Recommended serving 140 grams. The ratio of BJU is 45-30-25.
2. Chicken cutlets with oatmeal. The best solution for breakfast before jogging. Ingredients: skinless chicken breast, oatmeal cooked in milk, salt, pepper, to taste. When using a double boiler, the ratio will be 60-20-20.
3. Zucchini baked in cottage cheese. Such food is the main evidence that vegetables can be tasty. For cooking, you will need tomatoes, zucchini, cheese and cottage cheese of zero fat content. After baking, the percentage of BJU is distributed as 41-24-35.
4. Kefir okroshka. A dish is prepared with an indication of the caloric content of its constituent elements. It is necessary to prepare chicken meat, an egg, boil potatoes, purchase herbs, radishes, ground cucumber and kefir. Pepper and salt are added to taste, but in a minimal amount. The ratio of proteins, fats and carbohydrates should be in the range of 45-30-25.
5. Radish, and radish salad. Despite the fact that the ratio of BJU in this dish slightly does not correspond to the required values \u200b\u200b(25-5-70), the low calorie content of the serving (about 40 kcal) makes the dish an ideal choice for weight loss. Salad ingredients: green radish, radish, celery, dill, onion.
6. Oatmeal porridge on apple juice. With this breakfast you can get a boost of energy for the whole day. You will need fresh apples, a little cinnamon, natural flower honey, oatmeal. In this dish, the ratio of BJU is shifted towards slow carbohydrates (85%), for proteins and fats it remains at 7-8%.
7. Boiled fish with vegetables. Pangasius, bell peppers and tomatoes are best suited. Garlic, olive oil and salt are also needed. With proper cooking, the ratio of BZHU can be kept within 45-30-25.
8. Liver cutlets. A similar dish is known to every housewife. The most high-calorie portion is chicken liver, but with moderation (a serving of not more than 200 grams) such an element of the diet will not add unnecessary ballast to the sides and stomach. Ingredients: corn starch, egg, liver, salt. Food on the BZHU is distributed as 48-30-22.
9. Apple juice with celery. The drink is known to all fitness lovers. With a minimum fat content (about 8%) and a protein component (10%), the carbohydrate value of a liquid equates it to the energy level for athletes (82%).
10. Oat cookies. Let's not forget about desserts. BJU nutrition does not prohibit sweets, you just need to choose slow carbohydrates. There is practically no fat in oatmeal, so a small amount of cookies made from cereal will not provoke the body to a set of kilograms. Dietary ratio: 13-10-77.

Of course, not everyone likes these recipes. But our list shows that the menu for weight loss can be varied and very tasty. Remember - losing unwanted pounds is not always difficult.

For effective weight loss, comprehensive measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended that you include diet foods in your diet.

Cooking them is quite simple, using simple products. Thanks to this nutrition, you can quickly lose extra pounds and maintain optimal weight. Consider a few recipes for a low-calorie menu that will help.

Just consider the composition of each dish, if it contains ingredients that cause you allergies, then its preparation should be abandoned.

Steamed vegetables with chicken: recipe with photo

This is a very healthy and tasty dish that can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.

Ingredients:

• 400 gr. chicken fillet.
• 400 gr. frozen vegetables.
• 1 tbsp. l vegetable oil.
• Pepper and salt to taste.

How to cook a dish:

Rinse the poultry meat, then dry it, if necessary, get rid of bones, veins and peels, and then cut into small pieces.

Grease a frying pan with vegetable oil, put chopped chicken fillet on it, season with salt, pepper and stir regularly for 10 minutes.

The next step is to add frozen vegetables to the meat. Cover the pan so that they are well extinguished, and the pieces of the fillet are fried.

After about 10 minutes, the low-calorie meal is ready. Can be served. Enjoy your meal.

Nutritional value

As you can see, the dish contains a minimum amount of calories, so it can not harm your figure. Enjoy your meal!

Braised Fresh Cabbage Recipe

This product is known for its beneficial properties, and contains a minimal amount of calories, so it is recommended to include it in a diet diet for weight loss.

Ingredients:

• 600 gr white cabbage.
• 300 gr onions.
• 300 gr fresh carrots.
• 30 gr vegetable oil.

Cooking process:

Heat sunflower oil in a pan, chop onion and fry until golden.

Wash carrots well, peel and finely chop.

At the next stage, chop the required amount of cabbage.

Add carrots and cabbage to the onion, pepper everything and add a little salt. Then cover the pan. During cooking, the cabbage will secrete juice, so the dish needs to be mixed occasionally. If necessary, you can add a small amount of salt.

Cooking time is 25-30 minutes. Braised cabbage can act as a separate dish or side dish.

Thanks to this simple recipe, you can cook a low-calorie dinner, while the vegetable quickly gives a feeling of satiety.

Nutritional value

I believe this is one of the lowest calorie dishes. Therefore, include it in your daily diet.

Cabbage salad with carrots

A simple recipe for making a light vegetable salad. It is very useful, as it provides the body with a large number of essential vitamins and minerals. It will take no more than 15 minutes to cook.

Ingredients:

• 200 gr. fresh cabbage.
• 1 PC. medium sized cucumber.
• 100 gr. fresh carrots.
• 1 tbsp. l olive oil.
• Sugar and salt to taste.

Stages of preparation:

First of all, you need to chop fresh white cabbage.

Transfer it to a deep bowl, salt, add 1 tsp. Sahara. You need to crush the cabbage a little with your hands.

Cut the cucumber with a medium salt shaker.

Grind carrots on a coarse grater.

Add prepared ingredients to cabbage, if necessary add a little more salt and pour over olive oil. To stir thoroughly.

The diet dish is ready, it is recommended to use it fresh.

Nutritional value

You can replace white cabbage with Beijing cabbage. In this case, the salad will turn out more tender and airy.

Chicken Vegetable Soup Recipe

In any diet, there should be liquid dishes, as they have a beneficial effect on the digestion and gastrointestinal tract. In addition, most soups do not contain a large number of calories, so they will not harm the figure. Cooking chicken soup with vegetables will take no more than 40 minutes. Other recipes for diet soup can.

Ingredients:

• 300 gr chicken breast.
• 400 gr. frozen vegetables.
• 2 pcs. medium sized potatoes.
• 1 PC. carrots.
• 1 PC. onions.
• 2 tbsp. l sunflower oil.
• Pepper, salt and bay leaves as per preference.

Cooking process:

To prepare the broth, you need to wash the chicken, cut it into small pieces. Put them in a pan and pour 2-2.5 liters. cold water.

When the water boils, it is necessary to remove the foam. Then cook over low heat for 20-25 minutes.

Meanwhile, peel the potatoes, wash them and cut them into small cubes or whatever you like.

Grind the onion and fry it in a pan along with carrots in vegetable oil until golden brown.

After 20 minutes, salt the broth, add chopped potatoes and cook it, about 10 minutes, so that it is half cooked. Then add bay leaves, frozen vegetables and fry with onions. Vegetables are cooked in about 7-10 minutes.

Now you can remove the pan from the fire, and serve the dish to the table.

Nutritional value

The main thing is to choose high-quality products, and then any dish will be not only useful, but also very tasty.

Curd dessert with fruits and gelatin without baking

During weight loss, it is difficult to abruptly refuse sweets. The good news is that you can make a dessert with a few calories yourself. Therefore, you can treat yourself a little.

Ingredients:

• 400 gr. sour cream.
• 300 gr cottage cheese.
• 800 gr. canned peaches.
• 100 gr. granulated sugar.
• 25 gr gelatin.

Cooking:

Gelatin pour 100 gr. mix water and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix sour cream with sugar with a mixer until the latter is completely dissolved.

Then add the cottage cheese to the mixture, grated through a fine sieve. If possible, it is best to immediately buy the curd mass. And mix everything well with a broom or mixer. Then pour the gelatin into the mixture.

Cut tinned peaches into small pieces.

In special molds lay a layer of prepared curd, then fruit, followed by another layer of the mixture.

Part of the mass can be laid out in a large form. Refrigerate until completely frozen, for about 30-60 minutes. Diet dessert is ready to eat.

Nutritional value

You can say that there are not quite a few calories. But keep in mind that this is still a dessert.

Pollock with stewed vegetables

This is a very healthy dish that can be included in the lunch or dinner menu.

Ingredients:

• 1 kg. frozen fish pollock.
• 150 gr. semolina.
• 400 gr. frozen vegetables.
• 100 gr. vegetable oil.
• 1 PC. medium sized carrots.
• Salt to taste.

Stages of preparation:

Defrost fish, remove fins and abdomen, then wash thoroughly under running water. Cut into small pieces and salt them a little.

Then the fish pieces must be rolled in semolina. It is very easy to do. You need to pour a small amount of semolina into a plastic container, put pollock, close the container and shake well.

For frying on the one hand 3-5 minutes are enough.

Pour the finished pieces in a pan with 1 cup boiling water.

Simmer pollock on low heat for 15-20 minutes, so that semolina is well boiled.

In the meantime, you need to tackle the vegetables. Cut the carrots into cubes and fry in vegetable oil in a pan for 3-5 minutes.

Add mixed vegetables and cook for about 10 minutes.

By this time, pollock will be ready, and it can be served with cooked vegetables. Enjoy your meal!

Nutritional value

Serve the dish in small portions so as not to exceed the daily calorie intake.

Rice with vegetables and chicken: recipe with photo

This dish is similar to ordinary pilaf, but it is only dietetic, therefore it will not harm the figure. Rice with poultry is cooked in a double boiler.

Ingredients:

• 200 gr. chicken fillet.
• 200 gr. frozen vegetables.
• 100 gr. rice cereal.
• ½ tsp honey.
• 1 tbsp. l soy sauce.
• Pepper and salt to taste.

Cooking process:

Cut the chicken fillet into medium-sized pieces, transfer to a deep bowl, add honey and sauce. Then pepper and salt. Mix thoroughly, cover and let marinate for about 30 minutes.

Rinse well and pour into a double boiler capacity.

Add frozen vegetables or chopped fresh fruits. Everything is good to interfere.

Pour vegetables and rice with warm water.

Put prepared pieces on the first tier of a double boiler.

Place the container with vegetables and rice on the second tier. Cover the dishes. To prepare all the ingredients at the same time, you need to set the timer on a double boiler for 40 minutes.

After this time, a delicious and dietary dish can be served at the table.

Nutritional value

The dish turns out incredibly tasty and satisfying, which is very important. You will get enough for a long time.

Sausage kefir recipe with sausage

A classic dish that is popular in the summer. There are many recipes for cooking, but today we will consider options where in the first case whey will act as the basis, and in the second - kefir.

Ingredients:

• 400 gr. cooked sausage
• 3 pcs. medium sized potatoes.
• 3 pcs. fresh cucumbers.
• 5 pieces. eggs.
• Greens and onions.
• Mineral water.
• Kefir.
• Serum.
• Pepper and salt to taste.

Stages of preparation:

First you need to boil eggs (10 minutes) and potatoes (30 minutes).

Now you need to start preparing the ingredients. But before that, peel potatoes and chicken eggs.

Finely chop all the vegetables, eggs and sausage. Stir thoroughly in a deep bowl. Grind greens and onions and place in another container.

You can store okroshka dry in the refrigerator. Before use, put the component in plates, salt, pepper. In the first case, you need to pour the ingredients with serum and add 1 tbsp. l sour cream. In another serving, add 100 ml. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. The summer dish is ready.

Nutritional value

You also need to add calorie or whey with sour cream, or kefir.

Chicken Liver Recipe with Onion

Many people from childhood love the tender chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).

Ingredients:

• 500 gr. chicken liver.
• 1 PC. onions.
• 2 tbsp. l flour.
• 4 tbsp. l sunflower or olive oil.
• Pepper and salt according to preference.

Cooking:

First of all, you need to rinse the liver under running water, cut into small pieces, after cutting the film. Then salt and mix.

Roll pieces in sifted flour. To do this, the liver must be placed in a container with flour, close it and shake well.

Heat the oil in a pan, put the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots, then the dishes can be covered with a lid.

Chop the onion.

Add chopped onion to the liver, pepper, cook for another 5-7 minutes with the lid closed, stirring occasionally.

A hearty, but low-calorie dish is ready, but it is not recommended that they be abused during weight loss.

Nutritional value

Summer Soup Recipe

On hot days, the ideal dish is a delicious and light soup, which takes no more than 40 minutes to cook.

Ingredients:

• 3 pcs. medium sized chicken thighs.
• 1 PC. carrots.
• 3 pcs. potatoes.
• 1 bell pepper.
• ½ zucchini.
• Greenery.
• Pepper and salt to taste.
• 200 gr. canned peas.
• 250 gr cauliflower.

Cooking steps:

To prepare the broth, you need to place the chicken thighs in a pan with cold water. When it boils, then you need to cook on low heat for 20 minutes.

Peel the carrots and onions, cut them into small cubes or as you like.

Heat the sunflower oil in a pan and fry the prepared vegetables until golden brown.

Chopped peeled potatoes.

Wash cauliflower under running water, drain, then divide into inflorescences.

The next step is to chop the zucchini and bell pepper.

When the hips are welded, you need to get them and separate them from the bone.

Pour all the prepared vegetable ingredients and fry into the broth. Then add the chicken.

Add salt, pepper and add bay leaf. A few minutes before readiness, pour out canned peas, sprinkle with chopped herbs on top and stir. When the water boils again, cook for about 10 minutes.

Nutritional value

The above dishes are very useful for the body, and do not spoil the figure. Write in the comments which low-calorie recipes you most often use.

Day 1:

• Buckwheat with tomatoes.
• B 2, w 0, 7, y 13, kcal 67.
• Buckwheat groats 100 g.
• 1 carrot
• Onion 1 pc.
• Tomatoes in their own juice (I have yellow) 3-4 pcs.
• Garlic (optional) 1 tooth.
• Salt to taste.
• Boiling water 170 g.

Chop onion, grate carrots on a coarse grater. Skip the garlic through the press.
Heat the pan, put onion, garlic, carrots, pour in a little tomato brine and simmer, stirring for about 5 minutes.

Peel the tomatoes, chop, add to the vegetables, mix.
Pour buckwheat groats, salt to taste, mix, pour boiling water, cover, reduce heat to the minimum and leave to simmer for 15 - 20 minutes. After 10 - 15 minutes, check the readiness - carefully spread the buckwheat with a spoon and see if there is water. In the event that there is, then you can continue cooking with the lid open until the water is completely boiled away.

Snack:
Banana 1 pc, 10 any nuts (except for pistachios and peanuts).
Total 100 gr 269 kcal, b 5, w 20, 17.

Dinner.
Cream - soup "Hearty".
Total per 100 grams 49.5 kcal., B 9. 7, w 0. 5, y 5. 4:
200 g of pumpkin.
1 large onion.
1 medium carrot.
1 medium tomato.
200 g chicken fillet.

Cook together for 25 minutes, all together in a blender, add seasoning and salt to taste.

Snack:
Curd - fruit salad.
Total 100 gr 72 kcal, b 9, w 1, y 7.
Cottage cheese 1-2% 150 grams, pear, cut fruit mix with cottage cheese, vanilla and cinnamon to taste.

Dinner.
* a salad of fresh vegetables with herbs 250 grams (except sweet pepper and carrots), 2 tsp. oils.
* baked or boiled lean meat of poultry / fish 150 gr.
Total 100 g (with cod) 70 kcal, b 6, 7, w 3, 7, y 2, 5.
Total per 100 grams (with chicken breast) 83 kcal, b 8, 9, w 4, y 2, 6.

Whenever you want to eat at night, we eat 1-2 boiled egg whites, you can salt, pepper. This can be eaten even 5 minutes before bedtime!

Day 2:

Breakfast:
* Oatmeal on the water with fruit // berries.
Total
Dry oatmeal 50 gr.
Nuts 6 pieces.
Fruits / Berries 150 gr.
Buy cereals that need to be cooked according to the instructions for at least 10-15 minutes and do not cook at the same time, but steam with boiling water for 5-10 minutes.
Can add.

Snack:
Chocolate - cherry yogurt.
Total 100 gr 68 kcal, b 4, w 2, y 7.
* natural yogurt 200 g (or kefir).
* 1 tsp cocoa.
Sweetener to taste.
A pinch of salt.
A tablespoon of frozen cherries.
Grind all ingredients in a blender.

Dinner:
Cheese soup.
Total per 100 grams 35 kcal.
Composition:
A mixture of frozen or fresh vegetables 200 gr.
1 liter water.
Low-fat cheese 17% or less, 100 g.
1-2 boiled eggs.
Greenery.

Cooking:
Pour the vegetable mixture into boiling water. Grate the cheese and add to the vegetables constantly stirring until completely dissolved. Add boiled egg, diced. Add greens, salt. Cook for 10-15 minutes on low heat.

Snack:
Cottage cheese - fruit casserole.
A pack of cottage cheese 1-2% (200 g) is ground with an egg.
Three on a coarse grater apple and carrot.
We mix everything, add a pinch of salt, vanillin, put in a preheated oven for 25 minutes 200-250 degrees.

Dinner:
Light but hearty puff salad.
117 kcal per 100 gr.

For 1 serving:
1 grated cucumber.
A piece of boiled chicken. Breast, chop finely.
1 tomato finely chopped.
2 eggs (a layer of protein, a layer of yolk with greens), grate.
1 tbsp. l lemon. Juice.
2 tbsp. l of natural yogurt.

Lay out the ingredients in layers.
Drop the juice on a layer of cucumber and tomato.
Grease a layer of chicken with yogurt, leaving a little for the top.

Day 3

Breakfast:
Omelet with vegetables.
On 100 gr 82 kcal, b 7, w 5, y 3.
In a pan with 2-3 tbsp. l stew 150 g of a mixture of vegetables (frozen) with water or tomato juice - bell peppers, peas, zucchini, broccoli, etc. salt and pepper and cover with two beaten eggs. Cover and cook for about 3-5 minutes over low heat.

Snack:
* sandwiches made from pp-bran bread with regular or curd cheese up to 20% fat, tomato and parsley.
PP-Bread is prepared very simply and quickly:
12 tbsp. Spoons of any (I take wheat) bran.
250 g of low-fat cottage cheese.
3 eggs.
0.5 tsp slaked soda in 0, 5 tbsp. l vinegar.
Two thirds of 1 tsp. salt.
Cumin, coriander optional.
Sweetener to taste, a little bit.
Mix all the ingredients well, mold the bar with wet hands, put it on a form with paper and bake in a well-preheated oven for 45 minutes at 180-200 degrees. Turn off the oven without opening the door and let the bread stand for 20 minutes. Cut into slices, grease with curd cheese, put a tomato and garnish with parsley.

Dinner:
Tomato soup with beans and chicken.
Total 100 gr 95 kcal, b 10, w 1, y 13.
Ingredients:

300 grams of dried red beans.
500 grams of diced chicken breast.
1 chopped onion.
2 finely chopped celery shoots.
1 bell pepper, diced.
2 cans of tomatoes in their own juice (slices).
4 glasses of water.
1 can of tomato paste.

3 cloves of garlic.
1 tsp salt.
2 tbsp. l ground cumin.
1 tsp black pepper.
1/4 tsp nutmeg.
1 tbsp. l dried chili peppers.
1 tbsp. l dried oregano.
2 tbsp. l dried parsley.
2 bay leaves.

Cooking:

1. Pour beans with 5-6 glasses of water over night.
2. The next day, rinse the beans under running water, place in a pan and fill with water.
3. Bring to a boil, reduce heat, cover and cook for 1 hour. Make sure that water always covers the beans.
4. in a saucepan, heat a drop of oil, rub with a napkin, fry the chicken pieces over high heat until golden brown on all sides.
5. add onion, bell pepper, celery, and cook on average for 3-5 minutes.
6. add spices. Shuffle.
7. Add water, beans, tomatoes, tomato paste and bay leaf. Bring to a boil, reduce heat and cook for 2-3 hours, stirring occasionally.
8. Serve by garnishing with yogurt and green onions.

Snack:
Green rolls in the leaves of the Health salad.
B * w * y * kcal per 100 g 5.77 * 5. 56 * 2. 84 * 83. 72.

Ingredients:
5 large leaves of Romaine lettuce (or other leaf lettuce).
4-5 Stripes of slightly salted salmon.
5 pcs tomatoes - Cherry, chop.
50 g of fresh dill.
2 tablespoons chopped green onions.

Paste for spreading:
Half an avocado.
1 tablespoon feta light (or cottage cheese).
Juice of half a lemon.
1/4 teaspoon of salt.
Ground pepper to taste.

Cooking:
1. for spreading: in a small bowl, mash (with a fork) a homogeneous creamy mass of sliced \u200b\u200bavocado with feta, lime juice, salt and pepper.
2. Select the largest lettuce leaves, lay them horizontally on the cling film. 3. Apply a spread on the leaves with a thick layer. 4. Put the rest of the ingredients on top. Helping yourself with cling film, gently roll lettuce to make it look like sushi rolls. 5. Secure twisted rolls with a toothpick. Dinner: * baked delicious fish Dorado salad with fresh vegetables without oil (season with lemon juice) (you can follow this diet not only 3 days but also all week, changing the set of vegetables and fruits).

During the observance of a therapeutic diet or when losing weight, it is difficult for many people to give up their favorite sweets. The lack of desserts in the diet often leads to breakdowns, which further harm the health and shape. Low-calorie diet baking allows losing weight in full to compensate for the lack of sweet in the diet and at the same time does not violate the permissible daily calorie intake.

If you teach kids to eat healthy treats from childhood, this will protect them from many common health problems in adulthood. Such baking is especially relevant for people who are allergic to gluten. Indeed, most recipes for low-calorie healthy treats are based on the use of gluten-free flour.

Dietary cakes are dough products that contain a minimal amount of fat and granulated sugar. Usually, white wheat flour is used for its preparation, but more useful flour, for example, rye or oatmeal. Cooks also try to eliminate yeast from its composition or use them in a minimal amount. Popular ingredients in this type of food are bran, fruits, berries and nuts. Such food allows you to enjoy the taste of your favorite dishes without harming your figure and digestion.

To make the treat sweet without sugar, fructose is added to it. Suitable for this purpose is natural fruit or berry puree, dried fruits. Dietary cakes can also be prepared with savory fillings - fresh or pickled vegetables, meat, cereals.

  Ovsyanoblin: the best recipes and fillings for proper nutrition

1.1 How to replace flour and how to prepare a substitute yourself?

Wheat flour, ground to a state of fine powder, does not bring any benefit to the human body. It does not contain fiber, but there is a lot of starch, which negatively affects the state of the digestive tract. When combined with milk or water, white flour completely turns into gluten, which can accumulate on the intestinal walls and accumulate toxins and other harmful contaminants.

White flour is especially dangerous for diabetics and allergy sufferers: it is able to quickly increase blood sugar and contains gluten. Useful substitutes for wheat white flour:

Most of the listed substitutes for white flour can be prepared independently at home. To do this, you just need to take the appropriate grits, grind it with a coffee grinder or a special nozzle of a blender. The easiest way to make oatmeal, corn, rice and buckwheat in this way. For the first option, not instant oatmeal is suitable, but only large cereals that require long cooking.

  Diet Charlotte with apples: delicious recipes for a slim figure

Omelet in the oven

  Ingredients: Pour some milk into the refractory form so that it covers the bottom. Put the chopped chicken breast, broccoli, green onion, cover with a slice of cheese, break the egg on top and pour the remaining milk onto the protein. Salt, pepper and put in the oven, preheated to 180 degrees. Cooking time depends on how you like eggs. If properly fried, then wait 20 minutes, and if you want a more liquid consistency - then less, about 15 minutes. One such omelet contains: 288 kcal | 31.8 g protein | 13.6 g of fat | 8.3 g carbohydrates

Coconut Cheesecakes

Thoroughly mix the cottage cheese, egg, flour, sweetener, baking powder and half coconut. Form cheesecakes and put on a baking sheet covered with baking paper. Sprinkle with the second half of coconut flakes. Bake in the oven, heated to 180 degrees, until cooked (20-25 minutes). In one serving contains: 386 kcal | 42.5 g protein | 11.8 g of fat | 29 g carbohydrates

Oatmeal porridge with honey and apple

  Finely chop the apple and put in the microwave for maximum power for 4 minutes. Pour oatmeal with boiling water, add a little salt and boil until boiling water, add a little milk, mix and let it boil. Cover the saucepan and let the porridge stand. After 5-7 minutes, add the apple, honey and oatmeal to the oatmeal. By the way, I buy oatmeal the largest, not quickly digestible - they are both healthier and, in my opinion, tastier. You can also add coconut, poppy seeds, cinnamon, vanillin to the porridge, and instead of an apple, strawberries or other berries whipped in a blender. Or finely chopped dried fruits - in general, there are many variations. One serving of porridge contains: 307 kcal | 8.5 g protein | 3.7 g fat | 58 g carbohydrates

Omelette roll with tuna and vegetables

  Ingredients: First of all - scrambled eggs: beat 2 eggs with salt and fry in a pan greased with vegetable oil. Inside, put chopped tomato, green onion and canned tuna. Roll up the roll, put a thin slice of cheese on top and put in the microwave for a minute at maximum power. Of course, you can put anything inside the roll - any vegetables, cooked chicken breast or other meat, fish, cottage cheese with greens - in general, variations are limited only by one’s own imagination. In one serving contains: 340 kcal | 31.6 g protein | 22.3 g of fat | 1.7 g carbohydrates

Tender curd casserole

  The composition of the casserole greatly depends on what foods are in the refrigerator - cottage cheese with a fat content of 0% to 5%, kefir, yogurt or sour cream, fruits or dried fruits, etc. Below is the amount of ingredients per casserole weighing 1 kg, cooked in a multicooker in standard sizes. This is enough for a few breakfast dinners. Ingredients: For topping: 60 g blackcurrant 15 g honey

Rub the cottage cheese thoroughly through a sieve, add sour cream, vanilla and beat the blender with the “foot” - then the casserole will turn out to be very tender, without grains. Add starch and eggs to the curd mass and mix thoroughly. Add apricots and mix again. Pour into the bowl of the multicooker and cook in the “baking” mode for 1 h 20 minutes. When the timer turns off, open the lid of the multicooker and let the casserole cool down a bit, then put it on a plate and put in the refrigerator overnight. If you make topping, then you can not add sub-slots. Here 60 g of frozen blackcurrant whipped with 1 tbsp. l honey. In one serving (200 g) contains: 313 kcal | 25.9 g protein | 9 grams of fat | 35.2 g carbohydrates

Corn fritters with poppy seeds and honey

Ingredients: Mix all the ingredients except butter and honey and bake over medium heat in a skillet with a thick bottom, greased with vegetable oil. The fritters themselves are a little dry, but with honey and coffee - divine. In one serving contains: 355 kcal | 12 g protein | 11 grams of fat | 50.5 g carbohydrates Hearty omelet
  Ingredients: 2 eggs 100 g fat-free cottage cheese 50 g green peas 50 g corn (not sweet) 3 g vegetable oil salt

Beat eggs thoroughly with salt and cottage cheese in a blender. Grease the pan with vegetable oil and fry peas and corn on it a little (you can frozen), pour over the egg-curd mass, fry over medium heat until cooked. Cottage cheese gives the omelette a pleasant cheese flavor and density. In one serving contains: 341.5 kcal | 33 g protein | 14 grams of fat | 20.2 g carbohydrates

Low-calorie Lunch Recipes

To make a healthy, light meal that is low in calories, you only need to use fresh, natural foods and avoid preservatives and flavor enhancers. Low-calorie slimming dishes made from simple foods contain limited amounts of salt, or none at all. Vegetable soup puree - low-calorie lunch

In order for the products to remain healthy, do not use long cooking. By quantity, low-calorie dishes are prepared in portions, so they should not remain “for later”.

Do not cook meals with prolonged frying or with a large use of fats. To lose weight, we try to give preference to simple recipes related to separate nutrition.

Vegetable Soup

In 100 grams 24 kcal.

To prepare, you will need:

• Water - 1 l.;
• Cauliflower - approximately 700 gr.;
• Chives - a little, for decoration;
• Onion - 1 pc.;
• Chili pepper - 1 pc.;
• Salt, pepper - to taste.

Cabbage is divided into small components that need to be put in a pan and pour water. Next you need to add pre-chopped onions, chili peppers, having previously cleaned it of seeds, and begin to cook.

After the water boils, remove the pepper and continue cooking until the cabbage is ready. After that, with the help of a blender we give a puree state, salt and pepper. Decorate each serving with herbs.

Chicken soup

Per 100 grams 79 kcal.

Ingredients:

• Water - 2 l.;
• A piece of chicken (you can use a leg, a thigh, but better a breast, since it is less calorie) - 1 pc.;
• Onion - 1 pc.;
• Garlic - 3 cloves;
• Cabbage - 300 gr.;
• Beans in canned food - 1 can;
• Small zucchini - 1 pc.;
• Carrot - 1 pc.;
• Celery - at will;
• Salt and pepper to taste.

Pour chicken with chopped onions and garlic with water and cook for 20 minutes. Next, the broth should be filtered and put back on fire, meanwhile, we cut the chicken into small pieces and put it back in the pan. Add the remaining ingredients, cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

100 grams 72 kcal.

Ingredients:

• Pollock fillet - 1 kg;
• Half a glass of soy sauce;
• Flour - 2 tsp;
• Water - half a glass;
• Sour cream of low fat content - 350 gr.;
• Creamy (or curd) cheese - 150 gr.;
• 2 onions and carrots. everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, remove from the heat.

Grind onions and carrots, fry using vegetable oil, with any spices that you like. In a heat-resistant dish put in layers: vegetables, fish on top, pour sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and BJU. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when creating a dietary menu. To lose weight, the amount of calories consumed must be less than their consumption. The basis of the diet should be protein foods and fiber. Combine them best with complex carbohydrates. But vegetable and animal fats should be minimized.
• Refuse harmful products. From the menu you must completely exclude sweets, bakery products, pastries, carbonated drinks, coffee. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to high-calorie foods. If you have a choice - cook from pork or beef, a second type of meat will be preferable.
• Choose food processing methods that don't use fats. It is important not only to find what to serve, but also to understand how to cook food in order to maintain its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, steamed.
• Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily norm of water is 2 liters.
• Create a menu for every day, for a week. Think in advance the first and second dishes, write down which of them you will prepare for breakfast, lunch and dinner. If holidays are approaching, make a menu for the New Year, Birthday, etc., include low-calorie foods in it.

Food should be as balanced as possible and satisfy all the needs of the body in vitamins, minerals, acids and other useful substances. To better understand calories and BZHU, we bring to your attention a table of products with these data.

Sometimes, it seems to me that a modern person is very lazy, or maybe very busy? Why so many questions: “How to pump up the press in two weeks?”, “How to lose weight in 10 days?”, “Exercises for weight loss of the abdomen and sides at home?” Do you really believe that this is possible in such a short time? Let's talk frankly. Work on your body, as well as work on yourself as a whole, requires a lot of effort and time. It is impossible to lose weight in 10 days or remove fat only from the abdomen. And in general, losing weight with the help of another fashionable diet is not rational. Understand and remember: the key to a beautiful and healthy body lies in the right, namely in the CORRECT, nutrition. And not in a diet that depletes your body and nervous system.

What is proper nutrition?

The first and most important rule is the calculation of calories and BJU (proteins, fats, carbohydrates). After reading this, many of you will say, “Oh, it’s long and tedious, I don’t have time for this, I need to weigh everything. In short, I don’t want to count anything. ” Everything in the battle for a healthy and beautiful body you lost. You are not ready to work on yourself. You want a magic exercise and a magic pill, so that the result will be in a week, or better tomorrow morning. This does not happen, my dears, get ready to devote time to yourself and your health. Sit 15 minutes less on social networks or where are you surfing the Internet?

How to count calories: online calculator to help

There are many calorie counting apps on your mobile phone. I have an Android, and my application is called "Calorie Counter". On an iPhone, for example, FatSecret. In this application, you enter your data and daily calorie intake. Sometimes the application offers you its own version on the BJU.

There is a formula: we multiply the weight of your body by 2.5 if you are an athlete, and by 2 if you are only going to become one. Next, multiply the resulting figure by 12 (there are other values, but we will start from this) we get the number of calories per day.

Example: I weigh 60 kg and consider myself an athlete, which means 60x2.5x12 \u003d 1800 calories. It remains to determine how much protein, fat and carbohydrates are in these 1800 calories.

Protein 2.5 grams (if you are an athlete, like me, and 2 grams, if not already) per 1 kg of weight. In my case: 2.5x460 \u003d 150 grams of protein (in calories this is always multiplied by 4, i.e. 150x4 \u003d 600 calories).

Fats are always equal to your body weight. I have 60 grams (in terms of calories always multiply by 9, that is 60x9 \u003d 540 calories).

Carbohydrates. To calculate carbohydrates from the daily calorie intake, subtract calories from fats and proteins, and get carbohydrate calories. To convert calories to grams, divide the resulting number by 4. Example 1800 - 600 (protein) - 540 (fat) \u003d 660 calories

660: 4 \u003d 165 grams

Total: daily calorie intake of 1800

• Protein 150 grams Fat 60 grams Carbohydrate 165 grams

That's all the math. In the application, we customize the BJU and calories for ourselves, then we compose ourselves a menu for the day, choosing products from the huge list of available ones. This is not my formula, but the working tip of nutritionists.

Proper nutrition: the second rule

Have a kitchen scale and weigh the food. Products that absorb water (pasta, for example) are weighed in raw form. Products that give water during cooking (for example, vegetables, meat), in finished form.

Third rule

Prefer boiled and baked food, refuse fried and smoked. Gather the norm of carbohydrates at the expense of fruits and vegetables, but not flour and sweet. From protein foods, choose lean meat and poultry, fish and seafood.

In Italy, such porridge is prepared both as an independent dish and with various side dishes, in our country it is mamalyga.

You will need:

1. 150 g corn grits
2. 200 g granular cottage cheese
3. A bunch of any greenery
4. 3 cloves of garlic
5. 1 tbsp. l sour cream
6. 1 tbsp. l olive oil
7. Tomato sauce to taste

We cook porridge based on water 1: 2 with the addition of olive oil. Mix the cottage cheese with sour cream, finely chopped herbs, squeeze the garlic. At will, we diversify the taste.

Serve the polenta in layers - put a layer of porridge on a plate, a layer of cottage cheese, then tomato sauce and again the porridge.

Braised broccoli with cinnamon - 250 kcal

You will need:

1. 1 head of cabbage
2. 3 tomatoes
3. 1 onion
4. 3 cloves of garlic
5. Lemon or Orange Zest
6. 15 seedless olives
7. 5 dried tomatoes for piquancy
8. 1 cinnamon stick

Fry the onions and garlic in olive oil, there we send the cabbage and blanched tomatoes, sorted into inflorescences.

Salt, pepper, pour the zest of lemon, put a cinnamon stick in the pan. Cook for 20 minutes. Serve with sun-dried tomatoes and olives.

Buckwheat cutlets with champignons - 150 kcal

You will need:

1. Buckwheat Glass
2. 200 g champignon
3. 1 onion
4. Bunch of greenery
5. Spices to taste
6. Black pepper
7. Salt

  5+ desserts up to 200 calories

Diet vegan charlotte - 112 kcal

You will need:

1. A glass of wheat flour
2. 1 tsp soda
3. 2 tbsp. l lemon juice
4. 20 g sugar
5. 0.5 tsp ground cinnamon
6. A pinch of ground ginger
7. 0.5 cups of water
8. Packing Frozen Cherry
9. 1 tbsp. l vegetable oil

Mix soda, flour, sugar, ginger and cinnamon. If desired, you can add a little vanillin.

Cherry, not defrosting, combine with oil and lemon juice. Pour water into it and mix with flour. Leave the dough for 10 minutes until bubbles appear.

Bake for 40 minutes at a temperature of 180-200 degrees.

Tip: Water in the recipe can be replaced with low-fat milk.

Cookies with oatmeal and carrots - 90 kcal / piece

You will need:

1. 1 carrot
2. A third cup of rye flour
3. A glass of oatmeal
4. 100 g of any nuts
5. 50 g raisins
6. 3 tbsp. l maple syrup
7. 0.5 tsp dry ginger root
8. 0.5 tsp baking powder for dough

Rub carrots on a fine grater. Crush the nuts. We connect the components.

We spread a tablespoon on a baking sheet covered with paper and bake for 20 minutes at a temperature of 180 degrees.

Banana ice cream - 110 kcal

You will need:

1. 1 small banana
2. 50 g of yogurt
3. Pinch of cinnamon
4. Teaspoon of honey

We cut and send for 3-4 hours in the freezer. We interrupt the blender with the rest of the ingredients and enjoy the taste.

Granite with apples - 150 kcal

You will need:

1. 100 g sugar
2. 3 large apples
3. Two glasses of water
4. 1 lemon

Mix the lemon zest with sugar and water, heat in a saucepan until the sugar melts.

Peel the apples, cut into cubes, add to the pan and simmer for another five minutes. Then whisk everything in a blender with lemon juice. We send for an hour to the refrigerator.

Mix and set to freeze again. So repeat 2-3 times until a homogeneous consistency is obtained.

Prune diet sweets - 40 kcal / piece

You will need:

1. 100 g pitted prunes
2. Juice of half an orange
3. 1 tbsp. l cocoa
4. 30 g chopped nuts

Grind prunes with cocoa and orange juice in a blender. Grind the nuts.

We roll the balls from the prune mass, roll in nuts and freeze.

You can find more diet baking recipes in the article.