Wanting to lose weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are abandoning tough express weight loss programs that require a complete rejection of a number of foods, 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 your well-being. Low-calorie meals are made with simple products that are always on hand or at your local store. All you need to change your diet and start cooking is to pick up recipes with calories.
The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:
Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and other useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.
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 calorie content. We offer several options that you can cook 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).
For many, salads are synonymous with weight loss. Refueling makes them nourishing. Avoiding mayonnaise and using olive oil and homemade sauces will help make the salad as dietary as possible.
Raw mushroom salad
Prepared from champignons. This type of mushroom differs 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. For cooking, take:
Apple and celery salad
The dish turns out to be very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:
"Appetizing" salad with chicken
This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of the dish does not exceed 90 kcal. Served with a serving of brown rice makes a wonderful meal. To prepare the salad, take:
Hot meat dishes are the main source of protein and amino acids needed for muscles. You can cook from lean meats and poultry, minced meat, liver and even fish. Serve the meat dish with vegetables, such as a serving of green beans. But it's better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly absorbed with meat.
Chicken in the oven
The calorie content of the dish is 120 kcal per 100 grams. For cooking, take:
Chicken casserole
100 grams of juicy casserole contains 160 kcal. It is best eaten for breakfast or lunch. To prepare it, you need to have on hand:
Many people cannot imagine their life without sweets, and with PP, it is very important to exclude sweets from the diet. Fortunately, store-bought candy and cookies can be substituted for delicious and healthy desserts made from cottage cheese, fruit, pumpkin, and more.
Curd dessert
100 grams of this yummy contains only 65 kcal. Supplements can be changed depending on the season. For cooking you need:
Strawberry marshmallow
You can cook it not only in summer. The main ingredient can also be frozen. To prepare a 78 kcal delicacy, you will need:
Baked apples, pumpkin, pear, quince - all this can also be attributed to dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.
Low-calorie weight loss meals are a way to gently and smoothly lose weight without harming your health. Cooking them is simple and easy. It is better to eat for those who are losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have a desire to change your figure for the better.
Healthy nutrition is the key to well-being and a beautiful toned figure. Millions of women strive to lose those extra pounds, but how to lose weight, where to start? With food, of course. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a dietary menu.
IMPORTANT! Avoid mono diets and casual snacks! It's better to eat less, but more often!
Meat and fish are unique foods that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. A diet lunch always includes fish or meat. But first things first.
Fish is one of those few products that simultaneously contain in their composition both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high quality protein, which contains all the essential amino acids. The most valuable species in terms of protein content are salmon and sturgeon fish species (trout, salmon, beluga, salmon). The fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluoride and phosphorus.
Meat in dietary food is always present, most often it is veal, beef, lean lamb and pork, as well as meat from turkey, rabbit and chicken. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In a proper diet, meat is usually present in a boiled, baked form; steamed meat is also very useful.
Since ancient times, cereal dishes have been considered the healthiest. But in modern society, for some reason, the opinion has developed that porridge is the food of children. This is not entirely true, since cereals contain a lot of vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal slimming dishes for every day help to effectively lose weight. The main thing is to know what kind of cereal you need to use and how to cook it.
You can also include barley porridge, semolina, corn groats in diet menus. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.
Milk and dairy products are very often the basis of various diets. And this is understandable, since milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the assimilation of such products is maximum. So, for example, milk is the main source of calcium, there are so many vitamins, minerals and proteins in it. Low-fat foods such as low-fat kefir, cottage cheese, yogurt and milk are most often used in dietary meals. The fat content of these products ranges from 0.2% to 1%. You can find such products in any store.
As for cheeses, if you follow a diet, it is considered advisable to include light-salted, mild cheeses in the diet.
Vegetables and fruits are unique in that almost their entire list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook brand new meals every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.
Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as healthy fiber. Basically, the body is able to fill up, while getting the most of the benefits and the minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads; steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.
It is not difficult to start eating right, it is difficult to stay afloat. But I really want to see in the mirror a slender and beautiful figure like that of a fitness girl. So where to start, and most importantly, how not to “leave” the race? Proper nutrition, or simply PP, is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:
It turns out that there is nothing complicated, right? And in order not to break down, always remember what you are striving for - to a harmonious reflection in the mirror!
Each of us will sooner or later think about a diet. A diet food is a list of foods that are usually low in calories and balanced in composition. It depends on the preference of the person and their state of health. The total number of calories consumed in a day should equal the calories burned by the body. This is why it is important that meals are balanced in protein, carbohydrate, fat, minerals, fiber and vitamins.
What products should form the basis? Any dietary menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as herbs, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.
— 1 —
Total: approximately 964 kcal
— 2 —
A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;
2 peaches or 3 apricots, a cup of mint tea;
A portion of mushroom soup with low-fat sour cream, a portion of steamed rice, 100 g of steamed catfish (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;
100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;
100 g of stewed rabbit with vegetables, a cup of tea with a spoonful of honey.
Total: approximately 1041 kcal
— 3 —
30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;
1 orange or grapefruit of your choice, 125 ml low-fat fermented baked milk;
A portion of chicken broth with herbs, 100 g of low-fat salmon steak, 100 g of sauerkraut, a cup of tea with oregano;
100 g of low-fat cottage cheese, 50 g of nuts, a glass of any fruit juice;
A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;
Total: 1068 kcal
— 4 —
Sandwich of black bread and lightly salted salmon 30g / 20g, 100g of peeled turnips, a cup of tea with pieces of dried apples;
Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml of low-fat fermented baked milk;
A portion of bean soup with croutons, 100 g of lean veal chop, a portion of buckwheat porridge, a cup of black tea;
100 g of prunes, a cup of green tea;
A portion of beans with shrimps, a cup of herbal tea;
Total: approximately 1034 kcal
— 5 —
75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;
Baked pear with cranberries and a spoonful of honey, a glass of milkshake with blueberries;
A portion of carrot and bean puree soup, 100 g of fish casserole with rice, 1 tomato, a glass of strawberry compote;
Kiwi 2 pcs., A glass of low-fat kefir;
Peppers stuffed with vegetables, salad of any vegetables with low-fat yogurt, a cup of tea with barberry;
Total: approximately 983 kcal
— 6 —
100 g of steamed omelet with herbs and tomatoes, 100 g of pickled green beans, a cup of chicory with cream;
Choice of 2 apricots or kiwi, 125 ml low-fat yogurt
A portion of cabbage soup with celery, 100 g of stewed pork (not greasy!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange peel;
1 banana, 125 ml of low-fat kefir or yogurt;
120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;
Total for the day: approximately 997 kcal
A portion of oatmeal in water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;
Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml of low-fat yogurt with cereals;
A portion of pumpkin soup, 100 g of baked chicken, 150 g of Peking cabbage salad with olives, a glass of dried fruit compote without sugar;
Mango, a cup of green tea;
100 g of stewed squid in tomato sauce, 100 g of stewed rice, 100 g of sauerkraut, a cup of tea with chamomile and a spoonful of honey;
Total: approximately 1009 kcal
IMPORTANT! If before going to bed you feel hungry, and food appears in front of your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.
When preparing light dietary soups, it is important to follow a few simple rules:
Meat soups are prepared in a second broth made from lean meats, this method allows you to fight calories.
As an example, consider a few simple recipes that are easy to make at home. These are not only delicious PP dishes, but also healthy ones.
Calorie content of 1 serving - 25 kcal
In order to prepare a soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, bell peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, herbs, salt and pepper if desired.
Preparation:
Serve with sour cream. This is a simple dish and is quick to prepare.
Calorie content of one serving - 90 kcal
To prepare a soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 bell pepper, 50 grams of noodles, 1 onion, any herbs, salt and spices to taste.
Preparation:
Diet does not at all mean abstinence or the preparation of super-complicated meals. Low-calorie dishes, first of all, are variety and ease of preparation. The following low-calorie PP recipes are proof of this.
For cooking, you need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.
Preparation:
Diet puree is ready.
For cooking, you need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.
Preparation:
This dish is filled with the aroma of oriental spices.
To get the most out of cooked dishes, you can resort to the following tricks:
Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if PP is combined with sports, you can achieve the best results!
The most correct way to lose weight is a healthy diet. By eating healthy foods, you can lose weight and get a beautiful figure. Diet meals for weight loss will help you eat well without compromising your shape. Foods that are low in calories can be delicious. All cuisines of the world have great diet recipes for losing weight at home.
The main rules of the system:
To make it easier for you to understand the principles of good nutrition, look at the seven-day diet option. Diet menu for weight loss:
If you want to surprise everyone you know with a wasp waist, you need to eat right. This is useful even for a child. Recipes of dietary dishes for weight loss will help you with this. Remember: fried, fatty, flour, salty must be discarded. Steamed diet meals in the oven from healthy foods will be no less satisfying.
Low-calorie baked meals are ideal for a light dinner. They look very appetizing in the photo. Try making a diet zucchini lasagna. Serving 4:
Stages of cooking a dish:
Diet red fish will also delight. Here is a recipe for char baked in foil. Components:
Prepare dietary carrots. Ingredients:
Diet stuffed steamed zucchini is good and nutritious. Components of a vegetable dish:
If you have a Polaris or Panasonic device at your home, then it will be very easy to prepare meals for diet and weight loss. Cook diet squids in sour cream sauce (100 g - 87 kcal). Components:
It is very important to develop the right diet for yourself for each meal. There are many fast weight loss diet recipes. They can be eaten in the morning, afternoon, evening, without fear of gaining extra pounds. Always try to consume the rate of carbohydrates before dinner. Check out some interesting low-calorie weight loss recipes below.
Freshness will delight the dietary spring omelet (100 g - 118 kcal). Composition:
Stages of cooking a dish:
Prepare dietary cottage cheese semolina pancakes (100 g - 145 kcal). Components:
Diet soup with a egg is very good (100 g - 96 kcal). Ingredients:
"Heavy" soups will replace dietary summer cabbage soup with chicken (100 g - 58 kcal). Composition:
Step by step cooking:
Recipes are the hardest part for a hearty lunch and dinner. Diet main meals for weight loss should be satisfying, nutritious, tasty. Take lean meat, fish. You need vegetables for a side dish for weight loss. The inclusion of croup is allowed. These dietary recipes will help you navigate weight loss products, apply the most correct ones.
Diet steamed chicken meatballs (100 g - 115 kcal) are satisfying and tasty. Components:
Cooking process:
"Wine" recipe - dietary meat from the settlement (180 kcal per 100 g). Components:
Diet flounder with vegetables (127 kcal per 100 g) is delicious with herbs and spices. Components:
Fish rolls (100 g - 91 kcal) will pamper you with an unusual aroma. Composition:
Porridge is prepared from pumpkin with rice (87 kcal per 100 g). Composition:
Diet millet porridge with prunes for weight loss (100 g - 68 kcal) will help organize the digestive tract. Composition:
Stages of cooking a dish:
A brush (100 g - 32 kcal) is an assistant to the body. Composition:
Light dietary salad for weight loss saturates well (27 kcal per 100 g). Composition:
Diet Crumble for weight loss (56 kcal per 100 g) is an excellent dessert. Composition:
Prepare the Zero Gravity dessert (100 g - 120 kcal). Components:
Thinking about how to make your figure slim, or just lose weight, it is not enough to increase physical activity, as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie food. This is not about fasting.
Using simple products, you can competently build your diet, prepare a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.
Well-designed, low-calorie weight loss meals made from simple foods will help you achieve your goal.
Competently composed low-calorie weight loss meals from simple foods will affect the achievement of the goal, while not harming your health.
It must be remembered that the use of alcoholic beverages is not encouraged, because fluid retention in the body occurs and appetite increases.
Calories are the quantitative energy that is delivered to the body through food. Fat contains the most calories, while carbohydrates and proteins are lower.
You cannot give up fat altogether, as this can adversely affect a person's health, his appearance. The quality of the skin will deteriorate, hair, nails, and organs of the digestive system will suffer.
Low fat foods are not necessarily low in calories. Slimming meals made from simple products that are prepared, for example, based on milk containing a low percentage of fat, will be inferior to food made from regular milk by a negligible rate.
The lowest calorie foods are vegetables and fruits.... The latter should not include those that contain a lot of sugar, for example, bananas or various grape varieties.
Plant food retains nutrients as much as possible if it is not processed. In addition to various vitamins, plant foods contain fiber. She, in turn, helps the body to remove all toxins.
The exclusive use of plant foods can also harm the body, because other foods, more high in calories, contain useful substances that vegetables and fruits cannot provide.
Cereals, in themselves very high in calories, lose some of their calories after cooking. Legumes contain a lot of protein, so nutritionists forbid them to completely exclude them, although they often cannot be consumed either, because the level of calories in them is quite high.
Let's voice several types of simple low-calorie foods that can help in achieving the fastest weight loss effect:
It is known that weight loss is achieved not only by the choice of food. The more liquid is included in any diet, the faster the result will be - long-awaited weight loss.
Scientists have found that the correct calculation of the optimal amount of water should be done as follows: how many calories are taken, so much water you need to drink with the addition of another 0.5 liters to the resulting figure... For example, if you have eaten food for 1200 kcal, then you need to drink a little less than two liters.
Water breaks down fat, promotes the elimination of processed foods from the body, and accelerates metabolism. Undoubtedly, water is the simplest low-calorie drink.
Taking water during the day, you need to remember some rules. 1 rule - you can not drink a lot of water before bedtime, because you can get puffiness.
Secondly, you should not drink with meals, because the eaten food is more likely to be deposited in adipose tissue.
Thirdly, do not drink before meals. Water dilutes the stomach acid, which can lead to indigestion.
In addition to water, there are a number of drinks that will not harm your figure, and in some way even help you lose weight faster.
Low-calorie drinks include coffee. A prerequisite is its use in its pure form, then it will help remove excess fluid from the body.
Green tea has antioxidants with anti-inflammatory properties.
Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.
The following of the listed drinks are also low in calories, but still to a greater extent than those listed above:
Each person differs in standard parameters, so it is impossible to name a universal number that would suit everyone. For a woman, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely harm your body.
But, to get the result, you need to calculate the number of calories for each person separately taking into account the basic parameters.
The following units of measurement are used for the calculation: cm for height, kg for weight.
10 * weight + 6.25 * height-5 * age-161
Using this formula, we get a certain figure that shows the number of calories that a certain body needs to maintain life.
This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.
For inactivity, it equals 1.2; for small activities - 1.375; for the middle one - 1.55; for high - 1.725; for a very active lifestyle - 1.9.
The resulting value gives us an idea of how many calories should be consumed so that the original weight does not change, but remains in the same value.
If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, add calories to the dish to gain mass.
In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, as soon as you enter your data in the required fields.
Nutritionists do not recommend drastically reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. The calorie reduction should not be carried out abruptly, and it is better to start with a reduction of 20%.
It is known that breakfast should fill with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie slimming dishes.
When composing a diet for breakfast from simple foods, you also need to carefully calculate so that a small amount of calories does not affect nutritional value.
Below are simple, calorie-based breakfast recipes that will help you lose weight.
For 100 grams, 94 kcal.
Products:
The milk is heated to a hot state, but not to a boil. Put pumpkin cut into pieces in it and cook for 13 minutes.
Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. The thickened porridge "reaches" in the oven for 20 minutes.
For 100 grams 79 kcal.
Ingredients:
Pepper is peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Fried until tender.
For 100 grams, 92 kcal.
Ingredients:
In a saucepan, pour the flakes with milk, add salt, cinnamon and sugar. Bring to a boil, reduce heat and cook for about a minute. Cut the bananas into slices, lightly sprinkle them with lemon juice so as not to turn black. Put in a plate in layers: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.
To prepare a healthy, light, low-calorie lunch, you should only use fresh, natural ingredients and avoid preservatives and flavor enhancers. Low-calorie weight loss meals made from simple foods contain little or no salt.
To keep foods healthy do not use long-term cooking. In terms of quantity, low-calorie meals are prepared in portions, so they should not be left "for later"
.
Foods that are cooked for a long time or with a large amount of fat are not cooked. To lose weight, we try to give preference to simple recipes related to separate nutrition.
In 100 grams, 24 kcal.
For cooking you will need:
The cabbage is divided into small components, which must be placed in a saucepan and filled with water. Next, you need to add pre-chopped onions, chili peppers, having previously cleaned it of seeds, and start cooking.
After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, using a blender, add a puree state, salt and pepper. We decorate each portion with herbs.
For 100 grams 79 kcal.
Ingredients:
Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, strain the broth and put it on the fire again, meanwhile, cut the chicken into small pieces and put it back in the pan. Add the rest of the ingredients and cook for about 25 minutes. The soup is ready.
In 100 grams, 72 kcal.
Ingredients:
The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, we remove from the heat.
Chop onions and carrots, fry using vegetable oil, with any spices that you like. Put in a heat-resistant dish in layers: vegetables, fish on top, fill with sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.
To lose weight, it is recommended to eat foods for dinner that are low in calories, light, but nutritious enough. For dinner, such simple products as: mushrooms, vegetables and fruits, dairy products, fish, eggs, meat are suitable.
For 100 grams, 188 kcal.
To prepare this dish, take:
Cut the cheese into small cubes. Chop the pepper and onion, add all the ingredients listed above to them, mix thoroughly.
When forming the meatballs, put a piece of cheese inside each ball. Either fry the meatballs or bake them in the oven, which will further enhance the beneficial properties.
For 100 grams, 56 kcal.
Grocery list:
Cut vegetables into any size and any shape, mix all the ingredients together, season with sour cream and salt.
For 100 grams, 105 kcal.
Products that will be required for cooking:
Cut the fish into portioned steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. Fry vegetables in a frying pan, pour yogurt over them. Cover the fish with vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature range 220 degrees.
How to make a delicious breakfast for weight loss? See the recipes here:
Delicious low-calorie dish: chicken and cabbage casserole. The recipe and preparation is here:
Could a low-calorie sandwich be? It turns out - yes. Recipe options in this video:
You can create a low-calorie menu in a variety of ways. Oven-baked dishes, stewed in a slow cooker, steamed, fried in a dry frying pan without oil are perfect for a diet. The main secret of preparing dietary meals for weight loss is not only in controlling the fat content of foods, but also in a competent balance of fats, proteins and carbohydrates.
When composing a daily menu, for those who are on a diet it is best to pay attention to dishes baked in the oven or steamed. Both the one and the other method of heat treatment allow you to preserve the maximum amount of nutrients in the products used and only insignificantly increase their calorie content.
Oven baking is an ideal way to cook meat or vegetables so they are tasty, flavorful, but not greasy. Cook in the oven using foil or a baking bag to keep all the juices in the dish.
In a full-fledged dietary diet, meat must be present as a source of animal protein, iron, potassium.
When choosing meat, give preference to one that has more protein, but less fat. The ideal option is turkey, it has 22% protein.
You can also use lean beef, veal, rabbit, or chicken breast. Cook meat with a variety of vegetables. For example, with zucchini.
First, prepare the minced meat. Scroll the meat, carrots, onions, tomatoes and garlic in a meat grinder. Season with salt, pepper and stir. Wash the zucchini and cut lengthwise, take out the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.
Another secret that will help you prepare delicious dietary meals for weight loss is the usual, everyone's favorite recipes, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagna with zucchini as pasta sheets.
A faithful assistant to modern busy housewives is a multicooker. You can cook a wide variety of dishes in it, including dietary ones.
Seafood is ideal for a dietary table, since they have practically no calories, but they are very tasty and healthy.
Squid are a great way to add protein to your diet.
Serve the squid with stewed rice or couscous.
You can cook regular cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will cook quick stuffed cabbage rolls with chicken.