Cooking delicious diet meals. Delicious diet food: food selection, cooking methods and secrets

In the minds of most people, it is salads, as dishes almost entirely consisting of vegetables, that are the most dietary and preferable for a diet. Here are some recipes for delicious dietary salads with photos.

1. Apple Cheese Salad

This recipe is extremely easy to prepare, which does not detract from its taste. For its preparation, the following ingredients are taken:

sour apple - 1 piece,
Dutch hard cheese - 100 grams,
walnuts - ¼ cup,
sour cream,
liquid honey,
lemon juice.

Apple and cheese must be cut into small cubes, add fried and finely chopped walnuts to them. Mix. Salad dressing is made from sour cream, lemon juice and honey. The ingredients are mixed to taste.

2. Cucumber and cottage cheese salad

A simple and fresh salad is just a godsend for a hot summer. In order to enjoy this dish we need:

fat-free cottage cheese - 200 grams,
fresh cucumber - 1 piece,
walnuts peeled - 100 grams,
olive oil - 20 ml,
garlic - 2 cloves,
fat-free sour cream or yogurt - 100 grams,
greens varied in taste.

First of all, we need to mix thoroughly, and then beat the cottage cheese with sour cream. Finely chopped (or crushed on a garlic press) garlic, chopped walnuts in a blender, greens, finely chopped or grated cucumber on a coarse grater are added to the air mixture. Olive oil makes a great dressing for this salad.

3. Green salad with egg and spinach

Another very light and tasty snack just right for hot summer days. At this time of the year, the salad may well be used as an independent dish, in autumn and winter - as an addition to the main dishes. In any case, it has a minimum of calories, but a maximum of taste. So, for a green salad, we need the following ingredients:

fresh spinach - 1 bunch,
fresh leaf lettuce or iceberg - ¼ bunch,
fresh cucumbers of medium size - 2-3 pieces,
boiled chicken egg - 2 pieces,
olive oil - 3 tablespoons,
spices (salt and pepper) - to taste,
various greens - 1 bunch,
French herbs - to taste.

Lettuce leaves and spinach should be thoroughly washed and dried, torn with your hands. All the remaining greens (dill, parsley, cilantro, etc.), as well as diced cucumbers, are also added to them. The dressing is very simple to prepare: you just need to mix lemon juice, olive oil and spices.
Seasoned and thoroughly mixed salad is laid out on a beautiful dish, decorated with sliced egg circles, sprinkled with French aromatic herbs for taste and smell. Salad ready!

4. Belgian salad

Another light and easy dish to prepare. The ingredients for it are available to everyone, regardless of income.

For the Belgian diet salad you will need:

medium-sized eggplant - 1 piece,
fresh green beans - 100 grams,
fresh green onions - 2 pieces,
boiled chicken fillet - 80 grams,
fresh medium-sized tomatoes - 2 pieces,
half a lemon
green leaf lettuce - 1 bunch,
spices to taste
rice vinegar - ¼ cup,
garlic - 1 clove,
liquid honey - half a teaspoon,
olive oil - 1 tablespoon.

Salad preparation is also easy and simple. In one frying pan, you need to mix boiled chicken fillet, cut into pieces, fried in a dry frying pan and also chopped eggplant, blanched green beans. Drizzle all the ingredients with a little olive oil and fry for about three minutes. Rice vinegar, garlic, honey and olive oil are mixed for the sauce.
Put the ingredients for a warm salad on a beautiful plate in a slide, add tomato slices and chopped green onions. Drizzle sauce on top.

Diet main courses: recipes

1. Chicken with rice

Second courses can also please ladies who follow the figure, with a minimum of calories and a maximum of taste. One such recipe is Chicken Rice. To prepare it, you need:

chicken breast - 2 pieces,
medium-sized carrots - 400 grams,
strong vegetable broth - half a liter,
lemon juice,
broccoli,
fat-free sour cream - 2 tablespoons,
canned corn - 50 grams,
starch - 1 teaspoon,
boiled rice - 120 grams,
olive oil - 20 grams.

Washed chicken breasts are fried in a small amount of olive oil on both sides. Diced carrots and broccoli divided into inflorescences are boiled in vegetable broth for several minutes, then removed with a slotted spoon. Bring the broth to a boil, add sour cream and lemon juice. In half a glass of cold water, dilute the starch, and then, stirring constantly, add the broth and sour cream sauce there in a thin stream. Then, in a slightly warmed sauce, add corn and vegetables. Put boiled rice, chopped fillet on a plate, pour sauce on top.

2. Mushrooms with broccoli

broccoli or cauliflower,
oyster mushrooms, champignons or any other mushrooms of your choice,
olive oil,
tomatoes.

Mushrooms and onions are fried in a small amount of oil, when they give juice, add broccoli or cauliflower to them. Cover the pan with a lid and steam the broccoli well. Peel the tomatoes and mash thoroughly with a fork. Pour this paste into a medium-sized pan, boil, add spices and herbs. Mushrooms and broccoli are drizzled with sauce and served with a fresh salad.

3. Turkey Chops

Turkey meat is considered one of the most dietary, but besides that, it is also very tasty. Cooking turkey chops is very simple and quick. We take the following ingredients:

turkey breast - 700 g,
cheese of any hard variety - 40 g,
egg - 2 pcs,
olive oil,
salt, pepper (to taste)
poultry seasoning (to taste)
flour.

Turkey breasts are washed, dried and cut into portions for chops, beaten off, seasoned with salt and spices. Cooking batter: add grated cheese, water to beaten eggs. We mix. The fillet is rolled first in flour, and then in batter, laid out on a heated frying pan and fried until golden brown on both sides. Chops are ready! Now they need to be put on napkins and remove excess fat. Serve with a side dish of boiled rice or any vegetables.

Simple diet desserts: recipes with photos

1. Sweet Plum and Melon Salad

There is nothing simpler and tastier than light fruit salads that will provide you with energy and strength for the whole day. In order to prepare a light fruit salad of melon and plums, we need:

fresh plums - 100 grams,
small sweet melon - 1 piece,
crushed walnuts - 2 tablespoons,
liquid honey - 2-3 tablespoons,
lemon juice - 2 tablespoons,
sour cream sauce - a glass without a quarter.

The melon is peeled, cut into small thin slices, we remove the seeds from the plum, cut it in half - put it together with the melon on a dish. Top with crushed nuts and lemon juice mixed with honey. If there is such a desire: pour a small amount of sour cream sauce on top.

2. Banana mousse

sweet banana - 3-4 pieces,
food gelatin - 30 grams,
boiled water - 80 milliliters,
citric acid - ½ teaspoon.

To enjoy a light banana mousse, soak the gelatin in cold water. At this time, we peel the bananas, knead them with a fork, adding a little sweetener. Cook syrup from sweetener and water with the addition of citric acid. Then we combine the swollen gelatin with warm syrup, slightly warm it over a fire. Cool, add banana puree and beat with a whisk or mixer until fluffy. We put the finished mousse in bowls, decorate with banana slices and a fresh mint leaf. Serve chilled dessert.

Say "No!" tasteless food, starvation diets and monotonous nutrition! We present recipes for dietary breakfasts, lunches and dinners, from which saliva flows and you want to cook them immediately!

Food is indispensable for any person on earth, because everything necessary for maintaining the health and development of the body is “extracted” from it. The trends of the 21st century have led to the fact that food has become a cult: a huge number of shops, cafes, restaurants, stalls with "sweets" attract millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat right, and what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious weight loss diet recipes that will satisfy the needs of women, men and children.

Many people perceive diet food as part of their treatment after an illness, but this is not the case. Healthy eating is a great way to tidy up your body, lose extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced by vegetable proteins. Substances contained in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine dishes contain a large amount of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that earlier people ate only vegetarian products, and those who adhere to meat food - meat-eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Diet cuisine is a balanced and moderate complex of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

age;
intensity of life;
place of residence.

Diet food designed for children is not suitable for an adult.

Drawing up a diet for weight loss

The principles on which the diet for weight loss is based:

Calorie balance. An important factor in the preparation of a program for weight loss, because in order to remove extra pounds it is necessary to create a protein deficiency in the body. During digestion, protein breaks down into amino acids that the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, when compiling a diet, you need to adhere to the system: how many calories you consumed, so many you burned. An active lifestyle allows you to control the constant "destruction" of fats, and dietary nutrition contributes to more effective weight loss.
Diversity. You should always stick to a balanced diet. A person is an omnivore, and for a normal life he needs a complete and high-quality diet. Do not get hung up on vegetarianism, meat-eating or fruitarianism.
NO to overeating! The first step in losing weight is to accustom your body to eating small portions of food. According to the rules of nutrition, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of building a diet, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Meals with calorie count

When developing a diet regime, you should remember about calories. Calories are essential for the human body. They help to function breathing, pump blood through the vessels, work organs, and so on.

To determine the calorie content of products, you need to know the following values:

There are 4 calories in one gram of protein;
in one gram of fat - 9 calories;
in one gram of carbohydrates - 4 calories;
There are 7 calories in one gram of alcohol.

Although alcoholic beverages contain calories, they are not nutritional.

To choose a diet menu for yourself, you must first determine the number of calories your body needs. Calculating them is simple: for one kilogram of weight there is one calorie per hour. That is, for a person aged 20 to 40 years, 1200 to 1500 kcal per day is required. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Foods to Forget

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do so. Having developed a menu for a week with counted calories, you will eat right without harming your body and acquiring the perfect figure.

To achieve the desired weight indicators, you will have to forget about the existence of some “bad for the figure” products:

bakery products;
sweet;
pork, goose and duck meat, bacon, lamb;
vegetable and butter, margarine;
fatty dairy and sour-milk products;
potato;
purchased juices, lemonades, cocktails, cocoa;
alcoholic drinks;
conservation;
semi-finished products, smoked and boiled sausages;
dried fruits;
caviar;
nuts.

Such products will not harm your body, but it will not work to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses the use of animal products. There are a lot of supporters and opponents of a plant-based diet, and it is unlikely that they will ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, and the number of delicious and interesting recipes that use only herbal ingredients is also increasing. For instance:

Sweet pumpkin puree. Calorie content 167 kcal per 100 g.

A dietary dessert based on three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.

The dish is very easy to prepare. The pumpkin is cut into cubes, baked in the oven at a temperature of 180 degrees. After cooking, the pumpkin is crushed into a puree, cinnamon and sugar are added to it. Half of the pumpkin mass is laid out in a deep bowl, jam is added with the next layer. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

The preparation of the soup consists in the fact that first all the vegetables are finely chopped. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions are also sent to vegetables. The soup should boil for ten minutes. After a while, reduce the heat and cover the pot with a lid. Vegetables languish over low heat for another 30-40 minutes.

Refusal of animal products can lead to a lack of vitamins and minerals in the body. When compiling your diet, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Diet recipes for weight loss at home

In any case, in order to eat properly, you will have to cook at home, since in catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise avoiding the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating on a diet menu, the following recommendations should be considered:

Eat slowly and calmly. Thorough chewing of food ensures the complete assimilation of all the necessary elements.
The dish should have an attractive appearance and a pleasant taste.
The diet is constantly diluted with various vegetables and fruits.
Dairy products are eaten separately from the main dishes.
You should cook only once.
Do not eat anything three hours before bedtime.
Fruits and vegetables are consumed separately.
You need to get up from the table with a slight feeling of hunger.

Remember that all products used in cooking must be fresh and clean.

Essential foods for the diet

To prepare dishes for weight loss, it is worth remembering a few products that will help you fight extra pounds:

Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
Sauerkraut. Familiar to many since childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
Low calorie yogurt. A dairy product will help you not only satisfy your hunger during snacks at work, but will also be an excellent dressing for salads.
Barley. These grains contain a large amount of fiber, which is so necessary when losing weight. It improves metabolism and also creates a feeling of satiety.
Legumes. A large amount of antioxidants contained in beans will charge the body for new achievements.
Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms per week. A fiber-rich product is added in small portions to cereals or yogurts.
Celery. A wonderful vegetable that everyone who loses weight has heard of. Celery rejuvenates the cells of the body, helps to normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
Chicken fillet. The most popular lean protein is the best diet food.
Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of avocado per day is 1-2 slices.
Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose those extra pounds in a month.

Recipes with counted calories for home cooking

Of course, a dietary diet can be followed by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be imperceptibly replaced with low-calorie ones. An example of recipes for homemade cutlets with counted calories:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

To prepare seven servings, the following products are needed: 1 kg of minced meat, 2 pcs. onion, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Grated onion, celery stalk, cheese are added to minced chicken. All ingredients are mixed, eggs and spices are added there. From the finished mass, small cutlets are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.

Fish cutlets from pollock. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. After the egg and spices are added. Small-shaped cutlets are molded from the resulting minced meat and laid out in a hot frying pan. Cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing bread with pumpkin or zucchini.

Homemade low calorie diet meals will help you control the nutrition of all households.

Recipes for every day

If you have decided to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Sample diet for a week:

Monday at 500 calories

Morning: two chicken proteins, half a grapefruit
Lunch: 200 g fresh vegetables
Day: 150 g boiled chicken fillet, 150 g vegetables
Snack: 250 ml freshly squeezed juice
Evening: 200 g vegetable salad with chicken

Tuesday at 800 calories

Morning: 100 g low-calorie cottage cheese, green tea
Lunch: local fruit
Day: 250 g stewed vegetables with chicken fillet
Evening: a glass of low-calorie fermented milk drink, 100 g of steamed beef, sweet pepper

Wednesday at 500 calories

Morning: local fruit salad with yogurt dressing, protein omelet
Day: 250-300 g boiled chicken with red or brown rice
Evening: a glass of low-calorie kefir, 150 g of beetroot salad, 100 g of steamed fish

Thursday at 1000 calories

Morning: 120 g cottage cheese, tomato, tea without sugar
Lunch: a glass of low-calorie fermented milk drink
Day: 80 g of buckwheat, 60 g of boiled chicken fillet, 100 g of fresh vegetables
Evening: a slice of cereal bread, 50 g of steamed chicken, tomato, half a grapefruit, green tea

Friday at 800 calories

Morning: 150 g oatmeal, 70 g berries, coffee drink
Lunch: 100 g carrot salad
Day: 80 g buckwheat, steamed fish cake (50 g), 100 g vegetables, natural juice
Afternoon snack: fruit
Evening: 150 g boiled beef, 70 g fresh vegetables

Saturday at 1200 calories

Morning: Oven-baked protein omelet, tea or coffee
Lunch: 100 g coleslaw
Day: 200 ml vegetable soup, 100 g boiled chicken fillet, 70 g fresh vegetables
Snack: fruit, 50 g hard cheese
Evening: 200 g baked fish with vegetables

Sunday at 1000 calories

Morning: boiled egg, 100 g fresh vegetables
Lunch: 100 g fruit salad
Afternoon: low-fat cream soup, toast slice, natural juice
Afternoon snack: three squares of dark chocolate, tea without sugar
Evening: 150 g boiled chicken fillet, 100 g stewed vegetables, tea

Remember that for normal digestion, you need to consume at least two liters of pure water per day.

Breakfast

A few examples of dietary breakfast:

1. Oatmeal will be a great breakfast. A wonderful porridge contains complex carbohydrates that will help you get enough and get the right "dose" of energy.

Cooking oatmeal is easy: pour cereal with warm water, put the container in the microwave or on fire. 10 minutes and breakfast on the table. You can diversify oatmeal with fruits, honey, berries.

2. Buckwheat is a favorite product of losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Cooking porridge in three ways:

cook on fire in the usual way, but without adding oil or milk;
pour flakes with boiling water for 8 minutes;
steam up.

3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. They are easy to prepare, all you need is a blender, low-fat kefir or drinkable yogurt and fruit. All mix and shake.

4. Fat-free cottage cheese with fruits or herbs will perfectly complement the dietary diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, while a banana, on the contrary, contains them in excess.

If you do not want to independently calculate the calorie content of each dish, you can use, or recipes with ready-made calculations. For instance:

Pumpkin pancakes. For two servings of pancakes you will need:

pumpkin - 150 g;
large pear - 1 pc.;
rice flour - ¼ cup;
semolina - ¼ cup;
baking powder dough - 1.5 tsp;
ground almonds - 15 g;
egg - 1 pc.;
cream 33% - 1 tablespoon;
cane sugar - 100 g;
honey - 2 tsp;
cinnamon - 1.5 tbsp;
cardamom - 0.5 tsp;
ground nutmeg - 0.5 tsp;
salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make pancakes, you first need to peel and cut the pears and put them in a saucepan. Pour the pieces with 500 milliliters of water, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and lower the flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds to them. Mix everything carefully and let the dough rest.

Fry in a skillet on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, pamper yourself with baked potatoes and soups. For instance:

Ragout in a pot

Cooking it is very simple: a few pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After the pot is placed in the oven, heated to 180 degrees. Lunch is ready in 40 minutes.

Diet analogue of creamy puree soup - cheese soup

Vegetables are stewed in olive oil. After stewing, low-fat processed cheese is added to the broth in small pieces. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal takes place at work, and since dietary nutrition must be followed constantly, it is better to take something ready with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the protein of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender, then poured into a baking dish. Bake at a temperature of 180 degrees for 20-25 minutes.

Vegetable fritters with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are ground on a grater. Egg and semolina are also added. You can cook pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

vegetable rolls

For cooking you will need:

rice paper - 8 sheets;
funchose noodles - 12 g;
chicken fillet - 75 g;
medium carrot - half;
medium cucumber - half;
lettuce - 4 sheets;
greenery;
sesame or olive oil.

The dish is designed for two persons and contains 172 kilocalories per 100 grams of product.

Rice paper is wetted and laid out on a towel to remove excess moisture. The noodles are poured with boiling water and brewed for the time that is written on the package. Boiled breast, carrots and lettuce are cut into strips and put into a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are boring. Lunch is ready.

Okroshka

Diet okroshka on kefir is very popular during the hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect as a substitute for regular soup.

Recipe for okroshka on kefir with chicken. For cooking, you need the following ingredients:

low-calorie kefir - 2l;
greens - 10 g;
chicken fillet - 2 pcs.;
Bulgarian pepper - 2 pcs.;
cucumber - 2 pcs.;
carrots - 1 pc.;
spices to taste.

Chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are put into a saucepan, poured with kefir. Spices and herbs are added. Diet soup can be served at the table.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook more low-calorie soup based on mineral water. Ingredients for four servings:

mineral water - 1.5 liters;
potatoes in uniforms - 2 pcs.;
fresh cucumber - 1 pc.;
fresh radish - 4 pcs.;
doctor's sausage - 150 g;
boiled chicken egg - 3 pcs.;
low-fat sour cream - 100 g;
low-calorie kefir - 100 ml;
herbs, spices - to taste.

Sausage, cucumber, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are chopped and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured with mineral water on top. The soup is thoroughly mixed. Bon Appetit!

Dinner

Diet dinner can be a delicious treat in your family. For it, you can use fish, meat, vegetable salads and much more.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink fat-free kefir or a glass of water.

Baked Mackerel

Ingredients per 1 serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

mackerel - 1 pc.;
fat-free yogurt - 100 g;
half a small orange;
garlic - 2 cloves;
herbs, salt, black pepper - to taste.

Cooking fish is very easy. Mackerel is thoroughly washed, parallel cuts are made on the carcass. The zest is removed from half an orange, the juice is squeezed out. For the marinade, you need to mix yogurt, seasonings, juice and orange zest. Mackerel is smeared with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. Such a dietary dinner contains 151 kcal per 100 grams of product. For cooking you need:

chicken fillet - 400 g;
chicken egg - 1.5 pcs.;
rice flour - 3 tbsp;
spices to taste;
mayonnaise sauce - 2 tbsp.

Chicken fillet is washed, cut into pieces for chops, beaten off with a culinary mallet. For the marinade, you need to mix the sauce, spices, crushed garlic. Lubricate the chops with a mixture on both sides, let the meat stand for 15-20 minutes. After, roll the pieces in rice flour, and then in beaten eggs. Fry in mustard or olive oil. As a side dish, canned peas are perfect for this dish.

Looking at examples of dishes, you can immediately understand that diet food can be tasty and interesting.

For kids

While taking care of your diet, do not forget about the children. Due to the millions of chocolates, sweets, and delicious burgers, hot dogs and pizzas, childhood obesity is an acute problem in our time. Many young mothers will say that fullness in adolescents is normal. However, overweight in childhood will negatively affect the condition of the joints, bones and internal organs in the future.

A diet menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

Breakfast: semolina pancakes, fruit
Lunch: egg salad with hard cheese, compote
Lunch time: light soup with meat broth, meatballs with buckwheat
Evening: fruit salad, kissel

Breakfast: Oven-cooked omelet, compote
Lunch: vegetable roll
Lunch time: baked potato with liver, vegetable juice
Evening: muesli with dried fruits, tea

Breakfast: seafood salad, natural juice
Lunch: cottage cheese with pieces of fruit or berries
Lunch time: chicken broth, vegetable stew
Evening: cereal porridge, carrot salad

Breakfast: potato pancakes with sour cream
Lunch: fruit smoothie
Lunch time: borsch with chicken broth, a slice of toast bread
Evening: buckwheat porridge with milk

Breakfast: cheesecakes, decoction of herbs
Lunch: fruit, yogurt
Lunch time: fresh cabbage soup, tomato, tea
Evening: cottage cheese with fruit, oatmeal

Of course, you can make a menu for reducing the weight of a child yourself, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Diet recipes for a slow cooker

A slow cooker is a technical device that has won the love of millions of women all over the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the products.

Dietary dishes cooked in a slow cooker allow you to lose weight with pleasure. The times when, in order to remove extra pounds, you had to constantly eat boiled vegetables and pickled apples have long sunk into oblivion. Now you can create delicious, healthy, and most importantly low-calorie dishes with the help of a multifunctional kitchen device.

Benefits of using a slow cooker for cooking diet food

Products retain vitamins and nutrients.
Dishes have excellent taste.
No oil is required for cooking.
Constant maintenance of the temperature regime, eliminates the reheating of food.

A slow cooker is a “smart” device that will allow you to eat right even for people with a minimum amount of free time.

Many simple steamer recipes can be found in specialized books and inserts that come with a kitchen assistant.

Buckwheat porridge. Calorie content 335 kcal per 100 g.

For one serving, you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a slow cooker is easy. To make the porridge tasty, it must be poured into a bowl and poured with hot water. Put on the “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

Ingredients for five servings: 200 g of fresh mushrooms, 100 g of carrots, one glass of rice, half a liter of water, 50 ml of olive oil, crushed breadcrumbs.

Cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and set the slow cooker to cook rice for 30 minutes. After we take out the finished rice, cool and form small cutlets. Before frying, roll the cutlet on both sides in breadcrumbs.

Wheat-pumpkin porridge. Calorie content 104 kcal per 100 g.

For three servings you will need:

peeled pumpkin - 375 g;
washed millet - 100 g;
a pinch of salt;
cane sugar - 2 tablespoons;
butter - 35 g;
glass of water;
milk - 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, first add oil to the cooking bowl. After frying, cereals, milk, water, salt, sugar are added to the slow cooker. Everything is thoroughly mixed. In the porridge cooking mode, the dish is cooked for 50 minutes. After the porridge is mixed and remains in the device in the heating mode for another half hour.

pumpkin delight

A great way to diversify the diet menu is to add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, it also contains a large amount of vitamins and fiber.

Recipe Examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. For cooking, you need to cut into small pieces 0.5 kg of peeled and washed pumpkin and put it in a double boiler bowl. Half a glass of water and 150 grams of dried fruits are also added there, everything is sprinkled with sugar on top. Cooking takes place in the "Extinguishing" mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

pumpkin with honey

For a sweet low-calorie dish you will need: a pound of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

You can please yourself with eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

A popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

eggplant - 250 g;
half a large sweet pepper;
0.5 medium-sized bulbs;
chicken egg - 1 pc;
fat-free yogurt - 50 ml;
one clove of garlic;
olive oil - 0.5 tsp

Eggplant should be cut into circles, pepper and onion - into rings, and garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which will perfectly replace meat "brothers".

To prepare four servings of cutlets, you will need the following ingredients:

eggplant - 0.5 kg;
hard cheese - 50 g;
chicken egg - 1 pc.;
garlic - 1.5 cloves;
white bread - 50 g;
breadcrumbs - 50 g.

Eggplants are chopped with a knife and fried in a pan. Cheese and garlic are rubbed on a fine grater and added to the cooled eggplant. An egg and bread, previously soaked in water or milk, is also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate squash diet for weight loss. During this diet, you can throw off 5 kilograms per week.

Recipes with calories from zucchini:

Easiest way to cook zucchini for a couple. The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steaming" mode and dinner is ready.

Such a zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings, you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, a pound of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Oil is melted in a saucepan, first chopped onions and carrots are laid out there. Then chopped zucchini and spices are added. Roasting of all ingredients lasts 5 minutes. The broth pours in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a hearty dish for the festive table, but also a wonderful tool for fighting extra pounds. Of course, Olivier and similar salads cannot be attributed to dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilated vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose those extra pounds in a short time. Simple recipes will help you not to spend a lot of time on cooking, but to enjoy life.

Salad with cabbage "Simple" known to many since childhood. For him you will need:

fresh white cabbage - 250 g;
carrots - 1 pc.;
apple - 1 pc.;
greenery;
olive oil;
spices to taste.

The first step is to peel all vegetables and fruits from the peel and seeds. Cabbage is finely chopped, and carrots and apples are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon Appetit!

If you want a more “essential” snack, then you can cook a diet chicken salad. For instance, "Warm salad with chicken fillet and vegetables". It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

chicken fillet - 220 g;
garlic - 1 clove;
tomato - 1 pc.;
celery - 30 g;
sweet pepper - 150 g;
olive oil - 2 tsp;
sea salt - 2 g.

It is very easy to prepare it. Vegetables should be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a heated pan. Slightly let it go, add chicken. You need to fry the salad for 7 minutes, a minute before cooking, add greens and spices.

Salad can be served not only as an appetizer, but also as a main dish.

Bakery products

Even a strong-willed person will want to “break loose” from the diet and eat a cake, pastry or bun at a holiday. But nothing terrible will happen if the delicacy is baked according to the recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for goodies for weight loss:

Pie "Curd"

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead the cottage cheese with semolina, flour and sugar. Fold in the beaten egg whites into the batter. Dough is laid out on a baking sheet, future pastries can be decorated with fruits or berries on top. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g of dark chocolate, 200 g of low-fat cottage cheese, 5 chicken eggs, 150 g of rice and wheat flour, 50 g of cocoa, 120 g of nuts. To improve the taste, you can add cinnamon, vanillin and sugar to the dough.

To make brownies, you first need to melt the chocolate in a water bath, and then mix it with cottage cheese, beaten egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baking contains 324 kcal.

Diet baking can become the basis of a diet for weight loss. Eat tasty and surprise others with an ideal figure.

desserts

During weight loss, you should not deny yourself delicacies. Many recipes for diet desserts will allow you to diversify the menu and become excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can cook it in different ways, so this dessert will not get bored.

To prepare a low-calorie jelly-based dessert, you will need the following ingredients:

low calorie sour cream - 800 g;
gelatin - 30 g;
cane sugar - 200 g;
fruit to taste - 150 g.

Making jelly is very easy. Gelatin is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are laid out in it. The rest of the sour cream-gelatin mass is added.

The dish must be placed in the refrigerator for 8 hours.

A delicious dessert contains only 140 kcal per 100 grams of product.

Useful desserts during the diet will be baked fruits. There is only one way to prepare such a delicacy - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a tough diet, because 100 grams of the dish contains about 75 kcal.

Of course, do not forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the necessary portion of energy for the whole day.

For a salad, you can use any berries and fruits, but do not forget that a serving for one meal should not exceed the size of the palm of your hand.

Diet recipes from cottage cheese

Cottage cheese is one of the most popular products among those who want to lose weight. It is included in almost all developed diet programs, as it allows you to saturate the body and contains a large amount of nutrients.

Cheesecakes, pies, smoothies - all these dishes can be found in weight loss nutrition programs. Based on fat-free cottage cheese, they carry a minimum amount of calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: simply mixing it with herbs or fruits, baking, whipping in a blender, adding to salads and main dishes. In any case, it will not bring any harm to your figure.

Nutritionists advise during the diet to use cottage cheese with different percentages of fat.

An example of dietary sweets with cottage cheese:

Cake

For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruits to taste.

Cottage cheese is mixed with sugar with a blender, dissolved gelatin and pieces of fruit are added to them. Everything is thoroughly mixed. The mixture is laid out in molds for muffins, and put in the refrigerator for 8 hours.

Such a dish can be prepared not only as a dessert, but also as a main dish. To do this, replace fruits with vegetables, and sugar with salt and spices.

cocktails

On the basis of cottage cheese, you can also make nutritious diet smoothies.

It is important to know that you cannot completely replace regular food with smoothies. A wonderful drink can be consumed only twice a day.

Even a child can make smoothies, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yoghurts and juices.

Rules for making diet smoothies

Only fresh and low-calorie foods are selected.
Ice "steals" the taste of berries and fruits. If you want to drink a cold drink, you can simply chill the ingredients before preparing.
It is better to dilute the finished cocktail with juices or fermented milk products.
Do not put sugar or its substitutes in smoothies.

Slimming Cocktail Recipes

Mix two tablespoons of blackcurrant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Calorie content - 94 kcal per 100 ml.
4 strawberries, 50 g banana, 100 ml kefir, beat one tablespoon of steamed oatmeal with a blender. Sprinkle the top with chopped walnuts. Calorie content - 99 kcal per 100 ml.

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Diet Recipe Books

Of course, it is impossible to list all possible weight loss recipes, but the best of them are collected in the following books:

"Recipes. Diet and Vegetarian Meals”;
“Modern food. Desserts for losing weight";
“Modern food. We eat and lose weight";
"We lose weight with taste."

The books outline all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

Often there are circumstances that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food intake - dieting. What choice should be made in this case: continue to consume the usual and not always healthy food, getting a taste pleasure, or refuse it in favor of a slim figure and maintaining health.

Modern dietology gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be dispensed with. But modern cooking is able to offer a large selection of dishes that combine the benefits and high taste. Therefore, to the delight of foodies on a diet, we can safely say that healthy food can be delicious!

Therapeutic diet is the prevention of many diseases.

There are diets for weight loss and further maintenance of physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of the numbering system of M.I. Pevzner, developed taking into account a particular disease.

Here, strict restrictions and unambiguous indications in the choice of products are used. For more information and specific recommendations on a therapeutic diet, please refer to medical sources.

The process of losing weight is also directly related to health. Excess weight is the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: the use of an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists can help you create an effective and healthy diet program, taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for a diet dish to turn out delicious, you must:

Choose the right ingredients;
Prepare them correctly
Know a few culinary "secrets" to improve its taste properties.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They should be fresh and seasonal: for example, filling the store shelves in September, October are the most useful.

Diet food should provide a complete balanced diet by providing the body with the necessary proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for a diet menu. Nutrients:

seafood
hen
Turkey
veal
fat-free cottage cheese
mutton
pork

fish fat
sunflower, linseed, olive and others
all types of fatty meat
butter
margarine

Carbohydrates. Slow carbs:

fresh vegetables
greenery
cereals:, buckwheat
bread (coarse flour)
pasta (durum wheat)

Fast carbs:

sugar, honey,
muffin,
drinks with sugar
white rice

How to cook delicious diet food, see the video:

The combination of dietary products makes up a variety of dietary dishes:

Cocktails based on the addition of: cinnamon, carrot, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Kashi: oatmeal, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beetroot, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
Meat dishes: rolls, goulash, meat envelopes, aspic from all varieties of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, cottage cheese and berry cheesecake, tiramisu diet cake; Bread with the addition of bran, yeast-free, rye (use in moderation); Freshly squeezed juices.

"Black" list of products in the diet:

Carbonated drinks;
Alcohol;
Crisps;
Salt;
Sugar;
Mayonnaise;
Cakes, sweets;
Grape;
White yeast bread.

Delicious diet food. Cooking right

Diet food contains many useful properties.

In the process of creating a dietary dish that combines healthy properties and high taste characteristics, an important role is played by the method of its preparation.

thorough washing of vegetables and peeling with a stainless steel knife;
greens are processed in two stages: they are washed thoroughly, then soaked in a large amount of water and washed again;
red cabbage, after removing unusable leaves, is doused with boiling water;
colored - soaked in salted water.

You should completely abandon frying in the preparation of meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and poaching foods:

It is recommended to cook meat and vegetables on an “open” fire (use a frying pan with a wire rack);
The softness and juiciness of boiled products will ensure their preparation in minimally boiling water (characterized by "lonely" bubbles);
Meat, vegetables and fish, baked in special waterproof paper, will retain their beneficial properties and pleasantly surprise you with a delicate and juicy taste;
and vegetables in a pot best retain nutrients, vitamins and trace elements.

Culinary "secrets" to improve the taste of diet food:

To enhance the palatability, food should be cooked in small quantities and at one time;
The use of a variety of spices (garlic, rosemary, oregano, bay leaf, basil, pepper, and more) will help compensate for the lack or minimized use of salt;
Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
The use of various varieties of vegetable oil: linseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: the correct choice of the type of oil for a particular product is the key to a delicious dish;
The more beautiful and original the dish is decorated, the more likely it is that they will want to try it.

5 recipes for a delicious diet

Apple cocktail on kefir is very healthy and dietary.

Properly prepared diet food can be just as tasty and nutritious as food from the "regular" menu.

A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure - and not a gram of extra weight!

Ingredients: one or two apples, a glass of medium (low) fat yogurt, cinnamon - at the tip of tsp.
Method of preparation: peel apples, chop, place in a blender. Pour in kefir and beat until the apple is completely crushed. Add cinnamon to the cocktail.

Beetroot salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g.), salt, black pepper to taste, parsley. Cooking method: boiled beets peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the rest of the ingredients until the consistency of the sauce. Dress the salad with the resulting sauce, garnish with herbs.

Pickle with olives.

Ingredients: for 2 liters. water cauliflower - 200 g, pitted olives - 300 g, bay leaf - 2 pcs., vegetable oil - 2 tablespoons, barley (rice) - 150 g, - 1 pc., potatoes - 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Cooking method.

Excess weight is a common and big problem in our modern society. Just in order to get rid of this excess weight, you should not absolutely refuse to eat or eat unappetizing, healthy foods. After all, you can lose weight deliciously and with pleasure. To do this, you just need to look through simple recipes for dietary main courses, recipes for dietary hot dishes, which are collected for you in this subcategory.

Diet cuisine is a friend of losing weight

Diet dishes for weight loss are the best option to lose those extra pounds, while eating tasty and beneficial for the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, health will be preserved, and a decrease in body fat will please. Kilograms will slowly, but surely, melt.

Wrong thoughts about diet

In the view of many people, diet food is absolutely tasteless food that has to be swallowed with great anguish. This is a fundamental misconception. Diet food involves a menu consisting of dishes with a limited calorie content. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Ways to prepare diet meals

Dietary food somewhat limits the way food is prepared. Options involving frying, including deep-frying, are absolutely unacceptable. But modern kitchen appliances allow you to cook gourmet dishes in other ways.

Very tasty and, moreover, with minimal cost, you can cook diet meals in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with many salads from fresh vegetables and fruits. With the right approach, delicious dietary dishes will make your table festive!

salad recipes

Salad "Freshness"

An effective and tasty way to get rid of extra pounds. A simple salad recipe for those who want to lose weight!

Ingredients:

Beetroot - 200 Gr
Carrot - 300 Gr
Cabbage - 300 Gr
Greens - to taste
Lemon juice - to taste
Olive oil - to taste

Preparation description:
1. Grate carrots and beets on a medium grater, finely chop cabbage and greens.
2. Mix vegetables, season with lemon juice and a little water.
3. Leave the salad in the refrigerator for 30 minutes, then season with olive oil and consume. We don't salt!
Salad for weight loss is ready. Bon Appetit!

Servings: 4

Salad "Metelka"

Magic salad cleans your intestines from toxins like a broom! Hence the name. Delicious and healthy. Replace dinner with Metelka salad for 7-10 days, and you will noticeably lose weight.

Ingredients:

Cabbage - 100 Grams
Carrot - 1 piece
Apple - 1 piece
Beets - 100 Grams
Seaweed - 100 Grams
Prunes - 50 Grams
Lemon juice - to taste
Vegetable oil - to taste

Preparation description:

Grind all the ingredients as you like. Mix in a large salad bowl and season with lemon juice and vegetable oil.
When refueling, be sure to stir often. There are many ingredients, the salad will turn out to be voluminous, but it is necessary that each piece is saturated with lemon juice and vegetable oil. Since these two products help digestion and break down the product into useful trace elements. Bon Appetit.
Servings: 3-4

Salad "Ginger"

This is an incredibly easy weight loss ginger salad recipe that only takes a few minutes to make. The main highlight of the dish is the dressing. If you didn’t have any of the ingredients listed, it doesn’t matter, you can always replace with what is at hand.

Ingredients:

Carrots - 2 Pieces
Radishes - 100 Grams
Ginger Root - 1 Teaspoon
Parsley - to taste
Rice vinegar - 1 teaspoon
Ground garlic - 1 pinch
Olive oil - 2 tbsp. spoons
Maple syrup - 1 teaspoon (optional)

Preparation description:
1. First of all, wash and peel the carrots properly.
2. You need to grind all the ingredients of the salad in the same way, but how is up to you. You can grate, cut into cubes or circles, for example.
3. Next, wash and chop the radish.
4. Peel and chop the ginger root. It is he who promotes intensive weight loss.
5. Wash and dry some greens. In this case, it is parsley, but you can take another. Chop greens and add to salad.
6. There is little left to do: ginger salad for weight loss at home needs to be seasoned. To do this, in a small container, combine olive oil, rice vinegar, maple syrup. Add ground garlic, if desired - ground pepper and a pinch of salt (during diets, it is better to limit its use). Stir dressing properly.
7. Pour into salad, mix. Everything, the dish is ready to eat.

Servings Per Container: 2-3.

Salad "quick diet"

Today we have a quick diet salad for dinner with a mixture of lettuce and mozzarella cheese. Mozzarella has a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all cheeses, it is quite high in calories, usually 280-300 kcal per 100 g, depending on the fat content of the milk from which it was made. See the calorie content on the package, the lower the better. We'll take a small bite to make dinner really easy.

Ingredients:

Salad mix "Arugula and radichio" - 1 pack 100-125 gr.
Mozzarella cheese - 50 gr.
Sauce/salad dressing:
1 st. tablespoons of olive oil
floor st. a spoonful of lemon juice
1 teaspoon French mustard with crushed grains (sold in stores)
1 teaspoon of balsamic vinegar.

Preparation description:

Rinse lettuce leaves with cold water and pat dry with paper towels. If the mix is in a sealed package, this step can be skipped.
Tear large radicchio leaves into small pieces and place them on a serving plate together with curly leaves of arugula.
Slice the tender Mozzarella cheese and scatter on top.

Prepare dressing:

Mix mustard, balsamic vinegar, lemon juice and olive oil.
Pour dressing over salad mix with tender cheese.

Serve immediately! Salad can be enjoyed at any time of the day. If you did everything right, such a dish will contain no more than 250 kcal.

Servings Per Container: 2-3.

Salad with beef and bell pepper

Ingredients:

beef meat - 200 g,
fresh tomato fruits - 1 - 2 pcs.,
fresh fruits of lettuce green pepper - 1 pc.,
head of purple lettuce 1 pc.,
fresh favorite greens,
sea salt,
ground pepper,
olive oil - 3 tbsp. l.,
mustard - 0.5 tbsp. l.,
lemon juice - 1 tbsp. l.

Preparation description:

We thoroughly wash the beef, cook until tender in salted water.
Cool the meat and cut into thin strips.
We clean the onion from the husk and thinly cut with a knife into half rings.
Cut ripe tomatoes into slices.
We wash the sweet pepper, cut it in half and take out the stalk and seeds. Rinse the pepper again and cut it into thin strips.

Making a refill:

To do this, in a bowl, mix olive oil, mustard and lemon juice,
Add a pinch of salt and black pepper.
Mix all ingredients and season.

Salad with beef and bell pepper is served immediately to the table. Bon Appetit!

Servings Per Container: 2-3

Red bean salad with olives

A juicy and bright salad will not leave indifferent adherents of a healthy diet!

Ingredients:

Preparation description:

Cut tomatoes and cucumber into quarters.
Drain the liquid from the beans, cut the onion into half rings, add the olives.
Season with lemon juice, olive oil, pepper and salt.
Sprinkle with chopped parsley. Bon Appetit!

Servings Per Container: 2.

First course recipes

Lentil soup with spinach

Everyone knows about the benefits of lentils, but fresh boiled lentil soup with spinach will satisfy your appetite and satiate your stomach before you even look back. The successful combination of lentils and spinach gives the soup a rich characteristic taste.
Ingredients:

spinach-120 gr.;
a bunch of dill;
celery root-200 gr.;
green lentils - 8 tablespoons;
bow -1 pc.;
sour cream-170 gr.;
hops-suneli-10 gr.;
carrot-1 pc.;
milk whey-180 ml;
salt, sugar;
sunflower oil;

Preparation description:

We wash the lentils. Putting a saucepan (2 l) on the fire and boiling water, throw in the lentils, reduce the fire and boil until half cooked (no more than fifteen minutes).
We clean the carrots and cut them into small strips, or three on a grater.
Cut up the celery root.
We chop dill with parsley and spinach.
Cut the onion into half rings.
Heat up the skillet thoroughly. We spread carrots, onions and celery on a hot pan, adding suneli hops to them, and fry until light golden.
Throw the vegetables into the pot with the lentils.
After pouring in the whey and sour cream, reduce the heat to the maximum and cook for no more than ten minutes.
Salt, also add a little sugar to remove the sourness of the whey, add chopped herbs and mix the soup.
We let it brew under a covered lid, and spill on plates, season with sour cream and croutons or garlic bread

Servings:

Chinese soup with broccoli and fish meatballs

Chinese cuisine is famous for the fact that everything is prepared very quickly. This light Chinese soup with fish meatballs (from mackerel) and broccoli cabbage is no exception, and it takes no more than half an hour to cook.

Ingredients:

broccoli - 250 g;
fresh-frozen mackerel - 300 g;
bouillon cubes - 2 pcs.;
leek - 30 g;
chili pepper - 1 pc.;
chicken egg - 1 pc.;
sea salt, spices to taste.

Preparation description:

So let's start with meatballs. We separate the mackerel fillet from the bones, remove the skin, chop the fish very finely or chop the minced meat in a blender, season with finely chopped leek and red pepper, add a teaspoon of sea salt.
With wet hands we form small meatballs from minced fish. Chinese cuisine is famous for beautiful cuts and small but very beautiful culinary products. Meatballs need to be molded no more than a walnut, steam them for about 3 minutes.
We disassemble the broccoli into inflorescences, cook for a couple of 5 minutes, make sure that the cabbage becomes soft, but retains its green color.
Pour a liter of boiling water into the pan, add two cubes of chicken broth (you can replace it with regular chicken broth if you have a supply), add broccoli to the broth.
We put ready-made fish meatballs and finely chopped green part of leek leaves into the soup. We put the pan on the stove, bring the soup to a boil, immediately remove from heat.
Serve Chinese soup with broccoli and meatballs hot.

Servings: 4

With celery soup

Soup contributes to the normalization of metabolism, and as a result, soup calories are quickly burned, and the body is cleansed. Therefore, if you don’t like diets, but want to lose weight, cook diet celery soup!

Ingredients:

celery - 250 grams,
carrots - 150 grams,
tomatoes - 150 grams,
onion - 1 pc.,
cabbage - 250 grams,
bay leaf - 2 pcs.,
peppercorns - 4-6 pcs.,
salt - to taste (if possible, it is better not to put it at all).

Preparation description:

Peel the celery and cut into small cubes.
Peel the onion, wash and chop finely.
Peel and cut carrots.
Wash and shred the cabbage.
Wash the tomatoes and cut into cubes.
Place all vegetables in a bowl.
Pour in water, put bay leaf, peppercorns, salt and boil for 20-30 minutes until cooked

Servings: 6

Creamy roasted pumpkin soup with garlic

Cream of baked pumpkin soup with garlic is so fragrant and tasty that one serving is rarely enough. The secret of this pumpkin cream soup is in the special preparation of ingredients and the successful combination of spices. Ready pumpkin cream soup will turn out to be very rich in taste, spices will help to strengthen it and grated ginger.

Ingredients:

pumpkin - 400 gr;
garlic - 3-5 cloves;
carrots - 1 small;
onions - 2 pcs;
sweet paprika, ground black pepper - 0.5 teaspoon each;
vegetable oil - 3 tbsp. l;
sugar - 2 pinches;
ginger (grated root) - 1-1.5 teaspoons;
salt - to taste;
water or broth (chicken, vegetable) - 1 liter;
cream or sour cream, herbs - for serving soup.

Preparation description:

We disassemble the head of garlic into cloves, do not clean from the husk. We free the pumpkin from the soft center with seeds, cut off the crust with a thin layer. We cut the pulp into small cubes or plates. We put it in a baking dish or place it on a baking sheet (it needs to be greased with oil). We put in a hot oven, where we bake the pumpkin and garlic for about 20 minutes (until the pumpkin is soft).
At the same time, we begin preparing vegetables for the soup. Cut the onions into four parts, chop into thin strips. We cut carrots into small pieces.
Pour the oil into a heavy bottomed saucepan and heat well. We throw the onion, fry it a little until transparent, add two pinches of sugar so that the onion has a caramel flavor.
Add carrots, stirring, fry vegetables without changing color until soft.
We leave the carrots and onions to stew on a quiet fire, we return to the pumpkin. We take out the form from the oven, check the vegetables for readiness. We do not pour out the juice that stands out from the pumpkin, it will also go into the soup. Let the garlic cool down a bit.
Add spices to the carrots with onions, mix and heat until the aroma is enhanced.
We spread the baked pumpkin to the vegetables. We release the garlic from the husk, also add to the vegetables.
Pour in water or broth, covering vegetables. Salt to taste. Let the soup warm up over low heat. As soon as it starts to boil, we twist the fire to the quietest. Cook the soup for 10 minutes until the vegetables are ready.
At the very end of cooking, we rub peeled ginger root into the future cream soup. This is the case if no one objects to the presence of ginger in the soup. If someone does not like it, then it is better to grate the ginger and add it individually to the bowls when serving the soup.
Strain the soup through a colander. Grind vegetables with a blender, if necessary (if the vegetable puree is very thick), dilute with broth. Pour the contents of the blender into a saucepan with vegetable broth, stir. We taste for salt, adjust the taste if necessary.
You can immediately add cream to the soup and warm it up (do not boil!) Or put cream or sour cream in bowls before serving. Sprinkle pumpkin cream soup with herbs, a pinch of spices and serve with croutons or crackers. Bon Appetit!

Servings: 6

Recipes for hot meat dishes:

Delicious meatballs with buckwheat

If you don’t know what to cook from yesterday’s porridge, which obviously no one will eat, cook cutlets with buckwheat and minced meat. Very tasty, economical and low-calorie dish.

Ingredients:

boiled buckwheat - 1 tbsp.;
minced chicken or meat (beef, pork or combined) - 400 g
fresh or dried dill - 1 bunch
selected chicken egg - 1 pc.;
salt and pepper - to taste
crushed breadcrumbs - for breading
a little vegetable oil to grease the pan.

Preparation description:

Buckwheat must be brought to readiness. If you have ready-made buckwheat, then automatically skip this step. Rinse the buckwheat thoroughly and sort it out. Put it in a saucepan, fill with clean water. Bring to a boil and simmer until tender, about half an hour or less. You also need to cook minced meat if you have meat. Twist it in a meat grinder. It will be tasty and juicy if you take pork and beef in equal parts. But minced chicken will also turn out appetizing and not dry. Then thoroughly wash and chop the herbs. I used dill and green onions. But other types of greenery can also be used.
Mix all prepared ingredients. Beat in 1 large chicken egg or two small ones. Add salt, pepper and garlic to taste. If there is no dried, you can also use fresh, finely chopping it with a knife or passing it through a special press.
Mix the minced meat for cutlets with buckwheat. It should be homogeneous. Stir until it becomes more dense and does not fall apart when forming patties.
Form small balls and flatten them. But you can also make the traditional elongated shape of cutlets. Roll them in breadcrumbs. Instead, you can use wheat flour or crushed oatmeal.
Line a baking sheet or baking dish with parchment paper. Lubricate it with a little vegetable oil. Lay out the cutlets with buckwheat. Preheat the oven to 180 degrees. Cook the cutlets in the oven for about half an hour (maybe a little longer).
In order not to burn, you can cover with foil, and remove 7 minutes before the end of cooking. Then a ruddy crust will appear.

Servings Per Container: 2-3

Pork chops in the oven

Today I suggest you give up fried meat and cook pork chops in the oven. A recipe with a photo will help you avoid difficulties in cooking. Although they are prepared very simply, and even a beginner can handle it.

Ingredients:

pork loin or tenderloin - 500 g;
wine, apple or balsamic vinegar - 5-6 tbsp. l.;
ketchup or tomato sauce - 2 tbsp. l.;
vegetable oil - 3-4 tbsp. l.;
granulated sugar - 1 tsp;
chicken egg of the selected category - 1 pc.;
milk - 100-150 ml salt - to taste;
ground black pepper - a pinch
dried garlic - to taste
crushed crackers (cornmeal) - for breading.

Preparation description:

To prepare chops according to this recipe, you need meat from the ridge of the carcass, that is, loin or tenderloin, with a little fat. From the other part, the chops will turn out to be harsh. Cut the pork into portions.
Gently beat each piece of pork with a kitchen mallet. In order not to tear the chops, you can do this through cling film.
Prepare the marinade. Combine vinegar, ketchup or flavored tomato sauce, sugar, and vegetable oil. Other spices and salt do not need to be added yet.
Stir. I used dark balsamic vinegar, so the marinade is quite dark. But this did not affect the excellent taste of chops.
Place the meat in a container or bowl. Pour in the marinade and spread it evenly over the chops. Cover the container with a lid or tighten with cling film. Leave to marinate at room temperature for 60 minutes. And then rearrange in the refrigerator for a few more hours or immediately proceed to breading and baking.
Whisk the egg into the slightly warmed milk. Add salt and seasonings.
Stir until smooth.
Place the breadcrumbs or cornmeal on a flat plate. Dip each chop in the milk-egg mixture and roll in the breadcrumbs.
Line a baking sheet or large baking dish with baking parchment. Lubricate with a thin layer of vegetable oil. Arrange the breaded chops in a single layer. Bake in preheated oven until done. First, bake at a temperature of 220-200 degrees, after 10 minutes, reduce the heat to 180 and cook for about 10-15 minutes more.
Readiness check on the thickest piece of meat. If clear juice comes out when cut, then the pork chops are ready in the oven. They can be served.

Servings: 6

Meatballs with tomato sauce in a slow cooker

The dish is absolutely unpretentious, but it turns out delicious at home. I have no doubt that your relatives will ask for supplements.

Ingredients:

For meatballs:

For gravy:

onions - 1 large onion;
carrots - 1 pc. medium size;
tomato paste (concentrated) - 40 g;
salt - to taste;
ground black pepper - to taste;
ground coriander - a pinch;
filtered water - 1 glass.

Preparation description:

First you need to boil the rice. Rinse thoroughly under running cold water and boil until tender. Or almost done. The main thing is that rice does not turn out to be porridge. Since a slow cooker will be involved in the preparation of the dish, you can boil rice in it. Especially if you have a pre-installed program for cooking rice. Let the cooked rice cool slightly before adding it to other ingredients.
You will need a lot of onions to make enough for the sauce and for the meatballs themselves. Therefore, take either one large onion, or a couple of small ones. Finely chop the onion and immediately divide it in half so as not to forget.
Wash, dry and chop a small bunch of fresh dill. Greens will make the taste of meatballs more original.
One or a couple (depending on how much you like this spicy spice) garlic cloves, peel and finely chop. Or you can pass through a special crusher.
Mix rice, minced meat, chopped herbs, garlic, ground black pepper, salt, eggs. Knead the minced meat well, beat off so that the meatballs do not fall apart during cooking in a slow cooker.
Form meatballs from minced meat. I make them in the form of small balls.
Roll them in a little flour. Lubricate the multivac bowl with vegetable oil. Set the mode "Frying" for 5 minutes. Fry meatballs on one side for 2.5 minutes and the same amount on the other.
In parallel with frying, you can do the preparation of the sauce. Cut the carrot into thin strips or grate on a coarse grater. There is no particular difference.
Mix it with the previously cut onion set aside. Add tomato paste, salt, ground coriander and pepper. If the pasta is too sour, balance it out with a small pinch of sugar.
Dilute the future sauce with water. Mix thoroughly.
Pour sauce over toasted meatballs. Close the instrument cover. Select the "Extinguishing" mode. Cook the meatballs in the slow cooker with gravy on this program for 20 minutes.
When the signal sounds and you open the lid, you will have tender, tasty and satisfying meatballs with thick tomato sauce ready.

Servings: 6

Chicken zrazy with mushrooms in the oven

It is easiest to cook chicken zrazy with mushrooms in the oven so as not to use excess fats that are undesirable on a diet. Appetizing dishes can be supplemented with vegetable salad and not worry about extra calories.

Ingredients:

1 large chicken fillet;
2 eggs;
1 pinch of salt and a mixture of peppers;
200 g of champignons;
1 tsp olive oil;
1 onion;
30 g of hard cheese with low fat content.

Preparation description:

Wash the mushrooms and cut into slices.
Peeled onion cut into large cubes.
At 0.5 tsp. olive oil, fry the onion over high heat until golden brown, stirring constantly.
We send chopped mushrooms to the onion, salt and pepper - the mushrooms will immediately give a lot of juice, without reducing the heat, stir them constantly until the moisture has completely evaporated.
Add the grated cheese to the mushrooms and mix.
Pass the chicken fillet through a blender and salt.
Add a couple of eggs to the fillet and mix the finished minced meat.
Put a tablespoon of minced meat on a wet plate and put a little cheese and mushroom filling on top.
We cover the filling with another spoonful of minced meat, form a cutlet with wet hands, and then put it on a baking sheet covered with foil (grease the foil with 0.5 tsp of olive oil).
We repeat the procedure, laying out the zrazy at a certain distance from each other.
We bake at a temperature of 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - they will turn pink on top, and take on a light crust from below.
Serve zrazy hot, the dish goes well with a salad of fresh vegetables with celery.

Servings: 4-6

Recipes for fish dishes

Grilled mackerel in the microwave

If you need to cook a dish, as they say, “in haste”, then grilled mackerel in the microwave, the recipe with a photo of which we offer, is just that. Baking fish on the grill is quite easy and simple, and most importantly, very quickly. In addition, this is a fairly inexpensive dish, and today it is important for many families.

Ingredients:

mackerel (large) - 2 pieces;
lemon - 1 piece;
any spices for fish (this master class used a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onion) - 1.5-2 teaspoons
granulated sugar - ½ teaspoon
salt - 1-2 pinches;
ground black pepper - 1/3 teaspoon.

Preparation description:

Mackerel must be rinsed under running water, cut off the head, cleaned and washed well from the inside. Mix all spices in a bowl. Then we generously rub them with the fish both inside and out, and also sprinkle it with freshly squeezed lemon juice.
We leave everything for half an hour so that the mackerel marinates well. Then place the fish on the grill.
Next, we send the prepared mackerel to the microwave. We cook in the “super-grill” mode (double grill) until fully cooked.
After about 14 minutes, grilled mackerel in the microwave will be ready, and will acquire a barely noticeable wonderful crust.
Now the mackerel must be removed from the oven and, before being cut into portioned pieces, let it lie down for just a few minutes.
Grilled mackerel cooked in the microwave is ready!

The main and most important advantage of grilling fish is that excess fat is removed during cooking, which makes it possible to include this dish in the diet category. However, the fish is quite juicy and tender. As a result, you and your family get a healthy, satisfying and low-fat dish with an unusual taste and delicate aroma of spices at the table.

Servings: 4

Steamed fish cakes

This recipe can be safely attributed to the diet, for the children's table is also suitable. Steamed fish cakes are a great way to “unload” after a long holiday. Their nutritional value is quite high, but the calorie content is low. The ingredients were not chosen by chance. Since the hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

2 fish (hake),
200 g salmon belly;
1 chicken egg;
1 onion;
2 sweet peppers;
3 tbsp flour;
0.5 tsp salt;
spices;
lemon and greens - for serving.

Preparation description:

Take two medium-sized hake carcasses and process them. Remove the skin, divide along the ridge line, select the bones.
Also clean the salmon bellies from the skin, check for bones, cut them into pieces.
Put the fillet pieces, salmon bellies, peeled and cut into several pieces of the onion into the bowl of the combine. You can make minced fish with a meat grinder, electric or manual. Of course, the combine will save a lot of time and effort.
Add salt, spices and drive in a chicken egg. In general, it is better to break the egg into a separate saucer to make sure that it is fresh. And then pour into the bowl of the combine.
Add the sifted wheat flour to the bowl.
We begin to grind all the ingredients to a state of homogeneous minced meat. Because of the bellies, it will acquire a delicate pink hue.
Peel and wash the sweet pepper, cut into small cubes. You can take a fresh vegetable or frozen.
Stir the pepper pieces into the minced fish.
Cover the steamer bowl with cling film or foil so that the juice from the cutlets does not flow out during the steaming process. With wet hands form patties and put them in a double boiler. Cover and set the timer to 40 minutes.
After the beep, gently open the lid and let the fishcakes cool down a bit. Then transfer them to a dish, serve with any side dish: vegetables, tomato rice, herbs.

Servings: 4

Salmon baked in batter
e

Ingredients:

Salmon - 500 g
Sour cream - 50
Chicken egg - 2 pcs
Dijon mustard - 1 tsp
Ground paprika - to taste
Salt - to taste
Ground black pepper - to taste

Preparation description:

Cut the salmon into portions.
Season, salt.
Prepare batter. To do this, beat eggs, mustard, sour cream, spices with a whisk.
Dip fish pieces in batter.
Pour into a baking dish.
Bake at 190 degrees for 15-20 minutes.

The recipe for "Salmon baked in batter" is ready, bon appetit!

Servings: 2

Pompano fish with vegetables

The Pompano fish is very similar to the flatfish. This is where the similarity ends. Fish on a vegetable pillow in the oven according to this recipe comes out juicy, soft, it does not smell of the sea, like mackerel.

Ingredients:

zucchini 100 gr;
1 carrot;
1 pompanito fish;
young potatoes 150 rams;
vegetable oil - optional;
black pepper;
lemon;
salt.

Preparation description:

Young zucchini, without peeling, cut into rings.
We cut young carrots in wide strips, for this it is convenient to use a shredder.
If the carrot is no longer young, grate it on a fine grater.
Pompano fish is similar in luster to herring - but it has no smell. Defrost it (you can completely), wash and dry with a paper towel.
Cut off the head with gills, gut. To my surprise, the number of giblets is minimal.
Cut the pompanito fish into large pieces.
Boil new potatoes until half cooked, and regular potatoes until cooked.
In a small amount of water, simmer the zucchini and carrots, cool the vegetables.
Lubricate the form with vegetable oil or pour a couple of tablespoons of water.
Place the potatoes in the bottom of a baking dish and sprinkle with salt and freshly ground pepper.
Lay out a layer of zucchini and a layer of carrots. For beauty, roll the stewed carrots into rings, the taste does not change, but the appearance of the dish will immediately change.
Lay out the fish pieces.
Sprinkle the fish with salt and pepper, if desired.
Bake fish with vegetables for 25-30 minutes until tender. If the skin of the fish is easily pierced with a toothpick, and the broth flows out of the hole, the fish is ready.
Cut the lemon into rings and cut each ring.
Place the lemon between the pieces of fish or on the pieces themselves.

Serve the fish exceptionally hot, with vegetable salad, hearty homemade bread or homemade pickles. Bon Appetit!

Servings: 1

It often happens that a person, having decided to lose weight, rushes to extremes, considering a healthy diet or a diet to be a forced hunger strike, supposedly this is the only way to lose hated kilograms. In fact, this is not true at all.

In no case should a person who is losing weight refuse to eat, so as not to disrupt the hormonal background of the body, breakfast, lunch, and dinner are also necessary. The only thing to consider is that there should be dietary food on the table, it will help with the problem of excess weight, while not harming health, but, on the contrary, strengthening it.

What should be avoided in the diet

Fats, flour and sugar-containing foods are the most high-calorie, so diet food for weight loss excludes them from the diet of a person who decides to lose weight. This is all sweet (cakes, sweets, carbonated drinks and others, which contain sugar), bakery and flour products (pasta, buns, cookies), fatty (lard, sausages, cheeses, mayonnaise) and other products that are not related to this kind of food as diet food.

Diet recipes are actually varied, that is, dietary nutrition in no way means giving up goodies. One has only to remove the above products from the menu, reduce salt intake, as it tends to retain water in the body, and this does not contribute to weight loss. And of course, you should give up alcohol - this drink is not only high-calorie, but also contains sugar, and also causes appetite.

What is dietary food

6. Stewed vegetables, green salad of cucumbers, herbs and olives, kefir, fermented baked milk or any other unsweetened drink.

Salads can be dressed with a few drops of olive oil, low-fat sour cream, classic yogurt. Soups are best cooked without potatoes.

Diet food: dinner recipes

A proper dinner on a dietary diet should consist of natural carbohydrates and proteins. What can you eat for dinner?

Steam cutlets from turkey or lean beef.
Brown rice.
Cauliflower.
Braised fish.
Cabbage cutlets.
Various smoothies from fruits or vegetables.

Based on all of the above, you need to learn that diet food can be very tasty and varied. You don't have to starve yourself to shed those extra pounds.

And in conclusion: how not to overeat before bed

Drink a glass of liquid before dinner, such as water, kefir, or herbal tea. So your body will be satiated and will not require a second meal just before bedtime.
In no case do not drink sweet juices and water, they will only increase the feeling of hunger.
Keep only diet foods in the refrigerator, so you will no longer have the desire to snack on various harmful things.
Brush your teeth after your last meal as a final step. Let this become your habit.
Do not go into the kitchen after dinner unless absolutely necessary.

That's all. Lose weight with taste!

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