Desserts are a little joy for any person. Many slimming people can refuse fatty and fried foods, but their favorite delicacies are difficult to achieve. And most often break down on cakes and cakes. But there is a way out, for this there are many recipes of goodies that contain few calories and are completely harmless to the waist.

Read in this article.

Diet sweets rules

For the preparation of dietary desserts, there are some recommendations:

• Do not use sugar or fructose. Do not even fit different.
• Do not put fats in desserts. Although they have fewer calories, they also lay in the subcutaneous layers.
• For cooking, it is desirable to use only protein, and not eggs entirely.
• The basis of diet recipes should be fruits, berries and dairy products. The fatness of the latter may be moderate.

Expert opinion

Julia Mikhailova

Nutrition Expert

Although desserts and diet, but there are not unlimited quantities of them. At one time you need to eat 150 - 200 g, and in the morning. This is significantly less than in ordinary sweets. But with uncontrolled consumption will have the same effect. Diet sweets are not conducive to losing weight, but help not to gain weight and not to break.

Low-calorie desserts for weight loss for the holidays

The menu for the celebration always includes different desserts. But so that those who are on a diet, do not feel deprived, you can cook something light and low-calorie.

For the holiday menu, you can make cakes, sorbet, candy, marmalade, jelly, pastries, soufflé and ice cream. The following recipes will be interesting options.

Curd mousse

Ingredients:  half a pack of fat-free, a spoon, a bag of gelatin, two egg whites, lemon juice.

Beat honey with cottage cheese. Gelatin pour water with juice. After swelling, combine with the curd mass and stir. Beat the protein foam and add to the mixture. Now the mass is spread over the ice-cream bowls and put in the refrigerator for 5-6 hours. After you can decorate with berries and nuts. In 100 g of dessert 120 kcal.

Fruit Jelly Cake

Ingredients: canned peaches, 4 oranges, a handful of cherries, a liter of juice, almonds 100 g and a packet of gelatin.

Crumble nuts on the petals. Divide oranges into slices. Dilute gelatin and juice. Peaches cut into slices or cubes. In the form you need to decompose the fruits and berries in any pattern and order. Then everything is neatly filled with juice with gelatin and sprinkled with nuts.

Cake should be sent to the fridge for freezing for 5 - 6 hours, it can be longer. If the form itself is not removed, the dessert should be immersed for a second in hot water. You can additionally sprinkle the edges with coconut.

Dried Fruit Candy

Ingredients:  any dried fruits and nuts, such as almonds, walnuts, peanuts, coconut chips, and cocoa powder.

First you need to grind the kernel. Dried fruits wash, soak and mash in a meat grinder. Mix with chopped nuts and bran. From the mass they make koloboks and roll them in coconut, cocoa or sesame. Keep the need in the refrigerator. 100 g of candy is less than 190 kcal.

Cheesecake with berries

Ingredients:  oat flakes 50 g, a tablespoon of wholemeal flour, a pair of eggs, a teaspoon of cocoa powder, a pack of low-fat cottage cheese, a glass of unsweetened yogurt, a handful.

All components are mixed and whipped carefully, except for berries and half of the curd. Then spread in the form. Bake should be 10 to 15 minutes, you can. The remaining curd is whipped with yogurt and powdered sugar, mixed with berries. After the mixture must be evenly distributed with the second layer. You can further decorate with berries. 100 g of cake 110 kcal.

Cherry pie

Ingredients:  a kilogram of low-fat cottage cheese, a liter of sour cream, a little cherry, a glass of honey, 300 - 400 g of cookies without sugar, a pack of butter, a bag of gelatin, a couple of packages of cherry jelly.

Wash berries and remove the bone. Gelatin should be soaked in 0.5 liters of water, crush cookies to a paste and mix with ghee. Mix the mixture in the cake mold as a cake and base. Cherry jelly diluted according to the instructions. Separately mix the cottage cheese and honey, then put in the swollen gelatin, mix everything thoroughly. Pre-softened cherry puree add to cream. Put the resulting mass on the cake and level.

Put before freezing in the fridge. Then pour cherry jelly on top. The second layer also freezes. Top can be decorated with berries. 100 g of the pie is only 140 kcal.

Yoghurt sorbet with apples and lime

Ingredients:  a glass of yogurt, a tablespoon of powdered sugar, half a glass of lime juice, two pieces of egg whites, two large green ones.

Fruit pre-peel, cut. Then the slices should be mixed with juice and kneaded with a blender to a puree state. It should learn homogeneous. Add yogurt and mix thoroughly.

Separately, beat whites and powder. Mix the foam with the apple-yogurt mass. Then the resulting mixture is poured into molds, put the stick in the middle of the dessert and freeze for 3 - 4 hours. Ice cream is ready.

Chocolate Truffles

Ingredients:  spoon of cocoa powder, low-fat cottage cheese, powdered milk with 1% fat, a couple of yolks, stevia.

Cocoa and cottage cheese beat with a blender to the state of sour cream. Then stir in the yolks and stevia. Beat everything thoroughly and finish off the dried milk, forming the dough to the desired thickness. Then, from the resulting mass, make balls and put them in the freezer for freezing. At the end they can be rolled in cocoa or coconut. 100 g of dessert is less than 90 kcal.

Banana Cream Parfait

• Banana protein pancakes.  In a bowl, mix a banana, a chicken egg and proteins. All beat up and poured into the pan. Fry on both sides.
• Pancakes with fruit.  Ingredients: protein, oatmeal, banana, berries, baking powder. Mix everything with the crushed flakes and beat until a homogeneous dough. Fry like regular pancakes. You can decorate with honey and berries.
• Italian panakota.  Ingredients: low-fat cream, stevia, gelatin bag, water, skimmed milk, vanilla,.

First, heat the cream with stevia. Dissolve gelatin. Heat the milk. Mix it with swollen gelatin. Whip all ingredients and cool. Then send everything into the fridge for a couple of hours until it freezes. Mash strawberries. Then put the jam in the second layer and decorate the panakotu with mint leaves. It is better to immediately spill all of the creamers.

Curd cheese

Cottage cheese is a useful product. But on a diet quickly bored. You can make delicious desserts from it:

• Strawberry-curd ice cream.  Ingredients: bananas, berries, cottage cheese, yogurt, cocoa, stevia.

Beat dairy products until smooth. Bananas and berries add to the mass, then stevia and cocoa. Mix the mixture with a blender and refrigerate for a couple of hours. After curing, decorate with berries and coconut.

Separately, beat the whites with the yolks. Mix cottage cheese and kefir with raisins and honey. All together and put in shape, bake in the oven for half an hour. You can decorate cocoa powder.

• Cottage cheese cupcakes.  Ingredients: cinnamon, a couple of proteins, maple syrup, starch, stevia.

Vegetable cut and cook. Cottage cheese is ground with cinnamon and stevia. Mash the pumpkin to mashed. Beat foam from proteins. All mixtures and components combine and mix in starch. All carefully beat. The resulting mass is spread in molds and baked in the oven for about an hour at 180-190 degrees. In 100 g of cake 70 kcal.

To learn how to make curd ice cream, see this video:

Fruit

Desserts based on fruits and berries are the most useful and dietary. The following dishes are easy to prepare:

• Mango-banana dessert.  Ingredients: fruits and mint leaves.

• Strawberry sorbet. Ingredients: berries, lemon and lime juices, water and mint leaves.

Strawberry mash with a blender, add juice. Mashed potatoes should be thick. Send in the freezer. Stir every 30 minutes to make the ice cream loose. When everything hardens, serve.

• Fruit salad in a pumpkin.  Ingredients: vegetable, apple, banana, lemon juice, dark chocolate, nuts.

In pumpkin cut off the "cover" and remove the seeds, bake in the oven. Then cut the fruit and put it in the vegetable. Sprinkle with melted chocolate on top and sprinkle with nuts.

Showing a little imagination, even a sweet tooth can lose weight and not get lost on pastry. The main thing in the use of dietary desserts is rationality. Cooking low-calorie sweets is interesting and useful.

Useful video

To learn how to make protein pancakes, see this video:

Hello, dear friends. Our talk today about what arethe lowest calorie sweets . After all, we all want sweets, but so do not want to harm our figure. So are there such goodies and where to find them?

Healthy sweets

Sugar, as you know, white death. Especially for those who watch their weight. But the person is so arranged that you always want sweets, and therefore he is looking for ways to replace the usual sweetness. Than?

Some of the methods I mentioned in my articles and.

List   Such delicacies are simple - they are dried fruits, honey, dark chocolate, marmalade and marshmallows. But, you see, one and the same quickly bored.

Of course, you can always cook something delicious and low-calorie like a cake, with recipes which can be found in the article .

However, often there is simply no time for standing at the stove, and you want to pamper yourself with something sweet.

In search of a sweet life

And now, being in the store, we sometimes make a considerable effort of will to hold back and not buy something harmful for the figure.

However, if you look closely, you can find quite useful sweets on the shelves. What kind? Let's take a closer look!

Fruit Jelly

35-55 kcal per 100g

They are usually referred to the lowest-calorie purchased sweets. As a rule, they contain very few calories (carefully read the packaging, which containsindication of calories , as well as the composition).

Pay attention also to the presence and quantity of all kinds of flavors, food additives and conservatives.

It is better if it is prepared on the basis of agar-agar, and not gelatin, agar-agar is a natural, vegetable substitute for gelatin.

It is very tasty to eat jelly in combination with low-fat yoghurts, as well as with the addition of sweet fruits or berries.

Biscuit

One of the most popular snacksfor tea However, you need to choose it wisely.

Oatmeal

About 420-437 kcal per 100 g

It is widely believed that the lowest-calorie biscuits are oatmeal. However, this is only true for what is cooked.at home.

If it is from the store it is worth knowing that white flour, margarine, confectionery fats, sugar, and also various chemical additives intended to prolong the shelf life are included in its composition.

All this increases its caloric content and at the same time reduces the benefits. And so, in general, this is a very nutritious biscuit, rich in vitamins of group B, micro and macronutrients, fiber.

Galette

350-390 kcal per 100 g

By energy value among the cookies, it is at the bottom of the list. That is, even nutritionists recommend drinking tea with him to those who are on a diet.

The composition may include different products - partly rye, oatmeal or corn flour, oatmeal, all sorts of flavorings like vanilla or cumin, as well as confectionery fats.

The special advantage of galetny cookies is that it contains a lot of useful substances - vitamins and macro-and micronutrients.

Shortbread

380-410 kcal per 100 g

Energy value depends on what recipe it is prepared. It happens with sour cream and without (it is replaced with pork fat), the dough contains eggs, margarine or butter, flour, sugar and soda, preservatives and flavoring additives, nuts, cocoa or jam as a filling.

Not too useful food for the figure (however, like all cookies), a lot of simple carbohydrates, which are quickly deposited in reserve.

Jubilee

410-470 kcal per 100 g

A very popular and inexpensive product that can hardly be called healthy. It consists of cheap ingredients, like palm oil, flavors and preservatives.

Basically it is harmful to health and is not recommended for weight loss.

Muesli Bars

Approximately 415 kcal per 100 g

A very popular snack, it gives a quick and big burst of energy, it is sold even in pharmacies, but in large quantities is harmful.

As a part, usually oatmeal, nuts, dried fruits, honey, seeds, which in itself looks useful. However, there are studies that talk about the dangers of such bars, which is tantamount to what sweet soda does.

It is believed that this is nothing more than a fast carbohydrate, which contains only empty, that is, useless calories.

Dietary jams

From 0 kcal per 100 g

There are on the shelves, probably, any supermarkets. And the problem with them is the same as that of bars - some nutritionists say that these products are no more than fast carbohydrates, they have nothing natural, only dyes, thickeners and flavors.

To be honest, I never came to a common opinion. Maybe someone will share their thoughts on this in the comments?

Today there is simply a huge amount of such jams on the market, they come with any tastes, there are also jams, which include, for example, stevia instead of sugar, a natural sugar substitute.

In general, the product is useful as a replacement for the usual jams, does not harm the figure. Such jams on sweeteners are considered to be carbohydrate-free - per 100 grams of the product usually comes no more than 10 grams of carbohydrates, and often much less.

Atkins Bars

130 kcal per 34 g (this is the portion of the bar)

Dietary food from the Atkins diet product range. This diet is based on a low carbohydrate content. The composition of the bar includes 1 gram of sugar, protein, dietary fiber, vitamins A and C, calcium, iron.

Fat in its composition is about 20% of the total mass (peanut, palm oil). However, the Atkins diet itself does not refuse fats. In general, the bar is nutritious, but contains cheap fats.

Paste

About 300 kcal per 100 g

The sweetness of fruit, or rather, of fruit puree. The composition also includes egg whites, glue syrup from sugar, agar-agar (or gelatin) and molasses.

There is practically no fat in the pastille, and due to its relatively natural composition it may well pass for a diet product. True, like most sweets, it is good only in moderation, you should not get involved in marshmallow.

Marshmallow

318 kcal per 100 g

American version of marshmallow, at the same time resembling marshmallows. It is difficult to call it dietary, however, like many in the list that we have already reviewed.

Very tasty marshmallows along with cocoa, tea or coffee - just dip a marshmallow into a hot drink and it will immediately disappear without a trace.

Such a paste is made from whipped sugar, dyes, gelatin and corn syrup. Nothing useful, and therefore nutritionists are skeptical about this sweetness.

However, dietary marshmallow is on sale, which can be called low-carb   sweetness - it is stated that carbohydrates in uncoated sweets from 0.5 to 1.5 g per 100 grams. Hard to believe.

Ice cream

About 100 kcal per 100 g

It would seem that this product is not at all slim. However, it is believed that ice cream without fillers, and even better from yogurt, will save your figure from extra pounds.

It is rich in minerals and nutrients, improves digestion. The best yogurt in this case is to take frozen - this is a relatively new product in our market, I personally have not met in stores.

Frozen Yogurt

From 55 to 97 kcal per 100 g

It is believed that this yogurt contains only natural ingredients and live bacteria and it does not contain sugar and preservatives.

However, beware of confusing yogurt and buying one that does not have live bacteria. About what kind of danger here lies, tells this video.

Candies on the basis of dried fruits and nuts

Another answer from the food industry to those who watch their figure. Such a product is not cheap because it is usually produced by small private factories.

The composition includes dried fruits, candied fruits, nuts, oriental sweets (sherbet, halva). Exceptionally natural ingredients, no chemical preservatives (at least, manufacturers say so).

Those who want to try such a treat can be recommended to cook it at home, because the process is quite simple. Here, for example, a recipe of sweets called.

Lemon Balls

Would need

• 140 grams of almonds
• 150 g cashews
• 15 dates
• 2 tablespoons of lemon juice

The calorie content of this dish is 154 kcal per 100 g

Mix all the components in turn in a blender - first nuts to a state of flour, then add dates and lemon juice to the same place, whisk everything thoroughly.

Then you need to roll the balls by hand and send them to cool in the refrigerator for 15-20 minutes.

What to remember

• Buying sweetness in the store, pay attention to the composition. It should not be (or at a minimum) incomprehensible ingredients. The more simple, familiar words, the better.
• If sugar comes first, put this product in place and never buy.
• It is also worth remembering that the energy value is indicated at 100 grams, and the product itself can weigh much more. And if you eat a pound of marshmallow, you will bring nothing but harm to your body.

It can not be said that store-bought sugary foods will be low-calorie and one hundred percent useful, but, in small quantities, sometimes (no more than once a week) they will not do much harm, but they will bring pleasure.

And this is important for a person trying to keep track of his figure. After all, nothing is as sweet as a forbidden fruit.

I can only wish you good health and a beautiful figure. Subscribe to blog updates and you will not miss a single news about the proper weight loss! And to new meetings in new articles.

Want to significantly increase the amount of protein consumed? Here are some interesting recipes with whey protein. Learn what can be prepared using powdered protein.

Already tired of drinking regular protein shakes and want something new? There is good news: with a small amount of creativity in the kitchen, you can diversify your diet.

Get maximum benefit from protein from the bank with taste and appetite. This will help our delicious recipes with the addition of protein concentrate. Whey protein powder can be added to any dish, from pancakes to sweet bars and smoothie desserts. Try to quickly prepare one of our dishes - they will add you a positive mood.

1. PROTEIN GLASSES

Alex Carneiro knows that reducing carbohydrate levels can be difficult. You will have to give up not only bread, but also the favorite delicacies of childhood - peanut butter and jam. But we have good news for you - our protein shake will help you enjoy your favorite products again!

Ingredients

• 1 cup vanilla whey protein
• 1 cup almond milk (no sugar)
• 2 teaspoons of raspberry jam (sweetened stevia)
• 1/4 cup raspberries
• 1/4 cup blackberry
• 1 cup of ice

Cooking

1. Mix the ingredients together.
2. Enjoy your super neck!

2. SUNRISE SUNSHINE

Morning can be hard. You wake up with something like tearing your eyes, pouring hot coffee and smearing your freshly ironed shirt. Here's a tip: improve your morning with this sweet protein shake.

Ingredients

• 1 banana (medium size)
• 1 \\ 2 cup strawberries
• 1 tablespoon natural peanut butter
• 1 cup of protein with strawberry flavor
• 8 ounces almond milk

Cooking

1. Mix everything together.
2. Drink it!

3. PLEASURE WITH COCONUT AND PEACH OIL

Athlete Stephanie Toomey prepares such a cocktail every morning. The combination of coconut with almond milk creates a silky cocktail base. Peanut butter adds flavor and nutrition. Get crazy pleasure from such a combination of tastes!

Ingredients

• 1/4 cup coconut milk
• 1/3 cup almond milk without sugar
• 1 tablespoon peanut butter
• 1 cup vanilla protein

Cooking

1. Mix and freeze.
2. Pull out of the freezer five minutes before serving. Enjoy!

4. PROTEIN BLINNKS WITH ALMOND OIL

A participant in beauty contests in a bikini Lindsay Rene prefers to use her portion of protein in the form of pancakes. Who dared say no to a stack of pancakes for breakfast? Forget about tasteless frozen convenience foods and try our option.

Ingredients

• 1 cup vanilla protein
• 3 egg whites
• 1/4 cup water
• 1 tablespoon almond oil
• Sweetener - 1 pc.
• 2 tablespoons sugar-free syrup

Cooking

1. Mix the ingredients in one cup.
2. Do not bake at too high a temperature.
3. Spread almond butter ready pancakes.
4. Sprinkle with sweetener and pour in unsweetened maple syrup.
5. Optionally, you can add strawberries and bananas.

5. MORNING NECK AT BREAKFAST

Need a powerful energy boost in the morning? Noa Segal can offer you a good recipe. Peanut butter? Fine. Berries? Wonderful. Oatmeal? Sumptuously! How can you not love this shake? Healthy fats, vitamin C, fiber and protein are the perfect breakfast in a glass.

Ingredients

• 16 ounces of almond milk
• 1/2 cup blueberries
• 1 \\ 2 cup strawberries
• 1 cup of natural peanut butter
• 2 cups vanilla protein
• 1 small cup of oatmeal

Cooking

1. Mix the ingredients together.
2. Enjoy!

6. BANANA BLINCHES

Try the recipe from Jacqueline Castelic, Optimum Nutrition athlete. Break the baking standards with a stack of these wonderful fruit pancakes.

Ingredients

• 1/4 cup unsweetened coconut flakes
• 1-2 servings of vanilla protein
• 6 whole eggs and 2 egg whites
• 1 tablespoon coconut oil
• 1 whole banana
• Cinnamon (to taste)
• Unsweetened Maple Syrup (to taste)

Cooking

1. Heat the pan to 300 degrees.
2. Mix eggs, coconut flakes, half a grated banana and liquid sweetener Stevia in a bowl.
3. Melt the coconut oil in the microwave and add to the mixture.
4. Add protein ice cream to obtain the desired consistency. Add cinnamon.
5. Pour into the pan and cook like a regular pancake - a few minutes on each side.
6. Once the pancakes are ready, cut the other half of the banana and mix with the maple syrup. Anoint this mixture of pancakes.

7. PROTEIN BOTTLES WITH PUMPKIN

Recharge your protein with these wonderful bars. Spices such as cinnamon and cloves not only give you a pleasant taste sensation, but also help you in building muscle. Apple sauce will add the necessary moisture and softness to these bars.

Ingredients

• 1-2 teaspoons of sweetener stevia
• 4 ounces of baby applesauce (or any other sugar-free applesauce)
• 2 teaspoons cinnamon
• 1 \\ 2 teaspoon ginger
• 1 \\ 2 teaspoon cloves
• 1 teaspoon baking powder
• 1 teaspoon soda
• 1 \\ 2 teaspoon salt
• 2 teaspoons of vanilla extract
• 4 large egg whites
• 15 ounces canned or raw pumpkin
• 2 cups of oatmeal
• 2 servings of vanilla protein powder
• 1/2 cup chopped walnuts

Cooking

1. Preheat oven to 350 degrees (Fahrenheit)
2. Use a glass baking dish, cover it with a non-stick spray.
3. Mix all the first 11 ingredients thoroughly together.
4. Add the last three ingredients and mix again.
5. Spread the resulting mass on a baking dish and bake for 30 minutes.
6. Allow to cool, cut into 30 pieces.

8. HIGH PROTEIN FRENCH TOAST

It is absolutely not necessary that each of your breakfast consisted of a protein neck. Try some very useful French toast. Recipe courtesy of Noah Seagal.

Ingredients

• 2 slices of Ezekiel bread
• 3 egg whites
• Teaspoon cinnamon
• 1 portion
• whey Protein

Cooking

1. Preheat a non-stick spray pan to medium heat.
2. Mix egg whites, protein powder and cinnamon together in a large bowl.
3. Dip a slice of Ezekiel bread into the resulting mass and bark it into the bread.
4. Put the bread in the pan and fry, turning from one side to the other as you prepare. The temperature should not be too high, otherwise the dish will burn. French toast is ready when its middle is roasted.
5. Remove from pan and let cool for a couple of minutes. Add a favorite topping.

9. BISKVIT WITH CAPPUCCIN AND CINNAMON

Add your favorite coffee to sponge cake for breakfast from Anna Starodubtsevoy - the winner of the IFBB Pro Bikini contest.

The protein shake after training is a classic. But protein powder can be used differently. Why is it worth using it for your culinary experiments? Yes, that's why:

• It is delicious. Just one spoonful of protein with chocolate, vanilla, berry or another favorite of your taste will turn the most boring morning oatmeal into a delicious nutritious dessert.
• This is useful. Spoon-another protein powder enriches your culinary masterpiece with protein - and for what you need it, you already know.
• It is low calorie. If you add protein to baking or dessert, you can do without sugar, because the powder itself contains sweeteners, which are often non-nutritive. In addition, due to its binding properties, protein can partially replace flour, and as a result, there will be less carbohydrates and more protein in your meal.

Whey protein is considered the most universal, and it is most often used in cooking. However, egg, soy or multicomponent are also great. But beef because of the specific color is not considered the best option. Yes, and its cost is often higher than that of other protein mixtures - hardly anyone wants to spend such a product on kitchen experiments.

Protein cheesecakes

Ingredients:

• Cottage cheese 0% - 500 g
• Protein (vanilla or banana) - 1 stint (30 g)
• Eggs - 3 pcs.
• Flour wholegrain - 2 tbsp.

Cottage cheese is better to take soft, but if you have granulated, grind it through a sieve or grind blender. Beat eggs, mix with cottage cheese. Mix flour with protein separately, then pour the dry mixture into the curd, stirring well. Spread the dough with a spoon on a heated non-stick frying pan, cook over low heat under the lid, frying for 1-2 minutes on each side.

KBSTU per 100 g:

• Protein - 18 g
• Fat - 3 g
• Carbohydrates - 7 g
• Calorie - 121 kcal

Protein Oatmeal Cookies

Ingredients:

• Oatmeal - 100 g
• Protein (chocolate or banana) - 1 stingy
• Eggs - 2 pcs.

Mix the flakes with protein, add the yolks and mix well. Squirrels cool and beat with a mixer to a state of fluffy foam. Very carefully, so as not to destroy the bubbles, stir the protein foam in the dough. Put the dough on a baking sheet covered with baking paper - the thickness of one cookie should be no more than 5 mm. Send the biscuit to the preheated oven at 190 ° C for 15-20 minutes.

KBSTU per 100 g:

• Protein - 20 g
• Fat - 9 g
• Carbohydrates - 30 g
• Calorie - 273 kcal

Vegan Corn Pancakes with Protein

Ingredients:

• Corn flour - 100 g
• Soy protein (caramel or banana) - 1 stingy
• Banana - ½ pcs.
• Soda - 2/3 tsp.

Mix all ingredients by hand or with a blender. Heat the non-stick frying pan and cook pancakes under the lid on it, frying them for 1-2 minutes on each side.

KBSTU per 100 g:

• Protein - 16 g
• Fat - 2 g
• Carbohydrates - 46 g
• Calories - 269 kcal

Buckwheat Muffins with Protein

Ingredients:

• Milk - 250 ml
• Protein (chocolate or vanilla) - 1 stingy
• Eggs - 2 pcs.
• Buckwheat flour - 25 g

Beat eggs with milk, mix protein with flour. Knead the dough and pour it into muffin tins. Bake in the oven for about 25 minutes at 160 ° C.

KBSTU per 100 g:

• Protein - 12 g
• Fat - 6 g
• Carbohydrates - 8 g
• Calorie - 130 kcal

Cottage cheese casserole with protein in a slow cooker

Ingredients:

• Cottage cheese 0% - 500 g
• Protein (vanilla or caramel) - 1 stingy
• Eggs - 3 pcs.
• Cinnamon to taste

Drain the whites from the yolks. Curd the curd through a sieve. Mix yolks with cottage cheese, add protein and cinnamon. Squirrels cool and whisk with a mixer until fluffy foam, then gently mix it into the dough. Pour the mixture into the multicooker bowl and cook for 45-50 minutes in the baking mode. You can cook a casserole in the oven, at a temperature of 180 ° C.

KBSTU per 100 g:

• Protein - 18 g
• Fat - 3 g
• Carbohydrates - 2 g
• Calories - 105 kcal

Protein and Cashew Porridge

Ingredients:

• Oatmeal or barley flakes - ½ tbsp.
• Milk - 1 tbsp.
• Protein (chocolate or strawberry) - 2 stingy
• Cashew - 20 g

Bring the milk to a boil, add flakes, boil over low heat until cooked, stirring constantly. Then let the porridge cool down a bit and add protein (there shouldn't be any hot porridge, otherwise the protein will curdle). Stir, sprinkle with pounded nuts on top.

KBSTU per 100 g:

• Protein - 17 g
• Fat - 7 g
• Carbohydrates - 14 g
• Calorie - 183 kcal

Homemade Protein Bars

Ingredients:

• Oatmeal - 100 g
• Protein (chocolate) - 2 stingy
• Cocoa powder - 1 tsp.
• Chocolate 80% - 20 g
• Yogurt 0% - 120 g

Mix together all the ingredients, except chocolate, and molded bars. Smear them with melted chocolate and send to the fridge for congealing. After 2-3 hours, or you can already enjoy it.

KBSTU per 100 g:

• Protein - 23 g
• Fat - 6 g
• Carbohydrates - 30 g
• Calorie - 261 kcal

Gentle Protein Pudding

Ingredients:

• Milk - 400 ml
• Protein (vanilla) - 2 stingy
• Corn starch - 25 g
• Hazelnuts - 20 g

In a couple of tablespoons of warm milk dissolve the starch. The rest of the milk, pour in the protein and mix well so that there are no lumps. Heat the milk with protein over low heat - it should be warm, but in no case hot. Pour in milk with starch, mix thoroughly and pour into cups. Put the pudding in the fridge for 3-4 hours to set. When serving, sprinkle with crushed nuts.

KBSTU per 100 g:

• Protein - 12 g
• Fat - 6 g
• Carbohydrates - 10 g
• Calorie - 141 kcal

Style Summary

When preparing protein dishes, it is very important to mix the ingredients well, otherwise the protein will curl up and you will get unappetizing hard lumps - even more unpleasant than in kindergarten semolina. If your protein is not too sweet, you can use various sweeteners when cooking. Ordinary sugar will do as well, but in this case do not forget to adjust the CBDI — the same goes for honey, fructose, or sorbitol.

The Dukan diet, also known as the protein diet or weight loss diet, has become very popular in recent years. A doctor and a nutritionist from France named Pierre Ducane designed a revolutionary diet, in which you do not have to limit food intake, but only stick to certain food groups for an effective weight loss process.

We can use the Dukan diet, while you can eat almost as much food as you want, provided that the diet is limited to a group of foods that contain large amounts of easily digestible protein.

Cooking delicious dishes in accordance with this diet requires a little more creativity from us than usual. Some recipes will help you sweeten your diet and include in your diet not only dietary light dishes, but also delicious desserts according to Ducan.

What is the most important in the diet Dukana? What brought him great popularity? These are impressive effects, at least the initial weight loss and lack of hunger.

Basic principles of the popular method

The principles of nutrition for this diet imply a change in habits and the introduction of a large amount of high protein foods into our menu.

This diet is divided into four stages:

1. Phase I or Attack  - As a rule, the attack phase takes from 5 to 7 days, during this phase
     it is necessary to consume only low-fat dairy and other protein products, but always low in fat and, of course, carbohydrates. The Ducane desserts for the attack phase are also based on a large amount of protein, usually egg;
2. Phase II or Alternation  - at the stage of alternation, alternately eating only proteins and protein in combination with vegetables, this period of time lasts until we reach the desired weight;
3. Phase III or “Binding”  - the length of this phase varies with the number of lost kilograms, in addition to protein and vegetable products, some limited amounts of fruits, bread and other products are allowed in this phase;
4. Phase IV or Stabilization - the last stage of the diet, less demanding, but it lasts a lifetime, every week we consume only protein products one day.

For each stage, certain foods and dessert recipes are suitable, among which you can choose your own light dessert.

Recipes for delicious desserts by Dyukan

Quick cake, dessert in the microwave by Ducan for the attack phase

Ingredients:

• two tablespoons of sweetener and low-fat cocoa;
• 1 medium-sized chicken egg;
• 2% milk - 3 tablespoons;
• half a teaspoon of slaked baking soda;
• 4 tablespoons full oat bran;
• for the glaze: natural yogurt - 2-3 spoons, plus sweetener to taste.

Cooking method:

To make a dessert according to Dyukan for the attack stage, mix thoroughly, preferably with a mixer, all the ingredients except yogurt. Put the dough in a small dish and cook in the microwave for about 4 minutes at maximum power.

Prepare a glaze from natural yoghurt and sweetener, and other ingredients, such as cinnamon, can be added to it.

When the cake has cooled, cover it with icing. The pie is ready.

Oatmeal Cookies with Cocoa - Dessert According to Dyukanu for the alternation phase

Ingredients:

• 1 egg;
• 6 tablespoons of wheat and oat bran;
• 1 tablespoon of sweetener dissolved in a small amount of water;
• 150 g of cottage cheese 3% fat;
• 200 g low-fat natural yogurt;
• cocoa and cinnamon - 2 tablespoons with a slide.

Cooking method:

In a bowl, mix all the ingredients thoroughly. Spread parchment on baking sheet. Form a fairly large cookies and put them on a baking sheet. It should turn out six things. Bake cookies should be within 12 minutes, heating the oven to 200 degrees. You have to control the time so that the cookie does not burn.

Easy curd dessert "Tiramisu" for the Dukan diet for phase fixing

“Tiramisu” is a very tasty cottage cheese protein dessert, which is perfect for the third phase. Ingredients are designed for 2 servings.

Biscuit:

• 1 egg;
• 1 full with a slide a tablespoon of starch (better corn);
• 2 tablespoons with a hill of skimmed milk powder and sweetener powder;
• a pinch of salt.

Cream:

• take 4 eggs and carefully separate the whites from the yolks, 4 yolks and 2 proteins will go into the cream (from the remaining proteins you can make meringue for the fourth phase);
• 6 tablespoons of sweetener powder;
• 250 g of cottage cheese homogenized 0-5%;
• 3 drops of flavoring for tiramisu (or almond);
• 1 teaspoon of cocoa powder (plus some more cocoa for sprinkling);
• 1 full tablespoon of non-granulated instant coffee,
• 3 tablespoons of skimmed milk powder;
• 1 cup of strong coffee (double espresso) to soak the cookies.

Cooking method:

First you need to bake cookies (it is better to do it the day before the dessert is prepared).

Preheat oven to a temperature of 180-190 degrees. Stir the egg with a pinch of salt, then add starch, sweetener and milk powder, mix to obtain a homogeneous, but dense mass. The baking dish is lined with parchment paper, then, with a teaspoon, apply equal portions of dough at intervals of 3-4 cm. Bake for about 13-15 minutes (until the top is slightly browned). After removing from oven, allow to cool.

The cream is obtained as follows:

Beat egg yolks with sweetener into foam. Then, gradually add cottage cheese, instant coffee, milk powder and flavor. Beat the whites thoroughly in a thick foam and gently mix in the end with the cheese mass.

We collect dessert:

In a slightly warm espresso coffee, immerse the biscuit and put it into the glasses in layers alternately: a layer of biscuits, then a layer of cream. Top gently sprinkle cocoa.

Delicious desserts for stabilization phase

Meringue allowed to eat from the first stage. This sweetness of egg whites is perfect for the fourth phase. If you decide to have a protein day, you should always have this simple dessert on hand.

Ingredients:

• 3 squirrels;
• 6 tablespoons sweetener with baking powder;
• 2 teaspoons cocoa powder.

Cooking method:

• Squirrels with sweetener, beat in a very thick foam. It is necessary to whip on medium, and then at high speed for about 8-10 minutes. Foam should keep firmly in shape. Then, gradually add cocoa and mix for another 30 seconds;
• Baking tray lined with parchment paper. Apply a little whipped foam 2-3 cm apart from each other with a syringe or spoon. Place a baking sheet with dessert in the oven, preheated to 140-150 degrees and bake for about 20-30 minutes.

In the attack phase, do not add cocoa to the dessert. Eating on this diet is necessary to monitor the use of a sufficient amount of fluid (2-2.5 liters per day), which prevents the negative effects of eating large amounts of proteins, helps to eliminate metabolic products from the body.