Low-calorie diet meals for weight loss primarily consist of vegetables, dairy products, lean meat, poultry, fish. For cooking uses gentle methods of heat treatment are: grill, boiling, braising, roasting. Good help on the farm will be multivarka, which combines several functions. Do not be redundant packets for baking, plain foil, different molds, pans with non-stick coating.Basic principles:
- Low fat. One tablespoon of oil contains about 120 calories, which is 12-15% of the average daily energy value amissis pondus women. The fats you want to add strictly through the scales.
- A minimum of sugar. Sweets don't only have high calorie, but also affect the fluctuation of glucose level in the blood, provoke a strong and sudden hunger. As sweeteners in diet meals it is better to use fresh and dried fruits, berries and natural sweeteners.
- At least wheat flour, starch. In diet for weight loss may be the presence of baking of whole wheat, rye flour, bran, oatmeal. But it is better to prepare other dishes.
It is important to abandon the purchase of sauces. Even low-calorie mayonnaise contains a lot of fat, ketchup is filled with sugar and starch. And included flavor enhancers awaken the feeling of hunger, reduce the use of dietary dishes. Weight watchers people should unconditionally remove it from your diet.
The first recipes of dietary dishesThe first diet meals for weight loss must be present in the diet, they fill the stomach, creating a feeling of satiety, but low in calories. There are even special diets soups. Cold dishes refreshes in the hot summer, charged with vitamins. Hot soups will help to keep warm in winter will appreciate the assortment of will make, menu is varied. In meals for weight loss desirable to combine the potatoes with cereals, pasta or beans. If noodle soup or beans, it is better amylum tuber not add. In the recipes of vegetable soup, borscht potatoes can be safely used.
Onion soup with cabbage</1_img>
Composition: Onions – 6 PCs. Cabbage – 800 g Pepper – 2 PCs. Celery stalks – 4 PCs. Tomatoes – 2 PCs. Greens, spices to taste
Preparation: Measure out 2.5 liters of water, pour into saucepan, bring to a boil. Chop the onion cubes, add to saucepan, boil for 5 minutes. Shred the cabbage, chop the pepper, celery and add all to the onion, lightly prisolit soup. Boil for 5 minutes, add the chopped tomatoes. Simmer the dish on low heat until cooked all the vegetables. In the end, add pepper, fresh herbs, Laurel and other spices according to your taste.
Composition: Fresh cucumbers – 3 PCs. Boiled eggs – 2 PCs. Radish – 10 pieces Boiled chicken – 200 g Green onions – 1 bunch Dill – 1 bunch Fat-free yogurt – 600 ml The simple or mineral water – 400 ml Lemon – 0,5 pieces.
Preparation: Clean the eggs, cut into cubes, pour into a saucepan. The chicken disassemble the fibers or also chop. The skin and fatty pieces it is desirable to remove. Crumble all the vegetables and herbs, combine. Mix the yogurt and water, you can take mineral water with gas, add salt, pepper, squeeze lemon juice, stir. To add a fill to the staple diets. Serve chilled, store in the refrigerator no more than days. </2_img>
Green soup "Summer"
Composition: Chicken (fillet)– 250 g Potatoes – 2 PCs. Carrot – 1 PC. Onion – 1 PC. Sorrel – 2 bunches Dill – 0,5 beam Eggs – 3 PCs.
Preparation: Wash cut pieces of chicken, folded into a saucepan, add 1.5 litres water, bring to a boil. Formatae to remove the foam, reduce the heat, boil broth for 15 minutes. Peel the onion and carrots to cut cubes, to fill in the pan. Add salt. Peel the potatoes, cut into slices, add after boiling the vegetables first. Cook until soft potatoes. Sorrel and dill washed, cut into slices, sprinkle them into the almost finished soup. To try the salt, if you want to add, season with pepper, laurea, bring to boil, turn off. Cover the pot, leave for a dietary meal in 10 minutes. When serving, add to the plate conciderunt boiled egg.
Recipes main dishes
Diet main dishes are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. They mainly consist of vegetables, humilis-adipem meats or poultry, legumes are welcome.
Chicken diet patties
Composition: Fillet – 500 g Egg – 1 PC. Bulgarian pepper – 1 PC. Carrot – 1 PC. Onion – 1 PC. Garlic – 2 cloves Salt, pepper
Preparation: Remove seeds from peppers, cut vegetable cubes, pour into a bowl. Grind garlic, onion, chicken fillet through a meat grinder. Add chopped small dice carrot and one raw egg. Fill the minced meat with spices, stir. Dazzle small round burgers 50-70 g, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Either spread on the pan of a double boiler, cook for 20-25 minutes after boiling water.
Diet cabbage stew with liver
Composition: Liver – 300 g Cabbage – 800 g Onion – 100 g Carrots – 100 g Oil 1 tbsp Spices, herbs, garlic to taste
Preparation: Pour into a large pan, in a pot or in a saucepan a tablespoon of oil to lightly greased surface, put on the stove. Chop the onion, grate coarsely the carrots, lightly fry. To flush the liver. If the product is beef, then cut into strips. If chicken liver, slices, as it will. Add to the vegetables and fry for 1-2 minutes. Shred cabbage brassica. You can use a special grater or a knife, lightly prisolit and mash with hands. To put the vegetable in the total mass, stir, cover and stew in our own juice until tender. Two minutes before the end to season the dish with pepper, garlic, greens, dosolit. Note: to Fry food for dietary meals is better on coconut oil. It is much more useful and produces less harmful substances when heated.
Ratatouille (recipe for oven)
Composition: Eggplant – 250 g Courgettes (zucchini) 250 g Onion – 170g Olive oil – 10 g Bulgarian pepper – 100 g Tomatoes – 800 g Parsley, spices, vinegar to taste
Preparation: Chop the onion cubes, pour into the pan with the prescription oil. Lightly fry. The release of bell peppers from seed. Cut into cubes, add to the onions. Cut two tomatoes in half, grate the pulp, peel to remove. Add the tomato mix in a pan, cover and simmer the vegetables until soft pepper. Eggplant, zucchini and remaining tomatoes cut into circles. To vegetables in skillet, add spices, salt. Want to squeeze the garlic, season with spice vinegar. Spread half in the baking dish and smooth the layer. Arrange the slices of vegetables, alternating eggplant with tomatoes, zucchini, set on edge. Put the remaining vegetabilis; a mixture of peppers, smooth. Bake the dish for 35-40 minutes at 180°C.
For sweetening and to improve the taste of dessert diet meals for weight loss uses fruits, berries, allowed the addition of sugar substitutes. They are natural and synthetic. Natural types of the most common products based on stevia. Important be careful to use honey. Of course, it is healthier than white refined sugar, but also has high calorie content.
Important! Whatever low-calorie dessert of fruit, it is recommended to use it in the morning or at least till 16.00. Otherwise, the dish will slow the weight loss.
Baked apples with cinnamon
Composition: Apples – 3 PCs. Cinnamon – 1 tsp. Honey 1.5 tsp.
Preparation: Wash the apples, it is advisable to choose dense fruits of the same size. With a knife cut a stub from the back side, making the funnel, but not to pierce through. Put in each Apple, 0,5 teaspoon of honey, sprinkle slices ground cinnamon. Optionally, you can make holes bigger, fill with cottage cheese or low-fat cream cheese. On the bottom of the form to put a piece of foil, place the apples, bake the dessert dish until tender in the oven. The Temperature Of 200°C.
Berry ice cream</4_img>
Composition: Yoghurt – 100 g All berries – 100 g Honey – 1 tsp
Preparation: Fold the washed berries into the blender. If they are seeded, for example, the cherry pits to remove. Beat until smooth puree. Add yogurt, honey, blend again. Put on 40 minutes in the freezer. Remove, and quickly stir, put into molds for ice cream, freeze.