Diet soups - recipes with photos. How to prepare light vegetable or chicken meals for diet and weight loss. How to cook dietary vegetable soup How to cook dietary vegetable broth

Diet meals are those that are low in calories and help maintain your figure.
Diet meals are very important for the human body. Even if you have a perfect figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and toxins, then you need to periodically cleanse it. And in this case, nothing will help you better than eating dietary meals.
Many of us are sure that dietary meals cannot be appetizing and tasty at all. However, this is absolutely not the case. Diet food may not be that tasty, but very, very tasty. You just need to know how to properly prepare such dishes and what products to use. Don't believe me? Then pay your attention to this subcategory. Indeed, this subcategory contains the most interesting and useful dietary recipes for you.
So, for example, here you can find recipes on how to cook dietary meals for weight loss, low-calorie diet meals in a slow cooker, as well as dietary dishes from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally delicious low-calorie recipes. It is especially convenient that this category contains simple recipes for dietary dishes with a photo. Such recipes are convenient in that with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Is not it? Choose the most interesting and mouth-watering recipes, how easy and quick it is to prepare delicious dietary meals for weight loss and start cooking. And rest assured, with such recipes, cooking dietary meals will bring you a lot of positive emotions. And be healthy!

25.12.2019

"Monastic" salad is an ideal addition to the menu for the Nativity Lent

Ingredients: cabbage, cucumber, bell pepper, dill, oil, vinegar, salt, pepper

To prepare this salad, you will need very simple ingredients, but it will turn out tasty dish, which is suitable for every day, and for meeting guests who are fasting.

Ingredients:
- 200 g of cabbage;
- 1 fresh cucumber;
- 1 Bell pepper;
- 1 bunch of dill;
- 2 tbsp. vegetable oil;
- 1 tsp wine vinegar;
- salt to taste;
- pepper to taste.

03.11.2019

Pumpkin cream soup with lentils

Ingredients: water, pumpkin, lentils, carrots, onions, tomato paste, cream cheese, vegetable oil, herbs, salt, spice

A pumpkin soup made with lentils, onions and tomato paste will be an excellent first course on weekdays, when it is so important for lunch or dinner to be both tasty and nutritious.

Ingredients:
- 1 liter of water;
- 250 g pumpkin;
- 120 g lentils;
- 1 carrot;
- 1 onion;
- 1 tsp tomato paste;
- 50 g cream cheese;
- 2 tbsp. vegetable oil;
- greens to taste;
- salt to taste;
- spices to taste.

14.06.2019

Delicious spelled with vegetables in a slow cooker

Ingredients: spelled, carrots, onions, water, salt, vegetable oil, pepper mixture

Spelled with vegetables, cooked in a slow cooker, turns out to be very tasty and satisfying. If you watch your diet, then you will certainly love this healthy dish.

Ingredients:
- 1 tbsp. spelled;
- 100 g of carrots;
- 120 g onions;
- 2 tbsp. water;
- 0.5 tsp salt;
- 3 tbsp. vegetable oil;
- a mixture of ground peppers to taste.

06.06.2019

Korean asparagus salad with carrots

Ingredients: cucumber, Chinese cabbage, Korean carrot, soy sauce, flax seed, soy asparagus

Soy asparagus combined with fresh cucumber and Korean carrots, seasoned with soy sauce is a great salad for all occasions. It turns out tasty, appetizing and healthy!

Ingredients:
- 1 fresh cucumber;
- 3-4 leaves of Chinese cabbage;
- 120 g of Korean carrots;
- 3 tbsp. soy sauce;
- 1 \ 5 tsp flax seeds;
- 100 g soy asparagus.

06.03.2019

Dukan cake

Ingredients: cottage cheese, oat bran, starch, turmeric, sesame seeds, egg, baking powder, milk powder

If you are on the Ducan diet, I suggest you prepare delicious and easy-to-prepare Easter cake for Easter. The recipe is quite simple.

Ingredients:

- 200 grams of cottage cheese;
- 35 grams of oat bran;
- 30 grams of corn starch;
- 5 grams of ground turmeric;
- 10 grams of black sesame;
- 1 egg;
- 5 grams of baking powder;
- sugar substitute;
- powdered milk.

21.02.2019

Diet Easter cake

Ingredients: cottage cheese, honey, egg, starch, cut, baking powder, raisins, nuts, candied fruit

Ingredients:

210 grams of cottage cheese 2%;
- 3 tbsp. honey;
- 2 eggs;
- 2 tbsp. potato starch;
- 4 tablespoons bran;
- 1 tsp baking powder;
- raisin;
- hazelnuts;
- candied fruits.

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, bell pepper, garlic, basil, oil, salt, pepper

Ratatouille is the national dish of France. Today I prepared a recipe for this amazing dish in a slow cooker.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half a tsp. salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrots, onions, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for lovers fish dishes... Cooking a delicious hot appetizer - pollock marinated with vegetables. Simple, affordable, tasty and healthy for the whole family.

Ingredients:
- 1 kg of pollock,
- 4 onions,
- 4 carrots,
- 3 tablespoons of tomato paste,
- 2 tablespoons of table vinegar (lemon juice),
- pepper to taste,
- salt to taste,
- Bay leaf.

30.05.2018

Diet Cabbage Salad

Ingredients: chicken leg, cabbage, mustard grains, vegetable oil, vinegar

Common cabbage makes excellent salads - tasty and healthy. These recipes are popular with those who follow a diet. We suggest you make a salad of cabbage and boiled chicken - it will be more interesting and tastier this way.

Ingredients:
- chicken leg or breast - 1 pc;
- cabbage - 1 head of cabbage;
- mustard grains - 7 gr;
- little vegetable - 1 tbsp.;
- vinegar - 1 tablespoon

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrot, cucumber, onion, spinach, sauce, pepper, lemon

For our skinny women, I propose an excellent recipe for a delicious dietary salad with chicken breast. It turns out to be very tasty and satisfying.

Ingredients:

- 130 grams of chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onions;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Avocado Diet Salad

Ingredients: avocado, tomato, lemon, garlic, olive oil, salt, pepper

Today I propose to prepare a very tasty diet salad from avocado. The recipe is very simple and quick. You can prepare such a salad both for every day and for a festive table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice - 2-3 tablespoons,
- garlic - 2 cloves,
- olive oil - 3-4 tablespoons,
- salt,
- black pepper.

14.05.2018

Buckwheat and kefir bowel scrub

Ingredients: buckwheat, low-fat kefir, boiling water, salt, parsley, cranberries

Buckwheat and kefir make an excellent breakfast, which, moreover, acts as a scrub for the intestines. So this recipe is from the category of "two in one": both tasty and healthy. Try it, you will love it!
Ingredients:
- 100 grams of buckwheat;
- 500 ml of fat-free kefir;
- 200 ml of boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry lean ice cream

Ingredients: blueberries, sugar, water, lime

Very often I make delicious berry ice cream for my homemade ones. Today I suggest you try a delicious lean ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar
- 100 grams of water,
- half a lime.

24.04.2018

Chicken in tomato sauce in a pan

Ingredients: breast, onion, oil, garlic, tomato, pepper, salt, laurel

For lunch or dinner, I suggest you cook a delicious chicken breast in tomato sauce. which we will cook in a pan. The dish is delicious and easy to prepare.

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tbsp. vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Fresh cabbage and carrot salad with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

I bring to your attention a very tasty and interesting recipe making my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tbsp. apple cider vinegar;
- 2-3 tbsp. vegetable oil;
- a bunch of greens.

Did you know that some boiled vegetables are healthier than fresh ones? Therefore, a cooked diet helps not only to lose weight, but also to improve the health of the body. Choose from 10 menu options and lose up to 10 kg in 14 days!

The statement that cooking degrades the quality of food is only partly true. Even if you do not take into account foods that are dangerous to eat raw (meat, fish, legumes), there are many vegetables, the vitamin composition of which is only enriched after cooking. In addition, cooked food is perfectly absorbed by the body, has a gentle effect on irritated digestive organs and does not contain extra calories in the form of oil or gravy.

It is these properties of products cooked in boiling water that the boiled diet uses, relieving its followers of excess weight and health problems.

Classic version

The classic version of the cooked diet is based on the use of healthy, low-calorie food, rich in coarse fiber, starch or protein and is most fully assimilated only after heat treatment.

rules

For effective fat burning and wellness, it is recommended to adhere to the following rules:

1. Take food fractionally, in 4-5 receptions.
2. Boil cereals only in water.
3. Eggs of dubious freshness are cooked hard-boiled, fresh - preferably soft-boiled.
4. Drink enough liquid, but not less than 1.5 liters.
5. Make single portions within 250-300 g.
6. Include soups on the menu.
7. Take a multivitamin supplement.
8. Don't eat after 7pm.
9. Introduce foods only from the permitted list into the diet.

If they are strictly observed, you can lose up to 10 kg in two weeks. It is not advisable to adhere to the diet for a longer period, since the body needs a full intake of fats, salt and, possibly, an increase in calories.

What can you eat

The emphasis is on such products:

• vegetables;
• cereals;
• meat and offal;
• a fish;
• mushrooms;
• legumes;
• eggs.

From vegetables, it is preferable to choose those that, during cooking, practically do not lose nutrients or even acquire them. These include:

1. Tomatoes - when cooked, the lycopene content increases.
2. Carrots - A 15 minute boil boosts antioxidant levels.
3. Spinach - it is enough to keep the leaves in boiling water for a couple of minutes and the initial amount of calcium will increase 3 times.
4. Celery, eggplant, zucchini, potatoes, corn, cabbage (white cabbage, Brussels sprouts, cauliflower, broccoli, kale) are better absorbed by the body.
5. Beets - their benefits remain the same.

Among cereals, it is allowed to eat only cereals: oat, pearl barley, buckwheat, unpolished brown rice.

Fish and seafood should be of low-fat varieties: flounder, dorado, pike perch, hake, pollock, cod, river bass, sea bass, shrimp, squid, crayfish. Meat should be chosen according to the same principle - poultry, lean pork, beef, rabbit, offal (liver, stomachs, heart, kidneys) are perfect.

To lose weight on a cooked diet, it is not necessary to eat only thermally processed food. It is acceptable to eat a small amount of fresh vegetables and fruits, as well as low-fat dairy products. It is allowed to drink black, white, green, herbal tea, 2-3 times a week you can afford black brewed coffee.

What you can't eat

For 14 days of the diet, you will have to give up:

• salt, sugar, spices;
• flour products;
• alcoholic, low alcohol drinks, beer;
• soda, sweet juices;
• animal and vegetable fat;
• pickles and marinades;
• dried, baked, fried foods.

Advantages and disadvantages

A cooked diet is prized by those losing weight for:

1. The ability to throw off is not a small, but at the same time, not an extreme amount of kilograms.
2. Revitalizing effect.
3. Comparatively balanced menu.
4. Diet variability.
5. Reasonable limits.
6. Getting rid of puffiness.
7. Lack of strong feelings of hunger.
8. Normalization of the digestive tract.
9. Improving skin condition.
10. An opportunity to refresh your taste buds and establish a healthy diet.

For an objective assessment, it is worth considering the disadvantages:

1. At first, food may seem bland and tasteless.
2. Before adaptation, a sweet tooth may experience irritability and fatigue.
3. Lack of coarse fiber can cause constipation and drainage of the intestines.
4. Prolonged abstinence from salt increases the risk of hyponatremia, a condition extremely dangerous for the whole body and even threatening with death.

Attention! Drowsiness, dizziness, headache, nausea, and confusion are symptoms of hyponarthemia. If they are found, you should immediately consult a doctor.

Menu

Cooking tips:

1. To add flavor to unsalted food, you can season it with lemon juice and yogurt sauce.
2. If possible, cook the gifts of fields and gardens in a peel, lowering them already in boiling, slightly salted water.
3. Boil poultry without skin, cut off fat from meat and offal.
4. Avoid intense boiling.
5. When cooking food, some of the nutrients go into the water, so it is better not to pour it out, but use it as a broth.
6. If broth is not needed, meat and fish can be cooked in the sleeve - this way the product will retain its juiciness and practically will not lose protein, just take into account that in this way the food is cooked 1.5 times longer.
7. In the above way, you can try to boil the beets to keep them at their maximum color saturation.
8. Pour cereals with cold water, bring to a boil and remove from the stove after 5-10 minutes. Without opening the lid, wrap the pan and leave overnight. It is also permissible to use a thermos for brewing porridge.

For 10 days

In addition to the two-week weight loss course, the classic cooked diet is available in a lightweight 10-day version. The plumb line during this period will be no more than 8 kg.

• З - 350 g of boiled green vegetables, it is possible with the addition of corn.
• O - dietary borscht in chicken broth.
• U - boiled fish and boiled spinach.

• Z - brown rice or other whole grain porridge.
• O - vegetable puree with boiled chicken.
• U - mushroom salad.

In addition, you can eat some boiled celery and cauliflower throughout the day.

• H - an egg and 100 g of cottage cheese.
• O - puree chicken soup with vegetables.

Distribute 1.5 liters of lean cabbage soup for 5 meals.

There is chicken puree with garlic and an eggplant and cabbage stew.

In the next 5 days, the menu is repeated.

For two weeks

Monday

• З (breakfast) - oatmeal with apple.
• O (lunch) - lentil soup with a slice of idea.
• P (afternoon snack) - 2 apples and a banana.
• Wu (Dinner) - Leftover turkey from lunch and a side dish of Brussels sprouts with yoghurt sauce.

• Z - cottage cheese, whipped with yogurt and half a banana.
• O - potato soup with egg.
• P - applesauce.
• U - salad of spinach, bell pepper, mushrooms and quail eggs.

• З - salad of boiled beets and 5 pieces of prunes, poured with 2 tbsp. l. yogurt.
• O - green borsch with eggs.
• Wu - shrimp dressed with lemon juice and broccoli.

• Z - buckwheat and 100 g of chicken meat.
• O - vegetable puree soup.
• P - warm eggplant salad.
• Have - 200 g of boiled cod with yoghurt sauce, cucumber and tomato.

• Z - cottage cheese with apricots.
• O - bean and tomato soup.
• P - 100 g of Adyghe cheese without salt and 6 dates.
• U - brown rice with homemade squash caviar.

• Z - poached and oatmeal.
• O - turkey and corn soup.
• P - orange, green apple and banana.
• U - young potatoes with dill.

Sunday

• Z - cottage cheese with garlic and herbs.
• O - squid stuffed with egg and cucumber.
• P - assorted fresh vegetables.
• U - liver salad.

In the next 7 days, you can repeat the menu or create a new one, using the recipes at the end of the article.

Exiting the diet

After 10 or 14 days, it is necessary to gradually start introducing salt into the diet, but it is still not worth going to the limits of 15 g per day. Moreover, the salt content in finished products should also be taken into account: bread, sauces, cheese, sausages, pickles.

If the desired weight is reached, and the kilograms continue to melt, it is necessary to increase the portions. Products prohibited for the duration of the diet (except for salt and natural spices) are advisable not to start eating at all or to include them in the daily menu in extremely small quantities.

You can include baked, grilled food in the diet. It is better to save fried in a large amount of oil until it has a crispy brownish crust for big holidays or to arrange a real holiday for your body and completely abandon such cooking.

Varieties of a cooked diet

In addition to the classic version of "boiled", there are no less effective weight loss schemes based on the use of boiled products.

Long term

The meal plan is designed for 37 days. The loss of kilograms during this time can be different. It all depends on the initial fat mass, physical activity and the adaptive capacity of the body.

The diet restricts protein intake, minimizes grains, and completely eliminates salt and sugar. You will also have to give up alcohol and fatty foods. However, it is easier to list what is permissible.

The ration of the first 10 days is made up of only boiled vegetables (in unlimited quantities), 2 fresh cucumber and green apples.

In the next 10 days, the fish is replaced with chicken breast.

For the last 10 days, the menu becomes more varied due to the addition of 2 grain crisps, and the source of protein is the beef without fat.

1. A significant decrease in volumes due to the elimination of excess fluid and a decrease in the usual calorie content (eating a lot at first will definitely not work because of the specific taste of the gifts of nature cooked without salt, the ban on "goodies" and the absence of refined and fatty foods).
2. Lack of a pronounced feeling of hunger (you can always refresh yourself with boiled vegetables).
3. Availability.
4. Cleansing the body.
5. An opportunity to taste healthy, but previously unloved vegetables.

1. Lack of protein, salt, fat, vitamins and minerals, coming mainly from food of animal origin.
2. Weakening of the digestive tract due to prolonged use of predominantly soft dietary fiber.
3. Deterioration of health (dizziness, weakness) and appearance (pallor, hair loss, brittle nails, etc.).
4. The risk of anemia, hyponatremia and other pathological conditions associated with a lack of vitamins.

You should leave the diet by gradually increasing the amount of protein, fresh vegetables and fruits, fats (starting with vegetable ones), adding whole grain cereals and salt.

Vegetable

Losing weight on vegetables occurs throughout the week, during which the body gets rid of 3-5 kg ​​of weight. Meals 4 times a day, portion weight - no more than 300 g. The diet includes fresh and boiled vegetables, fruits, nuts, seeds, healthy bread (whole grain, bran), water, green and herbal tea. You can add some salt, but in moderation, no more than 2 tsp. for the daily amount of food.

Meal times can be varied: if the morning starts at 6-7 o'clock, then in addition to breakfast, lunch and dinner, it is advisable to add lunch (or second breakfast). On a later awakening, an afternoon snack may become an additional meal.

Diet menu on boiled vegetables

One option is selected for each meal.

1. Two whole grain toast and diet squash caviar.
2. Asparagus beans with almonds.
3. Boiled corn, tomato.
4. Carrot salad, a couple of rye bread slices.
5. Eggplant, tomato and pepper salad, bran bun.
6. Mashed potatoes with Brussels sprouts.
7. Zucchini with potatoes and tomato.

1. Potato soup, half bell pepper.
2. Cabbage stewed with carrots and potatoes.
3. Vegetable soup.
4. Tomato soup in a pot made from whole grain rolls.
5. Creamy broccoli soup with nuts.
6. Pumpkin tomato soup.
7. Green borscht.

1. Vegetables in peanut sauce.
2. Stew of cauliflower and green beans.
3. Mashed potatoes and carrots.
4. Boiled zucchini.
5. Andalusian potatoes.
6. Pepper stuffed with vegetables.
7. Boiled asparagus.

Lunch or afternoon tea

1. Boiled beetroot salad with nuts and garlic.
2. Two bananas and a handful of almonds.
3. Orange, apple and banana.
4. Eggplant with peanut sauce, cucumber.
5. Boiled artichokes with pine nuts, peach.
6. A cup of raspberries, 2 apples.
7. Toast with 4 apricots and 50 g of peanuts.

Advantages and disadvantages

The good thing about the diet is that it allows the consumption of not only vegetables and fruits, but also nuts, grains (bread). This makes the diet more balanced, rich in vitamins and nutrients.

Small portions help reduce appetite and adapt the body to satiety with small amounts, which will be beneficial after the diet, during the weight maintenance phase.

The taste of food is improved due to the use of salt and spices, and sweet fruits and berries will help satisfy the hunger of those with a sweet tooth - an important fact for people who are used to enjoying food. This can reduce the likelihood of relapse and minimize the stress caused by dietary restrictions.

Among the minuses, it is worth noting the lack of all the same vitamins and minerals from animal food: B12, A, iron, calcium, zinc. But 7 days on a vegan menu is unlikely to do any tangible harm to health.

After a week, it is enough to add a protein component (meat, fish, eggs, cheese) to each meal, and such a diet can be called healthy and balanced.

Egg

The boiled egg diet is good because it does not torment the losing weight with an acute feeling of hunger and supplies the body with many useful elements:

• easily digestible protein, including 12 essential amino acids;
• fats, including omega-3, omega-6, monounsaturated fatty acids;
• retinol, B vitamins (especially B4 and B12), calciferol, tocopherol, biotin, PP;
• potassium, calcium, magnesium, sulfur, phosphorus, sodium, iron, iodine, cobalt, copper, selenium, zinc, chromium.

Despite the fact that eggs are most fully absorbed after soft-boiled, it is recommended to use them hard-boiled for a long-lasting feeling of satiety. In this form, they are in the stomach for about 3 hours.

The myth about the dangers of eggs due to their high cholesterol content has long been refuted. Cholesterol obtained from animal fats is dangerous for humans, although this fact is now actively disputed by scientists. The yolks contain the so-called good cholesterol, which plays an important role in fat metabolism, so you can safely enjoy the taste and rich chemical composition of chicken eggs.

There are many diets that include boiled eggs, but below are only those whose menu contains more of them.

Three-day

Allows you to lose about 3 pounds. In addition to using the products listed below, it is important to drink an increased volume of liquid - at least -3 liters per day, most of which should be pure water, and the rest - green tea without sugar.

Three meals a day:

1. Breakfast - 3 eggs oatmeal on the water.
2. Lunch - 5 eggs.
3. Dinner - 6 eggs.

It is not recommended to repeat the diet more often than once every 6 months.

For 7-10 days

A ten-day weight loss on boiled eggs helps to lose 7 kg of excess weight, but is tougher than the previous option.

The daily menu is the same - in addition to each meal, you need to eat two eggs:

1. Breakfast - one citrus.
2. Lunch - a vegetable mix and 100 g of boiled low-fat protein food (fillets of poultry, fish, shrimp, squid).
3. Dinner - an apple or an orange.

For two weeks

When losing weight during this time, you can lose up to 10 kg. You can not add oil and any other high-calorie additives to dishes. Dinner no later than 19:00.

For breakfast, eat two boiled eggs, a medium grapefruit, drink a cup of Americano without sugar.

Lunch from the 1st to the 5th day (in a weekly format) consists of the same two eggs plus a vegetable or fruit (tomato, spinach or grapefruit), on the 6th - fruit salad, on the 7th - grapefruit, 100 g of low-fat poultry and tomato. Supplement the meal with herbal tea.

1. Boiled vegetable salad, two eggs, grapefruit.
2. Lean meat (150 g) and assorted fresh vegetables.
3. Beetroot and cabbage salad, low-fat cottage cheese, two eggs.
4. Vinaigrette with sauerkraut, boiled fish.
5. Repeat the previous option.
6. Beef stew and fresh vegetable salad.
7. Boiled chicken, assorted vegetables.

Meals are scheduled for one week, in the second - it is repeated.

Chicken

A chicken diet provides a feeling of fullness, effective weight loss and a complete supply of protein, magnesium, phosphorus, cobalt, chromium and vitamin PP.

By the way, scientists say that chromium, the content of which in 100 g of chicken fillet reaches 25 mcg (50% of the daily human need), helps to overcome cravings for sweets and facilitates the process of burning fat.

For nutrition on a diet, you should take fillets or legs without skin and fat. Meat can be cooked in boiling water or in your own juice.

On the basis of boiled chicken, several diets have been developed: for 3 days, for 5, 7, 9 and for 3 weeks.

For 3 days

Every day you need to eat 750 g of chicken meat without salt, dividing it into 5-6 parts. At this time, it is forbidden to drink green and black tea. In three days, it will turn out to lose from 1 to 3 kg, but it is not safe to stick to such a diet longer. If the desired weight is not reached, the chicken mono diet can be supplemented with weekly meals according to the scheme below.

For 5 days

The diet consists of chicken puree with the addition of herbs and spices, occasionally boiled eggs and leafy vegetables are allowed.

Day number 1: 400 g puree with herbs.

# 2: 300 g puree plus spinach and ginger.

# 3: 400 g puree seasoned with turmeric, rosemary and paprika, one chicken or 3 quail eggs.

No. 4: 400 g puree with cilantro (who doesn't like it - with basil) and garlic.

# 5: 300 g puree, lettuce, skim milk.

Eat a daily amount of food in 3-4 doses, you can drink green tea and clean still water.

For a week

A weekly meal on boiled chicken can burn another 5 kg of fat. Fruits, vegetables and rice are added to the meat.

Monday: 500 g of chicken, 350 g of rice porridge, preferably from unpolished or brown grains, a glass of tomato juice.

Tuesday: 700 g fillet, 550 g fresh pineapple pulp.

Wednesday: 600 g of meat, 500 g of oranges, 200 ml of vegetable juice.

Thursday: 400 g of chicken, 200 g of sauerkraut, 2 green apples.

Friday: 400 g breast, 200 g fresh carrots, orange.

Saturday: 700 g fillet, 300 g fresh vegetable salad without oil.

Sunday: 700g chicken and lettuce.

9 days

The first 3 days are unloading days. At this stage of losing weight, 1.5 kg of apples are allowed daily.

The last stage of the diet is mixed: 0.5 kg of chicken and pineapple are eaten every day.

3 weeks

The daily menu looks like this:

• 200 g of boiled chicken meat;
• 200 g of porridge in the water;
• 400 g of vegetable garden gifts in boiled stew and fresh (except for potatoes and corn).

During this time, you can lose weight by 7-12 kg.

Potato

It is also possible to become slimmer on potatoes, but for this purpose it is worth using only a boiled young root crop. Potatoes with a thin, translucent peel are rich in ascorbic acid, bioflavonoids, fiber, B vitamins, potassium. And, on the contrary, there is less starch in it than in its older comrade, which is actively encouraged for weight loss purposes.

It is necessary to cook young potatoes unpeeled - this way the maximum of nutrients located directly under the skin will be preserved. You cannot salt.

Even the indisputable benefits of young potatoes are not a sufficient reason to feed exclusively on them. A person needs a varied menu that includes a wide range of nutrients that cannot be obtained from potatoes. Therefore, the mono diet should not last longer than one week. Even if, in addition to root crops, other foods are included in the diet, their amount remains below the norm and the total nutritional value does not meet the needs of the body, causing unpleasant and sometimes dangerous side effects.

Menu for 3 days

"Hard" option

Plumb line for weight loss - 5 kg.

• З - 150 g of potatoes, 200 ml of kefir with a minimum fat content.
• About - 300 g of potatoes, green tea.
• Y - 400 ml of kefir.

• Z - 200 ml of kefir.
• About - 300 g of potatoes, tea.
• Y - 150 g of potatoes, 200 ml of milk not higher than 1% fat.

• H - 150 g of potatoes.
• O - 300 g of potatoes and 200 ml of kefir.
• U is water.

Mono

Eat 1.5 kg of boiled potatoes a day without salt, drink plenty of water. The weight loss will be about 3 kg.

"Soft"

This weight loss scheme requires counting calories: there should be no more than 1000 of them per day. The permitted products for each day are indicated in the menu, you just need to adjust their amount to the specified energy value.

You should give up sweet, alcoholic, vegetable oils and animal fats. But there are no restrictions on tea and coffee.

• Z - mashed potatoes with boiled chicken, seasoned with herbs.
• O - jacket potatoes and two chicken eggs or six quail eggs.
• Y - mashed potatoes+ vegetables.

• Z - the same as on the first day.
• O - potatoes and vegetable salad.
• Y - 0.5 liters of kefir.

• Z - a sandwich made from whole grain bread with low-fat cheese, a portion of mashed potatoes.
• Oh - like on the second day.
• U - 100 g of 0% cottage cheese and a couple of apples.

Weight loss over this period will be 1–1.5 kg.

For 5 days

Daily diet (repeated from day to day):

1. Breakfast: 250 ml of milk or kefir (low-fat).
2. Dinner: boiled potatoes no spices and salt.
3. Dinner: salad of 250 g of potatoes and eggs, can be salted and seasoned with oil.

Losing weight in a 5-day period is possible by 4 kg.

For 14 days

For two weeks of a potato menu, you can lose from 7 to 9 kg.

In the first 3 days, you should eat up to 1.5 kg of jacket potatoes, without salt and other additives.

For the last 4 days, the potatoes can be mashed or eaten whole with salt, oil and various spices, such as vinegar, lemon juice, black pepper, etc.

Meat

A diet based on boiled meat in 10 days takes from 6 to 10 kg. Daily consumption of 0.5 kg of rabbit, lean beef, pork or turkey is allowed. Meat can be partially replaced with fish, seafood or eggs, it is permissible to eat some high-quality low-fat sausages.

The diet must include fresh or boiled vegetables (about 1 kg), except for potatoes, legumes, corn, beets and carrots.

An example of a daily menu

1. Breakfast - salad of turkey, asparagus, tomato and eggplant.
2. Lunch - green borscht with beef.
3. Afternoon snack - green apple and egg.
4. Dinner - shrimps with a vegetable mix.

Buckwheat

Buckwheat is considered one of the healthiest cereals due to its high content of vitamins B1, B2, B6, silicon, magnesium, phosphorus, iron, manganese, copper, molybdenum, omega-6 polyunsaturated acids. In addition, buckwheat porridge practically does not increase blood sugar levels, is slowly absorbed and maintains a feeling of satiety for 2–3 hours after consuming it.

It is preferable to choose green buckwheat and not boil the cereals in boiling water, but brew in a thermos without salt and oil.

The buckwheat diet can last from 7 to 14 days. The maximum weight loss will be about 12 kg.

In the evening, it is necessary to pour 0.5 kg of dry cereal into a thermos and pour 1.5 liters of boiling water over it. This will become the daily ration the next day. You can dilute it with a liter of fat-free kefir and 5-6 pieces of prunes or dried apricots. Sometimes the use of green apples, fresh cabbage, greens is allowed.

You should switch to nutritious food, adhering to the following recommendations:

1. Do not “take your soul away” by eating sweets and fast food.
2. Gradually add protein foods, vegetables, fruits, vegetable oil, nuts to the menu.
3. Do not eat later than 3 hours before bedtime.
4. Maintain a moderate serving size.

Beetroot

Beets are one of the few products whose vitamin and mineral composition does not become poorer after heat treatment. Its use helps to cleanse the body of toxins and radionuclides, to establish fat metabolism and to activate the intestines. These and many other beneficial properties of beets are widely used for healing and losing weight.

Diet on beets helps to lose weight by 5-7 kg per week. On these days, one main meal should be devoted to boiled beets. It can be eaten as a salad, seasoned with yogurt and garlic, or in the company of dried fruits.

In addition to boiled beets, the diet may contain raw, as well as other vegetables, lean fish and meat, dairy products, bran or whole grain bread, rice, eggs, cheese.

The daily menu looks something like this:

1. Breakfast: a glass of plain yogurt and a couple of cereal toast.
2. Lunch: salad of beets, garlic and cheese.
3. Dinner: fish with rice, cucumber.

A fasting diet for 1-2 days helps to reduce weight by 1 kg or more. It is enough for 6 times a day to eat 2 kg of boiled beets, slightly flavored with linseed oil.

Rice

For a diet, it is better to choose brown rice. Due to special processing, a bran casing remains on the grain, which multiplies the benefits of cereals several times. Brown rice has 4.5 times more fiber than white, 2 times more B vitamins, 3 - tocopherol, phosphorus, potassium, magnesium, significantly higher content of zinc and selenium.

You can do with white polished rice, but in this case, the diet can provoke constipation, jumps in blood sugar levels, and also fill the body with so-called empty calories. Even the notorious potassium, which white rice is supposedly rich in, in 100 g of porridge is not enough to cover at least 3% of a person's daily need.

Weight loss regimens on rice have varying effectiveness. See below for different diet options.

For 3 days

Every day you need to eat 300 g of rice porridge, divided into 3 doses. In addition to each, you can choose 1 fruit, vegetable (a small portion of 100–150 g) or 200 ml of vegetable broth.

Sample menu

1. Breakfast - rice and apple.
2. Lunch - rice and broth.
3. Dinner - rice and boiled carrots.

During this time, the expected plumb line will be 2–4 kg.

For 5 days ("2 dishes")

For 5 days, meals are limited to two dishes, one of which is rice, and the other is seafood or fish. Food must be cooked without salt, oil cannot be added either. On a diet, you can lose from 2 to 5 kg - the result depends on the size of the portions, controlled by the losing weight.

For a week

The daily menu consists of the following elements:

• 350 g of rice porridge, which is divided into 3 doses;
• non-starchy vegetables in boiled and fresh form, mushrooms (in an amount less than a portion of rice);
• fruits and dried fruits (except dates, grapes and banana);
• nuts (no more than 20-30 g per day).

Traditionally, all of this should be eaten without salt or additional fat, but the flavor of your meals can be enhanced with low-salt natural soy sauce.

In a week it will be possible to say goodbye to 4 kg. To lose even more weight, you can extend the diet by 2 days.

For two weeks ("5 volumes")

Before starting the diet (4 days in advance), you need to do the following procedure:

1. In 5 glasses of standard volume, pour 2 tbsp. l. dry rice.
2. Top up the glasses with clean water.
3. Refresh the water every day.

On the 5th day, the diet begins. Every morning, take a glass of rice and eat it, then pour a new portion of cereal into it and put it at the end of the line. Thus, a serving of fermented rice will be ready for each of the 14 days. In the remaining time, it is allowed to eat no more than 150 g of cottage cheese, meat or fish of low fat content, or 3 chicken eggs, as well as fresh vegetables and fruits.

For 2 weeks with the help of such an unusual diet, it takes from 5 to 7 kg.

Recipes

Turkey lentil soup

• 250 g turkey fillet;
• 30 g green lentils;
• 200 g tomatoes;
• stalk of celery.

Cut the fillet into cubes and put in boiling water (1 l) together with the lentils. Peel the tomatoes and cut into cubes, add to the pan together with chopped celery after 10 minutes. cooking. After 15 minutes. the soup is ready.

Potato soup with egg

• 200 g potatoes;
• 1 chicken egg;
• a small bunch of spinach.

Dip chopped potatoes in 0.75 liters of boiling water. Add raw egg and spinach 5 minutes until tender.

Adyghe cheese or Indian paneer

These two types of cheese practically do not differ in taste, but they are prepared in the same simple way:

1. Pour 1.5 liters of low-fat milk into a metal or enamel pan and bring to 80 ° C or until small bubbles begin to appear on the surface of the milk.
2. In a thin stream, stirring, add 0.75 liters of acid whey or 1-2 tbsp. l. lemon juice (that's the whole difference between Adyghe and paneer).
3. As soon as the mass boils, set the pot aside from the stove and cover it with a towel.
4. After about half an hour, pour the contents into a colander lined with several layers of gauze to separate the curdled milk protein from the whey.
5. Tie the ends of the gauze and hang up for self-pressing of the cheese.

It is better to do this in the evening and leave the cheese hanging overnight.

Yoghurt sauce

Put chopped clove of garlic and herbs to taste in 100 ml of thick yogurt without additives (preferably homemade), mix.

Boiled carrot salad

• 250 g carrots;
• 1 tbsp. l. apple cider vinegar or lemon juice;
• 1 tbsp. l. parsley;
• 1 tooth. garlic.

Grate the carrots on a coarse grater and add the rest of the ingredients, mix and refrigerate for 1-2 hours.

Warm eggplant salad

• 100 g of boiled eggplant, fresh sweet pepper and tomato;
• 50 g of Adyghe cheese;
• greens;
• lemon juice.

Cut the vegetables into large strips and add the crumbled cheese. Season with lemon juice and sprinkle with chopped herbs.

Mushroom and liver salad

• 100 g chicken liver;
• 100 g of champignons;
• 2-3 st. l. corn kernels;
• 1-2 tbsp. l. yogurt.

Boil all the ingredients, cut in the desired way and season with yogurt.

Stuffed squid

• small squid;
• fresh cucumber;
• egg;
• 1 tbsp. l. yoghurt sauce.

Dip the squid carcass in boiling water for 10 seconds and leave to cool in a plate. Finely chop the cucumber and boiled egg, mix with yoghurt sauce and stuff the squid.

Asparagus with almonds

• 300 g asparagus;
• 10 g almond petals;
• a few drops of lemon juice.

Dip the asparagus into boiling water for a few minutes, then remove and cover with ice water. Sprinkle the cooled and dried stems with lemon juice and sprinkle with almond petals.

Diet squash caviar

• 500 g zucchini;
• 30 g carrots;
• 20 g onions;
• 15 g tomato paste;
• greens.

Zucchini and onion cut into cubes, carrots - grated. Put everything in a saucepan and simmer until the excess liquid has practically evaporated. Add tomato paste and beat with a hand blender. Put out another 10-15 minutes.

Brief characteristics of the diet. Type: low-calorie. Duration: from 3 days to 1 month. Results: from 3 to 10 kg. Difficulty: medium.

Frying is the most dangerous type of cooking, as after it they become a source of harmful cholesterol, free radicals, carcinogens, toxins and even poisons. When losing weight, they are prohibited, because they are fatty and high in calories. In this regard, nutritionists recommend boiling fish and meat.

The benefits of fresh vegetables are now also actively criticized. Only boiled carrots are a source of beta-carotene and antioxidants, while raw carrots stress the pancreas. If you eat broccoli and spinach without heat treatment, you will get only 3% of the carotenoids they contain, and in boiled form - 30% at once. Tomatoes only when exposed to high temperatures supply the body with a large amount of lycopene - antioxidants that improve heart function. This list can be continued for a long time, and for those who are losing weight there is another indisputable argument in favor of boiled, not fresh vegetables - they are less high in calories.

With all these facts in mind, nutritionists have developed a cooked diet that has stood the test of time and has shown good results in weight loss.

Basic principles

It is not difficult to guess about the main rule of a cooked diet - all products (even fruits) should be consumed only in boiled form. The classic version excludes all other cooking methods - steaming, baking, grilling, stewing. A freer scheme allows the use of a double boiler. You also need:

1. Stick to fractional meals: 5 times a day in small portions.
2. There is strictly according to the schedule.
3. Reduce the usual daily diet by 300-500 kcal.
4. Drink plenty of water (up to 2 liters per day).
5. If the diet is designed for more than a week, take a multivitamin complex (you can pick it up).
6. Play sports or at least increase physical activity.

• breakfast should be carbohydrate (ideal is porridge boiled in water or low-fat milk) and a little protein (an egg or a sandwich with meat);
• lunch - fortified (boiled fruits and berries);
• lunch - as high-calorie as possible, soup is required (), as well as a dish of boiled vegetables;
• afternoon tea - protein, the best choice is baked milk;
• dinner - mostly protein (fish, meat) and a little carbohydrate (side dish), arranged 3 hours before bedtime.

Prohibited foods include:

• bakery products, pastries;
• alcoholic, carbonated, energy drinks;
• freshly squeezed juices;
• milk;
• pickles, marinades;
• fatty meat, fish, dairy products;
• dried, stewed, baked, fried foods.

There are also a number of foods that the cooked diet allows you to eat, but in limited quantities:

• fresh and berries (2 times a week);
• salt (no more than 5 g per day);
• pasta (once a week);
• olive oil (no more than 1 tablespoon per day for salad dressing);
• dairy products.

Advantages and disadvantages

Advantages:

• efficiency: you can lose weight by 4-5 kg ​​in a week;
• health safety;
• availability of different options;
• the list of prohibited foods is not as impressive as for other diets;
• getting rid of edema;
• lack of hunger;
• bowel cleansing due to a large amount;
• improving the condition of the skin.

Disadvantages:

• the taste of cooked products leaves much to be desired: to some, they seem bland;
• due to a lack of sugar, there may be a breakdown and irritability;
• intestinal upset and constipation as side effects are not uncommon;
• the risk of developing anemia.

You can make cooking easier with a specially designed grate.

1. You can improve the taste of cooked unsalted foods and dishes by spicing them with spices, balsamic vinegar, or lemon juice.
2. If you want to get the maximum benefit from vegetables, boil them directly in the peel in slightly salted water, then peel and use according to the recipe.
3. Cut off fat from meat and fish, peel off poultry.
4. You need to cook over moderate heat, avoiding intense boiling.
5. Do not drain the water after boiling: it contains a lot of nutrients - use it as a broth for cooking other dishes.

Varieties

The classic version involves the use of any boiled product in limited quantities.

The long term 1 month option offers the following scheme:

• first week: you can only eat boiled vegetables;
• second week: boiled fish is added to them;
• third week: fish is replaced with chicken breast;
• fourth week: 1 egg per day is added.

There are also several mono-diets, the diet of which is based on any one product.

On boiled eggs

The diet is recommended for athletes to maintain and build muscle mass. During the week (if you can stand it - as long as possible, but not more than 2 weeks), you need to eat 1 boiled egg for breakfast and for dinner, excluding other dishes from these meals. Only lunch will be complete. Keep in mind that such a diet is contraindicated in liver, kidney and stomach diseases.

Eggs can be cooked hard-boiled, soft-boiled, poached - there are a lot of varieties of cooking. But scrambled eggs and scrambled eggs are prohibited.

On boiled buckwheat

Recommended for people working in the intellectual field. One of the most famous mono-diets for 3 days, during which you can eat only boiled buckwheat without adding salt, and in limited quantities - no more than 500 g per day. The rest of the products are prohibited.

On boiled chicken

Diet food for athletes. Duration - up to 2 weeks. Every day you need to eat 500 g of skinless chicken breast, cooked without salt. The set of other products is minimal, just to provide the daily caloric intake (). You can sit for 3 days only on chicken.

On boiled vegetables

The diet is recommended for vegetarians. Perfectly cleans the stomach. It is presented in different versions: you can eat 1 kg of different boiled vegetables daily, or you can alternate them (a day - only carrots, a day - only potatoes, etc.). The duration is determined by the state of health and the achievement of the desired result.

On boiled potatoes

Another option for a cooked diet for vegetarians and those who cannot live without potatoes. It is much easier to transfer than the others, but the results are not so impressive: this vegetable is too starchy and high in calories. To get the most out of it, it is recommended to cook in a uniform. The daily norm is no more than 500 g.

On boiled corn

In season, you can give your body a corn reboot. Within 3-5 days, this vegetable completely replaces breakfast and dinner (1 cob each).

Calorie content of boiled corn 123 kcal per 100 g of product

On boiled meat

A variant of a cooked diet for men who fearfully think about losing weight on vegetables, herbs and fruits. The main thing is to choose lean cuts and prefer dietary varieties: chicken breast, turkey fillet, rabbit, beef, veal. Pork and lamb are excluded. The bottom line is - against the background of a decrease in the daily calorie content of the diet, eat 500 g (for women), 800 g (for men) of boiled meat.

On boiled fish

This option is offered to those vegetarians who allow themselves to eat fish, as well as people engaged in the intellectual sphere. The main thing is that it is low-fat and low-calorie. Immediately it is worth noting a significant drawback of this option - few people know how to cook boiled fish deliciously, so breakdowns are not uncommon.

You should choose the option on which you hold out as long as possible.

Sample menu for a week

Designed for the classic diet.

* recipe is given below.

Cooked diet recipes

Diet breakfast cereals

In the evening, rinse 200 g of the desired cereal in running water. Pour in 600 ml of water. Boil, reduce heat. Depending on the selected cereal, cook it for the prescribed time:

• semolina is cooked after boiling for 15 minutes;
• barley, rice - 20;
• buckwheat - 25;
• corn - 30;
• oatmeal - 30 (from whole grains), 5-7 (flakes);
• millet, lentil - 35;
• pearl barley - 1 hour.

Remove from heat, cover, wrap in a terry towel. During the night, the porridge will rebuke and in the morning it will be ready to eat.

Boiled fruits and berries for lunch

Peel and seed and cut into small slices of 200 g apples, pears, strawberries, plums and apricots. The choice of fruit can be anything. For taste, you can add 1 orange or 2 tangerines, as well as a handful of small berries (currants, strawberries, cranberries, etc.). Dissolve no more than 300 g of granulated sugar in 3 liters of water, boil. Pour in the slices. Boil again. Cook for 7-10 minutes with constant stirring. Cool down. Drain the water. Arrange boiled fruits and berries in containers and put in the freezer. They can be stored there for up to 3 months. It is recommended to defrost it before use, add low-fat yogurt and a pinch of cinnamon (read about the beneficial properties of the spice).

Bonn soup - first for lunch

Chop 200 g of celery root at random. Blanch 200 g tomato and puree. Put 400 g of Chinese cabbage on thin strips. Chop 150 g of onions. Chop 150 g green bell pepper at random. Pour 3 liters of homemade tomato juice over the vegetables. Boil. Season with salt, add any spices (to taste). Cook over medium heat for 10 minutes. Sprinkle with herbs. Insist half an hour.

Dairy vegetables - the second for lunch

Peel 200 g of potatoes, carrots, zucchini, 100 g of onions, blanch 1 small tomato. Pass the carrots through a coarse grater. Chop 200 g of white cabbage. Chop the tomato, zucchini, 100 g of asparagus at random. Put the onion into half rings. Mix vegetables, add 50 g of fresh beans.

Pour 4 liters of water, salt and boil after boiling for 20 minutes. At this time, cook milk sauce: Fry 50 g of wheat flour in butter and pour in 500 ml of hot milk. Reduce heat, add salt, simmer in a skillet, covered for 15 minutes. After the vegetables are cooked, pour them over the resulting thick sauce, bring to a boil and turn off. Infuse for about 10 minutes. Before serving, you can sprinkle with any chopped herbs and rye homemade crackers.

Haddock with vegetables - main course for dinner

Cut into 100 g strips of carrots, leeks, celery stalks. Melt 30 g of butter in a thick-walled saucepan, simmer vegetables on it (about 7 minutes). Stir them, put 1 large bay leaf on top and portions of haddock fillet (total weight - 500 g). Top with lemon slices so that they completely cover the fish. Put 5-6 black peppercorns and 2 chopped garlic cloves into a saucepan. Pour with water (you can fish or vegetable broth) so that it rises above the food by 2-3 cm. After boiling, cook for 20 minutes.

Jacket potatoes in a navy style - a side dish for dinner

Pour 1.5 liters of water into a saucepan. Pour 500 g of salt into it (no less!). Mix. Immediately lower there 5-6 unpeeled, but well-washed potatoes. Boil. Cook for half an hour. Wash the potatoes boiled in their skins under running water. You will be surprised how delicious it will turn out!

The benefits of a cooked diet for weight loss are obvious, but few people use them because of the bland taste of the dishes. However, this disadvantage can be easily eliminated if you learn how to cook them. Done right, they come out juicy and rich - the recipes above will prove it.

Hot first courses should be present in any diet. Diet soups are especially useful, especially with vegetables. They promote the production of enzymes that help break down protein. In addition, absolutely everyone can eat such a dish, even people suffering from stomach diseases. Vegetarian soups like these can help maintain and even improve health.

Don't put in a lot of spices. It is better for people with any diseases not to abuse the abundance of onions, parsley, pepper, celery, bay leaves. If you are healthy, put in the soup as many ingredients as you see fit (to taste), seasonings help in the work of the digestive glands.

If you are watching the weight, then such a soup will be an excellent substitute for the second course. It saturates well. It can also be supplemented with lean meat or fish.

Let's figure out how to cook a dietary vegetable soup correctly.

Cooking diet vegetable soup

Soup must be prepared at home, from fresh products, semi-finished products are prohibited.
Seasonings should also be natural, and it is better not to put salt at all. Diet soup should not be cooked for long: the less time spent, the better and healthier.
Vegetables should not be put into the pot right away, but only in boiling water.
The amount of soup should be such that you can eat it in one go, and not leave it the next day.
If you have stomach ailments, it is best to make a puree soup. If you are healthy, chop your vegetables as usual.
As for the broth, you can use it, but it should be cooked on lean chicken meat. Or you can add meat cooked in different water to vegetable soup.

How to cook an excellent hot dish. Recipes

Vegetarian cabbage soup

Ingredients:

• 1 onion;
• 1 carrot;
• 100 g of cabbage;
• a teaspoon of paprika;
• vegetable oil;
• 2.5 liters of water;
• 100 g spinach;
• 1 Bulgarian pepper;
• seasonings (to taste)

Cooking algorithm:

Peel all vegetables. Put grated carrots, chopped onions and cabbage into a frying pan with oil, sprinkle with paprika, caraway seeds, fry for 5 minutes over medium heat. Toss the diced bell peppers with the spinach. Put all cooked vegetables in boiling water and cook for five minutes, covering the pan with a lid.

WITH zucchini puree

It is cooked with a decoction of vegetables. To prepare it, take the vegetables that you find in the refrigerator. Rinse and cook over low heat until completely cooked. Remove from water. So the vegetable broth is ready. In it you will prepare puree soup.

Zucchini are cut into not very small cubes and cooked until tender in boiling vegetable broth. Then grind the vegetables through a sieve or in a blender, add a little flour, then boil this puree for 1-2 minutes. Add herbs to the prepared soup. The pumpkin soup is prepared in the same way.

As you can see, making vegetable diet soups is not difficult at all, despite the large number of ingredients. By imagining and mixing different vegetables, you can always get a new and original taste of dietary soup.

Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify the diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and will not make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a lifestyle.

Content:

General principles for the preparation of dietary meals

Diet low-calorie slimming dishes mainly consist of vegetables, fermented milk products, lean meat, poultry, fish. For cooking, gentle methods of heat treatment are used: grilling, boiling, stewing, baking. A multicooker, which combines several functions, will be a good help in the household. Baking bags, ordinary foil, various molds, non-stick pans will not be superfluous.

Basic principles:

1. Minimum fat. One spoonful of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly through the scales.
2. Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels, provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sweeteners as sweeteners in diet meals.
3. A minimum of wheat flour, starch. In the diet for weight loss, the presence of whole grain baked goods is allowed, rye flour, bran, oatmeal. But it is better to prepare other dietary meals.

It is important to give up purchased sauces. Even low-calorie mayonnaise contains a lot of fat, and ketchups are filled with sugar and starch. And the flavor enhancers included in the composition awaken the feeling of hunger, reduce the benefits of dietary meals. A weight watcher should unconditionally remove this from their diet.

First diet recipes

The first dietary meals for weight loss should be present in the diet, they fill the stomach, create a feeling of fullness, but at the same time are low in calories. There are even special diets for soups. Cold dishes are refreshing in hot summer, they are charged with vitamins. Hot soups will help warm you up in winter, will delight you with the assortment, and make the menu varied.

In slimming dishes, it is undesirable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add starchy tuber. In recipes for vegetable cabbage soup, borscht, potatoes can be safely used.

Onion soup with cabbage

Composition:
Onions - 6 pcs.
Cabbage - 800 g
Pepper - 2 pcs.
Celery stalks - 4 pcs.
Tomatoes - 2 pcs.
Greens, spices to taste

Preparation:
Measure out 2.5 liters of water, pour into a saucepan, bring to a boil. Cut onions into cubes, add to a saucepan, boil for 5 minutes. Chop the cabbage, chop the pepper, celery stalks and add everything to the onion, lightly salt the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all vegetables are cooked. Finally, add pepper, fresh herbs, laurel and other spices to your liking.

Diet okroshka

Composition:
Fresh cucumbers - 3 pcs.
Boiled eggs - 2 pcs.
Radish - 10 pcs.
Boiled chicken - 200 g
Green onions - 1 bunch
Dill - 1 bunch
Fat-free kefir - 600 ml
Plain or mineral water - 400 ml
Lemon - 0.5 pcs.

Preparation:
Peel the eggs, cut into cubes and transfer to a saucepan. Sort the chicken into fibers or cut it too. It is advisable to remove the skin and oily pieces. Chop all vegetables and herbs, combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add the filling to the staples of the diet meal. Serve chilled, store in the refrigerator for no more than a day.

Green borscht "Summer"

Composition:
Chicken (fillet) - 250 g
Potatoes - 2 pcs.
Carrots - 1 pc.
Onions - 1 pc.
Sorrel - 2 bunches
Dill - 0.5 bunch
Eggs - 3 pcs.

Preparation:
Rinse, cut into slices chicken fillet, put in a saucepan, add 1.5 liters of water, bring to a boil. Remove the resulting foam, reduce heat, boil the broth for 15 minutes. Peel onions and carrots, cut into cubes and pour into a saucepan. Add salt. Peel potatoes, cut into pieces, add after boiling the first vegetables. Cook until the potatoes are tender. Rinse sorrel and dill, cut into slices, pour into almost ready-made soup. Taste for salt, add if necessary, season with pepper, laurel, bring to a boil, turn off. Cover the pan, insist a diet meal for 10 minutes. When serving, add the chopped boiled egg to the plate.

Second course recipes

Diet second courses are not prepared from potatoes, fatty meats, pasta from soft wheat. Mostly they consist of vegetables, lean meats or poultry, legumes are welcome.

Chicken diet cutlets

Composition:
Fillet - 500 g
Egg - 1 pc.
Bulgarian pepper - 1 pc.
Carrots - 1 pc.
Onions - 1 pc.
Garlic - 2 cloves
Salt pepper

Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes and pour into a bowl. Twist the garlic, onion, chicken fillet through a meat grinder. Add the carrots, cut into small cubes, and one raw egg. Season the minced meat with spices, stir. Blind small round cutlets of 50-70 g each, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or put on a steamer pan, cook for 20-25 minutes after boiling water.

Diet stewed cabbage with liver

Composition:
Liver - 300 g
Cabbage - 800 g
Onions - 100 g
Carrots - 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste

Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or stewpan, so that it slightly greases the surface, put it on the stove. Chop the onion, coarsely grate the carrots, lightly fry. Flush the liver. If the product is beef, then cut into strips. If the liver is chicken, then just slices, as it turns out. Add to vegetables, fry for 1-2 minutes. Chop white cabbage. You can use a special grater or knife, lightly salt and wrinkle with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in your juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, add salt.

On a note: It is better to fry foods for dietary meals in coconut oil. It is much healthier and emits less harmful substances when heated.

Ratatouille (oven recipe)

Composition:
Eggplant - 250 g
Zucchini (zucchini) - 250 g
Onions - 170 g
Olive oil - 10 g
Bulgarian pepper - 100 g
Tomatoes - 800 g
Parsley, spices, vinegar to taste

Preparation:
Cut the onion into cubes, pour into a skillet with prescription oil. Fry lightly. Free bell peppers from seeds. Cut into cubes, add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mass to the skillet, cover and simmer the vegetables until the pepper is soft. Cut the eggplants, zucchini and the remaining tomatoes into circles. Add spices to vegetables in a frying pan, salt. If desired, squeeze the garlic, season with vinegar for piquancy. Place half in a baking dish, flatten the layer. Arrange the pieces of vegetables, alternating eggplants with tomatoes, zucchini, put on the edge. Top with the remaining bell pepper vegetable mixture and smooth. Bake the dish for 35-40 minutes at 180 ° C.

Diet desserts

To add sweetness and to improve the taste of dietary dessert dishes for weight loss, fruits, berries are used, sugar substitutes are allowed. They are natural and synthetic. Of the natural varieties, stevia-based products are the most common. It is important to use honey carefully. Of course, it is healthier than refined white sugar, but it also has a high calorie content.

Important! Whatever the low-calorie fruit dessert, it is recommended to use it in the morning or at least until 4 pm. Otherwise, the dish will inhibit weight loss.

Baked apples with cinnamon

Composition:
Apples - 3 pcs.
Cinnamon - 1 tsp
Honey - 1.5 tsp.

Preparation:
Wash the apples; it is advisable to choose firm fruits of the same size. Using a knife, cut out the core from the back, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle the slices with ground cinnamon. If you wish, you can make the holes larger, fill with cottage cheese or low-fat cream cheese. Put a piece of foil on the bottom of the mold, place the apples, bake the dessert dish until soft in the oven. Temperature 200 ° C.

Berry ice cream

Composition:
Yogurt - 100 g
Any berries - 100 g
Honey - 1 tsp

Preparation:
Place the washed berries in a blender bowl. If they are pitted, for example, cherries, then remove the pits. Beat until smooth. Add yogurt, honey, beat again. Place in the freezer for 40 minutes. Take out, stir quickly, put in ice cream tins, freeze.

Cottage cheese dessert with banana

Composition:
Cottage cheese - 300 g
Banana - 2 pcs.
Lemon juice - 10 ml
Milk - 100 ml
Gelatin - 8 g

Preparation:
Combine milk with gelatin, stir. Leave to swell, the time is indicated on the package. Sometimes gelatin is instant, it is enough for it to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break the pieces, sprinkle with lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk to a liquid state, you can do this in microwave oven or in a water bath. Combine with cottage cheese, beat well for splendor, put the mass in small molds, glasses or bowls. Cool for 2.5-3 hours until solidification.

Diet salad recipes

For some reason, when losing weight, it is customary to use in incredible quantities fresh salads... Vegetables are undoubtedly healthy, but it is better to combine them with protein products. Only in this way they will saturate, not stretch the stomach and completely replace full-fledged lunch or dinner dishes. The best supplement options are eggs, chicken, fish, dairy products.

Caesar Diet Salad Recipe

Composition:
Boiled chicken or turkey - 100 g
Cherry - 6 pcs.
Lettuce leaves - 80 g
Boiled quail eggs - 4 pcs.
Boiled yolk - 1 pc.
Garlic - 1 pc.
Lemon juice - 1 tsp
Mustard - 1 tsp
Natural yogurt - 30 g

Preparation:
Arrange the washed lettuce leaves on a flat plate. Chop chicken or turkey and place on top. Add cherry and quail eggs, cut into quarters, and arrange nicely. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, salt to taste. Season the diet salad, serve immediately.

Lady salad recipe

Composition:
Boiled chicken fillet - 200 g
Fresh cucumbers - 250 g
Greens - 1 bunch
Canned green peas - 150 g
Sour cream 10% - 100 g

Preparation:
Cut the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. Can be replaced with natural yogurt, stir.

Cipollino salad (simple recipe)

Composition:
Boiled eggs - 4 pcs.
Green onions - 1 bunch
Sour cream - 70 g
Salt pepper

Preparation:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Season with salt, pepper, sour cream, stir.

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of proper weight loss. But you don't always want to use it. The way out is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citruses, herbs, different types of tea, or low-fat fermented milk drinks.

Sassi water

Composition:
Cucumber - 1 pc.
Water - 1.5 l
Lemon - 0.5 pcs.
Mint - 5-10 leaves
Ginger - 10 g

Preparation:
Rinse the cucumber and lemon, cut into slices, pour into a 2 liter jar or carafe. Add fresh grated ginger root. Rinse the mint, tear, pour into a jar. Pour cold purified or spring water, close and refrigerate for 10-12 hours. It is better to prepare Sassi water in the evening so that you can then drink it all day in between meals.

Ginger green tea

Composition:
Ginger - 15 g
Lemon - 2 slices
Green tea - 1 tsp
Boiling water - 500 ml

Preparation:
You can brew ginger tea in a thermos, a French press (which is for coffee) or just in a jar. Grate the ginger, cut off two lemon wedges with the peel, put in a used container, pour boiling water over. Cover, leave for 5 minutes. Add green tea leaves, stir. Insist for another 20-30 minutes. Green tea should not be brewed with steep boiling water, it destroys nutrients and gives bitterness. Consumed cold or warm in the morning, you can add a teaspoon of honey.

Kefir Fat Burning Cocktail

Composition:
Kefir - 200 ml
Cinnamon - 0.3 tsp
Ground dry ginger - 0.3 tsp.
Pinch of red pepper

Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes, so that the spices release esters and aroma. Stir again, drink instead of snacks, or to relieve sudden hunger. It is useful to consume a fat-burning cocktail at night.

By the way! Not always in store-bought bags of cinnamon. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but it does not have a lot of useful properties and fat burning effects, like natural cinnamon bark.

Video: Fat Burning Smoothie

Diet sauces for different dishes

Ketchups, mayonnaises, butter are the main enemies of a slender figure. It is very important to find a worthy replacement for them. The correct dressing for salads, pasta, meat will make even the most modest dish tastier, will not increase the calorie content, and prevent breakdowns.

Yoghurt dressing for salads, meat, poultry, fish dishes

Composition:
Natural yogurt - 100 g
Lemon juice - 10 ml
Mustard - 5-10 g
Salt, pepper, garlic to taste

Preparation:
Natural Greek yoghurt is advisable for the dietary sauce. Add lemon juice and mustard to it, stir. Season with salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.

Tomato sauce recipe

Composition:
Tomatoes - 400 g
Bulgarian pepper - 100 g
Onions - 50 g
Apple - 100 g
Olive oil - 1 tsp
Salt, pepper to taste

Preparation:
Chop the onion, fry in a teaspoon of olive oil. Scald tomatoes, peel off, cut into slices, add to onion. Crumble the apple and pepper, pour over the vegetables, bring to a boil and cook in the released juice until soft. Grind vegetables with a blender, bring to a boil again. Season with salt, add pepper for spiciness.

Low-calorie Pesto sauce for all dishes

Composition:
Basil - 50 g
Parmesan - 50 g
Garlic - 3 cloves
Pine nuts - 1 tbsp l.
Olive oil - 3 tbsp l.

Preparation:
V diet sauce"Pesto" reduced the amount of oil. Therefore, it is important to chop the juicy basil and garlic thoroughly. Put all this in a blender bowl, beat until a homogeneous gruel is obtained. Add parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto to dietary meals from cereals, meat, poultry, fish.