Second courses: calorie content, composition, benefits and harm

What are the specifics of low-calorie nutrition?

The food culture in our country is difficult. Suffice it to recall the Russian proverb “Everything is useful that fits in your mouth,” which perfectly reflects our realities. Living according to this principle, the population of our country suffers from numerous diseases caused by malfunctions in the body. External problems such as brittle nails, acne, deterioration in the quality of hair and skin are also caused by nutritional problems and a lack of substances necessary for the human body.

In order to control the daily intake of substances and calories, low-calorie dishes were invented. There are several fundamental principles. They are listed below:

The basis of all low-calorie dishes are plant foods rich in fiber.
Preference should be given to lean meats. These include chicken, rabbit, turkey, and beef.
Seafood and fish must be present in the diet. They are very suitable for low-calorie dishes, while saturating the body with useful microelements and vitamins.
Milk and its derivatives should also not be neglected. The only condition is that the milk should not have a high percentage of fat content.
Low-calorie meals for weight loss reduce the daily amount of carbohydrates and fats.
To eat according to this system, you need to calculate your caloric intake. But you shouldn’t take counting as a heavy duty; in fact, it’s a very interesting process.

Low-calorie recipes

It’s easy to prepare healthy and healthy dishes from familiar ingredients. This will help you lose weight without harming your body.

The recipe options presented below can be prepared both for yourself and for the whole family.

Breakfast is the start of the day. It must be nutritious to give you energy for the whole day.

Millet porridge with pumpkin

Required ingredients:

Milk – 750 milliliters
Millet groats – 1 cup
Pumpkin – 500 grams
Salt
Sugar

Preparation:

Heat the milk. It needs to be hot enough, but not boiling yet.
Cut the pumpkin into pieces. Add to milk. Cook for 13-15 minutes
Rinse the millet thoroughly. Place in a saucepan
Add salt and sugar to taste
Cook for 20 minutes
Let sit for about 15-20 minutes

Hercules porridge with yogurt and bananas

Required ingredients:

Hercules flakes – 50 grams
Milk – half a liter
Bananas – 2 pieces
Natural yogurt – 1 glass
Lemon juice
Salt
Sugar
Cinnamon

Preparation:

Pour rolled oats flakes into a saucepan and add milk. Add salt, sugar, cinnamon
Bring to a boil, then reduce heat
Cut bananas into slices. Sprinkle with lemon juice to prevent blackening.
Place the finished porridge on a plate in layers - first rolled oats, then bananas, pour yogurt on top.

Light lunches made from fresh ingredients will help replenish lost energy.

It’s worth cooking them in portions so that everything is eaten completely. Don't cook for too long.

Chicken soup

Required ingredients:

Water – 2 liters
Chicken breast – 1 piece
Cabbage – 350 grams
Canned beans – 1 can
Onion – 1 piece
Garlic – 3 cloves
Carrot – 1 piece
Zucchini (small) – 1 piece
Salt
Pepper

Preparation:

Finely chop the onion and garlic
Pour water over chicken, onion and garlic and cook for 20-25 minutes.
Strain the broth. Get the chicken. Put the broth back on the fire
Salt to taste
Cut the boiled chicken into small pieces and add to the broth
Chop cabbage, zucchini, grate or chop carrots.
Add beans, cabbage, carrots, zucchini, pepper
Cook for 30 minutes

Pollock in white sauce

Required ingredients:

Pollock fillet – 1 kilogram
Soy sauce - half a glass
Flour – 2 teaspoons
Low-fat sour cream – 300 grams
Cheese – 200 grams
Onions – 2 pieces
Carrots – 2 pieces
Water - two thirds of a glass
Spices

Preparation:

Soak pollock in soy sauce for 15-20 minutes
Lightly fry the flour in a frying pan. Add water, sour cream, cheese. Continue until boiling
Chop and fry onions and carrots without using vegetable oil. Add spices
In a heat-resistant bowl, lay out vegetables and pollock in layers, pour over the sauce. Cook in the oven at 180 degrees for 1 hour

For a healthy low-calorie dinner, it is better to use light but nutritious foods.

Meatballs with cheese

Required ingredients:

Ground beef – 500 grams
Onion – 1 piece
Egg – 1 piece
Cheese – 150 grams
Pepper – 1 large pod
Salt

Preparation:

Cut the cheese into small cubes
Grind peppers and onions
Mix all ingredients, stir
When rolling into balls, place a piece of cheese inside each meatball.
Cook in the oven for 40-60 minutes

Why is calorie counting necessary?

The amount of calories consumed depends on physical activity, age, gender and even weight. If you consume much less than the required calories, then serious health problems, hormonal levels will begin, and external defects will appear. The weight lost through extremely low caloric intake comes back, but not alone, but in the company of diseases.

If you constantly exceed your daily calorie intake, this will lead to problems with weight and, again, with health. To prevent these troubles from happening, you need to strictly adhere to your norm.

How to calculate correctly?

You can calculate calorie content yourself or seek the help of a weight loss specialist.

It must be remembered that calories are consumed not only during some actions or physical activity. To maintain life in the human body, calories are also needed. For this reason, you cannot fall below the calorie level to maintain life.

It is important to know that each person has their own consumption rate, but there are rules that allow you to judge the average value:

The daily caloric intake for men is higher than for women. This is due to the fact that the former spend more energy.
The older a person is, the fewer calories he needs, regardless of gender.
For people doing physical work, the daily calorie intake will be higher than for those doing mental work.
Children's caloric intake also depends on the child's age.
Breastfeeding mothers, pregnant women and those whose jobs require physical activity consume approximately the same amount of calories.

An approximate table of average values for the required number of calories:

Activity	Daily calorie intake
Athletes and men with constant physical work	More than 4,500
Male students	3 300
Women engaged in physical labor or professional sports	3 500-4 000
Pregnant women	3 200
Nursing mothers	3 500
Female students	2 800

How to determine the number of calories

Most products have calorie content listed on the packaging. However, there is often a need to find out how many calories are in a homemade dish.

In science, a special device called a calorimeter is used to calculate calories. The product under study is placed in it and burned, calculating how much energy is required for combustion.

However, the calorie content of food can be determined a little more simply - depending on how much protein, fat and carbohydrates the product contains per 100 grams of weight. So 1 gram of proteins and carbohydrates produces approximately 4 kilocalories, and 1 gram of fats - 9.

When calculating the required number of calories per day, you need to take into account many factors, such as height, weight, gender, and level of physical activity.

To lose weight, it is necessary to take into account the ratio of energy expended per day and received from nutrition. Energy is mainly spent on metabolism, digestion of food and other activities (work, rest, hobbies, etc.).

Therefore, changes in body weight are based on an increase/decrease in activity or an increase/decrease in calories consumed. The basis of nutrition should be foods high in protein and fiber in combination with carbohydrates.

There are also special devices or even mobile phone applications designed to calculate calories. Some of them determine the approximate calorie content from a photograph, some require entering the products from which the dish is made and their weight.

However, one of the most accurate ways to determine calorie content is to weigh and calculate the calories yourself when preparing a dish, taking into account some parameters:

Fat content of fish
Type of poultry
Variety of vegetables and fruits

When taking into account food in grams, the presence of sugar, and the amount of fat, it is often possible to achieve accurate results, which makes it possible to use these recipes in the future.

However, there are quite a large number of foods that you can eat without worrying about your figure. Some have such a property as “minus calorie content”.

This means that the body spends more energy processing what it eats than it receives. This often applies to foods that take a long time to digest.

How to calculate the calorie content of ready-made dishes?

There are several ways. The first is to find ready-made low-calorie meals for weight loss with already calculated energy value.

The second is to calculate everything yourself. There are a lot of devices for this - from a traditional notepad and pen, to smartphone programs for calculating the calorie content of dishes.

What devices exist for calculating energy value?

Online calculator. Just enter the names of the products and get the result.
Independent calculation using energy value tables.
Packaged products contain information about composition, calorie content and other necessary data.
Download the application to your smartphone. A personal calorie counter is always with you and is accessible even without access to the Internet.

Dessert

There are delicious low-calorie dishes for weight loss . Sweets and treats should be removed from the diet and replaced with jelly or cream based on fermented milk products. It will turn out no less tasty.

Fruits and berries can be used to add a pleasant taste.

Curd dessert

The recipe contains 65 calories. Great for an evening meal. For variety, you can alternate berries.

Preparation:

Mix 200 g of cottage cheese with 4 tbsp. l. low-fat yogurt and 1 tbsp. l. honey
Place the resulting mass into a container. Decorate with berries. You can also use peach slices.

Kefir jelly

Eating this delicacy does not affect your figure. Served cold. The energy value of the dessert is 180 calories.

Preparation:

Pour 2 tbsp into the prepared container. l. gelatin and add 4 tbsp. l. warm water. Stir and leave to swell.
Place the resulting mass in a “water bath”. You just need to warm it up. Do not bring to a boil.
Add 3 tbsp to 500 g of kefir. l. sugar and 2 tbsp. l. sour cream. Beat for 3 minutes.
Mix gelatin and kefir mixture. To make it smooth, beat with a mixer.
Distribute portions among ceramic containers and cool.
After hardening, decorate with berries.

How to determine the calorie content of a dish?

The information that ordinary food cannot be dietary is absolutely unjustified. You can prepare low-calorie dishes from simple ingredients. To calculate, you only need a kitchen scale.

To understand what we’re talking about, let’s describe the algorithm of actions using the example of a vegetable salad:

Write down the names of all products.
Measure the weight of each ingredient separately.
Determine the energy value of each product.
Calculate the calorie content of the product at this particular weight.
Summarize everything.
Record the final energy value of the dish.

Nutrition principles for a low-calorie diet

Breakfast consists of simple low-calorie dishes. A striking example is porridge. They meet the requirement of complex carbohydrate food in the morning and satiate the body for a long time. To avoid getting bored of eating empty porridge every day, you can add fruits, berries and nuts to it.

It is best to start your second breakfast or first snack with fruit or cottage cheese with additives.

At lunchtime you need to eat fiber, proteins and carbohydrates. This could be a piece of meat with porridge and a vegetable salad.

For lunch, it is permissible to eat no more than 150 grams of low-fat cottage cheese.

The last meal should consist mainly of protein. For example, baked fish with a vegetable side dish. It is noteworthy that you should have dinner at least a couple of hours before going to bed.

Recommendations for creating a menu for 1200 kcal with BJU

When creating a menu for weight loss with 1200 kcal calories, you must adhere to the following recommendations:

The main volume of liquid (about 80%) must be drunk before 18-00 pm to avoid swelling. The amount of water consumed during the day (taking into account the water content in food) should be about 30–35 ml/kg of body weight.
The hours and number of meals, the intervals between them, the distribution of the energy value of the diet according to the chemical composition, the weight of meals during weight loss play an important role when creating a menu for weight loss. 4-5 meals a day are recommended, the gap between main meals should be no more than 4-5 hours. It is necessary to include 2 snacks between breakfast and lunch, and lunch and dinner. Before going to bed, no later than 1.5–2 hours before bedtime, you can include low-calorie foods in your diet: milk or fermented milk products.
When correcting weight, you need to pay attention to the amount of protein. The ideal protein ratio for weight loss is considered to be 1.5–2 grams per your ideal weight. It is not recommended to consume more than 2 grams of protein per day! You can read how to correctly calculate KBZHU for weight loss here.
It is necessary to control the amount of carbohydrates taken from food and choose the right foods that contain them. It is extremely important to exclude simple carbohydrates from your weight loss menu as much as possible! Simple carbohydrates include: sugar, confectionery, honey, jam, baked goods, loaves, packaged juices and carbonated drinks, premium flour, semolina, white wheat pasta, some sweet types of fruits and vegetables. An increased amount of refined carbohydrates in the diet contributes to increased cholesterol in the blood, the development of atherosclerosis, obesity, diabetes, and cholelithiasis.
When creating a 1200 kcal menu for weight loss, you must include dietary fiber in your diet. The role of dietary fiber is reduced to reducing the energy value of food, stimulating bile secretion processes, increasing the volume of food and the period of its breakdown, reducing cholesterol levels in the blood, and normalizing the composition of intestinal microflora. The main sources of fiber are: wheat bran , beans, lentils, oatmeal, nuts, dates, rose hips, raisins, vegetables, fruits, rye bread and other healthy foods.
Vegetables are the main source of fiber, so eating vegetables is acceptable at any time of the day.
Fruits are only allowed to be consumed before 16:00. 3–4 servings of fruit are allowed per day (1 serving of fruit is approximately equal to 80 grams).
Important to remember! When losing weight, food should be enjoyable, varied, nutritious and healthy!

Soups

Simple low-calorie dishes are mainly represented by soups. But still, even for soups there are certain nuances:

It’s better to under-salt first courses;
use only the freshest products;
there is no need to delay cooking - only during quick processing do the products retain their beneficial properties;
You cannot add seasonings with a chemical composition and ready-made soups from packages.

To reduce calories, you need to cook with a second broth.

Soups as low-calorie dishes for weight loss made from simple ingredients

For example, a great option is vegetable soup with rice. Its energy value is 25 calories per serving.

Ingredients:

Secondary meat broth - 2.5 liters.
White cabbage - 100 grams.
Bulgarian sweet pepper - 100 g.
Ripe tomatoes - 100 g.
Onions - 100 g.
Round grain parboiled rice - 40 g.
Carrots - 75 grams.
15% sour cream - 40 grams.
Tomato paste - 50 grams.
Salt, pepper - optional.
Greens are optional.

Preparation:

Grate carrots, cut onions and potatoes into small cubes, and chop tomatoes into medium cubes. Boil the meat broth, add potatoes after boiling and short-grain rice. We make frying from carrots, onions and tomato paste.

Chop the pepper and cabbage into thin strips and add to the soup. After 5 minutes, add the roast, salt, ground pepper and herbs. Let it boil again and turn off the heat.

The next low-calorie recipe for weight loss is chicken soup with vegetables. The energy value of the dish is 90 calories per serving.

Ingredients:

Chicken breast without skin - 200 grams.
Carrot - 1 medium size.
Potatoes - 2 pieces.
Sweet bell pepper - 1 piece.
Vermicelli - 50 grams.
Onion - 1 head.
Salt and seasonings are optional.
Greens are optional.

Preparation:

Pre-cooked chicken breast is cut into medium pieces. Fill a pan with purified water, no more than a liter, and let it boil. After boiling, add potatoes, bell peppers, carrots and onions. Boil for 10 minutes, after this time add vermicelli and chopped chicken breast. Salt, pepper and sprinkle with herbs.

Another great low-calorie recipe is cucumber soup.

Ingredients:

Fresh cucumbers - 200 grams.
Low-fat unsweetened yogurt or kefir - 1 faceted glass.
Green onions - a bunch of medium thickness.
Ice cubes - 4 pieces.
Salt and ground pepper - optional.

Preparation:

Peel the cucumbers and chop them coarsely. Ice cubes, large pieces of cucumber, kefir or yogurt are placed in the blender bowl. Stir until pureed, pepper and salt. Green onions are finely chopped, the rest of the cucumbers are also chopped. The pureed mass is poured into a plate, sprinkled with green onions and chopped cucumber.

Dinner Recipes

Recipes for an exquisite keto dinner are also replete with a variety of dishes:

Cauliflower puree

Cauliflower, cabbage, heavy cream, butter, wasabi, green onions, salt, pepper.

First you need to boil the cauliflower and grind it to a puree. Next, heat the cabbage puree over low heat, adding cream, wasabi, salt and pepper. Stir and leave to simmer over low heat, covered with a lid. White cabbage should be finely chopped and placed in salted boiling water for 5-6 minutes. Cut the onion into small rings, then add along with the cabbage to the pan with the cauliflower puree.

Low carb cabbage rolls

White cabbage leaves, cauliflower, ground beef or pork, onions.

Place separated cabbage leaves in boiling water for 2-3 minutes. Grate the cauliflower and fry along with finely chopped onion over medium heat. Then add minced meat to the pan, mix it with onions and cauliflower, and add salt. Next, place 1-2 tbsp on each cabbage leaf. l. minced meat. Roll the sheet to form cabbage rolls. Bake in a preheated oven. A similar list of products can be used to prepare lazy cabbage rolls in the oven or in a frying pan.

Keto chicken liver truffles

Chicken liver, soft cheese, butter, cognac, cocoa, sesame seeds, olive oil, salt, pepper.

Fry the liver in olive oil for 5 minutes over high heat, then add the cognac and wait until the alcohol evaporates. Turn the heat down and add butter. Fry the liver until cooked and let cool slightly. After the liver has cooled a little, beat it in a blender, adding soft cheese. Place the mixture in the refrigerator to cool. After complete cooling, the liver pate can be rolled up to form balls. The balls should be rolled in cocoa and sesame seeds. This delicious keto recipe will turn out much tastier than it looks in the photo;

Low Carb Keto Skillet Pizza Recipe

Almond flour, egg, grated mozzarella, cream cheese and salt.

In a bowl, thoroughly mix all the ingredients for the dough (cream cheese and mozzarella can be pre-melted in the microwave). Place the dough in a frying pan and fry over medium heat. The pizza dough can be greased with tomato paste, slices of mozzarella, herbs and pieces of salami or bacon can be added.

Chicken cutlets

Minced chicken, onion, egg, butter, thyme, salt, pepper.

In a large bowl, mix all ingredients for cutlets until smooth. Form into cutlets and fry in butter.

Keto cheese and yolk pasta

Mozzarella and egg yolk.

Place the cheese in the microwave for 1-1.5 minutes. Stir the melted mass and let cool slightly, then add the yolk. Carefully place the dough on a sheet of parchment and cover with the same sheet on top. Roll out and cut into strips. Leave the pasta in the refrigerator for 6–10 hours.

Second courses

Recipes for low-calorie dishes for weight loss with side dishes are presented in large quantities. Let's look at some of them, such as chicken casserole.

It refers to low-calorie dishes for weight loss with calories indicated - approximately 100 calories per 100 grams.

Ingredients:

Chicken breast - 500 g.
Hard cheese - 50 g.
Onions - 1 head.
Carrot - one medium.
Bulgarian sweet pepper - 1 piece.
Sunflower oil - 2 tablespoons.
Natural yogurt - 1 faceted glass.
Chicken egg - 1 piece.
Ground pepper, salt - optional.

Preparation:

In a slow cooker, line the bottom with vegetables and season with spices. Pieces of chicken are laid out on top of the vegetable layer. Beat the egg and mix with yogurt. This mixture is poured over everything in the multicooker bowl. Sprinkle grated hard cheese on top. For casseroles, the “Bake” function is perfect, and half an hour will be enough. To cook in the oven, set the temperature to 180 degrees and keep the dish until a brownish cheese crust forms.

Stewed fish would also be an excellent option.

Fish is a low-calorie diet for weight loss. By indicating the calorie content, you can calculate how much of a product is permissible to eat.

The energy value of the dish is from 100 to 150 calories per 100 grams, depending on the type of fish.

Ingredients:

Onions - 2 large heads.
Ripe tomatoes - 2 large pieces.
Sunflower oil - 3 tablespoons.
Lemon juice - 3 tablespoons.
Sea fish - 1 kilogram.
Spices for fish.
Salt, pepper - optional.

Preparation:

Pour 1 tablespoon of sunflower oil into a frying pan with a thick bottom and lay out the sliced onion in a very thick layer. Cover the onion with slices of tomatoes on top and press the whole thing down with a lid. Do not lift the lid for five minutes. After time has passed, add pieces of pre-marinated fish (at least half an hour) and simmer for 15 minutes. A vegetable salad is suitable as a side dish.

Mackerel baked in foil is perfect as a light but very tasty product.

This is a low-calorie dish for weight loss. It cannot boast of calories, which is valuable. Energy value - 130 calories per 100 grams.

Ingredients:

Mackerel - 1 fish.
Natural yogurt or sour cream 15% - 2 tablespoons.
Orange is one fruit.
Garlic - a couple of cloves.
Spices are optional.
Ground pepper, salt - optional.

Preparation:

The fish is prepared by removing the entrails, fins, head and tail. Deep side incisions of 5 centimeters are made. Juice is squeezed from the orange and the zest is grated. Add chopped garlic, orange zest and juice, and ground pepper to the yogurt. Dip the fish in this sauce, place it on foil and pour out the rest. Pack tightly so that nothing leaks out. At 180 degrees, fish cooks for no more than 20 minutes. The best side dish is Korean carrots, Chinese cabbage or lettuce.

Recipes under 100 calories

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What to eat for 100 kcal? Keep this for yourself so you don't lose it! Fruit 105g (…)

What to eat for 100 kcal? Keep this for yourself so you don't lose it! Fruit 105g canned pineapples 175g fresh pineapples 190g apples 185g sugar-free applesauce 210g apricots 45g avocados 180g bananas 215g pears 205g blueberries 45g prunes 325g strawberries 235g grapefruit 115g lingonberries 315g raspberries 2 65g red currants 200g kiwi 180g mango 225g oranges 250g peaches 195g plums 35g raisins 180g cherries (pitted) 285g watermelon 190g melon Drinks 285ml skim milk (0.5%) 210ml skim milk (1%) 150ml milk (3.5%) 165ml curdled milk 205ml fruit juices and drinks (on average) 210 ml natural apple juice 210 ml freshly squeezed orange juice Meat and sausages 42g boiled smoked ham 75g grilled chicken 33g boiled sausage without fat 35g sliced fillet 92g poultry sausage without fat 100g boiled white meat chicken 35 low-fat liver sausage pate 28g smoked kol bass 55g roast beef 65g cooked ham without fat. Vegetables 145g shelled green peas (boiled or fresh) 370g boiled green beans 140g boiled potatoes 370g raw carrots 600g raw sweet peppers 180g radishes 900g rhubarb 330g boiled cauliflower 400g boiled beets 750g fresh cucumbers tsov 590g pickled cucumbers 625g sauerkraut 590g tomatoes 185g boiled corn DAIRY PRODUCTS AND EGGS 28g Edam cheese (45% fat) 28g mushroom cheese (50% fat) 26g Emmental cheese (45% fat) 30g Gouda cheese (45% fat) 98g cream cheese (20% fat) 50g homemade cottage cheese 220g yogurt (1.5% fat) 160g yogurt (3.5% fat) 135g dietary cottage cheese 62g cottage cheese (40% fat) 1 large egg FISH AND CANNED FISH 50g salted herring in marinade 45 smoked herring 70g smoked trout 40g natural caviar 105g fresh crab 115g canned shelled crayfish 33g sardines in oil 60g smoked salmon 35g tuna canned in oil Nuts and seeds 17g cashews 17 raw peanuts 16g roasted peanuts 15g hazelnuts 15g almonds 15g pistachios 17g shelled fresh sunflower seeds 14 walnuts nuts Vyveka and baked goods 45g apple roll 20g butter cake 30g cornflakes 27g bread scones 30g crispbread 25g crackers 30g pretzels 25g sponge sticks 25g marble cake 25g sugar free muesli 45g rye bread 30g salt sticks 23g chocolate muesli 50g bran bread 40g white bread made from wheat flour 26g crackers

Light in Recipes up to 100 calories...

Sweet diet dishes

In first place is cottage cheese casserole. This is a low-calorie dish with calories listed as no more than 95 per 100 grams.

Ingredients:

Low-fat cottage cheese - 200 g.
Wheat bran - 1 tbsp. spoon.
Natural yogurt - 1 tbsp. spoon.
One apple.
Chicken egg - 1 piece.
Cinnamon, vanilla - optional.

Preparation:

All ingredients are mixed (apple grated) until smooth. Place in a mold and bake at 200 degrees for no less than 45 minutes.

Cheesecake with chocolate is a light and healthy dessert.

Ingredients:

Gelatin - 15 g.
Linden honey - 2 tablespoons.
Cocoa powder - 2 tablespoons.
Low-fat cottage cheese - 400 g.
One percent milk - 100 ml.

Preparation:

Gelatin is dissolved in water and left to swell. Milk is poured into the pan, swollen gelatin is added and heated until the latter dissolves. Leave to cool. The cottage cheese is broken up with a blender or mixer, and the gelatin mass is gradually introduced. Cocoa powder and vanilla are immediately added. Add honey. The resulting cream is poured into a springform pan and placed in the refrigerator. Once it hardens, sprinkle with fresh berries and serve with a scoop of ice cream and strong coffee.

Low-calorie cottage cheese cookies will also not add excess weight.

Ingredients:

Low-fat cottage cheese - 200 g.
Chicken egg - 1 piece.
Hercules flakes - 1 tablespoon.
Olive oil - 1.5 tablespoons.

Preparation:

Pour boiling water over the Hercules flakes so that they do not float, leave for no more than 5 minutes. After time, drain the water and add the remaining products. Everything is thoroughly mixed and laid out on parchment, which has been greased in advance. Bake at 120 degrees for an hour.

Low calorie salads

Tomato salad

Take one kilogram of tomatoes and cut into pieces. Add chopped herbs. Basil and green onions work well in this salad, but you can use parsley or dill, for example. Next, make the sauce: mix a tablespoon of olive oil and 200 ml of balsamic vinegar. Add salt and pepper to taste, mix thoroughly. Season the salad with the sauce and leave for several hours at room temperature. The vegetables will marinate and give an indescribable taste. Before serving, you can add bell pepper to the salad.

Turkey salad

You can use either turkey or chicken in this salad. You will need 250 g of it. Cut into small pieces. You need to do the same with one green apple, green onions (1 bunch) and celery (1 - 2 pieces). You can use olive oil, sour cream or natural yogurt as a dressing. If desired, you can add some walnuts.

Salad with cheese and avocado

For this salad you will need 2 avocados. They need to be peeled, pitted and cut into medium cubes. You need to cut the mozzarella cheese into the same size pieces. You need 200 g of it, but you can take more. Add 2 large chopped tomatoes to the salad. Season with olive oil and pepper.

Salad with shrimp and broccoli

Divide 200 g of broccoli into florets. Place in water (it should already boil) and add salt. Boil the cabbage for three minutes, then remove and let cool. Boil and cool the same amount of shrimp. Cut one bell pepper into small pieces. Mix all ingredients and season with natural yoghurt with a little salt.

Cocktails for fat burning

Low-calorie dishes with calories not exceeding one hundred per 100 grams of product also include fat-burning cocktails. Here are examples:

Add a teaspoon of ground cinnamon, half a teaspoon of chopped ginger, and a pinch of hot pepper, ground into powder, to low-fat kefir.
In a blender, beat 2 slices of lemon, kiwi and a handful of mint.
A handful of mint leaves and parsley branches in the amount of 7 pieces are beaten in a blender with the addition of purified water.
Chop one stalk of celery, fresh cucumber, ginger root (about 2 centimeters), 50 g of zucchini, a quarter of a lemon and a large sweet apple, add a couple of ice cubes.
Mix a cinnamon stick, a teaspoon of honey and apple cider vinegar and dilute with cold water.
Natural yogurt - half a glass, half a grapefruit, 4 slices of pineapple (canned or fresh), raw pumpkin seeds - 30 grams.

As you can see, you can safely prepare a lot of dishes from low-calorie foods for weight loss. If you show imagination and perseverance, a low-calorie diet will not seem like a punishment, but will be an exciting adventure that will give long-term results.

How to calculate KBZHU for weight loss for women (Step-by-step guide)

Why is it so much more difficult to maintain a fruit or vegetable diet than to spend a week on meat, dairy and seafood? It's simple - proteins take longer to digest, therefore, hunger does not come so soon. It is this truth that underlies a satisfying calorie diet designed for 7 days. Correct calorie calculation and reasonable portion reduction have an effect, but, as a rule, visible results are not observed in a day or two.

When you need to lose weight in the shortest possible time, express methods come to the rescue, which involve a significant reduction in calories, without taking into account height, age, and lifestyle.

You are allowed to practice the diet for no longer than a week! A proven way to lose dozens of kilos is to follow the principles of proper nutrition, maintain a drinking regime, be friends with sports and avoid bad habits.

Such a system gives results only after months, and sometimes even after years, which, naturally, does not suit many. The ABC diet for 50 days is suitable for this category of people.

After a long winter with a bunch of warm sweaters and voluminous down jackets, I really want to wear shorts and skirts! And there, the beach season is just around the corner... In general, the issue of losing weight is becoming more and more relevant. Let us remind you that here is a ready-made diet with kbju for each dish and a daily allowance for a week per kcal. Let's start with the fly in the ointment: calories, or rather kilocalories, per day are not enough, and no nutritionist will always advise sticking to such a caloric intake. Yes, because nutrition, even if correct, has many disadvantages in terms of calories:.

During this period, some managed to say goodbye to 25 kg. The weight loss results are impressive, but don’t rush to conclusions. The technique is recognized by nutritionists as one of the most dangerous, since a person losing weight will have to practically starve in order to achieve the goal - the average calorie content of the daily diet does not exceed kcal, and on some days you will have to give up food altogether.

This regime threatens not only physical but also mental health.

Basic principles

In addition, after the event and returning to the usual diet, there is a high risk of not only returning to the original figure, but also gaining a couple more kg, since after serious stress, which is the ABC diet, the body will transform every portion of food into fat reserves.

In order for the diet to turn into a means to achieve a goal, and not into hard labor, we advise you to prepare delicious dishes that are not harmful to your figure. The menus above contain many different dishes, some of which you may not know how to prepare. Our recipes will come in handy. Attention: before serving, the casserole must cool slightly; it is better not to remove it from the pan until this time. The transition to a normal diet after strict calorie restriction inevitably leads to weight gain.

This is why it is very important to get off the calorie diet correctly.