Mushroom soup with ears. Steamed beef patties

Salads for weight loss and their recipes for every day useful and needed.

But why limit yourself to greenery alone, if everyone has the opportunity to indulge in delicious, and most importantly, a variety of dishes every day!

Over time, food for weight loss and healthy recipes for every day become key in our lives.

During the period of restrictions, we think about it quite often, even look through all kinds of publics with mouth-watering photos with the same fervor with which we used to dream about branded accessories or unique gadgets.

Life Reactor has found for you not just tempting pictures, but delicious dishes that are absolutely realistic to cook on your own without significant loss of time.

Diet dishes for weight loss for every day: incredibly tender soups

Liquid healthy recipes for every day for weight loss pleasantly warm and energizing.

In addition, food in this form is absorbed much easier. Do not deny yourself a delicious lunch even during the sublimation period.

Soup "Cheese Paradise"

1. Processed cheese - 2 pcs.
2. Carrot - 1 pc.
3. Potatoes - 3–4 pcs.
4. Greenery
5. Onion - 1 head
6. Spices
7. Olive oil

Pre-heat the water and start frying: chop the carrots and onions in the usual way and fry with oil.

Halfway through, add finely chopped potatoes, your favorite spices and 50 grams of water to the pan. Lastly, pour the chopped cheese and herbs.

Mix thoroughly to a uniform consistency and let it brew well. This diet recipe designed for weight loss for every day weeks, children love it very much.

Soup "Tomato Fat Burner"

1. Tomato - 6 pcs.
2. Carrot - half whole
3. Greenery
4. Celery root - 1 pc.
5. Onion - 1 head
6. Butter
7. Spices

They are light and also make a great meal in weekdays. Show attention to detail, and you won't have to suffer for a day from restrictions on deloading periods.

Salad "Sunny"

1. Pineapple (fresh) - 5 pieces
2. Chinese cabbage - small head
3. Homemade yogurt - 4 tbsp. l.
4. Corn (canned) - half a can
5. Garlic - 1 clove
6. Lemon juice
7. Spices

Chop prepared cabbage and pineapple. Drain the juice, add the corn here.

In a separate bowl, mix crushed garlic and homemade yogurt. Add seasonings and juice.

All these recipes for weight loss you want to cook for each food, because it is tasty and takes little time.

That in the conditions of the modern rhythm of life is irreplaceable.

Fried Cheese Salad

1. Adyghe cheese - 200 gr.
2. Salad (leaves) - 150 gr.
3. Tomatoes (small) - 150 gr.
4. Dijon mustard - 1 tsp
5. Shrimps (peeled) - 150 gr.
6. Olive oil
7. Spices
8. Lemon

Cheese plays a key role here, so deal with it first.

Cut it into small sticks and lightly fry on both sides. Chop the lettuce into small pieces, you can not bother, and tear everything with your hands.

Layer on top layer by layer: seafood, tomatoes, Adyghe cheese. Dressing: a mixture of oil, salt, mustard, lemon juice.

Salad "Slim"

1. Apple - 2 pcs.
2. Homemade sourdough - 4 tbsp. l.
3. Orange - 1 pc.
4. Cinnamon
5. Carrot - 1 pc.
6. Nuts, raisins (optional)

Grate carrots and an apple on a coarse grater, and cut an orange into small cubes.

Season all this beauty with cinnamon, honey, nuts or raisins. Pour in the starter.

Salad "Beetroot"

1. Rice - 150 gr.
2. Beets - 300-400 gr.
3. Greek yogurt - 3–5 tbsp. l.
4. Zucchini - 1 pc.
5. Oil (hemp or olive)
6. Spices

Boil rice in lightly salted water, it will turn out about 200 grams. Season with oil.

Do the same with beets, grate, add yogurt.

Blanch thin strips of zucchini in boiling water, but immediately after that, cool them so that the color does not fade. Lay out the bottom layer of beets, gently tamping the rice on top.

Salad "Apple"

1. Juicy apple - 1-2 pcs.
2. Sweet pepper - 2 medium pcs.
3. Sourdough - 4 tbsp. l. (without slide)
4. Carrots - 2 pcs.
5. Dill

Peel the apple from everything superfluous, cut into cubes. Grate the carrots, chop the pepper and dill. Pour everything with yogurt.

Tip: eat low GI foods ( glycemic index), the effect of losing weight will be better. Apples, beets, cabbage are ideal.

Lenten dishes: lose weight at double speed

Do you think they can't be really tasty? Wrong!

These are the "cleanest" foods, prepared without a drop of excess fat.

Peppers stuffed "Vegetable"

1. Carrot - 1 pc.
2. Red cabbage - 150 gr.
3. Tomato - 1 pc.
4. Bulgarian pepper - 4 pcs.
5. Garlic - 2-4 cloves
6. Dill, basil, celery - a couple of sprigs
7. White cabbage - 200 gr.
8. Seasonings - to taste

Wash, peel the pepper, cut in half. Two types of cabbage, carrots, one clove of garlic, chop salt and sprigs, then stuff pepper with mass.

For the sauce, grind the tomato, the rest of the garlic, salt, oil, spices. Mix everything well.

Lay out the prepared peppers and pour over the sauce.

Roasted Carrots with Lime Peel

1. Carrots (young) - 550 gr.
2. Lime zest - from 2 pcs.
3. Garlic - 7 cloves
4. Butter
5. Sea salt
6. Black pepper
7. ground chili

Mix raw carrots with garlic, oil and seasonings. Fill the container with parchment and lay out the vegetables.

Bake until golden brown at 200°C . Then drizzle with lime juice.

stuffed mushrooms

1. Brown rice - 3 tbsp. l.
2. Champignons - 14 pcs.
3. Sweet pepper - 1 small
4. Onion - half head
5. Sunflower oil
6. Spices

Remove a leg from each mushroom, fry in a pan with butter on both sides.

Dip the resulting paper towel. Excess water should drain. Mushroom legs, onion, pepper chop and also fry.

Prepare the rice and add it to the composition, mix and stuff the mushrooms.

1. Onion -1 pc.
2. Mushrooms - 150 gr.
3. Chickpeas (dry) - just over a cup
4. Greenery
5. Spices

Soak the legumes in the evening, and boil them in the morning. Peel the onion and mushrooms and fry with spices until golden brown.

Add chopped greens and chickpeas.

Citrus and almond salad "Rostok"

1. Grapefruit - half a large
2. Orange - one fruit
3. Wheatgrass juice - half a glass
4. Orange juice - half a glass
5. Almonds - a handful of petals

Chop grapefruit and orange. Throw wheat sprouts into a blender and beat. Mix everything, sprinkle with almonds.

Tip: always boil chickpeas in several waters. It will have a pleasant aftertaste.

Desserts: little joys without extra centimeters at the waist

It is impossible to completely refuse deliciousness! There is nothing wrong with a little dependence on sweets, the main thing is to keep the inner "dragon" in check, giving preference to exclusively natural dishes.

Ice cream "Low-calorie"

1. Cottage cheese (1%) - 70 gr.
2. Fresh banana - 150 gr.
3. Raisins - 15 gr.
4. Kefir (1%) - 140 gr.
5. Berries
6. Dried apricots
7. Berries
8. Cocoa

Beat everything with a mixer until the same consistency, place in molds and put in the freezer until completely solidified (about 4 hours).

Do not leave overnight, fruits may freeze and lose their beneficial features and taste.

Diet Chocolate Cheesecake

1. Milk 1% - 100 gr.
2. Gelatin or agar-agar - 15 gr.
3. Cottage cheese (low-fat) - 350-400 gr.
4. Cocoa - 50 gr.
5. Honey - 20 gr.

Soak the gelatin in water for forty minutes, then drain the rest of the liquid and leave it on low heat.

Add all the remaining ingredients here, beat with a blender, arrange in molds and refrigerate.

After freezing, you can eat!

banana pancakes

1. Milk - 50 gr.
2. Banana - 3 pcs.
3. Oatmeal - 100 gr.
4. Salt - a pinch
5. Oil - a few drops

Mix milk, bananas, flour and beat everything well until smooth. Salt.

Get a "sour cream" consistency. Fry the pancakes in the usual way in a pan with a drop of oil.

Sweets "Raffaello"

1. Cottage cheese (fat-free) - 200–250 gr.
2. Almonds - 15–20 pcs.
3. Honey - 3 tbsp. l.
4. coconut flakes

Mix honey and low-fat cottage cheese together. Form balls, put a nut inside each.

After that, roll the sweets in coconut flakes. Let cool for about 2 hours.

Sweets "Incredible prunes"

1. Bitter chocolate - 180 gr.
2. Prunes (choose firmer) - 10 pcs.
3. Walnuts - 70 gr.
4. Lemon - half
5. Raisins - 50 gr.

Do not be afraid of such high-calorie ingredients. This sweet is very satisfying and you simply cannot eat more than two sweets.

They are very useful and completely satisfy cravings for such products.

Wash prunes. Gently open each and place on a flat surface. In a blender, mix nuts, lemon zest, raisins. Prunes are stuffed with the mixture.

Melt the dark chocolate, dip each prune in it and put in a cold place for several hours.

Tip: madly in love with sweets? Replace cakes with dried fruits and the figure will thank you!

To bring the figure in order and at the same time not to starve is quite real. A well-thought-out balanced proper nutrition and a menu for a week for weight loss will help, which implies a diet of 1500 kcal per day. And to be more precise, calorie corridor - from 1400 to 1500 kcal.

The same opinion, judging by the test, is shared by most of our readers.

Why exactly 1400-1500?

In general, such a calorie content is not a panacea, as we know, everything is individual and depends on height, weight, age, lifestyle and gender. The older, shorter and thinner a person is, the fewer calories you need, and vice versa.

Typically, this rate is suitable for a girl of average height, middle age, with a body weight of 60 to 80 kg, subject to a couple of light workouts in the gym.

How much weight can you lose and how fast?

Most actual question- numbers.

If you don’t mow, follow the drinking regime and go strictly according to plan, then I guarantee you will lose 10 kg in 3 months! Moreover, 10 kg of fat will go away!

Weight loss will look something like this: 2-3 kg in the first or second week, and then 300-400 g each next.

Yes, there will be jumps, there will be “plateaus”, but be guided not only by the scales - the volumes will steadily decrease!

A balanced menu of 1400-1500 kcal per day can also be used to lose 2-3 kg for some event. Of course, I don’t welcome this, but it’s still better than strict diets, after which there is a steady return to the previous numbers.

For example, now there are 3 weeks left until the New Year! And if you buy groceries right now and eat only what is on the menu, then you will definitely see minus 4-5 kg ​​on the scales on December 31.

But the most important thing is not even that! Already in 3 weeks of such a diet you will get used to it, It's not for nothing that they say that a habit is formed in 21 days!

Briefly about the principles of the pp-menu for weight loss

Once you understand the principle, get used to the multiplicity and volume of servings, you can make a continuation yourself.

The first day

Well, with the beginning of a new life!

Breakfast

Oatmeal with berries, cottage cheese, coffee or tea, of course, without sugar. Add stevia powder or liquid to oatmeal.

In general, stevia powder is an excellent sahzam that you can add to any dish. It has no calories, it is natural and quite saves when you want a sweet

Porridge is easy to cook: 3 tbsp. bring the flakes to a boil in a glass of a mixture of water and milk (50/50), add a little salt, mix, turn off.

Coffee \ tea, a piece of low-fat cheese, for example, suluguni (25% fat) - 30 g

KBJU: 357/15/9/56

Snack

Ingredients for 1 person take 2 times less!

KBJU: 250/16.7/18/3

Snack

Fruits (1 small each, grapes - 100 g): banana, apple, pear, grapes. You can make a salad of their fruit, or you can just eat it like that. Coffee Tea

KBJU: 259/3/0.6/60

Dinner

Buckwheat with (about 300 g of garnish and 100 g of gravy), cucumber or tomato.

KBJU: 305/21.5/5.2/44

afternoon tea

Sandwiches with pate (three loaves or slices of bread, each with 1 tbsp. pate), tea.

KBJU: 244/24/5.2/25.5

Dinner

(serving - about 300-350 g), a glass or fresh vegetables.

KBJU: 330/55/5.3/15.2

Total per day: Proteins 120g Fats 34.3g Carbohydrates 147.7g 1388kcal
B-G-U:
35% – 22% – 43%

Day #6

Let's start the day with a chocolate treat.

Breakfast

Banana-chocolate oatmeal (already prepared on the second day), coffee or tea, a piece of suluguni 30 g.

KBJU: 357/15/9/5

Snack

Salad of carrots (1 large), raisins (1 tbsp, pre-steam with boiling water for 10 minutes, rinse well), apples (1 large). We fill 2 tsp. sour cream (fat content 10-15%). Coffee.

KBJU: 231/4.5/2.7/47.4

Dinner

Buckwheat soup (you can take pearl barley, bulgur, brown rice, lentils - whatever you like) with meat. We cook in the same way as chicken with vermicelli, but without the egg. I advise you to cook again for a couple of days. A slice of bread with the same slice of low-fat cheese. Do not forget - a serving of soup is about 300-350 g!

KBJU: 405/38/8.6/45

Snack

Cottage cheese (150 g), mix a grated small apple, sprinkle with cinnamon. You can add any sahzam without calories. Green tea.

KBJU: 267/25.4/13.5/11

Dinner

Which is ideal for dinner - light, satisfying and tasty. A serving is 350 g, so you won’t be able to starve.

KBJU: 256/28/10.5/10.5

Total per day: Proteins 111g Fats 44.5g Carbohydrates 169.6g 1516kcal
B-G-U:
29% – 26% – 45%

Day #7

Weigh yourself before breakfast today! What is the minus on the scales?

Breakfast

Today there will be a protein breakfast again - an omelet with vegetables and cheese.

Let me remind you - take products 2 times less! Tea or coffee.

KBJU: 250/16.7/18/3

Snack

A variety of fruits that you can eat just like that, or you can make a salad. 1 small apple, banana, pear.

KBJU: 259/3/0.6/60

Dinner

If you cooked enough soup yesterday, then today we don’t cook dinner, but eat up what we have.

KBJU: 405/38/8.6/45

Snack

50 grams of any nuts - walnuts, cashews. Maybe peanuts.

KBJU: 275/13.2/22.6/4.9

Dinner

For the evening, I suggest stewing cabbage with chicken breast.

KBJU: 351/39/18/12

Well, aren't you hungry?

And how delicious!

As you can see, this is not at all sample menu and very detailed!

If you have any questions, please clarify, ask in the comments, I will answer within 2-3 hours.

Buying for the week

All of the dishes listed above are usually from affordable products that are not difficult to find on store shelves. To make it even easier for you, here grocery list for the week:

• chicken fillet - 1 kg
• low-fat sea fish (hake, pollock, etc.) - 1 kg
• chicken liver - 0.5 kg
• tuna in own juice - 1 jar
• low-fat cheese, preferably 2-3 grades to make it tasty. A couple of pieces of 100-150 g will be enough not only for you, but also for home
• any nuts - 200-300 g;
• vegetables - cabbage, onions, carrots, Beijing, a couple of cucumbers and tomatoes;
• fruits (apples, pears, bananas, grapes) - see for yourself here, if you take only for yourself, then 0.5 kg each. Not enough, better buy at the end of the week so that it is fresh;
• small piece of red fish.

You will also need cereals and pasta from durum wheat, oatmeal, milk, vegetable oil, spices and seasonings, cinnamon, vanillin, cocoa powder.

You will then see for yourself that this entire list of products will cost less than a regular meal for a week with sausage cookies. That is, you not only lose weight, become healthier and more energetic, but also save money.

Chocolate? Dieting? Yes! And Olivier, herring under a fur coat and lollipops! Eat what you like and lose weight! Choose from 10 options delicious menu and lose up to 6 kg in just a week!

Eating tasty and losing weight is the dream of every person who wants to lose weight. A dream can become a reality, because there are a lot of delicious techniques that will bring you closer to the cherished figure on the scales.

Whatever diet for weight loss you choose, there is certain rules to help you get the best results. A meal plan will be much more effective if:

1. Drink up to 2 liters of pure water per day. At the same time, the first 200 ml should be taken on an empty stomach in order to start the metabolic process.
2. Refuse sweet coffee, tea, compote. Refined sugar during a delicious diet is completely prohibited.
3. Arrange 5 meals, with the last 3-3.5 hours before going to bed.
4. Avoid preservatives, as they greatly increase the calorie content of the product.
5. Eat a minimum of salt, because it retains fluid in the body.
6. Go in for sports, visit baths / saunas, do body wraps.
7. Walk daily on fresh air And don't use the elevator.
8. Say "basta" to fast food, chips, crackers.
9. Exclude from the diet white bread, rich pastries, polished rice.

Contraindications

Pregnant and lactating women, adolescents will have to abandon such a nutrition program. In the presence of chronic diseases, it is also necessary to refrain from the event. Before starting a diet, be sure to consult a specialist!

Menu

A tasty diet can last from 3 to 7 days. You yourself have the right to choose its duration, depending on how many centimeters you want to reduce volumes. So, in 3 days it will be possible to lose up to 2.5 kilos, in a week it really becomes 3-5 kg ​​lighter. Considering that you will not have to starve, you will agree that the result is excellent.

For 3 days

The shortest program takes only 3 days. During this period of time, it often takes up to 2.5 kilograms. The basis of the diet of the diet is eggs, cheese, meat, fruits, vegetables, honey is allowed to sweeten the menu without harm to the figure.

Approximate diet

Breakfast is the same:

• soft-boiled eggs - 2 pcs.;
• green tea with lemon and honey.

A similar morning drink is allowed to drink before bedtime.

First day

• Lunch: hard cheese - 3-4 slices; unsweetened coffee with milk.
• Dinner: vegetable soup; Apple; tea.

• Lunch: minimum fat cottage cheese - 200 g with honey; coffee.
• Dinner: boiled turkey - 160 g; salad of cucumbers and herbs.

• Lunch: Gouda cheese - 90 g; a couple of loaves; tea or coffee.
• Dinner: egg "in a bag"; fruits.

For 5 days

If you want to lose up to 4 kilos, then a five-day program is perfect for losing weight. There is an opinion that the beautiful Claudia Schiffer adheres to this particular technique, whose figure is a reference figure for many.

The golden rules for this delicious diet option are:

1. Arrange 5 meals every 2.5-3 hours.
2. Eat small meals.
3. The last meal should be no later than 3 hours before bedtime.
4. Include in your diet healthy foods i.e. lean dairy products, fruits, vegetables, lean meat, rice and fresh juices.
5. Drink a lot, preferably plain water without gas, a cup of black coffee without sugar and a couple of cups of tea are allowed.

We offer several menu options, practice one of them daily or alternate.

Breakfast options:

1. A couple of slices of hard cheese, a slice of Borodino bread, coffee.
2. Egg, coffee.
3. Omelette, invigorating drink.

Lunch ideas:

1. Grilled chicken fillet with vegetables.
2. Slice of homemade ham vegetable mix.

Afternoon snack:

1. Half a pack of low-fat cottage cheese, tea.
2. 30 g feta cheese, coffee.
3. 30 g tofu, herbal decoction.

Dinner menu:

1. Beef steak with vegetables.
2. Rabbit stewed with vegetables.
3. Grilled fish with steamed vegetables.

Before going to bed, it is not forbidden to drink a little one percent kefir.

For 7 days

You probably cannot find another diet that will allow you to lose 2-4 kilograms in a week, while allowing you to eat even Olivier. To get the maximum result, be sure to follow the basic rules of a delicious diet already suggested above.

There should be 7 meals a day, so divide the indicated provisions into 7 equal portions.

Monday: 4 glasses of diet Olivier (we will share the recipe below).

Tuesday: 7 meatballs, shredded cabbage with cucumbers and tomatoes, flavored with olive oil.

Wednesday: 4 cups salad "Herring under a fur coat."

Thursday: 2 cups of buckwheat, steamed with a liter of boiling water, with vegetable sauce.

Friday: traditional seafood salad.

Saturday: 2 liters of your favorite soup, 3 slices rye bread.

Sunday: fresh vegetables and fruits (however, bananas and grapes should be avoided) in unlimited quantities.

Diet Options

The proposed weight loss programs are certainly tasty and effective, but there are several more types of diet that will surely appeal to many losing weight.

Chocolate for quick weight loss

Chocoholists, if they want to lose a few kilograms, do not need to give up their favorite treat at all. There is an effective express diet, based on the diet (or rather, the only permitted product) is dark chocolate.

The duration is a week, but a solid plummet is fixed already on the third day of the event, in total you can lose up to 6 kilos.

The daily serving of chocolate is 100 grams. Give preference to natural black without various additives. If desired, eat it at a time or, more optimally, divide it into several meals. Addition to the dessert will be a cup of black coffee. It has been proven that this drink speeds up the metabolism, and therefore leads to more intense weight loss. Alcohol, soda, fresh juices and lemonades will have to be abandoned, as well as fruits and vegetables. It is not only possible to drink ordinary water, but it is necessary and at least one and a half liters, but not earlier than 2 hours after eating chocolate.

Attention: the diet has many contraindications. You should not practice it for women during pregnancy and lactation, hypertensive patients, diabetes mellitus, allergies to cocoa beans, liver diseases and cholelithiasis.

For sweet tooth

As a rule, most methods prohibit the use of sweets, but there is one that is sure to please lovers of sweets. The diet lasts 2 weeks, during which you can lose up to 8 kg.

In the first 7 days, you should eat only lollipops in the morning, afternoon and evening, and also drink at least 2 liters of water. Buy vitaminized lozenges at the drugstore. In the second week, have a full breakfast - eat cereals on the water, boiled eggs, toast with cheese or other healthy dishes. The daily and evening menus are the same - lollipops.

Attention: the diet is unbalanced, so the use of calcium in the form of tablets, low-fat cottage cheese or milk is a must! This technique is contraindicated in diseases of the liver, gastrointestinal tract, including gastritis and ulcers, as well as metabolic disorders. Remember to brush your teeth regularly to prevent cavities.

For strawberry lovers

It would be unfair not to include the strawberry diet in the review of the most delicious weight loss diets. The duration of the event is only 4 days, for which it takes up to 3 kilos.

sample menu

First day

• Breakfast: chopped strawberries (200 g), apples (100 g) and bananas (100 g), seasoned with honey and natural yogurt.
• Lunch: 100 g of strawberries mixed in a shaker, the same amount of skimmed milk, 3 tablespoons of still mineral water and a teaspoon of honey.
• Lunch: chopped 300 g boiled white asparagus, 150 g boiled turkey, the same amount of strawberries and fresh cucumber flavored with a sauce of lemon juice and olive oil and sprinkled with pine nuts.
• Dinner: assorted 300 g of boiled potatoes, 100 g of strawberries, 50 g of cottage cheese, the same amount of fat-free natural yogurt and 30 g of herbs, sprinkled with lemon juice.

• Breakfast: cottage cheese mass with strawberries (200 g), a couple of slices of whole grain bread.
• Lunch: blended berry (150 g), fresh pineapple (50 ml) and low-fat yogurt (50 g).
• Lunch: pancakes with strawberries (the recipe will be below).
• Dinner: a mix of lettuce leaves (200 g), strawberries (100 g), half sweet pepper, half a tomato, poured with a sauce of 2 tablespoons of low-fat cottage cheese, the same amount of lemon juice and 30 ml of low-fat yogurt.

• Breakfast: smoothie of 75 g of berries, a tablespoon of apple juice, 50 ml of whey, a couple of tablespoons of oatmeal and 100 g of one percent cottage cheese.
• Lunch: 150 g of berries, crushed in a blender with half a glass of kefir and 10 g of honey with a spoon of honey.
• Lunch: chopped berries (150 g), melon pulp (250 g) and ham (30 g) with a sprig of mint.
• Dinner: vegetable stew with strawberry sauce (we will tell below how to cook).

Fourth

• Breakfast: berry (100 g), cheese (50 g), a couple of slices of whole grain bread.
• Lunch: strawberry salad (120 g), half an orange, half an apple, a teaspoon of honey and 1/2 cup whey.
• Lunch: baked cod fillet (100 g), assorted strawberries and lettuce, sprinkled with mustard.
• Dinner: chopped strawberries, carrots, celery (100 g total) and bell pepper under a dressing of 50 grams of fat-free cottage cheese and a couple of tablespoons of low-fat sour cream.

Effective "Minus 10 kilos per week"

A lot of quite effective systems have already been proposed above, but there is such a delicious diet with which it will not be difficult to lose weight and lose up to 10 kilos in a week and at the same time cleanse the body of toxins and toxins well. Keep in mind: the result depends on a lot of factors, including the initial weight, the individual characteristics of the body and how strictly you follow the recommendations.

Monday - drinking: drink unlimited amounts of water, herbal and black tea, low-fat kefir and milk, fresh juices, compote, broth. The only rule is that you can not eat sugar and salt.

Tuesday - vegetable: you can eat any vegetables to the full, but potatoes should be discarded. Eat stewed and steamed vegetables, use them in salads, but use only lemon juice and / or a minimum of olive oil as a dressing.

Wednesday - drinking: menu as on Monday.

Thursday is fruity: indulge in fruits. Eat more oranges, grapefruits and pineapples, which are considered excellent fat burners. Bananas and grapes should be avoided.

Friday - protein: eat lean boiled meat (beef, rabbit, chicken, turkey), soft-boiled eggs, yogurt and kefir are allowed. And of course, drink plenty of water.

Saturday is drinking: we believe you have already guessed what you should “eat”.

Sunday

• a couple of boiled eggs.

• apple or orange.

• soup cooked in a weak meat broth.

• vegetable platter flavored with vegetable oil.

For high cholesterol

When cholesterol is high in the blood, food restrictions are indispensable. Special diets have been developed that will help you lose weight and at the same time normalize cholesterol levels.

Fundamental rules:

1. Drink at least 2 liters of plain water. Instead of the usual black drink green tea. Consume herbal decoctions based on mint, motherwort, red clover, buckthorn, hawthorn, wild rose.
2. Give up fried foods, give preference to boiled, stewed and steamed.
3. Consume a lot of fiber, because it helps to eliminate cholesterol. It is found not only in vegetables and fruits, but also in wheat, brown rice, oats and buckwheat.
4. Include steamed, boiled and/or baked fish in your diet.
5. Be sure to eat low-fat dairy products.
6. Eat citrus fruits, they strengthen blood vessels. High-quality red wine will also help maintain blood vessels in good shape, garlic and onions are also useful for them.
7. Drink a teaspoon of olive oil on an empty stomach.
8. Have porridge for breakfast.
9. Don't neglect your gym workouts.

Prohibited Products: margarine, pork fat, refined oil, sausages, ketchup, mayonnaise, fast food, confectionery, including sweets, canned food, carbonated drinks.

Occasionally it is allowed to indulge yourself: fatty meat and / or milk, caviar, shrimp, sweets.

Healthy foods: fish, white meat, unrefined vegetable oil, grain bread, cereal cereals, nuts, fruits, vegetables, berries, dried fruits.

Power scheme

• omelette;
• shredded cabbage drizzled with olive oil;
• a serving of boiled brown rice;
• Orange fresh.

• boiled chicken fillet;
• green salad.

• cottage cheese casserole.

• a glass of low-fat sour-milk drink.

Methodology of Olga Medin

Starvation and exhausting workouts do not always give results when losing weight. Often, on the contrary, severe restrictions provoke an accelerated set of fat - everything that is eaten is immediately deposited on the waist and hips for future use, so that the body has somewhere to draw energy from, because it does not know that the hunger strike was a temporary measure. And only proper nutrition always gives a positive result. and even when returning to the usual way of life, kilograms will return with a little desire. Nutrition specialist Olga Medin has developed unique system which will allow you to lose weight quickly and comfortably.

The program is great for:

• people who for some reason are prohibited from physical activity;
• those who have a constant lack of time;
• desperate people trying in vain to lose weight.

The essence of the technique is that the body receives the required amount nutrients with minimal calorie intake(maximum - 1500 kcal). Thus, you lose weight safely and effectively.

• 655 + 9.6 * weight (in kg) + 1.8 * height (in cm) - 4.7 * age (in years)

Multiply the resulting amount by the activity coefficient:

• 1.2 - sedentary lifestyle;
• 1.38 - weak workouts up to 3 times a week;
• 1.56 - intensive training in the gym up to 5 times a week;
• 1.73 - daily heavy physical activity;
• 1.95 - intense physical activity 2 times a day.

The result is the daily calorie intake. If you subtract 20% from this number, then the weight will go away. When you want to gain weight, then the resulting figure must be increased by 20%.

What is the BJU norm? Proteins and fats should be consumed at 30% of the calorie intake, replenish the rest with carbohydrates.

Take 2 teaspoons of flaxseed oil daily on an empty stomach with plenty of water. It contains valuable Omega-3 and Omega-6. Be sure to arrange snacks - eat one apple between meals.

Menu

Monday and Tuesday

• Breakfast: a quick curd pie with cherries.
• Lunch: shells with minced meat.
• Dinner: zucchini stew with chicken fillet.

Wednesday and Thursday

• Breakfast: wheat milk porridge with pear.
• Lunch: meat pancakes with potatoes and herbs.
• Dinner: salmon with vegetables in foil.

Friday and Saturday

• Breakfast: cottage cheese pudding.
• Lunch: pasta in cream sauce.
• Dinner: Milanese chicken breasts.

Sunday

• Breakfast: fried eggs with suluguni.
• Lunch: rolls with fish and vegetables.
• Dinner: salad of zucchini, mushrooms and radishes.

Protein

These weight loss techniques are quite popular among those who want to reduce the waist and hips. It has been proven that most of the proteins that enter the body are used to build new cells, and only the remainder is transformed into fat. Their main sources are meat, fish, eggs, dairy products, and they form the basis of the menu. There are several options for a protein diet, we decided to offer a couple of three-day ones.

For those who are not contraindicated in eggs

Breakfast is the same:

• a couple of chicken eggs;
• a cup of green tea with lemon and honey or black coffee.

It is not forbidden to have fruit snacks, as well as drink a glass of kefir between meals or before bed.

First day

• Lunch: low-fat cheese - 100 g; morning drink.
• Dinner: vegetable soup; a slice of Borodino; Apple.
• Before bed: tea.

Second day

• Lunch: dietary cottage cheese - 300 g; coffee with honey.
• Dinner: baked fish; vegetable salad;

The third day

• Lunch: Cheddar cheese - 150 g; a couple of whole grain toasts; vegetable mix.
• Dinner: breakfast menu + favorite fruits.

Another option for a protein diet

The first day

• Breakfast: a couple of eggs "in a bag"; green tea.
• Dinner: tomato juice- 250 ml; vegetable platter with olive oil; a slice of Borodino.
• Dinner: vegetable broth; fruits.

• Breakfast: fat-free kefir.
• Lunch: fish baked in foil; herbal decoction.
• Dinner: soft-boiled egg; a couple of pears.

• Breakfast: scrambled eggs; grated carrots with lemon juice; a couple of slices of cheese.
• Lunch: boiled chicken fillet - 150 g; cabbage salad.
• Dinner: cottage cheese - a pack; kefir - a glass.

Between meals, eat fruit and drink plenty of clean water!

Fruit diets

Many people who have practiced such an event at least once speak about the effectiveness of fruit techniques. Some say that in a week of the diet they lost 3-5-7 kilograms, while hunger did not bother, and the mood was always excellent, because fruits are a source of the hormone of joy.

The benefits of a fruit fat burning program include:

1. Purification of toxins and toxins.
2. The body is not deficient in vitamins.
3. Improving the condition of the skin, nails and hair.

Despite the fact that fruits contain a lot of vitamins, dieting for more than 10 days is not recommended, since protein starvation is possible. In addition, not all fruits are equally useful in losing weight, as bananas and grapes are considered too high-calorie, and if they are abused, the arrow on the scales can move, but not to the left, but to the right.

Diet Joan Lunden

The famous American TV presenter and actress periodically practices a certain fat burning marathon, which was named after her. Her delicious diet lasts only 3 days, but during this time it takes up to 4 kilos.

Power scheme

First day

• Breakfast: melon - 350 g; yogurt - 75 ml.
• Lunch: strawberry, orange and kiwi slices with yogurt.
• Afternoon snack: a couple of plums.
• Dinner: chicken breast - 180 g; vegetable salad seasoned with lemon juice; orange - 1/2 pc.

• Breakfast: oatmeal with berries.
• Lunch: pineapple - 3 slices.
• Afternoon snack: peach.
• Dinner: boiled turkey - 180 g with lettuce; orange.

• Breakfast: watermelon - 2 slices; yogurt - 75 ml.
• Lunch: banana-strawberry puree - 200 g.
• Afternoon snack: a cup of raspberries.
• Dinner: steamed halibut - 170 g; Brussels sprouts - 100 g.

Fast

If within 6 days there is only fruit, excluding grapes and bananas, drinking clean water (up to 1.5 liters), then it really becomes 4-8 kg lighter.

On the first and sixth day, you need to eat a kilogram of fruit.

In the second and fifth - 1.5 kg each.

In the third and fourth - 2 kg each.

Summer

This is another delicious diet option that will help you lose up to 5 kg.

sample menu

First day

• 8:00 am: apple; a glass of fresh.
• 12:30 and 18:00: chopped pineapples, strawberries and oranges - 300 g; fresh juice.

• 8:00: pears and peaches - 300 g; mineral water without gas - a glass.
• 12:30: like yesterday.
• 18:00: steamed broccoli - 300 g; a couple of pears.

• 8:00: Like the day before yesterday.
• 12:30: shredded cabbage and carrots with lemon juice; mineral water without gas - 250 ml.
• 18:00: cabbage soup - 300 ml.

Recipes

Olivier salad

You will need:

• boiled turnip - 235 g;
• boiled carrots - 130 g;
• pickled cucumbers - 130 g;
• fresh cucumbers - 130 g;
• boiled chicken fillet - 100 g;
• onion - 50 g;
• egg - 1 pc.;
• salt and black pepper.

For sauce:

• natural yogurt without additives - 120 g;
• mustard - 2 tsp;

Cooking method

1. Cut the prepared ingredients into cubes.
2. Salt, pepper.
3. Combine yogurt with mustard.
4. Dress the salad with the prepared dressing. Ready!

Herring under a fur coat

You will need:

• pickled herring - 200 g;
• beets - 100 g;
• carrots - 100 g;
• chicken eggs - 1 pc. + 2 yolks;
• onion - 1 onion;
• fat-free yogurt - 150 ml;
• mustard - 1/2 tsp.

Cooking method

1. Boil beets and carrots and grate.
2. Chop the egg.
3. Finely chop the onion.
4. Add mustard and yolks to yogurt, salt a little. Mix thoroughly.
5. Cut the herring into small cubes. Spread in an even layer on a platter. Brush with a little sauce.
6. The next layer is onions. Don't forget to brush with the sauce.
7. Then come the eggs with sauce.
8. Followed by carrots and sauce.
9. The last layer is beets. Brush with sauce. Ready! Place the salad in the refrigerator for a couple of hours to soak.

Pancakes with strawberries

You will need:

For test:

• skimmed milk - 1/2 cup;
• egg - 1 pc.;
• flour - 50 g;
• honey - 1 tsp;
• salt - a pinch.

For filling:

• strawberries - 200 g;
• lemon juice - 2 tbsp. l.

Cooking method

1. Dissolve salt and honey in milk.
2. Add an egg. Mix well.
3. Pour in the sifted flour. Stir so that there are no lumps.
4. Let the dough rest for 20 minutes. Then bake pancakes in a dry frying pan.
5. Stuff pancakes with mashed strawberries and lemon juice.

Vegetable stew with strawberry sauce

You will need:

• potatoes - 150 g;
• carrots - 100 g;
• cauliflower - 100 g;
• strawberries - 100 g;
• water - 70 ml;
• flour - 1 tbsp. l.;
• milk - 80 ml.

Cooking method

1. Peel potatoes and cut into squares.
2. Grind carrots in the same way as potatoes.
3. Fry the carrots and potatoes in a frying pan with a little butter.
4. Pour in water. Simmer for 10 minutes with a lid on.
5. Add cabbage florets. Continue simmering for another 5 minutes.
6. Eat with strawberry sauce, for the preparation of which sliced ​​\u200b\u200bstrawberries are poured with milk, add flour and simmer, stirring constantly, until thickened.

Wheat porridge with pear

• wheat groats - 100 g;
• milk - 630 ml;
• pear - 2 pcs. medium size;
• sugar - 1 tbsp. l. (for caramel).

Cooking method

1. Fill the cereal with milk.
2. Send to the stove. Cook after boiling for 5 minutes, stirring constantly, over low heat. Then cover with a lid and simmer for another half an hour.
3. Peel the pears, remove the seeds and cut into small pieces.
4. Fry the pears over high heat for a couple of minutes.
5. Pour in the sugar. Put out.
6. Put the porridge on a plate and add the caramelized pears.

Curd pie with cherry

For two servings you will need:

• pitted cherries - 200 g;
• cottage cheese - 200 g;
• egg - 2 pcs.;
• flour - 60 g;
• granulated sugar - 25 g;
• baking powder - 1/2 tsp

Cooking method

1. Whisk eggs with sugar.
2. Add cottage cheese.
3. Add sifted flour mixed with baking powder. Stir until a homogeneous mass is obtained.
4. Divide the mass into greased moulds. Put a cherry on top.
5. Send to an oven preheated to 200 degrees, reduce the temperature to 180 and bake for about half an hour.

Fried eggs with suluguni

You will need:

• eggs - 2 pcs.;
• suluguni cheese - 85 g;
• greens, salt - to taste.

Cooking method

1. Cut the cheese into cubes about 3x3 in size and 1.5 cm thick.
2. Pour the cheese into the heated skillet.
3. When golden brown, turn over and carefully pour the eggs over the top, being careful not to damage the yolks.
4. Reduce the heat, cover the pan with a lid and fry until the protein seizes.
5. Before serving, salt and sprinkle with chopped herbs.

Shells with minced meat

For two servings you will need:

• tomatoes - 400 g;
• Bulgarian pepper - 200 g;
• minced meat (beef and chicken) - 170 g;
• durum shell pasta - 95 g;
• onion - 50 g;
• Parmesan cheese - 50 g;
• cream (low-fat) - 50 ml;
• garlic - 2 cloves;
• salt, herbs - to taste.

Cooking method

1. Boil the pasta in the manner indicated on the package.
2. Pepper cut into strips.
3. Chop the onion.
4. Mince the garlic.
5. Roast vegetables in a hot skillet.
6. Add minced meat to the frying and continue frying for another 5 minutes.
7. Send finely chopped tomatoes, herbs and cream to the pan. Pour in 80 ml of water in which the pasta was cooked.
8. After boiling, salt and simmer for another 5 minutes.
9. Add the shells to the gravy and cook for 3 minutes.
10. Sprinkle with grated cheese before serving.

Zucchini ragout

For two servings you will need:

• tomatoes - 420 g;
• zucchini - 320 g;
• chicken fillet - 265 g;
• sour cream - 50 g;
• garlic - 3 cloves;
• parsley, salt, black pepper - to taste.

Cooking method

1. Cut the tomatoes into medium cubes.
2. Cut the zucchini into cubes.
3. Grind the chicken fillet in the described way.
4. Mince the garlic with a garlic press.
5. Chop the parsley.
6. Sauté the zucchini over high heat until browned.
7. Add chicken. Continue frying.
8. After the meat is covered with a delicious crust, add sour cream and spices. Wait for it to boil.
9. Send tomatoes, parsley and garlic to the finished ingredients. Simmer for 20 minutes. After try!

Meat pancakes with potatoes and herbs

For two servings you will need:

• lean minced meat - 300 g;
• tomatoes - 320 g;
• cucumbers - 320 g;
• potatoes - 100 g;
• onion - 100 g;
• greens (cilantro and parsley) - a bunch;
• garlic - a clove;

Cooking method

1. Grate the potatoes and squeeze out the juice.
2. Chop the onion.
3. Pass the garlic through a garlic press.
4. Coarsely chop the greens.
5. Combine vegetables and herbs with minced meat.
6. Add spices and mix well.
7. Bake the pancakes until golden brown on each side in a preheated non-stick pan.
8. Serve ready-made meat pancakes with tomatoes and cucumbers.

Salmon with vegetables

For two servings you will need:

• salmon - 320 g;
• zucchini - 320 g;
• tomatoes - 320 g;
• onion - 100 g;
• garlic - 2 cloves;
• greens - a few branches;
• lemon juice - 2 tbsp. l.;
• salt and black pepper - to taste.

Cooking method

1. Cut the zucchini into half rings.
2. Finely chop the peeled garlic.
3. Chop the onion. Connect with zucchini. Salt and pepper.
4. Cut the fish fillet into 2 equal pieces. Salt each, sprinkle with lemon juice.
5. Divide the prepared vegetables into 2 parts and put on 2 separate pieces of food foil.
6. Put the fish on the vegetable pillow.
7. Top with tomato rings, spices and herbs. Seal the envelopes.
8. Bake the fish for 25 minutes in an oven heated to 180 degrees.

Getting out of the diet

Many losing weight complain that just a week after the volume reduction event, the lost weight returns. You can avoid this if you follow the rules for exiting the diet. Here are the main ones:

1. Try not to have a gastronomic breakdown for a few days after the weight loss program.
2. Eat small meals. This will not be too difficult, because during the diet your stomach is used to a small amount of food.
3. Stay hydrated - drink up to 8 glasses of water.
4. Include fruits and vegetables in your diet.
5. Add protein foods: eggs, meat and / or fish (steam, baked, boiled), dairy products (kefir, cottage cheese, cheese).
6. Give up fatty and fried foods, as well as fast food and carbonated drinks.

The key to good health and a beautiful fit figure - healthy eating. Millions of women strive to lose extra pounds, but how to lose weight, where to start? Of course, with food. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a diet menu.

1. Low calorie meals - this principle involves reducing the caloric content of the diet while maintaining required amount vitamins and minerals that enter the body with food. This does not mean that fats and carbohydrates should be completely removed from the diet, they should be, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eat only apples or kefir all day;
2. The regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, it is necessary to eat 5-6 times a day. In this case, the total number of calories should not exceed the maximum daily allowance. Avoid casual snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of satiety, in just an hour the appetite will appear again;
3. Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the well-coordinated work of an active lifestyle and proper nutrition. To lose weight, at least minimal physical activity is required.

IMPORTANT! Avoid mono-diets and random snacks! Eat less, but more often!

Fish or meat?

Meat and fish are unique foods that should be included in the diet in without fail. Moreover, fish cannot replace meat, and vice versa. Diet lunch always includes fish or meat. But first things first.

Fish is one of those few foods that simultaneously contain both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high-quality protein, which contains all the necessary amino acids. by the most valuable breeds in terms of protein content, salmon and sturgeon species of fish (trout, salmon, beluga, salmon) are considered. Fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluorine and phosphorus.

Meat is always present in the diet, most often it is veal, beef, lean lamb and pork, as well as turkey, rabbit and chicken meat. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In proper nutrition, meat is usually present in boiled, baked form, and steamed meat is also very useful.

Porridge is our joy

Since ancient times, cereal dishes have been considered the most useful. But in modern society, for some reason, there is an opinion that porridge is the food of children. This is not entirely true, because Cereals are rich in vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal dishes for weight loss for every day help to effectively lose weight. The main thing is to know which cereal to use and how to cook it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. High content fiber allows you to "cleanse" the intestines, due to this, weight loss occurs. Buckwheat porridge without oil - this is a low-calorie food;
• Oatmeal is also rich in vitamins, including rare vitamin H. Oatmeal cereals reduce blood cholesterol and are able to remove toxins;
• Wheat groats are good because they contain complex carbohydrates. To process these carbohydrates, the body will need more time, which means that the feeling of hunger will not come soon;
• Rice porridge cooked with water without the addition of salt and sugar is an excellent dietary dish.

Also in the diet menu you can include cereals from pearl barley, semolina, corn grits. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.

Milk and diet?

Milk and dairy products very often form the basis of various diets. And this is understandable, because. milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the absorption of such products is maximum. So, for example, the main source of calcium is milk, it contains so many vitamins, minerals and proteins. In dietary nutrition, fat-free products are most often used, such as low-fat kefir, cottage cheese, yogurt and milk. The fat content in such products varies from 0.2% to 1%. You can find these products in any store.

As for cheeses, while following the diet, it is considered advisable to include low-salted, mild cheeses in the diet.

Importance of fruits and vegetables in the diet

Vegetables and fruits are unique in that almost all of their list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook new dishes every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.

Plus, vegetables and fruits contain great amount vitamins and minerals, as well as healthy fiber. In fact, the body is able to get enough, while getting the maximum benefit and a minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads, steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.

Proper nutrition for weight loss: how to start?

Starting to eat right is not difficult, it is difficult to stay afloat. But I so want to see in the mirror a slender and beautiful figure like a phyton. So where to start and, most importantly, how not to “go away” from the race? Proper nutrition or simply PP is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:

• Breakfast should be complex carbohydrates. Ideally, this is any porridge without sugar. Sweet tooth can add fruit to it;
• The first pre-lunch snack is an apple, fat-free cottage cheese, nuts and dried fruits, no buns and cookies;
• Lunch must be a mixture of carbohydrates, proteins and fiber. For example, it can be boiled chicken with a side dish of buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the portion size;
• The ideal dinner are dishes that are high in protein and fiber, such as steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out that there is nothing complicated, right? And in order not to break loose, always remember what you are striving for - a harmonious reflection in the mirror!

Diet Menu Basics

Each of us sooner or later think about the diet. Diet food is a list of products, usually low-calorie and balanced in composition. It depends on the preference of the person and his state of health. The total number of calories consumed per day should equal the calories expended by the body. That is why it is important that meals are balanced in terms of protein, carbohydrates, fats, minerals, fiber and vitamins.

What products should form the basis? Any diet menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as greens, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Sample 7-Day Menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A serving of rice soup with broccoli, 100 g chicken schnitzel, 100 g sliced ​​​​tomatoes and avocados, a glass of dried apricot compote;

• 2 tangerines, a cup of tea with blueberries;

• A portion of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, a cup of mint tea;

• Dinner:

A portion of mushroom soup with low-fat sour cream, a portion of stewed rice, 100 g of catfish for a couple, (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g of stewed rabbit with vegetables, a cup of tea with a spoon of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit to choose from, 125 ml low-fat fermented baked milk;

• Dinner:

A portion of chicken broth with herbs, 100 g lean salmon steak, 100 g sauerkraut, a cup of tea with oregano;

• Afternoon snack:

100 g low-fat cottage cheese, 50 g nuts, a glass of any fruit juice;

• Dinner:

A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

Black bread and slightly salted salmon sandwich 30g/20g, 100g peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml low-fat fermented baked milk;

• Dinner:

A serving of bean soup with croutons, 100 g of lean veal chop, a serving of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g prunes, a cup of green tea;

• Dinner:

A serving of beans with shrimp, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoonful of honey, glass milkshake with blueberries;

• Dinner:

A serving of carrot and bean puree soup, 100 g fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., a glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, a salad of any vegetables with low-fat yogurt, a cup of tea with barberry;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g steam omelette with herbs and tomatoes, 100 g pickled green beans, a cup of chicory with cream;

• Snack:

2 apricots or kiwis to choose from, 125 ml low-fat yogurt;

• Dinner:

A portion of cabbage soup with celery, 100 g of stewed pork (not fatty!), 150 g of boiled Brussels sprouts, a glass apple compote with orange peel;

• Afternoon snack:

1 banana, 125 ml low-fat kefir or yogurt;

• Dinner:

120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total per day: approximately 997 kcal

• Breakfast:

Portion of oatmeal on the water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml low-fat yogurt with cereals;

• Dinner:

A portion of pumpkin soup, 100 g of baked chicken, 150 g of Beijing cabbage salad with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g stewed squid in tomato sauce, 100 g stewed rice, 100 g sauerkraut, a cup of tea with chamomile and a spoonful of honey;

Total: approximately 1009 kcal

IMPORTANT! If before going to bed you feel hungry, and food appears before your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for the first dietary dishes

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. Soup must be cooked quickly in order to preserve all the most useful;
4. No bouillon cubes and other harmful chemicals;

Meat soups are prepared on the second broth from low-fat varieties meat, this method allows you to fight calories.

As an example, consider a few simple recipes which are easy to prepare at home. These are not only delicious PP dishes, but also healthy ones.

• 1) Rice soup with vegetables

Calorie content of 1 serving - 25 kcal

In order to prepare soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, sweet peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, greens, salt and pepper as desired.

Cooking:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Bring the prepared vegetable broth to a boil, put the potatoes and washed rice into it. Fry the onion, carrot and tomato paste separately in a frying pan.
• 3. Add chopped bell pepper and cabbage to the broth, salt if desired and cover. Before removing from heat, add fried vegetables, herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish, it is prepared quickly.

• 2) Vegetable soup with chicken

Calorie per serving - 90 kcal

To prepare soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 Bell pepper, 50 grams of vermicelli, 1 onion, any herbs, salt and spices to taste.

Cooking:

• 1. To avoid extra calories you need chicken breast boil in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, lower the chopped potatoes, onions, carrots and peppers into it.
• 3. 5 minutes before readiness, add vermicelli and chopped chicken breast to the soup, season with salt. Add greens before serving.

We lose weight in a delicious way: recipes for simple diet dishes

Diet does not mean abstinence or cooking super complex dishes. Low-calorie dishes, first of all, are variety and ease of preparation. The following PP recipes for low-calorie dishes are proof of this.

1) Pumpkin-apple puree with cinnamon and turmeric

• Calorie content of 100 g of the dish - 49.4 kcal

For cooking, you will need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Cooking:

• 1. Peel the apples, remove the core and divide into slices. Peel the pumpkin and cut into small pieces as well.
• 2. Steam the apples and pumpkin in a double boiler until softened, this will take about 6-8 minutes.
• 3. Put the pumpkin and apples in a deep bowl, mash with a blender and wait for it to cool completely. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Oriental pilaf with chicken

• Calorie content of 100 g of the dish - 108 kcal

For cooking, you need 400 grams chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams long rice, 15 grams vegetable oil, spices to taste (paprika, Bay leaf, black pepper), salt.

Cooking:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onions and carrots to the chicken in cubes, let them sweat under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add swollen rice to meat and vegetables, season with spices and salt, put pepper pods on top, cover and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the maximum benefit from cooked dishes, you can resort to the following tricks:

• You need to salt the first dishes at the very end, so the salt will be evenly distributed over the entire surface of the products, and the beneficial substances will not “leave” into the broth;
• When cooking first courses, intensive bubbling cooking should be avoided, so you can save most vitamins in vegetables;
• Steamed dishes are considered the most dietary - they have little fat and no harmful crispy crust. If you do not have a double boiler, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, steamed vegetables or stewed without oil;
• Salads should be seasoned with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if you combine PP with sports, you can achieve the best results!

Every housewife can learn how to cook low-calorie food so that it contributes to weight loss and is tasty. Best of all, this will help diet recipes for weight loss at home. Having studied them various options, you can make a varied menu and lose weight by avoiding harsh diets. Proper nutrition for weight loss, which does not require the tedious calculation of calories, is not at all difficult if you use recipes with pre-calculated calorie content.

Low calorie weight loss meals with calories

The old popular misconception that any food for weight loss is tasteless and unattractive is not justified. There are many dietary dishes of varying complexity, which not only look attractive in the photo, but are also able to impress true gourmets with their taste, and in addition help to deal with the problem. excess weight no worse than fitness. The above dietary recipes for weight loss at home (calorie content is calculated per 100 g) can be taken as the basis for compiling a low-calorie diet.

Diet salads

Light salad with seafood - 75 kcal. Composed of:

• cocktail (mussels, shrimp, squid) - 500 g;
• Bulgarian pepper - 1 pc.;
• not sour apple (green) - 1 pc.;
• hard boiled egg - 1 pc.;
• olive oil- 2 tbsp. l.

What need to do:

1. Put Seafood Cocktail into boiling water, boil, put to cool.
2. Cut pepper and apple (preferably into strips).
3. Chop the egg in a bowl.
4. Mix everything, for dressing take a good olive oil.

Simple and tasty dietary fish salad - 120 kcal. Ingredients:

• fillet of white or red fish - 300 g;
• hard-boiled egg - 2 pcs.;
• kelp - 200 g.

Let's start cooking:

1. Boil and cut fish fillet.
2. Finely chop the eggs, drain the juice from the cabbage.
3. Mix everything, season with vegetable oil.

Soups

Spicy vegetable soup with cheese - 50 kcal. Such a first, like all diet soups for weight loss, you need to cook without frying. Of what:

• Brussels sprouts - 400 g;
• large potatoes - 2 pcs.;
• carrot (sweet) - 1 pc.;
• cheese (processed, without additives) - 100 g;
• cream (not less than 20% fat) - 150 ml;
• spices and herbs - to taste.

How to cook:

1. Boil water in a saucepan, dip the cubes of potatoes and carrots into it.
2. Add cabbage (whole). Boil for 25 minutes, watching to make sure it doesn't boil violently.
3. Grind the cheese on a grater, add to the soup along with the cream.
4. Wait until boiling, season with spices, turn off.

Vegetarian borscht is delicious and only 25 kcal. What you need to prepare for a diet meal:

• large beets (round) - 1 pc.;
• onions with carrots - 1 pc.;
• potatoes (large) - 2 pcs.;
• cabbage - 300 g;
• tomato paste - 1 tsp.

Cooking process:

1. Boil the peeled beets (do not pour out the broth), grate it. Simmer onions and carrots with tomato paste in a frying pan.
2. Cut potatoes, put in boiling beetroot broth.
3. After 10 minutes, add chopped cabbage.
4. After another 5 minutes, put carrots, onions, grated beets. Salt, remove the dietary borscht from the fire and season with herbs.

Kashi

Lentil porridge is 110 kcal and a spicy taste of the dish. Products minimum:

• lentils - 1 cup;
• water - 5 glasses.

What to do:

1. pour lentils cold water set aside for an hour and a half.
2. Boil over medium heat until the seeds are completely softened, salt to taste.

Millet porridge - 90 kcal, making a dietary version of the dish is easy. Ingredients:

• millet groats - 1 glass;
• water - 3 glasses;
• honey, fruits - to taste.

Action algorithm:

1. Pour millet groats with filtered or bottled water in a ratio of 1:3.
2. Put on fire, boil, and then drain the water.
3. Pour the millet again, do not increase the amount of water. Boil, hold on the stove for another five minutes.
4. Add a couple of spoons of honey, pieces of fruit.

vegetable dishes

Light and nutritious zucchini casserole - only 99 kcal. Buy:

• zucchini - 3 pcs.;
• cottage cheese (grainy, 0%) - 200 g;
• cheese (hard, fitness) - 50 g;
• eggs - 3 pcs.;
• garlic cloves - 3 pcs.

Cooking a diet dish is simple and fast:

1. Grate zucchini, squeeze out excess liquid.
2. Mix cottage cheese and coarsely grated cheese. Add chopped garlic, salt well for the whole dish (zucchini themselves do not need to be salted).
3. Beat the eggs, mix them with the cheese-curd mass.
4. Dip the brush in oil, grease the baking sheet, put the zucchini mass, and on top of the egg-cheese mixture.
5. Bake for 40 minutes at 2500C.

A quick-to-cook dish for weight loss is vegetable stew, 64 kcal per serving. For him, prepare in advance:

• tomatoes - 2 pcs.;
• eggplant - 1 pc.;
• green pepper - 1 pc.;
• onions - 1 pc.;
• garlic - 2 teeth

What to do to make a diet dish happy:

1. Pour boiling water over the tomatoes, remove the skin, finely chop.
2. Cut the eggplant into large pieces, remove the seeds from the pepper, cut it into strips. Finely chop 1 onion.
3. Fry the onion, add chopped garlic, tomatoes, simmer for 10 minutes, add the rest of the vegetables.
4. Put salt and sugar, simmer for 10 minutes, add greens, leave the stew to sweat for another 5 minutes.

From chicken

Diet casserole - a dish in which 116 kcal. You need:

• chicken meat (preferably breast) - 300 g;
• cauliflower and green beans- 400g each;
• onion sweet onion - 1 pc.;
• carrot - 1 pc.;
• eggs - 3 pcs.;
• cream (10-15%) - 200 ml;
• cheese - 150 g;
• dill - 2 sprigs.

In what order to make the dish:

1. Boil the chicken in salted water, chop.
2. Put cauliflower and beans into the broth, cook for 5-7 minutes. Take out the vegetables, put them in a blender, scroll through.
3. Saute the onions and carrots.
4. Mix cream, eggs, grated cheese.
5. Mix everything, add finely chopped dill.
6. Distribute the mass in a baking sheet, after lubricating its bottom with oil, add a little salt. Bake 40 minutes.

Recipes for weight loss

Low-calorie dishes for weight loss (dietary) are the most extensive area of ​​​​culinary, but out of habit it may seem that their choice is small. To prepare a new and unusual dietary lunch for weight loss or a low-calorie dinner every day, use proven recipes for losing weight. Based on several diet recipes for weight loss at home, it will be possible to think over a balanced diet for every day.

Breakfast for weight loss

Healthy lunch

Diet dinner

Do not forget: the calorie content of even the most light diet food can be significantly increased if you eat a lot white bread or season dishes with mayonnaise, purchased sauces. When planning a dietary diet, eating habits should be adjusted, providing for the restriction of starchy foods, sweets and other high-calorie foods. Otherwise, the weight will not decrease, because the amount of calories consumed will only seem small.

Find out which ones you can use for daily cooking.

Video recipes for weight loss for every day

Cooking diet meals at home can be incredibly easy, fast and even fun if you use themed cooking videos. healthy food in a double boiler or slow cooker. Recipes for low-calorie dishes for weight loss in a convenient video format is an easy way to learn how to cook healthy food that will contain the maximum of valuable substances and help you lose weight.

Recipe in a slow cooker

Food for a couple

Delicious diet food for weight loss