A healthy lifestyle requires special attention to food consumed. Too high calorie foods are often associated with a large amount of carbohydrates and fats, which are subsequently deposited on the stomach and hips. There are many delicious low-calorie slimming dishes that you can enjoy yourself and loved ones daily.

The most low-calorie varieties of meat and fish are poultry breast (chicken, duck, turkey), rabbit meat, veal and pollock.

Ingredients:

• chicken breast - 1 piece (600-800 grams);
• low-fat kefir - 200 ml;
• salt, ground black pepper - a pinch;
• rosemary - 1 teaspoon.

Cooking Method:

Kefir in a cup mixed with salt, pepper and rosemary. Beat the breast and pickle in kefir for 4-5 hours (the longer the period, the more tender and juicier the finished product will be). Heat the oven to 180 degrees, drain the excess kefir, put the breast on baking. Add kefir every 10 minutes, cook no more than 35-40 minutes.

Calorie dishes: 135 kcal.

Ingredients:

• duck breast - 1 piece (400-600 grams);
• natural yogurt (without fillers) - 100-180 ml;
• sweet and sour apple - 150-200 grams;
• salt - a pinch;
• turmeric - ½ teaspoon;
• cinnamon - 1/2 teaspoon.

Cooking Method:

Grate the apple in mashed potatoes, add to yogurt, add salt and spices to the mixture, stir until smooth. Cut the breast into cubes of about 1-2 cm, put in yogurt for 30-40 minutes. Preheat the oven to 200 degrees. Next, put the breast in a baking bowl and cook at 200 degrees for 20 minutes, then reduce to 160 and hold for another 40-50 minutes. Then turn off the oven and leave the meat there for another 1-1.5 hours.

Calorie dishes: 175 kcal.

Ingredients:

• turkey breast - 1 piece (700-900 grams);
• dried basil - 7-10 grams;
• mustard (better Dijon) - 70-80 g;
• soy sauce - 30-40 ml.

Cooking Method:

Divide the breast into 5-6 parts, beat off, cover with soy sauce and mustard. Heat the oven to 190 degrees, wrap the meat in foil and bake for 40-50 minutes. 10 minutes before ready to unfold and sprinkle with dry basil.

Calorie dishes: 218 kcal.

Ingredients:

• rabbit fillet - 400-600 grams;
• vinegar (white wine or apple) - 5 tablespoons;
• salt, coriander - a pinch;
• bay leaf - 4-5 pieces;
• olive oil - 5 ml.

Cooking Method:

Colic fillet divided into portions, pour vinegar. Pickle for 2-3 hours. Heat a non-stick pan and oil it with a silicone brush, remove the meat from vinegar, dry the fillet on paper towels, put it in a pan and fry for 8-10 minutes on each side. Add the remaining vinegar in the fillet and simmer over low heat for 15 minutes.

Calorie dishes: 135 kcal.

Ingredients:

• veal (tenderloin) - 900-1100 grams;
• tomato juice - 400 ml;
• granulated sugar - 40 grams;
• carrots - 1 medium piece;
• onion - 1 large head;
• garlic - 3-4 medium cloves;
• olive oil - to taste;
• salt - a pinch;
• paprika - 1 teaspoon.

Cooking Method:

Remove veal from veins and fat, cut into cubes 2-3 cm, mix with salt, set aside in a cool place. Peel and chop carrots, onions and garlic. Heat the stewpan, pour oil and add vegetables, sauté until tender over medium heat. Pour tomato juice, steam for 3-5 minutes, pour flour through a sieve, mix until thickened. Add spices, put chopped veal. Knead thoroughly, minimize plate power, cover the dish with a lid. Stew for 40-50 minutes, stirring every 10-15 minutes.

Calorie dishes: 158 kcal.

Ingredients:

• pollock - 1 carcass;
• carrots - 1 piece;
• onion - 1 head;
• bulgarian pepper - 1 piece;
• cherry tomatoes - 5-7 pieces;
• fish broth - 200 ml.
• lemon juice - 1 teaspoon;
• coriander is a whisper.

Cooking Method:

Pollock clean, remove entrails and fins. Coat with coriander and lemon juice and leave for 30 minutes in a cool place. At this time, wash and peel the vegetables (it is imperative to peel the tomatoes). Grind vegetables in a blender until smooth. Put the vegetable mass in a pan and simmer for 10-15 minutes, then pour in the broth and cook for about 20 minutes before evaporating the liquid. Heat the oven to a temperature of 180 degrees. Put pollock on foil, put vegetable sauce on top and wrap foil. Put in the oven and bake for 30-40 minutes.

Calorie dishes: 127 kcal.

Vegetarian recipes

Refusal of products of animal origin does not mean the exclusion from the diet of interesting and tasty low-calorie recipes. In some cases, losing weight without meat is faster. The table describes the calorie content of the most popular vegetables.

Ingredients:

• champignons - 400 grams;
• green beans - 200 grams;
• onion - 2 large heads;
• olive oil - 5 ml;
• carrots - 2 medium pieces;
• salt - a pinch;
• soy milk - 200 ml.

Cooking Method:

Rinse the mushrooms and cut into large pieces. Peel the onion and cut into half rings. Heat the pan and oil it with a silicone brush. Fry the onion for 5-10 minutes, add the mushrooms and salt, sauté for another 5 minutes and pour in the soy milk. Simmer under the lid for 8-10 minutes until half cooked. At this time, peel and cut the carrots in circles. Put champignons with onions on the bottom of the pots, then - green beans and upstairs - chopped carrots. Put in a cold oven and heat it to 200 degrees. Cook for 20-30 minutes.

Calorie dishes: 40 kcal.

Ingredients:

• young zucchini - 3-4 pieces;
• tomatoes - 2-3 medium pieces;
• garlic - 203 medium cloves;
• soy yogurt - 200-250 ml;
• salt - a pinch;
• oregano - 1 teaspoon;
• basil - 1 teaspoon.

Cooking Method:

Peel the zucchini from the skin (if necessary), cut into cubes. Scale the tomatoes, peel and cut into cubes. Peel, chop and put the garlic in a saucepan, which must be heated for one to two minutes until a strong smell of garlic. Zucchini and salt, report to the saucepan and pour yogurt, simmer for 20-30 minutes under a closed lid. Then add the tomatoes and cook another 10 minutes. At the end, add spices, turn off the stove and leave the dish under the lid for 20-30 minutes.

Calorie dishes: 50 kcal.

Vitamin Cleansing Salad

Ingredients:

• beets - 1 large piece;
• carrots - 3 medium pieces;
• celery root - 50-70 grams;
• pine nuts - 50 grams;
• grains of one medium pomegranate;
• green lentils - 150 grams;
• olive oil - 30 ml;
• salt, sugar - a pinch (for cooking);
• bay leaf (for cooking) - 3-4 pieces;
• greens, salt - to taste.

Cooking Method:

Boil beets in sweetened water over low heat for 1-1.5 hours, carrots in salted 25-30 minutes. Cook lentils with bay leaf over medium heat for 50-60 minutes. Peel the pomegranate, remove the grain, rinse. Rinse and dry the nuts in a hot pan for 3-5 minutes. Cooked vegetables grate or cut into strips, chop the celery root in a blender and mix with olive oil. Mix chopped vegetables, pomegranate seeds and pine nuts. Season with a mixture of oil and celery root, add salt and herbs to taste.

Calorie dishes: 90 kcal.

Low Calorie Soups

When cooked correctly, most soups are low in calories. They are good for losing weight, because well saturate and normalize the digestive tract. Even meat broth recipes can fit into a low-calorie diet.

Ingredients:

• tomato juice - 500 ml;
• carrots - 1-2 medium pieces;
• chickpeas - 100 grams;
• bulgarian pepper - 1 piece;
• paprika - ½ teaspoon;
• parsley, green onion - a bunch;
• olive oil - 10 ml;
• stevia - 5 grams;
• garlic - 2-3 cloves;
• black pepper - a pinch.

Cooking Method:

Pour chickpeas with cold water, bring to a boil at maximum power, reduce to a minimum and cook for 50-60 minutes. Rinse vegetables (carrots, peppers), peel and cut into cubes. Pour oil into a thick-bottomed pan and fry green onion with parsley for 3-5 minutes. Add carrots with pepper and sauté for 7-10 minutes (if necessary, add a little water). Pour boiled chickpeas pepper, mix, pour tomato juice with stevia. Cook over medium heat for 15-20 minutes. Peel the garlic at this time. At the end, add whole cloves of garlic.

Calorie dishes: 54 kcal.

Ingredients:

• pumpkin - 600 grams;
• carrots - 1 piece;
• chicken breast - 600-700 grams;
• salt is a whisper;
• black pepper peas - 3-4 pieces;
• fresh basil - 2-3 branches.

Cooking Method:

Pour the chicken breast with two liters of water, bring to a boil at maximum heat, reduce power, add salt and pepper, cook for 30-40 minutes. Peel and cut the pumpkin and carrots into small cubes. Put the pumpkin in a pan with the breast, cook for 20-30 minutes. Soup the soup with a submersible blender and boil for another 10 minutes. At the end add fresh basil.

Calorie dishes: 75 kcal.

Ingredients:

• young potatoes - 300 grams;
• carrots - 1-2 pieces;
• onion - 1 head;
• green onions, parsley, celery leaf - a bunch;
• thyme - ½ teaspoon;
• bay leaf - 2-3 pieces;
• salt is a pinch.

Cooking Method:

Put a pot of water on the stove, add salt and bay leaf. Rinse vegetables, peel and cut into small cubes. After boiling water, put the potatoes and cook for 10 minutes over medium heat, then - carrots, onions and thyme and cook for another 20 minutes. At the end, add finely chopped green onions, parsley and celery leaf.

Calorie dishes: 42 kcal.

Low Calorie Salads

A great way to diversify the diet when losing weight is to cook simple low-calorie salads. They will not take much time, but will bring great pleasure with their excellent taste.

Ingredients:

• shrimp - 500 grams;
• peking cabbage - 1 forks;
• carrots - 3-4 jokes;
• canned sweet corn - 1 can;
• olive oil - 30 ml;
• lemon juice - 2 teaspoons;
• apple - 1 piece;
• salt (for cooking) - a pinch;
• bay leaf (for boiling) - 2-3 pieces.

Cooking Method:

Boil shrimps for 2-3 minutes in water with salt and bay leaf. Cool and clean. Wash the cabbage and apple and grate on a medium grater. Wash, peel and grate carrots. Mix the resulting components, add corn. Pour lemon juice and olive oil into the salad.

Calorie dishes: 85 kcal.

Ingredients:

• chicken breast - 60-700 grams;
• tomatoes - 3-4 large pieces;
• cucumbers - 2-3 medium pieces;
• red onion salad - 1 head;
• natural yogurt - 100 ml;
• salt is a pinch.

Cooking Method:

Boil chicken breast for 20 minutes in salted water, cool and cut into small cubes. Rinse tomatoes and cucumbers and cut into cubes. Peel the onion and cut into half rings. Mix the ingredients, add yogurt and salt.

Calorie dishes:   64 kcal.

Low calorie desserts

Sweets can also be low-calorie and not inferior to the taste of traditional desserts. The main calorie-reducing component is a sugar substitute. The most useful in this regard is stevia (a completely natural product). The table shows the most popular low-calorie substitutes for ordinary sweets.

Ingredients:

• egg white - 4 pieces;
• stevia - 80 grams or 20 grams of sweetener;
• salt - a pinch;
• vanillin - 1 gram.

Cooking Method:

Separate the proteins from the yolks and put in a container for whipping (exclude the ingress of any fat, otherwise they will not beat), put in the refrigerator for 20 minutes. Turn on the oven 100 degrees. After 20 minutes, add salt to the proteins and beat at maximum power until stable peaks form. Gently mix stevia and vanillin powder. Cover the baking sheet with parchment, lay out the resulting mass with a spoon or squeeze out with a syringe. Put in the oven and dry for 120-160 minutes.

Calorie dishes: 60 kcal.

Ingredients:

• hercules (flakes) - 200 grams;
• banana (ripe) - 100 grams;
• nuts (optional) - 50 grams;
• dried fruits (optional) - 50 grams;
• egg - 1-2 pieces;
• vanillin - 1 gram;
• salt is a pinch.

Cooking Method:

Grind Hercules in a blender, rinse and fry nuts in a dry frying pan, wash and dry dried fruits on paper towels. Coarsely chop nuts and dried fruits (raisins can be added whole), mix with ground oats, add vanilla, salt and add eggs at the end. If you want a magnificent cookie, then the eggs must first be beaten. Heat the oven at 200 degrees. After mixing all the components, put the resulting mass on a baking sheet covered with baking paper. You can spread it in one large portion or small cookies. Cook for 10-15 minutes until browning. Allow to cool before use.

Calorie dishes: 210 kcal

Ingredients:

• sweet apple - 300-400 grams;
• carrots - 300-400 grams;
• lemon juice - 3 teaspoons;
• cinnamon - 1 teaspoon.

Cooking Method:

Rinse the apple and carrots, peel and cut into thin circles no more than a millimeter thick. Roll in cinnamon, sprinkle with lemon juice and put on a baking sheet with parchment. Preheat the oven to 100 degrees, put the pan for 80-100 minutes. Stir every 15-20 minutes for more uniform drying.

Calorie dishes: 42 kcal.

Ingredients:

• fat-free cottage cheese - 500 grams;
• low-fat kefir - 200 ml;
• bran (wheat or oat) - 3-4 tablespoons;
• egg - 1-2 pieces;
• stevia - 150 grams or 40 grams of sweetener.

Cooking Method:

Pour bran with kefir for 30-40 minutes before swelling. Grind the cottage cheese into a homogeneous mass and add to the mixture of kefir and bran. Drive eggs and stevia (sweetener) into the mixture. Heat the oven to 180 degrees. Pour the mixture into the baking bowl and cook for 40-50 minutes.

Calorie dishes: 165 kcal.

Ingredients:

• apple - 600 grams;
• water - 300 ml;
• stevia - 200 grams.

Cooking Method:

Wash, peel and cut the apples into 4-6 parts. Put in a pan with a thick bottom and pour water. Cook over medium heat for 30-40 minutes under the lid. Discard the resulting mass on cheesecloth and leave for 2-3 hours to glass the liquid. After - squeeze out the mass, pour the juice into the pan and add stevia. Put on maximum heat and boil until foam appears and the liquid thickens (about 40-50 minutes). Pour the finished jelly into portioned bowls and leave for 8-10 hours in a cool place.

Calorie dishes: 60 kcal.

Video - Cabbage fritters

Wanting to lose weight, everyone should understand that the secret to success lies in an integrated approach. It is important to harmoniously combine physical activity and diet. Today, more and more people are refusing tough express weight loss programs that require a complete rejection of a number of products, preferring healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve well-being. Low-calorie dishes are prepared with simple products that are always at hand or in the nearest store. All that is needed to change your diet and start cooking is to choose recipes with calories.

The principles of PP for weight loss

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. Fiber should also be the basis of the diet. Combine them best with. 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.

The secrets of cooking with a minimum of calories

Cooking healthy meals can be delicious and very simple, if you have in stock several easy recipes with photos, a detailed description of the processes and calories. We offer several options that can be prepared both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

Salads for many are synonymous with weight loss. Refueling makes them nutritious. Refuse mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Raw mushroom salad

Prepared from champignons. This type of mushroom is different in that they can be eaten without heat treatment, it is enough to wash and clean. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 gr of mushrooms;
• as many cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greenery;
• pepper and salt to taste;
• 1 tbsp. l soy sauce;
• 2 tbsp. l olive oil.

1. Prepare the mushrooms, wash them, dry and chop.
2. The remaining vegetables also need to be washed and peeled, cut.
3. Greens are finely chopped and added to other vegetables.
4. The dish must be pepper, salt, season with soy sauce and olive oil.

Apple and Celery Salad

The dish is very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. For cooking you will need:

• 2 stalks of celery;
• 2-3 apples;
• cauliflower head;
• 1 tbsp. l mustard and as much sesame;
• 1 tbsp. l lemon juice and 2 tbsp. l olive oil;
• greenery;
• seasoning and salt to taste.

1. Wash celery, cut into slices.
2. Cauliflower divided into inflorescences, blanch.
3. Peel the apple, cut into strips and pour over the lemon juice.
4. Cut the greens, introduce it into the salad.
5. Separately, we prepare dressing from olive oil, mustard and sesame seeds.
6. Add the sauce to the salad, mix thoroughly and serve.

Appetizing Salad with Chicken

Such a salad is an ideal source of vitamins and protein. The calorie content of 100 grams of the dish does not exceed 90 kcal. Serving it with a serving of brown rice will make a wonderful dinner. To make a salad, take:

• 150 gr chicken;
• 5 cherry tomatoes;
• lettuce;
• basil;
• 15 grams of low fat hard cheese;
• salt to taste;
• 1 tbsp. l olive oil.

1. Boil chicken or bake, sprinkled with spices and sprinkled with olive oil.
2. Cut the finished chicken into small pieces.
3. Lettuce and greens, chopped finely.
4. Cut the tomatoes into quarters.
5. We combine all the ingredients, add salt to taste, top three cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids needed for muscles. You can cook from low-fat varieties of meat and poultry, minced meat, liver and even fish. Serving a meat dish is best with vegetables, for example, a portion of green beans. But the use of potatoes is better to forget. This root crop contains a lot of starch, and is poorly digested with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 gr chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l olive oil;
• salt and spices to taste.

1. Peel the fillet, cut into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
2. Wash and clean vegetables, cut into slices, slices or straws, salt.
3. We put fillets and vegetables in a sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To cook it, you must have at hand:

• 500 gr broccoli;
• 2 eggs;
• 300 gr minced meat;
• 1 onion;
• 1 tbsp. milk;
• 1-2 bell peppers;
• greenery;
• 50 grams of hard cheese;
• spices and salt to taste.

1. Boil the broccoli for 5 minutes.
2. Beat milk and eggs in a separate container.
3. Grind the onion in a blender and add it to the minced meat.
4. My bell pepper and cut into rings.
5. Grease a baking sheet with olive oil, spread the broccoli, bell pepper and minced chicken.
6. We fill everything with egg-milk mixture, on top three cheese, bake for 40 minutes at a temperature of 180 degrees.

Dessert

Many do not imagine their life without sweets, and with PP it is very important to exclude sweets from the diet. Fortunately, store sweets and cookies can be replaced with tasty and healthy desserts made from cottage cheese, fruits, pumpkins, etc.

Curd dessert

100 grams of such yummy contains only 65 kcal. Additives can be changed depending on the season. For cooking you need:

• 200 g fat-free cottage cheese;
• 70-100 ml of low-fat yogurt;
• berries and fruits.

1. Rub the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If you are short of sweets, use 1 tsp. honey.

Strawberry pastille

You can cook it not only in the summer. The main ingredient may be frozen. To prepare goodies with a calorie content of 78 kcal, you will need:

• 200 grams of strawberries;
• 1 pack of gelatin;
• ½ tsp stevia;
• half a lemon.

1. You need to make mashed potatoes from washed strawberries.
2. We add gelatin to the mixture and let it brew for 1-2 minutes.
3. To the berry puree add the juice of half a lemon and stevia.
4. We put the mixture on fire, but do not boil. Our goal is to dissolve gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Cover the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be attributed to diet desserts. However, sweet tooth should remember that desserts can be consumed in a limited way and only in the morning.

Low-calorie food for weight loss is a way to gently and smoothly lose weight without harm to health. Cooking them is simple and easy. It is better to eat losing weight 5-6 times a day in small portions. Dietary nutrition can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

Hello! Today we will consider an important topic, the knowledge of which will normalize all indicators of the body's work - low-calorie slimming dishes with calories.

Low calorie foods are well absorbed by the human body. With the help of low-calorie dishes, it is possible to establish a rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What are the features of low-calorie diets?

Stereotypes that healthy dishes are never tasty do not bring any benefit to people. Low-calorie diet breaks down these familiar notions. Consider these features.

What is calorie counting for?

The daily menu, of course, has a certain calorie content. The problem is that the daily calorie content should not exceed a certain limit. This diet is useful for people who are used to constantly control their diet. This is much better and more useful than eating everything, and then going on an exhausting diet.

With the exact calculation of calories, a specialist in the field of dietetics will help, who will choose the right diet for this person. In this case, the degree of a person is certainly taken into account. The higher the activity, the greater the number of calories necessary for normal body activity.

Calorie Counting Rules

Before you start calculating the calorie content of your menu and compiling an optimal diet, consider the basic principles of calorie expenditure.

• Calorie costs for men are higher than for women.
• Calorie expenditure decreases with age.
• People of mental labor spend less calories than those who work physically.
• For children, calorie consumption depends on the characteristics of age.
• Calorie costs for pregnant, lactating and physically working women are approximately equal.

There are several ways to do this.

• Using the calculator, which is available on the Internet. Just enter the product names in the corresponding lines, and you can quickly get the desired result.
• Calorie Tables. The table of the most low-calorie diet products can also be found on thematic sites. Similar tables are published in some cookbooks.
• Pay attention to packaging products. They write the energy value per 100 grams
• Nutritionists are advised to keep a special diary of calorie expenditure. This work requires accuracy and scrupulousness, but the result is worth it. According to experts, this is the best option. So you can make yourself a list of low-calorie products for weight loss.

The calorie counting algorithm for ready meals is a bit more complicated.

• Write out the names of all the ingredients.
• Find, by weighing, the mass of each of the products that make up this dish.
• Find the energy value of all the products in this dish from the corresponding table.
• Calculate the calorie content of each ingredient. For this, the mass of the product per one serving is multiplied by its energy value based on 100 grams.
• Find the sum of the obtained values. This will be the energy value of a complex dish.

The secrets of good nutrition

What needs to be done to achieve good results?

• Store in the refrigerator the desired set of products. You need to take care of a set of spices and seasonings in advance.
• Make a menu in advance.
• So that cooking does not take much time, prepare semi-finished products.
• Buy special kitchen scales, get a special notebook, always have a calculator on hand. Make a list of low-calorie foods that promote weight loss. Do not stop there - look for new recipes, discover new products.
• Make sure that there is water nearby. Increased water consumption will gradually become a good habit and will help to cope with hunger.
• If your age exceeds forty years, start consuming fish oil (preferably in capsules). It allows you to successfully cope with hunger.

Think over meals and snacks during office hours. Get convenient dishes, beautiful food dishes. Let weight loss become for you not a burdensome duty, not a burden, but a truly enjoyable activity.

A few words - about dishes that can not be eaten (or at least in a very limited amount).

• "Fast food" with a huge number of calories that do not bring any benefit.
• Sweet and flour dishes.
• Margarine.
• Very carefully you need to approach carbonated drinks, which contain a large amount of sugar.
• Sausages.
• Chips.
• All alcoholic beverages are prohibited.

Make sure that your meals combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its drawbacks. The main disadvantage is that, when you return to the previous diet, lost kilograms return very quickly. Therefore, if you want to consolidate the result, you can not abruptly leave the diet.

Sometimes, due to the small number of calories, you will feel worse, because all the processes in the body require energy. Therefore, a diet with a calorie content of less than 1000 is not suitable for a long time.

Recipes for delicious and healthy weight loss dishes

Many are interested in the list of products that burn fat for quick weight loss. We will try to find out by what principle we will build a low-calorie diet.

It is impossible to refuse fat completely.  The percentage of fat in the total calorie content of the menu should not exceed 20. This fat contains products such as nuts, vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be products such as cereals, cereals.

An important part of a low-calorie diet is   foods that are high in fiber. There is a lot of fiber in plant foods. It is she who is the basis of a diet with few calories. The diet should also include lean meats, fish, and seafood. It is advisable to eat meat in boiled and stewed form. The latter, in addition to being of low energy value, are well absorbed by the body.

A mandatory component of a low-calorie menu are milk products: low fat or low fat. If you are a lover of fatty cheese, you need to replace them with less fatty ones. The use of cereals and other foods with a high starch content is welcome.

Cooking technology  - baking in the oven, cooking, allowance or steaming. The number of meals should be at least five, in small portions. It is necessary to increase water intake to two liters per day. If you are going to replace water with compote or fruit drink, be sure to consider their calorie content.

Here are some interesting low-calorie recipes to help you quickly find slimness. In addition to them, you can find miracles for weight loss.

Oatmeal salad

Ingredients:

• Oatmeal - 1 cup.
• Honey - 1 tablespoon.
• Green apples - 1 pc.
• Lemon juice to taste.

Mix honey and lemon juice. Cut apples into thin slices, mix with cereal. Dress the salad with a mixture of lemon juice and honey.

Ingredients.

• 1 beetroot.
• 0.5 cups white beans.
• 1 green apple.
• Vegetable oil (olive or sunflower) - 1/8 of a glass.
• Lemon juice is an incomplete tablespoon.

Boil beets until tender, peel. Boil white beans. Peel the apple, cut into small plates. Grate beets on a coarse grater. Combine apple, beets and beans, season with butter and lemon juice.

Ingredients.

• 0.5 l chicken, beef or vegetable broth.
• 1 tomato.
• 1 small onion.
• 1 clove of garlic.
• ¼ cup of rice (preferably a brown variety).
• Some vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry in vegetable oil for 3 minutes, season with broth, bring to a boil. Add rice to boiling soup, cook until tender.

Ingredients.

• 3 pcs. celery.
• 1 medium-sized carrot.
• 0.5 squash.
• A little vegetable oil for frying.

Rinse vegetables. Peel celery, carrots and zucchini, cut into small cubes, add in oil. First you need to put carrots in the oil, then onions, celery and, finally, zucchini (you can replace it with zucchini). Squeeze for three minutes. Then the cooked side dish of vegetables is salted to taste and finely chopped greens are added.

Ingredients.

• 2 sweet apples.
• 0.5 cups of milk.
• The protein of one egg.
• Honey - one teaspoon.
• Juice squeezed from ¼ lemon.
• Gelatin.

Soak gelatin in milk for 0.5 hours. Wash apples, peel, cut into quarters, remove seeds. Bake apples until they are soft. Stir apples until mashed. Combine egg white with lemon juice and beat.

Combine the mixture of milk and gelatin with whipped protein. Add apples, honey. It remains only to put the finished dessert in the molds and leave to cool.

The main thing to remember: the path to a slim figure and health should be full of joy and positive. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Tasty, beautiful and healthy food will become a bridge to a new life. And you will notice with pleasant surprise that the excess mass will gradually lose its position.

Always yours, Anna 😉

Losing weight does not mean eating only cabbage or chewing a boring boiled breast. There are many interesting dietary dishes that will help diversify the diet, make it tasty and healthy. The most interesting, but easy to prepare recipes for soups, drinks, salads and desserts will make weight loss interesting, not make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from trial to lifestyle.

Content:

General principles of diet food

Diet low-calorie meals for weight loss mainly consist of vegetables, dairy products, low-fat meat, poultry, fish. For cooking, gentle heat treatment methods are used: grilling, cooking, stewing, baking. A multicooker that combines several functions will be a good help in the household. Baking bags, plain foil, different tins, pans with non-stick coating will not be superfluous.

Basic principles:

1. Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly through the scales.
2. Minimum sugar. Sweets not only have a high calorie content, but also affect the fluctuation of glucose in the blood, provoke a strong and sudden hunger. As sweeteners in dietary dishes, it is better to use fresh and dried fruits, berries or natural sugar substitutes.
3. A minimum of wheat flour, starch. In the diet for weight loss, the presence of baked goods from whole grain, rye flour, bran, oatmeal is allowed. But it’s better to cook other diet foods.

It is important to abandon purchased sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition wake up the feeling of hunger and reduce the benefits of diet foods. A figure watcher must unconditionally remove this from his diet.

First Diet Recipes

The first diet foods for weight loss should be present in the diet, they fill the stomach, create a feeling of satiety, but at the same time they contain few calories. There are even special diets for soups. Cold dishes refresh in the hot summer, charge with vitamins. Hot soups will help keep you warm in winter, will delight you with an assortment, and make the menu varied.

In slimming dishes, it is undesirable to combine potatoes with cereals, pasta or legumes. If the soup is with vermicelli or beans, it is better not to add starchy tuber. In recipes for vegetable cabbage soup, borscht, potatoes can be safely used.

Onion soup with cabbage

Structure:
  Onion - 6 pcs.
  Cabbage - 800 g
  Pepper - 2 pcs.
Celery Stalks - 4 pcs.
  Tomatoes - 2 pcs.
  Greens, spices to taste

Cooking:
  Measure 2.5 liters of water, pour into a pan, bring to a boil. Dice the onions, add to the pan, boil for 5 minutes. Chop cabbage, chop pepper, celery stalks and add everything to the onion, slightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all vegetables are ready. At the end, add pepper, fresh herbs, laurel and other spices to your taste.

Diet okroshka

Structure:
  Fresh cucumbers - 3 pcs.
  Boiled eggs - 2 pcs.
  Radish - 10 pcs.
  Boiled Chicken - 200 g
  Green onion - 1 bunch
  Dill - 1 bunch
  Fat-free kefir - 600 ml
  Simple or mineral water - 400 ml
  Lemon - 0.5 pcs.

Cooking:
  Peel the eggs, cut into cubes, pour into a pan. Dismantle the chicken or cut it too. It is advisable to clean the skin and oily chunks. Crush all vegetables and herbs, combine. Mix kefir and water, you can take a mineral water with gas, add salt, pepper, squeeze lemon juice, stir. Add the fill to the main foods of the diet dish. Serve chilled, keep in the refrigerator for no more than a day.

Green borsch "Summer"

Structure:
  Chicken (fillet) - 250 g
  Potato - 2 pcs.
  Carrots - 1 pc.
  Onion - 1 pc.
  Sorrel - 2 bunches
  Dill - 0.5 bunches
  Eggs - 3 pcs.

Cooking:
Rinse, cut into slices of chicken, put in a pan, add 1.5 liters of water, bring to a boil. Remove the resulting foam, reduce heat, boil the broth for 15 minutes. Peel onions and carrots, cut into cubes, pour into a saucepan. Add salt. Peel the potatoes, cut into slices, pour after boiling the first vegetables. Cook until soft potatoes. Rinse the sorrel and dill, cut into slices, pour into almost ready soup. Try on salt, add if necessary, season with pepper, laurel, bring to a boil, turn off. Cover the pan, insist on a diet dish for 10 minutes. When serving, add the chopped boiled egg to the plate.

Second course recipes

Dietary main dishes are not prepared from potatoes, fatty meat, pasta made from soft wheat varieties. Mostly they consist of vegetables, low-fat varieties of meat or poultry, legumes are welcome.

Chicken Diet Cutlets

Structure:
  Fillet - 500 g
  Egg - 1 pc.
  Bulgarian pepper - 1 pc.
  Carrots - 1 pc.
  Onion - 1 pc.
  Garlic - 2 cloves
  Salt pepper

Cooking:
  Remove the seeds from the pods of pepper, cut the vegetable into cubes, pour into a bowl. Twist garlic, onions, chicken fillet through a meat grinder. Add the diced carrots and one raw egg. Season the minced meat with spices, stir. Blind small round patties of 50-70 g, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or put on a pan a double boiler, cook 20-25 minutes after boiling water.

Dietary Braised Cabbage with Liver

Structure:
  Liver - 300 g
  Cabbage - 800 g
  Onion - 100 g
  Carrots - 100 g
  Oil 1 tbsp. l
  Spices, herbs, garlic to taste

Cooking:
  Pour a spoonful of oil in a large frying pan, in a cauldron or in a stew-pan, so that it slightly lubricates the surface, put on a stove. Chop onion, grate coarsely carrots, lightly fry. Flush the liver. If the product is beef, then cut into strips. If the liver is chicken, then just pieces, as it happens. Add to vegetables, fry for 1-2 minutes. Chop white cabbage. You can use a special grater or knife, slightly salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in your juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, add.

On a note:  Frying foods for diet foods is better in coconut oil. It is much more useful and emits less harmful substances when heated.

Ratatouille (recipe for oven)

Structure:
  Eggplant - 250 g
  Zucchini (zucchini) - 250 g
  Onions - 170 g
  Olive oil - 10 g
  Bulgarian pepper - 100 g
Tomatoes - 800 g
  Parsley, spices, vinegar to taste

Cooking:
  Dice the onion, pour into a pan with prescription oil. Lightly fry. Free bell pepper from seeds. Dice, add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mass to the pan, cover and simmer the vegetables until the pepper is soft. Cut eggplant, zucchini and remaining tomatoes into circles. Add spices to the vegetables in the pan and salt. Squeeze garlic if desired, season with vinegar for spice. Put half in the baking dish, smooth the layer. Arrange the pieces of vegetables, alternating eggplant with tomatoes, zucchini, put on the edge. Top with the remaining vegetable mixture of bell pepper, smooth. Bake the dish for 35-40 minutes at 180 ° C.

Diet desserts

To add sweetness and to improve the taste of diet dessert slimming dishes, fruits, berries are used, and sugar substitutes are allowed. They are natural and synthetic. Of the natural species, the most common products based on stevia. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but also has a high calorie content.

Important!  Whatever the low-calorie fruit dessert, it is recommended to use it in the first half of the day, or at least until 16.00. Otherwise, the dish will slow down weight loss.

Baked Cinnamon Apples

Structure:
  Apples - 3 pcs.
  Cinnamon - 1 tsp.
  Honey - 1.5 tsp.

Cooking:
  Wash apples, it is advisable to choose dense fruits of the same size. With a knife, cut a stub from the back, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle slices with ground cinnamon. If desired, you can make more holes, fill with cottage cheese or low-fat cream cheese. At the bottom of the mold, put a piece of foil, place apples, bake a dessert dish until soft in the oven. Temperature 200 ° C.

Berry ice cream

Structure:
  Yogurt - 100 g
  Any berries - 100 g
  Honey - 1 tsp.

Cooking:
  Put the washed berries in a blender bowl. If they are with seeds, for example, cherry, then remove the seeds. Beat until smooth mashed. Add yogurt, honey, beat again. Put for 40 minutes in the freezer. Remove, quickly stir, put into ice cream tins, freeze.

Curd dessert with banana

Structure:
  Cottage cheese - 300 g
  Banana - 2 pcs.
  Lemon juice - 10 ml
  Milk - 100 ml
  Gelatin - 8 g

Cooking:
Combine milk with gelatin, stir. Leave for swelling, time is indicated on the package. There is instant gelatin, it is enough for him to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break the pieces, sprinkle with lemon juice so that the fruit does not darken. Knead well with a fork or beat with a blender. Combine with cottage cheese, mix thoroughly. Melt gelatin in milk to a liquid state, you can do this in a microwave or in a water bath. Combine with cottage cheese, beat well for splendor, spread the mass into small molds, glasses or bowls. Cool 2.5-3 hours until solidification.

Diet Salad Recipes

For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undoubtedly useful, but it is better to combine them with protein products. Only in this way will they saturate, not stretch the stomach and completely replace the full dishes of lunch or dinner. The best supplement options are eggs, chicken, fish, dairy products.

The diet Caesar salad recipe

Structure:
  Boiled Chicken or Turkey - 100 g
  Cherry - 6 pcs.
  Lettuce - 80 g
Boiled quail eggs - 4 pcs.
  Boiled yolk - 1 pc.
  Garlic - 1 pc.
  Lemon juice - 1 tsp.
  Mustard - 1 tsp.
  Natural yogurt - 30 g

Cooking:
  Arrange the washed lettuce leaves on a flat plate. Cut chicken or turkey, put on top. Add the cherry and quail eggs, cut into quarters, and spread them out nicely. For the sauce, grind the mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, add salt to taste. Add diet salad, serve immediately.

Lady Salad Recipe

Structure:
  Boiled Chicken Fillet - 200 g
  Fresh cucumbers - 250 g
  Greens - 1 bunch
  Canned green peas - 150 g
  Sour cream 10% - 100 g

Cooking:
  Cut boiled fillet, cucumbers and greens, pour into a bowl. Add green peas, salt, season with sour cream. You can replace with natural yogurt, stir.

Chipollino Salad (a simple recipe)

Structure:
  Boiled eggs - 4 pcs.
  Green onion - 1 bunch
  Sour cream - 70 g
  Salt pepper

Cooking:
  Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.

Video: Dietary salad in 15 minutes

Diet drinks

Water is one of the main components of competent weight loss. But you do not always want to use it. The way out is low-calorie, tasty and fat-burning drinks. Usually they are prepared with the addition of citruses, herbs, different types of tea or low-fat sour-milk drinks.

Sassi Water

Structure:
  Cucumber - 1 pc.
  Water - 1.5 L
  Lemon - 0.5 pcs.
  Mint - 5-10 leaves
  Ginger - 10 g

Cooking:
  Rinse the cucumber and lemon, cut into slices, pour into a jar or decanter of 2 liters. Add grated fresh ginger root. Rinse mint, tear, fall asleep in a jar. Pour cold purified or spring water, close and refrigerate for 10-12 hours. It is better to prepare Sassi water in the evening, then to drink it all day in between meals.

Ginger green tea

Structure:
  Ginger - 15 g
  Lemon - 2 slices
  Green tea - 1 tsp.
  Boiling water - 500 ml

Cooking:
  You can brew ginger tea in a thermos, a French press (which is for coffee), or simply in a jar. Grate ginger, cut two slices of lemon with peel, put in a used container, pour boiling water over it. Cover, leave for 5 minutes. Add green tea leaves, stir. Insist another 20-30 minutes. Green tea can not be brewed with boiling water, it destroys nutrients and gives bitterness. To use cold or warm in the morning, you can add a teaspoon of honey.

Kefir Fat Burning Cocktail

Structure:
  Kefir - 200 ml
  Cinnamon - 0.3 tsp.
  Ground ginger - 0.3 tsp.
  Pinch of red pepper

Cooking:
  Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes, so that the spices highlight the esters and aroma. Stir again, drink instead of snacks or to quench a sudden hunger. It is useful to use a fat-burning cocktail at night.

By the way!  Not always in purchased bags of cinnamon. Often, the manufacturer is cunning and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but does not have a lot of useful properties and fat-burning effect, like natural cinnamon bark.

Video: Fat Burning Smoothie

Dietary sauces for different dishes

Ketchups, mayonnaises, butter are the main enemies of a slim figure. It is very important to find a worthy replacement for them. Correct dressing for salads, pasta, meat will make even the most modest dish tastier, will not increase calorie content, and prevent breakdown.

Yogurt dressing for salads, meat, poultry, fish dishes

Structure:
  Natural yogurt - 100 g
  Lemon Juice - 10 ml
  Mustard - 5-10 g
  Salt, pepper, garlic to taste

Cooking:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it, stir. Salt, pepper to taste, you can add greens and chopped garlic, depending on the composition of the dish to which dressing will be added.

Tomato Sauce Recipe

Structure:
  Tomatoes - 400 g
  Bulgarian pepper - 100 g
  Onion - 50 g
  Apple - 100 g
  Olive oil - 1 tsp.
  Salt, pepper to taste

Cooking:
  Chop onion, fry in a teaspoon of olive oil. Scald tomatoes, peel, cut into slices, add to onion. Crumble the apple and pepper, pour it over to the vegetables, bring to a boil and cook in softened juice. Grind vegetables with a blender, bring to a boil again. Season with salt, add pepper for sharpness.

Low-calorie Pesto sauce for any meal

Structure:
  Basil - 50 g
  Parmesan - 50 g
  Garlic - 3 cloves
  Pine nuts - 1 tbsp. l
  Olive oil - 3 tbsp. l

Cooking:
  In the diet pesto sauce, the amount of oil is reduced. Therefore, it is important to carefully chop the juicy greens of basil and garlic. Put all this in a blender bowl, beat until a homogeneous gruel is obtained. Add parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve "Pesto" for diet dishes of cereals, meat, poultry, fish.

Low-calorie does not mean tasteless and poor in nutrients. Hammer in the refrigerator with healthy and non-nutritious foods that promote good health and weight loss!

Although donuts with zero calories have not yet been invented, this does not mean that the search for healthy and nutritious foods for a low-calorie diet is doomed to failure. Do not clog the stomach with food debris. Think about all the extra exercises you have to do to burn the calories of a whole pizza or a tall glass of chocolate ice cream.

Choosing the right low-calorie foods will help you tip the scales toward burning fat, rather than depositing it. To make it easier for you to start, we have compiled a rating of the 40 best products from different departments of the supermarket.

There is a myth that some products have a “negative” calorie content, that is, they digest more energy than they contain. This is not true, but the supermarket and farmer's markets are full of healthy foods with low calories, which have little effect on the energy value of the diet. Actually, 35 of the 40 foods listed here contain 100 or fewer calories in one serving!

If you carefully calculate the calorie content of the menu to get rid of centimeters at the waist, it is very important to fill the diet with food, after which there is no feeling of hunger. After all, you don’t want to go hungry all day.

Good news for muscles and taste buds. Not all low-calorie foods are raw vegetables for salads. The meat, dairy and other departments of the supermarket are a generous shelter for excellent food, which, despite its low calorie content, is charged up to the top with utilities like bright taste.

If you want to chew something, but are afraid to gain too many calories, these supplies will help you get the maximum without risking exceeding the limit.

Vegetables

1. Watercress

4 calories in 1 cup

Your menu needs this low-calorie vegetable. A study by the Centers for Disease Control and Prevention showed that watercress stands out among all the supermarket products for its very high nutrient content. Simply put, tiny green leaves give you a giant serving of nutrients. And, like other cruciferous vegetables, watercress is powerful.

Like other cruciferous vegetables, watercress is a powerful antioxidant.

Heat olive oil in a large saucepan over medium heat. Slice 3 pears and 1 white potato into slices, send them to the pan. Add 1 tablespoon of grated ginger. Hold on fire for 2 minutes. Pour 4 cups of vegetable broth, toss ½ teaspoon of salt and ¼ teaspoon of black pepper. Bring to a boil, tighten the fire and cook under the lid for 20 minutes.

Add 2 bunches of watercress, 2 tablespoons of red vinegar and 2 tablespoons of fresh tarragon. Keep it on fire for 5 minutes, squeeze the juice of half a lemon and make soup puree from all this. Then pour 1 cup unsweetened almond milk into the pan and cook for a couple more minutes.

2. Arugula

5 calories in a cup

A bunch of greens with speckles will be an excellent filler for a salad or a sandwich with a very low calorie content. Arugula deficiency is completely compensated by a high dose of vitamin K. In addition, like other leafy vegetables, arugula is a powerful antioxidant. Look for it next to green vegetables, such as young spinach.

To make a quick sandwich, toast a couple of thin slices of bread in a toaster. Spread one Dijon mustard, lay thin strips of ham, apple slices and a bunch of arugula on top. Press it all down with a second slice.

3. Celery

6 calories per stem

Celery may not have received superfood status, which made kale kale a favorite food for fans of tight jeans, but it will become a cool crunch in a low-calorie diet. Celery is an incredibly voluminous meal, which means that you can get enough to eat without excess calories.

Celery is an incredibly voluminous meal, which means you can eat your fill without a calorie surplus

Together with a small amount of calories you will receive an impressive portion of vitamin K, an essential nutrient that reduces the risk of death from cardiovascular disease.

Make a hearty chicken and noodle soup. In a large saucepan, heat the oil over medium heat. Chop the carrots, onions and celery, send them to the pan. Cook until onion is soft. Pour 4 cups of chicken stock, ½ teaspoon of salt, ¼ teaspoon of black pepper and ¼ teaspoon of chili flakes. Cook until the vegetables are soft, then add chopped boiled chicken, boiled soba noodles and fresh thyme.

4. Pak Choy (Chinese cabbage)

9 calories in 5 leaves

Although all the fame goes to feces and spinach, this vegetable from Asia should be included in a diet with a calorie limit. The cruciferous family is rich in nutrients, especially antioxidants. It has a milder taste compared to many dark vegetables, and those who are picky about food will like it.

Separate the pak-choy leaves from the stem and chop carefully. Chop the stalk into thin strips too. Heat oil in a saucepan over medium heat. Add the pak choy stalk, 2 minced shallots and 2 minced cloves of garlic. Cook for 3 minutes or until the stems are soft.

Sprinkle Pak-cho leaves and 2 teaspoons of grated lemon peel. Keep on fire until the leaves become slightly sluggish. Remove from heat, sprinkle with 1 tablespoon of fresh lemon juice and salt to taste.

5. Radish

17 calories in a cup

The radish gives the dishes a slight pungent flavor and improves their texture. Radish is stingy on calories, but there is plenty of vitamin C in it. Our body needs adequate amounts of vitamin C to support the growth and repair of tissues, including muscle mass. And do not forget the tops of green leaves, which are edible and contain a lot of nutrients with a minimum of calories.

Radish is stingy on calories, but there is plenty of vitamin C in it

Sprinkle half a kilogram of halved radish with oil, salt and pepper. Put the radish on a baking sheet and place in the oven, heated to 200 degrees Celsius for at least 35 minutes, or until it becomes soft and wrinkled. After 15 minutes, mix. In a small bowl, beat ½ cup plain non-fat yogurt with 1 teaspoon of curry powder and 1 tablespoon of fresh lemon juice. Serve baked radish with yogurt sauce.

6. Zucchini

31 calories in one average squash

If you need to “squeeze” a certain amount of calories from the diet, direct the supermarket trolley to this vegetable. Having done this, you will load it with a mass of useful substances, for example, fiber-satisfying hunger, potassium, vitamin K and manganese.

Using a vegetable cutter or a sharp knife, cut the zucchini lengthwise into strips similar to noodles and fry them for a couple of minutes in olive oil. Put tomato sauce on noodles from zucchini from above, and you will get low-calorie pasta for dinner.

7. Cucumber

22 calories in half a cucumber

Cucumbers are 95% water, making them one of the least high-calorie foods in the supermarket. The high water content will help you maintain hydration and a sense of fullness, which will reduce the risk of cake temptation. To slightly increase the proportion of fiber, leave the cutting for vegetables in the buffet, because the plant fibers are mainly in the peel.

To make salsa sauce, mix chopped cucumber with bell pepper, cubes of avocado, chopped jalapenos, chopped cilantro, fresh lemon juice and a pinch of salt. Serve with fish dishes.

Fruits

8. Plums

30 calories in plum

The characteristic sweet taste of plums is a great way to quench your cravings for sweets without sacrificing your figure. Moreover, even in dried plums from the supermarket are full of antioxidants.

Take 4 dried seedless plums, ½ cup port, 1 tablespoon of honey, 1 tablespoon of balsamic vinegar, 2 teaspoon of fresh ginger, 1 teaspoon of fresh thyme, 1 teaspoon of grated orange zest, 3 whole cloves of garlic and ¼ teaspoon of salt .

Put it all in a saucepan and cook over low or medium heat without a lid, stirring occasionally until the plums become soft. Serve with grilled chicken breasts.

9. Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for grapefruit. As in other citrus fruits, grapefruit has a lot of vitamin C. Daily consumption of grapefruit reduces waist circumference, blood pressure and cholesterol, which makes a low-calorie fruit also useful for the heart.

To prepare a side dish useful for press cubes, divide the grapefruit into slices and put in a bowl, preserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the stored juice, 1 tablespoon of olive oil, season with a couple of a pinch of salt and pepper. Serve salad dressing with fresh mint.

49 calories in a glass

Available at supermarkets year-round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that high intake of vitamin C improves breathing during exercise. This is definitely useful for those who suffer from severe shortness of breath during training.

More importantly, in 2014, the Journal of Nutrition Biochemistry conducted a study that proved that eating large amounts of red fruits and the antioxidants they contain keeps coronary artery disease at a distance by improving cholesterol levels.

To make an ultra-nutritious Spanish soup known as gazpacho, mix a third of a glass of water, 1 cup of strawberries, 3 medium-sized tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil in a blender. 2 tablespoons of olive oil, 2 tablespoons of red wine vinegar, ½ teaspoon of salt and ¼ teaspoon of black pepper. Refrigerate for 2 hours and then serve.

11. Nutmeg

61 calories in a cup

The sweet, juicy pulp of nutmeg contains few calories, but plenty of vitamin C and potassium that is good for the heart. It is great for a single snack, but you can also add it to smoothies, yogurt, salsa and salads. If you've never bought a cantaloupe before, choose one that is heavier and with a wax skin. Do not take melon with soft patches.

The sweet, juicy pulp of nutmeg is low in calories, but high in vitamin C and potassium good for the heart.

For a refreshing salad, mix young spinach with nutmeg cubes, cherry tomato halves, cucumber slices, crumbled feta cheese and fried almonds.

12. Blueberries

62 calories in a glass

Blueberries have few calories, but a lot of fiber - an impressive 8 grams in a glass. This will help you get enough without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, and this is the main reason why plant fibers are so important in the fight against fat depots. Another advantage of blueberries is its impressive nutritional summary, including antioxidants and vitamin K.

Send 2 cups of blueberries, a third cup of water, 2 tablespoons of maple syrup, 1 teaspoon of cinnamon and ½ teaspoon of almond extract to a medium-sized pot. Bring to a boil, tighten the fire and cook over medium or low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons of corn starch in 1 tablespoon of water, pour into the mixture with blueberries and cook for 1 minute. Pour oatmeal, pancakes, waffles, cottage cheese or yogurt into the sauce.

Cereals

76 calories in ½ cup finished cereal

Bulgur is made from steamed, dried and crushed wheat grains. It cooks fast, it has a lot of fiber. Bulgur prevents spikes in blood sugar. They can lead to depletion of energy reserves and uncontrolled attacks of hunger, during which there is a high risk of being tempted by food waste.

To make porridge for breakfast, send 2 cups of water, 2 cups of low-fat milk, 1 cup of bulgur, 1 teaspoon of cinnamon and ¼ teaspoon of salt to the pan. Bring to a boil and cook for 10-15 minutes over medium heat, stirring frequently. You need the bulgur to become soft with a consistency similar to that of oatmeal.

113 calories in a cup of finished noodles

Soba noodles contain about 50% less starch calories than durum wheat spaghetti. Japanese-style noodles made from gluten-free buckwheat flour are better suited for chasing six dice. Just be sure to buy noodles made from 100% buckwheat, as some wheat flour can sneak into it, which increases the calorie content of the product.

Cook the soba noodles as written on the packet (unlike regular pasta, rinse the soba thoroughly after cooking) and serve with salmon, boiled peas, carrots and shallots. Season dressings with soy sauce, sesame oil, rice vinegar and spicy sauces.

15. Teff

128 calories in half a cup of finished teff

Compared to other cereals, such as brown rice and quinoa, this Ethiopian cereal contains fewer calories. Tiny grains for the most part consist of a germ and bran, the most nutritious parts of any grain. This makes miniature teff a nourishing giant with a host of different nutrients, including fiber, magnesium, calcium and phosphorus.

Taffa has a malt-nutty taste, and since it releases starch during cooking, it can be used to make low-calorie puddings, variations on the theme of pallets or porridge for breakfast, reminiscent of the consistency of Hercules.

Tiny grains for the most part consist of a germ and bran, the most nutritious parts of any grain

To make pudding useful for your figure, bring 2 cups of water and a half cup of teff to a boil. Turn the heat on and cook, stirring, until the croup absorbs all the water - about 15 minutes.

Allow the teffa to cool slightly, and then in a blender or food processor, prepare a puree with 1 whole banana, 1/3 cup coconut milk, 3 tablespoons molasses or maple syrup, 3 tablespoons coconut powder, 2 teaspoons vanilla extract, ½ teaspoon powder ginger, ¼ teaspoon chopped cloves or cinnamon and a pinch of salt. Refrigerate for 2 hours before serving.

16. Wheat bran

31 calories in ¼ cup

Consider wheat bran an easy way to add low-calorie foods to your diet. Crowned with an impressive list of nutrients, including magnesium and 6 grams of fiber in a quarter cup. She will help you stay full and slender.

To make delicious cupcakes with wheat bran, mix ½ cup bran, ½ cup oatmeal, 1 teaspoon of cinnamon, 1 teaspoon of baking powder and ¼ teaspoon of baking soda. Combine 1 beaten egg with 1 cup of low-fat milk. Add the liquid ingredients to the dry and place on a baking sheet ¼ cup of dough for each cake.

31 calories in a cup

Fat movie popcorn from a movie theater is a high-calorie bomb, but homemade low-calorie popcorn is a great choice for your waist. Since the volume of popcorn is very large, you can easily fill the stomach, and calories will be less than in most snacks.

To make an Asian-style appetizer, mix 1 teaspoon of curry powder, 1 teaspoon of dry basil, ¼ teaspoon of salt, 1/8 teaspoon of cayenne pepper and grated zest of 1 lime. Sprinkle popcorn flakes with seasoning mixture.

18. Rice pancakes

35 calories in pancake

If you want something crunchy, rice pancakes will help satisfy your need without extra calories. Pancakes made from bloated brown rice are also a source of whole grains and carbohydrate energy. Avoid flavored options to stay away from sugars and untrustworthy ingredients.

For a quick bite, spread rice pancakes with ricotta cheese and sprinkle with blueberries!

0 calories

Transparent gelatin noodles are made from the crushed roots of an Asian konjac plant. It consists mainly of water-soluble non-digestible fibers called glucomannan. There are practically no calories in shirataki.

Noodles have a rather vague taste, but it perfectly absorbs the aromas of sauces and seasonings. You can find shirataki in Asian markets or at local grocery stores.

Shirataki noodles are made up primarily of water-soluble non-digestible fibers called glucomannan.

For a quick garnish, cook the shirataki according to the instructions on the package, and then pour pesto and garnish with halves of cherry tomatoes.

20. Sandwich buns

100 calories in one (2 halves)

Thin, thin slices help you save a lot of starchy calories while cooking sandwiches for lunch and toast for breakfast. A good example: two slices of regular bread can have twice as many calories. As with any bread, look for buns made from 100% whole grains to bite off a serving of hunger-satisfying fiber.

To cook pizza for one in a couple of minutes, spread a bun with tomato sauce, put Canadian bacon and slices of low-fat mozzarella on top. Microwave until the cheese melts.

Meat

21. Smoked turkey fillet

85 calories in 100 g

When you need to quickly make a sandwich for lunch, choose this meat for a low-calorie snack. Indeed, turkey fillet is one of the most lean meats in the gourmet department. To avoid extra sugars, do not buy fillet smoked on honey.

To quickly make a six-cubed snack, cut vegetables, such as carrots, zucchini, and cucumber, into strips as thick as a match. Spread the stripped turkey with Dijon mustard, sprinkle with chopped vegetables and wrap in a roll.

82 calories in 100 g

The tender white cod meat will not fill your boat with calories, but will provide a solid portion of selenium. Acting as an antioxidant, selenium helps reduce the degree of oxidative stress and muscle damage after hard training. If possible, choose cod from the waters of Alaska, as this is one of the most environmentally friendly options.

Grind in a blender or food processor 2 cups of arugula, a bunch of parsley, a third of a glass of almonds, 1 chopped clove of garlic, juice of half a lemon, ¼ teaspoon of salt and black pepper and ¼ cup of olive oil. Pour the cod fried in a sauce over the sauce.

23. Mussels

86 calories in 100 g

There are many reasons to abandon the network in search of mussels! With 10 grams of first-class protein in each serving, they offer an excellent ratio of protein to calories. This is in addition to the fact that mussels are considered one of the purest types of seafood and give you an impressive dose of ultra-healthy fats.

In the "European Journal of Sports Science" it was suggested that the consumption of omega-3 fats can increase performance during training by improving blood flow and maximizing oxygen consumption by working muscles.

With 10 grams of first-class protein in each serving, they offer an excellent ratio of protein to calories

Heat the vegetable a little in a large frying pan. Lightly sauté chopped onion and 3 minced cloves of garlic for 3 minutes. Add ½ cup white wine and boil until most of the liquid has evaporated, also about 3 minutes.

Place cherry tomatoes, cut into halves, ½ cup of water and ¼ teaspoon of ground red pepper, salt and black pepper in a pan. Fry until the tomatoes begin to decay, about 4 minutes.

Now you can pour about a kilogram of mussels into the pan, cover with a lid and simmer for about 8 minutes until they open. Throw away those that remain closed.

24. Turkey legs

107 calories in 100 g

It's time to treat yourself. Tasteful low-calorie poultry contains an impressive 19 grams of protein in just 100 grams and supports muscle growth at full speed. But it’s easier with oily skin, because the above calorie figures apply only to meat. Putting out the legs in water, you will turn a significant part of the connective tissue into gelatin, which will make the meat more tasty, juicy and tender.

Heat the oil in a pan large enough for turkey legs over medium heat. Season the turkey with salt and pepper. Put the legs in a pan, fry on both sides until a brown crust appears, about 6 minutes. Remove the legs from the pan and tighten the fire to medium, add oil if necessary. Sprinkle 1 minced leek, 2 minced cloves of garlic and 1 tablespoon of grated ginger. Fry, stirring constantly, for 5 minutes or until leek is soft and turns golden.

Pour one and a half cups of chicken broth into the pan and scrape off any adhering pieces from the bottom. Send 1 glass of orange juice, 2 sprigs of fresh thyme, 1 teaspoon of spice mixture, ¾ teaspoon of paprika and ¼ teaspoon of salt to the pan. Return the turkey legs to the pan, bring to a boil and tighten the fire to achieve a medium boil. Cook under the lid from one and a half to 2 hours, or until the meat becomes very tender, turning the legs every 30 minutes.

108 calories in 100 g

This may not be the most inspiring meat on the shelves of the supermarket, but if you need huge amounts of low-calorie protein for building muscle, it’s hard to find an alternative for chicken breast without skin and bones.

A large amount of protein will help to cope with the stomach in two ways: due to the feeling of satiety and enhancing the thermal effect of food, that is, the number of calories that you have to burn to simply digest food.

If you need massive amounts of low-calorie muscle building protein, skinless and boneless chicken breasts are hard to find.

To make the chicken breast juicy, try sewing it. Put the fillet in a large saucepan and pour water so that it covers the breast for at least 3-4 cm. Bring the water almost to a boil so that single bubbles appear on the surface.

Do not boil! Tighten the fire to a slow or medium, partially cover and cook for 15 minutes, or until the meat is cooked. Adjust the heat as necessary during cooking, maintaining a slight boil, and remove any foam that appears.

26. Pork tenderloin

108 calories in 100 g

Pork tenderloin is a good meat with high nutritional value that does not make a significant gap in the daily calorie intake. At the same time, it contains commendable amounts - a vitamin of group B, which your body uses to convert consumed food into energy to overcome hard training. And you should not forget about protein loading: 21 grams in a modest portion per 100 g.

Heat 1 tablespoon of oil in a large pan. Sauté 1 diced onion, 0.5 kg chopped pork tenderloin, and 2 cloves of minced garlic for 5 minutes. Pour 1 cup of red wine into a saucepan and simmer for 5 minutes. Add a can of mashed tomatoes, 1 cup of water, 1 cup of brown rice, 1 diced green pepper, 2 teaspoons of Dijon mustard, 1 teaspoon of dried oregano and ¼ teaspoon of salt, cayenne and black pepper. Simmer until rice is tender, about 30 minutes.

117 calories in 100 g

If you are hunting for an inexpensive piece of beef that will not break the calorie bank, you should take the back of the beef pulp into your sight. Cut from the area near the hind legs of cattle, the “apple” is a type of red meat with a fantastic ratio of protein to fat of 6 to 1, which will help you build muscle more efficiently. Marinating the meat before cooking will make it softer and reduce the likelihood that it will become dry during cooking.

In a bowl or small baking dish, beat ¼ cup of olive oil, ¼ cup of soy sauce, one lime juice and ½ teaspoon of cumin powder. Add 700 g of beef “apple”, cover and marinate in the refrigerator for at least 2 hours.

Heat 1 tablespoon of oil in a grill pan or in a normal pan over medium heat. Remove the marinade steak, dry and season with salt and pepper. Cook for about 8-10 minutes for a light roast, in the process turn the steak once. Let the steak rest for 10 minutes, then chop thinly along the fibers. Try serving meat in tacos.

BEAN

28. Silk Tofu

36 calories per 100 g

The stores sell a lot of options for tofu of various consistencies. Silk tofu is presented in the form of “soft”, “hard” or “extra hard”. From this variety of tofu, very little (or not removed at all) water has been removed, due to which it has a creamy texture and contains fewer calories than dense pressed tofu in a traditional style.

Although not a candidate for roast, silk tofu is great for dishes such as puddings, smoothies, dip sauces and salad dressings. It keeps calories in check and serves as a source of vegetable protein of a fairly high quality.

To make a low-calorie post-workout shake, try mixing 1 cup of coconut water, 85 g of silk tofu, 1 scoop of protein powder, 2 tablespoons of ground flax seeds, 1 cup of frozen mango cubes and 1 teaspoon of fresh ginger.

29. Refried Beans

91 calories in ½ cup

Made from pinto ground beans, this cornerstone of Mexican cuisine provides you with a huge portion of hunger-satisfying dietary fiber along with a host of essential nutrients, including magnesium, phosphorus and energy-giving iron.

Be sure to read the list of ingredients on the jar to make sure that no fats are added to the product.

Combine fried beans, ground chili, ground cumin and fresh lime juice. Spread on bread and lay a boiled or fried egg on top.

30. Canned Beans

108 calories in ½ cup

Beans are a quick way to add low-calorie vegetable protein and fiber to your diet. Proteins and dietary fiber of inexpensive beans will slow down the digestion of complex carbohydrates contained in legumes, which will provide a continuous flow of energy and a long feeling of satiety. Some companies already offer canned beans without brine.

To starve the worm during lunch, mix washed and dried canned beans with finely chopped bell pepper, tomato, cucumber and parsley. Sprinkle with lemon dressing.

31. Lentils

115 calories in ½ cup

Few foods can compare with lentils in nutritional value. It is not only stingy in calories, but also provides you with a good portion of muscle-building protein, suppressing the appetite of fiber and a solid list. And she also saves a penny!

It is not only stingy in calories, but also provides you with a good portion of muscle-building protein, suppresses the appetite of fiber and a solid list of vitamins and minerals

To make a decent vegetable burger, pour a cup and a quarter of dry green lentils into a medium-sized saucepan and pour 4 cups of water. Bring to a boil, turn the heat on and simmer until the lentils are soft, about 25 minutes. Drain and set aside the lentils to cool. Send the lentils to a food processor and grind until most of the lentils are chopped, but until creamy.

Add half a cup of instant oatmeal porridge, 100 g soft goat cheese, 1/3 cup chopped walnuts, 1/3 cup chopped sun-dried tomato in oil, 2 tablespoons of balsamic vinegar, 1 tablespoon Dijon mustard, 1 teaspoon of cumin powder, 1 chopped clove garlic, salt and black pepper to taste; turn on the combine and mix into a homogeneous mass.

Make 6 flat cakes of the same size and fry them in a greased pan.

Milk products

25 calories in 3 tablespoons

If you are looking for pure low calorie protein, use egg whites. Egg whites are especially rich in essential amino acids, which makes them superstars in muscle building. Try using egg whites in smoothies as a protein booster.

Send half a cup of liquid egg whites, 1 chopped zucchini and 1 cup of chopped cream tomatoes to a hot pan. Stir until egg whites coagulate. Season low-calorie scrambled eggs with hot sauce.

33. Mozzarella, partially defatted

250 calories in 100 g

If you eat too much calorie-loaded fat cheese, your six cubes will be covered with fat. But you can include cheese in your diet and eat it for your pleasure if you keep a piece of low-fat mozzarella in the refrigerator. Compared to regular cheddar cheese, partially fat-free mozzarella has about 61% fewer calories. Try it with sandwiches, pizza, tacos and scrambled eggs.

You can include cheese in your diet and eat it for your pleasure if you keep a piece of low-fat mozzarella in the refrigerator

Prepare a caprese pasta salad by mixing durum wheat pasta with pieces of canned albacore tuna, diced partially defatted mozzarella, sliced \u200b\u200bcherry tomatoes and chopped fresh basil. Beat olive oil, balsamic vinegar, salt and black pepper together. Stir the sauce with the paste.

83 calories in a glass

Milk allows you to get first-class protein without fat calories. There are also a trio of bone builders in a glass of milk: calcium, and phosphorus. If you do not mind coughing up, buy organic skim milk from cows that are not pumped with antibiotics.

Prepare the oatmeal by mixing together half a cup of oatmeal, a quarter cup of plain or vanilla protein powder, one and a half teaspoons of chia seeds and a quarter of a teaspoon of cinnamon. Pour in 2/3 cup skim milk, and sprinkle chopped strawberries and chopped nuts on top. Cover and let it stand overnight in the refrigerator.

35. Simple nonfat yogurt

137 calories in a glass

Low-fat yogurt is a luxurious way to include high-quality protein and beneficial bacteria called probiotics in your daily diet without the extra calories found in fatty or sweetened varieties. In addition to powerful support for immunity and digestion, probiotics can even become allies in the fight against excess weight!

Low-fat yogurt is a luxurious way to include high-quality protein and beneficial bacteria called probiotics in your daily diet.

Place ½ cup plain yogurt, half an avocado, 1 tablespoon of lime juice, ¼ teaspoon of ground chili and a pinch of salt in a blender. Mix until smooth. Use as a sauce for tacos, steak or fish.

Nuts and dried fruits

36. Almond milk, unsweetened

30 calories in a glass

The milk-free walnut alternative is made by grinding almonds with peel in water and filtering the mixture. Compared to whole nuts, there is very little fat, so this is a low-calorie option for making cereal, post-training cocktails, or weekend pancakes. Look for the word "unsweetened" on the box. This is a guarantee that sugar is not added to artificial milk.

Recharge after a workout by mixing 1 cup of almond milk with half a cup of low-fat yogurt, a couple of tablespoons of powdered peanut butter, ¼ teaspoon of cinnamon and 1 cup of frozen strawberries.

37. Powdered Peanut Butter

45 calories in a tablespoon

Some companies make peanut butter powder like this: they press peanuts to remove most of the fat. By mixing the powder with water, you get a creamy paste that does not even have half the calories of ordinary peanut butter. But, as in the case of the traditional spread, you will still receive nutritional bonuses in the form of protein and dietary fiber. You can even immediately add the powder to dishes such as oatmeal and protein shakes!

Dilute the peanut butter powder with a pinch of cinnamon according to the instructions on the packaging and apply between celery stalks. You will get a snack that will make you feel like a child again.

Seasonings

3 calories in a tablespoon

If you want to add flavor to the sauce with almost no calories, do not forget to put vinegar, for example, from red wine, in the pantry. Some studies show that acetic acid can slow down the digestion of foods, which helps control blood glucose and strengthens the feeling of satiety.

For a delicious salad dressing, mix together equal parts of olive oil and red wine vinegar, chopped shallots, chopped garlic, Dijon mustard, fresh thyme, salt and black pepper.

39. Thyme

3 calories in a tablespoon

Fresh herbs, such as thyme, basil and dill, provide an excellent opportunity to revitalize dishes and add bright aromas with a minimum increase in calories. Natural flavor enhancers contain a whole arsenal of antioxidants that will turn a low-calorie diet into an effective anti-disease tool.

Fresh herbs, such as thyme, basil and dill, provide an excellent opportunity to revitalize dishes and add bright aromas with a minimum increase in calories

Mix 1 tablespoon of fresh thyme, grated zest of 1 lemon, 1 teaspoon of garlic powder, ½ teaspoon of smoked paprika, ½ teaspoon of salt and ½ teaspoon of black pepper. Rub chicken, steak or pork with this mixture.

40. Cinnamon

6 calories in 1 teaspoon

When it comes to oatmeal, smoothies or pancakes, cinnamon will help you enhance the taste without calories. A number of studies, including a recent report in Scientific Dietetics, have linked cinnamon to improved glycemic profiles, which not only reduces the risk of diabetes, but also helps to achieve satiety, increase energy levels and reduce the risk of storing fat at your waist.

For a pudding that does not cause intestinal disturbance, heat half a glass of unsweetened almond milk in a small saucepan over medium heat almost to a boil. Remove the pan from the heat, add 85 g of crushed dark chocolate and 2 tablespoons of unsweetened cocoa powder and leave for 5 minutes.

Stir until the chocolate has dissolved. Pour 2 teaspoons of grated orange peel, 1 teaspoon of vanilla extract, ½ teaspoon of cinnamon and a quarter teaspoon of ground chili. Send the chocolate mixture, 1 packet of silk tofu and 2 tablespoons of natural maple syrup to a blender or food processor and mix until smooth.

Cool the pudding for at least a couple of hours before serving.