Dietary recipes for weight loss. Hyper easy diet or the path to a beautiful body and a healthy body Nourishing dietary dishes recipes

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

When losing weight, you want to choose a diet that will help you get quick and effective results; for such cases, there is the simplest diet. It is designed for a week, the menu consists of affordable products. The essence of such weight loss is that some foods can be eaten, but others cannot. It is not necessary to count every calorie; you can lose 5 kg in a week.

Simple diets for losing weight at home

There are different diet options, for example, losing weight with plain water. You need to drink several glasses of liquid before meals. Favorite dishes are not excluded, the essence of such weight loss is that after drinking water you don’t want to eat at all. This recipe for losing weight has another name - a diet for the lazy. Another simple way to lose weight without much difficulty is not to eat after 18:00.

During the day you can eat different foods, but as soon as evening comes, you can’t eat anything, even low-calorie foods are prohibited. The simplest diet does not force a person into strict limits, which is why it is popular. To improve the effect, you can eliminate sweets and drink coffee and tea without sugar. It is important to remember that the easiest diet for the lazy should not be long, such a diet should not be abused, the optimal duration of diets is 7 days.

Kefir

A simple diet for weight loss, which is not a strict mono-diet. It is designed for a week, breakfast, lunch and dinner includes low-calorie kefir. It is recommended to include one or two new low-calorie foods daily. These can be baked or boiled potato roots, herbs, dried fruits or porridge. During the day, a person losing weight at home should drink 1.5 liters of kefir and eat 100-400 g of additional low-calorie simple meals. As a result, you can lose one kilogram every day.

Buckwheat

A simple diet for weight loss includes buckwheat and low-fat kefir. Even those with stomach problems can eat porridge; buckwheat is considered a dietary product. Kefir will help the intestines work well, saturate the body with B vitamins and vitamin A. It is forbidden for pregnant women and during lactation to follow such a diet. A one-week simple buckwheat diet allows you to lose 7 kg.

Protein

Light diets for quick weight loss may include proteins of animal and plant origin. This diet helps you lose up to 5 kg. Sample menu:

Days of the week		Second breakfast (in grams)	Lunch (in grams)	Afternoon snack (in grams)	Dinner (in grams)	Before bed (in grams)
Monday	A cup of kefir or milk	Rice porridge 200	Boiled beef 150	Vegetable Salad	Vegetable salad 200	Apple juice 200
	Tea, coffee without sugar	Cottage cheese with fat content 0%, 100	Boiled chicken meat 150. Vegetable salad dressed with olive oil	Boiled rice 100, half an apple	Tomato salad 200	Tomato juice 200
	Coffee or tea, no sugar	Boiled beef 100	Boiled fish 150. Rice 100	Half an apple	Fresh salad of peas, cabbage, herbs and onions 150	Apple juice 200
	Coffee or tea without sugar	Boiled beef or chicken 100	Vegetable soup, a piece of black bread		Boiled meat 100. Vegetable salad	Apple juice 200
	Kefir or milk, bread or crackers	Carrot salad 100	Boiled fish 150. A couple of boiled or baked potatoes	Vegetable salad with olive oil 150	Boiled lean lamb 100	Low-fat kefir or tea 100
	Coffee or tea	Boiled eggs and a couple of crackers	Boiled rice 100 boiled meat 100	Apple or 2 kiwis	Rice 100 Boiled fish 100	Orange juice 200
Sunday	Coffee or tea	Sausage and a piece of bread	Vegetable salad with olive oil 150. Rice 100	Pea and cabbage salad 100	Boiled chicken or lamb 200	Kefir or tea 200

Vegetable

In order for your figure to be beautiful and slim, and fat to disappear from the sides, you should not allow yourself to eat flour-based sweet dishes that contain a lot of carbohydrates. Do not overuse smoked meats, do not use salt when preparing dishes, drink plenty of liquids. A simple and effective diet based on vegetables will help muffle the feeling of hunger and enrich the body with vitamins. Losing weight this way is easy. In a month, up to 10 kg of excess excess weight is lost.

You can’t stop yourself from trying new simple vegetable recipes; you can even replace some dishes from your weekly vegetable diet with them. It is important that dishes that include rice, chicken breast and vegetables are not too high in calories, and that the percentage of vegetables always dominates. As an option, you can use a simple weekly vegetable diet, which includes:

breakfast: any fresh fruit;
lunch: paella with vegetables;
dinner: risotto with vegetables;

Simple menu for weight loss for a week

The simplest protein or vegetable diet should include only fresh foods, plus you need to get rid of bad habits. To lose excess weight, it is important to eat right, for example, use this simple menu for 7 days:

Days of the week
Monday		Vegetable soup	Cottage cheese casserole	Baked chicken and boiled potatoes
	Omelette with vegetables	Chicken soup with vermicelli	Cauliflower Casserole	Fish cutlets
	Millet porridge	Fish casserole with buckwheat	Cheese casserole	Lazy cabbage rolls
	Millet porridge with cottage cheese	Rice soup with green peas and squid	Cheese casserole	Fish fillet cutlets
	Yachka porridge	Lean meat with baked vegetables	Rice babka with apples	Chicken cutlets and buckwheat porridge
	Poached eggs	Spinach and meatball soup	Cake, curd with oranges	Vegetable stew
Sunday		Vegetable soup	Cheese casserole	Stuffed zucchini

Video: easy diet for weight loss

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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Menu of the simplest diets for weight loss

23-09-2016

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

The saying “beauty requires sacrifice” is familiar to everyone. In reality, all women want to be beautiful and attractive, but everyone understands the word “victim” in their own way. Some people torture themselves with grueling workouts, fasting, etc., while others, in pursuit of slim figures, choose a more gentle option for losing excess weight - a light diet. It is this method of losing weight that we will dwell on in more detail.

A very light diet: dream or reality?

Thinking about options for getting your body in shape, almost every representative of the fair sex wants to find a way to fast and easy remove extra centimeters without causing a significant blow to your body. While most diets that provide quick results have a negative impact on the general condition of a person and therefore have a lot of contraindications (liver and kidney diseases, hypertension, diabetes, allergies, etc.).

A light diet for a person implies a balanced way to lose excess weight, which has a positive effect on health and keeps the entire body in good shape. This technique allows you to gradually and quietly lose extra pounds without resorting to such extreme methods as giving up healthy foods. The ability to consume foods that contain all the substances the body needs makes this diet the most optimal and safe.

Even the safest diet can be stressful for the body and affect the condition of your skin. With sudden weight loss, stretch marks may appear. Experts recommend combining a diet with the use of modeling cosmetics, such as creams. Do not forget that it is best to use natural cosmetics. If the cream contains parabens, animal fats or mineral oils, it is better not to purchase it.

The modeling cream from the Russian manufacturer Mulsan Cosmetic has proven itself very well. It contains only natural ingredients, and the quality is confirmed by relevant certificates. We recommend that you visit the website mulsan.ru. Here you will find not only modeling cream, but also other natural cosmetics that are guaranteed to help you preserve your beauty and youth for a long time.

Slender legs and a wasp waist, without harm to health

An easy fast diet is based on the principle of measure and a set diet. The dietary diet includes a complete range of products, in which paramount importance is given to vegetables and fruits, which provide a feeling of fullness and thereby prevent overeating. No matter how surprising it may sound, the lightest diet does not even exclude the consumption of sweets. The only thing is that high-calorie sweets will need to be replaced with honey, raisins, dried apricots and prunes.

A hyper-light diet can be designed for a different number of days and have a very different menu. For some, 3 days may be enough to get in shape, while others may need 5, 7 days or even a month. The most important condition for this dietary method is frequent consumption of food in small portions.

A simple and easy diet: eat often, but not enough

Nutritionists advise that the volume of food consumed at a time should fit in the palm of the person eating it. Thus, the food will satiate and provide the body with the necessary nutrients, but the stomach will not be overloaded, and the metabolism will quickly normalize. Taking this into account, the daily diet should be divided into 4 - 5 meals and consist of first and second breakfast, light lunch, afternoon snack and dinner.

Products can be boiled, stewed and baked, which opens up great possibilities for culinary imagination. Without performing any physical activity, this diet allows you to lose 2-3 kilograms per week.

The easiest diet: golden rules for effective weight loss

Taboo on salt or minimizing its use. By preventing the removal of fluid from the body, salt delays the weight loss process for a longer period. To add flavor to your dishes, you can add garlic or a drop of soy sauce.

You need to drink at least 1.5 liters of water per day
All cereals should be excluded from the diet, except buckwheat, oatmeal and pearl barley.
Due to the high calorie content, it is worth limiting the consumption of potatoes, grapes and bananas
Don't eliminate, but reduce your consumption of eggs and dairy products
Forget about fatty foods that cause appetite
There is wholemeal rye bread
The last meal should be no later than 19-00

The diet is easy and effective: menu for 3 days

1st day

Breakfast: 100 grams of boiled chicken or lean beef, 100 grams of buckwheat porridge without salt, green tea without sugar
Lunch: orange or apple, kiwi
Dinner: 150 grams of boiled low-fat fish with vegetables
Afternoon snack: 200 grams of yogurt
Dinner: 150 grams of cottage cheese

2nd day

Breakfast: 100 grams of oatmeal, 30 grams of cheese, a slice of bread, tea with a spoon of honey
Lunch: half a banana, grapefruit
Dinner: vegetable soup, 50 grams of baked chicken or 100 grams of mussels
Afternoon snack: Cabbage and carrot salad with parsley, dill and olive oil
Dinner: 200 grams of kefir or 100 grams of cottage cheese

3rd day

Breakfast: quail egg, spinach, orange juice, dried apricots
Lunch: pear, plum, mineral water
Dinner: Soup made from zucchini, carrots and potatoes. Tomato salad. Cucumber and bell pepper
Afternoon snack: kefir with a piece of bread
Dinner: baked fish, stewed cabbage, green tea with a spoon of honey

You can stick to this diet for quite a long time, coming up with more and more new dishes every day.

“Magic” products you can’t live without

When going on a diet, any girl dreams of becoming slim and beautiful, but often the extra pounds disappear, taking with them all the beauty of hair, skin and nails. This occurs due to a lack of nutrients in the “losing weight” diet. To prevent this from happening, you should include in your diet foods containing the following components:

Bifidobacteria that improve the digestion process and cleanse the body of toxins and waste. Most of them are found in kefir and natural yoghurts.
Proteins are the most important building material in our body. The best sources of proteins are fish and seafood, poultry, beef and rabbit.
and vitamin C, contained in vegetables and fruits, allowing the absorption of animal protein. Vegetables must be stewed or steamed in a sealed container
Sulfur and silicon, ensuring the health and beauty of hair and nails. The source of these microelements is tomato juice, seaweed and various seafood

A light diet for a week or another number of days receives extremely positive reviews from both nutritionists and women on it. How else? After all, this technique has practically no contraindications, cleanses and heals the entire body.

You can learn more about the dangers of fasting and extreme mono diets by watching the following video.

Video on how to lose 3 kg in a week

Video about the easiest diet

Culinary community Li.Ru -

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Limitations, fatigue and bad mood are exactly what a person usually faces when losing weight. But this doesn't always happen. There are techniques that allow you to lose weight without fasting, easily and comfortably. Such diets are called light. They allow you to eat tasty, satisfying meals, without wasting time on preparing complex dishes, and at the same time lose weight. You will not be overcome by a constant feeling of hunger, so your mood will be excellent throughout the diet.

Content:

How to choose a diet

Easy weight loss is a relative concept. Some find it difficult to prepare individual dishes for themselves; they are willing to undereat just to avoid having to go into the kitchen one more time. Some people cannot stand hunger; they are ready to eat any food in order to feel full and satisfied. In the northern regions, there are problems with purchasing quality vegetables and fruits, and some cannot follow the prescribed menu due to financial problems.

This is why a simple and easy diet for one person can be difficult for another. When choosing a suitable technique, you first need to focus on your own taste habits, desires and capabilities.

Protein diet: the most satisfying

This diet is called light because following it does not cause a feeling of severe hunger, the menu is varied, interesting, and satisfying. It is allowed to use salt, various sauces, spices, but you should not abuse them. In large quantities, seasonings inhibit weight loss, retain water, and contribute to the appearance of edema.

Additional products:

low-fat kefir, cottage cheese;
grain bread, bran, crackers;
unsweetened fresh fruit;
chicken breast, lean fish;
herbs, seasonings, aromatic herbs;
rolled oats, buckwheat, pearl barley, millet.

The total amount of additional products should not exceed 1 kg per day. You can drink water, vegetable and unsweetened fruit juices, compotes, tea and coffee.

Sample menu for the day

It is advisable to eat porridge in the morning. All main meals should be accompanied by fresh vegetables or salads. The principle of constructing the menu is very simple, vegetables for salads and soups are selected at your discretion, only potatoes are limited.

Menu for the day

Breakfast: oatmeal porridge, 1 carrot
Lunch: zucchini pancakes, tea
Dinner: cabbage soup, fresh salad, 100 g boiled chicken, compote, a slice of bread
Afternoon snack: apple, natural yogurt
Dinner: stewed vegetables, herbs, 100 g baked or stewed fish
For the night: kefir

Light kefir diet

Light and healthy kefir diets allow you to lose weight very quickly. They have a huge number of variations, differ in duration, diet, and results. Dairy products contain protein and calcium; they will help restore the intestinal microflora, cleanse the organ, and improve its functioning.

The basis of the diet is low-fat kefir, up to 1%. It can sometimes be replaced with natural yogurt, fermented baked milk, cottage cheese up to 5%. Mono-diets involve the use of only dairy products. They are consumed for 1, 3, 5 or 7 days. Further weight loss can be dangerous. But there are mixed systems, for example, from Larisa Dolina.

Contraindications: pregnancy, gastrointestinal diseases.

Kefir diet option from Larisa Dolina

In a week of eating this way you can lose up to 5-7 kg. An important point is the exclusion of salt. From the very first days, the body will begin to get rid of excess water. Every day you need to consume 0.5 liters of kefir and an additional product. Every day he is his own. You need to eat in small portions, strictly before 18.00.

Additional products for the week

Monday: 400 g potatoes
Tuesday: 400 g cottage cheese
Wednesday: 0.5 kg fruit
Thursday: 0.5 kg chicken
Friday: 0.5 kg fruit
Saturday: 1.5 liters of water
Sunday: 0.5 kg of fruit or the same amount of vegetables

Important! On any kefir diet you need to drink at least 2 liters of water. The liquid will help cleanse the body and speed up weight loss.

Salt-free diet: varied and satisfying

The diet is easy because you don’t need to limit yourself in anything. You can eat absolutely any low-fat dishes, but without adding salt. As a result, the load on blood vessels, heart and liver is reduced, excess water leaves the body, and weight rapidly decreases. Fresh dishes fill you up well, and you rarely feel hungry. Weight loss is directly related to the strictness of the menu; it can range from 3 to 8 kg per month.

Prohibited products:

smoked meats, sausages, canned food;
any ready-made meals, semi-finished products;
confectionery, sugar;
alcoholic drinks;
pasta and other flour products.

The basis of the salt-free diet is vegetables, poultry and meat, fruits, fish and dairy products. Bread and cereals should be limited. Instead of salt, other spices are added to dishes: pepper, ginger, dried and fresh herbs. Salads, meat and fish dishes go well with lemon juice.

Sample menu for the day

To create a daily diet, you can adhere to standard nutrition principles: eat often and in small portions, drink water in between.

Breakfast: omelette, milk tea
Lunch: apple
Dinner: borscht with chicken, crouton
Afternoon snack: natural yogurt or cottage cheese
Dinner: baked fish, cabbage salad or other vegetables

If you need to lose weight quickly, then you can take the famous Japanese diet as a basis. With its help, it is easy to get rid of 7-8 kg in 2 weeks, but the diet is strict, the menu does not tolerate deviations.

Video: Elena Malysheva about the salt-free diet

Recipes for dietary dishes for weight loss that any housewife can prepare at home! Diet recipes for weight loss - it's simple and delicious!

Low calorie diet– the best way to lose weight without compromising your health. Unlike express methods aimed at rapid weight loss, the weight comes off slowly but steadily. At the same time, the body does not suffer from nutritional deficiencies and the person feels well. Most recipes leave out the salt and sugar, but the seasonings make up for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from dietary nutrition.

The principles of healthy eating force us to adhere to certain food preparation technologies. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, smoothies, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only add flavor, but also boost metabolism.

Vegetarian pumpkin soup

Finely chopped orange cubes, peeled, are thrown into boiling water. Boil for about 10 minutes, grind with a blender. Fans of spicy tastes add fine black pepper and half a glass of low-fat cream. Instead of pepper, many people throw in cinnamon and a spoonful of cheese.

Broccoli soup

Place an unpeeled large onion, 200 g of broccoli, carrots, celery root, and bay leaf in a liter of cold water. The head is removed from the finished broth, the mass is crushed until homogeneous, and sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather, it is better to prepare cold Spanish soup. Ingredients:

4 tomatoes;
2 cucumbers;
1 bell pepper;
sparkling water;
spoon of lemon juice;

The pepper is placed in the oven or kept over an open fire until blackened, then the top film is removed. The fleshy part is cut and placed in a blender bowl with tomatoes and cucumbers without skin. Pour 2 glasses of water, throw in the garlic and press the machine button. Add herbs, lemon juice, a spoonful of oil, pepper, and oregano to the whipped mixture. Served with rye crackers.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers are grated on a coarse grater, combined with dill, a sprig of mint or fresh basil, garlic, mixed with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast contains approximately 100 kcal. The dish requires 500 g. In the recipe:

onion, carrot, pepper - 1 piece each;
cheese – 50 g;
a glass of yogurt;
vegetable oil – 2 tablespoons;
egg.

Place chopped vegetables at the bottom of the multicooker bowl and sprinkle with chicken spices. Place fillet pieces on top. Pour in a mixture of fermented milk product and beaten egg, scatter the cheese evenly. Select the “Baking” program for 30 minutes. If the dish is prepared in the oven, bake at 180°C until a crust appears.

Stewed fish

Calorie content depends on the type of fish. The energy value of the dish varies between 110-150 kcal. The bottom of the frying pan is thickly covered with onion rings, pour a spoonful of oil and turn on the heat. Place a layer of tomato mugs on top, cover the dish with a lid, and simmer the contents for 5 minutes. Then lay out the fish, which has been marinated in oil, lemon juice, and spices for 60-30 minutes. Simmer for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

There are 130 kcal in a protein dish. Products: 1 fish, 2 l. yogurt, orange, spices. To prevent the juicy fish from turning dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, and deep cuts are made on the sides every 5 cm.

Zest a small orange and squeeze out the juice. Prepare the dressing: mix yogurt with squeezed garlic, citrus peel, pepper, and juice. Then generously coat with sauce, seal hermetically in foil, and place in the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Calorie content – 350 kcal in 2 servings. Place 250 pieces of meat in cold water and skim off the foam after boiling. Boil for 1 hour with parsley root and carrots. 10 minutes before readiness add bay leaf, garlic, and seasonings. Eaten hot or cold with vegetables or celery plakia.

Vegetable dishes

Plakia recipe. Calorie content - 130 kcal/100 g.

200 celery root;
large onion;
2 liters each vegetable oil, lemon juice.

Peeled roots and onions are cut and placed in layers in a bowl. Season with oil, pour boiling water with lemon so that the liquid covers the vegetables. Simmer until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

flour – 50 g
milk – 300 ml;
cheese – 150 g;
eggs – 2 pieces;
white pepper and a pinch of nutmeg.

Melt a spoonful of butter in a frying pan and mix with flour. After 2 minutes, pour in the milk. The mixture is kept on fire until thickened. While the sauce is cooling, cut the zucchini into strips.

Add eggs, seasonings, and half the amount of cheese to the cooled milk-flour mixture. Place 6 vegetable plates overlapping on the bottom and pour a spoonful of sauce on top. The zucchini is laid in layers until the slicing is finished. Sprinkle cheese on top and place in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie dish (90 kcal) you will need:

1 zucchini, pepper, eggplant;
4 medium tomatoes;
onion and garlic;
a couple of tablespoons of sunflower oil.

Vegetables are cut into circles, alternately placed in a frying pan. The onions and peppers are simmered in a frying pan, and 1 chopped tomato is added at the end. Cover the vegetables with the mass, pour in half a glass of water, and put in the oven for an hour.

What to prepare for tea

Cottage cheese casserole perfectly satisfies hunger and speeds up metabolism. Calorie content - 95 kcal/100g.

cottage cheese 1% - 200 g;
a spoonful of bran and yogurt;
1 egg and 1 apple;
a pinch of vanillin or cinnamon.

Add the remaining ingredients to the mashed mass, knead, fill the mold, and bake over medium heat for 45 minutes.

Chocolate cheesecake

The dessert contains only 95 kcal. Take:

15 g agar-agar or gelatin;
2 full spoons of cocoa and honey;
400 g village cottage cheese;
100 ml low-fat milk.

The gelling agent is poured with water and left to swell. Then the container is placed on the fire, milk is poured in, heated until completely dissolved, and cooled. Beat the cottage cheese with a mixer, pour in gelatin in a thin stream in portions. In the process, cocoa, honey, and vanillin are added. The liquid mass is poured into a springform pan and placed in the refrigerator. After hardening, decorate with fresh berries.

Fat burning cocktail recipes

Choose from 6 recipes. The ingredients are taken per glass of liquid.

Kefir + half a spoon of cinnamon and ginger, a pinch of hot pepper.
Kiwi + 2 slices of lemon, mint.
Mint leaves + 7 parsley branches.
Apple + ¼ lemon + 50 g zucchini + 2 cm ginger root + cucumber + celery stalk.
Yogurt + ½ grapefruit + 4 large slices of pineapple + 30 g raw pumpkin seeds.
Apple cider vinegar + spoon of honey, cinnamon stick.

Preparation technology: the ingredients are thrown into a glass of a blender and whipped. Fasting days are spent on smoothies, and cocktails are consumed instead of snacks. Fiber and liquid fill the stomach and create a feeling of fullness.

What's your favorite diet recipe?