Delicious low calorie food. Recipes of low-calorie dishes for weight loss. List of simple products

Thinking about how to make a figure slim, or just lose weight, it is not enough to increase physical exercise as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie foods. It's not about starvation.

Using simple products, you can competently build your diet, cook a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.

Competently arranged low-calorie dishes for weight loss from simple products will affect the achievement of the goal.

Competently arranged low-calorie slimming meals from simple products will affect the achievement of the goal, while not harming health.

It must be remembered that the use alcoholic beverages not welcome, because fluid retention occurs in the body and appetite increases.

Lowest calorie simple foods

The concept of "calories" defines energy in quantitative terms, which is delivered to the body through products. Fats contain the most calories, carbohydrates and proteins contain the least.

It is impossible to refuse fats at all, as this can adversely affect a person’s health, his appearance. The quality of the skin will deteriorate, hair, nails, organs will suffer digestive system.

Fat-free foods are not necessarily low-calorie. Dishes for weight loss from simple products that are prepared, for example, based on milk containing a low percentage of fat content, will yield to food from ordinary milk by an insignificant indicator.

The lowest calorie foods are fruits and vegetables.. The latter cannot include those that contain a lot of sugar, for example, bananas or various grape varieties.

Plant foods retain their nutrients to the maximum if they are not processed. In addition to various vitamins, fiber is present in plant foods. It, in turn, helps the body to remove all toxins.

Exclusively eating plant foods can also harm the body, because in other foods, more high-calorie, there are useful substances that vegetables and fruits cannot give.

Cereals, in themselves very high in calories, lose some of the calories after cooking. Legumes contain a lot of protein, so nutritionists forbid to completely exclude them, although they should not be consumed often either, because the level of calories in them is quite large.

We will voice several types of simple low-calorie foods that can help in achieving the fastest effect of losing weight:

1. Seaweed, used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
2. Fresh cucumbers are rich, among other things, in carotene, chlorophyll. They contain a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, among other things, it includes vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

The lowest calorie drinks

It is known that weight loss is achieved not only by the choice of dishes. The more liquid will be included in any diet, the faster the result will be - the long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be carried out as follows: how many calories are taken, how much water you need to drink with the addition of another 0.5 liters to the resulting figure. For example, if you eat food for 1200 kcal, then you need to drink a little less than two liters.

Water breaks down fat, promotes the removal of processed products from the body, and accelerates metabolism. Without a doubt, water is the easiest low-calorie drink.

Taking water during the day, you need to remember some rules. 1 rule - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you can not drink while eating, because the food eaten with high probability deposited in adipose tissue.

Thirdly, you can not drink before meals. Water dilutes stomach acid, which can cause indigestion.

In addition to water, there are a number of drinks that will not harm the figure, and in some way even help you lose weight faster.

Coffee is a low calorie drink. A prerequisite is its use in pure, then it will help to remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory function.

Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.

The following of the listed drinks are also low in calories, but still to a greater extent than those described above:

1. Lemonade without sugar. This refers to homemade lemonade. It contains water, citric acid and lemon itself, sugar cannot be added.
2. Fruit drinks without sugar. Various berries and water are used in their manufacture.
3. Fat-free kefir. But this drink is not only possible to drink, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended daily calories for weight loss

Each person is different in standard parameters, so it is impossible to name a universal figure that would suit everyone. For a woman, a limit of 1200 kcal is set, but this is the minimum value. Eating fewer calories will definitely harm the body.

But, to get the result, you need to calculate the number of calories for each person separately, taking into account the main parameters.

Stage 1 - calculation of the main exchange.

The following units of measurement are used for calculation: cm for height, kg for weight.
10*weight+6.25*height-5*age-161

According to this formula, we get a certain figure that shows the number of calories that a certain organism needs to maintain life.

Stage 2 - calculation of the total value of calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it is 1.2; for small activity - 1.375; for the average - 1.55; for high - 1.725; for a very active lifestyle - 1.9.

The resulting value gives us an idea of ​​how many calories we need to consume so that the initial weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, to gain weight, add calories to the dish.

In addition to this formula on the Internet, there is great amount automated calculators, where the calculation will take place online, you just need to enter your data in the required fields.

Nutritionists do not recommend sharply reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. Calorie reduction should not be done abruptly, and It is better to start with a decrease of 20%.

Low calorie breakfast recipes

It is known that breakfast should fill you with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie dishes for weight loss.

From simple products, when composing a diet for breakfast, you also need to carefully calculate so as not to a large number of calories had no effect on nutrition.

Below are simple breakfast recipes with highlighting the number of calories that contribute to weight loss.

Millet porridge in milk with pumpkin

94 kcal per 100 grams.

Products:

• Milk - 750 ml;
• Pumpkin - ½ kg;
• Millet - 1 glass;
• Sugar and salt to taste (recommended 1 and ½ tsp, respectively).

Milk is heated to a hot state, but not to a boil. Sliced ​​pumpkin is placed in it and boiled for 13 minutes.

Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. Thickened porridge "reaches" in the oven for 20 minutes.

Pepper omelette

79 kcal per 100 grams.

Ingredients:

• Pepper (not bitter) - 2 pcs.;
• 4 eggs;
• Milk - half a glass;
• Salt, pepper, herbs - to taste.

Peppers are peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Roast until done.

Hercules porridge with banana

92 kcal per 100 grams.

Ingredients:

• Hercules flakes - 50 gr.;
• Milk - half a liter;
• Cinnamon - 1 teaspoon;
• Salt - to taste;
• Lemon - half a piece;
• Bananas - 2 pcs;
• Homemade yogurt (natural) - 2/3 cup;
• Sugar - to taste.

In a saucepan, pour the cereal with milk, add salt with cinnamon and sugar. Bring to a boil, reduce heat and simmer for about a minute. Cut the bananas into slices, sprinkle them lightly with lemon juice so that they do not turn black. Put in layers in a plate: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low calorie lunch recipes

To prepare a healthy, low-calorie, light lunch, you need to use only fresh, natural products, avoid preservatives and flavor enhancers. Low-calorie, simple foods for weight loss contain little or no salt.

To keep products useful, do not use prolonged cooking. By quantity, low-calorie meals are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with long frying or with a large use of fats. To lose weight, try to give preference simple recipes relating to separate nutrition.

vegetable puree soup

There are 24 calories in 100 grams.

For cooking you will need:

• Water - 1 l.;
• Cauliflower - approximately 700 gr.;
• Green onions - a little, for decoration;
• Bulb - 1 pc.;
• Chili pepper - 1 pc.;
• Salt, pepper - to taste.

The cabbage is divided into small components that need to be placed in a saucepan and poured with water. Next, you need to add pre-chopped onions, chili peppers, after clearing it of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, using a blender, we give a puree state, salt and pepper. We decorate each portion with greenery.

chicken soup

79 kcal per 100 grams.

Ingredients:

• Water - 2 liters;
• A piece of chicken (you can use a leg, thigh, but breast is better, as it is less high-calorie) - 1 pc .;
• Bulb - 1 pc.;
• Garlic - 3 cloves;
• Cabbage - 300 gr.;
• Canned beans - 1 can;
• Small zucchini - 1 pc.;
• Carrot - 1 pc.;
• Celery - optional;
• Salt and pepper to taste.

Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, the broth must be filtered and re-put on fire, meanwhile, cut the chicken into small pieces and put back into the pan. Add the rest of the ingredients, cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

There are 72 calories in 100 grams.

Ingredients:

• Pollock fillet - 1 kg;
• Half glass soy sauce;
• Flour - 2 teaspoons;
• Water - half a glass;
• Sour cream of low fat content - 350 gr.;
• Cream (or cottage cheese) cheese - 150 gr.;
• Onion and carrot 2 pcs. everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, remove from the fire.

Grind onions and carrots, fry using vegetable oil, with any spices that you like. Put in layers in a heat-resistant dish: vegetables, fish on top, pour sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

Low calorie dinner recipes

To lose weight, for dinner it is recommended to eat foods that do not contain a large number of calories, are light, but quite nutritious. For dinner, simple foods such as mushrooms, vegetables and fruits, dairy products, fish, eggs, and meat are suitable.

Cheese meatballs

100 grams 188 kcal.

To prepare this dish, take:

• Minced beef - 400 gr.;
• Pepper large pod - 1 pc.;
• 1 onion;
• 100 gr. hard cheese;
• Egg - 1 pc.;
• Salt - to taste.

Cheese cut into small cubes. Grind the pepper and onion, add all the ingredients listed above to them, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. Meatballs are either fried or baked in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

56 kcal per 100 grams.

Grocery list:

• Cottage cheese with a minimum fat content - 80 gr.;
• Tomato medium in size - 1 pc.;
• 1 short-fruited cucumber;
• Sour cream with a fat content of 10% - 30 gr.;
• Any greens, including lettuce leaves - a bunch of approximately 30 gr.;
• Salt - to taste.

We cut the vegetables in any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

100 grams 105 kcal.

Products that will be required for cooking:

• Red fish - 600 gr.;
• Hard cheese - 80 gr.;
• Carrots with onions, 1 pc.;
• Unsweetened yogurt - 200 gr.
• Salt - to taste.

Cut the fish into portioned steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. Fry the vegetables separately in a frying pan, pour them with yogurt. Cover the fish with vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature regime 220 degrees.

How to cook a delicious breakfast for weight loss? See recipes here:

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How to cook delicious low-calorie meals for weight loss using simple products? Recipes low-calorie meals with calories will help you stay healthy and full on the way to losing weight. Simple recipes do not take much time and do not require exotic ingredients for cooking.

Dishes from simple products

To minimize the calorie content of dishes, bake them in the oven, on the grill or cook in a slow cooker without using oil. Simple low-calorie dishes can be baked in foil or parchment - this way all the juice of the ingredients remains inside and you get delicious food suitable for weight loss.

1. Try to use vegetables fresh - so you save all the useful vitamins, minerals and fiber.
2. Add boiled chicken, fish or shrimp to salads - this will increase the protein content in food.
3. Replace butter and mayonnaise with olive oil - there will be no gain in calories, but unsaturated fats in vegetable oil are much safer for vascular health.

Salad with shrimp

Low-calorie dishes are obtained by combining vegetables with seafood. For 4 servings you need:

• 200 g frozen shrimp;
• 1 tomato, cucumber, bell pepper;
• half an onion;
• juice of one lemon;
• 1 st. l. olive oil;
• salt pepper.

Boil the shrimp by putting them in boiling water for 3 minutes, pour out the water. Chop vegetables, add boiled shrimp to them. Separately, mix vegetable oil, lemon juice, salt, pepper. Dress salad with this dressing. The calorie content of each serving does not exceed 100 calories.

Vegetable salad

Vegetable salads are among the most low-calorie dishes for weight loss. For 4 servings of cabbage salad you need:

• half a fork of white cabbage;
• 1 fresh or pickled cucumber;
• 2 apples;
• 1 onion and carrots;
• 1-2 celery stalks;
• 2 tbsp. l. olive oil;
• 1 st. l. apple cider vinegar;
• salt pepper.

Chop vegetables and mix. Make a dressing with oil, vinegar, salt, and pepper by tossing them together. Pour dressing over salad. There are 133 calories in one serving of salad.

Omelet with vegetables

Delicious low-calorie meals can be prepared with eggs and vegetables. For a serving of omelet, take:

• 2 eggs;
• 2 tbsp. l. skimmed milk;
• 1 tomato and bell pepper;
• 1 st. l. vegetable oil;
• salt, pepper, herbs.

Chop the vegetables, fry a little in oil. Mix eggs with milk, add spices and pour vegetables with this mixture. Cover the pan with a lid and bring the omelette to a boil. This dish contains 350 calories.

Zucchini with shrimps

For 4 servings you need:

• 2 tbsp. l. vegetable oil;
• 500 g frozen shrimp;
• 700 g zucchini;
• 3 cloves of garlic;
• a quarter cup of water or broth;
• juice of 1 lemon;
• 2 tsp grated cheese;
• salt, pepper, herbs.

Fry shrimp with garlic for 2-3 minutes in oil. Pour in lemon juice and broth, add spices, wait for a boil. Zucchini, cut into thin strips, add to the mixture and simmer for 1-2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

baked salmon

Use parchment paper for this recipe. For 4 servings you need:

• peel 3-4 potatoes;
• 400 g salmon;
• 2 lemons;
• chop 4 cloves of garlic;
• salt, pepper, herbs.

Cut lemon and potatoes into thin slices. Preheat the oven to 200 degrees. Arrange potato slices on 4 sheets of parchment and season with salt and pepper. Place greens, fillet pieces on top, lemon slices and garlic. Wrap the parchment in envelopes and place in the oven for 15 minutes. Each serving contains 232 calories.

Chicken breasts baked in foil

When using foil for baking, the meat will turn out more juicy. For 4 servings of the dish, take:

• 2 medium tomatoes or several small ones;
• 2 cloves of garlic;
• half a can of canned corn;
• 4 tbsp. l. olive oil;
• salt, pepper, herbs.

For 4 servings, take 4 sheets of foil. Spread chicken breast, chopped tomatoes, minced garlic, a couple of tablespoons of dry corn on each sheet. Drizzle with oil, add spices. Seal the foil with an envelope. Preheat the grill or oven to 220 degrees, bake for 20 minutes. The finished dish contains 290 calories per serving, sprinkle with herbs when serving.

Chicken breasts with rice

For 4 servings of chicken, take:

• 400 g skinless chicken breasts;
• 2 tbsp. l. vegetable oil;
• salt, pepper, herbs.

For the rice side dish you need:

• 1 glass of rice;
• 2.5 cups of broth (you can dilute the cube or use broth from boiled chicken);
• juice of 1 lemon.

Heat the oil in a deep dish, sprinkle the chicken with spices and fry on each side for 1-2 minutes. Transfer the chicken to a plate. Rinse rice first. In the same pan, add rice, broth, lemon juice. Put the chicken on top, cover with a lid, simmer for 20-25 minutes over low heat until all the liquid disappears. Add greens. There are 340 calories per serving of this dish.

Meal calorie table

The calorie content of dishes prepared from several ingredients is the sum of the calorie content of each component.

Please note that during cooking, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of a dish, especially when you do not know how much food came out after cooking, but you can estimate the number of servings.

To facilitate the calculation, do not take into account the calorie content of spices. The calorie content of non-starchy vegetables, such as cucumbers, cabbage, tomatoes, can also be ignored - it is very small. A standard plate of cooked soup or main course contains 250-270 g, a serving of vegetables or salad - 100-150 g, meat - 100 g in raw form, cereals - 100 g in finished form. Some low-calorie meals with approximate calorie indications are shown in the table.

The calorie content of a product is an indicator that determines the amount of energy generated during its use as a result of the digestive act. Different groups of compounds: fats, proteins, carbohydrates in the process of assimilation release different amounts of energy.

The total calorie content of food is the sum of the amount of energy generated during the processing of all groups of compounds in the body.

Fats, when digested, form 9.3 kcal / g (kilocalories / gram); proteins - 4.5 kcal / g; carbohydrates - 4.1 kcal / g of product.

To ensure the full functioning of the body of a woman, 1500 kcal per day is needed, for the male body - 2200 kcal / day. Low-calorie foods are considered to be products that have no more than 100 kcal per 100 g of mass.

Factors affecting the calorie content of foods

The calorie content of the product is due to its chemical composition, content and amount of proteins, fats and carbohydrates. The energy value when using the product in this case depends on its digestibility, the state of the intestinal microflora, the digestive system and the normal functioning of the metabolism in the body.

An important factor affecting calorie content is the heat treatment of food. Cooking and frying the product helps to increase its energy value.

This must be taken into account when preparing salads and compiling a low-calorie menu.

The calorie content of the product also depends on the degree of its grinding and mixing: the more crushed the product, the easier its particles are absorbed by the body, retaining energy reserves not spent on chewing food. For example, products crushed to a puree state are easily absorbed by the body and broken down in it without requiring energy consumption.

In this case, the unused energy of the product is deposited in the body in the form of fat.

List of the lowest calorie foods for weight loss

First of all, it is worth noting that water does not contain calories at all, it helps to transport oxygen to cells, provide them with nutrients and ensure cell saturation with fluid. Given this, in the absence of contraindications, it is necessary to consume a sufficiently large amount of water per day - about 30 ml per kilogram of a person's weight.

Other low calorie drinks:

• green tea;
• cocoa.

Greens have a calorie content from 0 to 50 kcal/100g and are characterized by a high content of vitamins and microelements necessary for the body. For example, celery greens have 0 kcal / 100g, but since the body spends a certain amount of energy on its processing, its calorie content is considered completely negative.

Low calorie sources of greens:

Raw vegetables are beneficial in terms of low calorie content and high content of vitamins and minerals. The energy value of vegetables ranges from 11 kcal for cucumbers to 80 for potatoes.

Low calorie vegetables:

Fruits differ from vegetables in their coarser dietary fiber and higher carbohydrate content. Cherry plum has the lowest energy value, only 27 kcal / 100g.

In general, the calorie content of the most used fruits, depending on the ripeness of the variety, ranges from 30–70 kcal / 100g. The calorie content of berries ranges from 26 kcal for cranberries to 65 for grapes.

Low calorie fruits and berries:

Cereals, in particular cereals, are also characterized by low calorie content, and it is significantly affected by the cooking process. For example, for buckwheat with an energy value of 310 kcal / 100 g, when cooked, it is reduced by a factor of three.

Bakery and flour products are characterized by high calorie content, however, with a decrease in the type of flour, it decreases, and the nutritional value increases.

Low calorie baked goods:

• Rye bread;
• various coarse breads;
• waffle cakes for cooking.

Fish is an excellent source of low-calorie animal protein, which is 78 kcal for cod and 153 kcal for herring. Seafood contains 95 kcal / 100g, mussels - 50 kcal, and kelp - only 5 kcal.

Low-calorie types of fish and seafood:

Dairy products, in which the calorie content is directly dependent on the fat content of the product and is 31 kcal for skimmed milk, and 58 kcal for milk with 3.2% fat. This difference is more significant for cottage cheese - 88 kcal and 160 kcal for fat-free and 9% cottage cheese, respectively.

Low calorie dairy products:

• natural yogurt (1.5% fat);
• curdled milk;
• milk;
• fermented baked milk;
• low-fat cottage cheese
• kefir.

The most low-calorie meat products are by-products (except chicken), the energy value of which is: for the kidneys - 88-98 kcal, for the liver - 105-109 kcal, for the heart - 96-101 kcal.

Low calorie meat products:

Table of the lowest calorie foods

Find out the TOP 10 best low-calorie foods from the video.

One of the most used dishes in the menu of a low-calorie diet is a salad. However, when preparing it, it must be taken into account that its energy value is the sum of the calorie content of the sauce of the main components of the salad composition.

When selecting the ingredients of a dish, it is necessary to take into account the approximate calorie content of each of the products.

Low-calorie salads are prepared on the basis of lettuce, fruits and raw vegetables, for example using lettuce, arugula, chicory, celery, cabbage, spinach. You can add components to the salad, including protein, boiled or grilled lean meat, seafood and lean fish, eggs, and low-fat cottage cheese.

Cooking diet meals for weight loss must obey the rule: if it contains high-calorie product, all other components should have a low energy value.

The rule for making a low-calorie salad is to use the right dressing. For dressing such salads, it is better to use soy sauce, a small amount (a couple of tablespoons) of any vegetable oil with vinegar, low-fat yogurt, sour store sour cream or apple cider vinegar.

Recipes for low-calorie dishes for weight loss

berry cocktail

Mix a third of a glass of milk with 250 g of low-fat yogurt without sugar. In the resulting mixture, add half a glass of any berries.

We mix everything thoroughly, we get a cocktail with 170 kcal / serving.

Salad with chicken and champignons

Chicken fillet (200 g) and mushrooms (300 g) are boiled in lightly salted water. The onion is peeled, cut into half rings and steamed to remove bitterness. Eggs (4 pcs) are boiled, peeled and crushed in the form of cubes.

Chicken and mushrooms are also cut into cubes. Chopped chicken and mushroom mixture is mixed with eggs. bow and green peas(0.5 cans).

The salad is dressed with yogurt, salt and pepper are added to taste, mixed.

Salad with garlic

Boil until tender, without peeling, 2 potatoes and 2 carrots. Without cooling, peel the carrots and potatoes and cut into medium-sized cubes.

Finely chop two cloves of garlic and add to the warm chopped potatoes with carrots. Add 2 tablespoons of olive oil to the salad and let the dish brew at room temperature for 10-15 minutes.

Caution: Foods That Contribute to Weight Gain

We looked at low-calorie foods above and some of the dishes that can be prepared from them. But it is equally important to learn about those foods that, on the contrary, have a high calorie content, in order to exclude them from the diet if you are determined to lose weight.

Eating foods with a high concentration of fat leads to clogging of blood vessels, atherosclerosis, strokes and heart attacks. The most high-calorie products are cooked by frying, and the product with the highest energy value is sunflower oil, which has as much as 900 kcal.

So, attention!

Foods with a high concentration of fat:

Since foods differ in energy and nutritional value, it is desirable that water, fiber and protein predominate in the diet - in this case, weight loss will occur due to the processing of fats, and not a decrease in muscle mass.

It is preferable to use in the menu products containing carbohydrates of heavy digestibility.

For weight loss, foods must be prepared in a certain way that reduces the number of calories in the product (stewing, baking, steaming).

A list of low-calorie weight loss foods can be found in the video.

In contact with

It is not necessary to give up dinner to keep fit, you can cook healthy and tasty low calorie dinner.

If you follow the basic rules and principles of cooking, dinner will not harm the figure at all, and the body will receive vital energy.

Basic rules for a low-calorie dinner

Following the norms, the calorie content of dinner should be equal to 20% of the diet of the day, when the food is fractional, and when three meals a day 25% of calories burned per day. If during the day the diet was 1600 calories, then dinner should be about 400 calories.

Try to have dinner three hours before bedtime. It is not necessary to adhere to the rule not to eat after 18.00. If you go to bed at 23.00, then you can have dinner at 20.00.

In cooking dinner, you can use boiled and raw vegetables.

Cabbage is especially useful, it is a real treasure of microelements and substances useful for the body. She normalizes the work gastrointestinal tract. Seaweed is also great for low-calorie dinners, if you do not abuse potatoes and legumes. You can also use fruits. Suitable apples, pineapples, kiwi, avocados. These foods tend to burn fat.

Low-fat sea fish, dietary meat, chicken, rabbit are perfect for low-calorie dishes for dinner.

As a seasoning, you can use mustard, pepper, garlic. It will be good to prepare a curd dessert with the addition of berries.

But remember: all this should be eaten in small quantities so that after dinner there is no feeling of heaviness, overeating will not benefit.

Avoid products in the form of pasta, high-calorie sauces.

An important rule: the minimum use of salt to avoid morning swelling, as well as no muffins and confectionery for dinner.

What to cook in the evening?

A very tasty and affordable low-calorie dinner will turn out from chicken breast and vegetables and an apple dessert.

For this we need:

• chicken breast;
• egg white;
• 100 gr broccoli;
• 2 small tubers of potatoes;
• a teaspoon of olive oil;
• 2 tablespoons low-fat sour cream;

For dessert you will need: 1 apple, 1 teaspoon of raisins, nuts and 2 teaspoons of honey.

First of all, you need to beat the protein, then dip the breast into it, send the meat to the oven, heated to 180 degrees, for 25 minutes. A side dish can be made with steamed potatoes and broccoli. Potatoes need to be poured with olive oil and low-fat sour cream, put in the oven. Sprinkle potatoes with green onions when serving.

For dessert, take 1 apple, cut out the core, pour raisins, nuts into the resulting recess, pour honey, and bake in the oven for 40 minutes.

Tender chicken stew: step by step cooking

The right low-calorie dinner should be both healthy and tasty. Is the guarantor good night and a wonderful morning with a good mood.

Ingredients:

• chicken meat 400 g;
• frozen "Spring" vegetables - 400 grams;
• seasoning "Italian herbs";
• olive oil - a tablespoon;
• lemon juice;
• salt - a pinch;

Turn on the pan and pour 100 ml of water into it.

We take chicken meat and grind it, send it to a heated frying pan with water. Simmer until ready.

While vegetables are cooking, pour into a clean skillet. olive oil and fry a little "Italian herbs".

After we add the finished chicken meat and vegetables, mix everything and simmer over low heat until fully cooked.

The supper is ready!

Zucchini with yoghurt-mushroom sauce: step by step cooking

For mushroom lovers, a low-calorie dietary dinner is perfect. Recipes with zucchini and fermented milk products are easy and very beneficial for the stomach.

You will need:

• one small zucchini;
• fat-free yogurt 100 g;
• champignons 250 g;
• greens;
• spices.

Take the zucchini and cut it into not very thick circles. We transfer them to a pan with water and simmer until soft.

Mushrooms should be baked in the microwave or in the oven, you can in a slow cooker, until cooked.

Do I need dinner while on a diet?

Many losing weight girls categorically refuse dinner after 18.00. Some people think that evening meals are bad for weight loss. Gastroenterologists and nutritionists have a different opinion. If you exclude dinners, then the body is forced to starve up to 14 hours a day. This is a lot of stress for him, which can lead to health problems. All this threatens with metabolic disorders. The conclusion suggests itself as follows: it is necessary to have dinner, the main thing is to do it right.

Please note that you need to eat what is on the plate intended for one serving, no more. Try not to eat while watching interesting movie or reading a book. You can eat a lot of food and not notice it.

You do not need to eat what is digested for a long time by your body. Fatty fish is not suitable for someone, legumes are poorly digested for someone.

Rule for everyone: digest well boiled eggs, low-fat cottage cheese, citrus fruits, apples, non-starchy vegetables. Improves the process of digestion of products by their preliminary stewing or boiling.

AT summer period you should try to eat fewer dishes prepared by stewing in oil, and in winter, cold period you can treat yourself to hot vegetable dishes.

How to cook a low calorie dinner for weight loss

It is prepared according to this principle: one portioned piece of dietary meat or lean fish should not be over size palms, excluding fingers. The number of vegetables is equal to the size of two "cams". Curd lovers can take one "cam" of this product. If there is a desire to eat fruit, then no more than two "cams" and always unsweetened.

For exercising vegetable oil, one tablespoon is enough, for those who do without training, 1 teaspoon is enough.

Cooking dinner for weight loss

So what to cook low-calorie and tasty? A healthy, tasty, low-calorie dinner and at the same time satisfying will turn out with the following menu:

• fish with cheese in a slow cooker;
• cabbage salad with cucumbers;
• tea without sugar.

We start by cooking fish with cheese in a slow cooker.

Fish with cheese in a slow cooker

You will need:

• silver carp or carp - 1 pc.;
• hard cheese - 50 g;
• salt, pepper - to taste;
• dill, parsley - 2 branches each.

The fish must be well cleaned from the husk if it is frozen. Wash, remove the bones and cut into thin pieces, salt to taste and pepper. Grate cheese.

Pour water into the multicooker bowl, no more than one liter. Set the container for the double boiler, put the fish in it. Sprinkle grated cheese on top. Close the lid tightly. Install the "Steamer" program. After 30 minutes, carefully place the finished fish on a dish and sprinkle with herbs.

Cooking cabbage salad with cucumbers

You will need:

• young cabbage - 500 g;
• fresh cucumbers - 2 pcs.;
• greens;
• vegetable oil - 2 tablespoons.

Finely chop the cabbage and greens, cucumbers - in half rings. Salt and add a little lemon juice and vegetable oil, mix everything thoroughly. Pay attention that the cucumber is not bitter, so as not to spoil the salad. Lemon juice will take the bitterness out.

Salad Recipes for Dinner

Chicken salad with tangerines and herbs

This salad is quick and easy to make.

You will need:

• 400 g chicken fillet;
• 2 tangerines;
• a bunch of lettuce;
• 1 teaspoon of mustard, sauce, vegetable oil;
• some Chinese cabbage.

Chicken fillet should be boiled or cooked in a double boiler without adding oil. When ready, put on dishes to cool.

Chop the Chinese cabbage and pour into a salad bowl. Dice the finished chicken fillet and also send to the salad bowl. Next, cut the tangerine into slices. Finely tear the lettuce with your hands. Pour everything into a salad bowl. Add mustard, sauce, oil and mix thoroughly. What else can you cook for dinner low-calorie?

sea ​​salad

For one serving you will need:

• 0.5 cans of seaweed;
• 100 g shrimp;
• 200 g cherry tomatoes;
• 1 teaspoon soy sauce, sesame oil;

You need to cut it as small as possible. sea ​​kale. Peel and chop shrimp. Cut tomatoes into halves. Put everything in a salad bowl, add sauce, oil and mix thoroughly.

Recipes for cottage cheese dinners for weight loss

For lovers of cottage cheese, such a low-calorie dinner for weight loss is perfect. The recipes are easy and very tasty.

Light cottage cheese dinner

You will need:

• 150 g of cottage cheese;
• 1 tablespoon of kefir;
• 1 baked apple.

You need to take a container, place all the products in it, beat with a blender in a puree, add cinnamon to taste. Put in a salad bowl. Please note that no sugar or honey is added. Instead of an apple, you can take a pear or a peach.

Cottage cheese casserole

You will need:

• 200 g low-fat cottage cheese;
• 1 egg;
• 1 spoon of flour;
• 50 g of berries;
• 1% yogurt for sauce.

Put cottage cheese, egg into a container and mix thoroughly, add a spoonful of flour, berries, mix. Pour into a baking dish and bake in the oven until golden brown. You can cook in a slow cooker. Put the finished casserole on a plate.

We're preparing the sauce. Using a blender, beat the yogurt together with the berries. Next, pour the finished casserole with the resulting product.

Healthy sleep is the key to health and weight loss

To lose weight, it is not enough to go on diets and follow the rules of nutrition, healthy sleep also has a positive effect on metabolism.

With lack of sleep in the body, the production of the hormone stucco decreases, and the level of the hormone ghrelin, which is responsible for appetite, increases. That is, with lack of sleep, a feeling of hunger appears, the feeling of saturation is inhibited. As a result, there is a need to have a snack, or a good meal.

Conclusion: it is important not to eat a lot of fat at night, the body should rest at night, and not digest heavy food. Go to bed on time, and the morning will be joyful, full of energy and good mood.