A large number of people, for one reason or another, prefer to eat dietary, healthy foods. Recently, the variety of dietary dishes has expanded incredibly. These include dietary first courses, dietary hot dishes, dietary side dishes, dietary second courses and even delicious dietary desserts. Low-calorie main courses and low-calorie side dishes are ready to delight you not only with their benefits, but also with their impeccable taste and appearance. After all, diet dishes for weight loss must certainly be very tasty, otherwise many simply will not be able to eat them.
Often, delicious dietary main courses are prepared from healthy vegetables, fruits, lean chicken, fish and various cereals. With these fairly simple ingredients you can prepare a huge variety of original, incredibly tasty dishes that will not only suit your taste, but will also not harm your health. These include chicken cutlets, vegetable salads, cabbage rolls, stews and a variety of casseroles.
If you also watch your figure, prefer to eat diet foods for weight loss and are looking for recipes at home, then this subcategory was created just for you and your convenience. This subcategory contains the most delicious, original and healthy recipes for dietary main courses. You will definitely choose dishes to suit your taste.
Choose the most delicious recipes for dietary dishes and be sure to try to cook them. Having prepared the dishes the recipes for which are given in this subcategory, you and your loved ones will eat with great pleasure and appetite. You will also prove to everyone that diet dishes can also be tasty. It is very convenient that many recipes are supplemented with photographs with step-by-step preparation, so preparing dishes will become even easier and faster.
Chicken on a bottle in the oven
Ingredients: chicken, olive oil, lemon, greens, cucumber, salt, pepper, garlic, bay leaf, allspice, juniper berry, rosemary, herbe de Provence, paprika, crushed tomato, Armenian seasoning
Calories/100g: 181
Chicken on a bottle baked in the oven is a fairly famous dish and loved by many. After all, it turns out delicious and easy to prepare. What else do you need for the perfect recipe?
Ingredients:
- 2 kg of chicken;
- 1 tsp. olive oil;
- 1 lemon;
- greens;
- cucumber for serving;
- salt;
- pepper.
Spices in a bottle;
- 2-3 cloves of garlic;
- 1 bay leaf;
- 2 peas of allspice;
- 1 tsp. juniper berries;
- 0.5 tsp rosemary;
- 1 tsp. Provençal herbs.
Spices for chicken:
- 1.5 tsp. paprika;
- 2 tsp. chopped tomato;
- 2 tsp. Armenian seasoning.
Ingredients: chicken, rice, carrots, onions, leeks, olive oil, hops-suneli, paprika, dry garlic, nutmeg, coriander, salt, pepper, parsley
Calories/100g: 193
If you want to cook both the main dish and a side dish at once, we recommend baking chicken with rice in the oven. It will turn out not only tasty, but also very appetizing.
Ingredients:
- 1.6 kg chicken;
- 0.5 cups of rice;
- 0.5 pieces of carrots;
- 0.5 onions;
- 10 g leek;
- 1 dessert spoon of olive oil;
- 1 tsp. khmeli-suuneli;
- 0.5 tsp paprika;
- 1 tsp. dry garlic;
- 0.5 tsp nutmeg;
- 1 tsp. coriander;
- salt;
- pepper;
- parsley.
Ingredients: chicken breast, tomato, cheese, sour cream, salt, pepper
Calories/100g: 131
Chicken with cheese and tomatoes is very tasty. And if you bake it in the oven, as in our recipe, you will get a wonderful dietary dish.
Ingredients:
- 300 g chicken fillet;
- 100 g tomatoes;
- 80 g hard cheese;
- 50 g sour cream 10%;
- salt to taste;
- pepper to taste.
Ingredients: chicken, soy sauce, chicken spices, garlic, apples, orange, salt, pepper, vegetable oil
Calories/100g: 160
Let's try to cook chicken with apples and oranges in the oven. We will bake the whole bird, and marinate the meat in a mixture of soy sauce, orange juice, and your favorite spices. The chicken turns out spicy, with sweet and sour notes.
Ingredients:
One chicken;
- 60-70 milliliters of soy sauce;
- a tablespoon of spices for chicken;
- 3 cloves of garlic;
- 2 apples;
- half an orange;
- a little salt and pepper;
- a tablespoon of vegetable oil
Ingredients: chicken, soy sauce, chicken spices, dry garlic, salt, pepper, bay leaf, black peppercorns
Calories/100g: 185
Have you tried cooking chicken in a can in the oven? The bird turns out aromatic on the inside, thanks to the spices in the jar, and for the outside we will prepare a marinade based on soy sauce.
Ingredients:
One chicken;
- 60 milliliters of soy sauce;
- 2 teaspoons of spices for chicken;
- a little salt, pepper, bay leaf, black peppercorns;
- jar
Ingredients: chicken fillet, canned pineapple, sour cream, salt, pepper, chicken spices, hard cheese, vegetable oil
Calories/100g: 168
This chicken chop with pineapple and cheese can even be served at a holiday table, without fear of going over the calorie limit, because the dish turns out to be dietary. You can serve the chop with potatoes, rice, or vegetable salad.
Ingredients:
150 grams of chicken fillet;
- 2 rings of canned pineapple;
- 1 tablespoon of sour cream;
- a little salt, pepper and spices for the chicken;
- 70 grams of hard cheese;
Ingredients: chicken fillet, carrots, salt, pepper, dry garlic, gelatin, broth
Calories/100g: 70
Tasty and healthy chicken sausage can be prepared at home, right in a plastic bottle. The sausage holds its shape thanks to gelatin and looks very appetizing. At your discretion, you can add aromatic herbs and spices for a brighter taste.
Ingredients:
300 grams of chicken fillet;
- 70 grams of carrots;
- salt;
- pepper;
- dry garlic;
- 1 package of gelatin;
- 300 milliliters of broth
Ingredients: chicken, soy sauce, orange juice, orange, dry garlic, chicken spices, vegetable oil, salt, pepper
Calories/100g: 181
Baking a whole chicken in the oven is not that difficult. In this recipe with step-by-step photos, the main thing is the marinade, which emphasizes the taste of the bird and makes it the most delicious.
Ingredients:
1 chicken;
- 5 tablespoons of soy sauce;
- 5 tablespoons of orange juice;
- half an orange;
- 1 teaspoon of dry garlic;
- 1 teaspoon of spices for chicken;
- 2 tablespoons of vegetable oil;
- salt;
- pepper
Ingredients: chicken fillet, chicken egg, cream, salt, pepper, flour, vegetable oil
Calories/100g: 180
Even those who don’t really like chicken will like this tender chicken soufflé. It is so light that it just melts in your mouth, and the process of preparing it is not that complicated.
Ingredients:
250 grams of chicken fillet;
- 1 chicken egg;
- 60 milliliters of cream 20%;
- a little salt and pepper;
- 2 teaspoons of flour;
- 1 tablespoon vegetable oil
Ingredients: chicken drumsticks, potatoes, cauliflower, carrots, onions, champignons, salt, pepper, bay leaf, vegetable oil
Calories/100g: 99
Chicken with vegetables and potatoes baked in the oven is a complete dish for lunch or dinner, which is very quick and easy to prepare.
For the recipe, you can use a whole chicken, cut into pieces, as well as individual parts of the carcass: wings, fillets or drumsticks.
Ingredients:
2 chicken drumsticks;
- 2 potatoes;
- 100 grams of cauliflower;
- 1 carrot;
- 1 onion;
- 100 grams of champignons;
- salt;
- pepper;
- bay leaf;
- 1 tablespoon vegetable oil
Ingredients: chicken fillet, champignons, onions, cream, salt, pepper, vegetable oil
Calories/100g: 92
Chicken fillet in a creamy sauce with mushrooms and onions, cooked in a frying pan - a quick lunch or dinner option.
It takes literally 20 minutes to prepare the dish and delicious meat is on your table. All that remains is to complement it with a side dish and salad.
Ingredients:
300 grams of chicken fillet;
- 200 grams of champignons;
- 100 grams of onions;
- 150 milliliters of cream 10%;
- salt and pepper;
- 1 tablespoon vegetable oil
Ingredients: potatoes, chicken thighs, sour cream, garlic, soy sauce, salt, pepper, hard cheese, vegetable oil
Calories/100g: 157
Chicken thighs with potatoes is a simple but very tasty dish that is suitable for every day and for a holiday table.
Preparing meat and potatoes is quite simple: separate the thighs from the bones and skin, marinate them, then bake them in the oven on a bed of potatoes.
Ingredients:
400 grams of potatoes;
- 500 grams of chicken thighs;
- 4 tablespoons of sour cream;
- 2 cloves of garlic;
- 2 tablespoons of soy sauce;
- a little salt and pepper;
- 70 grams of hard cheese;
- 1 tablespoon vegetable oil
Ingredients: chicken breast, champignons, onion, cheese, mayonnaise, vegetable oil, salt, pepper
Calories/100g: 113
Tasty dishes are not always high in calories. This recipe will help you prepare diet chicken chops with mushrooms and cheese, which are baked in the oven.
Regular mayonnaise in this dish is replaced with dietary mayonnaise, but if you don’t find it, you can use sour cream instead.
Ingredients:
400 grams of chicken breast;
- 1 onion;
- 60 grams of cheese;
- 50 grams of dietary mayonnaise;
- a third of a tablespoon of vegetable oil;
- a little salt and pepper
Ingredients: chicken fillet, chicken egg, milk, wheat flour, butter, salt, pepper, vegetable oil
Calories/100g: 218
Tender chicken soufflé, like in kindergarten, is a great option for those kids who don’t like chicken in its pure form. For a step-by-step recipe with photos, you should boil the meat in advance, then chop it and combine it with the rest of the ingredients.
The finished soufflé can be served with boiled potatoes, cereals, and vegetables.
Ingredients:
250 grams of chicken fillet;
- 1 chicken egg;
- 80 milliliters of milk;
- 2 teaspoons of wheat flour;
- 70 grams of butter;
- a little salt and pepper;
- 1 teaspoon vegetable oil
Ingredients: cauliflower, champignons, onions, carrots, chicken drumsticks, salt, pepper, bay leaf
Calories/100g: 80
This simple recipe with photos will tell you how to cook chicken with vegetables in a jar. This dish is prepared in the oven and does not require the addition of oil or water - the meat and vegetables are stewed in their own juices.
Ingredients:
250 grams of cauliflower;
- 100 grams of champignons;
- 1 carrot;
- 1 onion;
- 2 chicken drumsticks;
- salt;
- pepper;
- bay leaf
Culinary community Li.Ru -
Dietary recipes for weight loss
Soup for weight loss is a dietary dish for those who want to eat and lose weight at the same time. A simple soup for weight loss is not only light, but also tasty - it will make any diet a pleasure.
Salad "Brush" for weight loss
"Brush" salad for weight loss is an effective and tasty way to get rid of excess ingredients. A simple recipe for “Brush” salad for weight loss - a note for those who want to lose weight!
Okroshka is a light, nutritious, vitamin-packed soup that also helps you lose weight. I love okroshka and in early spring I always go on an okroshka diet. By bikini season I lose 3-4 kg.
After reading the name of this soup, there should be no questions about its purpose. This celery soup recipe is to help those who are losing weight.
Proper nutrition is the key to weight loss and overall health. Onion soup for weight loss is an excellent example of a tasty and at the same time healthy dish that improves metabolism and helps you lose weight.
If you carefully monitor your weight or are struggling with extra pounds, I offer you a very tasty, nutritious and low-calorie lentil soup for weight loss.
Anyone who is interested in diets has probably heard about cabbage soup for weight loss, which is credited with simply miraculous properties. I'll tell you how to cook it.
I’ll tell you my little secret - a simple recipe for making lemon water for weight loss. A very tasty drink that I drink every day. A good element of a diet for weight loss. Meet us! :)
Do you want to eat deliciously and not be afraid of extra pounds, or do you need to lose some weight? Then I offer you a great option - pumpkin soup for weight loss.
Celery with kefir for weight loss can be used on a kefir fasting day. If someone wants to lose weight, then they cannot do without fasting days once every four days. Celery is your helper!
Any woman would not mind losing a couple of extra pounds. Vegetable soup for weight loss will help you with this. However, it is not only healthy, but also very tasty - see for yourself!
The leader among jelly for weight loss! By losing weight with this jelly, you will not only lose excess weight, but also improve your health. So, let's prepare oatmeal jelly for weight loss!
This is a wonderful tasty and healthy soup with a minimum calorie content and maximum vitamin content. Well, if you are satisfied with your weight, then just prepare it for the general benefit of the body.
As you know, pineapple is a low-calorie and tasty fruit. For a greater weight loss effect, you need to eat fresh pineapple for several days, “diluting” it with dishes containing canned pineapple.
This excellent soup will help you maintain your figure in good shape. In addition, it is perfect for a light lunch or dinner on a hot summer day, and it is also incredibly tasty and healthy.
Celery juice for weight loss is full of vitamins and minerals. And the body spends much more calories on its digestion than is contained in celery. The juice removes toxins and speeds up metabolism.
Are you losing weight? A recipe for tomato soup for weight loss is at your service. Using a minimum amount of ingredients, in a simple way, prepare a great soup - both tasty and useful for losing weight.
You can fight excess weight with beets very simply, and most importantly, without much harm to your health. Today on our menu is an excellent low-calorie puree soup made from vegetables and fruits - tasty and healthy.
I learned how to make pumpkin soup for weight loss from my friend in the fall, when I visited her for a week. She was just losing weight. So what do you think? There was an effect!
There are a lot of options for cabbage soups for weight loss. Usually, when I need to “unload” a little, I prepare this cabbage soup for weight loss - and gobble it up with pleasure. Tasty and healthy.
Asparagus is an indispensable product for those who are watching their weight: it contains so few calories that you can eat it in almost any quantity! I offer you a simple recipe for asparagus for weight loss.
If we choose dietary food without harm to our health, then low-calorie buckwheat dishes are perfect. Today on our menu is buckwheat soup for weight loss.
I offer you a wonderful recipe for soup for weight loss, which will perfectly cope with the feeling of hunger, and at the same time it does not contain a large number of calories, and it is also incredibly tasty and aromatic.
If you are not on a strict diet, then this pea soup recipe for weight loss is perfect for you. No harmful ingredients, only dietary products.
If you really love mushrooms, but watch your figure, then this recipe is especially for you. We will prepare a wonderful mushroom soup, very light and healthy, which will not harm your slim figure.
Did you know that you can be on a diet and still eat incredibly delicious food? If not, then the recipe for tomato puree soup for weight loss is a must-read.
Spinach soup recipe for weight loss - for everyone who is on a diet. An indispensable dish for anyone who not only wants to eat healthy, but also loves healthy food and wants to lose weight. It's quick and easy to prepare.
Tomato soup for weight loss will help you lose those extra pounds. In addition, this soup is a vitamin bomb. You can eat it not only for lunch, but also for dinner. Don't forget to move more!
If you are striving for an ideal figure, then first you need to balance your diet. Zucchini soup for weight loss is perfect for those who want to keep their body in great shape.
Celery salad for weight loss is a proven method in the fight against excess weight. Celery has many beneficial substances and properties, including helping you look great and stay in good shape!
Vegetable puree soup for weight loss is very easy to prepare. It will also be of interest to vegetarians or fasting people. The recipe is simple and straightforward. The main ingredient, cauliflower, is always available in the store.
Today I want to give you a simple broccoli soup recipe for weight loss. As you know, green vegetables promote weight loss, so take note of the recipe.
This recipe for preparing ginger with garlic for weight loss may not differ in taste, but it effectively burns fat and protects the immune system. Double the benefits, and prepares very quickly!
This soup will refresh and invigorate your body, and will also become an excellent ally in the fight against extra pounds. It’s incredibly simple and low in calories, and thanks to the cucumbers and herbs, it’s also healthy.
Today everyone knows that in order to lose weight you need to eat. But you need to eat the right food. I want to tell you how to make vegetable soup for weight loss. This soup should be prepared in small portions and eaten immediately.
A recipe for making tomato soup for weight loss - for diet lovers and not only. Sweet parsley, celery and bright tomatoes will not only help you lose weight, but also lift your spirits.
Here is a classic recipe for millet porridge, widespread throughout Russia. Millet porridge is an excellent dish for both adults and children, which everyone should be able to cook.
I bring to your attention an original recipe for making pink salmon salad - I think you will like the unusual combination of red fish with apples, onions and sour cream. Suitable for those who are losing weight!
For a long time now, everyone has known about the benefits of various fresh juices, and fresh celery is no exception. And its main benefit is improving digestion, so it is ideal for those who decide to lose weight.
Here is a recipe for making a very simple soup with a delicate celery flavor. In addition to celery, the soup contains onions, butter, broth and spices. You can cook the soup in an hour. This soup is also suitable for weight loss.
A good recipe for curd cream for a cake will be useful to everyone who at least occasionally bakes cakes at home. Curd cream for the cake is prepared very quickly and simply - I’ll tell you how.
This is one of the favorite dishes of all the kids. And at the same time, it is not only tasty, but also dietary and healthy. And with the help of a multicooker, everything is prepared easily and quickly.
Potatoes with cheese in a slow cooker are an excellent side dish for meat, which can absolutely easily become an independent and complete dish. Very filling, very tasty, very beautiful! I recommend it :)
4.6
Here is a recipe for oatmeal with milk. Many people do not like oatmeal because it is sticky, thick and heavy. This is because it is immediately cooked with milk. Try cooking differently! ...more
4.4
Buckwheat porridge recipe. If you prepare buckwheat porridge according to a truly old Russian recipe, your opinion about its wonderful taste will change forever.
Buckwheat porridge is good both as an independent dish and as a side dish. Use a multicooker to prepare buckwheat porridge - I guarantee you excellent results!
Do those who have paid the price for their love of food deserve the most difficult tests? This approach is outdated! Modern nutritionists say that the best diet for weight loss is the one that you can follow comfortably, without falling from weakness, without getting knocked down in search of special foods and without getting hung up on calorie calculations and percentages. We offer you a selection of the easiest diets for every taste!
Easy diet for the lazy: bottle and watch
Clear rules, ease of use and impressive effect - light water “” is rightfully one of the most popular. You won’t be able to get confused in the terms of this weight loss plan even if you want to, there is only one main rule - 20 minutes before each meal you need to drink 200 ml of plain still water. Drinking during a meal and for two hours after it, on the contrary, is not recommended.
The duration of a light diet for the lazy is 2 weeks; it is assumed that during this time you will be able to get rid of at least 5 kg without making drastic changes to your diet.
Weight loss occurs through a natural reduction in portion size: you eat less because your stomach is already full.
Another common light diet that does not require intervention in the diet can last without restrictions in duration - many women use the “(five, seven...)” rule almost all their lives. Although nutritionists doubt the advisability of such a life hack and even argue that, from a biochemical point of view, a ban on evening meals should cause weight gain, popular opinion adamantly continues to consider a light diet that simply limits food after some time as a simple and effective way to stay in shape.
How to feel weightless as a feather? Choose an easy diet for weight loss!
Light gourmet diet: a journey in a plate
Many of us are rightly confident that a light diet should, first of all, be varied. Indeed, nutrition plans that allow a large number of foods and prohibit only the obvious harmful ones are simple and pleasant to follow. Additionally, gourmet meal plans typically promise serious health benefits through large amounts of and.
They lose weight, however, not particularly quickly, but steadily and for a long time - given the fact that light gourmet diets, as a rule, can be used as permanent eating styles.
The most popular of these easy-to-follow various light diets, of course, remains. This is not just a nutrition plan, but a cultural heritage of the countries of the Mediterranean region, recognized by UNESCO. In order to eat like happy centenarians of sunny countries, you need to create a menu of fresh vegetables and whole grains, choose sea fish as the main source of animal protein (5-6 servings per week), and, on the contrary, avoid eggs and red meat, if possible refrain. If such restrictions seem serious to you, you may change your mind when you learn that the Mediterranean diet encourages regular consumption of red wine.
If you liked the idea of losing weight with a national flavor, pay attention to two other interesting easy diets. is based on the consumption of plant foods in combination with slow carbohydrates and liquid - traditional Chinese dishes, which are rice or noodles in broth, are not only well digested, but also provide satiety for a long time. , which is based on traditional Scandinavian food, is surprisingly close to the everyday Russian menu: it allows year-round consumption of shelf-stable vegetables, such as potatoes, carrots, turnips, beets, in combination with cereals and seasonal plants, as well as fish and meat.
Another easy gourmet diet is Diane Kress. It is characterized by a very varied, although not without prohibitions, menu: the goal of the metabolic diet is to rid the body of the consequences of carbohydrate abuse. The abundance of “empty calories” in the menu of a modern city dweller leads to disruption of the functioning of insulin receptors. According to Diane Kress, to “reset” your hormones, you need to almost completely give up carbohydrates for two months. You can find out if the metabolic diet is right for you using.
And those who are not averse to adding a little philosophy and exotic wisdom to their diet will probably be interested in where to begin an easy acquaintance with this amazing teaching. The basis of Ayurveda is the idea of a person as a being whose physiology is dominated by one or another element. With the help of special combinations of foods and spices, you can achieve harmony of fire, air, earth and water for your body and spirit, and not just lose weight, but radically change and improve your life.
Easy diet without extra thought: mono-weight loss
If for some lightness means a wide choice, then for others the situation may be quite the opposite. Those for whom monotony is not a hindrance, and quick results are more important than possible side effects, will call a light diet weight loss on a menu with one product.
The most famous among the mono-diets can be considered, and. Each of them promises an enviable “plumb” - about 1 kg per day. The rules are simple - for the entire duration of the weight loss plan, you eat only the approved product that gave the name to the diet, and you also drink water. Of course, such serious dietary restrictions are fraught with a lot of unpleasant consequences, so it is easiest to practice in a format (1-3 days).
The most persistent ones can prolong the “pleasure”, but it is strictly forbidden to eat only buckwheat, kefir or oatmeal for more than a week, otherwise physiological and psychological disruptions are almost guaranteed.
In any case, do not forget to consult with your doctor before deciding on such drastic measures to return to “saleable condition”, and, most importantly, be prepared for the known - quickly lost kilograms will quickly return!
Easy Rotation Diet: Changing of the Guard!
For those who do not have the patience to sit not only on one product, but even simply to abstain from tempting junk food for any length of time, alternating diets have been invented. Remember the Mad Hatter's tea party where the guests suddenly jumped up and changed places? The principle is the same, only in the role of guests - different types of products.
The classic (protein-carbohydrate alternation) for 30 days has simple rules: one day you eat only carbohydrate foods, the second you combine carbohydrates and proteins, and on the third you give preference exclusively to proteins, after which the cycle repeats.
This nutrition plan is especially good if you combine weight loss with exercise, improving tone and building muscle mass.
If friendship with sports is not a priority, and constantly sorting food into those containing carbohydrates and consisting of proteins does not seem such an easy task, pay attention to the gaming one - it lasts 6 days and is essentially a chain of mono-diets. In order to lose at least three kilos on the “Six Petals”, cut out of paper... a daisy. One day - one petal and one approved product! Label them: “Fish”, “Vegetable”, “Chicken”, “Cereal”, “Curd”, “Fruit”, and tear them off as you “complete the quest”.
And, of course, any diet can be turned into an easy one: a special approach to weight loss that legalizes “planned breakdowns.” By practicing cheating, you stick to it six days a week, and on the seventh you go off the deep end, allowing yourself all that “forbidden food” that you’ve been dreaming about, eating it from Monday to Saturday. Although nutritionists do not approve of cheating, considering it a type of eating disorder, the method has ardent fans who claim that cheating allows you to avoid the hated plateau stage (stopping weight loss even with a meager menu) and lose weight quickly and easily.
Easy ready-made diet: I trust and lose weight
We call the plumber to adjust the tap and ask the florist to select a bouquet, so why not entrust our weight loss menu to specially trained people? A light diet is one in which the participation of the person losing weight is limited to the role of an eater, and it is not necessary to hire a cook.
For those who dream of getting their dream figure, but are not ready to take care of their diet personally, “diets in boxes” have been invented.
Prepared diet meals can complement a regular diet - such as diet shakes, a mixture of proteins, vitamins and fiber, "enhanced" by the added taste of dessert or chicken soup (such as ""). It is assumed that such cocktails saturate for a long time and provide all the nutrients necessary for the functioning of the body, automatically reducing the amount of food eaten and at least partially solving the issue of finding and preparing food that promotes weight loss.
By the way, in the USA, experiments are already being carried out with Soylent - a special powder in which absolutely all the nutrients necessary for life are presented in optimal proportions. Scientists optimistically claim that Soylent, which completely replaces any food, will solve the problems of hunger in lagging countries and generally take humanity to a new level of freedom from the captivatingly melting chocolate and the intoxicating aroma of freshly baked bread.
Fortunately, the future has not yet finally arrived; those losing weight can still count on the traditional ready-made diet menu. “Diets in a box,” which are breakfasts, lunches, dinners and snacks of a balanced composition and with adjusted calories, are offered today by both specialized medical or food companies and famous nutritionists (one of the striking examples is ready-made). The difference in the cost of such “food rations” is quite serious, as is the form of delivery: you can choose either inexpensive “chests” filled with powdered and freeze-dried dishes with an impressive shelf life, or daily delivery of the freshest and healthiest dishes prepared by international-class chefs. Details about what they are and how much they cost.
9 Simple Ways to Make Any Diet Easy
- 1 Bye-bye, Lemonade Joe
The American Dietetic Association warns that drinking soda and juice every day increases your chances of becoming overweight by 65%. However, this is a marketing ploy and does not mean that it has been blessed by nutritionists. Moreover, sweeteners used in diet soda whet the appetite and provoke overeating, including due to the fact that they “stun” the taste buds. If it is psychologically difficult for you to suddenly switch from sweet drinks to “empty” water, add slices of cucumber, lemon or orange, mint and tarragon to your duty bottle.
- 2 Eat like crazy
Comprehensive instructions are a simple way to make anything easy, and dieting is no exception. Eat by the hour: a clear daily routine benefits adults just as much as it does kindergarteners. Scientists are sure that if you want to lose weight and train your body to eat less without discomfort, you should eat a small portion of food at least every four hours (of course, excluding the time of night rest). But not eating after six, as you already know, is only for those lucky people who fall asleep soundly no later than ten in the evening.
- 3 Catch a grapefruit
It is known to many, but in order to benefit from bright citrus, it is not at all necessary to eat it mainly. Add half a grapefruit to two or three meals a day - this will help you get a dose of naringinin, a valuable substance that stimulates fat burning and normalizes the production of insulin, the hunger hormone. Grapefruit helps cope with sweet cravings, and it is also good because it harmonizes with almost any dish - wedges can be added to a vegetable salad, served with meat and poultry, or simply eaten as a juicy dessert.
- 4 Look for provisions around the bush
Literally! Research into consumer behavior has prompted large grocery chains to place foods laden with additives in the center of the store. This food is attractive because it promises quick satiety and satisfaction. However, it is addictive, encourages overeating, and is not cheap. Don't rush to shelves located in your line of sight - you risk filling your cart with something you'll soon regret. Examine distant shelves, inconspicuous nooks and crannies around the perimeter of the store. And don’t forget about the shopping list and the simple rule of having a snack before going to the store - hunger makes you make spontaneous purchases. By the way, with the refrigerator, the trick with the correct arrangement of food also works - to make the diet easier, organize food storage so that the first thing your eye falls on is fresh vegetables or fruits. For better effect, they can be prepared by peeling and sorting into portions.
- 5 Freeze mercilessly
Lack of time for cooking is a common reason for the failure of plans to improve the menu: after work it turns out to be easier to cook dumplings or make sandwiches instead of conjuring over a pan while your stomach growls. Freeze home-cooked semi-finished products or ready-made meals - modern sealed bags or containers will allow you to control the portion size and avoid contact with other food and possible “contamination” with foreign odors. And also keep vegetables and shrimp in the freezer, not pasties and pizza - New York nutritionist Ellie Krieger reminds us that frozen shrimp are fresher than fresh ones, because they are immersed in “permafrost” immediately after being caught, while fresh ones still have to get to counter.
- 6 Attention, cleaning!
Don Jackson Blatner, a spokesman for the American Dietetic Association, says brushing your teeth is a simple and underappreciated trick that weight loss dieters should use more often to easily make their diet easier. “Rinsing your mouth or brushing your teeth is a simple sign that the body understands quite clearly: we have finished eating! This really helps stop the desire to chew - both physiologically and psychologically,” the specialist is confident.
- 7 Move to the rhythm of salsa
The recommendation to add more vegetables to your diet puzzles you, because completely different habits have been learned since childhood, and is a salad an Olivier salad, not lettuce sprinkled with lemon? Outsmart yourself: make salsa out of vegetables! This ubiquitous Mexican addition is made not only according to the classic recipe of cooked tomatoes. “Raw” salsa pico de gallo is prepared from fresh vegetables, and you can put cucumbers, radishes, or bell peppers in it, the main thing is to chop everything finely and add chili. This salsa will keep well for a couple of days in the refrigerator in a tightly sealed container; it can be served with soup, meat, and egg dishes. With salsa, banal potatoes are tastier and healthier!
- 8 Brown is the hit of the season
A simple rule: the browner a grain or cereal product looks, the more healthy it contains. Fiber passes through the digestive tract in transit, saturating but not being absorbed; serves as a “brush” for the gastrointestinal tract and a medium for the proliferation of beneficial bacteria in the intestines. If you see two varieties of a product: white and brown, then grab the second one without hesitation. Brown rice, brown spaghetti, taupe spelled flour - all of them have undergone minimal industrial “improvement” and retained valuable grain shells, unlike their white counterparts, in which, after the “upgrade” from the factory, only empty calories and high energy remained. However, with bread it is more difficult - often the “healthy” brown color is given to it by special premixes, and not natural bran, and 90% of the composition is occupied by highly refined wheat flour. What to do? Do not be deceived by appearance, carefully read the ingredients, and in general, if possible, do not lean on baked goods.
- 9 In any unclear situation, go to bed
Lack of sleep is the scourge of modern man and one of the most common hidden reasons for the appearance of extra pounds. A trained eye can easily spot a night owl: due to an excess of the stress hormone cortisol, a fat “lifeline” grows on his waist. In addition, regular lack of sleep triggers the release of ghrelin, the “emergency” hormone that makes us crave starchy, fatty, sweet foods. Ghrelin is sure that we are in trouble and we need an emergency surge of strength, he has no idea that we spent the night worrying about the virtual garden. Spare your brain and nervous system - close the “information valve” in the evening, no matter the cost. You can’t watch all the series, you can’t redo all your work, but resolutely turning off the Internet and breathing fresh air, taking a bath with lavender or reading a good (paper!) book for half an hour has never prevented anyone from falling asleep sweetly. A light diet is the diet of a rested person!
By the way, scientists from Seattle have found that those who go for a run and to the gym in the morning rather than in the evening sleep better and get more benefits from their rest.
Recipes for dietary dishes for weight loss that any housewife can prepare at home! Diet recipes for weight loss - it's simple and delicious!
Low calorie diet– the best way to lose weight without compromising your health. Unlike express methods aimed at rapid weight loss, the weight comes off slowly but steadily. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.
The principles of healthy eating force us to adhere to certain food preparation technologies. Frying food is not permitted.
The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.
First courses
Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.
Vegetarian pumpkin soup
Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.
Broccoli soup
Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.
Gazpacho
In hot weather, it is better to prepare cold Spanish soup. Ingredients:
- 4 tomatoes;
- 2 cucumbers;
- 1 bell pepper;
- sparkling water;
- spoon of lemon juice;
The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.
Turkish okroshka - delicious soup in 3 minutes
2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.
Second courses
Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.
Chicken casserole
100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:
- onion, carrot, pepper - 1 piece each;
- cheese – 50 g;
- a glass of yogurt;
- vegetable oil – 2 tablespoons;
- egg.
Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour a mixture of fermented milk product with a beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.
Stewed fish
Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.
Mackerel in foil
There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.
Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.
Boiled beef
Calorie content – 350 kcal in 2 servings. Place 250 pieces of meat in cold water and skim off the foam after boiling. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness, add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.
Vegetable dishes
Plakia recipe. Calorie content - 130 kcal/100 g.
- 200 celery root;
- large onion;
- 2 liters each vegetable oil, lemon juice.
Peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.
Zucchini casserole
100 g - 115 kcal .
- flour – 50 g
- milk – 300 ml;
- cheese – 150 g;
- eggs – 2 pieces;
- white pepper and a pinch of nutmeg.
Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.
Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.
Ratatouille
To prepare a low-calorie dish (90 kcal) you will need:
- 1 zucchini, pepper, eggplant;
- 4 medium tomatoes;
- onions and garlic;
- a couple of tablespoons of sunflower oil.
Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.
What to prepare for tea
Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.
- cottage cheese 1% - 200 g;
- a spoonful of bran and yogurt;
- 1 egg and 1 apple;
- a pinch of vanillin or cinnamon.
Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.
Chocolate cheesecake
The dessert contains only 95 kcal. Take:
- 15 g agar-agar or gelatin;
- 2 full spoons of cocoa and honey;
- 400 g village cottage cheese;
- 100 ml low-fat milk.
The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.
Fat burning cocktail recipes
Choose from 6 recipes. The ingredients are taken per glass of liquid.
- Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
- Kiwi + 2 slices of lemon, mint.
- Mint leaves + 7 parsley branches.
- Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
- Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
- Apple cider vinegar + spoon of honey, cinnamon stick.
Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Fasting days are spent on smoothies, and cocktails are consumed instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.
What's your favorite diet recipe?
With a light diet you can easily lose up to 10 kg! No fasting or strict prohibitions! Find out about the 5 easiest diets, a diet for the lazy, the cheapest diet and get effective tips for maintaining weight!
An easy method for losing weight is based on the principles of following a diet and controlling the quantity (and quality!) of food consumed. Diets of this type do not require strict prohibitions and have nothing to do with fasting, therefore they provide good results without negative effects on well-being. The weight is lost gradually, which guarantees its retention in the future.
Pros and cons
Weight loss systems designated as “light” are a suitable option for those who have been hesitant to lose weight for a long time due to their own lack of will. Light diets are also indicated if it is not possible to adhere to a strict diet due to the need to constantly replenish energy. The benefits of easy weight loss are obvious:
- Feeling of calm and satiety.
- Duration no more than a week.
- Possibility of frequent repetition.
- A chance to become 3-10 kg lighter without much effort.
- Maintaining weight in the long term.
The disadvantage of light diets is the insufficient caloric content of the diet. In this regard, it is recommended to limit physical activity. Excessively intense training is prohibited.
Contraindications
The diet, even if it is light, causes a kind of stress to the body, and therefore is not recommended for pregnant and lactating women. Weight loss regimens should be treated with caution in the presence of chronic diseases in the acute stage, gastrointestinal pathologies, diabetes mellitus and disorders of the cardiovascular system.
You can repeat light weight loss programs once every six months.
Requirements
- Exclusion from the diet of harmful foods containing preservatives, dyes, and trans fats.
- Refusal of any alcoholic beverages.
- Sufficient drinking regime (at least 1.5 liters of clean water per day).
- Modest portion sizes.
- Eating at least 4 times a day.
- Refusal to eat after 19:00.
- Elimination of overeating.
Skipping breakfast and eating a large dinner is a crime that promises to slow down your metabolism!
Any easy weight loss method dictates giving up:
- fatty and fried;
- too spicy and salty;
- flour and sweet.
Do not overload the body with meat products, fatty fish, and eggs. The diet is recommended to be based on:
- Bifidobacteria contained in natural yogurt and kefir. Regular consumption of fermented milk drinks helps to gently cleanse the body of toxins and waste, improve digestion and smooth weight loss.
- Proteins, since they are considered a valuable “building material” for the body, help in natural weight loss.
- Fiber and vitamins C. Eating vegetables and fruits containing them is a sure step towards proper absorption of the nutrients found in proteins.
An effective diet for every day
Following the principles of healthy eating helps you lose weight without much effort. A simple regimen is also recommended to prevent future weight gain. The menu is designed for 1500 kcal:
- Breakfast: a slice of whole grain bread, a banana smoothie.
- Snack: natural yogurt.
- Lunch: light soup, stewed vegetables, steamed cutlet.
- Afternoon snack: fruit slice.
- Dinner: steamed vegetables, baked skinless chicken.
Fruit and vegetable program “for the lazy”
The easiest diets
Low calorie
The reduction in calorie content of the diet occurs by reducing portions, on average, by a third and the calorie content of food consumed to 1300 kcal/day. It is better to replace an ordinary plate with a saucer, and the usual tablespoon with a teaspoon. You will have to give up junk food, alcohol, coffee, as well as appetite-stimulating pickles, spices, and marinades.
The list of foods allowed by the diet includes:
- lean fish and seafood;
- lean meat;
- bran bread;
- vegetables with a low glycemic index (cabbage, celery, bell peppers, beets, cucumbers, zucchini);
- cereals (pearl barley and buckwheat);
- sweet and sour berries and fruits;
- low-fat fermented milk drinks;
- unsweetened tea.
Dishes made from healthy foods should be steamed or baked. Small meals are encouraged. Chew food thoroughly and slowly. The diet can be followed for 3 days, but the one designed for a week is more effective. During this time you can lose up to 6 kg.
The diet is called by experts one of the easiest and most effective. Reducing the daily calorie content of the menu by just 200 kcal is enough to start an active weight loss process.
Salt-free
It is quite justified that it is considered mild, since no significant changes in the diet are provided. You will only have to give up salt, which retains fluid in the body, interfering with natural weight loss. Porridges and soups should be salted only before serving, that is, directly on the plate. Even better is to replace the salt with garlic, lemon juice or spices.
Refusal of foods whose salt content cannot be controlled will help speed up weight loss: sausages, chips, sausages, canned food, etc. If you follow the rules, weight loss will be at least 4 kg per week.
Protein
The effectiveness of the diet is due to a decrease in carbohydrate foods in the diet, due to which the body begins to more actively get rid of fat reserves. It is quite comfortable, since you don’t have to go hungry. You are allowed to consume meat, fish, dairy products and eggs in unlimited quantities. But you will have to give up flour, confectionery and pasta. Cooking dishes in “harmful” ways and using oil is prohibited.
There are many options for protein diets. The diet developed by the French nutritionist Pierre Dukan is considered the most effective. During the “active” phase of his system, which lasts up to 7 days, the pounds come off quickly and easily. Sometimes you can become 8 kg lighter. The daily menu is as follows:
- Breakfast: 3 scrambled eggs, a piece of lightly salted fish (preferably salmon), coffee or tea.
- Snack: no more than 70 grams of oatmeal, low-fat yogurt.
- Lunch: boiled beef or veal.
- Afternoon snack: boiled shrimp or crab meat.
- Dinner: seafood, salmon steak, low-fat fermented milk drink.
Be sure to consume 1.5 liters of water per day and oat bran.
As part of protein weight loss, you can adhere to another diet:
- In the morning - an omelet with herbs or oatmeal with apples, coffee.
- After 20 minutes - mint tea.
- For lunch - creamy meat soup or fish soup, fresh vegetable salad and fruit.
- As a snack – salad or low-fat cottage cheese.
- For dinner - steamed cutlets and cauliflower or a salad of bell peppers, tomatoes and fish.
- Before going to bed - a fermented milk drink with low fat content.
Important! It is not safe to stick to a protein diet for more than a week. Otherwise, the body may be subject to stress that occurs as a response to carbohydrate deficiency.
Water
The essence of this light diet option is simple: 20 minutes before each meal, you need to drink one or two glasses of still water and refrain from drinking for several hours after eating. Pure liquid improves metabolic processes, due to which the weight loss process occurs gently and naturally. Plus, a stomach filled with water needs significantly less food.
Significant dietary restrictions are not required. It is enough to give up harmful products, primarily sausages and flour products, and alcohol.
Kefir
It is not without reason that it is called light: in the morning and at lunch you can eat your usual foods, slightly limiting portions and refusing too fatty foods. It’s also not worth over-salting. There is only one rule - kefir for dinner.
Kefir has a number of advantages that make it an indispensable product for easy weight loss:
- low in calories;
- rich in protein;
- saturates well;
- normalizes intestinal function.
Small tricks can help make the diet easier:
- You should not drink kefir, but eat it with a small spoon.
- For satiety, you can add sweet and sour fruits or bran to it.
The menu for one day looks like this:
- Breakfast: a portion of oatmeal, a sandwich with cheese, tea with honey.
- Snack: compote or tea, marshmallows or marshmallows.
- Lunch: rice with cutlet, salad, juice.
- Afternoon snack: fruit slice.
- Dinner: kefir with a spoonful of bran.
Simple, effective programs
For 3 days
Detox for fast weight loss
Following a simple cleansing program will help the body recover by normalizing the functioning of internal organs and systems. For maximum results, preparation is needed. A few weeks before the detox, foods that are too high in calories are eliminated from your diet. There is a gradual transition from fried and fatty foods to products of plant origin. During preparation, it is wise to avoid alcohol, sweets and baked goods.
- Drink 2 liters of purified water.
- Eat often and in small portions.
- Give preference to products containing vitamins.
During a detox diet, the following are completely excluded:
- sugar;
- coffee;
- alcohol;
- salt;
- flour.
Food intake by day is distributed as follows:
- Breakfast: apple-grapefruit salad, a glass of rosehip infusion.
- Snack: fruit and vegetable salad with vegetable oil, carrot juice.
- Lunch: a portion of steamed brown rice, boiled chicken, a mix of fresh tomatoes and carrots with sour cream, herbal tea.
- Dinner: banana, a handful of grapes or a quarter of grapefruit, kefir.
- Breakfast: pineapple, orange and apple salad, grape juice.
- Snack: a portion of oatmeal, tea.
- Lunch: baked potatoes, fresh tomato, stewed fish, carrot juice.
- Dinner: a mix of apple, kiwi and banana with the addition of yogurt.
- Breakfast: kefir, a handful of grapes or an apple.
- Snack: fruit and vegetable salad with vegetable oil, tomato juice.
- Lunch: a portion of brown rice, boiled chicken, asparagus or fresh tomato, herbal infusion.
- Dinner: salad of kiwi, grapes and banana, kefir.
Contraindications to the detoxification system are gastrointestinal diseases, diabetes, and heart disease. The program is also not suitable for pregnant and lactating women.
Express mode on simple products
The menu of the regime is meager, but thanks to the use of sufficiently satisfying foods, you will not feel hungry. In three days you will be able to become 4-5 kilograms lighter. The menu is the same:
- On an empty stomach: a glass of clean water.
- Breakfast: a glass of warm milk with a spoonful of cocoa and honey.
- Lunch: grapefruit.
- Half an hour later: boiled meat, tomato-cucumber salad with pepper.
- Afternoon snack and dinner: vegetable broth with rye crackers.
During the day, drink still water. To add flavor, you can use a slice of lemon or a mint leaf.
Intensive program “-4 kg”
You will have to eat strictly according to the menu, without replacing a single product. In between meals, you should drink clean water at room temperature. It's better to use a straw and enjoy the process. The fast diet is suitable for real gourmets, as it is based on products with a “zest”.
Day one
- Breakfast: freshly squeezed orange juice, boiled egg.
- Lunch: boiled turkey meat, vegetable salad with low-fat cheese.
- Afternoon snack: apple.
- Dinner: a portion of pasta with shrimp, spinach.
Day two
- Breakfast and lunch: oatmeal with skim milk.
- Afternoon snack: pear.
- Dinner: a portion of spaghetti, steamed turkey meatballs.
Day three
- Breakfast: a slice of low-fat cheese, dry bread.
- Lunch: a portion of green mix with the addition of boiled chicken.
- Afternoon snack: peaches.
- Dinner: lasagna with low-fat cheese, green salad with olive oil.
Nourishing
The diet menu includes delicious dishes that fill you up well. The only rule is not to use salt, sugar and butter during cooking. Even honey is prohibited. Spices should be replaced with lemon and herbs.
Day one
- Breakfast: a portion of lean beef and buckwheat porridge, green tea.
- Snack: kiwi and apple.
- Lunch: a portion of lean fish, carrots and cabbage.
- Afternoon snack: homemade low-fat yogurt.
- Dinner: low-fat cottage cheese.
Day two
- Breakfast: a portion of oatmeal, a slice of cheese, a slice of rye bread, tea.
- Snack: half a grapefruit.
- Lunch: soup with lean broth, a piece of baked chicken.
- Afternoon snack: cabbage and carrot mix with herbs.
- Dinner: a portion of cottage cheese and a glass of kefir.
Day three
- Breakfast: steamed quail eggs omelette with spinach, orange juice, several pieces of dried apricots.
- Snack: plums or pears.
- Lunch: lean puree soup, mix of bell pepper and tomato.
- Afternoon snack: rye crackers, kefir.
- Dinner: baked fish, stewed cabbage, herbal infusion.
Delicious weight loss with prunes
The main product of the diet is prunes. It is low in calories, contains many trace elements and has a mild laxative effect. Along with getting rid of excess weight, prunes promise high-quality cleansing of the intestines and strengthening of the heart.
The menu for this light diet looks like this:
First day
- Breakfast: boiled egg, tea, 2 prunes.
- Lunch: lean soup, a slice of rye bread, a handful of walnuts, 8 pcs. prunes
- Dinner: baked fish, egg, tea, orange.
Second day
- Breakfast: a slice of cheese, 2 prunes.
- Lunch: weak broth, a slice of rye bread, a piece of boiled beef.
- Dinner: vegetable salad, 4 prunes, green tea.
Third day
- Breakfast: a slice of rye bread, a slice of cheese, a slice of ham, 3 prunes.
- Lunch: lean soup, rye bread, tomato, boiled potatoes, 2 prunes.
- Dinner: a slice of rye bread, low-fat kefir, 5 pcs. prunes
There is no feeling of hunger and associated discomfort due to the variety of the menu.
For 7 days
Balanced
Nutrition with this diet is a complex of mono-diets:
- Day one is potato day. Divide 1 kg of boiled potatoes into equal portions and eat them, combining them with vegetables and herbs.
- Day two – cabbage day. Divide a medium-sized head of white cabbage into 5 equal parts and use it in any form: stewed, baked, boiled or fresh. Plus, you can eat cucumbers, tomatoes and bell peppers.
- Day three is fruity. You can eat apples, grapefruit, apricots, pears, kiwi, pineapples, oranges. It is allowed to prepare salads and smoothies.
- Day four is meat day. Lean meat in any form is shown in unlimited quantities: stewed, boiled, baked, steamed.
- Day five is fish day. Seafood and fresh vegetables are allowed in unlimited quantities.
- Day six – fermented milk. 1 liter of any fermented milk drink is recommended per day. You can eat low-fat cottage cheese without restrictions.
- The seventh day is a cereal day. In 5 meals you need to consume 300 grams of any cereal.
Throughout the week you need to drink as much clean water as possible. The best choice is melted. Sometimes it is allowed to add unsweetened green tea and half a teaspoon of honey to your diet. Unsweetened coffee is allowed a couple of times a week.
Free
The advantage of the regime is the ability to create a menu at your own discretion, using permitted products:
- lean meat;
- any fish;
- boiled eggs;
- grainy cottage cheese, low-calorie cheese;
- skim milk and fermented milk drinks;
- vegetables;
- sweet and sour fruits;
- buckwheat and pearl barley porridge;
- soups with low-fat broth;
- bran and rye bread (no more than 100 grams per day).
The ban is imposed on:
- sweet carbonated drinks;
- packaged juices;
- alcohol;
- confectionery;
- fried and fatty foods.
Restrictions are also placed on salt. Only ready-made dishes can be salted. Sugar consumption is controlled no less strictly. If you really want to sweeten your tea, it is better to give preference to honey.
The diet menu is as follows (compiled based on your own taste):
Breakfast
- porridge with low-fat milk or water, a mix of carrots and cabbage;
- boiled egg and leafy vegetables;
- low-fat kefir and granular cottage cheese.
Second breakfasts
- fruits;
- toast and tea with honey;
- cucumber and radish salad.
- a slice of cheese, rye bread toast, low-fat broth soup, tea;
- steamed chicken fillet, green salad, freshly squeezed juice;
- soup with weak meat broth, green salad, tea.
- buckwheat in water, vegetable salad, rosehip decoction;
- vinaigrette with olive oil, tea;
- fish with vegetables, tomato juice.
Before bed
- mint tea;
- mineral water without gas.
By adhering to the proposed light diet, you can unnoticed and benefit your body by becoming 2-4 kg lighter in a week.
Comprehensive
Her diet is balanced. Losing weight is painless and does not cause harm to the body. This system doesn't get boring. On the contrary, over time it can easily become a habitual way of eating.
Monday
- Breakfast: egg, slice of ham, low-fat yogurt, tea.
- Lunch: vegetable mix, carrot-beet stew with prunes, apple juice.
- Snack: low-fat broth, herbal infusion.
- Dinner: skinless turkey fillet, slice of cheese, low-fat fermented milk drink.
- Breakfast: rye bread, tea, orange.
- Lunch: green salad with boiled shrimp, steamed beef, low-fat yogurt.
- Snack: weak meat broth, fruit juice.
- Dinner: boiled country potatoes, steamed broccoli, rye bread.
- Breakfast: a slice of ham, low-fat cottage cheese, coffee.
- Lunch: stewed potatoes with white cabbage, boiled mushrooms with herbs, kiwi.
- Snack: vegetable broth, tea.
- Dinner: steamed fish fillet, low-fat kefir.
- Breakfast: oatmeal with banana, coffee.
- Lunch: egg, steamed chicken fillet.
- Snack: freshly squeezed juice.
- Dinner: cabbage and bean stew, fresh vegetable salad, rye bread.
- Breakfast: low-fat cottage cheese, egg, mint tea.
- Lunch: beetroot and carrot mix with olive oil, boiled brown rice with soy sauce.
- Snack: tea, rye bread.
- Dinner: a glass of low-fat milk, cottage cheese, a slice of cheese.
- Breakfast: corn flakes with skim milk, coffee.
- Lunch: egg, piece of boiled beef, low-fat fermented milk drink.
- Snack: freshly squeezed carrot and apple juice.
- Dinner: green salad with cabbage and olive oil, rye bread, kiwi, unsweetened compote.
Sunday
- Breakfast: steam omelette with herbs, a slice of cheese, green tea.
- Lunch: cabbage and carrot mix with lemon, pilaf with mushrooms, fresh citrus fruit.
- Snack: mint tea.
- Dinner: a piece of boiled beef, a glass of low-fat milk.
Every day you need to drink from 1.5 to 2.5 liters of clean water.
The cheapest diet is oatmeal
Oatmeal is a wonderful breakfast available to every family. It contains a large amount of slow carbohydrates. Their smooth absorption guarantees a feeling of fullness until lunch. Oatmeal contains no fat, but contains large quantities of vitamins E and B, minerals and a lot of fiber. It's no surprise that the oatmeal diet has gained popularity. With its help, you can easily get rid of extra pounds and improve your body health.
Oatmeal performs 3 essential actions for gentle weight loss:
- removes toxins;
- reduces cholesterol levels;
- normalizes the functioning of the gastrointestinal tract.
For those on an oatmeal diet, there is no point in fearing “diet depression,” characterized by fatigue, low mood and drowsiness. Oatmeal can activate brain activity and have a calming effect on the nervous system.
Losing weight with oatmeal is:
- satisfying;
- appetizing;
- budget.
The diet can last from three to seven days. In the first case, the diet is called fasting. The menu recommended for it is represented by the use of oatmeal during main meals. It could be porridge, cookies or cereal. The main thing is a minimum of sugar and salt. Drinks allowed are water and tea.
A weekly oat diet is more effective in cleansing the body and normalizing weight. You won’t have to spend much, since the main dish is still oatmeal. Plus, vegetables, fruits and dairy products necessary for the body are allowed. Dieting is easy.
Day one
- Z-k: oatmeal on water.
- O-d: oatmeal with water, low-fat yogurt.
- U-n: oat flakes with skim milk.
Day two
- Z-k: oatmeal cookies, half an apple.
- O-d: oatmeal with water, a mix of carrots and cabbage with the addition of herbs.
- U-n: oat flakes and low-fat kefir.
Day three
- Z-k: oat flakes with skim milk.
- O-d: porridge with milk, apple.
- U-n: oat flakes, kefir 1%.
Day four
- Call: oatmeal, tea.
- O-d: cereal with milk, radish and cucumber salad.
- U-n: porridge and kefir.
Day five
- Z-k: half an orange, porridge with water.
- O-d: porridge with water, carrot and cabbage salad with the addition of a green apple.
- U-n: porridge with skim milk, steamed prunes.
Day six
- Z-k: apple, oat flakes with milk.
- O-d: oatmeal porridge with water, a mix of radish, tomato and cucumber.
- U-n: porridge with water, low-fat yogurt.
Day seven
- C: cereal with milk, banana.
- O-d: oatmeal with skim milk, cabbage and radish salad with lemon juice and herbs.
- U-n: flakes on water, kefir 1%.
How can you lose weight on buckwheat?
Buckwheat is one of the most healthy and nutritious foods. It is considered a leader among cereals in terms of the content of microelements, vitamins and vegetable protein that is easy to digest. The fiber content in buckwheat is several times higher than in rice or oats. The low calorie content of cereals and its ability to rid the body of toxins deserve special attention. This explains its demand as a dietary product. Plus, porridge modes are inexpensive and easy, since cooking does not require special skills.
Cooking buckwheat for any diet is not worth it. The porridge that has been steamed is useful. For one glass of cereal, take 2 cups of boiling water. It is better to infuse buckwheat in a thermos at night. The next morning it will be ready to eat.
The buckwheat diet has advantages:
- fast saturation;
- gentle bowel cleansing;
- improved digestion;
- improvement of skin and nails condition;
- reduction of cellulite;
- high rate of weight loss;
- effectiveness of weight loss.
On average, on a buckwheat diet you can see a weight loss of 4-7 kg per week, but sometimes you can lose 10 kg.
Express mode
Buckwheat and again buckwheat, prepared by steaming without butter and milk. You can eat porridge in unlimited quantities, as well as drink clean water. If you have an unbearable feeling of hunger or a desire to eat sweets, it is permissible to treat yourself to half a teaspoon of natural honey, 2 pcs. prunes or 1 apple. The menu can be diluted with a glass of low-fat kefir.
Weekly system
- For each day, buckwheat is steamed in a well-known way.
- You can eat any amount of porridge. The so-called “gentle” diet allows you to independently control the amount of food eaten.
- You are allowed to drink clean water.
- Additionally, vegetables (except potatoes), fruits (except bananas) and low-fat or low-fat fermented milk products are introduced.
- The last meal should occur 3 hours before bedtime.
Possible daily diet:
- Breakfast: steamed buckwheat, half a glass of natural yogurt, apple.
- Snack: a handful of berries or kiwi.
- Lunch: 100 grams of boiled fish, mixed vegetables, green tea with lemon.
- Afternoon snack: apple.
- Dinner: buckwheat porridge, steamed vegetables, tea.
Quitting the diet
The correct way out of the diet regime is very important, even if the diet of a particular light diet seems nourishing and varied. Its duration should correspond to the duration of the weight loss event. You should switch to your usual diet gradually, introducing prohibited foods in small portions. The following principles must be taken into account:
- Self-control. The body, starved during a diet, will certainly want to replenish the spent reserves. You should not pounce on sweets and flour products, or return to eating sausages and alcohol. The first few days should be as easy as possible: porridge with water, fruits and vegetables, honey instead of sugar.
- Fractional meals. During the process of losing weight, you have to reduce portions, so the stomach narrows somewhat. If you start overeating the next day after finishing the light regimen, you will not be able to avoid problems with your health. It is better to continue to eat 4-6 times a day.
- Sufficient drinking regime. Every day you need to drink about 2 liters of pure water or mineral water without gas. This will help the body function normally and not break down after the diet.
- Refusal to eat 3 hours before bedtime. Every weight loss system insists on this. By adhering to this simple rule, you will be able to maintain the result and not gain kilograms again.
- Buckwheat. On the morning of the first day of departure, the porridge should be replaced with fruit salad. The next day, instead of a low-fat fermented milk drink, you can drink kefir or medium-fat yogurt. Over the course of five days, you need to gradually introduce eggs, fish, and only then meat into the menu.
- Oatmeal. The menu on the first day of release should contain more vegetables and fruits. Then you can introduce cottage cheese casserole and healthy sweets in the form of marshmallows and honey. Fish is allowed on the third day, meat - only after 5 days. It is better not to consume fatty, smoked and spicy foods at all, but if you really want to, then only after 2 weeks.
- Belkovoy. Breaking a carb-restricted diet without gaining weight is no easy feat. You need to understand that you need to introduce carbohydrates into your diet gradually, not exceeding the daily allowance of 60 grams. In the first days, you can add a portion of buckwheat porridge to the menu, and from the third day - pasta made from durum wheat. If overeating occurs, the next day should be a fasting day. After a week, you can start eating 30 grams of dark chocolate per day.
How to maintain weight
You can maintain the results achieved with a special diet through physical activity in the post-diet period. The most common exercise for women is cleaning the house. She burns up to 50,000 kcal per year, which is equivalent to 83 chocolates!
In terms of efficiency, regular house cleaning is comparable to going to the gym.
An equally simple way to increase the effectiveness of a diet and maintain the results after it is running. This is a pleasant and easy weight loss exercise that improves the functioning of the respiratory and cardiovascular systems. Daily jogging should last from 10 to 40 minutes. You should run on an empty stomach. Before training, you need to replenish your body's water supply by drinking a glass of green tea.
Cycling exercises are a real salvation for those who want to maintain weight. If you ride regularly, you can continue to improve your figure, getting rid of 5-8 kg in a month. Plus, there will be a reduction in cellulite in “problem” areas and modeling of the figure. The duration of skating to achieve this result must be at least 1.5 hours. While cycling, you should drink plain water, mineral water without carbon, or fruit compote without sugar.
Note!
If your appetite doesn’t work up at the right time, you can resort to interesting ways to “deceive” it:
- Eat coleslaw or a few green apples.
- Use vitamin-rich greens more often in cooking.
- Dissolve half a teaspoon of honey in your mouth.
Recipes
Light salads
"Green"
Ingredients for 2 servings:
- a bunch of sorrel;
- a bunch of lettuce leaves;
- 1 lemon;
- 1 green apple;
- a little honey.
Preparation:
- Tear clean and dry lettuce leaves into small pieces and place in a salad bowl.
- Cut the peeled and cored apple into thin strips, pour over lemon juice and place in a salad bowl.
- Add clean and dried sorrel.
- Sprinkle with lemon and add honey.
- Mix.
"Cabbage-Carrot"
Ingredients for 4 servings:
- 0.5 kg of white cabbage;
- 1 carrot;
- 1 sour apple;
- a bunch of green onions;
- half a bunch of parsley;
- a tablespoon of apple cider vinegar;
- 5 ml vegetable oil;
- salt on the tip of a knife.
Preparation:
- Finely chop the cabbage, place in a deep bowl, add salt and mash with your hands. Add vinegar.
- Peel the carrots and cut into strips.
- Peel the apple from the core and also cut into strips.
- Finely chop the parsley and onion.
- Add ingredients to cabbage, pour oil, stir.
"Chicken-squash"
Ingredients for 3 servings:
- 0.5 kg of zucchini;
- 0.4 kg boiled chicken breast;
- a handful of walnuts;
- 0.2 kg spinach;
- 30 g parmesan;
- red onion;
- olive oil;
- 60 ml lemon juice;
- a pinch of fresh mint.
Preparation:
- Cut clean zucchini into cubes, discarding peel and seeds. Marinate in lemon butter sauce for 10 minutes.
- Chop the mint and spinach and place in a salad bowl.
- Cut the onion into half rings.
- Grind nuts and cheese.
- Cut the boiled breast into cubes.
- Place nuts, cheese, herbs and onions in a salad bowl. Mix.
- Add chicken and zucchini. Mix again.
"Fat burning"
Ingredients for 4 servings:
- 100 grams of tofu;
- 2 cucumbers;
- a bunch of green onions;
- 8 black olives;
- a little lemon juice;
- a tablespoon of olive oil;
- 4 ml soy sauce.
Preparation:
- Chop the onion, cut the cucumber into small cubes.
- Finely chop the tofu.
- Grind the olives.
- Mix the ingredients in a deep glass container, pour over the oil and sprinkle with lemon juice. Mix.
"Dietary vinaigrette"
Ingredients for 2 servings:
- 0.3 kg boiled carrots;
- 0.3 kg baked beets;
- 0.1 kg of boiled beans;
- 0.1 kg canned peas;
- spoon of olive oil;
- a bunch of any greenery;
- a little black pepper.
Preparation:
- Cut carrots and beets into cubes. Place in a salad bowl.
- Add beans, peas and herbs. Mix.
- Add olive oil and pepper. Mix.
"Protein"
Ingredients for 4 servings:
- a pair of chicken breasts;
- a pack of low-fat cottage cheese;
- 0.2 kg of Chinese cabbage;
- a handful of boiled corn;
- a bunch of any greenery;
- unsweetened yogurt.
Preparation:
- Boil chicken breasts, cool, cut into strips.
- Mash the cottage cheese with a fork.
- Shred the cabbage.
- Place the prepared ingredients in a salad bowl, add corn and pour over yogurt.
- Stir, add greens.
Lenten broth
Ingredients for 4 servings:
- 1 onion;
- 2 carrots;
- 2 bell peppers;
- 1 celery root;
- 1 bunch of parsley;
- 2 cloves of garlic;
- 1 kohlrabi.
Preparation:
- Cut large vegetables into 2 halves, leave small ones whole. Place in a saucepan, add water.
- Bring to a boil, reduce heat to low.
- Cook until the vegetables become very soft.
- Strain the finished broth.
Diet soups
"Bonn"
Ingredients for 4 servings:
- 2 liters of water;
- 1 carrot;
- 80 g celery root and 2 stalks;
- 4 potatoes;
- 2 bell peppers;
- 0.3 kg of white cabbage;
- 1 piece leeks;
- 2 tomatoes;
- 3 cloves of garlic;
- a little vegetable oil;
- salt on the tip of a knife.
Preparation:
- Cut the washed vegetables: cabbage, peppers, celery root and carrots into strips, tomatoes into cubes, celery stalks into slices.
- Peel the potatoes and chop into cubes.
- Cut the leeks into half rings.
- In a frying pan with a little oil, fry the carrots and celery root.
- Place a pan of water on the fire. At the point of boiling, add potatoes. Cook for 5 minutes.
- Add the carrots and celery root, celery stalks, cabbage and peppers to the pan. Cook for 10 minutes. Add a little salt.
- Add tomatoes. Cook for 7 minutes.
- Turn off the heat, add chopped garlic. Leave for half an hour.
“Light with buckwheat”
Ingredients for 5 servings:
- 10 cups vegetable broth;
- 5 tablespoons of buckwheat;
- 4 potatoes;
- 1 carrot;
- 1 onion;
- 10 champignons;
- a bunch of parsley;
- 5 ml vegetable oil;
- a pinch of pepper.
Preparation:
- Fry onions and mushrooms in oil.
- Bring the broth to a boil, add onions and mushrooms with the remaining oil.
- After boiling, add chopped potatoes and carrots.
- After 15 minutes, add buckwheat, pepper and herbs.
- Cook for 20 minutes over low heat.
Green puree soup
Ingredients for 3 servings:
- 150 grams of chicken fillet;
- 130 grams of broccoli;
- 30 grams of leeks;
- 50 ml water;
- pepper to taste.
Preparation:
- Blanch the broccoli, separated into florets, in lightly salted boiling water (5 minutes).
- Add boiled and diced chicken, leeks and pepper to the broccoli. Cook for no more than 10 minutes.
- Remove from heat. Using a blender, puree the ingredients.
- Bring to a boil over low heat. Pour into a plate.
