Chocolate is a magnificent invention in every sense that has delighted more than one generation of sweet tooths. But this delicacy also has one (but serious) drawback: high calorie content. This means that every time we break off even a small piece of aromatic tiles, we risk gaining a couple of extra pounds.
The energy value of dark chocolate is 546 Kcal per 100 g - this is about a quarter of the daily requirement. This means that everyone who watches their weight can afford only a small piece of their favorite treat. And some even have to give it up altogether... or look for dietary substitutes. Now there are many varieties of chocolate for diabetics or people on a diet. The energy value of such sweets is several times less than that of ordinary cocoa bean bars. First of all, this is achieved by avoiding fats and sugar - the main supplier of carbohydrates in foods.
Sweets during a diet: make your own
In pharmacies and even regular stores there is always a selection of “diet” sweets. True, they cost a lot. But low-calorie chocolate is easy to make at home. There are many ways; the simplest recipe is simply based on replacing sugar with fructose, a healthy sweetener that doesn’t provide too many calories. The energy value of such a delicacy will be only 142 Kcal per 100 g of product.
You will need:
- 100 g cocoa powder (1 pack);
- 4 g vanillin;
- 400 ml milk;
- 4 tsp honey;
- and a pinch of cinnamon.
Mix the bulk ingredients and pour cold milk into them in a thin stream. Stir to ensure there are no lumps left that could stick together when heated. Then bring to a boil in a water bath or low heat, stirring, and simmer for 5 - 10 minutes. When the chocolate mass becomes thick, like condensed milk, remove the pan from the heat, pour into molds (or just into a glass jar) and let the sweet dessert cool.
The lowest calorie dessert “Fruit kebab”
One hundred grams of this delicacy contains only thirty-two kilocalories. To prepare it, you need to have three varieties of berries and fruits, and you will also need special skewers.
Ingredients: one mango, one kiwi, several slices of melon, berries as desired.
The fruits are cut into equal pieces and strung one by one on skewers. To make the finished dish look interesting and unusual, a “bouquet” is made from it. To do this, fill a suitable container with dough or a piece of crusty bread, into which prepared skewers are stuck, forming a “bouquet”. Low-calorie desserts like this one look quite appetizing, making even gourmets want to try it. In addition, it is very healthy due to its high content of vitamins and fiber.
Cold Low Carb Chocolate Recipe
The advantage of this cooking method is that the ingredients do not need to be boiled - you only need a mixing container, chocolate molds and a freezer. Take:
- 1 chicken egg;
- 4 tsp low-fat cocoa powder;
- 100 g milk powder;
- a little vanillin;
- and 6 tsp. fructose or other sweetener.
Beat an egg into a deep bowl, pour milk powder, cocoa and fructose into it. Beat everything thoroughly with a whisk or mixer. Pour the resulting semi-liquid mass into greased molds and place in the freezer for 2 - 3 hours.
This delicacy is best eaten cold – it quickly melts in your hands. However, its taste does not suffer at all from this!
Tip: the amount of bulk ingredients can be changed as desired. For example, if you want to get milk chocolate, you will need less cocoa powder and more milk powder.
Jelly cake
This delicacy contains only one hundred kilocalories and is loved by everyone, especially children.
Ingredients: four bags of jelly of different colors, five hundred grams of low-fat sour cream, one bag of gelatin, three tablespoons of sugar.
Preparation
Gelatin is dissolved in a small amount of water, sour cream is added and beaten a little with a whisk. The resulting mass is divided into four parts. Separately dilute the jelly, adding a little less water than indicated on the package. The first layer is poured into the prepared form, and when it thickens a little, a layer of sour cream is added. Next comes the next layer of jelly and so on. The prepared dish is placed in the refrigerator until it hardens completely. After time has passed, they take it out, dip the mold in hot water for one minute, then turn it upside down.
Such low-calorie desserts, the recipes of which are simple, are often decorated with berries and fruits. In this case, you can put a few berries in each layer of the cake until it hardens. You can sprinkle the top of the cake with coconut flakes.
Baby food sweets
Many parents suffer from a difficult dilemma: on the one hand, they need to maintain a good figure. On the other hand, I want to treat my children to a tasty and healthy sweet, and I want to enjoy my favorite dessert myself. The chocolate recipe for children's dry mixtures was invented specifically for such people.
You will need:
- 200 g of baby formula (for example, “Malyutka”);
- 3 tsp dry cocoa;
- 20 – 30 g fructose or other sweetener;
- and 150 g of milk.
Mix all bulk ingredients in a deep container. Pour the milk into it in a thin stream, stirring occasionally, and beat with a mixer. In fact, the dietary chocolate mass is already ready. It can be eaten directly, with spoons or spread on bread. But it’s better to put it in the refrigerator for several hours, especially if you have shaped molds. An unusual homemade sweet will delight children no less than a store-bought dessert.
What to choose on grocery store shelves
But what to do if you’re tired of dried fruits and your soul craves store-bought sweets? There is no need to step on the throat of this desire, since store-bought low-calorie desserts in limited quantities are also acceptable to eat. But it is important to know what sweets you can eat while losing weight. Low-calorie sweets include:
- marshmallows;
- marshmallow;
- jelly;
- marmalade
But you just need to be sure that natural ingredients were used in their production. In the classic version, confectioners use apple or berry puree, sugar and egg whites to prepare low-calorie marshmallows. One hundred grams of marshmallows contain about 300 calories. Therefore, when on a diet, it is permissible to eat no more than one marshmallow per day. Some may think that this delicacy is not low-calorie, but, compared to others, it is. The main advantage of marshmallows and marshmallows, which sets them above other sweets, is the presence of pectin. This substance helps remove toxins from the body. Also, these sweets have a beneficial effect on the mucous membrane, reducing its irritation. For gastritis and other diseases of the gastrointestinal tract, such food will be beneficial.
Jelly is considered a low-calorie and healthy sweet. One small package of fruit jelly sold in stores contains about 60 calories. The product is based on gelatin, and therefore this low-calorie sweetness is recommended for athletes, as it is good for muscles, tendons and ligaments. Multi-colored jelly sweets will also appeal to women who spend a lot of time at the gym. Along with its low calorie content, jelly improves the condition of the skin, strengthens nails and improves the appearance of hair. Carefully read the labels on jelly packages and look for those that were made from natural berry and fruit juices. It is especially good to enjoy apple jelly, as it contains substances that rid the body of toxins.
Following the jelly is marmalade, which is also low in calories and rich in pectin, which can lower blood cholesterol levels. Sometimes on store shelves you can find marmalade containing agar-agar instead of pectin. Don't put it aside as it is also very useful. Agar-agar is a natural substance that is obtained from red and brown seaweed. It stimulates the process of cleansing the body of toxins. When buying low-calorie marmalade, pay attention to its color - if it is too bright, then there is a high probability that it contains chemical dyes. You should choose a low-calorie treat with natural coloring substances: chlorophyllin, carmine, curcumin, beta-carotene. All other dyes are artificial. Their main danger is allergenicity. One hundred grams of marmalade contains almost 250 calories, so when dieting, it is advised to eat no more than 30 g of this sweetness per day.
In summer, you are allowed to treat yourself to ice cream. It is best to choose creamy ice cream without fillers. Due to the high content of milk, a person will receive calcium. It is this microelement that makes you feel full and also lifts your mood. An even lower-calorie sweet is sorbet.
Dietary food cannot do without dark chocolate. This is a universal low-calorie sweet that improves performance, normalizes blood pressure, improves mood, strengthens blood vessels and stimulates memory. You can enjoy a couple of cubes of dark chocolate a day - about 15-20 grams.
Diet drink made from cocoa powder
Hot chocolate can also be made using the low-carb method. The recipe for this drink differs from the standard one, first of all, in that the place of milk in it is taken by ordinary water.
Gather the following ingredients:
- 15 g of bitter (in no case milk!) chocolate;
- 150 g filtered water;
- 100 g (half a glass) low-fat cream or milk;
- a pinch of cinnamon;
- and, of course, a sweetener.
Add the sweetener to your taste, since everyone has different preferences, and the sweetness of different substances varies (for example, Sorbitol is sweeter than Stevia).
Advice: it is best to take dietary chocolate varieties sold for diabetics - they initially contain few calories, which means the finished drink will be even safer for your diet.
Boil water in an enamel bowl and finely chop the chocolate bar into it. When it is completely dissolved, add seasonings and begin to pour in the cream in a thin stream. Don't forget to stir continuously! After a few minutes, all the ingredients will mix evenly, and the mass itself will become thicker. Only after this can it be removed from the heat. If possible, whisk the chocolate drink using a blender or, if this is not possible, pour it straight into glasses.
For fans of a subtle hint of alcohol, you can add a few spoons of rum or cognac. There is also a “children’s” recipe: for example, the drink will acquire a very pleasant taste if you pour 2-3 teaspoons of vanilla syrup into it.
Sweets on a diet
During a diet, sweets should be consumed as rarely as possible. Typically, nutritionists recommend not doing this more than once a week. But at the same time, it is recommended to eat some sweet foods every day to replenish the body with the necessary beneficial elements:
- Bitter chocolate. The rate of consumption of this product is no more than 25 g per day.
- Honey. The average portion of honey per day for a healthy person is 80 g. During a diet, it decreases to 50 g.
- Candied fruit. But you shouldn’t get carried away with candied fruits. Most candied fruits are high in calories, and if fresh fruits are available, it is better to give preference to them.
- Dried fruits. Different diets have different attitudes towards the use of this product. Recommendations range from complete abstinence to daily use. In any case, the maximum daily dose should not exceed 40-50 g. Remember that all sweets should be consumed separately from the main meal, as they promote fermentation processes in the stomach and intestines.
- Diet jam. This is called so because the sugar in it is replaced with sweeteners. Contains from 2 to 100 Kcal. In theory, it can be consumed every day, but nutritionists have recently questioned the usefulness of this product.
- Dried apples. They are classified as dried fruits, but are quite often used as a snack in diets. Due to the light weight of the finished product, the amount of Kcal taken will be quite low. But you still shouldn’t get carried away with them.
- Fruit smoothie. Can be consumed every day. There is even a diet based on taking smoothies. The best ratio of vegetables and fruits when preparing smoothies is 3:1.
- Pumpkin casserole with cottage cheese. An easy healthy dessert. If you use low-fat cottage cheese and a sweetener, you are unlikely to gain weight by eating this delicious dish.
- Grated apple. Fresh apples in any form are tasty, healthy and low in calories. If you have stomach problems, it is better to eat baked apples.
Homemade marmalade recipe
Recipes for the lowest-calorie sweets will not leave indifferent even those who are absolutely indifferent to sweets. Try making marmalade at home. Ingredients: 2 kilograms of sugar, 1 kg of oranges, 2 lemons, 3 liters of water. Cut thoroughly washed and dried fruits into slices and place in a deep container. Wait for the juice to drain. Remove the seeds and chop the fruit mass. Fill everything with water and leave for a day. After this, pour everything into a saucepan, put it on low heat under the lid for an hour and a half. Grind the cooled mass through a sieve, add sugar, cook until fully cooked. Pour into jars and enjoy a homemade tea party with orange marmalade.
Dried fruits took second place among low-calorie high-calorie sweets. This healthy and tasty product suppresses appetite, normalizes intestinal function, improving its peristalsis. 2-3 pieces of prunes or dried apricots eaten during the day will allow you to feel the pleasant changes that have occurred in your body.
In third place are halva and honey. Perhaps these products are higher in calories than those listed above, but their benefits to the body cannot be overestimated. Replace tea with sugar with honey - the result will be obvious. And natural halva contains sunflower seeds and honey, which is very beneficial for the functioning of the body.
How to eat low-calorie sweets
There are a number of clear rules that will help you introduce healthy treats into your diet menu:
- Sweets can only be eaten in the first half of the day. Desserts eaten in the evening and before bed will be stored as fat. In the dark, the body does not need much energy. Therefore, he will hide the calories he receives in reserve, distributing fat on the waist and legs
- Don't confuse healthy sweets with artificial sweeteners. They have nothing in common with each other. Sweeteners irritate the receptors of the tongue, making us dream about pies and cakes
- Calculate how many calories are in the dessert. This figure should not exceed 10 percent of the daily value
- If you can't live without baking, replace wheat flour with flaxseed flour. There are significantly fewer calories, but a lot of fiber. It will relieve the unpleasant feeling of hunger. But you can treat yourself to buns made from flaxseed flour no more than twice a week.
- If you are used to eating chocolate in unlimited quantities, from now on, when going to the store, buy only dark dark chocolate. You can eat it one slice in the morning
Low calorie pies
Low-calorie pies are no more difficult to prepare than cakes. Only in this case the biscuit will have to be baked. To prepare the sweets you will need:
- orange juice – 0.5 l;
- flour – 1.5 tbsp;
- powdered sugar - to taste;
- baking powder – 2 tsp;
- mixture of dried apricots, raisins, candied fruits, nuts and prunes – 0.3 kg.
The sequence for preparing the pie is as follows:
- In the evening, pour juice over the mixture of dried fruits.
- In the morning, add baking powder, stir, and then add flour.
- Pour the resulting dough into a mold sprinkled with semolina.
- Bake at 180 degrees for half an hour. Finally decorate with powder.
How to properly consume low-calorie sweets when dieting
- Calories from sweets should not exceed ten percent of your daily calorie intake.
- Avoid artificial sweeteners. Because they can increase cravings for sweets.
- You can only eat sweets for breakfast. This will give you extra energy for the day. And the calories received from sweets will have time to be used up in a day.
- You can only allow yourself sweets a couple of times a week (even if they are low in calories).
- If you really want something sweet on unplanned days, it would be best if you eat a piece of dark chocolate; it will not add extra calories and will not be stored as fat.
- To prepare homemade baked goods, replace wheat flour with flaxseed flour. Flaxseed flour has much fewer calories, and the fiber it contains will dull the feeling of hunger.
The list of the lowest-calorie sweets includes dark chocolate, marshmallows, marmalade, marshmallows, ice cream and, of course, dried fruits. If you do not eat these foods in large quantities, then the body can easily cope with the calories received from them.
- A little tip: to control sugar cravings -.
bitter chocolate
Anyone can prepare dietary sweets when losing weight. The recipes are varied and delicious.
During a diet, many people give up sweets first. But this is wrong, since prolonged restriction inevitably leads to breakdowns.
You need to listen to your desires and learn to satisfy them in a way that is safe for your figure.
According to nutritionists, people gain weight not from the sweet foods themselves, but from their quantity. Weight gain is also influenced by the time of consumption of desserts and the conditions under which a person eats them.
The hormone insulin distributes carbohydrates in the body. Some of the glucose remains in the blood, some goes to glycogen, and some is stored as fat. If you learn to eat sweets correctly, you can avoid fat deposits.
Be careful! There are many dessert products sold in stores that contain fats (margarine, trans fats, palm oil). They are very poorly digestible and have a high calorie content.
It is better to prepare your own dietary sweets when losing weight. Homemade recipes are available in large quantities today.
