In the view of many people, diet food is an absolutely tasteless food that has to be swallowed with great torment. This is fundamentally wrong idea. Dietary nutrition involves a menu consisting of dishes with limited calories. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.
Diet food for weight loss is the best option to lose extra pounds, while eating tasty and beneficial to the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, health will remain, and a decrease in body fat will delight. Kilograms will slowly but surely melt.
Diet and Calories
When eating dietary food, one important and simple rule is observed: calories are spent more than consumed.
Dietary meals for every day will really help to lose weight!
Of course, you have to do arithmetic and count calories. We assure you, this is not at all difficult. Information on the calorie content of various products is quite accessible to everyone. It can be easily found on the Internet. Some recipes for low-calorie slimming dishes even have a calorie calculation. And the recipes calculators presented on many websites of diet food allow you to perform the optimal calculation of calories and organize for yourself an individual balanced menu of diet dishes.
Ways to cook diet foods
Dietary food somewhat limits the way food is prepared. Absolutely unacceptable options involving frying, including deep-fried. But modern household appliances for the kitchen allow you to cook gourmet dishes in other ways.
It is very tasty and, besides, with minimal costs, you can cook dietary dishes in a slow cooker. Products are mainly steamed and stewed. You can also diversify the menu with many salads of fresh vegetables and fruits. Seafood is also shown. With the right approach, delicious diet dishes will make your table festive!
Learning to plan a menu for every day
Healthy, healthy and low-calorie foods are not difficult to cook at home. One thing to remember is that in order to have excellent physical shape eating a little properly, you should more often be in the fresh air and engage in physical exercises.
Recipes for diet foods for weight loss will gradually save you from unnecessary kilograms. You will feel lighter, more confident and younger.
Example menu options
So, the decision was made to lose weight with diet food. Designing a menu yourself is difficult. The proposed option of an approximate diet will help you navigate the selection of dishes. The diet is based on the fact that 1100 calories are spent daily. Dishes are easily interchangeable, if you do not forget to take into account their energy value.
An example menu might look like this:
- Breakfast : porridge 200 grams (preferably oatmeal), cooked in non-fat milk with the addition of 50 grams of berries (fresh or frozen) and a cup of coffee. Sweeteners are excluded!
- Lunch : grated carrots (two medium-sized things), flavored with olive oil.
- Lunch : boiled buckwheat 100 grams, vegetable salad (dressing – oil, preferably olive).
- Snack : a fruit cocktail (sliced pear, apples, kiwi and nectarine) – half a glass will be enough. In addition, you should drink a glass of plain water or green tea.
- Dinner : boiled chicken (you can turkey), vegetable salad (dressing – oil).
- Breakfast : cottage cheese 200 grams of minimum fat content, half a banana. Tea. Sweeteners are excluded!
- Lunch : grated carrots (two medium-sized carrots), one citrus fruit (any).
- Lunch : boiled rice 100 grams, fish steamed vegetables.
- Snack : a quarter of dark bread with cottage cheese pasta and a slice of tomato. Drink a glass of plain water or green tea.
- Dinner : vegetable omelet, vegetable salad (dressing – oil).
- Breakfast : porridge (oatmeal or any gray) 200 grams, cooked in skim milk. 1 apple Unsweetened black coffee.
- Lunch : 20 grams of nuts and grapefruit (one small or part large).
- Lunch : vegetable soup (200 grams).
- Snack : a cocktail of berries (currants, blueberries, lingonberries, strawberries). Drink a glass of plain water or green tea.
- Dinner : cottage cheese casserole (minimum fat content!), Fruit drink from sour berries.
These are the basic options on the basis of which you can choose a menu for the week taking into account the calorie content of the products.
How to switch to diet food?
Nutritionists advise starting a diet from Saturday or Sunday. For most people, this is a weekend. It is better not to plan any events or country walks. Follow your body, because any change in nutrition is stressful for him. It’s good if you have the opportunity to calmly adapt yourself at home to changing your diet. And in your free time you can make at least an approximate menu for the first week and look for interesting recipes for proper nutrition when losing weight.
First courses are delicious and healthy.
Dietary soups are almost ideal fat burners. They have many useful substances and they are light. The process of losing weight along with eating vegetable soups will be much more active.
Rules for making dietary soups
Products for the preparation of homemade healthy soup should always be fresh, and seasonings should be natural. Salts should be used to a minimum.
The soup is cooked very quickly, so it retains the flavor of the products. For the future, they don’t boil it, they always eat it fresh. The main rule is not to combine incompatible products, for example, meat with cereal, fish with an egg.
Soups should be prepared on vegetable broths. Stalks and leaves will also go into business. But meat broths are taken only secondary, the first water must be drained.
Interesting recipes for original soups
- Soup with basil. His homeland is Italy. To prepare such a dish, a small onion is taken and finely chopped, and then passaged in butter. Young peas and some vegetable stock are added to the onion. Onions with peas need to be darkened over a slow fire for a quarter of an hour. Then the peas are ground and transferred to a saucepan with broth, brought to a boil. A little cream and chopped basil are added to the finished soup.
- Tomato soup. He, perhaps, makes an exception in a number of dietary soups. To prepare it, you need 200 grams of veal and a couple of medium potatoes, which are boiled in a liter of water. 400 grams of peeled tomatoes and a small onion are added to the finished broth. After half an hour, the soup is ready. It remains to add very finely chopped bell peppers, parsley and garlic. Cook for a few more minutes and let it brew. There are no dietary meat analogues for this soup.
- Zucchini or pumpkin soup puree. The recipe is simple and quick. Zucchini (pumpkin) is cut into cubes and boiled. Grind with a blender. Add a little cream or butter, salt. It remains to boil the soup for a couple of minutes, and it is ready! Serving such a dish is best with sour cream and herbs.
Meat in a diet kitchen
As lean meat, beef, poultry and rabbit meat are used. Diet cuisine completely denies frying, so the dishes are steamed or the meat is simply boiled. It is preferable to use the product in powdered form.
Dietary meat dishes are necessary for the human body, as they contain essential proteins. In addition, meat gives a feeling of satiety, and contains few calories.
Beef on the diet menu
Dietary beef dishes have an excellent taste. You can simply boil small pieces of meat, use the broth for soup, and serve meat with stewed or fresh vegetables. As an alternative, you can also cook goulash from pieces of meat by stewing meat with onions, carrots and tomato in a small amount of broth. If you stew slices of low-fat beef in sour cream sauce, you get excellent beef stroganoff. In order for the dish to turn out really dietary, you first need to boil the beef and only then add the rest of the ingredients.
Excellent recipes can also be selected for minced meat. These are meatballs, meatballs, meatballs, meatballs. The recipe in dietary cuisine is no different from traditional recipes. The only condition is that all similar dishes are steamed.
Chopped meat is suitable for cooking stuffed peppers, zucchini, stuffed cabbage, casseroles and rolls. These dishes are an excellent example of dietary cuisine, as the meat in them is combined with vegetables.
White meat in the diet menu
White meat is chicken, turkey and rabbit meat. It is distinguished by its high palatability and high content of animal protein. The meat is well digested without causing heaviness in the stomach. In addition, it is not at all difficult to prepare dietary dishes from chicken, rabbit, and turkey.
The meat, as noted above, is consumed in boiled form, steamed or stewed. Boiled or steamed meat goes well with vegetables and natural spices. Stewed white meat in various sauces – tomato, sour cream, vegetable.
Interesting and delicious dietary chicken breast dishes are cooked in the oven. Also, the breast is beaten and baked with vegetables and spices.
Fish in a diet kitchen
Lenten menu without fish is unthinkable. Fish is the most delicate taste and storehouse of nutrients. Dishes from it are exquisite and appetizing. You can bake, boil and stew fish just like meat. One of the easiest to prepare, but nonetheless, an exquisite recipe is fish baked in foil.
In the prepared foil is placed, in fact, the fish itself, a little lemon, spices, salt to taste. Then the foil must be carefully wrapped and sent to the preheated oven. Perhaps this is one of the most successful ways of cooking fish.
Dietary cuisine and vegetables
Dietary cuisine and vegetables are inseparable. They are stewed, boiled or simply consumed raw. It is preferable to use olive oil for dressing vegetable salads. Dishes are low-calorie, easily digestible and supply the body with minerals and vitamins.
One of the most healthy and unpretentious dishes is jacket potatoes. It is baked in the oven. Moderately spice additions are also not prohibited. You can eat such potatoes with fresh herbs.
Diet dishes from zucchini are also popular, because zucchini is also a low-calorie product. One of the most popular recipes for dietary cuisine is baking zucchini in the oven. Modern dishes allow you to bake zucchini completely without oil. It is enough to cut them into circles, arrange them in a heat-resistant container, sprinkle with spices and garlic and send to the oven. Preparing the dish quickly.
Also, stews, cereals, casseroles, soups are prepared from zucchini. Pumpkin is cooked similarly.
In general, you can use almost any available vegetables. But still, one of the most valuable in low-calorie cuisine is cabbage, especially cauliflower. Dietary cauliflower dishes are not only useful, but also have a unique taste. And its exclusivity is that proteins are instantly absorbed by the body. Stew the cabbage, bake it, make soup puree from it.
Dairy products in dietary cuisine
Dairy products in dietetic cuisine are not only popular, but also indispensable. No effective diet for weight loss can do without kefir, milk and cottage cheese. Sour-milk products are eaten with fresh fruits and berries.
But the king of dairy products in low-calorie nutrition is undoubtedly cottage cheese.
From this diet product is prepared:
- independent dishes – cottage cheese pancakes, casseroles, pastas;
- diet cottage cheese in the form of mousses and cocktails with berries and fruits;
- cottage cheese and vegetable casseroles (for example, stuffed tomatoes with cottage cheese and chopped herbs).
Diet for slimming is a lifesaver. Do not exhaust yourself by refusing your favorite dishes! Indeed, in fact, dietary cuisine differs only in a certain list of acceptable products and their processing technology. And for those who want to lose weight, such a kitchen will always provide delicious dietary dishes that will help to tidy up your figure!