Those who dream of losing weight tend to find the right diet. Today, more than ever, there are a lot of diverse, sometimes conflicting advice on this matter. Some advise monodiets, others - the alternation of power with fasting days ... just do not list.
But the total of these recommendations is a reduction in caloric intake to achieve a result.
Perhaps you should not blindly believe that only a small amount of calories will lead to weight loss, but still it is worth remembering that calories are the energy necessary for the body. And the amount consumed must be proportionately spent. So without low-calorie dishes in terms of modernity is indispensable.
Low-calorie foods include low-fat foods and fast carbohydrates, such as sugar and flour. These dishes can be for breakfast, for lunch, and for snacks. We have selected for you the most interesting, in our opinion, low-calorie slimming dishes with an indication of the calories that we are in a hurry to share in this article.
Slimming salads
Let's start with salads. After all, they are the easiest to make low-calorie. Most often, salads include vegetables and fruits, and they have the least calories.
Fruit salad
- an Apple;
- grapefruit;
- pear;
- kiwi;
- Garnet;
- natural yoghurt.
Cooking time - 15 minutes.
Calories - 46 kcal.
Fruits can be taken from others, as long as they are not sweet, like bananas, grapes, and orange. And most importantly, dressing for low-calorie salad should not consist of sour cream, and even more so from mayonnaise. Natural yogurt is best. It will completely replace sour cream, but there is almost no fat in it.
So, cut all the fruit into cubes, remove the kernels from the pomegranate, and cut the kiwi into ringlets. The apple and pear should not be peeled. It contains the basic vitamins and minerals needed by man. And in the diet they are required in larger quantities, since the rest of the food can not compensate for them.
Put everything in a salad bowl, pour with yogurt, mix a little. Everything is ready for use.
Vegetable salad
- carrots - 1 piece;
- Peking cabbage - 1 fork;
- leaf salad;
- any greens to taste;
- Margilan radish - 1 medium;
- lemon.
Cooking time - 20 minutes.
Margilan radish
Calories - 42 kcal.
Cabbage finely chopped, just chop and salad. Greenery tear hands. So it will save more useful things than when cutting with a knife. Radish cut into thin strips. From one lemon squeeze juice and sprinkle them with vegetables. Mix well.
You can add some salt. But at the same time remember that salt will retain fluid in the body, and the process of losing weight will occur much slower. To fill more than anything except lemon juice is not worth it, because the calorie content will immediately increase. Especially high-calorie olive oil.
So, if you really really want to add fat, it is better to use 2-3 teaspoons of unrefined sunflower oil, it has the least calories. You can also recommend flaxseed oil. It is low-calorie, and extremely useful for losing weight. But it has a specific taste and smell, therefore - an amateur.
Slimming soups
Therefore, consider options for low-calorie soups.
Tomato soup
This is a lean soup. Prepared exclusively from vegetables and without frying. It is known that you can lose weight by eating potatoes, if you do not eat it with butter, bacon, etc. After all, it's not just calories, but how foods are combined. In some combinations, calorie content instantly increases.
Soup products:
- white cabbage - 100 grams;
- Brussels sprouts - 100 grams;
- broccoli - 100 grams;
- potatoes - 2 tubers;
- Bulgarian pepper - 1 piece;
- greenery;
- tomatoes - 3 pieces.
Cooking time - 40 minutes.
Calories - 23 kcal.
Boil water, put in it chopped white cabbage. Let it boil. Then add the potatoes in cubes. Brussels sprouts put whole heads of cabbage, and broccoli - buds. Cook for 15 minutes.
Then dip the peppers and tomato slices into the soup. Cut two tomatoes into slices. Another pass through a strainer to juice and puree. Simmer for another 10 minutes. Then add any greens in abundance, without restrictions.
You can add a little salt. It will also help reduce caloric content if you put pieces of pumpkin or zucchini instead of potatoes.
Chicken soup
Meat is an indispensable product, especially for diet food. The main thing is that meat should be lean. The most suitable - chicken or turkey breast.
For low-calorie dishes you need to prepare:
- chicken breast - whole medium-sized;
- carrots - 1 piece;
- onion - 1 piece;
- rice - half a cup;
- greenery.
Cooking time - 1 hour.
Calorie - 25 kcal.
Breast peeled and cook until ready. Then remove from the broth and cut into slices.
Pour rice into broth. Brown or steamed rice is best suited for low-calorie soup. In these types of lower starch content. And the one that is in the absence of frying in butter, will not be able to connect with the fat and disrupt the dietary lightness of the dish.
Chop the onions and carrots, put them in a frying pan, add a few spoons of broth from the pan and blanch for five minutes. If necessary, add more broth.
Meanwhile, send the chopped meat into the broth. The last to put the blanched onions with carrots and simmer for 10 minutes on very low heat.
Season with plenty of greens and serve.
Buckwheat soup
Everyone has long known that it is buckwheat person who is considered slimming. Although it is not the lowest calorie cereal, it still contains a lot of vitamins, minerals and salts, which are extremely important in losing weight. In addition, boiled buckwheat is tasty without any additives, even without salt. This gives her an advantage over other cereals.
For cooking you will need:
- buckwheat - 1 cup;
- mushrooms - 200 grams;
- carrots - 1 piece;
- onion - 1 piece;
- raw egg - 1 piece;
- corn flour - 4 tbsp. spoons;
- chicken broth - 2 liters;
- boiled potatoes - 4 pieces;
- bay leaf, salt, greens.
Cooking time - 1 hour.
Calories - 38 kcal.
In boiling chicken broth, preferably from the breast, pour the washed buckwheat. Add salt and laurel. As soon as it boils, reduce the heat and simmer by closing the lid.
Chop onions and carrots finely chopped in a saucepan on a small amount of broth until the carrots donate their juice and color. Then add sliced mushrooms. Blanch five minutes.
Mushrooms can take any: canned, frozen, dried, fresh - what to eat. Dried should be before cooking or boil or soak. Frozen thawed in cold water. Canned use is not desirable, there may be added preservatives, not conducive to reducing calories.
Next, transfer the entire contents of the saucepan to the broth and continue cooking.
In a separate bowl, cook mashed boiled potatoes, beat an egg, add 2-3 tablespoons of broth and flour. Knead the sticky dough.
Then with a tip of a teaspoon, scoop up some of this dough and, dipping it into the boiling soup, dip the dumplings into it.
As soon as all the dumplings are sent to the soup, they increase in size and float to the surface - the slimming soup is ready.
Sprinkle the dish well with greens and serve.
To such a low-calorie soup, croutons made from rye bread are ideal. To do this, cut stale bread into small pieces, thin straws and put in a warm, no more than 150 degrees oven. Dry, stirring occasionally to warm up more evenly. After removing the finished crackers, cool them. Serve instead of bread.
Second meals for weight loss
Not a single person eats soups alone, everyone eats second courses, and those who follow a low-calorie diet are no exception. What can you cook for this?
Lean meat, fish, vegetables - all of these foods are ideal for a low-calorie menu.
Best steamed or baked in the oven. This will keep nutrients in foods, but there will be no fat saturation.
Baked vegetables
For this low-calorie dish, you can take absolutely any kind of vegetables, depending on taste. For example:
- eggplant;
- sweet pepper;
- a tomato;
- zucchini;
- broccoli;
- cauliflower.
Cooking time - 40 minutes.
Calories - 32 kcal.
The number can be arbitrary. You can all equally, and you can diversify.
So, eggplant should be cut into thick rings, if it is large and thick, then half rings. Pepper - slices. Squash - thick straws. Tomatoes - transverse circles. Cabbage disassembled into separate inflorescences, the largest cut in half.
Now lay out neatly and exactly in one layer all the vegetables on the rack, a little oiled, so as not to stick. Put the grate in the oven, heated to 170-170 degrees, over the baking sheet so that the juice from the vegetables flows into the container. Bake for 15-20 minutes until browning.
There is such a dish for weight loss can be both hot and cold, the temperature will not affect the taste of baked vegetables.
Veal with mushrooms and potatoes
Should prepare:
- lean meat - half a kilogram;
- mushrooms - 200 grams;
- potatoes - 4 pieces;
- cheese - 50 grams.
Cooking time - half an hour.
Calorie - 53 kcal.
Wash the potatoes well and do not peel. Incise each potato along about a third of the thickness. This slit is a little grease, better creamy, it has fewer calories than a vegetable. Carefully put there finely chopped mushrooms.
Put these "sandwiches" in a flat skillet without a handle or in a pan with high sides and put in the oven. Putting potatoes need upward slit.
At a temperature of 170 degrees bake for 40 minutes or a little less if the potatoes are small. Five minutes before being ready to remove the baking sheet and put a slice of cheese in each potato. Cheese, for obvious reasons, is worth taking low-fat. Put in the oven for another five minutes to melt the cheese and baked.
During this time, you need meat, it is better to cut veal into transverse pieces of medium thickness, not more than one and a half cm. Salt a little, you can add fragrant seasonings. Fry without fat in a non-stick frying pan or on a contact grill. Young lean meat quickly baked, in the absence of fat does not become fried, which is not recommended for weight loss.
Serve on the table in a large flat plate: a slice of meat and one potato. This low-calorie meal can also be eaten cold. After all, there is not a drop of fat, which means that nothing will harden.
Slimming desserts
Well, who wants to give up desserts, even if on a diet? You can not do this if you cook the right dessert. Even pies and cookies can eat and lose weight.
Apple Pie
Very easy, delicate cake without dough.
- Apples - one and a half kg;
- flour - 1 cup;
- semolina - 1 cup;
- granulated sugar - 1 cup;
- soda - a quarter of a teaspoon;
- butter - pack.
Cooking time - 1 hour.
Calorie - 47 kcal.
Apples need to be grated, of course, after clearing them from the core.
Mix sugar, flour, semolina and soda in a separate container. It should make baby. This will be the dough.
Now make a deep pan or mold, lay out the parchment on the bottom. Pour a layer of crumb-dough onto the paper, then a layer of apples. Repeat layers until food runs out. The top layer must be from the test.
Put oil on thin plates.
Put in the oven and oven at about 200 degrees 40 minutes. During this time, the low-fat pie will redden.
Remove, cool and cut into cakes.
The result was a very light weight loss dessert. There is no dough in it, sugar caramelized apple juice and it turned out between the sandy layers of jelly.
Oat cookies
It will be necessary:
- "Hercules" flakes - a glass;
- banana - 1 piece;
- honey - 2 tbsp. spoons;
- raisins - 2 tbsp. spoons.
Cooking time - 30 minutes.
Calories - 28 kcal.
The banana should be ripe and soft. It must be kneaded with a fork in mashed potatoes. Add there oatmeal. Just do not need to take flakes for cooking without cooking, better than usual. You can use not only oatmeal, but also a mixture of cereals.
Pour the raisins soaked in cold water into the mass beforehand. Stir until a uniform distribution of raisins.
Then add honey and knead the dough. Form a cookie from this dough and put it on a sheet covered with baking paper.
Bake at 180 degrees for 15 minutes. Cookies will be at first viscous and soft. But his readiness will be visible in color. Remove the sheet and cool the cookies. When it hardens, gently peel off the paper.
Perfect low-calorie dessert for slimness: no flour, no sugar, no fat. But there is fruit. In such a cookie, you can add nuts.
It turned out quite tasty, varied diet for weight loss. It seems there is an answer to the question: what would eat to lose weight.
If the salad is made from cabbage, it does not mean that you can eat it in a bucket. After all, each product initially contains both sugar and fats. That is why you should carefully observe the number of products in the menu.
And finally, another recipe for a delicious low-calorie dish is in the next video.
