What can be baked diet. Diet dishes for weight loss: recipes at home

In the view of losing weight, diet food is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that diet meals are not only healthy and help to reduce weight, but also tasty. You can even prepare diet desserts for the sweet tooth without harming the figure.

• Diet food prescribes necessary and beneficial for the body. Fatty, smoked, refined foods, sweet juices and sparkling water are excluded from the diet.
• The calorie content of diet food is usually 1300-1500 kcal per day. It is recommended to adhere next rule: expend more calories than take them with food.
• In the diet, preference should be given to fresh fruits and vegetables.
• Diet meals It is recommended to cook by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
• Complete meals (breakfast, lunch and dinner) allow 2-3 small snacks between main meals. small portions and fractional nutrition helps to avoid "hungry" attacks.
• For better metabolism and removal of toxins, 1.5-2 liters of clean water should be consumed.

Diet food: recipes with photos

In the preparation of diet food, recipes for weight loss are not difficult and do not require a lot of time. We offer several simple dietary recipes for normalizing weight.

Healthy diet "Orange" cocktail for breakfast

Mix yellow or orange in a blender bell pepper, carrots, persimmons, 100 g low-fat kefir or yogurt. Poured into glasses. A healthy dietary vitamin breakfast is ready.

Tuna Salad: Diet Food, Simple Recipe

1. Sheet green salad laid out on a large platter.
2. Pieces canned tuna and quarters of a boiled egg are placed on top.
3. Tomatoes are cut into slices and placed evenly on the dish.
4. sprinkle soy sauce, decorate with olives, chopped green onion and herbs (dill, parsley, basil).

Diet celery soup with meatballs

1. Chopped vegetables are lowered into boiling water: stalks of petiole celery, sweet bell pepper, carrots.
2. from turkey or minced chicken form meatballs and lower them into boiling vegetable broth. Salt the soup to taste and cook for 20 minutes.
3. You can add your favorite spices and finely chopped dill or other herbs to the finished soup.

Diet vegetable casserole

1. For casseroles, you can use any vegetables: sweet bell pepper, cauliflower, Brussels sprouts, onion, carrot, eggplant, pumpkin.
2. Vegetables are washed, peeled and cut into large pieces in a bowl. Black pepper and other spices are added to the vegetable mixture to taste. Salt a little and pour over with a small amount of vegetable oil.
3. The baking dish is greased with vegetable oil and filled with a vegetable mixture. Vegetables are covered with foil and placed in the oven for 30 minutes at a temperature of 200 degrees.
4. Two eggs are beaten with milk and salted. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully cooked without foil.

How to lose weight with the maximum result?

Due to a sedentary lifestyle, malnutrition and the almost complete lack of physical activity all more people suffering from obesity. Someone solves this issue by visiting gyms, someone - the acquisition of sports simulators. Also delicious diet recipes for weight loss will help to achieve a slender harmonious figure. Therefore, the solution to overweight problems begins with the preparation of an individual menu.

Diet food. Recipes for weight loss

The daily requirement of an average adult person in calories should fit into 1200 units. But no less important is the content of the necessary vitamins and minerals in the foods consumed, so the daily menu for losing weight should contain as many fruits and vegetables as possible. If this condition is observed, only pleasure and uplift vitality will bring losing weight diet food. Recipes for weight loss are very diverse, original and quite easy. At first, you can not bother compiling your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on the daily diet of the average person. Below are those options.

Calorie content is calculated per 100 grams of the finished product.

Monday

If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruit to the already prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least daily. Each time it will have a new, fresh taste.

For lunch: Ural cabbage soup (30 kcal).

You will need half a kilogram of fresh cabbage, 80 grams of barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. My barley, pour boiling water over it, cook for 20 minutes. We drain the water. We prepare one and a half liters of broth or just boiling water, throw cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage cut into small cubes into the broth. We cook our cabbage soup for another 15 minutes. We fill the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. We add some salt. Serve with sour cream and herbs.

We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. a spoonful of butter, 150 grams hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10% cream or sour cream, salt and pepper to taste. Boil the washed cabbage disassembled into inflorescences in salted water until half cooked. We recline in a colander, let the water drain. While the cabbage is cooking, we make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. We put cheese grated on a coarse grater into the sauce. We are waiting for the cheese to melt. We spread the boiled cabbage in a special baking dish, pour the sauce. We bake for about half an hour at a temperature of 180 degrees.

Dinner: Oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).

To prepare a salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). We rub the carrots on a fine grater. Add minced garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.

Comment 1

1. Remember, the more fat drains from the chicken when baking, the better. Diet recipes for weight loss differ in that among their components there is a minimum of animal fat.

2. Dress the salad with vegetable oil. Fat filling must be mandatory. Without it, vitamin A contained in carrots will not be absorbed.

3. Shchi is desirable to supplement with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious diet dishes for weight loss are famous.

Tuesday

For breakfast: oatmeal (127 kcal).

We take 1 chicken back, 1 piece of carrots and onions, 150 grams of spaghetti, 3 tbsp. tablespoons of vegetable oil, 4 potatoes. We cook the chicken in 2.5 liters of water for 1 hour, take it out, remove the meat from the bones. Finely chop the onion, three carrots on a coarse grater, pass the onions and carrots in vegetable oil until golden brown. While the onions and carrots are sautéed, peel the potatoes and cut them into small cubes. Add chopped potatoes to the boiling broth, boil for another 10 minutes. Add meat and spaghetti. Cook for more minutes. After adding the frying, we cook for another 5 minutes. Turn off. Salt. We wait 10 minutes until it is infused.

For an afternoon snack: baked broccoli and cauliflower(107 kcal).

For dinner: fish cutlets (59 kcal).

We take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt, pepper. Using special metal rings on parchment, we form small round cutlets. We heat the pan, lay out the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, let's start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and put it on a baking sheet. Grill for 5-7 minutes until golden brown. Cut the remaining zucchini into strips, fry in oil until a golden hue appears. Squeeze 1 garlic clove on them, salt and pepper. Let's start making the sauce. Using an immersion blender, puree the rest of the blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And now we are going to the final stage of cooking. We collect the pyramid on a large plate. First we put the fried zucchini, then 1 circle of eggplant and cover it all with a cutlet. Then again put the eggplant and cutlet. And so - until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid, decorate with basil.

Comment 2

1. Why cauliflower and broccoli again? Because they are very rich in vitamin C and other useful trace elements. Don't like roasted vegetables? Boil them. Diet recipes for weight loss at home are good because they can be changed and varied if desired.
2. Fish is the perfect dinner. Easily digestible, contains a lot of useful substances.

Wednesday

For lunch: vermicelli soup with chicken (63 kcal).

We take 1 kilogram of not dry, but not very wet cottage cheese, 2 big eggs(if small, then 3), 6 tbsp. tablespoons of fat sour cream butter and sugar, 4 tbsp. tablespoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. We skip the cottage cheese through a meat grinder. Melt butter and beat eggs with sugar. Wash and dry the raisins. Lubricate a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanilla. All this is constantly mixed with a spatula made of wood. The resulting mass is laid out in a mold, leveled and evenly greased with sour cream. Bake until a light brown crust appears. Serve drizzled with sour cream.

For dinner: fish cutlets cooked in a dry frying pan (59 kcal).

Comment 3

1. It is better to cook porridge with milk or with its addition. Milk promotes the absorption of proteins contained in cereals. This allows diet recipes. There will be no problems with calories for weight loss, and in the near future you will come to an exceptionally pleasant result.
2. We prepare cottage cheese casserole with a minimum sugar content.
3. We supplement the menu with at least two different fruits a day.

Thursday

For breakfast: millet (125 kcal).

We take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. We send a universal soup dressing to the water, boil for 5 minutes, add the fish fillet cut into pieces in advance. Cook for 15 minutes. We try, if there is not enough salt, add it. Turn off. Sprinkle with herbs.

For an afternoon snack: cottage cheese casserole (243 kcal).

Notes: to cook, we take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, medium-sized carrots and onions, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoonful of ground black pepper and breadcrumbs. So, we take the minced meat, pour finely chopped onions into it, add some salt and pepper. We mix. Add pre-boiled and dried rice. Finely grate the washed carrots and pour into minced meat. Shred the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt, pepper. We form cutlets big size. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs, fry over high heat until a golden brown crust appears. Let's start making the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Put the previously formed cabbage rolls on a baking sheet (deep) in the oven, pour the sauce. Bake for 45 minutes at 180 degrees.

Comment 4

Recipes for weight loss dishes with calories based on a weekly diet should be selected, including the content of a minimum of salt. Its use should be reduced to 7 grams per day.

Friday

For breakfast: barley porridge (96 kcal).

For lunch: herring and potato soup (89 kcal).

For an afternoon snack: rice grandmother with chopped apple (92 kcal).

We take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook, stirring constantly rice porridge until thickened in milk, a minute or two before readiness, add oil to it. Cut apples into slices. We take a special baking dish, grease it butter. We spread half of the cooked porridge, level it. We spread the apples on the porridge, which we again cover with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the grandmother with the resulting mixture. We send it to the oven for a maximum of half an hour, until the apples are well reddened.

Dinner: lazy cabbage rolls and a salad of radish, celery and cucumber (147 kcal / 48 kcal).

Diet meals are meals that contain a small amount of calories and help to maintain a figure.
Dietary meals are very important for human body. Even if you have a perfect figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and toxins, then you need to periodically clean it. And in this case, nothing will help you better than eating diet foods.
Many of us are sure that dietary dishes cannot be appetizing, tasty at all. However, this is absolutely not the case. Diet food may not be tasty, but very, very tasty. You just need to know how to cook such dishes correctly and what products to use. Don't believe? Then pay attention to this subcategory. After all, in this subcategory for you are collected the most interesting and healthy recipes diet meals.
So, for example, here you can find recipes on how to cook diet meals for weight loss, low-calorie diet meals in a slow cooker, as well as diet meals from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally delicious low calorie recipes. It is especially convenient that in this category are simple recipes dietary dishes with photos. Such recipes are convenient in that with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Is not it? Choose the most interesting and mouth-watering recipes, how easy and fast you can cook delicious diet meals for weight loss and start cooking. And be sure, with such recipes, cooking diet meals will bring you a lot positive emotions. And be healthy!

06.03.2019

Kulich according to Dukan

Ingredients: cottage cheese, oat bran, starch, turmeric, sesame, egg, baking powder, milk powder

If you are on the Dukan diet, I suggest you cook a delicious and easy-to-cook Easter cake for Easter. The recipe is quite simple.

Ingredients:

- 200 grams of cottage cheese;
- 35 grams of oat bran;
- 30 grams of corn starch;
- 5 grams of ground turmeric;
- 10 grams of black sesame;
- 1 egg;
- 5 grams of baking powder dough;
- sugar substitute;
- powdered milk.

21.02.2019

Diet cake for Easter

Ingredients: cottage cheese, honey, egg, starch, bran, baking powder, raisins, nuts, candied fruit

Ingredients:

210 grams of cottage cheese 2%;
- 3 tablespoons honey;
- 2 eggs;
- 2 tablespoons potato starch;
- 4 tablespoons bran;
- 1 tsp baking powder;
- raisin;
- hazelnuts;
- candied fruits.

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, bell pepper, garlic, basil, oil, salt, pepper

Ratatouille is the national dish of France. Today I prepared a recipe for this amazing dish in a slow cooker.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half tsp salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrot, onion, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for fish lovers. We are preparing a delicious hot appetizer - pollock under a vegetable marinade. Simple, affordable, tasty and healthy for the whole family.

Ingredients:
- 1 kg of pollock,
- 4 onions,
- 4 carrots,
- 3 tablespoons of tomato paste,
- 2 tablespoons of table vinegar (lemon juice),
- pepper to taste
- salt to taste,
- Bay leaf.

30.05.2018

Diet cabbage salad

Ingredients: chicken leg, cabbage, mustard grains, vegetable oil, vinegar

Ordinary cabbage makes excellent salads - tasty and healthy. Such recipes are popular with those who are on a diet. We suggest you make a salad of cabbage and boiled chicken - it will be more interesting and tastier.

Ingredients:
- chicken ham or breast - 1 pc;
- cabbage - 1 head;
- mustard grains - 7 gr;
- little vegetable - 1 tablespoon;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrot, cucumber, onion, spinach, sauce, pepper, lemon

For our thin people, I offer an excellent recipe for a delicious diet salad with chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams of chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onion;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomato, lemon, garlic, olive oil, salt pepper

Today I propose to cook a very tasty avocado diet salad. The recipe is very simple and fast. You can prepare such a salad both for every day and for the festive table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice - 2-3 tablespoons,
- garlic - 2 cloves,
- olive oil - 3-4 tablespoons,
- salt,
- black pepper.

14.05.2018

Scrub for the intestines from buckwheat and kefir

Ingredients: buckwheat, fat-free kefir, boiling water, salt, parsley, cranberries

Buckwheat and kefir make an excellent breakfast, which, moreover, acts as a scrub for the intestines. So this recipe is from the category of "two in one": both tasty and healthy. Try it, you will love it!
Ingredients:
- 100 gr of buckwheat;
- 500 ml of fat-free kefir;
- 200 ml of boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lean Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I cook delicious berry ice cream for my homemade. Today I suggest you try a very tasty lean ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime

24.04.2018

Chicken in tomato sauce in a pan

Ingredients: breast, onion, oil, garlic, tomato, pepper, salt, laurel

For lunch or dinner, I suggest you cook delicious chicken breast in tomato sauce. which we will cook in a frying pan. The dish is delicious and easy to prepare.

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tablespoons vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Salad of fresh cabbage and carrots with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

I bring to your attention a very tasty and interesting recipe cooking my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tablespoons apple cider vinegar;
- 2-3 tablespoons vegetable oil;
- a bunch of greens.

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try this very tasty bird's milk soufflé. I have described the recipe in detail for you, so you will not have any problems with cooking.

Ingredients:

- egg whites - 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

22.03.2018

Diet bread in the microwave

Ingredients: oat bran, egg, yogurt, soda, lemon juice, salt

In just 7 minutes you will spend preparing delicious dietary bread in the microwave. I use this Dukan recipe often.

Ingredients:

- 4 tablespoons oat bran,
- 2 eggs,
- 2 tablespoons yogurt,
- half tsp soda,
- 1 tsp lemon juice,
- a pinch of salt.

21.03.2018

Beet salad with apple

Ingredients: boiled beetroot, apple, lemon juice, sour cream, yogurt, salt, walnuts, black pepper

I suggest you cook a very tasty and healthy salad with beetroot and apple. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp lemon juice;
- 3 tablespoons sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

19.03.2018

Chicken in the oven with vegetables

Ingredients: chicken wing, fillet, pepper, carrot, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to treat your loved ones to a delicious dish, cook chicken wings in the oven with vegetables. The dish is prepared quite quickly and simply.

Ingredients:

- 3-4 chicken wings,
- 200 grams of chicken fillet,
- 1 sweet pepper,
- 1 carrot,
- 1 onion,
- 100 grams of frozen vegetables,
- 80-100 grams of champignons,
- 1.5-2 tablespoons adjika or tomato sauce,
- 50 ml. soy sauce,
- 1 tsp mustard,
- 1 tsp dry garlic,
- salt,
- black pepper,
- 30 ml. vegetable oils.

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

Preheat 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

Soup with tomatoes

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

Banana fritters are cooked almost without flour

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!

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

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

Therapeutic diet is the prevention of many diseases.

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

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

Here, strict restrictions and unambiguous indications in the choice of products are used. More detailed information and specific recommendations for therapeutic diet available from medical sources.

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

There are many specialized centers in which nutritionists will help you create an effective and healthy diet program, taking into account physiological characteristics client.

How to cook delicious diet food

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

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

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

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

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

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

• seafood
• hen
• turkey
• veal
• fat-free cottage cheese
• mutton
• pork

1. fish fat
2. sunflower, linseed, olive and others
3. all types of fatty meat
4. butter
5. margarine

Carbohydrates. Slow carbs:

1. fresh vegetables
2. greenery
3. cereals:, buckwheat
4. bread (coarse flour)
5. pasta (durum wheat)

Fast carbs:

• sugar, honey,
• muffin,
• drinks with sugar
• white rice

How to cook delicious diet food, see the video:

Combination dietary products is a variety of dietary dishes:

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

"Black" list of products in the diet:

1. Carbonated drinks;
2. Alcohol;
3. Chips;
4. Salt;
5. Sugar;
6. Mayonnaise;
7. Cakes, sweets;
8. Grape;
9. White yeast bread.

Delicious diet food. Cooking right

Diet food contains many useful properties.

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

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

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

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

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

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

5 recipes for a delicious diet

Apple cocktail on kefir is very healthy and dietary.

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

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

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

Beetroot salad.

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

Pickle with olives.

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