Proper nutrition for weight loss: how to eat to lose weight, a healthy menu for every day from a nutritionist, principles and basics for losing weight at home, what is PP, how to start eating healthy

02/01/2018 Healthy nutrition

Often people cannot afford to visit gyms or the services of professional trainers and nutritionists who create the right nutrition and training program. Lack of time to occupy yourself leaves no hope. But don’t think that overcoming the weight loss stage is too difficult. If you decide to take on this task and begin your journey of change, you will do great at home.

How to prepare yourself for the transition to proper nutrition for weight loss at home?

Be prepared for difficulties. Changing life habits is not easy for anyone. It will be difficult at first, you will not know many things and intuitively find effective methods for yourself. Be willing to change. Sometimes it is very difficult to accept new stages in life, but you need to realize that changes are for the better. Don't overestimate your strength. You need to analyze the level of your physical and moral readiness. If you understand that you won’t be able to exercise every day or completely give up your usual food, then don’t act out of your hand. You need to step by step lead your body to a new life.

Find support. Walking alone along an unknown road is incredibly difficult. You don’t have to encourage your friends to eat healthy (if you are interested in their health, then promoting a healthy lifestyle will not be superfluous). But, it’s better to find books on healthy eating, subscribe to public pages on social networks with the proper topics, and start watching videos of sports bloggers talking about all the secrets of creating your body. And also don’t forget to get new information about losing weight and a healthy lifestyle, which can easily be found on our website.

Where to start switching to proper nutrition for weight loss at home?

Carry out a general cleaning of the kitchen. Analyze all your food supplies. How many of them contain food containing sugar, dyes, simple carbohydrates and harmful chemicals? If you find this, throw it away. It's a pity to throw it away? Give it to charity or take it to relatives, just don’t put this crap in your stomach anymore.

Make a list of products that must be present in your diet. For your convenience, we have already compiled this list.

Learn to eat often, but in small portions. This is an extremely important step to start losing weight. If you previously ate 2-3 times a day, then your metabolism was in a sleepy state. To wake it up and make it work in the fat burning mode you need, you will have to work hard on changing your habits. Now you need to eat about 5-6 times a day!

What we must not forget

Regardless of diet, not everyone can achieve and maintain a quick weight loss effect. Why does this happen? It would seem that a person eats only those foods that are prescribed, but the kilograms still do not go away. Diet is an opportunity to quickly lose weight, which does not always have a beneficial effect on the general condition of the body.

You can afford it if you have no problems with:

Gastrointestinal tract,
cardiovascular system,
blood pressure,
kidneys,
liver.

Each rapid weight loss involves the consumption of certain foods, which together should give an effective result and reduce the number of kilograms. But before choosing a diet, you need to remember a few dietary rules.

Rule #1

Every day you need to create a detailed menu. This rule applies to those techniques that involve eating a variety of foods. During strict but effective mono-diets, this rule does not work. In your daily diet, you need to calculate not only the amount of necessary products, but also their calorie content in the prepared dish. Calorie tables will help you quickly calculate the energy value of a dish.

Rule #2

Effective shedding of extra pounds is not possible without sufficient fluid intake. Every day the body should receive up to 2 liters of clean still water. At the same time, it is advisable to start every morning with a glass of water with lemon. Lemon juice helps improve the digestive process, quickly speeds up metabolism, and increases the body's protective function.

It is important! You can drink water only 2 hours after the main meal. Gastric juice should remain concentrated and not diluted.

Rule #3

For a quick effect to occur, meals must be fractional. Throughout the day, the entire amount of acceptable food should be divided into 5-6 meals, since it will be easier for the stomach to process food in small quantities several times a day. With protein diets, it is better to organize the evening meal in the form of fermented milk products, and not in the form of boiled meat and chicken eggs. Meat and eggs take longer to be processed by the body than low-fat kefir, yogurt or cottage cheese.

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Rule #4

We must not forget about vitamins. Of course, everyone wants to quickly and effectively lose extra pounds, but not everyone thinks about the consequences of such a strict regime. The menu should include vitamin complexes, especially when the diet consists of 1 or 2 food products.

It is important! Losing weight without vitamins is fraught with weakened immunity, problems with skin, hair, and nails. In general, the body's protective functions are noticeably reduced.

Rule #5

Movement is life! Regular physical activity will help you lose weight quickly and not gain back the lost kilos. Every morning you need to start with a set of effective exercises. 2-3 times a week you need to conduct 2-hour active fitness classes, running, aerobics, roller skating or swimming. You can’t sit on the couch, you need to actively move around all day. Simple house cleaning can be an effective replacement for morning exercises!

Sources of complex carbohydrates

millet
;
buckwheat
;
brown
(brown)
rice
;
oatmeal
(long cooking);
quinoa
;
bulgur
;
durum wheat pasta
;
whole peas
(from which protein is obtained);
chickpeas
);
beans
(from which protein is obtained);
green lentils
(from which protein is obtained).

Diet for weight loss

Products in the basics of proper nutrition for weight loss are divided into several groups. Classification depends on their content and effect on the body. In general, a fractional diet of proper nutrition for weight loss should include:

What not to do

The very first thing that is advised to give up the basics of proper nutrition for weight loss is chocolate and other sweets. After eating them, after 1-2 hours you want to eat again. Other prohibited foods for PP:

alcohol;
fried in oil;
smoked meats;
salty;
fat meat;
mayonnaise;
ketchup and sauces;
dried fish;
crackers;
chips;
sausages, sausage, ham;
bouillon cubes;
dairy products with sugar - yoghurts, sweet curds;
soda, sweet drinks;
sugar;
pasta;
canned food;
semi-finished products;
juices in boxes;
coffee.

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Be sure to include vegetables and fruits in the diet. The latter will help you replace your usual sweets. It is better to exclude bananas and grapes from your diet - they are too high in calories. Apples, citrus fruits, and pears, on the contrary, have low energy value and perfectly satisfy hunger. In addition to fruits and vegetables, there are other permitted foods with proper nutrition:

low-fat cheese;
eggs, preferably white;
durum wheat pasta;
buckwheat;
rice;
oat groats;
wholemeal bread;
berries, fresh or frozen;
lean meats and fish;
milk and fermented milk products with a low-fat base - kefir, natural yoghurts, cottage cheese;
oils – butter, olive, rapeseed;
honey.

Sources of fiber

fresh herbs
(parsley, cilantro, dill, basil);
cabbages
(white cabbage, red cabbage, cauliflower, Brussels sprouts, Savoy cabbage, broccoli, kohlrabi);
salad
(leaf, watercress, iceberg, romaine, lettuce, Chinese cabbage);
bulbous
(onions - white and red, shallots, leeks, garlic);
root vegetables
(carrots, radishes, radishes, daikon, turnips, beets, celery, parsnips, rutabaga, horseradish);
nightshades
(tomatoes, peppers, eggplant);
pumpkin
(pumpkin, squash, zucchini, cucumber), including sweet (watermelon, melon);
dessert vegetables
(artichoke, asparagus, rhubarb);
seaweed
(nori);
pome fruits
(apples, pears, quince);
stone fruits
(apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
berries
(raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, lingonberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
tropical and subtropical fruits
(kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, figs, grapes, mulberry, pomegranate, date, olive);
citrus fruits
(orange, lemon, grapefruit, lime, tangerine).

Sources of fats

unrefined oils
(sunflower, olive, flaxseed);
dried unroasted nuts
(almonds, cashews, hazelnuts, walnuts, pine);
avocado
.

Protein sources

eggs
;
chicken fillet, turkey fillet
;
lean meats
;
white fish
(pollock, sea bass, dorado, hake, perch);
red fish
(tuna, salmon, trout, pink salmon) + source of fish oil and omega 3);
seafood
(shrimp, squid, mussels);
milk
(try to choose milk with a shelf life of up to 7-10 days);
fermented milk products
from whole milk (natural yogurt, cottage cheese, kefir products);
low carb protein powders
.

How it works?

By eating more than 3 times a day, you protect yourself from overeating. After all, by skipping some meals during the day, we will be quite hungry in the evening and when we come home, we will pounce on everything that is in the kitchen. Why this hello is not worth mentioning. But in addition to excess weight, health problems arise, since your body simply physically cannot cope with the load of digesting large amounts of food after a fasting day.

Also, you always remain full. The feeling of hunger simply has nowhere to come from, because you eat every 3 hours. Thus, the body is always at work and digesting food, it does not allow the metabolic process to stop, and at the same time you do not think about snacking on junk food.

By eating small portions, but often, you reduce your stomach. This process is simply necessary to get satiation from less food. However, the narrowing of the stomach does not occur immediately, and if you have been eating chaotically for a long time and do not control portion sizes, then you will have to take some time to get used to the new amount of food.

Strict diet for quick weight loss at home

One of the best diets that helps you lose about 3 kg per day is a strict express diet, also called a jockey diet.

It includes the following products:

Day 1: Eat chicken baked in foil (minus the skin). Divide the portion among all meals.
Day 2: piece of hole. veal (300g) divided into 3 meals.
Day 3: You can only drink coffee without sugar.

All products except those listed are prohibited for consumption on a strict diet. This method of losing weight is considered very effective, but many note that dizziness is sometimes observed at the end of the third day.

Drink water!

This is the basic rule of losing weight. Without water, your body works at half capacity. Think about it, your body is 75 percent fluid. And this is a lot. But how does your body feel when it doesn’t get even a liter a day? For him, this is stress, leading to the appearance of cellulite, stretch marks, weight gain, problems with the nervous system, headaches and poor heart function!

5 glasses of water can radically change your life! Just start drinking a glass of water before breakfast, then another before lunch. Take a bottle of mineral water with you to work, school and walks and drink in small sips throughout the day. Yes, at first it will not be easy to get used to drinking often, but soon you will realize that without water you are no longer comfortable and thirsty.

Simple weight loss options

If we talk about simple but effective diets, we can cite several mono-diets as examples. True, this has its drawbacks. Firstly, the lack of variety in dishes and a meager list of products (often one product is used) leads to a lack of supply of normal amounts of vitamins and microelements. Secondly, after an incorrect exit, there is a high probability of quickly regaining the lost weight. A quick and effective mono-diet should be used only with the permission of a doctor, especially if you have diseases of the cardiovascular system and gastrointestinal tract.

Buckwheat diet

A strict buckwheat diet allows you to lose up to 10 kilograms in a week, depending on your existing excess weight. The preparation of buckwheat is special - buckwheat is not boiled, but steamed. The result is a not-so-tasty dish that not everyone can eat, but one that promotes weight loss.

The best diet for quick weight loss at home should follow the following rules:

Rinse a glass of cereal and pour 2 cups of boiling water. Leave to steam until the grains are completely swollen - usually this is done in the evening. It is forbidden to add salt or spices to buckwheat. Only a tablespoon of high-quality soy sauce is allowed per glass of cereal.
The resulting amount of buckwheat is eaten during the day, divided into 4-5 meals - every 3-4 hours, more about this in the article about fractional meals.
The latest meal to lose weight is no later than 5 hours before bedtime.
Half an hour before the meal, drink a glass of water. 40 minutes after - another glass of clean water.
The minimum daily fluid intake is 2 liters.
You are allowed to drink water, tea without sugar and milk (preferably weak), you can replace it with green tea.

This fast and effective diet for losing weight helps cleanse the body and remove toxins - this is the reason for eliminating a large number of kilograms. Such nutrition for quick and effective weight loss is allowed to be repeated no more than once every six months, since such consumption of buckwheat often leads to the development of a malfunction in the functioning of some body systems (with the right approach this will not happen). Excessive abuse of the buckwheat diet provokes gastrointestinal diseases.

Detailed description in the article buckwheat diet.

Kefir-cucumber diet

A good diet that helps you lose weight is based on the consumption of kefir and cucumbers. It is quite easy to use, since the feeling of hunger is not everywhere. Every day you are allowed to consume no more than 1.5 liters of low-fat kefir (up to 1.5%) and 1.5 kg of cucumbers. The duration of the diet is no more than 5-6 days. During this time, you can lose 4 kilograms, and those with significant excess weight can lose up to 7 kilograms.

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The advantages of the presented diet for weight loss are:

availability of products;
their attractiveness to the majority;
regular bowel cleansing;
absence of edema.

Moreover, if after the end of the specified period you do not immediately rush to smoked meats, baked goods, fat content and sweets, the weight can be maintained.

A detailed description in the article kefir-cucumber diet.

Kefir diet

A popular, effective and fast diet is kefir. It allows you not only to lose weight, but also to cleanse your body of waste and toxins. It is quite difficult to withstand, since you are allowed to drink no more than 1.5 liters of kefir daily, which can be high in fat content. No more foods are included in the diet. The proven kefir diet allows you to lose 5 kilograms in a week.

Nutritionists warn that along with harmful substances, beneficial substances begin to be eliminated after 4-5 days. Therefore, the maximum allowed time is no more than 3 days. You can repeat “unloading” no more than once a month - this is the time that allows you to keep your body “clean” and also prevent excess weight gain.

A detailed description in the article kefir diet.

How many calories should you eat per day?

There may not be a clear answer to this question for everyone. Each person leads a different lifestyle and has their own parameters. To calculate your exact daily calorie intake, use our calorie calculator, which will give you all the information in a couple of minutes. However, the calorie intake per day is the number you should consume to maintain your weight, but you are planning to lose weight! Therefore, you will have to cut the number of calories from the resulting figure.

This should be done gradually so as not to cause shock to the body. For example, if your calorie intake is 1900, then start cutting out 20-30 calories daily until you reach 1500. This way, your weight will drop slowly but effectively, without the risk of it coming back after a sharp reduction in calories.

Simple but effective diets for quick weight loss

If you want to overcome excess weight using an express diet for quick weight loss, nutritionists recommend first consulting a doctor. A visit to the doctor includes an examination, tests, measurement of body parameters and prescription of a diet. This way you will insure yourself against risky consequences (gastritis, depression, headaches, decreased immunity) that can arise from thoughtless methods of losing weight.

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Nutritionists who have invented new effective diets promise that the result will be visible after three days. During this time, you must adhere to a number of rules prescribed in the system. Only strict adherence to the recipe guarantees getting rid of the hated centimeters on the body. If you couldn’t stand it and broke down, then the diet needs to be started again.

Buckwheat mono-diet for 3 days

This diet involves eating only buckwheat, and this diet is notable for its low carbohydrate content. For it, you should choose unrefined cereal with a whole grain kernel, since the shell contains the optimal amount of B vitamins. To prevent the porridge from losing useful elements when cooking, nutritionists advise soaking it overnight in cold water. In six hours it will be saturated with liquid and will have the appearance and taste of boiled cereal. Thanks to eating one buckwheat for just three to five days, it is possible not only to normalize weight, but also to experience other pleasant bonuses:

buckwheat porridge dissolves vascular fatty plaques;
a powerful cleansing effect occurs;
buckwheat provides long-term and light saturation;
Due to its high copper content, eating buckwheat has an excellent effect on hair, skin and nails.

Egg 5 kg in 5 days

The basis of this diet is chicken eggs, because they consist of easily digestible protein. It is recommended to include fresh vegetables, fruits, and citrus fruits in the diet. Due to the lack of the required amount of carbohydrates and fats, such a diet cannot be called balanced. The diet is designed for three doses per day:

Breakfast: three eggs of the second category, one grapefruit.
Lunch: apple, grapes, pear - in any quantity.
Dinner: boiled chicken breast (200 gr.).

Kefir for 7 days

The diet from Larisa Dolina has been popular for ten years. Thanks to her, many overweight people have lost weight. The diet is designed for 7 calendar days, during which it is recommended to drink 2 liters of kefir. During this period, you should forget about sweets, baked goods and those foods that contribute to the appearance of extra pounds. Eating boiled chicken and vegetables is encouraged, but these products are allowed only until five in the evening. The negative side of the diet is that when you return to your everyday lifestyle, the kilograms may return again.

Protein for 2 weeks

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Having heard about such a diet, many assume that it is a diet of only meat, but this is not so. This way to lose weight involves foods containing protein: meat, beans, peas. Many nutritionists argue that a protein diet is severe stress for the digestive system, because it receives proteins and fats and is completely deprived of complex carbohydrates. This nutrition gives an instant effect: in 2 weeks it is easy to achieve a minus 10 kg. This result is not long-term and is dangerous to health. A protein diet can lead to the following negative changes in the body:

impaired renal function;
joint destruction;
problems with the nervous system;
muscle weakness.

Low-calorie for 20 kg per month

It is possible to lose such weight if the mark on the scale reaches 110-150 kg. A low-calorie diet, in which it is easy to lose 20 kg in a month, involves eating unprocessed thermally processed vegetables, herbs and fruits. During this time, it is not recommended to eat cooked food. It is especially good to adhere to such a diet in summer and autumn, but in winter it is also possible, because... There is a supply of seasonal products: winter varieties of white cabbage, beets, carrots, apples, pears.

These vegetables, and fruits, can be consumed in quantities that are comfortable for you in the form of salads and smoothies, whipped with a blender. It is very important for quick weight loss to eat large amounts of dill, parsley, spinach, lettuce, basil, and nettles. Once a day, it is recommended to make a green smoothie: your favorite fruits, whipped with a bunch of greens and water. With the help of a raw food diet, not only does the weight problem solve, but the entire body heals.

Elena Malysheva for 10 days

If you need to lose extra 5 kg, and you only have 10 days left, then use the diet developed by the popular TV presenter of health programs Elena Malysheva. This method is designed for 10 days. As a result of this diet, the body receives a complete set of carbohydrates and proteins for normal functioning. During this time, there is an alternation of protein and carbohydrate days. Protein daily diet:

Breakfast: boiled egg (1 pc.), bunch of dill, green salad (100 g).
One boiled chicken (800 g) without salt should be distributed throughout the rest of the day.
Drink two liters of water throughout the day.

A carbohydrate day consists of:

Salad with finely chopped raw vegetables: white cabbage (500 g), lemon juice, carrots (500 g), beets (500 g), .
Drinking water (at least 8 glasses per day).

Find out what a classic low-calorie diet is.

Avoid establishments

The first time you switch to a healthy lifestyle, it is better for you to eat at home. When you arrive at a restaurant, you can't be sure how much oil was used to prepare each dish or how many calories it contains. Be careful with coffee. Lattes with syrups and cocoa and marshmallows will not benefit you in the first steps of losing weight. Later, when your body gets used to the new lifestyle, you can afford to drink coffee drinks with additives and go to establishments a couple of times a week without the threat of gaining much weight. But at first it is better to choose the right diet for weight loss at home.

Men's nutrition for weight loss

Next, we propose to study proper nutrition for weight loss at home for men. Often representatives of the stronger sex suffer from excess weight, as they like to eat food in significant quantities and not entirely healthy.

Given their work schedule, it is quite difficult for them to eat properly, so they have to snack on fast food and other high-calorie foods. And even from this situation there is a way out; you can take healthy food with you for snacking, for example, fruits, nuts or prunes. Men need to forget about alcoholic drinks and smoking if they want to lose unnecessary pounds.

Every man should eat foods that promote testosterone production. This hormone is very important for their body and helps in weight loss. Eat chicken, turkey, crabs, shrimp, oysters. For a side dish you can prepare buckwheat, millet, pearl barley or crumbly brown rice. Cucumbers, cabbage, green peas, asparagus, celery and spinach should be present in the diet. Black currants, oranges, pomegranates, melon and apricots are very valuable for men.

According to the basics of a balanced diet, a person needs to drink 1.5 liters of clean water every day. Men should include low-fat kefir, cottage cheese, yogurt, fermented baked milk in their menu; these products improve the digestive system. Eat nuts, egg yolks, liver and beans to get zinc into your body. This valuable substance is necessary for the male reproductive system. It is also necessary to organize workouts aimed at burning fat and building muscle mass. Now you know how a man can lose weight at home.

How to save the result

Stabilization of the achieved result depends on proper weight loss. At the same time, you need to know how nutritionists speak about proper nutrition for weight loss. Experts support this method and recommend adhering to certain rules. Nutritionist advice is based on the following:

do not torture yourself with hunger strikes, they in most cases lead to weight gain;
weight should be lost in reasonable quantities, that is, 1 kg per week;
do not overeat;
reduce the calorie content of dishes using cooking technology;
walk, sports are very important in losing weight.

When using proper nutrition to lose weight quickly or gradually, you need to know how to maintain the results. When achieving slimness, there is a high probability of eating harmful ingredients, but this should not be done. Let's look at the rules that allow you to maintain weight:

Monitor your body weight, weigh yourself in the morning 2 times a week.
The diet should be rich in vitamins and microelements.
Lead an active lifestyle and play sports.
Drink at least 1.5 liters of water per day.
Sign up for swimming, take a contrast shower.
Avoid drinking alcoholic beverages.

There is no doubt that proper nutrition for weight loss is not a strict way to get rid of excess pounds at home. The diet is based on compliance with certain rules and features, which we discussed in detail in this article.

Prepare basic meals

Proper nutrition offers an incredible variety of interesting recipes for weight loss that can be prepared at home. But it’s better not to experiment at first and stick to the classics.

Yes, you may be bored of eating the same foods every day, but it will be easier to accustom yourself to discipline in nutrition later. You won’t have to stick to a monotonous diet for long, perhaps 2 weeks. This approach is carried out so that you are not tempted to add unnecessary things to the menu, and also teach you to feel moderation and understand how much you eat.

Recipes for proper nutrition for weight loss

In addition to using approved products, it is important to follow the basics of processing them at home. All recipes for proper nutrition for weight loss use three options for how to prepare dishes - boiling, stewing, baking or steaming. This way the food retains most of the nutrients it contains. In addition, without oil, carcinogens harmful to nutrition are not formed. If you use it, it is better to use olive oil.

What do they eat for breakfast

Cooking time: 50 minutes.
Number of servings: 5 persons.
Calorie content of the dish: 168 kcal.
Purpose: for tea / for dessert / for breakfast.
Cuisine: Russian.
Difficulty of preparation: easy.

According to the basics of proper nutrition for weight loss, you can allow yourself something sweeter in the morning, because you will have time to spend the calories you eat during the day. In addition, even healthy desserts can be healthy if they are prepared in a special way. For example, cottage cheese casserole. This healthy breakfast recipe is very simple and inexpensive, but the dish turns out tasty and nutritious.

Ingredients:

cottage cheese – 250 g;
semolina – 2 tbsp;
sweetener – 1 tbsp;
milk – 100 ml;
egg – 2 pcs.;
salt – 0.5 tsp.

Cooking method:

Pour milk over semolina and leave for 15 minutes.
Salt the eggs, add sweetener to them, and beat.
Combine the egg mass with the milk mixture, add the mashed cottage cheese.
Transfer the resulting mass into a greased form and place in the oven for 35 minutes, preheated to 180 degrees.
Cooking time: 30 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 117 kcal.
Purpose: for tea / for dessert / for breakfast.
Cuisine: Russian.
Difficulty of preparation: easy.

A baked apple is considered one of the healthy desserts in a healthy diet. If you are tired of eating this fruit in its pure form, then be sure to find out how to cook it in the oven. When baked, the apple is softer. To give it a sweet taste, it is supplemented with vanilla, powdered sugar, cinnamon or honey. In small quantities they will not affect the calorie content of the dessert base.

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Ingredients:

apple – 4 pcs.;
cinnamon - to taste;
honey – 4 tsp.

Cooking method:

Wash the apples thoroughly, cut out the core of each one so that the bottom of the fruit remains intact.
Place a spoonful of honey into each fruit, then sprinkle cinnamon on top.
Place in the oven for 20 minutes. The optimal temperature is 180 degrees.

What can you have for lunch?

Cooking time: 45 minutes.
Number of servings: 5 persons.
Calorie content of the dish: 30 kcal.
Purpose: for lunch/diet lunch.
Cuisine: Russian.
Difficulty of preparation: easy.

Lunch recipes are more filling. The best option is a soup, for example, a special Bonn soup for burning fat. Instructions on how to cook it include only vegetables. If you want a more satisfying dish, then simply use not very fatty meat broth instead of water. The fat-burning properties of the soup are due to its ingredients, which have a negative calorie content.

Ingredients:

cabbage - 1 fork;
onions – 6 pcs.;
water – 2.5 l;
bell pepper – 3 pcs.;
celery – 1 pc.;
tomato – 4 pcs.

Cooking method:

Wash all vegetables thoroughly and chop them in a convenient way.
Place the water in the pan on the fire.
After boiling, first add the cabbage and onions, cook for 10 minutes, then add the rest of the vegetables.
Simmer the dish until the ingredients are soft.

Cooking time: 2 hours.
Number of servings: 6 persons.
Calorie content of the dish: 107 kcal.
Purpose: for lunch/diet lunch.
Cuisine: Russian.
Difficulty of preparation: easy.

Another option for a lunch dish is meat with some kind of side dish. Beef with broccoli turns out very tasty. It is better to take meat in the form of fillet or minced meat - they are easier and faster to cook. In addition to broccoli, you will need carrots with onions and peppers. The result is not just meat with vegetables, but a very tasty goulash with gravy, so this dish can also be served with any cereal.

Ingredients:

onions – 2 pcs.;
carrots – 2 pcs.;
flour – 50 g;
ground black pepper, salt - to taste;
olive oil – 3 tbsp;
beef – 500 g;
broccoli – 300 g;
sweet pepper – 2 pcs.

Cooking method:

Rinse the beef, cut into small slices, place in a frying pan with oil, fry for a couple of minutes.
At this time, peel the onions and carrots, chop them finely, add to the meat, and cook until the vegetables are soft.
Sprinkle with flour and add water to cover the ingredients.
Simmer over low heat for about 1.5 hours.
15 minutes before the end, add chopped broccoli and pepper.

What to eat for dinner

Cooking time: 15 minutes.
Number of servings: 1 person.
Calorie content of the dish: 143 kcal.
Purpose: for dinner/diet dinner.
Cuisine: Russian.
Difficulty of preparation: easy.

The ideal dietary dinner for weight loss is a salad. There are many variations of this dish, so you can use a new recipe every day. Mushroom salad is very easy and quick to prepare. In addition to them, you only need a little lemon juice and vegetable oil for dressing. You can use any mushrooms. More often, fresh champignons are used.

Ingredients:

black pepper - to taste;
fresh mushrooms – 143 g;
vegetable oil – 10 g;
lemon juice - to taste.

Cooking method:

Wash the mushrooms, peel them, then boil them in slightly salted water for 5-7 minutes.
Then let them cool and chop finely.
Season with pepper, add oil and lemon juice, stir.

The following salad recipe is unusual in that it is based on negative-calorie vegetables. This means that the body spends more energy on digesting them than it receives. As a result, a calorie deficit is formed, due to which weight loss occurs. The salad itself is inexpensive and light, satisfies hunger for a long time. It consists only of fresh and juicy vegetables.

Ingredients:

parsley - to taste;
cabbage – 500 g;
celery – 4 stalks;
onion – 2 heads;
olive oil - a little for dressing;
lemon juice - to taste;
cucumber – 3 pcs.

Cooking method:

Wash the vegetables, then chop them randomly and mix.
Season with oil and lemon juice, add herbs, stir.