Recommend
Official site Keto Light Plus

Diet recipes for weight loss

To lose weight, you don't have to eat cooked, unfermented brisket and vegetables.There are many delicious diet dishes that make it easy to diversify your diet and make your meals not only healthy, but delicious too.A variety of diet dessert, soup, and salad recipes will help you lose weight (or not gain weight) without feeling constantly hungry.

General rules for preparing meal dishes

When planning your menu, prioritize vegetables and protein products.This is followed by cereals and fruits, but these contain more carbohydrates and must be limited in consumption.

low calorie food

Low-calorie foods are made from:

  • seafood;
  • fish;
  • sugar-free yogurt;
  • beef;
  • birds;
  • low-fat cheese;
  • Eggs in moderation.

The gentle heat treatment helps preserve the nutrients in the dish and promotes weight loss.This includes:

  • bake;
  • cooking;
  • stew.

Multifunctional cookers are indispensable assistants.Dietary dishes can be easily prepared in the device thanks to the various modes.

For cooking in the oven, use:

  • Baking Cover;
  • Various molds;
  • defeat;
  • frying pan

Important rules:

  • Use minimal fat.It should be remembered that a spoonful of oil contains 120 kcal.This is 15% of a person's average daily energy requirement.
  • Don't consume large amounts of sugar in any form.Snacks are high in calories and can alter blood sugar levels.Eating sweets can cause sudden, intense hunger.To sweeten food, simply add berries or fruit instead of sugar.
  • Starch and wheat flour can affect body weight.When losing weight, you can eat baked goods made from oatmeal, rye, whole wheat flour and bran, but only in moderation.
basic dietary rules

The basis of the diet is to reduce calories and preserve the nutrients in food.When preparing a dietary menu, do not take extreme measures and completely exclude fats and carbohydrates.They need to be appropriately restricted.

Frequency and systematicity of food intake

To maintain weight and ensure normal bowel function, you need to eat 5-6 times a day.The main point is that calories should not exceed daily requirements.

You cannot eat "snacks" with bread, candy or pastries.Because they contain "fast", immediately digestible carbohydrates, you will feel full immediately after eating, but hunger will return soon after.

When designing your menu, don’t overlook the taste of your dishes.Losing weight shouldn't be a torture or it will be psychologically impossible to maintain the diet.Not only should you care about the beneficial qualities of your food, you should also care about the taste.

How to replace high-calorie foods

All diets are geared toward weight loss.Therefore, it is often recommended to drastically reduce, and in some cases even eliminate, simple carbohydrates from the menu altogether.First, it's sugar, which can easily be replaced by sweeteners.

The difference between sweeteners:

sweetener
type natural strengthen
Product display "Fructose" and fructose Stevia, sucralose.
Participate in metabolism accept Not accepted
value Has energy value No energy value
Sweetness compared to sugar 1.5 times or more More than 200 times
glycemic index 19 (low value indicates consumption will not drastically increase blood sugar levels) 0 (absolutely no added sugar and completely eliminated by the body).

The second most harmful product is mayonnaise.It is high in fat, calories and salt, which can easily lead to overeating.

You can consume just one tablespoon of this product per week without damaging your figure.This condition is difficult to meet for many people, so you have to find a valuable substitute that does not ruin the taste of the dish.

What to exclude

Many people make serious mistakes when dieting and eat unhealthy foods.It is necessary to completely exclude:

  • Tart berries and fruits.These include cranberries, apples and currants.They produce gastric juices that stimulate appetite.It is best to use bananas, persimmons, kiwis or cherries instead;
  • bake.Any fried food is high in calories and is contraindicated during a diet;
  • Rich soup.They stimulate a rapid restoration of appetite.It is better to replace such a dish with lean vegetable or mushroom soup;
  • Pickled products.They stimulate and excite the appetite.The salts contained in the composition can retain fluid and cause edema and excess weight;
  • Spicy dishes.They help warm the body and stimulate and increase blood flow.Green vegetables can easily substitute for hot dressing.Use fresh or dried.Oregano, dill, cilantro, parsley, basil are all perfect;
  • Cookies, chips.These are the most harmful of all products.They contain absolutely no useful elements.If you don’t want to give up your favorite treats, then you can prepare healthy homemade cookies and chips at home;
  • cooked vegetablesLoses nearly all nutrients and becomes useless;
  • Sweet sodas are bad for your health.It's full of empty calories and fat that attracts extra pounds;
  • butter.The amount necessary for the human body is small, but it should not be abused;
  • Rich and creamy, baked goods.The high calorie content won't help you lose weight.

If you really want to enjoy your baked goods, you can prepare your own flour-free meal options.

How to create daily and weekly weight loss menus

It is necessary to strictly control calorie intake, taking into account gender, age and lifestyle.

Calorie intake by age for men:

Age (years) Kcal (inactive lifestyle) Kcal (medium intensity) Kcal (active life)
18-31 days 2400 2700 3000
31-50 2200 2500 2900
Over 50 years old 2000 2300 2600

Women require fewer calories.This is because they gain weight faster.This physiological characteristic is designed to protect the body in order to fully sustain life.

Calorie standards for women:

Age (years) kcal (inactive lifestyle) Kcal (medium intensity) Kcal (active life)
18-26th 2000 2200 2400
26-49 1800 2000 2200
Over 50 years old 1600 1800 2000

basic principles

During the diet, important rules need to be taken into account:

  • Vegetables and fruits maintain vitamin balance in the body.Therefore, they are consumed every day.
  • In addition to the food you eat, monitor the amount of fluids you drink.You need to drink lots of water.You will have to give up soda and juice in the package.
  • Include dairy products in your daily diet.
  • You should eat 5 times a day.
  • Once a week, fish is included in their menu.
  • Animal fats are replaced by vegetable fats.

To avoid exposing ourselves to unnecessary temptation, we buy a week’s worth of products at once.

Diet recipes for weight loss

When planning your menu, choose low-calorie dishes.There are many recipes that will give you great taste and promote weight loss.

low calorie salad

When planning a diet, almost everyone starts eating tons of salads.Of course, vegetables are necessary, but combining them with protein foods will bring more benefits to the body.In this case, they will be able to saturate the stomach without stretching it.Therefore, they will be a good substitute for a main meal during the main meal.Vegetables are best paired with fish, eggs, dairy products and poultry.

Salad "Lady"

lady salad

This light, nutritious salad contains 65.34 kcal per 100 g serving.Protein – 7.85 g, Fat – 1.94 g, Carbohydrates – 3.59 g

Element:

  • Chicken fillets – 230 g;
  • Sour cream (10%) – 130 ml;
  • Fresh cucumber – 270 g;
  • Salt;
  • Canned peas – 170 g;
  • Green vegetables – 47 g.

Cooking method:

  1. Cook the chicken.Cool and cut into chunks.Chop vegetables.Grate the cucumber.
  2. Merge the prepared products.Add some salt.Pour in sour cream.Stir.

There are eggs

There are 63 calories per 100 grams of the dish.Protein – 3.84 g, Fat – 4.18 g, Carbohydrates – 3.28 g.

You will need:

  • Broccoli – 450 g;
  • Salt;
  • Eggs – 3 (boiled);
  • Green vegetables – 35 g;
  • Tomatoes – 130 g;
  • Olive oil – 20 ml;
  • Garlic – 3 cloves;
  • balsamic vinegar;
  • Lemon juice – 10 ml.

Cooking method:

  1. With salt.boil.Place broccoli.Cook for 5 minutes.Cool.
  2. Chop tomatoes and eggs.You should slice it.Mix together with cabbage.
  3. Chop vegetables.Finely chop the garlic cloves or pass them through a press.Add to salad.Stir.
  4. Mix the oil with the juice and vinegar.Pour over salad.mix.

weight loss soup

Light soups help burn fat.Flavors added to the composition enhance metabolism and improve taste.

vegetable

The caloric content of the finished dish is 12.33 calories (per 100 grams).Protein – 0.73 g, Fat – 0.009 g, Carbohydrates – 2.37 g.

You will need:

  • Broccoli – 200 g;
  • Black pepper – 2 g;
  • Cauliflower – 200 g;
  • Salt – 2 g;
  • Potatoes – 100 g;
  • Water – 2000 ml;
  • Green vegetables – 2 g;
  • onions – 70 g;
  • Garlic – 1 clove;
  • Carrots – 70 g;
  • Zucchini – 100 g;
  • Peas – 70 g;
  • Bell pepper – 50 g;
  • Green beans – 100 g;
  • Tomato – 100 g;
  • Celery – 50 g.

Cooking method:

  1. Separate cauliflower and broccoli.The inflorescence must be completely disassembled.Place in boiling water and cook for 5 minutes.
  2. Chop carrots, potatoes, tomatoes and onions.You can make any shape.Send the cabbage.Add celery.
  3. Add green beans, chopped zucchini, peppers and peas.
  4. Add some salt.Sprinkle with pepper.Chop the garlic cloves and add to the soup.
  5. Cook for a quarter of an hour.

To keep the soup clear, simmer the soup over low heat.

Served with chicken

chicken soup

This light stew will please everyone and is perfect for everyday meals.100 grams contains 41.86 calories.Protein – 4.1 g, Fat – 1.56 g, Carbohydrates – 2.7 g.

Element:

  • Salt – 2 g;
  • Fish fillets – 120 g chicken;
  • onions – 50 g;
  • Pepper – 1 g;
  • Vermicelli – 15g;
  • Water – 500 ml;
  • Olive oil – 10 ml;
  • Carrots – 50 g.

Cooking method:

  1. Cut the fillets into cubes.Put in water and cook for 15 minutes.
  2. Chop onions.Grate the carrots.Fry in olive oil.Transfer to fillets.
  3. Add salt and sprinkle with pepper.Add followers.Cook for 5 minutes.

Borscht

Caloric content 24.2 kcal, fat – 0.9 g, protein – 0.6 g, carbohydrates – 3.5 g.

You will need:

  • onions – 160 g;
  • Water – 2100 ml;
  • Oil – 25ml olive oil;
  • Beets – 150 g;
  • Dill – 13 g;
  • Carrots – 150 g;
  • Parsley – 12 g;
  • Potatoes – 310 g;
  • Salt – 10 g;
  • Cabbage – 400 g;
  • Tomatoes – 200 g.

Cooking method:

  1. Chop onions.Use a grater to finely grate the beetroot and carrots.Chop the cabbage.Chop potatoes and tomatoes.
  2. Pour the oil into the pan.Add carrots and onions.saute.Place the beetroot.Cook for 5 minutes.Place the tomatoes.Add some salt.Cook for 7 minutes.
  3. Bring water to a boil.Arrange the potatoes.Cook for a quarter of an hour.Add shredded cabbage and stir-fry.Cook for 15 minutes.
  4. Add some salt.Add chopped vanilla.Stir and cook for 4 minutes.

vegetable dishes

Vegetables are an integral part of the diet.With simple, affordable products, it's easy to prepare delicious dishes that not only help you lose weight but are a real taste sensation.

from zucchini

Using zucchini, you can prepare a delicious casserole that's perfect for breakfast or dinner.100 grams contains 168.41 kcal.Protein – 10.28 g, Fat – 10.21 g, Carbohydrates – 8.74 g.

You will need:

  • Eggs – 2;
  • Flour – 50 g;
  • Butter - 5 grams;
  • Nutmeg – 1 g;
  • Milk - 300ml low fat;
  • White pepper – 1 g;
  • Cheese – 150 g.

Cooking method:

  1. Add butter to skillet.melt.Add flour.saute.It takes 2 minutes.
  2. Pour in the milk.Cook until mixture thickens.Cool.
  3. Slice the zucchini.You should get thin strips.Grate the cheese.
  4. Fold eggs into flour mixture.Sprinkle with pepper and nutmeg.Add half the cheese.mix.
  5. Arrange zucchini on bottom of pan.Drizzle with a ladle of sauce.Layer until ingredients disappear.Cover with cheese.
  6. Place in oven and bake for 45 minutes.180° mode.

meat dishes

If you want to lose excess weight, you must first establish a balanced diet.Meat is rich in useful elements, so you can't live without it.When creating your menu, give priority to chicken, rabbit, beef or turkey.

chicken

Chicken steak

Chicken is the most affordable meat in the price range, which is why it is most commonly used in cooking.The fish fillet in the batter is a delight with its appearance and aroma.Suitable for daily nutrition.The dish contains 142.14 calories per 100 grams.Protein - 14.35 g, fat - 4.85 g, carbohydrates - 9.69 g.

You will need:

  • Rice flour – 90 g;
  • Mayonnaise – 30 ml;
  • Eggs – 2;
  • Garlic – 2 cloves;
  • spices;
  • mustard oil;
  • Chicken breast – 450 g.

Preparation:

  1. Cut the fillet into layers.Knock it off with a special hammer.Beat the eggs with a fork until evenly mixed.
  2. Add the spices and garlic cloves squeezed through a garlic press to the mayonnaise.Stir.
  3. Rub sauce over ribs.Leave for a quarter of an hour.
  4. Dip each piece into rice flour and then into egg.
  5. Pour the mustard oil into the frying pan.Place blank.Fry both sides.

Türkiye

Healthy dishes contain 65.95 calories per 100 grams.Protein - 6.6 g, fat - 1.06 g, carbohydrates - 7.43 g.The meat stays juicy and tender when using a sleeve.

You will need:

  • Zucchini – 550 g;
  • Turkey – 850 g;
  • spices;
  • Sour cream – 200 ml;
  • onions – 220 g;
  • Salt;
  • Carrots – 220 g;
  • Potatoes – 950 g.

Cooking method:

  1. Chop the onion and place it in the sleeve as the first layer.Place chopped potatoes on top.
  2. Chop the zucchini and place over the potatoes.Cover with turkey slices.It’s best to use beef brisket, which has lower calories.
  3. Sprinkle with grated carrot slices, spices and salt.Pour in sour cream.
  4. Pinch the edge of the sleeve.Place on baking sheet.Bake in oven for 1 hour.190° mode.

fish dishes

Eating fish is easily and immediately absorbed by the body, which has a positive impact on the weight loss process.

grilled mackerel

Mackerel in the oven

The mackerel cooked in foil is tender, juicy, extra tender, and has a light aroma.Contains 48.74 calories per 100 grams.Protein – 4.47 g, Fat – 3.26 g, Carbohydrates – 0.4 g.

You will need:

  • Oranges – 150 g;
  • Mackerel - carcass;
  • spices;
  • Garlic – 3 cloves;
  • Yogurt - 2 liters without sugar.

Cooking method:

  1. Disembowel the body.Cut lengthwise every 5cm.
  2. Squeeze juice from oranges.Grind enthusiasm.Mix the garlic cloves squeezed from the press with the yogurt.Add zest and orange juice.Sprinkle with spices.mix.
  3. Add the carcass to the sauce.Wipe down all sides.Leave for half an hour.
  4. Fold the foil into two layers and coat the fish with the sauce.
  5. Bake in oven for 20 minutes.190° mode.

Seabass in the oven

White fish is an ideal choice for weight loss menus.100 grams contains 24.23 calories.Protein – 0.96 g, Fat – 0.04 g, Carbohydrates – 5.23 g.

You will need:

  • Himalayan salt – 5 grams;
  • Bass – 2 carcasses;
  • Lemon – 40 g;
  • Onion – 1;
  • onions – 130 g;
  • Parsley – 7 g;
  • fish seasoning;
  • Coriander – 7 g.

Cooking method:

  1. Clean the body.Remove the internal organs.Rinse and pat dry with paper towels.
  2. Sprinkle with fish seasoning.Add some salt.Grind.Let sit for 25 minutes.
  3. Add chopped green onions, lemon slices and herbs.
  4. Chop onions.Unfold the foil and lay out the onion halves.Place the body on top.Twist the foil.
  5. Cook in oven for 25 minutes.180° mode.

Porridge

Cereals contain fiber.This valuable natural fiber does not dissolve in the body.When leaving the intestines, it takes with it a lot of unnecessary stuff: toxins, fats, allergens.Therefore, it is important to include porridge in your daily diet.

oatmeal

Oatmeal digests slowly, so you won't feel hungry for a long time after eating.Calorie content: 130.88 calories.Protein – 3.93 g, Fat – 1.9 g, Carbohydrates – 24.81 g.

You will need:

  • Oatmeal – 120 g;
  • Salt – 1 g;
  • Water – 240 ml;
  • Dried fruits – 50 g.

Cooking method:

  1. Bring water to a boil.Pour the cereal into a covered container.
  2. Chop dry fruits.Add to cereal.Pour boiling water over it.Wrap in towel.Leave for half an hour.
  3. Add some salt.mix.

While following dietary habits, alcohol consumption is prohibited.It floods the body with artificial energy and does not allow the body to break down fat tissue.

Buckwheat

buckwheat porridge

Grains help cleanse the digestive system.Removes harmful compounds from the intestines.Nutritionists advise against heat processing of buckwheat.Contains 113.7 kcal.Protein – 5.84 g, Fat – 1.05 g, Carbohydrates – 21.04 g (per 100 g).

You will need:

  • Buckwheat – 210 g;
  • Low Fat Kefir – 500ml.

Cooking method:

  1. Rinse the oatmeal in boiling water.Pour into container.Pour in the kefir.
  2. Close the lid.Leave for a day.

curd dishes

Low-fat cheese must be included in the diet.It nourishes the body:

  • calcium;
  • protein.

Serve with fruit, yogurt or as a filling for desserts.They also prepare delicious dietary dishes.

Casserole

This dish lifts your spirits in the morning with its amazing aroma and provides you with energy throughout the day.Contains 74.19 calories per 100 grams.Protein – 9.77 g, Fat – 1.56 g, Carbohydrates – 4.9 g.

You will need:

  • Apple – 1;
  • Low-fat cottage cheese – 220 g;
  • fructose;
  • Bran – 1 tbsp.spoon;
  • Cinnamon;
  • Sugar-free yogurt - 1 tbsp.spoon;
  • vanillin;
  • Egg – 1

Cooking method:

  1. Mash cheese.The lump should soften.
  2. Peel and slice the apples.Add to cheese.
  3. Add bran, cinnamon and vanilla.Pour in the yogurt and eggs.Sweetened with fructose.Stir.
  4. Put it in the table.Place in oven.160° mode.Bake for 45 minutes.

Silniki

This dish is suitable for the whole family to eat together.The caloric content is 199.9 calories.Protein – 13.7 g, Fat – 7.21 g, Carbohydrates – 19.04 g.

You will need:

  • Egg – 1;
  • Semolina – 60 g;
  • natural yogurt;
  • Honey – 30 ml;
  • Salt – 1 g;
  • Cheese – 220 g.

Cooking method:

  1. Pour the eggs into the cheese and honey.Add some salt.Grind with a fork.
  2. Pour in the semolina.Stir.Leave for half an hour.The grains should swell.
  3. Roll into balls.Place in steamer.Cook for 20 minutes.
  4. Place on a plate and top with yogurt.

This week's menu

The table provides a rough menu that you can independently adjust to your own taste preferences.

Monday:

Dishes drinks
Morning Boiled oatmeal and apple slices – 200 g, cottage cheese – 50 g + honey – 10 ml Tea
Lunch Cheese – 100 g (5%) water
day Cheese soup – 250 g, tomato and cucumber salad with sour cream water
Afternoon tea snacks Bananas, almonds – 50 g water
night Boiled shrimp – 200g, boiled eggs, cucumber – 2 pcs, tomatoes – 2 pcs Tea

Tuesday:

Dishes drinks
Morning Buckwheat – 200 g, butter – 5 g, toast, tomato – 1 slice. Tea
Lunch 1 banana and 1 persimmon each. water
day Mushroom soup – 250g, steamed chicken steak – 100g, brown rice – 100g water
Afternoon tea snacks Green salad – 200 g, yogurt dressing water
night Mussels – 200 g, vegetable casserole – 150 g Tea

Wednesday:

Dishes drinks
Morning Cheese casserole – 150 g, dried apricots – 20 g, banana coffee with milk
Lunch Natural yogurt – 100 ml, honey – 5 g, banana water
day Meatball soup – 250 g, stew – 150 g, stewed chicken fillet – 50 g water
Afternoon tea snacks Bread – 2 slices, jam – 10 g, apple Kefir – 250 ml
night Oven chicken breast – 200 g, vegetable salad – 100 g, rice cake Tea

Thursday:

Dishes drinks
Morning Cheesecake – 50 g, Banana, Cottage Cheese – 100 g (5%) Tea
Lunch 2 apples and 2 kiwis each water
day Fish stock – 250 ml, boiled mussels – 200 g, cucumbers – 2 strands. water
Afternoon tea snacks Cottage cheese – 100 g, nuts – 20 g, honey – 5 g water
night Cod in the oven - 200 g, bread - 1 slice, cucumber - 1 slice, tomatoes - 2 slices. Tea

Friday:

Dishes drinks
Morning Rice – 200g, Cheese – 20g, Apple Tea
Lunch Baked apples – 3 pcs. Kefir
day Borscht – 250 g, boiled chicken fillet – 70 g, green salad – 100 g water
Afternoon tea snacks Cottage cheese – 100 g, banana water
night Boiled potatoes - 150 g, boiled mussels - 100 g, cucumbers - 2 strips, tomatoes - 1 strip. Tea

Saturday:

Dishes drinks
Morning Cottage cheese – 100 g, honey – 5 g, toast – 25 g coffee
Lunch Biscuits – 50 g, apple water
day Buckwheat stock – 250 g, barley porridge – 150 g, beef stew – 50 g water
Afternoon tea snacks Baked apples – 3 pcs. Ryazhenka
night Boiled chicken fillet – 100g, tomatoes – 2 pcs, cucumber Tea
This week's menu

Sunday:

Dishes drinks
Morning Buckwheat – 200 g, chicken cutlet – 30 g, boiled eggs Tea
Lunch apples, oranges water
day Mushroom soup – 200 g, grilled chicken breast – 100 g, cucumber – 2 strips. water
Afternoon tea snacks Bread – 2 slices, cheese – 50 g, cucumber, tomato water
night Turkey slices in the oven – 200 g, vinaigrette – 150 g, grapefruit Tea

By counting calories you can lose excess weight quickly and permanently.

Children's dietary choices

Light, low-calorie foods are good for babies.Adult menus are not suitable as growing bodies require more calories for development.

You cannot feed your baby:

  • dumpling;
  • canned food;
  • sausage;
  • biscuit;
  • bacon;
  • semi-finished products;
  • Fried food;
  • chip;
  • baked goods;
  • candy.

Important rules:

  • Mayonnaise should not be added to dishes.Sour cream or yogurt should be used instead.
  • It's best to use sea salt instead of regular salt and use it sparingly.
  • Do not give carbonated drinks to children.
  • Milkshakes should be prepared.You can add any berries and fruits to the composition.It is best not to use sugar.

Products that must be present in the diet:

  • berry,
  • cereals;
  • fruit;
  • legumes;
  • vegetable;
  • lean meat;
  • dairy products;
  • fish;
  • seafood;
  • egg;
  • liver;
  • bread.
children's drinks

Recommended drinks:

  • jelly;
  • herbal infusions;
  • Natural and fresh;
  • Cocoa with milk;
  • still mineral water;
  • Tea;
  • jelly.

Within limited scope, the following actions are allowed:

  • Marshmallow;
  • butter;
  • vegetable oil in salads;
  • chocolate.

Daily calorie intake:

age Big card
6-12 months 800
1-1.5 years 1330
1.5-3 years 1480
3-4 years 1800
5-6 years 2380
11-13 years old 2860
14-17 years old (boys) 3160
14-17 years old (girls) 2760

You should consult a nutritionist before formulating any weight loss menu.