Simple recipes for weight loss for every day. Simple recipes for quick weight loss

Tourism and rest 11.07.2020

Tourism and rest

Diet recipes that are used in the diet for weight loss consist of healthy foods and help to reduce weight at home. Taking into account the calorie content of products and the daily energy needs of the body, you can create a complete menu.

The energy value of dietary meals should not exceed 150 calories per 100 g, which will allow you to form a main meal of 300-400 calories and not go beyond the daily calorie intake.

First course recipes

On the menu daily nutrition for weight loss, you can use simple and delicious food based on meat, fish, mushrooms and vegetables. For the preparation of dietary soups, it is recommended to use a minimum amount of butter or vegetable oil in order to reduce the calorie content of the dish.

Borscht (68 kcal)

Products for borscht: 200 g chicken fillet, cabbage (500 g), medium-sized red beets, 3 potatoes, onions, carrots, 2 tomatoes, 20 g walnuts, 10% fat sour cream to taste, salt, seasonings and pepper.

Beets and carrots are wrapped in foil and baked for 30-40 minutes until tender.

Chicken fillet, cut into pieces, brought to a boil in two liters of water. The potatoes are peeled and cut into cubes, the cabbage is chopped and placed in a pot of boiling broth. At this time, the tomatoes are cooked: for 3 minutes, the tomatoes are dipped in boiling water, and then the skin is removed, cut into pieces and stewed in a frying pan. Add chopped onion to the tomato and cook for another 3-5 minutes.

When the potatoes in the broth become soft, put carrots, beets, tomato-onion dressing and seasonings into the pan, salt and cook for another 5 minutes. Borscht is served with sour cream and herbs.

Okroshka (90 kcal)

Ingredients for the dish: low-fat kefir (500 mg), 400 g of boiled turkey, 2 potatoes, 2 hard-boiled eggs, cucumber, 100 g of radish, a third of a can of canned peas, onion feathers, dill or parsley.

Meat and vegetables are cut into cubes, mixed in a deep container, salted and poured with kefir. Greens are added to the okroshka.

You can cook different options for okroshka:

without potatoes;
with shrimp, fish fillet or mushrooms instead of meat;
vegetarian recipe with apple;
with boiled beets (beetroot).

Mushroom soup (40 kcal)

To prepare the soup, you will need 3 potatoes, carrots, a kilogram of champignons, garlic (two cloves), salt, herbs, pepper, herbs (dill, parsley).

Potatoes and carrots are cut into cubes and boiled in water for 20 minutes. During this time, the mushrooms are washed, cut and put in the soup. After 10 minutes, remove the dish from the heat, puree with an immersion blender, add the garlic passed through the press and cook for another 5 minutes. Before serving, the soup is decorated with herbs.

Ear (110 kcal)

To cook the fish soup, use half a kilo of sardines, 200-300 g of perch or other fish with a small amount of bones, 200 g of tomatoes, onions, half a lemon, black peppercorns, herbs for fish, greens.

Cover the sardines with water and boil the broth with spices, whole vegetables and salt for 50-60 minutes until the fish is boiled. During this time, the perch is cleaned from skin and bones, and cut into portions.

Next, the broth should be filtered, put on fire again and add chopped fish and, if desired, chopped carrots. Boil the ear for another 20 minutes, then add chopped tomatoes. Serve fish soup with herbs and a slice of lemon.

Broccoli cream soup (32 kcal, sauce - 43 kcal in 1 tbsp.)

Ingredients of cream soup: broccoli (500 g), broth (750 ml), sour cream (100 ml), onion (2 pcs.), green onion feathers, nutmeg.
For the sauce: ghee or butter (30 g), milk (150 ml), flour (half a glass).

First, melt the butter in a frying pan, add the flour and stir until smooth. Next, the sauce is poured with milk, salted and brought to the consistency of thick sour cream.

Broccoli is washed, divided into florets and boiled in broth for 15 minutes, and then chopped onion, sauce, salt, nutmeg and pepper are added. After 5 minutes, the cream soup is removed from the stove and pureed with a blender. Before serving, sprinkle the dish with green onions and add sauce to taste.

Main dishes

The main dishes on the menu for weight loss should consist of foods high in protein and a minimum amount of fast carbohydrates. The presence of protein products in the diet leads to an acceleration of metabolism and an increase in energy consumption for protein breakdown.

For cooking, you should use such methods of heat treatment of food as boiling, stewing and baking, which contribute to the preservation useful properties products.

Omelet with Cheese and Vegetables (147 cal)

For an omelet you will need 4 eggs, 20 g milk, 20 g butter, 50 g cheese, tomato, bell pepper, green onion, dill, salt.

Heat a frying pan with a piece of oil, add chopped peppers, tomatoes, salt and seasonings. Stew vegetables for 5-7 minutes. Next, the dressing is removed from the fire.

Eggs are beaten with salt and milk, and poured into a heated frying pan with melted butter. On a low heat, fry the eggs on one side until the liquid upper side of the omelet seizes.

Next, you should put the stewed vegetables, chopped onions and grated cheese on half of the omelet, and then cover the filling with the second half of the egg pancake. The dish is cooked under a lid for 1-2 minutes over low heat.

Homemade pork (154 kcal)

Homemade boiled pork is a great addition to any meal: a sandwich for breakfast, a snack, soup or salad for lunch and dinner. Ingredients: lean pork (1 kg), garlic (3-4 cloves), cream or sour cream (120 ml), salt, pepper, bay leaf.

The pork is washed, dried with a paper towel and 5-6 narrow cuts are made a centimeter deep, where you need to put small pieces bay leaf. Next, prepare the sauce: pass the garlic through a press, and mix with sour cream, salt, pepper and other seasonings.

Pork is completely smeared with sauce, wrapped in foil and baked for 60 minutes until tender. Then the foil is removed and baked for another 5-7 minutes for browning.

The ham is served cold.

Steamed fish roll (88 kcal)

For the dish you will need hake fillet (1 kg), frozen green peas (100 g), carrots, onions, 3 cloves of garlic, one egg, 50 g bran, 10 gr. butter.

Chop the carrots and fry in oil for 3-5 minutes. Puree fish and onions in a blender until mixed with thawed peas, carrots and bran, salt and sprinkle with spices.

Braised turkey with vegetables (60 kcal)

You will need the following products: 700 g of turkey fillet, 300 g of zucchini, white cabbage, 1-2 bell peppers, large tomatoes, carrots, onions, salt, pepper, 30 g of sour cream, spices to taste, butter.

Wash the turkey fillet and cut across the grain. Heat the sunflower oil in a frying pan and fry the turkey for 2 minutes on all sides. Next, put the meat in a saucepan, add water and cook over low heat. Chop the onion and carrot and sauté in oil until tender, then add the tomato and simmer for another 3 minutes.

Zucchini, peppers and cabbage are cut and added to the meat, while monitoring the amount of water and, if necessary, topping up. After 20 minutes, you need to add dressing with tomato, seasonings to the vegetables, salt and remove from the stove after 10 minutes. When serving, the dish can be decorated with herbs.

low calorie salads

Vegetable salads that can be consumed during weight loss should be low in calories, as well as replenish the body's needs for vitamins, minerals and fiber. For this purpose, simple recipes for salad dressings based on fermented milk products(Greek yogurt, kefir, low-fat sour cream), lemon juice or apple cider vinegar.

Carrot salad (55 kcal)

For salad, take 3 medium carrots, 2 pcs. prunes, 300 g Chinese cabbage, 2 cloves of garlic, vegetable oil (1 tablespoon), salt, black pepper.

Grate carrots on a grater for carrots "in Korean", chop the cabbage, add chopped prunes, garlic and oil, salt. Mix the salad thoroughly and leave for 20-30 minutes. Salad is served with meat and fish dishes.

Vegetable salad without oil (53 kcal)

You will need 2 hard-boiled eggs, a bunch of lettuce, cucumber, tomato, salt, green dill, pepper.

Mash the egg yolks with a fork until finely crumbled. Rinse and chop lettuce, cucumber and tomato. Mix vegetables and add egg whites and yolks, salt. Sprinkle with fresh dill before serving.

Cabbage salad with ham (100 kcal)

Ingredients: 500 g white cabbage, 200 g ham, 120 g sour cream, 30 g garlic, salt, green parsley, pepper.

Cabbage is chopped into strips and kneaded with salt by hand. The ham is cut into cubes or long strips, added to the cabbage along with sour cream, chopped garlic and parsley, and salted.

Beet salad with nuts (90 kcal)

Ingredients: medium-sized beets, two apples, 30 g nuts, 100 g sour cream, salt.

Nuts are soaked in advance for 10-12 hours. Beets are boiled in their skins for 1 hour. The nuts are washed and chopped with a blender. Apples and ready-made chilled beets are rubbed on a medium grater, mixed with nuts and sour cream, salted to taste.

desserts

When choosing diet recipes for desserts, preference should be given to dishes without sugar, white flour and other fast carbohydrates that contribute to the accumulation of fat in the body. To replace premium flour, rice, buckwheat, coconut and other types of flour, as well as healthy bran, are suitable.

Carrot cake with nuts (186 kcal)

Ingredients for the pie: 300 g carrots (3-4 pieces), 100 g walnuts, 20 g oat bran, lemon, two eggs, 5 g baking powder, sweetener to taste, cinnamon.

Carrots are rubbed on a coarse grater, the nuts are crushed in a food processor, the zest is removed from the lemon. Proteins are separated from yolks.

Mix the yolks with bran, baking powder, cinnamon, zest and mix thoroughly, and then add the carrots and nuts. Whisk the egg whites for 4-5 minutes and gently fold into the pie dough.

Grease the form with oil, put the dough into the form and bake the cake at a temperature of 180 degrees for 60 minutes.

Kefir soufflé (105 kcal)

To prepare the soufflé you will need: a glass of fat-free kefir (250 ml), two eggs, 30 g of corn starch, sugar or a sweetener to taste.

Separate the proteins from the yolks and mix the yolks, kefir and starch until smooth. Proteins are whipped for 5-7 minutes until firm foam and injected into the dough.

The finished dough is distributed into small molds and baked at a temperature of 200 degrees for 15 minutes.

Fruit ice cream (114 kcal)

The composition of ice cream includes 2 bananas, 100 g apricot, 100 g 9% cottage cheese (soft), 50 g milk or yogurt without additives.

Mix all the ingredients and beat with a blender until smooth. Put in the freezer. Then the ice cream is whipped 3 times every 60 minutes. After the last whipping, the dessert can be divided into molds and placed in the freezer for another 2-3 hours.

fat burning drinks

During weight loss, you can also use fat-burning drinks that help speed up metabolism, reduce swelling, break down adipose tissue, and also remove toxins from the body:

Dandelion infusion. one liter jar filled with dandelion flowers and poured with boiling water. After cooling, add 2 tablespoons of honey to the infusion and refrigerate for 2 hours, then filter and drink throughout the day.
Ginger with lemon. In a glass of water, dissolve the juice of half a lemon and a teaspoon of finely grated ginger root.
Sassi water. According to the classic recipe, to prepare a cocktail, you need to mix 2 liters of water, lemon juice, grated cucumber, a tablespoon of grated ginger, 10 mint leaves and refrigerate for 15 hours. One glass of Sassi water is drunk 20-30 minutes before breakfast, and also throughout the day instead of tea.
Drink with cinnamon. Half a teaspoon of cinnamon powder is poured into a glass of boiling water and left to cool, and then a spoonful of honey is added. You can drink 3 servings of the drink per day.

Culinary community Li.Ru -

Diet recipes for weight loss

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Any woman is not averse to throwing off a couple of extra pounds. Vegetable soup for weight loss will help you a lot. However, it is not only useful, but also very tasty - see for yourself!

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4.6

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4.4

Recipe for buckwheat porridge. If you cook buckwheat porridge according to a real old Russian recipe, then the opinion about its wonderful taste will change forever.

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For maximum results in losing weight, you need to use, when compiling a daily menu, recipes for proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:

recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. Their use significantly slows down the process of losing weight;
if it is difficult for the body to adapt to a diet consisting only of recipes prepared without adding sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to home recipe, and sugar in tea can be replaced with honey;
it is better to purchase products for recipes from trusted manufacturers who do not grow and do not produce them with the addition of different chemical substances and hormones. Especially, this applies to meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss

How to plan your diet for weight loss

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this daily routine:

in the process of losing weight, in no case should you skip breakfast;
you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
all recipes for proper nutrition for weight loss should be balanced in composition;
you need to eat measuredly - in small portions, but often;
plan the day in advance to include physical exercise, but combine them with meals - so as not to exercise on a full stomach and not to eat too much after a workout;
in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

Cooking the right dishes according to these recipes with the help of photos is easy and simple, and each of them can be a great example. healthy eating and lead to weight loss

Recipe: Pasta with Vegetables and Chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. chicken breast cut into small pieces, add to vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this you can take any white sea fish(cod, sea bass, hake, tilapia, halibut), free from skin and bones, sprinkle with a little lemon juice, put on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. You can add any stewed vegetables to cooked cereals, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the baked or frozen corn, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on the water	Chicken breast stewed with vegetables. As a garnish - durum wheat pasta	Vegetable ragout with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Non-carbonated water; green tea; herbal tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs
3	Buckwheat porridge on the water	Vegetable soup with a slice of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Groats can be varied with carrots and onions	Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar) a handful of dried fruit
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on the water	Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)	A piece of boiled white fish with brown rice	Rice bread sandwich with salted trout and cucumber slice
7	Rice porridge on the water	Omelette with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; a handful of nuts

Approximate diet for weight loss for a week

Proper nutrition recipes should include dishes that take into account the characteristics of the body, while promoting weight loss:

For breakfast, it is better to eat food that will give the body enough energy for the whole day. by the most healthy breakfast are cereals cooked in water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
For dinner, you should eat to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

When making a healthy nutrition plan for a month, you need to stick to general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case slim figure Stop being a dream and become a real reality. There is another useful advice, which often helps to lose weight no less than recipes healthy meals: Go grocery shopping on a full stomach.

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little - a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are supplemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.

The secret to a beautiful fit figure is simple - you need to exercise regularly, eat right and lead a healthy lifestyle.

But, alas, we do not always obediently follow these rules. In our fast-paced lifestyle, we do not always find time for regular exercise and do not always keep track of what enters our stomach.

As a result, we have a party tomorrow, and our favorite dress does not “fit” like just a couple of months ago. Or jeans have to fasten while lying on the couch. A familiar picture? 🙂

If there is no desire to buy a new dress one size larger and really want to fit into the old one, I recommend switching to food for fast weight loss.

Experts believe that nothing is impossible and a person is able to lose weight in one day by 1 - 1.5 kilograms. Weight loss will directly depend on the number of calories consumed and expended during physical activity.

Foods for quick weight loss are selected with low calories and high in fiber and water. Such products can dull the feeling of hunger and help you lose weight, but I still don’t recommend getting carried away with such food.

One or two days of such nutrition is enough to quickly lose weight, and then you need to switch to a full-fledged healthy diet so as not to deprive the body of the necessary natural nutrients.

Or, as I do, do fasting days once a week based on the recipes below. There is no harm from such nutrition, and extra pounds do not linger.

Recipes for quick weight loss

Lose weight in one day with buckwheat porridge

Buckwheat porridge contains a large amount of vitamins, minerals, trace elements and is rich in fiber (one serving contains about 30% of the recommended daily intake). Buckwheat improves digestion and stabilizes blood sugar levels. It is great for weight loss, and is also recommended for quick recovery after intense physical activity.

Boil 300 g of buckwheat without salt. The resulting porridge should be divided into 6 servings and eaten throughout the day in 6 doses. The only downside is that the carbohydrates found in buckwheat are not easily absorbed by the body.

lose weight with rice porridge

Rice removes excess fluid and cleanses the body of toxins. After a whole day of fasting with rice, swelling will disappear and the skin color will improve.

At night, pour 250 g of cereal with cold water. In the morning, rinse the rice well and boil it in unsalted water for 15 minutes. Divide the cooked rice porridge into 6 servings and eat throughout the day.

Sitting on a rice diet, you need to drink plenty of water or tea (green or ginger). Tea should be without sugar, but with a little honey.

Lose weight in one day with fish and vegetables

There are only 250 calories in 100 g of fish, and despite its low calorie content, it supplies the body with a large amount of vitamins and minerals.

Boil 400 grams of fish without salt and spices. Make a salad of 4 cucumbers, 4 stalks of celery and dress it with the juice of one lemon. Divide fish and salad into 4 portions and eat throughout the day. And don't forget to drink plenty of water.

Here is another recipe for quick weight loss.

Boil 400 g salmon fillet in unsalted water and make a salad out of it. Combine finely chopped fish fillet with chopped vegetables (2 carrots + 2 tomatoes) and season with lemon juice. Eat the prepared salad in 4 doses during the day.

lose weight with cucumbers

Cucumber in its composition stores many nutrients useful for the body, such as calcium, magnesium, phosphorus, sodium, potassium, manganese, zinc, and iron. In addition, cucumber juice is one of the best natural body cleansers of fat and toxins.

One kilogram of cucumbers should be divided into 8 servings and eaten throughout the day at regular intervals. And of course, forget about salt during the diet. It is also not recommended to drink a lot of water, as cucumbers themselves are juicy and have a diuretic effect.

I want to remind you that quick weight loss recipes work much better when combined with intense physical activity. If you practice daily exercise, then be sure to get the result and the extra pounds will fly away forever!

The main question that interests many women is what is proper nutrition? If to speak plain language It is a balanced food that helps the body to function well.

Proper nutrition is products that include all the necessary vitamins and minerals. They help the body replenish energy, maintain health and promote weight loss.

The basics of proper nutrition for weight loss

There are many diet menus for weight loss, which are built on proper nutrition.

The process of losing weight at home is a stressful period. That's why the body needs to replenish all the useful substances, which are lost along with kilograms. And before changing the diet, it is important to calculate the body mass index.

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You can't limit yourself to one type of diet. Proper nutrition includes myself big variety healthy recipes and products for weight loss.

The basics of proper nutrition for weight loss at home:

Diet variety. You can select products to your liking and enrich the menu with them;
Avoid starvation and overeating;
Freshness of products. Fresh fruits and vegetables contain a lot of fiber. They help to improve metabolism and contain the necessary amount of vitamins;
Food compatibility. Some foods are not consumed in one meal. They can adversely affect the body in the aggregate;
Calorie Calculation - this is the most important factor in the process of losing weight. You need to choose a daily rate and follow it.
Use required amount liquids. Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to begin?

Making certain changes in a woman's habitual lifestyle is not an easy task. Especially when it comes to food.

AT modern world the cult of food is widely developed. To start losing weight on proper nutrition, it is important not to succumb to temptations. A woman needs to eat healthy and wholesome food.

The first thing to do when losing weight is to make a menu per day/week/month.
Further, create a daily meal plan. It is best to divide it into 5 receptions.
It is important to paint the menu for every day by the hour.
To switch to proper nutrition for weight loss at home, gradualness is important. Need smoothly remove from the usual menu food that contains simple carbohydrates. This is sweet, baked goods, fried, smoked and other junk food.

Proper transition to proper nutrition

Knowing how to switch to proper nutrition for weight loss at home, you can improve your health and get rid of extra pounds.

To protect herself from breakdowns, a woman needs avoid abrupt transition to a new diet. It is necessary to gradually remove harmful products, replacing them with useful ones.

Important avoid starvation while losing weight. The body must always be full, otherwise overeating cannot be avoided.

What should be the diet?

A proper diet for weight loss for every day should contain full complex proteins, fats and carbohydrates. They will be well absorbed in the body and enrich it with vitamins and nutrients.

How to make a diet for weight loss? — A proper diet should include 5 meals, for example:

Breakfast. Oatmeal or buckwheat porridge on water, without sugar and salt. You can add fruits, berries or nuts;
Snack - yogurt, fruit or vegetable;
Lunch - light soup or second - vegetables with lean meat;
Snack - only vegetables or unsweetened yogurt;
Dinner - more fiber - vegetables and fish; Maybe a piece of chicken.

Such balanced diet and a balanced menu will fill the body with all the necessary substances and begin to promote weight loss.

Do not forget about water during weight loss. You need to drink 2 liters clean water in a day.

Grocery list

List of products for proper nutrition and weight loss should be enriched with the necessary supply of nutrients.

Food products must contain slow carbohydrates, proteins and fatty acids.

For foodstuffs that contain "slow" fats, include:

olive, corn and sunflower oil;
varieties of nuts (sunflower seeds and others);
avocado;
dark chocolate with a maximum cocoa content.

A large number of squirrel contained in:

lean meat;
eggs without yolk;
fish and seafood;
cheese products, up to 30% fat;
dairy products with a minimum fat content.

The amount of slow carbohydrates, which are not reflected in weight, can be found in:

cereals (buckwheat, rice, oatmeal and millet);
durum pasta;
bran-based bread, without yeast;
baked potatoes without oil and salt.

The list of healthy foods is very diverse. This allows you to significantly enrich the menu and make it not only useful, but also tasty.

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. It is after 30 years that a significant decrease in this substance in the body occurs.

Proper nutrition at home implies an exception from the woman's diet of alcohol and coffee drinks.

When losing weight, the use of canned food, smoked meats and Foods high in cholesterol are prohibited.

In the menu for weight loss, you need to include as many vegetables and fruits as possible. to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on individual characteristics.

At this age, due to hormonal changes, metabolism slows down. A complete transition to proper nutrition improves health and promotes weight loss.

Food should contain a low amount of Kcal, but at the same time be as useful as possible.

In the menu for weight loss, you must include products that speed up metabolism and improve digestion:

dairy products;
lean meats/fish;
cereals;
vegetables fruits;
greens;
seafood, etc.

Menu and diet for the week

To create a menu for a week for weight loss, you need to determine your taste preferences. It is important to consider the compatibility of products and separate them by day. For example, one day - chicken, the second - fish.

Calculate the daily daily intake of essential substances and Kcal. The amount of proteins, fats and carbohydrates for each day is:

50% - carbohydrates;
30% - proteins;
20% - fats.

Snacks should be light to slightly dampen the feeling of hunger during weight loss.

According to the nutrition plan the main diet should be vegetables and fruits. All high-calorie foods are best consumed in the morning, while not exceeding the daily calorie intake.

So, the menu for the week for proper nutrition when losing weight:

Breakfast: rice porridge with pumpkin;
Snack: low-fat cottage cheese;
Lunch: low-fat soup; baked salmon with vegetables;
Snack: 1 large apple;
Dinner: vegetable salad and boiled brisket.

oatmeal porridge and a slice of hard cheese;
dried fruits;
vegetable soup, boiled buckwheat and baked low-fat fish;
low-fat yogurt;
cottage cheese casserole and green tea.

low-fat cottage cheese and 1 egg;
1 banana;
puree soup, rice porridge and baked fish;
2 apples;
boiled brisket with vegetables;

omelet with vegetables;
a handful of nuts;
vegetable soup, mashed potatoes with a cutlet for a couple;
kefir;
vegetable salad and 120 g of steamed fish.

Buckwheat porridge with milk and 1 egg;
fruit;
Vegetable soup, buckwheat porridge, boiled brisket;
1 low-fat yogurt;
Salad of fresh vegetables, steamed fish.

low-fat cottage cheese and 1 egg;
1 banana;
vegetable soup, steamed vegetables and brisket;
dried fruits;
baked fish and rice with vegetables.

oatmeal porridge, 2 cheesecakes;
1 banana;
puree soup, buckwheat with low-fat fish;
low-fat cottage cheese;
salad of fresh vegetables and brisket.

Making a menu for a week for weight loss, it is important to take into account the physical or mental stress on the body during the day.

Monthly program

The monthly nutrition program for weight loss includes the following:

fractional nutrition;
product compatibility;
distribution of proteins, fats and carbohydrates;
the use of foods with low Kcal;
the predominance of fiber;
a ban on salt and sugar;
regular use of clean water;
a ban on flour, fatty, smoked;

The main point of this weight loss program is calorie balance. It is important to maintain a stable calorie intake throughout the month. Calorie expenditure should be greater than intake.

Best Recipes

Proper nutrition and menus for every day include recipes for delicious and healthy dishes.

A simple recipe based on proper nutrition - chicken and vegetable casserole.

To prepare the casserole you will need:

carrots (1 piece of medium size);
chicken fillet (200 grams);
cauliflower and broccoli (250 grams each);
Cherry tomatoes (you can also use regular ones);
parsley;
30 g parmesan.

For sauce:

chicken broth (150 ml);
seasonings - pepper, nutmeg;
hard cheese;
flour;
milk or low-fat cream;
2 yolks.

Cooking method:

Rinse the cabbage and divide into inflorescences, boil until half cooked. Add broth, cream, seasonings to the cabbage water and cook for 5 minutes, stirring the sauce constantly. Beat the yolks and add to the sauce, then leave to thicken in a water bath.

Grease a casserole dish with oil and lay out boiled chicken, cabbage and carrots. Pour in the sauce. Add tomatoes and sprinkle with cheese. Bake for 15 minutes until cheese crust forms.

So simple and delicious recipe perfect for lunch or dinner.

Breakfast Recipes

Everyone knows that the most best period meals - breakfast. It is after waking up that the body is able to quickly absorb the food that enters it. For the full functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.

The menu includes a full breakfast that can enrich the body with the necessary energy.

Breakfast recipes that are good for health and weight loss include the following dishes:

Frittata vegetable

Ingredients:

chicken eggs;
parmesan (optional)
broccoli;
Bulgarian pepper;
pastel;
tomatoes;
greens;
leek;
olive oil or vegetable oil (vegetable composition can be changed).

Cooking method:

We take a bowl. Beat 4-5 eggs in it. We cut vegetables of the same size. Take a frying pan, add oil and heat it up. Next, pour well-mixed eggs into it, pour in the vegetable composition and greens. Sprinkle all this with cheese if desired. We put in a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

cottage cheese - 250 gr;
milk - 100 ml;
eggs - 2 pcs;
vanilla
butter (for greasing the mold).

Cooking method:

Beat cottage cheese, milk, sugar, vanilla and yolks with a blender. We turn everything into a homogeneous mass. Next, beat 2 egg whites separately until fluffy. And we add all this to the curd mass. We mix. Pour into an oiled mold. We bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

rice - 200 gr;
water;
pumpkin:
milk.

Cooking method:

We clean the pumpkin, cut into cubes. Put in a saucepan. Add milk, rice and some sugar. Cook the porridge until the rice is ready.

During breakfast, it is better to refrain from coffee or tea, if possible, do not drink food.

Healthy lunch

Lunch, with proper nutrition, should be complete and healthy. For normal operation digestive system soups are required. When losing weight, it is important to avoid fried foods. It is better to boil, stew, bake or steam it.

Broccoli and Spinach Soup

Ingredients:

broccoli - 500 gr (fresh / frozen);
2 bunches of spinach;
2 small onions;
vegetable broth;
low-fat cream - 200 gr;
salt, spices.

Cooking method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes). Do not pour out the broth. Cut the onion and finely chop the spinach. After the broth is cooked, we take out the broccoli from it. We take a bowl, put chopped onion, spinach and boiled broccoli in it. Grind everything with a blender until a homogeneous consistency is formed. We add all this to the broth, add cream to it and put on fire.

Bring the soup to a boil over low heat. We add spices. After that, cook for another 5 minutes and turn off. The soup is ready!

Fish baked in the oven

Ingredients:

salmon/carp;
lemon;
parsley;
2 tbsp olive oil;
onion - 1 pc;
spices.

Cooking method:

We clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. Squeeze out the juice from one part, cut the second into circles. Mix lemon juice with parsley olive oil.

Next, take a baking sheet and cover it with baking paper. Put the fish on it. We put lemon circles in the abdominal part (you can use a sprig of rosemary / mint). All this is sprinkled with oil (with parsley and lemon juice). Lay out the onion in a circle. We put in the oven (preheated to 180 degrees). Bake for 30 minutes.

Steam cutlets for weight loss

Ingredients:

chicken fillet - 500 gr;
white bread - 2.5 slices;
milk - 1/3 tbsp;
onion - 1 pc;
1 egg;
salt pepper.

Cooking method:

We take bread and soak it in milk. We chop the fillet in a blender (you can also use a meat grinder). We cut the onion and also add it to the blender. Next, beat the egg, salt. You can add herbs and garlic. Mix it all up and make meatballs. Next, put them in a double boiler for half an hour.

What can you eat for dinner?

Recipes for dinner with proper nutrition for weight loss are diverse. Dinner should be light great content fiber. Slow carbohydrates are best excluded from the menu.

Side dishes can be a great weight loss dinner option:

all types of cabbage;
zucchini, eggplant, potatoes, peppers;
cereals;
hard pasta.

Animal protein can be added to vegetable dishes, in the form of:

fish;
lean meat;
cottage cheese;
legumes.

baked salmon

Ingredients:

1 salmon steak;
salt, pepper, dry basil.

Cooking method:

Salt the salmon steak and put it in the refrigerator for 20 min. After that, we take out, pepper, add basil. Next, the fish must be wrapped in foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.

After 25 minutes, if you make a small hole in the foil and leave the fish for a few more minutes, you can achieve a golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

1 bell pepper;
greens;
1 onion;
carrots - 1 pc;
salt, spices (pepper, turmeric);
canned corn (or green peas).

Cooking method:

Boil the rice (it should turn out crumbly). Next, cut the onion into cubes. Put it in a frying pan with oil and simmer for 4-5 minutes. Add grated carrots and chopped peppers. Simmer until half cooked.

After that, add boiled rice, peas (corn) there. Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. After that, the rice is ready to eat.

Such recipes for a healthy diet not only contribute to weight loss, but also improve digestion.

Proper snacks

Snacking with proper nutrition is especially important for weight loss. To achieve the desired result, it is important to be full all the time, but not to overeat.

Snacking promotes energy replenishment and efficient brain function, so it should be light, healthy and satisfying.

For a light snack when losing weight, ideal: