Recipes with healthy nutritional calories. Sample menu for the week. Simple low-calorie recipes for weight loss with vegetables

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

Content:

General principles of preparing dietary dishes

Dietary low-calorie dishes for weight loss mainly consist of vegetables, dairy products, not fatty meat, birds, fish. Gentle methods are used for preparation heat treatment: grilling, cooking, stewing, baking. A multicooker, which combines several functions, will be a good help in the household. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.

Basic principles:

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

It is important to avoid store-bought sauces. Even low calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.

Recipes for first dietary dishes

The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets based on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.

In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.

Onion soup with cabbage

Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste

Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Slice onion cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish for low heat until all vegetables are ready. At the end, add pepper, fresh herbs, bay and other spices to your taste.

Diet okroshka

Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.

Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.

Green borscht “Summer”

Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.

Preparation:
Rinse, cut the chicken fillet into pieces, place in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, pour into almost ready soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Main course recipes

Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft varieties wheat. They mainly consist of vegetables, lean meats or poultry, and legumes are welcome.

Chicken diet cutlets

Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper

Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one a raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.

Diet stewed cabbage with liver

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

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

On a note: It is better to fry foods for dietary dishes on coconut oil. It is much healthier and emits less harmful substances when heated.

Ratatouille (oven recipe)

Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste

Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Place the rest on top vegetable mixture from bell pepper, level. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. From natural species Stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.

Important! Whatever low calorie dessert from fruits, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.

Baked Apples with Cinnamon

Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.

Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Using a knife, cut the stub from the back side, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle the cuts ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, bake dessert dish until soft in the oven. Temperature 200°C.

Berry ice cream

Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.

Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Leave for 40 minutes in freezer. Remove, stir quickly, place in ice cream molds, and freeze.

Curd dessert with banana

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

Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel bananas, break into pieces, sprinkle lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid state, you can do this in microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.

Diet salad recipes

For some reason, when losing weight, it is customary to consume in incredible quantities. fresh salads. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace full meals lunch or dinner. The best options for supplements are eggs, chicken, fish, dairy products.

Diet Caesar salad recipe

Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g

Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange beautifully. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, and add salt to taste. Season the diet salad and serve immediately.

Lady salad recipe

Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g

Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. You can replace it with natural yoghurt and stir.

“Cipollino” salad (simple recipe)

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

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

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citrus fruits, herbs, different types tea or low-fat fermented milk drinks.

Water "Sassi"

Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g

Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold purified or spring water, close and place in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.

Ginger green tea

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

Preparation:
You can brew ginger tea in a thermos, a French press (for coffee), or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, it will ruin useful material and gives bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.

Kefir fat burning cocktail

Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper

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

By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, it also gives pleasant aroma, but does not have a lot of beneficial properties and fat-burning effects, like natural cinnamon tree bark.

Video: Fat burning smoothie

Dietary sauces for various dishes

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

Yogurt dressing for salads, meat, poultry, fish dishes

Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste

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

Tomato sauce recipe

Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste

Preparation:
Chop the onion, fry in a teaspoon olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.

Low-calorie pesto sauce for any dish

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

Preparation:
The amount of oil in the diet Pesto sauce is reduced. Therefore, it is important to grind thoroughly juicy greens basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto with dietary dishes of cereals, meat, poultry, and fish.

For the human body, it is extremely important to have a balanced diet and obtain proteins, fats and carbohydrates in sufficient quantity. Without these components, the body will not function normally, and an excess of these substances leads to extremely negative consequences.

If there is an excess of protein, the body does not have time to absorb it; it sinks to the bottom of the intestine undigested and begins to decompose there, releasing substances that are toxic to the body.

Eating a significant amount of fat impedes metabolic processes, which leads not only to obesity, but also inhibits nervous activity. Large amounts of carbohydrates are converted by the body into fat, which also leads to obesity.

Frequent or regular use high-calorie foods that are rich in fat lead to hypertension, the formation of cholesterol plaques, and stroke. Also, consuming a large amount of fat causes the release of free radicals in the body, and they cause the formation of malignant tumors.

Well, let’s not forget about banal obesity, which not only interferes with beauty, but also leads to the development of many diseases associated with weight gain.

But don’t immediately throw the bottle of olive oil into the trash! No matter how great a person’s desire for reduced fat consumption is, it will not be possible to get rid of them at all.

According to the calorie tables, each product contains these components, namely:

water;
carbohydrates;
protein;
fats.

For example: the fat found in fish is polyunsaturated fatty acids (omega 5), they are simply necessary for our body. Nuts (almonds), which also contain fats (omega 6), essential for the functioning of our body.

List of low-calorie foods

Low-calorie foods are those that, according to the calorie table, do not gain 100 kilocalories per 100 grams of weight.

IN meat products this is veal. Low-calorie meat products include:

beef kidneys;
beef liver;
pork heart;
pork kidneys.
lamb kidneys;
lamb heart;

Low calorie protein products- these are some types of fish, both sea and river. This is not a complete list of the low-calorie fish kingdom.

Sea fish:

flounder;
smelt;
icy;
macrusus;
pollock;
navaga;
whiting;
cod.

Freshwater fish:

crucian carp;
carp;
burbot;
river perch;
zander.

Dairy and fermented milk products:

acidophilus milk;
natural yogurt;
curdled milk;
milk;
kefir;
fermented baked milk;
low-fat cottage cheese.

And also vegetables and fruits, by nature they contain few calories, however, there are exceptions. In vegetables, garlic stood out from the list, gaining as much as 106 kcal. In fruits, rose hips and dates are the leaders, gaining 101 and 281 kcal, respectively.

Up to 40 kcal

eggplants – 26 kcal;
zucchini – 27 kcal;
white cabbage – 27 kcal;
onion (feather) – 22 kcal;
carrots – 30 kcal;
cucumbers – 13 kcal;
sorrel – 21 kcal;
pepper – 27 kcal;
radish – 32 kcal;
turnip – 26 kcal;
salad – 13 kcal;
cauliflower – 29 kcal;
radishes – 19 kcal;
tomatoes – 19 kcal;
green beans – 32 kcal;
spinach – 28 kcal.

quince berries – 38 kcal;
cherry plum – 34 kcal;
orange – 37 kcal;
grapefruit – 38 kcal;
lemon – 32 kcal;
tangerine – 37 kcal;
blueberries – 35 kcal;
blackberries – 33 kcal;
cranberries – 38 kcal;
cloudberries – 31 kcal;
sea buckthorn berries – 30 kcal;
currant berries – 39 kcal;

Seafood:

sea cabbage – 5 kcal;
sea cucumbers – 35 kcal.

Up to 70 kcal

onions – 44 kcal;
parsley (root, greens) – 46 kcal;
beets – 47 kcal;

apricot fruits – 46 kcal;
pineapple – 47 kcal;
cherry berries – 48 kcal;
pomegranate fruits – 51 kcal;
pear fruits – 43 kcal;
figs – 55 kcal;
dogwood berries – 45 kcal;
peach fruits – 44 kcal;
rowan berries – 58 kcal;
plum berries – 43 kcal;
persimmon fruits – 63 kcal;
cherry berries – 52 kcal;
mulberry berries – 53 kcal;
apples – 46 kcal;
lingonberries – 40 kcal;
grape berries – 69 kcal;
strawberries – 41 kcal;
gooseberries – 44 kcal;
raspberries – 41 kcal;
blueberries – 41 kcal;
black currant – 41 kcal.

Meat by-products:

beef kidneys – 67 kcal.

grenadier – 60 kcal;
pollock – 69 kcal;
crabs – 69 kcal;

Dairy products:

natural yogurt – 52 kcal;
kefir (fat) – 58 kcal;
milk – 59 kcal;
curdled milk – 57 kcal.

Low-calorie diet foods

boiled rice (brown);
radish;
yogurt;
boiled lentils;
Champignon;
all greens for salads;
cabbage;
tomatoes and cucumbers.

Fiber found in fresh vegetables slows down the process of absorption of carbohydrates and fats in the body, nutrients from food can be better absorbed and not turn into fat deposits.

Low-calorie products from which the salad is prepared will be useful as diet food, only if you prepare the dressing for them yourself. Instead of mayonnaise and sunflower oil for dressing, use lemon or apple cider vinegar.

When planning to lose weight with a low-calorie diet, it is worth remembering that the number of calories should not be less than 1000–1400 per day. Otherwise, there is a risk of serious harm to health. Ideally, the diet should be developed by a nutritionist. Proteins should predominate in such a diet, then weight loss will occur due to the burning of fat, not muscle mass.

Low-calorie menu:

Breakfast: 200 ml of juice (fruit, vegetable), a small cracker.
Second breakfast: tea 150 ml (without sugar), black bread 60 g with meat (boiled, grilled) 60 g, 2 tomatoes.
Lunch: borscht 200 ml, 1 soft-boiled egg, boiled fish 60 gr, boiled potatoes 2 pcs, vegetable salad 100 gr.
Lunch: fruit 150 g, biscuit 40 g.
Dinner: low-fat kefir 200 ml, stale bread 40 g, a teaspoon of jam.

Low-calorie breakfast

You can cook it for breakfast oatmeal by adding there skim milk. You can chop an apple, banana or dried fruits into it: raisins, dried apricots, prunes.

An excellent option is porridge from whole grain and ground: pearl barley, wheat, forge, barley. You can prepare a salad for such porridges or make them sweet by adding honey and fruit.

Low calorie lunch

Most often they prepare the most for lunch hearty dishes. But they can be made even from the most low calorie foods. For example, you can cook eggplants with mushrooms and tomatoes, baked in the oven. Great for them salad will do with beans.

The second option for lunch would be liver with apples in the oven, as well as winter salad from beets, cucumbers and carrots. The recipes for these dishes can be read below.

Low-calorie dinner

The calorie content of such a dinner should not be higher than 350 units. So, this rule corresponds to such dishes as vegetable stew, rice with vegetables, seafood salad, spinach casserole.

All these dishes will have a great effect on weight loss and at the same time saturate the body with all the necessary vitamins and microelements.

Low-calorie recipes

Baked eggplants with mushrooms and tomatoes

Ingredients:

eggplants – 450 gr;
tomatoes – 250 gr;
cheese (hard) – 90 g;
mushrooms – 250 gr;
sour cream – 150 gr;
garlic – 3 cloves;
greenery;
salt.

Preparation:

Wash the eggplants and cut them into slices. Add salt and set aside for 30 minutes so that they are not bitter. Rinse the eggplants with water. Cut tomatoes and mushrooms into slices. Pass the garlic through a press or finely chop it, mix it with sour cream.

Grate the cheese or cut into thin slices. Place eggplants in layers, mushrooms and tomatoes on top. Place sour cream and garlic on top of the tomatoes and sprinkle with cheese. Bake at 180 – 190 °C for 35 minutes.

Baked liver with apples

Ingredients:

beef liver – 450 g;
onions – 4 pcs;
apples (sour) – 300 g;
sour cream – 150 gr;
olive oil – 1 tbsp;
pepper, salt;
baking foil.

Preparation:

Wash and cleanse the liver. Cut into portions, wrap in cling film and beat it off. Salt and pepper. Peel the onion, cut into cubes and fry in olive oil. Peel and seed the apples and grate them on a coarse grater.

Cut the foil into 15–17 cm rectangles. Place the liver, onions, apples on the foil and brush with sour cream. Fold the edges of the foil to form envelopes. Bake for 10 - 15 minutes at 250 °C, then uncover the foil for another 20 minutes.

Low-calorie salads

Winter salad

Ingredients:

beets – 3 pcs;
carrots – 3 pcs;
pickled cucumbers – 3 pcs;
oil (mustard, linseed) – 1 tbsp. l;
green peas – 4 tbsp. l;
onion -0.5 onions.

Preparation:

Boil the vegetables, cool, peel and cut into cubes. Add onion, peas and mustard oil, mix everything. Place on a plate and decorate with herbs. If desired, the greens can be finely chopped into a salad.

Vegetable salad with beans

Ingredients:

tomatoes – 2 pcs;
boiled beans – 0.5 cups;
cucumbers – 3 pcs;
lemon – 0.5 pcs;
onion (medium) – 1 piece;
sweet pepper – 2 pcs;
lettuce (leaves) – 1 bunch;
oil (olive, linseed) – 1 tbsp;
a pinch of salt.

Preparation:

Wash greens and vegetables. Peel the onion and remove the seeds from the pepper. Cut peppers, cucumbers, tomatoes into large slices, tear the lettuce into small slices. Add beans, lemon juice, linseed oil, salt and mix.

Rules for a balanced diet

Dishes must be cooked steamed, grilled or in the oven, without sauces or oil.
You need to drink 1.8 - 2 liters per day clean water. Drinking water before meals will dull the feeling of hunger, which will help reduce the amount of food you eat and remove toxins from the body.
For such diets, the serving of protein and grains is 100 grams, and the serving of fruits and vegetables is 200 grams.
You should not eat apples after meals, they increase the calorie content of the food taken by 10%, it is better to leave the apple for a separate snack.
Eat meals up to 6 times a day.

How to lose weight on low-calorie foods

Get active physical activity for weight loss, while leaving fatty foods in the diet, takes a long time and is not effective. As soon as you step off the treadmill, the body will immediately gain all the spent “wealth” back. But very often, there is simply not enough time for active sports!

Foods that promote weight gain

fruit juices, even freshly squeezed;
sugar;
cakes and pastries;
margarine;
alcoholic drinks;
sweet water;
sausages, sausage;
potato chips;
sausages;
mutton;
breakfast cereals.

It is much more effective, without changing your lifestyle, to change your diet to a low-calorie diet. Lose weight without feeling hungry and don’t exhaust yourself in the gym.

To achieve results as quickly as possible, it is worth doing a fasting day for the body once a week, consuming not 1400 kcal per day, but cutting the diet to 800–1100 kcal. This will not allow the body to get used to the diet and begin to accumulate “reserves” again.

“All is vanity of vanities,” the third Jewish king once said. “All is vanity of diets” - three thousand years later, to paraphrase Solomon, the whole world is going crazy. Inexorable medical statistics force us to reconsider the contents of our plates, pots and refrigerators. Minds and bellies are consumed by a passion for low-calorie recipes. As it turned out, all of them are not only healthy, but also tasty.

Low-calorie recipes are a wonderful “weapon” in the fight for a healthy lifestyle and a slim figure. They help avoid exhausting diets, strict restrictions on food and food choices.

We want to present recipes for low-calorie dishes that will decorate your wholesome, healthy and carefully balanced menu for breakfast, lunch or dinner. And pay attention to a competent choice of products and a detailed calculation of calorie content: all this will leave variety and even your favorite delicacies in your nutrition system.

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violetnotes.com

Low calorie dishes is a special food that contains minimal amount calories and fat. It is best to cook such food in a slow cooker or in the oven. The multicooker appeared in the kitchen space quite recently. But with this unit you can cook almost anything.

1 chicken breast;
2 pcs. bulbs;
bell pepper;
spices.

Wash the chicken breast and season it with spices.
Peel the onion and cut into rings.
Cut the tomatoes into medium cubes.
Place all the vegetables on the chicken breast.
Place the chicken in the bowl and turn on the baking program.
Cook the meat until golden brown.

As a result, you get a delicious dietary dish that can be eaten even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

bulb;
carrot;
zucchini;
tomato;
spices.

The cooking instructions are as follows:

Grate the onion on a coarse grater.
Carefully peel the carrots and cut into cubes.
Cut the green zucchini into slices.
Wash the ripe tomatoes and cut into slices.
Place the ingredients in a special bowl and fill with water.
Turn on the simmer mode and wait about half an hour.
Add a little to the finished dish herbs and spices.

One portion stewed vegetables contains – 65 calories. This dish will be a complete side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare following ingredients:

small carrots;
onion;
a handful of wild rice;
greenery.

The cooking instructions are as follows:

Boil the vegetables and chop in a blender.
Rinse wild rice and cook in a slow cooker.
Place all vegetables in a bowl and add water.
Boil the soup until all ingredients are ready.
Sprinkle chopped herbs on top.

One plate of hearty vegetable soup contains – 60 calories.

Recipes for delicious low-calorie dishes with calories included

Italian soup

Prepare the following ingredients:

onion;
70 grams of peas;
20 grams of low-fat cream;
small piece chicken fillet;
olive oil.

The cooking instructions are as follows:

Peel and finely chop the onion.
Fry the onion and add peas to it.
Boil the chicken fillet until done. We won't need the fillet in the future.
Add meat broth to vegetables and simmer for 40 minutes.
Place the vegetables in a saucepan and cook with the broth, bringing to a boil.
Add a little low-fat cream to the finished soup.

Per serving Italian soup– 73 calories.

Beef stew

Prepare the following ingredients:

lean beef;
bulb;
olive oil;
2 tablespoons of tomato juice.

The cooking instructions are as follows:

Peel the onion and grate it.
Fry the onion until crust appears.
Cut the beef into small pieces.
Boil the beef until tender and add the onion.
pour it out at the end tomato juice and bring to a boil.

One serving of beef stew contains 120 calories.

Diet salad with fruits

Prepare the following ingredients:

100 grams of cherries;
1 banana;
One glass of low-fat yogurt;
Dessert spoon of lemon juice.

The cooking instructions are as follows:

Separate the cherries from the pits.
Peel the banana and cut into large pieces.
Place the fruit in a small bowl and add a little lemon juice.
Place the yogurt in the refrigerator until completely cooled.
Pour the yoghurt over the fruit and mix well.

Per serving fruit salad– 58 calories.

Healthy fruit smoothie

0.5 cups strawberries;
peach;
muesli;
kefir (0% fat)

The cooking instructions are as follows:

Wash the fruit and puree in a blender until smooth.
Add muesli and kefir to the fruit and grind everything to a smoothie.

One serving of fruit smoothie contains 30 calories.

Zucchini and cheese rolls

Prepare the following ingredients:

2 zucchini;
hard cheese;
garlic;
parsley.

The cooking instructions are as follows:

Cut the zucchini into small slices.
Place the zucchini on a baking sheet and bake for 5-7 minutes.
Cut hard cheese into slices.
Place the zucchini on a plate and sprinkle it with cheese, roll it up and pierce it with wooden skewers.
Bake for 20 minutes, temperature 175 degrees.

One serving of roll contains 37 calories.

Lowest calorie recipes with calories listed

Village-style vegetables

1 eggplant;
2 tomatoes;
feta cheese;
olive oil.

The cooking instructions are as follows:

Wash all vegetables and cut into slices.
Cut the cheese into cubes.
Place vegetables and cheese on a baking sheet and bake for 20 minutes at 170 degrees.

One serving of this dish contains 43 calories. Village-style vegetables will become a complete dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

0.5 kg cod;
dessert spoon of mustard;
sunflower oil;
seasonings

The cooking instructions are as follows:

First of all, preheat the oven to 180 degrees.
Place the fish in cold water and dry.
Drizzle a little oil and spread mustard on the fish.
Place the fish on a baking sheet and bake for about 30 minutes.

One serving of fish contains 97 calories.

Mushroom stew

Prepare the following ingredients:

Crimean onion;
red tomato;
several champignons;
spices.

The cooking instructions are as follows:

Carefully clean the Crimean onions and champignons and cut into rings.
Finely chop the red tomatoes into cubes.
Place the vegetables in a saucepan and simmer until tender.

One serving of champignon stew contains 27 calories. This dish is perfect with juicy meat or with boiled fish.

Tender meat in marinade

Prepare the following ingredients:

chicken fillet (200 grams);
spoon of honey;
lemon juice;
garlic

The cooking instructions are as follows:

Prepare the marinade. To do this you need to mix: a little honey, lemon juice and garlic.
Cut the fillet into equal pieces and place in a bowl with the marinade, let rest for about 40 minutes.
Place the pieces of meat into a saucepan and simmer for 1 hour.
Add chopped herbs to the finished fillet if desired.

Per serving chicken meat- 87 calories.

Vegetable puree soup

some pumpkin pulp;
carrot;
several potatoes;
low-fat sour cream.

The cooking instructions are as follows:

Peel the potatoes and carrots. Boil until done.
Wash the pumpkin thoroughly and boil it.
Place all vegetables in a blender and chop.
Add a little low-fat sour cream to the finished puree soup.

One serving of puree soup contains 42 calories. This soup will become great lunch or dinner and will pleasantly surprise you with his bright taste and delicate texture. Your whole family will enjoy eating this creamy soup.

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It is traditionally believed that low-calorie dishes are created only for those who want to lose weight, however, those who care about their health would do well to diversify light menu dishes.

The main thing when choosing low-calorie dishes is their benefits and balance, so these dishes should contain meat, poultry, fish, and dairy products, in short, all the elements to create a healthy diet.

And, of course, you shouldn’t think that low calorie food tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a dish with a low calorie content will be tasty, aromatic and nutritious.

We offer you a wonderful five low-calorie recipes with calories.

Delicious breakfast right in a glass

A good day should start with a proper breakfast.

You can prepare it quickly and drink it straight from the glass.

For two servings take:

a couple of bananas;
a glass of skim milk;
175 grams low-fat yogurt;
a tablespoon of wheat germ;
a tablespoon of natural honey;
a pinch of cinnamon and vanilla.

100 grams of this dish contain only 80 kcal.

To prepare this quick dish, take a blender and chop the bananas into its bowl and add all the other ingredients. Beat everything well until homogeneous mass, pour into a glass, sprinkle cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Salad with grapefruit and shrimp

Shrimp are a godsend for those on a diet - they are low in calories, but very healthy and tasty. And they can be prepared very quickly.

Ideal companions for cold snack Grapefruit and spinach will go with shrimp. 100 grams of this salad contain only 88 Kcal.

The ingredients for this low-calorie dish are as follows:

100 grams of shrimp;
100 grams of grapefruit pulp;
100 grams of cherry tomatoes;
100 grams of fresh spinach;
garlic clove;
half a teaspoon of sesame seeds;
a tablespoon of olive oil and a teaspoon of lime juice for dressing;
salt and pepper.

For the salad, you need to take grapefruit that has already been peeled, membranes and seeds. Heat oil in a frying pan and add a clove of garlic into it.

When it turns golden, remove it from the oil - it will not go into the salad, it only flavored the oil. You need to fry the shrimp on it for a couple of minutes.

Cut the cherry tomatoes into halves and put them in a salad bowl, add grapefruit, shrimp, season with lime juice and oil, sprinkle with salt and pepper, and mix everything. Just before serving, sprinkle the salad with spinach and sesame seeds.

Chicken salad

Chicken breast - great ingredient for low-calorie dishes - there is no fat, but a lot of benefits, this great source squirrel. The breast can be used for a hot dish, or you can make a salad out of it, for example, with apples.

Calorie content – 100 Kcal per 100 grams.

Necessary products for a low-calorie salad:

one chicken breast;
100 grams of Chinese cabbage;
one green apple;
one tomato;
50 grams natural yogurt(low-fat);
2 teaspoons French mustard;
green onions and parsley;
salt pepper;
lemon juice.

Chicken breast bake in the oven and chop, also chop the vegetables. Remove skin from apple and chop.

Place everything in a salad bowl. For the dressing, mix yogurt, mustard and lemon juice, season the salad, add salt and pepper.

Zucchini soup

Vegetables - wonderful products for those who want to lose weight. They are low in calories and full of benefits.

Zucchini is one of them, but it also has other advantages, in particular it has a neutral taste, which can set off and complement the taste of other products. Let's make a puree soup from it with only 19 calories!

Ingredients for low-calorie puree soup:

Chicken thigh;
1 medium zucchini;
1 carrot;
Dried dill, parsley;
Salt pepper.

Make broth from chicken and carrots, remove the meat, and ready broth cook the zucchini, previously peeled and cut into cubes. Add herbs and spices to the soup.

When the zucchini becomes soft, puree the vegetables in a blender. Before serving, add some chicken to the soup.

Sea bass baked in the oven

Fish is an excellent source of microelements essential healthy body. Try to eat fish at least once a week, and if you are on a diet, you can increase your intake, since this product is also low in calories, especially if you choose lean white fish.

Sea bass is ideal. The calorie content of the dish without side dish is only 140 Kcal.

For 1 serving:

1 perch;
Lemon;
3 tablespoons olive oil;
Salt and pepper.

If the fish is purchased whole, then it needs to be cleaned, the insides and head removed. If the fish is already gutted, then you just need to rinse it and blot it with a paper napkin.

Season the fish with salt and pepper inside and out and place in a baking dish. Cut the lemon into thin slices and place them on top of the fish, place a few slices inside.

Sprinkle the fish with oil and place in the oven for 30 minutes at 180 degrees. As a side dish for this fish, you can serve a salad of greens and fresh vegetables, but you should avoid rice, even steamed rice, as it contains a lot of calories.

The list of low-calorie foods can be found in the video.

Many people are surprised that recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are accustomed to take a long time to prepare and are complex. The secret is that low-calorie foods, in principle, do not require lengthy processing or cooking.

This applies to vegetables and fruits, seafood, and grains. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing, which does not require standing at the stove - it’s as easy as shelling pears to bake fish or chicken breast in the oven or cook cereal in a slow cooker.

Another secret of low-calorie dishes is their balance, because with a small amount of calories, the dish should be nutritious, and a person should receive all the necessary vitamins and microelements.

That’s why it’s so important to include both fish and lean meat in your diet. small quantities, And dairy products, and even bread, only whole grain or made from flour with a low glycemic index, for example from fashionable in Lately spelled, which successfully replaces wheat flour.

Also general rule low calorie diet– reducing the amount of not only fat, but also simple carbohydrates and replacing them with large quantity squirrel.

Basic rules for creating a balanced menu:

A person should consume no more than 1500 kcal per day, and no more than 80 grams of fat;
Carbohydrates should only be complex, at least 100 grams per day, and there should be no simple ones at all;
Be sure to drink clean water - up to two liters per day;
Eliminating sugar, including from drinking – drink either water, unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones should be replaced with forbidden ones. This:

Yeast, butter, puff pastry(bread, buns). Replace with whole grain or rye bread or dry bread, biscuits;
Soups with potatoes and cereals. Better vegetable or chicken broth, more better soups puree;
Replace pork, lamb with lean beef and veal, which is better boiled or baked;
You should not eat duck and goose; from poultry it is better to choose chicken and turkey; we also bake or boil it;
Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with low-fat fish (flounder, cod, perch, pollock);
Rice, semolina porridge It is better to exclude and replace with buckwheat, millet, spelt, pearl barley;
Eliminate sweets completely; honey or dried fruits are better with tea.

It is also worth remembering that eating low-calorie foods is contraindicated for some people with certain chronic or acute diseases, therefore, it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to consume fatty fish, and meat and other foods rich in fat.

Interesting recipes low-calorie sweets find out from the video.

In the fight against extra pounds You always have to fight with your appetite. Usually, tasty food is not dietary, and the lowest-calorie dishes in the diet for weight loss are not at all pleasant to the taste. But eating right and enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and use your imagination. There are a lot of tasty and simple recipes that can diversify your .

Recipes for low-calorie dishes indicating calories with photos

Available in dietary cooking one main rule - allow yourself to eat everything, just use low-calorie ingredients for your dishes. Use for weight loss for cooking diet food steamer, grill or oven, and forget about cooking in a frying pan. The basis low calorie menu- This . When losing weight, it is allowed to include lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat in the diet.

It is important for a person on a diet to know that the higher his physical activity, the more for the body It takes calories to keep the body normal. When counting calories while losing weight, keep in mind that:

With age, the body's need for calories decreases.
Women burn fewer calories than men.
Pregnant and breastfeeding women burn more calories.
In children, the daily caloric intake depends on age.
Mental work requires fewer calories than physical work.

Can be used in low-calorie dishes. For this it is advisable to use online calculator on the Internet or start Personal diary calories and enter there the information contained on product packaging. The average number of calories consumed when losing weight is set in the range from 800 to 1500 calories per day. Let's figure out how to prepare delicious dietary dishes from easily accessible and simple products on every day. We offer several recipes instant cooking weight loss dishes with calorie counting.

Salad with shrimp, vegetables and herbs

An easy and nutritious low-calorie dish for weight loss - shrimp salad, which can be served for breakfast or dinner, contains the following ingredients:

170 g large shrimp;
one cucumber;
150 ml one percent yogurt;
a bunch of parsley and dill;
ground black pepper, salt.

Cooking method:

Boil the shrimp in lightly salted water (5-7 minutes).
Chop the greens and cucumber.
Mix peeled shrimp with vegetables, herbs, and spices to taste.
The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low-calorie if you use lean beef, turkey, and rabbit. We suggest including a recipe for low-calorie beef steak, grilled with vegetables, in your diet when losing weight. Ingredients for 4 servings:

650 g beef steak;
2 zucchini;
50 g plums. oils;
one onion;
tsp grated lemon zest;
20 g chili;
spices, herbs.

Cooking method:

Mix pieces of beef, cut into 2.5 cm thick pieces, onion, cut into large rings, and zucchini into diagonal slices.
Add chili, spices, stir, leave for a few minutes.
Mix butter, herbs, lemon zest, and a pinch of salt.
Place the beef on the grill, sear each side for 5 minutes, then set aside.
Grill the vegetables, turning over for about 8 minutes.
Spread the steak with lemon-spicy sauce and serve with vegetables and herbs.
The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

250 g chicken fillet;
one tomato;
2 tsp low-fat sour cream;
50 g cheese;
spices.

Cooking method:

Wash the fillet, cut into thin strips.
Cut the tomato into large rings and grate the cheese.
Add spices to the meat, stir, place on a baking sheet.
Place tomatoes on top and brush with sour cream.
Sprinkle grated cheese on top of all products.
Bake for 40 minutes.
The energy value of the dish is 650 calories.

Recipe for a simple zucchini casserole with minced meat

Ingredients:

3 zucchini;
500 g minced chicken;
one onion;
200 g hard cheese;
3 tomatoes;
2 chicken eggs;
200 g homemade sour cream.
spices.

Cooking method:

Fry the chopped onion and then the minced meat until done.
Grate the zucchini using a coarse grater and squeeze out excess moisture.
Beat eggs with sour cream.
Place in a baking dish in layers: first the minced meat with onions, and then the zucchini.
Fill in egg-sour cream mixture.
Place tomatoes cut into rings on top and sprinkle with grated cheese.
Bake for half an hour at an oven temperature of 180 degrees.
The energy value of the dish is 1450 calories.

Stewed cabbage with potatoes and chicken

Ingredients:

1 small chicken breast;
500 g potatoes;
200 g cauliflower;
one onion;
one carrot;
spices, herbs.

Cooking method:

Cut the onion into half rings.
Grate the carrots.
Fry the vegetables a little sunflower oil.
Slice the chicken breast and add to the onions and carrots, simmer for 10 minutes.
Disassemble the cabbage into small florets, boil in lightly salted water for 5 minutes, place in a cauldron stewed products.
Boil jacket potatoes, peel, cut into slices, combine with all the ingredients.
Salt, pepper, simmer for 15 minutes.
Serve the dish with chopped parsley, dill or other herbs to taste.
The energy value of the finished dish is 1220 calories.

Steamed pumpkin-carrot cutlets

Ingredients:

400 g pumpkin;
3 carrots;
one chicken egg;
100 ml milk;
2 tbsp. l. semolina;
spices.

Cooking method:

Grate the pumpkin and carrots.
Stew the carrots in milk until tender.
Pour semolina into the pumpkin-carrot mixture, stir, cook until tender for about 10 minutes.
Add spices to the mixture, knead the dough, leave for 5 minutes.
Make cutlets from the dough, place them in a steamer for 20 minutes.
The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

1 carp (600 g);
2 cloves of garlic;
lemon juice;
200 g celery root;
spices.

Cooking method:

Sprinkle the cleaned carp with lemon juice.
Lightly fry diced celery.
Place celery in the pan, carp on top, chopped garlic on top, sprinkle with vegetable oil, bake in the oven until done.
Serve the dish with chopped herbs.
The energy value of the dish is 660 calories.

How to prepare dietary sweet dishes for weight loss

In the process of losing weight, you don’t have to limit yourself to sweets. There are many low-calorie dishes that will not only be beneficial, but will also be very tasty. A sweet diet consists of milk salads, fruit cocktails, curd desserts. The main thing is to observe: meals should be taken up to 5 times without snacks. If the feeling of hunger interferes with a full life, then nutritionists recommend drinking mineral or regular purified water. We offer several sweet recipes for weight loss.

Hearty cottage cheese casserole in a slow cooker

Components:

400 g 9% cottage cheese;
2 eggs;
2 medium apples;
2 tbsp. l granulated sugar;
1 tbsp. l. semolina;
Art. l. drain oils

Mix sugar, cottage cheese, eggs, semolina.
Peel the apples, grate them, then add to the curd mass.
Grease the multicooker bowl with oil, then add the mixture.
Cook the casserole for 50 minutes in the “Baking” mode.
The resulting dish has 940 calories.

Delicious milk jelly with kefir

Components:

500 ml 1% kefir;
Art. granulated sugar;
2 tbsp. l. thick homemade sour cream;
1.5 tbsp. l. gelatin.

Pour 3 tbsp into gelatin. spoons cold water, leave to swell for a few minutes.
Place the swollen gelatin on water bath until it becomes liquid.
In kefir room temperature Add sugar and beat thoroughly with a mixer until completely dissolved.
Add sour cream to the mixture, beat for 3 minutes.
Pour in liquid gelatin, beat with a mixer high speed.
Kefir jelly Pour into molds, refrigerate until completely set (4-5 hours).
The finished dish has 180 calories.

Oatmeal cookies for tea

Components:

100 g oatmeal;
100 ml low-fat kefir;
250 g 1% acidophilus;
1 medium apple;
2 tsp honey;
vanillin, cinnamon, candied fruits - to taste.

Fill with kefir cereals.
Let the mixture sit for 40 minutes.
Grate the apple on a coarse grater.
Mix the ingredients.
Bake on parchment for half an hour at an oven temperature of 200 degrees.
The finished dish has 650 calories.

Protein dessert - cottage cheese pie

Components:

300 g 9% cottage cheese;
2 eggs;
350 grams of wheat flour;
1 tbsp. granulated sugar;
150 g plums. oils;
vanillin.

Freeze the butter, then grate it.
Add flour, half a glass of sugar to the butter and grind until crumbly.
Beat the eggs separately, add cottage cheese, vanillin, and remaining sugar.
Mix thoroughly curd mass until smooth.
Place three layers in a baking dish: crumbs, curd mass, crumbs.
Preheat the oven to 180 degrees, bake the cake for half an hour.
The final energy value of the dish is 2570 calories.

Video: low-calorie menu for the day for weight loss

In order to achieve results while losing weight, you cannot eat restrictedly. A low-calorie menu must be balanced, so you must include proteins, fats and carbohydrates in your diet. With this diet, your body will function normally while losing weight. The essence of a low-calorie diet is the strict consumption of low-calorie foods. The advantage of such a menu is the rapid weight loss due to fat accumulation. Watch the video for an example low calorie diet for losing weight per day:

Hi all! Today we will look at an important topic, knowledge of which will allow us to normalize all indicators of the body’s functioning - low-calorie dishes for weight loss with calories indicated.

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

What are the benefits of a low calorie diet?

Stereotypes that healthy foods are not tasty do not bring any benefit to people. A low-calorie diet breaks these conventional beliefs. Let's look at these features.

Why is calorie counting necessary?

The daily menu, naturally, has a certain calorie content. The challenge is that daily calorie content should not exceed a certain limit. This diet is useful for people who are used to constantly monitoring their diet. This is much better and healthier than eating everything and then going on a grueling diet.

A nutritionist will help you accurately count calories and choose the right one for you. this person diet. In this case, the degree of the person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

Rules for counting calories

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

Calorie expenditure is higher in men than in women.
Calorie expenditure decreases with age.
People who work mentally burn fewer calories than people who work physically.
For children, calorie consumption depends on age.
Calorie expenditures among pregnant, lactating and physically active women are approximately equal.

This can be done in several ways.

Using a calculator available on the Internet. Just enter the names of the products in the appropriate lines, and you can quickly get the desired result.
Calorie tables. A table of the lowest-calorie foods for weight loss can also be found on thematic websites. Similar tables are also published in some cookbooks.
Pay attention to product packaging. The energy value per 100 grams is written on them.
Nutritionists advise keeping a special diary of calorie consumption. This work requires accuracy and thoroughness, but the result is worth it. According to experts, this is the best option. This way you can make a list of low-calorie foods for weight loss.

Calorie counting algorithm for ready meals somewhat more complicated.

Write down the names of all ingredients.
Find, by weighing, the mass of each of the products included in this dish.
Find using the corresponding table energy value all products included in this dish.
Calculate the calorie content of each ingredient. To do this, the mass of the product per serving is multiplied by its energy value per 100 grams.
Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of rational nutrition

What needs to be done to achieve good results?

Stock the required set of products in the refrigerator. You need to take care of a set of spices and seasonings in advance.
Plan your menu ahead of time.
To make cooking less time-consuming, prepare semi-finished products.
Buy special kitchen scales, keep a special notebook, and always have a calculator on hand. Make a list of low-calorie foods that help you lose weight. Don't stop there - look for new recipes, discover new products.
Make sure there is water nearby. Increased consumption the water will gradually become good habit and will help you cope with hunger.
If your age is over forty years, start consuming fish oil (preferably in capsules). It allows you to successfully cope with the feeling of hunger.

Consider meals and snacks during work hours. Buy convenient dishes and beautiful food containers. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about dishes that cannot be eaten (or at least in very limited quantities).

“Fast food” with a huge amount of calories that do not bring any benefit.
Sweet and flour dishes.
Margarine.
You need to be very careful with carbonated drinks that contain a large number of Sahara.
Sausages.
Chips.
All alcoholic drinks are prohibited.

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

Are there any disadvantages?

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

Sometimes, due to the low amount of calories, you will feel worse, since all processes in the body require energy expenditure. Therefore, a diet with less than 1000 calories is not suitable for a long time.

Recipes for delicious and healthy dishes for weight loss

Many people are interested in a list of fat-burning foods for quick weight loss. Let's try to figure out on what principle we will build a low-calorie diet.

You cannot completely give up fats. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat is contained in foods such as nuts and vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be products such as cereals and grain breads.

An important part of a low-calorie diet is foods that contain plenty of fiber. There is a lot of fiber in plant foods. It is the basis of a low-calorie diet. The diet should also include low-fat varieties meat, fish, seafood. It is advisable to eat the meat boiled and stewed. The latter, in addition to having low energy value, are well absorbed by the body.

A mandatory component of the low-calorie menu is dairy: low fat or low fat. If you are a fan of fatty cheeses, you need to replace them with less fatty ones. Consumption of cereals and other products with high content starch is welcome.

Cooking technology– baking in the oven, boiling, poaching or steaming. The number of meals should be at least five, in small portions. It is necessary to increase your water consumption to two liters per day. If you are going to replace water with compote or fruit drink, be sure to take into account their calorie content.

Here are some interesting low-calorie recipes that will help you get slim quickly. In addition to them, you can familiarize yourself with the wonderful ones for combating excess weight.

Oatmeal salad

Ingredients:

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

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

Ingredients.

1 beet.
0.5 cups white beans.
1 green apple.
Vegetable oil (olive or sunflower) – 1/8 of a glass.
Lemon juice - half a tablespoon.

Boil the beets until tender, peel them. White beans boil. Peel the apple and cut into small slices. Grate the beets on a coarse grater. Combine apple, beets and beans, season with oil and lemon juice.

Ingredients.

0.5 liters of chicken, beef or vegetable broth.
1 tomato.
1 small onion.
1 clove of garlic.
¼ cup rice (preferably brown variety).
A little vegetable oil for frying

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

Ingredients.

3 pcs. celery.
1 medium sized carrot.
0.5 zucchini.
A little vegetable oil for frying.

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

Ingredients.

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

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

Combine the milk and gelatin mixture with the whipped egg white. Add apples, honey. All that remains is to pour the finished dessert into the molds and leave to cool.

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

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

Always yours, Anna 😉