Low-calorie meals. Fast weight loss recipes from simple products

The problem of excess weight, or more correctly, excess fat, worries many people. Those, who dreams of a slim body, are ready to make any sacrifices for the sake of a dream figure: "Sit" on some cucumbers, or buckwheat, or kefir, and sometimes they go hungry. Such eating behavior doom themselves to feeling unwell, disgusting mood, constant hunger and, most paradoxically, even more weight gain after the end of the diet. So what do you do? How to lose weight?

The secret of successful, psychologically comfortable weight loss, which will not give a quick, but guaranteed result of weight loss and retention, is very simple: you need to spend more calories than you consume. Everything. No magic pills, ointments, patches, etc. Only low-calorie weight loss meals from simple products that will help control the energy value of food consumed in order to avoid a surplus.

100% effective slimming formula

So, three main steps for successful weight loss by counting calories:

• Find out your baseline metabolic rate
  The popular and most optimal formulas for calculating Muffin-Geor or Harris-Benedict will help with this. Fortunately, in the modern world there is no need to make complex calculations - you can find many online calculators on the net that calculate the basal metabolic rate according to these formulas automatically. The result obtained is the base level of metabolism or the daily requirement of the body for energy, calories, which are necessary to maintain the current weight. Each has its own. And do not be afraid if the norm turns out to be much more than those 1200 Qc, which everyone losing weight is afraid to surpass.
• Reduce the number of calories consumed
  To reduce is not to reduce in 2 times! For comfortable weight loss, it is enough to subtract everything from the calculated daily allowance 15-20%. For example, if your base metabolic rate is 2000 Kk, then for a gradual weight loss, it will be enough to consume about 1700 Kk. Low-calorie slimming meals made from simple foods will help you avoid hunger. you need to eat from 3 before 5 once a day in portions 200-300 g.It is very important not to go to extremes and not to sharply reduce the calorie content of the diet by 2 times. The body will turn on the economy mode and begin to lower the metabolic rate, not burning fat, but muscle. As a result, instead of a slender figure, at best, you can get a flabby thin body, at worst - from constant hunger to break loose and gain a dozen kilograms from above, in addition to those dropped.

• Move more
  As you know, any physical activity burns calories. However, it is fair to say that you can only lose weight through nutrition, without training. But with the help of physical activity, this process is accelerated, and the body after losing weight will be more fit. Therefore, it is recommended that you engage in exactly the type of exercise that gives pleasure: swimming, outdoor games, dancing, aerobics or cycling. Remember that workouts - do not give the green light for uncontrolled eating of buns. Even while exercising 7 days a week, you can gain excess fat if you spend less energy than calories eaten.

It is the skillful combination of low-calorie meals from the simplest products with any physical activity (interesting and feasible for a particular person) that will provide not only effective, but also psychologically comfortable weight loss.

Mental comfort is extremely important, because minimizing the likelihood of breakdowns and jamming is the guarantor of a lasting result.

That's the whole secret formula for success. Just. It is logical. Comfortable. Safe for health. Suitable for absolutely everyone. Works flawlessly.

Simple rules for low-calorie eating

1. Simple products... The simpler (more natural) the product, the more benefits and fewer calories it contains. This rule debunks the myth that proper nutrition is more expensive for the wallet. You don't have to eat salads with arugula, avocado and tiger prawns. Everyone can create a menu based on their budget. The main thing is to try to the maximum replace industrial products with natural analogues. For example, instead of sausages and sausages, it is better to eat clean meat, especially chicken. Instead of sweets - fruits and dried fruits, etc.
2. Simple dishes... The simpler a dish is in its composition, the easier and faster it is absorbed. Olivier salad and mushroom chops under a cheese topped are not the best idea for dinner. Simple meals are suitable for weight loss... For example: chicken with buckwheat porridge, salad from fresh or boiled vegetables, etc. Another nice bonus is that simple dishes take less time to prepare than complex culinary masterpieces.
3. Only the lazy does not know about the dangers of fried food for health and shape. In the fight for a slim body it is necessary to limit oil consumption, which is high in calories and replaces frying as much as possible with alternative cooking methods. Boiled, stewed or oven-baked dishes not only retain more useful properties of products, but also less high-calorie.
4. Minimum salt and spices from the supermarket... The limitation of salt and synthetic spices is due to a number of reasons: they not only retain excess fluid in the body, but also dull the feeling of fullness, stimulate appetite.

Most Popular Low-Calorie Foods

What to eat to remove fat? What to make low-calorie weight loss meals from? From the simple products listed below, you can easily create a varied menu.

• The basis of a low-calorie menu should be vegetables. in any form, since it is these products, especially green species (zucchini, cucumbers, cabbage, etc.) that have a minimum energy value. It is recommended to use vegetables in the form of a salad or a side dish for meat, fish at each meal, so that in general the total weight of vegetables eaten is about half of the total daily diet.
• Much has been written about the importance of protein, it is not only an important building block for the body, but also a great way to get enough for a long period of time. 200-300 d of lean meat products or fish per day will not harm the figure in any way. It is better to give preference to egg white, fish, seafood or lean meats (chicken, quail, turkey, rabbit, veal, offal.). Another source of protein is dairy products. Cottage cheese, yogurt, kefir, cheeses such as tofu, feta cheese are perfect as a snack or light dinner.

• Cereals (especially brown rice, buckwheat and oatmeal) are a source of useful carbohydrateswhich saturate the body with energy, give strength throughout the day. You should not give up healthy carbohydrates, 100-150 g of porridge in the morning and at lunch will give the body a reserve of energy until the end of the day.
• Fruit can be an alternative to other common desserts... It is better to give preference to citrus fruits as the least high-calorie, and eat bananas and grapes with caution so as not to exceed the calorie norm.

By using these simple, low-calorie foods to prepare a wide variety of meals, you can achieve excellent weight loss results and a varied and balanced diet.

Important to remember! Fruit, contrary to popular belief, cannot be eaten in large quantities. They contain fructose (sugar) and are relatively high in calories.

Low-calorie weight loss meals: breakfast, snacks

Breakfast and snacks are those meals that, for the most part, involve minimal time and effort. Of course, you can have breakfast with cottage cheese with raisins or oatmeal, have a snack with a banana or an apple. But sometimes you want to eat something more solid, but not high-calorie. The following ideas will come to the rescue:

• Oatmeal pancakes... Calorie content 100 r about 160 Kk. Grind a glass of oatmeal in a coffee grinder or blender to flour. Introduce 200 ml of kefir and 2 chicken eggs. From the resulting mixture, you can fry pancakes-pancakes in a pan with a special non-stick coating.
• Chicken Sandwich... Calorie content 100 r about 110 Kk. Use cereal loaves instead of bread. 100 g chicken fillet cut into small pieces and put in a pan, do not use oil. 2-3 Art. l. add kefir to chicken, salt and simmer for about 10 min. Put a leaf of lettuce on the loaf, then the chicken, garnish with herbs.

• Shawarma dietary... Calorie content 100 r about 110 Kk. Cut the cucumber into strips, the tomato, sweet bell pepper and 60g of boiled chicken fillet cut into slices. Put lettuce leaves on pita bread, add chopped vegetables and meat, wrap in a roll.
• Protein toast with ginger... Calorie content 100 r order 85-90 Kk. Separate the white of two eggs, beat with a fork and fry the protein pancake in a non-stick pan. Put herbs to taste on a whole grain loaf, top with a protein pancake and a few slices of ginger.
• Eggplant snack... Calorie content 100 r about 70 Kk. Cut the eggplant and tomato into slices. Put the eggplants on a baking sheet, salt, add a tomato circle on top. Bake for about half an hour minutes, until the eggplant is done. Before serving, you can top with sour cream and garlic or lightly grind with grated cheese.

All of the following low-calorie weight loss recipes are prepared from the simplest foods.that can be found in every refrigerator. Easy to prepare, such culinary delicacies are subject to even novice housewives.

Low-calorie slimming dishes: lunch, dinner.

For lunch or dinner, many are used to eating first courses. Good news for losing weight - most popular first courses are low in caloriessince consist of water.

Average calorie content of soups, borscht, cabbage soup, traditional for our cuisine, etc. up to 50-100 Kk on 100 g, so at lunchtime you can safely pamper yourself with a portion of a hot first course.

The only caveat is to control the amount of bread consumed, which many eat in large quantities in a bite with soup. If it's difficult to give up bread, you can limit yourself 1-2 small pieces.

What other low-calorie weight loss meals can be made for lunch or dinner from the simple foods available to everyone? In addition to the traditional "boiled chicken + buckwheat" and "baked fish + rice", you can pamper yourself with the following recipes.

• Lazy stuffed cabbage... Calorie content 100 r order 110 Kk. Finely chop the white cabbage, add to the minced chicken in the proportion 1:2... Introduce chicken egg and boiled rice 0,5 glasses. Form patties and place in a baking dish. Grind the carrots and sprinkle over the lazy cabbage rolls. Pour over a glass of tomato. Bake in the oven or simmer 30 min.
• Mushroom casserole... Calorie content 100 r order 120 Kk. Any mushrooms 300-400 boil 5 min in salted water. Then remove, dry and chop finely, put in a mold.Add pre-chopped onion head, herbs to taste. 2 Beat chicken eggs with a whisk and pour over the mushrooms. Bake about 30 min.

• Steamed fish cakes... Calorie content 100 r order 90 Kk. For cooking you need 300 g fillet of any fish to taste and 1 mince a small onion. Add to 1 Art. l. bran and 1 chicken egg, mix all ingredients thoroughly. Leave the minced meat for minutes20so that the bran is soaked and swollen. Form patties, steam or simmer 15-20 min.
• Ratatouille... The calorie content of this popular vegetable dish is 40 Kk on 100 d. For cooking, you must take an equal amount of eggplant, zucchini and a few tomatoes. Cut everything into slices, sprinkle the eggplant slices with salt and leave on 10-15 min so that the salt draws out the excess bitterness. Rinse the eggplant under running water and dry. In the form, alternately lay out circles of zucchini, tomato, eggplant and pour over the sauce. For the sauce, grind in a blender 1 tomato, greens, ½ onions and 1 tsp olive oil. Bake 35-40 min.
• Stuffed pepper... Calorie content of the dish is about 120 Kk on 100 d. For stuffing, you can use chicken or turkey. Chop the fillet into small pieces, add a spoonful of sour cream, spices, onion and garlic to taste. Cut the pepper lengthwise into two halves, remove the core and seeds, stuff with meat. Bake in the oven for about 25-30 min. After half an hour, get it out, grind the pepper with grated cheese and send it back to the oven for 10-15 min.

These simple weight loss recipes can be easily made with other low calorie foods. You can safely replace chicken with fish or mushrooms, vary the composition of vegetables and get new dietary solutions each time.

Sweets: to eat or not to eat?

Is it possible to prepare sweet, low-calorie slimming dishes? Even desserts can be made from simple low-calorie foods! Of course, it is impossible to recreate a sponge cake with butter cream, but mousses, jellies and casseroles are quite. For instance:

• Cottage cheese casserole with apple... Calorie content 100 r order 130 Kk. 400 g low-fat cottage cheese and 2 Art. l. connect decoys with 1 egg. The apple must be finely chopped or chopped on a grater, added to the curd mixture. The apple can be substituted with other berries or fruits to taste. Put the resulting mass in a mold and bake 35 min.
• Creamy jelly... Calorie content 100 r order 90-100 Kk. Dilute the jelly from the bag according to the instructions, only use water on 30-40% is less than the specified one (for example, instead of 400 ml pour 250 ml of water). Add jelly to yoghurt or low-fat sour cream, mix well and leave in a cool place until it solidifies. You can also add fruits to the creamy jelly to taste.

• Striped mousse... Calorie content 100 r order 80 Kk. Needed by 100 d fruits or berries of different colors. For example: yellow apricot or banana, red cherry or strawberry, green kiwi or gooseberry, etc. Grind each fruit in a blender with 1 a spoonful of sour cream. Separately, without mixing, lay out in layers in a bowl or glass, refrigerate on 30 min. You can add a little gelatin to the sour cream.

As you can see, indulging yourself with sweets from dietary products is not at all difficult. Guided by the described rules of low-calorie nutrition, you can eat tasty and varied food without prejudice to your well-being and mood, you just have to connect your imagination. And if the latter is difficult, then fortunately the topic of low-calorie slimming dishes is generally one of the most popular on women's websites and forums.

It is impossible to list all the variety of recipes, each housewife is free to vary the qualitative and quantitative composition of the ingredients to her taste. The main thing is to follow the general rules of nutrition on a low-calorie diet. and the result in the mirror will definitely please.

Love yourself and you will always be beautiful, lovely women! What simple meals do you cook for quick weight loss? Share your review for others!

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