Do you want to lose weight healthy? Try the zucchini diet

Dietary dishes from zucchini. 5 amazing diet dishes with zucchini

All the best for your health!

1. Zucchini breaded with soft cheese

Ingredients:

• Zucchini - 500 g
• Egg - 2 pcs
• Hard cheese 100 g
• Dry herb mixture as desired
• Salt, pepper - to taste

Preparation:

Peel the zucchini and cut into sticks. Beat the egg with salt and pepper, grate the cheese on a fine grater, add herbs and mix. Dip each stick in egg, bread in cheese, and place on a baking sheet lined with baking paper. Bake the zucchini in a preheated oven at 180 degrees until golden brown. Eat warm.

2. Chicken cutlets with carrots and zucchini

Ingredients:

• Minced chicken fillet - 200 g
• 1 large carrot
• 1 small zucchini (500 grams)
• 1 onion
• 1 protein
• Spices to taste

Preparation:

Grate carrots, zucchini and onions on a coarse grater, mix with minced meat, egg and spices. Form cutlets with wet hands and bake in the oven at 180° until golden brown (20-40 minutes depending on size).

3. Zucchini Lasagna: A super healthy dinner!

Ingredients:

• Chicken fillet – 300 g
• Zucchini – 400 g
• Carrots – 1 pc.
• Egg – 1 pc.
• Onion – 1 pc.
• Natural yogurt – 4 tbsp. l
• Low-fat cheese – 100 g
• Tomato paste – 1 tbsp. l
• Salt, pepper - to taste

Preparation:

Grind chicken fillet into minced meat. In a frying pan, fry minced chicken, chopped onion, grated carrots with a little oil, add a little water and simmer for 10 minutes over low heat. Add tomato paste and fry for 3 minutes, stirring constantly. Add salt and pepper to taste. Cut the zucchini into thin layers.

Place half the squash layers in a fireproof dish with a flat bottom. Place half of the fried minced meat on the zucchini. In a bowl, whisk the egg with yogurt and salt. Pour half of the egg-yogurt mixture onto the minced meat. Then repeat all layers. Sprinkle with grated cheese and place in an oven preheated to 200 degrees until done. Once the zucchini has become soft and the cheese has browned, you can remove it from the oven. Lasagna is ready, serve hot.

4. Zucchini stuffed with chicken

Ingredients:

• Zucchini - 4 pcs
• Chicken fillet – 600 g
• Onion - 1/2 pcs
• Lemon zest - 1 pc.
• Garlic – 7 g
• Mixture of Provencal herbs - 1 tsp
• Salt, pepper - to taste

Preparation:

Grind the chicken fillet into minced meat. Using a teaspoon, scrape out the pulp from the zucchini - a boat with walls about 1 cm thick or a little less should remain. Place the boats on a baking sheet and add salt. Finely chop the removed pulp and add to the minced meat along with lemon zest, grated garlic, finely chopped onion, herbs, salt and pepper. Knead. Place into zucchini. Place in an oven preheated to 200 degrees and bake until done, about 30-35 minutes.

5. Zucchini baskets

Ingredients:

• Zucchini - 500 g
• Chicken fillet – 200 g
• Salt, spices - to taste
• Egg - 1 pc.
• Low-fat cheese – 50 g
• Olive oil

Preparation:

Peel the zucchini and grate on a coarse grater. Squeeze out the liquid, add the egg, salt and mix well. Cut the chicken fillet into small cubes, add salt, sprinkle with spices and fry for 5 minutes. Distribute the zucchini mass over the bottom and walls of the silicone molds. Place the chicken fillet in the center. Sprinkle with grated cheese. Place in the oven preheated to 200*C for 30 minutes.

Enjoy!

Dietary zucchini in a frying pan. How to cook healthy food from zucchini - useful tips

Zucchini is an easily digestible vegetable product, consisting of 95% water, which makes it an indispensable assistant in the fight against excess weight.

The nutritional value of this product is 24 kcal per 100 grams. Zucchini contains many useful minerals, vitamins, and provitamins. Let's consider the content of useful microelements per 100 g. product:

• Proteins - 0.6 g;
• Fats -0.3 g;
• Carbohydrates - 5.2 g;
• Potassium - 3 g;
• Phosphorus -2.8 g;
• Calcium – 17.2 g;
• Vitamins – C, A, B1, B2 – 2.3 g.

Due to its high content of water and nutrients, zucchini is a popular dietary vegetable. A mono-diet of zucchini does not cause much stress to the body. This diet is an excellent way to get your body in order in a matter of days. It should also be noted that by consuming this vegetable, you can not only quickly get rid of extra pounds, but also improve the condition of your skin and hair, because the soft cellulose that zucchini consists of has a beneficial effect on the normalization of the gastrointestinal tract and accelerates metabolic processes in the body.

There are several popular mono-diets that involve eating mainly zucchini. The most popular of them is the zucchini diet for 3 days. Why this? Here are three reasons:

1. A three-day zucchini diet allows you to remove maximum unnecessary moisture from the body without harm to the kidneys.
2. Such a short period allows you to avoid possible breakdowns.
3. In three days, protein deficiency cannot occur in the body.

This diet involves eating only zucchini with a minimum of adjectives. The squash diet allows the consumption of unsweetened hot drinks (coffee, tea), 1% kefir, herbs, and some other vegetables of the pumpkin family (cucumbers, zucchini). For people leading an active lifestyle and whose work involves great physical and mental stress, it is recommended to add low-fat cottage cheese and champignons to the zucchini diet. Naturally, in order to achieve good results, you should completely abandon sugar, flour and pork.

To limit you from slipping and eating unwanted foods, we suggest using a menu compiled by a professional nutritionist for a three-day zucchini diet.

The chemical composition includes vitamins A, C, B1, B2, B6, PP; organic acids, potassium, iron, magnesium, carotene, thanks to which:

• easily digestible and has a stimulating effect on the intestines;
• participates in the production of collagen, which has a beneficial effect on the condition of the skin, which often loses its elasticity due to diets;
• improves vision and the condition of hair, nails, teeth, which often deteriorate from strict diets;
• has a beneficial effect on brain function, which is important when there is a lack of sugar;
• strengthens the muscles necessary for physical training while losing weight;
• stimulates the liver, which is involved in cleansing the body of “harmful substances”;
• acts as a natural adsorbent and diuretic, helping to remove accumulated salts and water from the body along with toxins and waste and improves kidney function;
• reduces cholesterol and prevents the formation of atherosclerotic plaques;
• has a positive effect on blood quality;
• quickly saturates, while accelerating metabolism;

Note! In addition, it has antiallergic, choleretic properties and is indicated for cholecystitis, cholelithiasis, hepatitis, colitis, atherosclerosis, pyelonephritis, urolithiasis, and obesity. Zucchini is not allergenic and is included in children's, medicinal and dietary menus.

Almost any recipe can be “turned” into a dietary recipe with simple tips:

1. It is quite possible to stew food in water.
2. Fry without oil using a grill, special mats, in a non-stick pan or in baking paper.
3. Replace mayonnaise with sour cream.
4. Instead of whole eggs, use only whites.
5. If you cannot refuse potatoes as part of a dietary dish, you can boil them separately in their skins. Moreover, it is not often possible to boil potatoes without oil.
6. The lack of salt recommended in diets can be compensated for with herbs, spices, a small amount of soy sauce or apple cider vinegar.

Note! Proper nutrition and many diets are built on the basis of these principles, including the zucchini diet and zucchini fasting days, but the vegetable must be chosen and prepared correctly.

You should choose fruits that have not reached enormous sizes. The optimal option is considered to be a vegetable no more than 30 cm.

The peel also matters. To prepare dishes from whole (cut in half or slices) vegetables, it is better to choose green fruits; they are juicier, more tender, practically seedless, and you can cook them with the skin.

For recipes where you need to grate fruits, you can use yellow and white ones. The number and size of seeds are larger, but the pulp has a denser texture and produces less juice.

About the zucchini diet

According to the rules of healthy eating, your menu should be formed taking into account all the necessary elements - nutritional supplements and calorie content. If the body is deprived of at least one component, a person will feel powerlessness, stress, and deterioration in well-being. Therefore, a zucchini diet is not considered “mono”.

Nutritionists advise supplementing it with products such as:

1. Meat, poultry, fish (the main thing is to choose lean, otherwise the fat will have to be trimmed - it is contraindicated when losing weight).
2. Vegetables with a high content of nutrients and low calorie content - tomatoes, cabbage, carrots. They will saturate the body with vitamins and allow you to eat less, causing the body to lose weight.
3. Parsley, dill, lettuce - all these green foods should be included not only in the diet of those losing weight, but also of those who strive to maintain a healthy diet. Despite their almost zero calorie content, they contain as many benefits as cannot be found in any vitamin.
4. Oil. No matter how much it contradicts all the postulates about losing weight, the right fats are necessary for the normal functioning of the body, especially the female one. The dish should not be drowned in oil, but sprinkling it on a salad of fresh vegetables will only bring benefits.
5. Citrus. You can use their juice as a salad dressing, or add it to water, tea, or coffee. Lemons are undisputed aids in weight loss; their function is fat burning.
6. A pinch of salt. In order not to abandon your diet ahead of time, you can add a little salt to your food. By abruptly giving up MSG, people lose their appetite for healthy food and turn to spiced chips. You should change your habits gradually, carefully and slowly giving up salt.

An important condition for the zucchini diet is its combination with other products. It is important to give the body all the macro- and microelements it needs so that the diet does not result in damage to health.

Dietary dishes from zucchini and chicken. Dietary chicken dishes

Recipes from siblings with photos and calories

These dishes, the recipes of which were found and tested by siblings, look like crimes against the figure. But you will be surprised to find out how few calories there are! After all, they are based on chicken, dietary skinless chicken breast, tender protein without fat! Healthy eating has never tasted so good! Just be careful... Your husband may take your portion away - everything is too appetizing!

Mirage

Chicken fillet soufflé

The chicken fillet went through the meat grinder twice. Added eggs, cream, salt, pepper. I beat everything well with an immersion blender.

I greased the mold with butter. I put the mixture there, leveled the surface, covered the mold with foil and put it in the oven, preheated to 200 C for 30 minutes. After 30 minutes, I removed the foil and kept it in the oven for another 10 minutes.

Juice is released during cooking. It was used as a gravy for mashed potatoes.

Victoria7878

Light puff salad

We chop everything and lay it out in layers. Drizzle juice and oil onto a layer of cucumber and tomato. Serve in clear glasses or glasses

Ljesalfheim

Chicken sausages in the oven

• 1 kg chicken fillet
• 150 g smoked bacon
• 300 g onions
• 1 egg or 1 tablespoon starch
• salt, pepper to taste

Pass chicken fillet, bacon and onion through a meat grinder. Salt and pepper the minced meat, mix well (optional with egg or starch, I added a small egg). Minced chicken is runny. So I mixed it, covered the cup with film and put it in the refrigerator for half an hour. I usually put 0.5 teaspoon (without a slide) of salt per half a kilo of minced meat. Lard is also added here; it is salty, so be careful.

Next we make “candy”. Place the minced sausage with a diameter of 3-4 cm on a sheet of foil. Length is at your discretion. I wet my hands in cold water and straightened them into a sausage shape right on the sheet, smoothing the surface.

Then I wrapped it in foil several times. I wrapped the ends like candy. I raised the ends up so that it would be easier to remove from the baking sheet later and so that the juice would not leak out. But I made a mistake - I placed the “sweets” seam side down on a baking sheet. Of course, the juice found a loophole...

Place the baking sheet in an oven preheated to 200 C for 45 minutes. I decided to brown the sausages because they turn out pale in foil, but this is not necessary. Using a sharp knife, I slowly ripped the foil lengthwise and opened it carefully. I turned on the top grill and put the baking sheet in the oven for 10 minutes, higher.

Well, then we take it out, cut it and eat it. Very tasty sausages! Not dry, aromatic, with a smoked taste thanks to the bacon.

Dietary dishes from zucchini in the oven. Recipe for diet zucchini in the oven

Good day, dear readers of the culinary blog! Today we will look at a quick recipe for dietary zucchini in the oven, with attached photos, for your convenience. Many people ask themselves what dish to make that is quick and tasty.

In this case, this recipe will suit you; it will not require any special culinary skills, and it will not take you a lot of time to cook. In addition, zucchini baked in the oven is very healthy; with such a dish you don’t have to worry about gaining extra pounds.

These vegetables can be prepared in different ways, there are a huge number of cooking options, but today we will make zucchini with tomatoes, garlic and onions. This is an incredibly tasty and light dish.

Components:

Cooking method:

1. Take the onion, peel it, wash it thoroughly and cut it into half rings.

2. Heat the vegetable oil in a frying pan, and when it is hot enough, add the chopped onion. Fry the onion, stirring it, until golden brown.

3. Take the tomatoes, wash them and cut them into small cubes.

4. Peel the lemon and also cut into small cubes, remove the seeds. If you don't remove them, they will end up on someone's tooth while eating, and this is unpleasant, so take care of this in advance. Place the lemon cubes in a bowl with the tomatoes.

5. Peel the garlic and finely chop it. To chop the garlic, you can use a grater or a special crush.

6. Pour the mixture of tomatoes and lemon into the frying pan with the onions. Turn on the heat and simmer the ingredients for another 5-6 minutes.

7. At the end, add salt, black pepper, other spices and chopped garlic. Mix all ingredients thoroughly and turn off the heat.

8. Now put most of the sauce into a deep bowl.

9. Take the zucchini, wash them thoroughly and cut into slices. Then salt the zucchini rings and mix them in a bowl with your hands so that the salt is evenly distributed throughout all the circles, leave for 10 minutes.

10. At the next stage we will need a baking dish. A frying pan with thick walls is best suited for this purpose. Place some of the tomato-lemon mixture on the bottom of the mold and place the zucchini in the next layer.

11. Then cover with sauce again, the next layer is zucchini, and finish everything off with sauce again.

Place the mold with zucchini in an oven preheated to 180 degrees. Cook for 40-50 minutes.

12. Take the finished dish out of the oven and let it cool slightly. We serve our delicious dietary zucchini to the table, first sprinkled with chopped herbs. Bon appetit!

Adviсe:

Zucchini is considered a dietary vegetable because it consists mostly of water and has minimal calories. However, this plant also contains many microelements and vitamins that are beneficial for the body.

It is better to eat zucchini when it is slightly unripe, since overripe specimens contain coarse fibers and a lot of seeds inside; they will not be very pleasant to eat.

Therefore, choose small vegetables with thin, smooth skin without visible damage, this indicates that the zucchini is young.

You can add any spices to this dish to your taste: red pepper, coriander, a mixture of herbs and much more. It all depends on your preferences.

Dear readers, please comment on the recipe and send your ideas. Subscribe to blog updates and tell your friends and family about it. Cook delicious new dishes together! Until next time!

Reviews of those losing weight

What do the reviews of people who have tried the zucchini diet for weight loss say? It’s rare to meet a person who doesn’t like zucchini dishes. Almost everyone who has tried zucchini diets speaks well of them. Without stress, without constantly feeling the desire to “eat something,” you can lose weight and feel “in shape.” Many women carry out these diets in the summer, when there is a lot of not only zucchini, but also other vegetables, and their families like to eat zucchini “in nature,” frying it on the grill along with fish and meat.

A tasty and effective option is a diet of zucchini with vegetables and mushrooms: all this is stewed in vegetable oil, with herbs and a minimum amount of salt. I don’t feel hungry at all, there is no weakness, my performance is excellent. Lose 4-5 kg ​​of excess weight in 10-12 days.

Many who have tried it speak of the zucchini diet as satisfying; they note that it does not get boring - zucchini can be cooked in different combinations; The availability of the zucchini diet also contributes to its popularity at any time of the year. After all, you can eat fresh zucchini in winter if you freeze them correctly: dry the washed fruits, peel them, cut them into cubes, put them in special (for freezing) plastic bags, remove excess air and put them in the freezer. You can prepare them the same way as any frozen vegetable mixture.

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Tags: zucchini diet

Dietary stewed zucchini. HOW TO COOK DIETARY STEWED ZUCCHURES

HOW TO COOK DIETARY STEWED ZUCCHURES

It is common knowledge that zucchini is a low-calorie vegetable. Moreover, the amount of nutrients in them is quite high, and the amount of water is close to cucumbers (up to 95%). They are recommended for people with “problematic” kidneys and liver; zucchini helps reduce high blood pressure.

During the zucchini harvest, I often prepare dietary stewed zucchini. My family eats them willingly. True, men use it as a side dish for meat. But my daughter and I willingly eat it as a main dish.

Zucchini by itself is a tender vegetable and has neutral taste characteristics, but when stewed with vegetables, it absorbs the taste of tomato, sweet pepper, and carrot. In this case, little fat is used, which means the calorie content of the finished dish is low.

The recipe is also suitable for those who are on a diet. After all, we do not fry vegetables, but only stew them.

WE WILL NEED:

We take zucchini and zucchini equally, half a kilo each. It is advisable to take yellow zucchini, so your cooking will turn out bright, sunny and appetizing.

You will also need: Carrots - 2 medium-sized pieces, onions - 2 medium-sized onions, sweet peppers - 4 large peppers, tomatoes - 6-8 pieces.

The ratio of vegetables to your taste: who likes carrots more, add more of it; and who are the tomatoes – so what’s the problem?

The vegetables cook down well, so you won’t end up with too much. I usually cook this dish in a saucepan. The thick bottom is great for stewing vegetables. For those who don’t have one, I advise you to take a saucepan with a thick bottom and turn a small (low) fire under it.

During frying, vegetables must be stirred from time to time. But not too often to maintain the structure of the cut.

COOKING STEWED ZUCCHINS

Cut the onion into rings and place on the bottom of the saucepan, add 1-2 tbsp. l. sunflower oil and fry the onion until golden brown.

We cut the pepper into rings and send it there.

Cut the carrots into half circles and place in a saucepan.

The next step is to cut the sweet pepper into rings and add them to the rest of the vegetables.

Now grate 1/3 of the zucchini and add it to the vegetables.

Cut the remaining zucchini and zucchini into cubes and add to the saucepan after all the other vegetables.

Try to cut the vegetables quickly so that those that were added earlier do not overcook.

Now add salt and wait until the vegetables are ready. Vegetables should be soft, but not spread out.

At the end of cooking, you can add a bay leaf and a little ground hot pepper.

The dish is best served hot. However, it is no less tasty when cold.

Diet rules

How to cook a vegetable is up to the individual to decide. You can bake them, fry them, stew them, or make a light salad. When dieting, they eat zucchini every time they sit down at the table.

It is worth choosing younger zucchini, they contain more useful properties. And the peel should be eaten together with the pulp, because it is the basis, including fiber and vitamins. The pulp mainly contains only water.

Nutritionists recommend increasing fluid intake to two liters per day. So, your appetite will decrease and, in addition, your metabolism will speed up, bringing your long-awaited weight loss goals closer.

What should be left off the menu?

Of course, if you start eating zucchini, but at the same time leaving everything else as before, you will not achieve the desired results. You still have to give up something.

So, you should exclude from your diet:

• sugar;
• baked goods;
• trans fats;
• preserved products;
• heavily fried, salted, smoked dishes;
• sauces, ketchup, mayonnaise;
• alcoholic drinks.

To lose weight, avoiding these foods is mandatory. Without this condition, a person will not only not lose weight, but also gain it. You can refuse gradually so that the body does not experience shock. You can first only limit their number, and then completely eliminate them.

Dietary dishes from zucchini in the microwave. Cooking zucchini in the microwave.

Zucchini is one of the lowest calorie vegetables, which makes it attractive to weight watchers. However, the “classic” method of cooking zucchini in a frying pan leads to the fact that it absorbs a large amount of fat, increasing its calorie content by 10 times. In the microwave, zucchini can be cooked with little or no oil. Here are some simple recipes: 1. Zucchini with onions and spices: Peel the zucchini, remove the seeds, cut into thin half rings. Salt, sprinkle with a mixture of spices: 1/4 tsp. coriander, 1/4 tsp. cumin, 1/4 tsp. turmeric, 1/4 tsp. paprika. If desired, you can add more pepper. Mix the zucchini and spices thoroughly (preferably with your hands). Cut a medium onion into small cubes. Pour 1-2 tbsp into the bottom of the bowl. l. vegetable oil, sprinkle the onion on top and simmer, covering with a lid for 3-5 minutes. Then add the zucchini, close the lid and cook for 10-15 minutes (until done). If desired, you can sprinkle the zucchini with grated cheese and microwave for another 2 minutes. 2. Zucchini with tomatoes and cheese: 6-8 tomatoes, marinated in their own juice, without skin, grind in a blender. Add a mixture of any spices to taste and heat in the microwave for 3 minutes. Pour diced (1x1 cm) and pre-salted zucchini (800-1000 g) into the hot tomato mixture, stir quickly, cover and cook in the microwave for 8-10 minutes. Remove the dish from the microwave, sprinkle with any grated cheese (200 g), stir, cover and cook for another 3-5 minutes. 3. Zucchini “under a fur coat” Peel the zucchini, remove the seeds, cut into half rings, lightly salt. Grate 1 large carrot, cut 1-2 bell peppers into small cubes, cut 2 tomatoes in half and then cut into thin slices (you will get pieces in the shape of a semicircle), pass 2-3 cloves of garlic through a press. Place zucchini on the bottom of the dish, layer vegetables on top: tomatoes, carrots, garlic, peppers. Sprinkle the dish with grated cheese (type of cheese and quantity - to taste, the main thing is that the cheese completely covers the vegetables). Bake in the microwave for 20 minutes, uncovered. 4. “Just zucchini” Peel the zucchini, remove the seeds, cut into 1x1 cm cubes, salt, sprinkle with any seasoning for vegetables (I add 1/2 tsp “Curry”), add 1-2 cloves of chopped garlic, mix everything thoroughly. Place the zucchini in a microwave-safe pan with a lid, add 1-2 tbsp. spoons of vegetable oil, close the lid, shake well and microwave for 10-15 minutes.

Useful properties of zucchini

If you don't have a nonstick frying pan available, now is the time to find one.
With its help, you can avoid using oil during cooking and lose weight without extra effort. In addition, it preserves the beneficial properties of the product. If the diet lasts more than 7 days, you should start taking a vitamin complex. The fact is that when nutrition is somehow limited, the body may not receive enough rare minerals and elements. To replenish their balance in the body, it is necessary to supply them in other ways.

Zucchini is a storehouse of substances beneficial to the human body, which are worth talking about separately:

1. This product is very filling, and all thanks to the fact that it consists of fibers that can transform into a gel and fill the stomach;
2. Also, zucchini fiber, like a scrub, cleanses the intestines well, and this reduces the risk of gastrointestinal cancer to zero;
3. Eliminates the problem of constipation and bowel dysfunction;
4. Thanks to the fiber in zucchini, the body is cleansed of waste and toxins;
5. Fiber regulates blood sugar;
6. Zucchini contains vitamin C, manganese, potassium, folic acid and other beneficial substances;
7. Zucchini is an ideal vegetable for people suffering from allergies.