Full diet menu for weight loss - 12 step-by-step recipes
If the decision on the need to lose excess kilograms is taken, before the future slimy, the question arises as to how to properly organize food, what dietary formulas for slimming at home choose, so that a meager diet does not lead to breakdowns and food rampant.
To stay within the limits and save the result, you will have to develop a diet strategy. This principle is the basis for the business of delivering dietary meals, when the delivery service brings a balanced daily diet, in which many successfully lose weight. The only drawback of such services is the high cost of the product. This should not be an obstacle on the way to finding the long-awaited harmony, because it's realistic to develop your own food system, and the recipes for dietary meals that are easy to prepare at home will help.
Dietary breakfast options
Representatives of the fair sex who prefer to start the morning with a cup of black coffee, in most cases weigh more girls who do not deny themselves a full breakfast. Not having received at the beginning of the day a legitimate portion of food, the body goes into an economical mode and translates into fat stores every calorie consumed. This is especially facilitated by late plentiful dinners. So, thinking about losing weight, first of all learn the recipes of light, but nutritious dishes for breakfast. Correct meal 30 minutes after awakening will start metabolism and help to rationally distribute daily calorie.
Fritters from oat flakes
- 1 cup of kefir;
- 1 cup of oatmeal;
- 1 egg;
- A pinch of baking powder;
- Agave syrup to taste.
Kefir mixed with oat flakes. The mixture should stand for 30 minutes, then drive in the egg and put the baking powder. Bake pancakes in a hot pan, lightly oiled with vegetable oil. Before serving, water the baking with agave syrup.
Agave syrup is superfood with bright caramel flavor and delicious aroma. It is a natural substitute for sugar, helps to reduce weight and increase metabolism.
Omelette with cherry tomatoes and frozen spinach
- 3 eggs;
- 50 g of milk;
- 3 cherry tomatoes;
- 1 washer of frozen spinach;
- Salt to taste.
Spinach defrost and wring out, cut the tomatoes into slices. Preheat the oven to 180 degrees. Beat eggs with milk and salt. In the form of spinach and tomatoes, pour the vegetables with egg-and-milk mixture. Bake in the oven for 15 minutes.
Roll with turkey and original sauce
For the sauce, mix 2 tablespoons of Greek yogurt, 1 teaspoon of French mustard, balsamic vinegar and honey. Pour lavash sauce, spread the chopped vegetables and turkey, gently fold.
Recipes of a diet dinner for weight loss
Dinner should be the most caloric intake of food. To keep the feeling of satiety as long as possible, eat dishes that contain low-fat protein and complex carbohydrates. A balanced and satisfying lunch will not overeat for dinner.
- 1 celery root;
- 2 carrots;
- 2 beets;
- 1 onion;
- 200 g of boiled beans;
- 200 grams of sauerkraut;
- 1 tablespoon of sunflower oil;
- Salt and black pepper to taste.
Vegetables cook, cool, clean and cut into small cubes. Add to the vegetables finely chopped onions, beans and cabbage, mix, salt, pepper and season with oil.
Vitamin salad of carrot and white radish
Vegetables grate, rinse with hands, to let the juice. Mix the vinegar, butter and soy sauce, and season the salad.
Cream-soup made from cauliflower
- 1 liter of water;
- 700 g of cauliflower;
- 150 g of milk;
- 2 yolks;
- Salt and white pepper.
Color cauliflower on inflorescences and boil in boiling water for 10 minutes. Cool it down. Transfer to the bowl of the blender with the broth and chop. Whisk the yolks with milk. Stir with soup. Transfer to a saucepan and bring to a boil. Add salt and pepper.
The soup-mash perfectly fits in the diet of slimming. Despite the low caloric content, light vegetable soups due to a gentle puree-like consistency envelop the walls of the stomach and saturate well.
Chicken with pumpkin, green apples and rice
- 250 g of chicken fillet;
- 200 g of pumpkin;
- 1 large green apple;
- 2 cloves garlic;
- 1 tablespoon of olive oil;
- Sprig of rosemary, salt, pepper.
Garlic chopped. Chicken fillet marinate with garlic and spices for 30 minutes. Pumpkin and apple cut into slices and put in greased with olive oil refractory form. Top up the prepared chicken. Cover the form with a sheet of foil and send for 35 minutes to the oven, heated to 180 degrees. Optimal to eat a dish with a portion of boiled brown rice.
Pasta with shrimps
- 300 g of whole wheat flour;
- 200 g of shrimp;
- Half an onion;
- Garlic clove;
- 2 tomatoes;
- 1 tablespoon of olive oil;
- Mixture of peppers, sea salt.
Onions and garlic finely chop, fry in olive oil. Add peeled and chopped tomatoes. Cook the sauce over low heat for 10 minutes, then add prawns to the vegetables and cook for another 2 minutes. Salt and pepper. Cook the pasta to the state of "al dente" and mix with sauce.
Pasta from whole-wheat flour contains a large amount of fiber, protein, vitamins and trace elements. This is an excellent source of complex carbohydrates, the use of which for a long time saturates and stabilizes the level of sugar in the blood.
Formula for an ideal dinner = low-fat protein + vegetables with a low glycemic index
If you eat right during the day, by the evening there will be no bouts of severe hunger. Dinner, consisting of chicken or fish and a portion of non-starchy vegetables, will become a verified step on the way to a slender figure.
Chicken breast stuffed with cottage cheese and greens
- 1 chicken breast;
- 100 g of cottage cheese;
- 50 g of parsley greens;
- 0.5 teaspoon curry, salt.
Cottage cheese is mixed with seasonings, chopped garlic and greens. Fleshku wash and dry, make a longitudinal cut and stuffed with prepared cottage cheese. Form lightly oiled with vegetable oil and bake for 25 minutes in an oven, heated to 200 degrees. The dish is well suited for salad from arugula or other leafy vegetables, sprinkled with a drop of lemon juice and vegetable oil.
Tilapia with vegetables
- 200 g of tilapia fillet;
- 400 grams of frozen broccoli;
- Salt pepper.
Fish salt, pepper, sprinkle with lemon juice and put in a baking dish, oiled. Around the fish, lay frozen vegetables. Put the form in a preheated to 190 degree oven, cook for 25 minutes.
Glycemic index shows how much the blood sugar level has increased after the use of a certain product.
Products with a high glycemic index trigger a chain reaction in the body: the higher the sugar level, the more insulin the pancreas produces. A high level of insulin provokes an appetite that is directed mainly at foods that contain fast carbohydrates.
The best dietary desserts
Most of the disruptions on the diet are due to a sharp rejection of sweets. If you use enough slow carbohydrates, the need for desserts will remain only at the psychological level. And here, low-calorie delicacies from cottage cheese, sweet fruits and natural sweeteners will help to lose weight.
Chocolate ice cream from banana and cottage cheese
- 2 bananas;
- 250 grams of cottage cheese fat content is not more than 5%;
- 1 teaspoon of cocoa.
Bananas cut into pieces and freeze. Transfer the fruit to a blender, add the cottage cheese and cocoa, whisk at high speed. Put the dessert in the freezer for 2 hours.
Cottage cheese casserole with cherries
- 200 g of cottage cheese with 2% fat content;
- 20 frozen cherries;
- 3 tablespoons rice flour;
- 2 eggs;
- 3 tablespoons of natural yogurt;
- Liquid stevia to taste.
Preheat the oven to 180 degrees. Separate the proteins from the yolks. Beat the whites in a thick foam. Cottage cheese, stevia, yolks, yogurt and flour mix, add whipped whites carefully. Half the mass is transferred to a silicone mold, top with cherry and the remaining cottage cheese dough. Bake for 30 minutes, when serving, the cooled casserole can be sprinkled with dry skim milk.
Tips for losing weight
To successfully lose weight, you must adhere to simple principles.
- Do not eat on the machine. Turn breakfast, lunch or dinner into a leisurely conscious ritual.
- Half an hour before each meal, a glass of clean water
- Plan the menu and pre-purchase healthy foods.
Do not forget about sports. If you limit yourself to nutrition, but lead a sedentary lifestyle, weight loss will occur not at the expense of fat stores, but due to the muscle mass of the body. Therefore it is important to get involved in fitness and increase household activity.
All the secrets of the podium makeup
What can you see in the movie in February 2018
What is useful zinc ointment
How to cook perfect beef steak in a pan
Channing Tatum dancing amazingly in the new clip Pink
Picture of Mom on March 8: master-class with step-by-step photo