Hello my dear readers!

Oh God! - everyone exclaims when they see the wrong numbers on the scales 😉 Extra centimeters on the waist do not decorate anyone. But there is no need to panic and become depressed. And you need to adjust your diet. From now on, there should be low-calorie dishes on your table. Are they difficult to prepare? Not at all. Now I will tell you everything.

Calorie content is the amount of energy you get by eating a particular product. Everyone has their own consumption norm. If you exceed it, then the extra energy will turn into extra pounds. And we don’t need this at all!

If you want to lose weight, then the number of calories in your meals will have to be reduced. But not only during the diet period it is important to keep count. If you have begun to lead a more active lifestyle and have taken up sports, you must monitor your diet. After all, the body needs strength; you cannot force it to starve. Otherwise, you won’t see anything except fatigue and bad mood.

When losing weight, do not forget that the composition of the products is also important. The main components are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is as much as 9 kcal. And 1 gram of carbohydrates or proteins is 4 kcal. Do you feel the difference?

Low calorie foods

What should you eat to lose weight or at least not gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in an article about calorie-free food. Be sure to read it!

But you won’t be full with vegetables alone. Add fruit to your menu. Sweet ones like melon or watermelon will be excellent desserts and will not harm your figure.

But for a normal life you need carbohydrates and protein. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where can I get them from?

The best source of complex carbohydrates is porridge. Oatmeal is especially useful for weight loss. It saturates perfectly and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries, then you won’t tear me off by the ears :) It’s also worth including Rye bread and bread. It is especially good if they contain bran.

Mushrooms can be an almost ideal substitute for meat. This low-calorie product is rich in protein. But you shouldn’t completely replace animal protein with plant protein. It is better to include low-calorie fish and lean meat products in your diet. Below I will give you a list of them.

Low-calorie meat products:

• kidneys;
• heart;
• veal (lean);
• chicken;
• rabbit;
• lean beef;
• turkey.

• flounder;
• carp;
• crucian carp;
• smelt;
• river perch;
• burbot;
• zander;
• pike;
• pollock.

Low-calorie seafood:

• squid;
• crabs;
• shrimps.

Don't forget about dairy products. Low-fat kefir and yogurt are good for digestion and rich in protein. And if you really want something sweet, you can afford marmalade and marshmallows. A couple of pieces won't harm your waistline, and nutritionists even recommend consuming these delicacies instead of sugar.

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In my opinion, this is just a godsend. The name itself is interesting. In this book, many myths about losing weight are dispelled like smoke.

What's the best way to cook?

Let's not forget that cooking plays an important role. You can often easily lose two extra pounds by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For variety, you can prepare salads by dressing them with olive oil or lemon juice. You can also add low-fat yogurt or sour milk. I replaced mayonnaise with 2.5% fat yogurt a long time ago – it turns out very tasty.

Those vegetables that are not edible raw are best steamed. This way they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See the recipe below.

Cooking is not the best useful way preparations. For example, vitamin C is almost completely absent in boiled carrots. It is boiled down into the broth.

If you really need to boil vegetables, throw them into already boiling water. This way you will reduce the cooking time and preserve at least something useful.

You can also stew vegetables and meat. Cooking slowly over low heat will not spoil the food. But I don’t recommend stewing fish. She can't stand long cooking times. To my taste, it should be baked in foil in the oven or steamed in a slow cooker. This is how she saves everything beneficial features and will not lose taste.

Low calorie recipes

Fruit and vegetable chips

These natural chips are great for snacking. Core the apples and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined with parchment paper. Turn on the oven at 120 - 140 degrees. Cook for about 35-45 minutes or check for doneness.

These chips can be made from pears, peaches, and plums. And if you want variety, then make chips from vegetables - zucchini, carrots or tomatoes. To preserve more healthy vitamins, I recommend preparing these chips in a dehydrator.

Turned on for a certain time, selected desired temperature. By morning you'll have a fresh, healthy snack.

Zucchini rolls

And this is a recipe from Gordon Ramsay. Yield 49 kcal per 100 grams. Halve 4 small zucchini and use a paring knife to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

3-4 tablespoons of both are enough. Take a large plate, sprinkle the bottom with a small amount olive oil and balsamic vinegar. And lay out the plates crosswise in layers and drip oil and vinegar a little at a time. Place the plate in the refrigerator for 30 minutes.

Meanwhile, in a blender, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half a lemon juice. You should get a homogeneous paste. Place 1 tsp. curd mixture onto one end of the zucchini strip and roll into a roll. Make the rest of the rolls in the same way. Place them upright on a plate and sprinkle with black pepper. Drizzle with some oil and balsamic vinegar.

Vitamin salad

This is the easiest salad that can be made in 5 minutes. Yield 85 kcal per 100 grams. Take white cabbage, apple and carrot. I do this very often. Shred the cabbage thinly, place in a bowl, sprinkle with salt and crush with your hands. This will give it juice and become softer. Quickly grate the apple and carrot. Add to the cabbage, add cold pressed oil and salt to taste.

Mix well. That's it, the salad is ready in 5 minutes. Enjoy! 🙂

Chicken breast in foil

Rinse the breast and dry the remaining water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread on the breast, especially in the cuts. You can add salt and pepper if you wish, but I don't. It turns out so delicious. Wrap the meat in foil and place in a steamer.

You can also cook in a slow cooker on a special tray. Set the time for 30-35 minutes. Meanwhile, cook the cauliflower in salted water. Once the meat is cooked, cut into portions and place on plates along with the chopped cauliflower.

A full dinner or lunch is ready. Bon appetit.

Homemade muesli

There is no need to add extra sugar to this dish. I guarantee you will love it! You will need 150 ml of kefir or natural yogurt without sugar, 2 tablespoons oatmeal, some raisins and nuts. You can add fresh fruits here - apples, pears, bananas or berries. Whatever you like. Pour oatmeal with raisins and nuts into a glass. And pour kefir on top.

Stir with a spoon and let sit for 10-15 minutes until the oatmeal swells. You can prepare it in advance by putting it in the refrigerator. And take it to work as a snack in the morning. By the way, it’s also very good to take with you as a snack. cocktails for weight loss. They can be diluted with milk or even kefir.

Salad with squid

This salad contains a lot of healthy proteins. 3 pieces are enough. squid, 1 boiled egg, 1 big cucumber, Chinese cabbage, greens. First clean the squid from the entrails and rinse. As the water in the pan boils, salt it with 1 teaspoon of salt. Carefully lower the squid into the boiling water. Time it for 3 minutes and take it out. While they are cooling, chop the Chinese cabbage, add salt and crush it a little with your hands in a salad bowl.

Add chopped egg, cucumber, and herbs to it. Cut the cooled squid into rings. Dress the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or zucchini), 3 tomatoes, 3 potatoes. Take a heatproof dish or grease the surface butter. Cut the vegetables into circles and arrange them in a circle, alternating them. You should end up with a circle like this.

Spread crushed garlic between the slices of vegetables. 3-4 slices are enough. Drizzle with olive oil. Place lightly sautéed in the pan on top onion and chopped fresh herbs. Season to taste with salt and ground pepper.

Cover the top of the dish with a lid or foil. Bake in a preheated oven at 220 degrees for about 45 minutes. The foil must be removed for the last 20 minutes. Remove from the oven and let sit before serving. Yes, if you have a piece of hard cheese, sprinkle it on the vegetables when you turn off the oven. Let the dish sit for another 5 minutes to melt the cheese.

You can add any to this dish fresh vegetables, everything you have at hand. Eggplants and peppers are also good in this recipe.

Green smoothie

Take a few sprigs of dill, 1 cucumber and green apple, 2 tablespoons lemon juice, 5-10 peeled pistachios, 150 ml water. If desired, add a teaspoon of grated ginger and a little honey. Throw all the ingredients into the blender and press the button. Add water. Low-calorie smoothie is ready!

I guess that's all for today. I’ll probably be adding more recipes to this article :)

Share the article on social networks and write your options for low-calorie recipes in the reviews below. And of course, subscribe to my blog to stay updated on new ones. interesting articles. Good luck to you!

For effective weight loss, comprehensive measures are needed. You need to lead an active lifestyle, but success, first of all, depends on proper nutrition. To create a calorie deficit, it is recommended to include dietary meals in your diet.

They are quite easy to prepare using simple ingredients. Thanks to this diet, you can quickly lose extra pounds and maintain an optimal weight. Let's look at a few recipes for a low-calorie menu that will help.

Stewed vegetables with chicken fillet: recipe with photos

This is very useful and tasty dish, which can be prepared in just 25 minutes. It is recommended to include it in the evening meal menu.

Ingredients:

• 400 gr. chicken fillet.
• 400 gr. frozen vegetables.
• 1 tbsp. l. vegetable oil.
• Pepper and salt to taste.

How to prepare the dish:

Wash the poultry meat, then dry it, if necessary, remove bones, veins and skin, and then cut into small pieces.

Grease a frying pan with vegetable oil, place chopped chicken fillet on it, add salt and pepper and stir regularly for 10 minutes.

The next step is to add frozen vegetables to the meat. Cover the pan with a lid so that they simmer well and the fillet pieces are fried.

After about 10 minutes, the low-calorie dish is ready. Can be served. Bon appetit.

Nutritional value

Recipe for stewed fresh cabbage

This product is known for its beneficial properties and contains a minimal amount of calories, so it is recommended to include it in a diet for weight loss.

Ingredients:

• 600 gr. white cabbage.
• 300 gr. onions.
• 300 gr. fresh carrots.
• 30 gr. vegetable oil.

Cooking process:

Heat in a frying pan sunflower oil, chop the onion and fry it until golden brown.

Wash the carrots well, peel and finely chop.

On next stage shred required amount cabbage

Add carrots and cabbage to the onions, pepper everything and add a little salt. After this, cover the pan with a lid. During cooking, the cabbage will release juice, so the dish must be stirred occasionally. If necessary, you can add a small amount of salt.

Cooking time is 25-30 minutes. Braised cabbage Can serve as a separate dish or side dish.

Thanks to this simple recipe, you can prepare a low-calorie dinner, while the vegetable quickly makes you feel full.

Nutritional value

Cabbage salad with carrots

A simple recipe for making a light vegetable salad. It is very useful, as it provides the body with a large amount of essential vitamins and microelements. It will take no more than 15 minutes to prepare.

Ingredients:

• 200 gr. fresh cabbage.
• 1 PC. medium sized cucumber.
• 100 gr. fresh carrots.
• 1 tbsp. l. olive oil.
• Sugar and salt to taste.

Cooking steps:

First of all, you need to chop fresh white cabbage.

Place it in a deep bowl, add salt and 1 tsp. Sahara. You need to crush the cabbage a little with your hands.

Cut the cucumber with a medium salt shaker.

Grind the carrots on a coarse grater.

Add the prepared ingredients to the cabbage, add a little more salt if necessary and pour in olive oil. To stir thoroughly.

The dietary dish is ready, it is recommended to eat it fresh.

Nutritional value

Vegetable soup with chicken recipe

Any diet should include liquid dishes, as they have a beneficial effect on the digestion process and gastrointestinal tract. In addition, most soups do not contain a large amount of calories, so they will not harm your figure. Getting ready chicken soup with vegetables it will take no more than 40 minutes. Other recipes for dietary soups are available.

Ingredients:

• 300 gr. chicken breast.
• 400 gr. frozen vegetables.
• 2 pcs. medium sized potatoes.
• 1 PC. carrots.
• 1 PC. onions.
• 2 tbsp. l. sunflower oil.
• Pepper, salt and bay leaf according to preference.

Cooking process:

To prepare the broth, you need to wash the chicken and cut it into small pieces. Place them in a saucepan and pour 2-2.5 liters. cold water.

When the water boils, you need to remove the foam. Then cook over low heat for 20-25 minutes.

Meanwhile, peel the potatoes, wash them and cut them into small cubes or whatever you like.

Chop the onion and fry it in a frying pan along with the carrots in vegetable oil until golden brown.

After 20 minutes, add salt to the broth, add chopped potatoes and cook for about 10 minutes until half cooked. Then add bay leaves, frozen vegetables and fried onions. The vegetables will cook in about 7-10 minutes.

Now you can remove the pan from the heat and serve the dish.

Nutritional value

Curd dessert with fruits and gelatin without baking

When losing weight, it is difficult to suddenly give up sweets. Good news The idea is that you can prepare your own dessert with a small amount of calories. So you can pamper yourself a little.

Ingredients:

• 400 gr. sour cream.
• 300 gr. cottage cheese.
• 800 gr. canned peaches.
• 100 gr. granulated sugar.
• 25 gr. gelatin.

Preparation:

Pour 100 g of gelatin. water, stir and leave to soak for 10 minutes.

In a deep bowl, thoroughly mix the sour cream and sugar with a mixer until the latter is completely dissolved.

Then add cottage cheese, grated through a fine sieve, to the mixture. If possible, it is better to immediately buy the curd mass. And mix everything well with a broom or mixer. After this, pour gelatin into the mixture.

Cut the canned peaches into small pieces.

Place a layer of prepared curd mass in special molds, then fruit, then another layer of the mixture.

Part of the mass can be placed in a large mold. Refrigerate until completely set, about 30-60 minutes. The dietary dessert is ready to eat.

Nutritional value

Pollock with stewed vegetables

This is a very healthy dish that can be included in your lunch or dinner menu.

Ingredients:

• 1 kg. frozen pollock fish.
• 150 gr. semolina.
• 400 gr. frozen vegetables.
• 100 gr. vegetable oil.
• 1 PC. medium sized carrots.
• Salt to taste.

Cooking steps:

Thaw the fish, remove the fins and belly, then wash thoroughly under running water. Cut into small pieces and add a little salt.

Then the fish pieces need to be rolled in semolina. It's very easy to do. You need to pour a small amount of semolina into a plastic container, lay out the pollock, close the container and shake well.

For frying on one side, 3-5 minutes are enough.

Pour the finished pieces into a saucepan with 1 cup of boiling water.

Simmer the pollock over low heat for 15-20 minutes until the semolina is well boiled.

In the meantime, you need to take care of the vegetables. Cut the carrots into cubes and fry in vegetable oil in a frying pan for 3-5 minutes.

Add assorted vegetables and cook for about 10 minutes.

By this time, the pollock will be ready and can be served along with cooked vegetables. Bon appetit!

Nutritional value

Rice with vegetables and chicken: recipe with photos

This dish is similar to regular pilaf, but it is dietary, so it will not harm your figure. Rice with poultry meat is cooked in a double boiler.

Ingredients:

• 200 gr. chicken fillet.
• 200 gr. frozen vegetables.
• 100 gr. rice cereal.
• ½ tsp. honey
• 1 tbsp. l. soy sauce.
• Pepper and salt to taste.

Cooking process:

Cut the chicken fillet into medium-sized pieces, place in a deep bowl, add honey and sauce. Then add pepper and salt. Mix thoroughly, cover and leave to marinate for about 30 minutes.

Rinse the rice well and pour into a steamer container.

Add frozen vegetables or chopped fresh fruit. Mix everything well.

Pour warm water over vegetables and rice.

Place the prepared pieces on the first tier of the steamer.

Place the container with vegetables and rice on the second tier. Cover the dish with a lid. To ensure that all the ingredients are cooked at the same time, you need to set the timer on the steamer for 40 minutes.

After this time, the tasty and dietary dish can be served.

Nutritional value

Recipe for okroshka on kefir with sausage

A classic dish that is popular in summer time. There are many cooking recipes, but today we will consider an option where in the first case whey will act as the base, and in the second - kefir.

Ingredients:

• 400 gr. boiled sausage
• 3 pcs. medium sized potatoes.
• 3 pcs. fresh cucumbers.
• 5 pieces. eggs
• Greens and onions.
• Mineral water.
• Kefir.
• Serum.
• Pepper and salt to taste.

Cooking steps:

First you need to boil the eggs (10 minutes) and potatoes (30 minutes).

Now you need to start preparing the ingredients. But before that, peel the potatoes and chicken eggs.

Finely chop all the vegetables, eggs and sausage. Mix thoroughly in a deep bowl. Chop the greens and onions and place in another container.

You can store okroshka dry in the refrigerator. Before use, place the ingredients in plates, add salt and pepper. In the first case, you need to fill the ingredients with whey and add 1 tbsp. l. sour cream. You need to add 100 ml to another portion. low-fat kefir and 100 ml. mineral water. Mix everything and sprinkle with herbs and onions. The summer dish is ready.

Nutritional value

You also need to add calories to either whey with sour cream or kefir.

Chicken liver recipe with onions

Many people with childhood love tender chicken liver. The cooking process is quite simple and does not take much time (about 20 minutes).

Ingredients:

• 500 gr. chicken liver.
• 1 PC. onions.
• 2 tbsp. l. flour.
• 4 tbsp. l. sunflower or olive oil.
• Pepper and salt according to preference.

Preparation:

First of all, you need to rinse the liver under running water, cut it into small pieces, after cutting out the film. Then add salt and mix.

Roll the pieces in sifted flour. To do this, place the liver in a container with flour, close it and shake well.

Heat the oil in a frying pan, add the prepared pieces and fry over high heat for 3-5 minutes. If the oil shoots out, you can cover the dish with a lid.

Chop the onion.

Add chopped onion to the liver, pepper, cook for another 5-7 minutes with closed lid, stirring occasionally.

A nourishing, but low-calorie dish is ready, but it is not recommended to abuse it during the period of weight loss.

Nutritional value

Summer soup recipe

On hot days the perfect dish is a delicious and light soup that takes no more than 40 minutes to prepare.

Ingredients:

• 3 pcs. medium sized chicken thighs.
• 1 PC. carrots.
• 3 pcs. potatoes.
• 1 bell pepper.
• ½ zucchini.
• Greenery.
• Pepper and salt to taste.
• 200 gr. canned peas.
• 250 gr. cauliflower.

Preparation steps:

To prepare the broth, place the chicken thighs in a pan of cold water. When it boils, you need to cook over low heat for 20 minutes.

Peel the carrots and onions, cut into small cubes or whatever you like.

Heat the sunflower oil in a frying pan and fry the prepared vegetables until golden brown.

Chop the peeled potatoes.

Cauliflower wash under running water, dry, and then divide into inflorescences.

The next step is to chop the zucchini and bell pepper.

When the thighs are cooked, you need to take them out and separate them from the bone.

Pour all the prepared vegetable ingredients and fry into the broth. Then add the chicken.

Season the soup with salt, pepper and bay leaf. A few minutes before it’s ready, pour in the canned peas, sprinkle chopped herbs on top and stir. When the water boils again, cook for about 10 minutes.

Nutritional value

The above dishes are very healthy for the body and do not spoil your figure. Write in the comments what low calorie recipes you use most often.

Wanting to get rid of excess weight, everyone should understand that the secret of success lies in integrated approach. It is important to combine harmoniously physical exercise and diet. That's all today more people refuse strict express programs for weight loss, which require a complete rejection of a number of foods, giving preference to healthy low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the results for a long time and improve your well-being. Low-calorie dishes are prepared from simple products that are always on hand or in the nearest store. All you need to change your diet and start cooking is to choose recipes with calories.

Principles of PP for weight loss

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and dietary supplements. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when drawing up a dietary menu. To lose weight, the number of calories consumed must be less than their expenditure. The basis of the diet should also be fiber. It is best to combine them with. But vegetable and animal fats should be kept to a minimum.
• Give up harmful products. Sweets, baked goods, pastries, carbonated drinks, and coffee should be completely excluded from the menu. It wouldn't hurt to get rid of bad habits, because alcohol, for example, is a high-calorie product. If you have a choice between making it from pork or beef, the second type of meat will be preferable.
• Choose food processing methods that do not require the use of fats. It is important not only to find what to serve, but also to understand how to prepare food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, or steam.
• Drink a lot. Water is the basis of our body. Dehydration should not be allowed; this will negatively affect your figure and well-being. Daily norm water is 2 liters.
• Make a menu for every day, for a week. Think about the first and second courses in advance, write down which of them you will prepare for breakfast, lunch and dinner. If they are approaching holidays, create a menu for New Year, Birthday, etc., include low-calorie foods.

Food should be as balanced as possible and satisfy all the body’s needs for vitamins, minerals, acids and other beneficial substances. To better understand calories and dietary supplements, we bring to your attention a table of products indicating this data.

Secrets of cooking with a minimum of calories

Prepare healthy dishes it can be delicious and very simple if you have a few easy recipes with photos in stock, detailed description processes and calorie content. We offer several options that you can prepare both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. The dressings make them filling. Avoid mayonnaise, use olive oil and homemade sauces, this will help make the salad as dietary as possible.

Raw mushroom salad

Prepared from champignons. This type of mushroom is different in that it can be eaten without heat treatment, just wash and peel it. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the other ingredients, the calorie content of the salad will be no more than 50 kcal. To prepare, take:

• 150 grams of mushrooms;
• the same amount of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greenery;
• pepper and salt to taste;
• 1 tbsp. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash them, dry them and chop them.
2. The remaining vegetables also need to be washed, peeled and chopped.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be peppered, salted, seasoned with soy sauce and olive oil.

Apple and celery salad

The dish turns out very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of salad is 45 kcal. To prepare you will need:

• 2 stalks of celery;
• 2-3 apples;
• head of cauliflower;
• 1 tbsp. l. grain mustard and the same amount of sesame seeds;
• 1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
• greenery;
• seasonings and salt to taste.

1. Wash the celery and cut into slices.
2. Divide the cauliflower into florets and blanch.
3. Peel the apple, cut into strips and pour in lemon juice.
4. We cut the greens and add them to the salad.
5. Separately prepare a dressing from olive oil, mustard and sesame seeds.
6. Add the sauce to the salad, mix thoroughly and serve.

Salad “Appetizing” with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of food does not exceed 90 kcal. If you serve it with a portion brown rice This will make a wonderful lunch. To prepare the salad, take:

• 150 g chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 grams of hard cheese with low fat content;
• salt to taste;
• 1 tbsp. l. olive oil.

1. Boil or bake the chicken fillet, first sprinkling with spices and drizzling with olive oil.
2. Cut the finished chicken into small pieces.
3. Wash the lettuce leaves and greens and chop them finely.
4. Cut the tomatoes into quarters.
5. Combine all the ingredients, add salt to taste, top with cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids necessary for muscles. You can cook it from lean meats and poultry, minced meat, liver and even fish. Serve meat dish better with vegetables, for example, a portion of green beans. But it’s better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly digested along with meat.

A chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. To prepare, take:

• 350 g chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut it into small slices, add salt, add spices and a little herbs, and leave to marinate for half an hour.
2. Wash and peel the vegetables, cut them into slices, circles or strips, add salt.
3. We put the fillet and vegetables in the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best to eat it for breakfast or lunch. To prepare it, you need to have on hand:

• 500 g broccoli;
• 2 eggs;
• 300 grams of minced meat;
• 1 onion;
• 1 tbsp. milk;
• 1-2 bell peppers;
• greenery;
• 50 grams of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Beat milk and eggs in a separate container.
3. Grind the onion in a blender and add it to the minced meat.
4. Wash the bell pepper and cut it into rings.
5. Grease a baking sheet with olive oil, add broccoli, bell pepper and minced chicken.
6. Fill everything with the egg-milk mixture, add cheese on top, bake for 40 minutes at 180 degrees.

Dessert

Many people cannot imagine their life without sweets, and with PP it is very important to exclude treats from the diet. Fortunately, store-bought sweets and cookies can be replaced with delicious and healthy desserts made from cottage cheese, fruit, pumpkin, etc.

Curd dessert

100 grams of this deliciousness contains only 65 kcal. Additives can be changed depending on the time of year. To prepare you need:

• 200 grams of low-fat cottage cheese;
• 70-100 ml low-fat yogurt;
• berries and fruits.

1. Grind the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If you don't have enough sweetness, use 1 tsp. honey

Strawberry marshmallow

You can prepare it not only in summer. The main ingredient can also be frozen. To prepare a delicacy with a calorie content of 78 kcal you will need:

• 200 g strawberries;
• 1 pack of gelatin;
• ½ tsp. stevia;
• half a lemon.

1. You need to make a puree from washed strawberries.
2. Add gelatin to the mixture and let the mixture brew for 1-2 minutes.
3. Add the juice of half a lemon and stevia to the berry puree.
4. Place the mixture on the fire, but do not boil. Our goal is to dissolve the gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Line the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be classified as dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed on a limited basis and only in the first half of the day.

Low-calorie meals for weight loss are a way to gently and smoothly lose excess weight without harm to your health. They are simple and easy to prepare. It is better for those losing weight to eat 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have the desire to change your figure for the better.

When thinking about how to make a slim figure, or simply lose weight, it is not enough to increase physical activity, as with regular sports. It is necessary to adjust your diet and reduce the amount of high-calorie foods. This is not about starvation.

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

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal

Properly composed low-calorie meals for weight loss from simple products will influence the achievement of the goal, while not causing harm to health.

It must be remembered that the use alcoholic drinks is not welcome because fluid is retained in the body and appetite increases.

The lowest calorie simple foods

The concept of “calories” defines energy in quantitative terms, which is delivered to the body through foods. Fats contain the most calories, carbohydrates and proteins contain less.

You can’t give up fats altogether, as this can have a detrimental effect on a person’s health, his appearance. The quality of the skin will deteriorate, hair, nails, and organs of the digestive system will suffer.

Vegetables and fruits are the lowest calorie foods

Low-fat foods are not necessarily low-calorie. Dishes for weight loss from simple products prepared, for example, on the basis of milk containing a low percentage of fat content, will be inferior to food made from regular milk by an insignificant amount.

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

Plant foods preserve as much as possible useful material, if it is not processed. In addition to various vitamins, plant foods fiber is present. It, in turn, helps the body remove all toxins.

Exclusive consumption of plant foods can also harm the body, because other foods, which are higher in calories, contain beneficial substances that vegetables and fruits cannot provide.

Cereals, which themselves are very high in calories, lose some calories after cooking. Leguminous plants contain a lot of protein, so nutritionists prohibit completely eliminating them, although they also cannot be consumed often, because the level of calories they contain is quite high.

Let's talk about several types of simple low-calorie foods that can help achieve the fastest weight loss effect:

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

Lowest calorie drinks

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

Scientists have discovered that the correct calculation optimal quantity water should be produced as follows: how many calories are taken, how much water you need to drink, adding another 0.5 liters to the resulting figure. For example, if you have eaten 1200 kcal worth of food, then you need to drink a little less than two liters.

Homemade lemonade is low in calories

Water breaks down fat, helps remove processed foods from the body, and speeds up metabolism. Without a doubt, water is the simplest low-calorie drink.

When taking water during the day, you need to remember some rules. Rule 1: Don’t drink a lot of water before going to bed, because you can get puffy.

Secondly, you should not drink while eating, because the food you eat is likely to be deposited in fatty tissue.

Thirdly, you should not drink before meals. Water dilutes the gastric juice, which can cause indigestion.

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

Low-calorie drinks include coffee. Required condition is its use in pure form, then it will help remove excess liquid from the body.

Green tea has antioxidants with anti-inflammatory properties.

Natural juices also contain some calories. The benefits come from freshly squeezed juices, without added sugar, and not from store-bought packaged ones. The latter are more harmful than useful.

The following of the listed drinks also have low calorie content, but still to a greater extent than those listed above:

1. Lemonade without sugar. This means home-made lemonade. It contains water, lemon acid and the lemon itself, you can’t add sugar.
2. Fruit drinks without sugar. Various berries and water are used in their production.
3. Low-fat kefir. But this drink is not only possible, but even desirable when losing weight, because it affects the cleansing of the body and improves digestion.

Recommended number of calories per day for weight loss

Every person is different standard parameters, so it is impossible to name a universal figure that would suit everyone. For a woman, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely cause harm to 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 basal metabolic rate.

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

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

Stage 2 – calculating the total 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 low activity – 1.375; for average – 1.55; for high – 1.725; for a very active lifestyle – 1.9.

The resulting value allows us to understand how many calories we need to consume so that the initial weight does not change, but remains at 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, there are a huge number of automated calculators on the Internet, 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 their usual value., because the body will, on the contrary, begin to store all food into fat for protective purposes. Calorie reduction should not be carried out abruptly, and It’s better to start with a 20% reduction.

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 achieve a slim figure, you need to eat low-calorie foods for weight loss.

Products that help you lose excess weight

When compiling a diet for breakfast from simple foods, you also need to carefully calculate it so that a small amount of calories does not affect the nutritional value.

Below are simple breakfast recipes highlighting the number of calories that will help you lose weight.

Millet porridge with milk and pumpkin

Per 100 grams 94 kcal.

Products:

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

The milk is heated until hot, but not boiling. Place pumpkin cut into pieces and cook for 13 minutes.

The millet is thoroughly washed and placed in a pan, seasoned with salt and sugar. Cook for 20 minutes. The thickened porridge “finishes” in the oven for 20 minutes.

Omelette in pepper

Per 100 grams 79 kcal.

Ingredients:

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

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

Hercules porridge with banana

Per 100 grams 92 kcal.

Ingredients:

• Rolled oats 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, cinnamon and sugar. Bring to a boil, reduce heat and cook for about a minute. Cut the bananas into slices and lightly sprinkle them with lemon juice to prevent them from turning black. Place on a plate in layers: 1st layer – porridge, 2nd layer – bananas, 3rd layer – yogurt.

Low-calorie lunch recipes

To prepare a healthy, light, low-calorie lunch, you need to use only fresh, natural ingredients and avoid preservatives and flavor enhancers. Low-calorie meals for weight loss made from simple foods contain limited or no salt at all.

Vegetable puree soup - low-calorie lunch

To keep the products healthy, Prolonged cooking should not be used. In terms of quantity, low-calorie dishes are prepared in portions, so they should not be left “for later”
.
Do not prepare dishes with prolonged frying or with large amounts of fat. To lose weight, we try to give preference simple recipes related to separate nutrition.

Vegetable puree soup

100 grams contain 24 kcal.

To prepare you will need:

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

The cabbage is divided into small components, which need to be placed in a pan and filled with water. Next you need to add pre-chopped onions, chili peppers, having previously cleared them of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After this, use a blender to puree it, add salt and pepper. We decorate each serving with greens.

Chicken soup

Per 100 grams 79 kcal.

Ingredients:

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

Pour water over the chicken with chopped onion and garlic and cook for 20 minutes. Next, you need to strain the broth and put it back on the fire, in the meantime, cut the chicken into small pieces and put it back into the pan. Add the remaining ingredients and cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

100 grams contain 72 kcal.

Ingredients:

• Pollock fillet – 1 kg;
• Half a glass of soy sauce;
• Flour – 2 teaspoons;
• Water - half a glass;
• Low fat sour cream – 350 gr.;
• Cream (or curd) cheese – 150 gr.;
• Onions and carrots 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 heat.

Chop the onions and carrots, fry using vegetable oil with any spices you like. Place in a heat-resistant dish in layers: vegetables, fish on top, pour sauce. Prepare the dish in the oven at 180 degrees for 50 minutes.

Low-calorie dinner recipes

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

Mushrooms are a low-calorie product

Cheese meatballs

Per 100 grams 188 kcal.

To prepare this dish we will take:

• Minced beef – 400 gr.;
• Large pepper pod – 1 pc.;
• 1 onion;
• 100 gr. Hard cheese;
• Egg – 1 pc.;
• Salt - to taste.

Cut the cheese into small cubes. Chop the pepper and onion, add all the ingredients listed above, mix thoroughly.

When forming meatballs, place a piece of cheese inside each ball. We either fry the meatballs or bake them in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

Per 100 grams 56 kcal.

Grocery list:

• Cottage cheese with minimal fat content – ​​80 g;
• Medium-sized tomato – 1 pc.;
• 1 short-fruited cucumber;
• Sour cream with 10% fat content - 30 g;
• Any greens, including lettuce leaves - a bunch of approximately 30 grams;
• Salt - to taste.

Cut vegetables into any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

Per 100 grams 105 kcal.

Products needed 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 and rub with salt. Place the fish on a baking sheet that has been greased with vegetable oil in advance. Fry the vegetables separately in a frying pan and pour yogurt over them. Cover the fish with vegetable sauce and grated cheese. Cook in the oven for 25 minutes. Temperature 220 degrees.

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

A delicious low-calorie dish: chicken and cabbage casserole. Recipe and preparation here:

Can a sandwich be low-calorie? It turns out - yes. Recipe options in this video:

The calorie content of a product is an indicator that determines the amount of energy generated when it is consumed as a result of the digestive act. Various groups of compounds: fats, proteins, carbohydrates are released during absorption different quantities energy.

The total calorie content of food is the sum of the amount of energy generated by 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 a woman’s body, 1500 kcal per day is needed, for a man’s body – 2200 kcal/day. Low-calorie foods are considered to be those that have no more than 100 kcal per 100 g of weight.

Factors affecting the calorie content of foods

The calorie content of a product is determined by its chemical composition, content and amount of proteins, fats and carbohydrates. The energy value of consuming a product depends on its digestibility, the state of the intestinal microflora, the digestive system and the normal functioning of metabolism in the body.

An important factor influencing calorie content is the heat treatment of food. Cooking and frying the product increases its energy value.

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

The calorie content of a 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 transport oxygen to cells, providing them nutrients and ensuring cell saturation with fluid. Taking this into account, 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 levels of vitamins and minerals. The energy value of vegetables ranges from 11 kcal for cucumbers and up to 80 for potatoes.

Low-calorie vegetables:

Fruits differ from vegetables in having coarser dietary fiber and a higher carbohydrate content. Lowest energy value has cherry plum, only 27 kcal/100g.

In general, the calorie content of the most commonly used fruits, depending on the ripeness and variety, ranges from 30–70 kcal/100g. The calorie content of berries varies 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 influenced by the cooking process. For example, for buckwheat with an energy value of 310 kcal/100g, when cooked, it is reduced by 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 skim milk, and 58 kcal for milk with 3.2% fat content. This difference is more significant for cottage cheese - 88 kcal and 160 kcal for low-fat 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 lowest calorie meat products are offal (except chicken), the energy value of which is: for kidneys - 88-98 kcal, liver - 105-109 kcal, 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 on the low-calorie diet menu is salad. However, when preparing it, it is necessary to take into account that its energy value consists of the calorie content of the sauce of the main components of the salad.

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

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 low-fat fish, eggs and low-fat cottage cheese.

Preparing dietary dishes for weight loss should follow the rule: if it contains a high-calorie product, all other components should have low energy value.

The rule of 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-bought 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. Add half a glass of any berries to the resulting mixture.

Mix everything thoroughly and 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 into cubes.

Chicken and champignons are also cut into cubes. The chopped mushroom and chicken mixture is mixed with the eggs. onions and green peas(0.5 cans).

The salad is dressed with yogurt, salt and pepper are added to taste, and 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 and carrots. Add 2 tablespoons of olive oil to the salad and let the dish sit at room temperature for 10-15 minutes.

Caution: Foods That Contribute to Weight Gain

We looked at low-calorie foods above and some 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, so that you can exclude them from your diet if you are determined to lose weight.

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

So, pay attention!

Products with high fat concentration:

Since foods differ in energy and nutritional value, it is desirable that water, fiber and proteins predominate in the diet - in this case, weight loss will occur due to the processing of fats, rather than a decrease in muscle mass.

It is preferable to use in the menu products containing carbohydrates that are difficult to digest.

To lose weight, foods must be prepared in a certain way, reducing the number of calories in the product (stewing, baking, steaming).

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

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