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Dietary soups - recipes with photos. How to cook light vegetable or chicken dishes for diet and weight loss

Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify your diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and won’t make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a way of life.

Content:

General principles of preparing dietary dishes

Low-calorie diet meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, gentle heat treatment methods are used: grilling, boiling, stewing, baking. A multicooker, which combines several functions, will be a good help in the household. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.

Basic principles:

Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly using a scale.
Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels and provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sugar substitutes as sweeteners in dietary dishes.
Minimum wheat flour, starch. In the diet for weight loss, the presence of baked goods made from whole grain, rye flour, bran, and oatmeal is allowed. But it is better to prepare other dietary dishes.

It is important to avoid store-bought sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.

Recipes for first dietary dishes

The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets based on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.

In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.

Onion soup with cabbage

Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste

Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Cut the onion into cubes, add to the pan, and simmer for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all the vegetables are cooked. At the end, add pepper, fresh herbs, bay and other spices to your taste.

Diet okroshka

Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.

Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.

Green borscht “Summer”

Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.

Preparation:
Rinse, cut the chicken fillet into pieces, place in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, add to the almost finished soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Main course recipes

Dietary main courses are not prepared from potatoes, fatty meats, or soft wheat pasta. They mainly consist of vegetables, lean meats or poultry, and legumes are welcome.

Chicken diet cutlets

Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper

Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.

Diet stewed cabbage with liver

Compound:
Liver – 300 g
Cabbage – 800 g
Onion – 100 g
Carrots – 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste

Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or saucepan so that it lightly greases the surface, and place on the stove. Chop the onion, grate the carrots coarsely, and lightly fry. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as you please. Add to vegetables, fry for 1-2 minutes. Chop white cabbage. You can use a special grater or knife, add a little salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, and add salt.

On a note: It is better to fry foods for dietary dishes in coconut oil. It is much healthier and emits fewer harmful substances when heated.

Ratatouille (oven recipe)

Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste

Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Place the remaining bell pepper vegetable mixture on top and smooth out. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. Of the natural types, stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.

Important! Whatever low-calorie fruit dessert is, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.

Baked Apples with Cinnamon

Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.

Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Using a knife, cut the stub from the back side, making a funnel, but do not pierce through. Put 0.5 tsp into each apple. honey, sprinkle the slices with ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, and bake the dessert dish until soft in the oven. Temperature 200°C.

Berry ice cream

Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.

Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Place in the freezer for 40 minutes. Remove, stir quickly, place in ice cream molds, and freeze.

Curd dessert with banana

Compound:
Cottage cheese – 300 g
Banana – 2 pcs.
Lemon juice – 10 ml
Milk – 100 ml
Gelatin – 8 g

Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break into pieces, sprinkle with lemon juice to prevent the fruit from darkening. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid, you can do this in a microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.

Diet salad recipes

For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace a full meal for lunch or dinner. The best options for supplements are eggs, chicken, fish, dairy products.

Diet Caesar salad recipe

Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g

Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange nicely. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, and add salt to taste. Season the diet salad and serve immediately.

Lady salad recipe

Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g

Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green peas, salt and season with sour cream. You can replace it with natural yoghurt and stir.

“Cipollino” salad (simple recipe)

Compound:
Boiled eggs – 4 pcs.
Green onion – 1 bunch
Sour cream – 70 g
Salt pepper

Preparation:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citrus fruits, herbs, various types of tea or low-fat fermented milk drinks.

Water "Sassi"

Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g

Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold purified or spring water, close and place in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.

Ginger green tea

Compound:
Ginger – 15 g
Lemon – 2 slices
Green tea – 1 tsp.
Boiling water – 500 ml

Preparation:
You can brew ginger tea in a thermos, a French press (for coffee), or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, as this destroys the beneficial substances and produces bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.

Kefir fat burning cocktail

Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper

Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release their esters and aroma. Stir again, drink instead of snacks or to satisfy sudden hunger. It is useful to drink a fat-burning cocktail at night.

By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but it does not have a lot of beneficial properties and fat-burning effects, like natural cinnamon tree bark.

Video: Fat burning smoothie

Dietary sauces for various dishes

Ketchups, mayonnaise, butter are the main enemies of a slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, and meat will make even the most modest dish tastier, will not increase calorie content, and will prevent breakdown.

Yogurt dressing for salads, meat, poultry, fish dishes

Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste

Preparation:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it and stir. Salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.

Tomato sauce recipe

Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste

Preparation:
Chop the onion and fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.

Low-calorie pesto sauce for any dish

Compound:
Basil – 50 g
Parmesan – 50 g
Garlic – 3 cloves
Pine nuts – 1 tbsp. l.
Olive oil – 3 tbsp. l.

Preparation:
The amount of oil in the diet Pesto sauce is reduced. Therefore, it is important to thoroughly chop the juicy basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto with dietary dishes of cereals, meat, poultry, and fish.

Most of those who, as a result of hard work, have achieved success in losing weight and returned their figure to attractiveness and harmony, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to maintain weight.

Today our attention will be focused on low-calorie recipes for every day. You will be able to see that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that the dietary dishes will please your entire family. The variety of recipes allows you not to waste time on proper menu planning. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

The key is usually a healthy breakfast. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the perfect morning

To prepare this most valuable dish we will need:

oatmeal - 50 g;
milk - 2/3 cup;
water - 2/3 cup;
low-fat yogurt - 2 tablespoons;
honey - 1 one tablespoon;
salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer over low heat for 10-20 minutes. Stir occasionally. Please note that large and coarse flakes take longer to cook than small ones, but they are richer in fiber. Place the porridge on plates and serve with honey and yogurt.

Oatmeal also goes perfectly with bananas, some berries and apples. You can always add them to the dish if desired.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. By eating this affordable egg dish for breakfast, you will provide your body not only with slow-acting carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

chicken eggs - 2 pcs.;
small sun-dried tomatoes - 2 pcs.;
olive oil - 1 teaspoon;
feta cheese or cheese - 25 g;
a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the center is almost ready. Place cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously assert that people who are prone to excess weight should not sit on diets. They should just switch to a diet. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To prepare lazy dumplings, we will need the following ingredients:

low-fat cottage cheese - 250 g;
one egg;
two tablespoons of flour;
low-calorie yogurt;
dill and parsley.

Low-fat cottage cheese should be mixed with the white of one egg, flour and finely chopped dill and parsley. Place the resulting mass on a cutting board sprinkled with flour and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the bundles into pieces 4 cm long. Pour water into a container and bring to a boil. Cook the lazy dumplings for 5 minutes. They should be removed after they float to the surface. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master dietary nutrition. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

cauliflower - 100 g of inflorescences;
white rice - one tablespoon;
potatoes - 2 pieces;
onions - ½ piece;
carrot;
dill and parsley.

Boil rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and grated carrots. Now you should add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cutlets

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on various portals. To prepare the following dish, you need the following products:

fish fillet - 0.5 kg;
crushed crackers - 3 tbsp. spoons;
milk or water - 125 ml;
onions - ½ pcs.;
egg - 1 pc.;
nutmeg.

Grind the fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. Wet your hands with cold water and form oblong cutlets. You can simmer the dish in a double boiler or in a frying pan in a small amount of water. Cooking time - 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with photos, suitable for a healthy lunch, will help housewives replenish their cookbook.

Oriental noodle snack

To prepare this delicious snack we will need:

rice noodles - 200 g;
cherry tomatoes - 12 pcs.;
fish sauce - 1 tablespoon;
juice of one lime;
sugar - 1 teaspoon;
chili pepper - 1 pc.;
grapefruit - 2 pcs.;
cucumber - ½ piece;
carrots - 2 pcs.;
green onion feathers - 3 pcs.;
shrimp - 400 g;
cilantro and mint greens - 2 tbsp. spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Place the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice. Now you can start working on the chili. We cut off the stalk of the vegetable and clear it of seeds. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onions into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all ingredients thoroughly and serve.

Your family will love this snack and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook a delicious soup, we need the following ingredients:

olive oil - 3 tablespoons;
onions - 2 heads;
curry powder - 2 teaspoons;
apple - 1 pc.;
lime juice;
garlic - 3 cloves;
small ginger root;
sweet potatoes - 800 g;
vegetable broth - 1.5 liters;
red lentils - 100 g;
milk - 300 ml;
coriander.

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to look at the best recipes that will help diversify a boring menu.

Add diced sweet potatoes and lentils to the precooked vegetable broth. Cook for about 20 minutes. Add green apple cut into small slices. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Grate the ginger root on a fine grater and add it to the soup along with the frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup using a hand blender. Serve the dish with finely chopped coriander.

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. For an excellent low-calorie dinner, vegetables, lean poultry and fish are ideal.

Sea bass in the oven

To surprise and delight your household during an evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, and iron.

For preparation you will need:

sea bass - about 300 g;
fennel seeds - 1 teaspoon;
cumin seeds - 1 teaspoon;
mustard seeds - 1 teaspoon;
turmeric - half a teaspoon;
fennel - one head;
lemon - 1 pc.;
olive oil;
coriander greens.

The perch will be baked in the oven at a temperature of 220 °C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Spread 1/3 of the spice mixture on it. Rub the remaining spices onto the fish and place it on foil. Place sliced lemon on top of the perch. Wrap the fish in foil and seal the edges. Place the workpiece on a baking sheet. Total baking time is 15 minutes. Serve the fish with coriander.

As you can see, dietary nutrition for every day is not a problem. Preparing delicious dishes will not take much time, but will bear fruit very soon.

There is nothing supernatural in this kitchen process; it is only necessary to observe some important points in the cooking process - this is the ratio of cereals and liquid. Cereals, depending on their fiber content, can be viscous, used for making cutlets, various fillings, or crumbly.

What kind of dietary porridge it should be, which one will be more beneficial for your body, depends on the method of its preparation.

If you like sticky porridge, it needs to be cooked longer, stirring continuously while cooking. For lovers crumbly indispensable condition is correct cereal proportion and liquids which must be adhered to. If there was not enough liquid, the porridge would cook a little dry, and if there was too much, it would become sticky. The most common ratio is 1:2 , but it also happens 2:3 .

A proven and well-known method- this is when cereal is poured into salted boiling water. Distributed and another method- pour pre-boiled water over the cereal and then add salt. Boiled diet porridge in a saucepan with a lid over low heat. It is best to use utensils made of stainless steel, since in this case the process of boiling liquid from the bottom of the pan occurs more evenly and equally Every grain is heated cereals

An important role for the quality preparation of dietary porridge is played by the rule - porridge that is cooked in boiling water, or porridge that swells in a tightly closed container, should not be touched under any circumstances.

At her constant stirring, at opening or closing the lid - the porridge loses steam, which means she does not receive what is due to her heat and moisture. In such conditions it's a mess turns out dry, and when we correct our mistake by adding water to it, it turns into a mess. After end of the process cooking porridge It is necessary to keep warm. To do this, place it in a warm place under a tightly closed lid. Such a place could be: an oven, a water heater, or grandma’s proven method - wrapped up her in "pillows".

The first thing you need to do to make dietary porridge tasty is to sort through the cereal, removing low-quality grains from it, and then rinse it. It must be remembered that when washing cereals, it absorbs and retains a certain amount of liquid.

In this regard, in order to correctly maintain the ratio of cereal and liquid, do this:

Pour the required amount of water into the bowl;
after the water boils, add the already washed cereal grains;

Measure the resulting volume of the contents of your pan and compare it with the predetermined volume. If received volume is larger- surplus pour and vice versa, add hot water up to normal if the volume is less.

This is how the balance in the cereal-liquid ratio is achieved, regardless of how much moisture remains in the grains when they are washed.

Cereal porridges that cannot be washed

Buckwheat, Hercules, semolina are prepared as follows. Pour the required amount of liquid into a container, add there, as well as the ingredients provided for in the recipe. After boiling pour liquid over cereal. To make the porridge tasty and visually beautiful, add a small amount of vegetable oil to a pan of water, and then add the cereal.

If you are preparing porridge from toasted cereals, pour some water more, since during frying the cereal loses some of its moisture. The cereal, sorted and washed before putting it into the pan, pour into boiling water. water, carefully stirring so as not to damage the grains by lifting them from the bottom wooden spoon or spatula. For better readiness, a pan of porridge place in oven. At a very high temperature in it, a pan of porridge can be placed on a baking sheet with water.

When preparing semolina porridge, the cereal must be poured into boiling water in a thin stream and stirred at the same time.

Cereals such as rice, millet, pearl barley do not boil well in milk. In order to cook from these cereals milk diet porridge, they must be pre-boiled no more than 10 minutes in boiling water. After that drain the water, and the remaining cereal is added milk and boil over low heat until ready.

Friable dietary porridge In most cases cooked from raw cereals that have not undergone heat treatment. In such porridges, the grains must be well cooked, retain their shape and separate from each other. Such porridges are cooked with various ingredients. They included in diets, How as a side dish, So and an independent dish.

Rice is served as a side dish with poultry, beef or lamb.

Hot dietary crumbly porridge is served with a small amount of vegetable oil, chopped eggs, etc. Cold porridge - with milk and a sugar substitute.

To avoid the stickiness of crumbly porridges made from buckwheat, barley, rice or millet, they are first washed with warm water and then hot. Starch from grains is removed from the surface with warm water, and fat that appeared on grains during storage is removed with hot water.

We offer ways to prepare dietary rice

Rice cooked in a steamer.

The sorted, washed rice is poured into a special bowl, which is located in the steamer, and poured in a 1:1 ratio. If desired, you can add herbs and cook for 40 minutes. Somewhere in the middle of the cooking process, stir the contents so that the herbs are evenly distributed.

Rice cooked in the microwave.

The cooking process is the same as in a saucepan. Rice is poured into a bowl that is used in a microwave oven and water is added in a ratio of 1:1.5. Ready time is 10 minutes at maximum oven power, and then 15 minutes at half power. After this, it should stand for 15 minutes. Diet porridge is ready to eat.

Did you know that some boiled vegetables are healthier than fresh ones? Therefore, a boiled diet helps not only to lose weight, but also to improve the health of the body. Choose one of 10 menu options and lose up to 10 kg in 14 days!

The statement that heat treatment deteriorates the quality of food is only partly true. Even if we do not take into account foods that are dangerous to eat raw (meat, fish, legumes), there are many vegetables whose vitamin composition is only enriched after cooking. In addition, boiled food is perfectly absorbed by the body, has a gentle effect on irritated digestive organs and does not contain extra calories in the form of oil or gravy.

It is these properties of products cooked in boiling water that the boiled diet uses, relieving its followers of excess weight and health problems.

Classic version

The classic version of the boiled diet is based on the consumption of healthy, low-calorie foods, rich in coarse fiber, starch or protein and most fully digestible only after heat treatment.

Rules

For effective fat burning and good health, it is recommended to adhere to the following rules:

Take food in small portions, in 4–5 meals.
Cook cereals only in water.
Eggs of questionable freshness should be cooked hard-boiled; fresh eggs should preferably be soft-boiled.
Drink enough liquid, but not less than 1.5 liters.
Make single servings within the range of 250–300 g.
Include soups in the menu.
Take multivitamin complexes.
Don't eat after 7 pm.
Include foods only from the permitted list into your diet.

If you strictly follow them, you can lose up to 10 kg in two weeks. It is not advisable to stick to the diet for longer, since the body needs a full supply of fats, salt and, possibly, an increase in calories.

What can you eat

The emphasis is on the following products:

vegetables;
cereals;
meat and offal;
fish;
mushrooms;
legumes;
eggs.

From vegetables, it is preferable to choose those that, when cooked, practically do not lose useful substances or even acquire them. These include:

Tomatoes - when cooked, the lycopene content increases.
Carrots - 15 minutes of boiling increases the concentration of antioxidants.
Spinach - just soak the leaves in boiling water for a couple of minutes and the initial amount of calcium will increase 3 times.
Celery, eggplant, zucchini, potatoes, corn, cabbage (white cabbage, Brussels sprouts, cauliflower, broccoli, kale) are better absorbed by the body.
Beetroot - its benefits remain unchanged.

Among grains, only cereals are allowed: oatmeal, pearl barley, buckwheat, and unpolished brown rice.

Fish and seafood should be low-fat varieties: flounder, dorado, pike perch, hake, pollock, cod, river perch, sea bass, shrimp, squid, crayfish. Meat should be chosen according to the same principle - poultry, lean pork, beef, rabbit, offal (liver, stomachs, heart, kidneys) are perfect.

To lose weight on a cooked diet, it is not necessary to eat only thermally processed foods. It is acceptable to eat small amounts of fresh vegetables and fruits, as well as low-fat dairy products. You are allowed to drink black, white, green, and herbal tea; you can indulge in black brewed coffee 2-3 times a week.

What you can't eat

For 14 days of the diet you will have to give up:

salt, sugar, spices;
flour products;
alcoholic, low-alcohol drinks, beer;
soda, sweet juices;
animal and vegetable fat;
pickles and marinades;
dried, baked, fried foods.

Advantages and disadvantages

The boiled diet is valued by those losing weight for:

The opportunity to lose a significant, but at the same time not extreme, amount of kilograms.
Healing effect.
Relatively balanced menu.
Diet variability.
Reasonable restrictions.
Getting rid of puffiness.
Lack of strong feelings of hunger.
Normalization of the gastrointestinal tract.
Improved skin condition.
An opportunity to refresh your taste buds and establish a healthy diet.

For an objective assessment, it is worth considering the disadvantages:

At first, food may seem bland and tasteless.
Before adaptation, people with a sweet tooth may experience irritability and loss of energy.
A lack of coarse fiber can cause constipation and detrain the intestines.
Long-term abstinence from salt increases the risk of hyponatremia, a condition that is extremely dangerous for the entire body and can even lead to death.

Attention! Drowsiness, dizziness, headache, nausea and confusion are symptoms of hyponarthemia. If they are detected, you should immediately consult a doctor.

To diversify the taste of unsalted food, you can season it with lemon juice and yogurt sauce.
If possible, cook the fruits of the fields and gardens in their skins, immersing them in boiling, lightly salted water.
Boil the poultry without skin, trim off the fat from the meat and offal.
Avoid intense boiling.
When cooking food, some of the nutrients are lost into the water, so it is better not to throw it away, but to use it as a broth.
If you don’t need broth, meat and fish can be cooked in a sleeve - this way the product will retain its juiciness and practically not lose protein, just keep in mind that in this way the food takes 1.5 times longer to cook.
You can also try cooking beets using the method described above to preserve their maximum color saturation.
Pour cold water over the cereals, bring to a boil and after 5-10 minutes remove from the stove. Without opening the lid, wrap the pan and leave overnight. It is also permissible to use a thermos to brew porridge.

For 10 days

In addition to the two-week weight loss course, the classic boiled diet is available in a lighter 10-day version. The weight during this period will be no more than 8 kg.

3 - 350 g of boiled green vegetables, optionally with the addition of corn.
O - dietary borscht with chicken broth.
U - boiled fish and boiled spinach.

Z - brown rice or other whole grain porridge.
O - vegetable puree with boiled chicken.
U - mushroom salad.

In addition, throughout the day you can eat a little boiled celery and cauliflower.

Z - egg and 100 g of cottage cheese.
O - chicken puree soup with vegetables.

Distribute 1.5 liters of lean cabbage soup for 5 meals.

There is chicken puree with garlic and eggplant and cabbage stew.

Over the next 5 days the menu is repeated.

For two weeks

Monday

B (breakfast) - oatmeal with an apple.
O (lunch) - lentil soup with a slice of idea.
P (afternoon snack) - 2 apples and a banana.
U (dinner) - turkey left over from lunch and a side dish of Brussels sprouts with yogurt sauce.

Z - cottage cheese, whipped with yogurt and half a banana.
O - potato soup with egg.
P - applesauce.
U - salad of spinach, sweet peppers, mushrooms and quail eggs.

Z - salad of boiled beets and 5 prunes, topped with 2 tbsp. l. yogurt.
O - green borscht with eggs.
U - shrimp seasoned with lemon juice and broccoli.

Z - buckwheat porridge and 100 g of chicken meat.
O - vegetable puree soup.
P - warm eggplant salad.
U - 200 g of boiled cod with yoghurt sauce, cucumber and tomato.

Z - cottage cheese with apricots.
O - bean and tomato soup.
P - 100 g of Adyghe cheese without salt and 6 dates.
U - brown rice with squash caviar (homemade).

Z - poached and oatmeal.
O - turkey and corn soup.
P - orange, green apple and banana.
U - new potatoes with dill.

Sunday

Z - cottage cheese with garlic and herbs.
O - squid stuffed with egg and cucumber.
P - assorted fresh vegetables.
U - liver salad.

In the next 7 days, you can repeat the menu or create a new one, using the recipes at the end of the article.

Quitting the diet

After 10 or 14 days, you need to gradually begin to introduce salt into your diet, but you should still not go beyond 15 g per day. Moreover, the salt content in finished products should also be taken into account: bread, sauces, cheese, sausages, pickles.

If the desired weight is reached, and the kilograms continue to melt, you need to increase the portions. It is advisable not to start eating foods prohibited during the diet (except for salt and natural spices) or to include them in the daily menu in extremely small quantities.

You can include baked and grilled foods in your diet. It is better to save fried in a large amount of oil until a crispy brownish crust for big holidays, or give your body a real holiday and completely abandon such cooking.

Varieties of cooked diet

In addition to the classic version of “varenka”, there are no less effective weight loss schemes based on the consumption of boiled products.

Long-term

The nutrition plan is designed for 37 days. The kilograms lost during this time may vary. It all depends on the initial fat mass, physical activity and the body’s adaptive capabilities.

The diet limits protein intake, minimizes grains and completely eliminates salt and sugar. You will also have to give up alcohol and fatty foods. However, it is easier to list what is permissible.

The diet for the first 10 days consists of only boiled vegetables (in unlimited quantities), 2 fresh cucumbers and green apples.

In the next 10 days, the fish is replaced with chicken breast.

Over the last 10 days, the menu has become more varied due to the addition of 2 grain breads, and beef without fat becomes the source of protein.

A significant reduction in volume due to the removal of excess fluid and a decrease in the usual calorie content (it will definitely not be possible to eat a lot at first due to the specific taste of nature’s gifts boiled without salt, the ban on “goodies” and the lack of refined and fatty foods).
Lack of a pronounced feeling of hunger (you can always eat boiled vegetables).
Availability.
Cleansing the body.
An opportunity to try healthy but previously unloved vegetables.

Lack of protein, salt, fats, vitamins and minerals, coming mainly from food of animal origin.
Weakening of the digestive tract due to long-term consumption of predominantly soft dietary fiber.
Deterioration in health (dizziness, weakness) and appearance (pallor, hair loss, brittle nails, etc.).
The risk of anemia, hyponatremia and other pathological conditions associated with a lack of vitamins.

You should exit the diet by gradually increasing the amount of protein, fresh vegetables and fruits, fats (starting with vegetable ones), adding whole grain cereals and salt.

Vegetable

Losing weight on vegetables occurs over the course of a week, during which the body gets rid of 3-5 kg of weight. Meals are 4 times a day, serving weight is no more than 300 g. The diet includes fresh and boiled vegetables, fruits, nuts, seeds, healthy bread (whole grain, bran), water, green and herbal tea. You can add salt, but in moderation, no more than 2 tsp. for the daily amount of food.

Meal times can be varied: if the morning begins at 6–7 o’clock, then in addition to breakfast, lunch and dinner, it is advisable to add lunch (or second breakfast). If you wake up later, an additional meal can be an afternoon snack.

Diet menu based on boiled vegetables

One option is selected for each meal.

Two whole grain toasts and dietary squash caviar.
Green beans with almonds.
Boiled corn, tomato.
Carrot salad, a couple of slices of rye bread.
Eggplant, tomato and pepper salad, bran bun.
Mashed potatoes with Brussels sprouts.
Zucchini with potatoes and tomato.

Potato soup, half a bell pepper.
Cabbage stewed with carrots and potatoes.
Vegetable soup.
Tomato soup in a pot made from whole grain bread.
Broccoli soup with nuts.
Pumpkin and tomato soup.
Green borscht.

Vegetables in nut sauce.
Cauliflower and green bean stew.
Potato and carrot puree.
Boiled zucchini.
Andalusian-style potatoes.
Peppers stuffed with vegetables.
Boiled asparagus.

Lunch or afternoon snack

Boiled beet salad with nuts and garlic.
Two bananas and a handful of almonds.
Orange, apple and banana.
Eggplant with nut sauce, cucumber.
Boiled artichokes with pine nuts, peach.
A cup of raspberries, 2 apples.
Toast with 4 apricots and 50 g peanuts.

Advantages and disadvantages

The good thing about the diet is that it allows the consumption of not only vegetables and fruits, but also nuts and grains (bread). Thanks to this, the diet becomes more balanced, rich in vitamins and nutrients.

Small portions help reduce appetite and adapt the body to satiation in small volumes, which will be useful after the diet, at the stage of maintaining weight.

The taste of foods improves due to the use of salt and spices, and sweet fruits and berries will help satisfy the hunger of those with a sweet tooth - an important fact for people who are accustomed to enjoying foods. This can reduce the likelihood of breakdowns and minimize stress caused by dietary restrictions.

Among the disadvantages, it is worth noting the lack of the same vitamins and minerals from animal foods: B12, A, iron, calcium, zinc. But 7 days on a vegan menu is unlikely to cause any significant harm to your health.

After a week, it is enough to add a protein component (meat, fish, eggs, cheese) to each meal and such a diet can be called healthy and balanced.

Egg

The boiled egg diet is good because it does not torment the person losing weight with an acute feeling of hunger and supplies the body with many useful elements:

easily digestible protein, including 12 essential amino acids;
fats, including omega-3, omega-6, monounsaturated fatty acids;
retinol, B vitamins (especially B4 and B12), calciferol, tocopherol, biotin, PP;
potassium, calcium, magnesium, sulfur, phosphorus, sodium, iron, iodine, cobalt, copper, selenium, zinc, chromium.

Despite the fact that eggs are most fully digested after being soft-boiled, for a long-lasting feeling of fullness it is recommended to consume them hard-boiled. In this form they remain in the stomach for about 3 hours.

The myth that eggs are harmful due to their high cholesterol content has long been refuted. Cholesterol obtained from animal fats is dangerous for humans, although this fact is now actively disputed by scientists. The yolks contain so-called good cholesterol, which plays an important role in fat metabolism, so you can safely enjoy the taste and rich chemical composition of chicken eggs.

There are many diets that include boiled eggs in their diet, but below are presented only those whose menu contains more of them.

Three-day

Allows you to lose about 3 kilos. In addition to consuming the products listed below, it is important to drink an increased volume of liquid - at least -3 liters per day, most of which should be pure water, and the rest - green tea without sugar.

Three meals a day:

Breakfast - 3 eggs, oatmeal with water.
Lunch - 5 eggs.
Dinner - 6 eggs.

It is not recommended to repeat the diet more often than once every 6 months.

For 7–10 days

Ten-day weight loss with boiled eggs helps you lose 7 kg of excess weight, but is more severe than the previous option.

The daily menu is unchanged - in addition to each meal, you need to eat two eggs:

Breakfast - one citrus.
Lunch - a vegetable mix and 100 g of boiled low-fat protein food (poultry fillet, fish, shrimp, squid).
Dinner - apple or orange.

For two weeks

If you lose weight during this time, you can lose up to 10 kg. You cannot add oil or any other high-calorie additives to your dishes. Have dinner no later than 19:00.

For breakfast, eat two boiled eggs, a medium grapefruit, and drink a cup of Americano without sugar.

Lunch from the 1st to the 5th day (in a weekly format) consists of the same two eggs plus a vegetable or fruit (tomato, spinach or grapefruit), on the 6th - fruit salad, 7th - grapefruit, 100 g low-fat poultry and tomato. Supplement meals with herbal tea.

Boiled vegetable salad, two eggs, grapefruit.
Lean meat (150 g) and assorted fresh vegetables.
Beet and cabbage salad, low-fat cottage cheese, two eggs.
Vinaigrette with sauerkraut, boiled fish.
Repeat the previous option.
Stewed beef and fresh vegetable salad.
Boiled chicken, assorted vegetables.

Meals are scheduled for one week and repeated the second week.

Chicken

The chicken diet provides a feeling of satiety, effective weight loss and a complete supply of protein, magnesium, phosphorus, cobalt, chromium and vitamin PP.

By the way, scientists say that chromium, the content of which in 100 g of chicken fillet reaches 25 mcg (50% of a person’s daily requirement), helps overcome cravings for sweets and facilitates the fat burning process.

To eat on a diet, you should take fillet or legs without skin and fat. Meat can be cooked in boiling water or in its own juices.

Several diets have been developed based on boiled chicken: for 3 days, for 5, 7, 9 and for 3 weeks.

For 3 days

Every day you need to eat 750 g of chicken meat without salt, dividing it into 5-6 parts. During this time, it is forbidden to drink green and black tea. In three days you will be able to lose from 1 to 3 kg, but it is not safe to stick to such a diet for longer. If the desired weight is not achieved, the chicken mono-diet can be supplemented with a weekly meal according to the scheme below.

For 5 days

The diet consists of chicken puree with the addition of herbs and spices; occasionally, boiled eggs and leafy vegetables are allowed.

Day No. 1: 400 g of puree with herbs.

No. 2: 300 g puree plus spinach and ginger.

No. 3: 400 g of puree, seasoned with turmeric, rosemary and paprika, one chicken or 3 quail eggs.

No. 4: 400 g of puree with cilantro (who doesn’t like it - with basil) and garlic.

No. 5: 300 g mashed potatoes, lettuce, skim milk.

Eat the daily amount of food in 3-4 meals, you can drink green tea and clean still water.

For a week

A week's worth of boiled chicken can burn another 5 kg of fat. Fruits, vegetables and rice are added to the meat.

Monday: 500 g of chicken, 350 g of rice porridge, preferably from unpolished or brown grain, a glass of tomato juice.

Tuesday: 700 g fillet, 550 g fresh pineapple pulp.

Wednesday: 600 g meat, 500 g oranges, 200 ml vegetable juice.

Thursday: 400 g chicken, 200 g sauerkraut, 2 green apples.

Friday: 400 g breast, 200 g fresh carrots, orange.

Saturday: 700 g fillet, 300 g fresh vegetable salad without oil.

Sunday: 700 g chicken meat and lettuce.

For 9 days

The first 3 days are fasting days. At this stage of weight loss, you are allowed to eat 1.5 kg of apples daily.

The last stage of the diet is mixed: 0.5 kg of chicken and pineapple is eaten every day.

For 3 weeks

The daily menu is as follows:

200 g boiled chicken meat;
200 g of porridge on water;
400 g of vegetables from the garden, boiled, stewed and fresh (except potatoes and corn).

During this time you can lose 7–12 kg.

Potato

You can also become slimmer by eating potatoes, but for this purpose you should only use boiled young root vegetables. Potatoes with thin, translucent skin are rich in ascorbic acid, bioflavonoids, fiber, B vitamins, and potassium. And on the contrary, there is less starch in it than in its older comrade, which is actively welcomed for weight loss purposes.

It is necessary to cook young potatoes unpeeled - this way the maximum of useful substances located directly under the skin will be preserved. You can't add salt.

Even the undeniable benefits of young potatoes are not a sufficient reason to eat them exclusively. A person needs a varied menu, including a wide range of nutrients that cannot be obtained from potatoes. Therefore, the mono-diet should not last longer than one week. Even if other products are included in the diet, in addition to root vegetables, their quantity remains below normal and the overall nutritional value does not satisfy the body’s needs, causing unpleasant and sometimes dangerous side effects.

Menu for 3 days

"Hard" option

Plumb for weight loss - 5 kg.

Z - 150 g of potatoes, 200 ml of kefir with minimal fat content.
O - 300 g potatoes, green tea.
U - 400 ml of kefir.

Z - 200 ml of kefir.
O - 300 g of potatoes, tea.
U - 150 g of potatoes, 200 ml of milk with no more than 1% fat content.

3 - 150 g potatoes.
O - 300 g of potatoes and 200 ml of kefir.
U - water.

Mono

Eat 1.5 kg of boiled potatoes without salt per day, drink plenty of water. The weight loss will be about 3 kg.

"Soft"

This weight loss scheme requires counting calories: there should be no more than 1000 per day. Allowed foods for each day are indicated on the menu; you just need to adjust their quantity to the specified energy value.

You should avoid sweets, alcohol, vegetable oil and animal fats. But there are no restrictions on tea and coffee.

Z - mashed potatoes with boiled chicken, seasoned with herbs.
O - jacket potatoes and two chicken eggs or six quail eggs.
U - mashed potatoes + vegetables.

Z - the same as on the first day.
O - potatoes and vegetable salad.
U - 0.5 liters of kefir.

Z - a sandwich made of whole grain bread with low-fat cheese, a portion of mashed potatoes.
Oh - like on the second day.
U - 100 g of 0% cottage cheese and a couple of apples.

Weight loss over this period will be 1–1.5 kg.

For 5 days

Daily diet (repeated day after day):

Breakfast: 250 ml of milk or kefir (low-fat).
Lunch: boiled potatoes without spices and salt.
Dinner: salad of 250 g of potatoes and eggs, can be seasoned with salt and oil.

It is possible to lose 4 kg in a 5-day period.

For 14 days

In two weeks of the potato menu, you can lose from 7 to 9 kg.

In the first 3 days you are supposed to eat up to 1.5 kg of jacket potatoes, without salt or other additives.

For the last 4 days, the potatoes can be mashed or eaten whole with salt, oil and various seasonings such as vinegar, lemon juice, black pepper, etc.

Meat

A diet of boiled meat takes away from 6 to 10 kg in 10 days. Every day you are allowed to eat 0.5 kg of rabbit, lean beef, pork or turkey. Meat can be partially replaced with fish, seafood or eggs; you can eat some high-quality low-fat sausages.

The diet must include fresh or boiled vegetables (about 1 kg) except potatoes, legumes, corn, beets and carrots.

Example of a daily menu

Breakfast - salad of turkey, asparagus, tomato and eggplant.
Lunch - green borscht with beef.
Afternoon snack - green apple and egg.
Dinner - shrimp with mixed vegetables.

Buckwheat

Buckwheat is considered one of the healthiest cereals due to its high content of vitamins B1, B2, B6, silicon, magnesium, phosphorus, iron, manganese, copper, molybdenum, and omega-6 polyunsaturated acids. In addition, buckwheat porridge practically does not increase blood sugar levels, is slowly absorbed and maintains a feeling of fullness for 2–3 hours after eating it.

It is preferable to choose green buckwheat and not cook the cereal in boiling water, but brew it in a thermos without salt or adding oil.

A buckwheat diet can last from 7 to 14 days. The maximum weight loss when losing weight will be about 12 kg.

In the evening, you need to pour 0.5 kg of dry cereal into a thermos and fill it with 1.5 liters of boiling water. This will become your daily diet the next day. You can dilute it with a liter of low-fat kefir and 5-6 pieces of prunes or dried apricots. Sometimes it is allowed to eat green apples, fresh cabbage, and herbs.

You should switch to a nutritious diet by adhering to the following recommendations:

Don’t “relax your soul” by eating sweets and fast food.
Gradually add protein foods, vegetables, fruits, vegetable oil, and nuts to the menu.
Do not eat later than 3 hours before bedtime.
Maintain moderate portion sizes.

Beetroot

Beets are one of the few products whose vitamin and mineral composition does not become poorer after heat treatment. Its use helps cleanse the body of toxins and radionuclides, improve fat metabolism and activate intestinal function. These and many other beneficial properties of beets are widely used for health improvement and weight loss.

The beetroot diet helps you lose 5–7 kg in a week. These days, one main meal should be devoted to boiled beets. It can be eaten as a salad, dressed with yogurt and garlic, or in the company of dried fruits.

In addition to boiled beets, the diet may also contain raw beets, as well as other vegetables, lean fish and meat, fermented milk products, bran or whole grain bread, rice, eggs, and cheese.

The daily menu looks something like this:

Breakfast: a glass of plain yogurt and a couple of grain toasts.
Lunch: salad of beets, garlic and cheese.
Dinner: fish with rice, cucumber.

A fasting diet in 1–2 days helps to reduce weight by 1 kg or more. It is enough to eat 2 kg of boiled beets a day, 6 times, lightly flavored with linseed oil.

Rice

For your diet, it is better to choose brown rice. Due to special processing, a bran shell remains on the grain, multiplying the benefits of the cereal several times. Brown rice has 4.5 times more fiber than white rice, 2 times more B vitamins, 3 times more tocopherol, phosphorus, potassium, magnesium, and a significantly higher content of zinc and selenium.

You can get by with white polished rice, but in this case the diet can cause constipation, spikes in blood sugar levels, and also fill the body with so-called empty calories. Even the notorious potassium, which white rice is supposedly rich in, in 100 g of porridge is not enough to cover at least 3% of a person’s daily needs.

Schemes for losing weight using rice have different effectiveness. The various diet options can be found below.

For 3 days

Every day you need to eat 300 g of rice porridge, divided into 3 doses. In addition to each, you can choose 1 fruit, vegetable (a small portion of 100–150 g) or 200 ml of vegetable broth.

Sample menu

Breakfast - rice and apple.
Lunch - rice and broth.
Dinner - rice and boiled carrots.

During this time, the expected weight will be 2–4 kg.

For 5 days (“2 courses”)

For 5 days, meals are limited to two dishes, one of which is rice, and the other is seafood or fish. Food must be cooked without salt, and oil must not be added either. On a diet, you can lose from 2 to 5 kg - the result depends on the size of the portions, controlled by the person losing weight.

For a week

The daily menu consists of the following elements:

350 g of rice porridge, which is divided into 3 doses;
non-starchy vegetables, boiled and fresh, mushrooms (in quantities less than a serving of rice);
fruits and dried fruits (except dates, grapes and bananas);
nuts (no more than 20–30 g per day).

Traditionally, all this should be eaten without salt or additional fat, but the taste of dishes can be improved with the help of natural soy sauce with reduced salt content.

In a week you will be able to say goodbye to 4 kg. To lose even more weight, you can extend the diet for 2 days.

For two weeks (“5 volumes”)

Before starting the diet (4 days before), you need to do the following procedure:

Add 2 tbsp to 5 glasses of standard volume. l. dry rice.
Fill glasses with clean water to the top.
Renew the water every day.

On the 5th day the diet begins. Every morning, take a glass of rice and eat it, then pour a new portion of cereal into it and put it at the end of the line. This way, a portion of fermented rice will be ready for each of the 14 days. In the remaining time, you are allowed to eat no more than 150 g of cottage cheese, low-fat meat or fish, or 3 chicken eggs, as well as fresh vegetables and fruits.

In 2 weeks, with the help of such an unusual diet, you lose from 5 to 7 kg.

Recipes

Lentil soup with turkey

250 g turkey fillet;
30 g green lentils;
200 g tomatoes;
celery stalk.

Cut the fillet into cubes and place in boiling water (1 liter) together with the lentils. Peel the tomatoes and cut into cubes, add to the pan along with chopped celery after 10 minutes. cooking After 15 min. the soup is ready.

Potato soup with egg

200 g potatoes;
1 chicken egg;
a small bunch of spinach.

Place the chopped potatoes in 0.75 liters of boiling water. 5 minutes before readiness, add raw egg and spinach.

Adyghe cheese or Indian paneer

These two types of cheese practically do not differ in taste, and are prepared equally simply:

Pour 1.5 liters of low-fat milk into a metal or enamel pan and bring to 80 °C or until small bubbles begin to appear on the surface of the milk.
In a thin stream, stirring, add 0.75 liters of acid whey or 1-2 tbsp. l. lemon juice (that’s the whole difference between Adyghe and paneer).
As soon as the mixture boils, remove the pan from the stove and cover it with a towel.
After about half an hour, pour the contents into a colander lined with several layers of gauze to separate the curdled milk protein from the whey.
Tie the ends of the gauze and hang them for self-pressing the cheese.

It is better to do this in the evening and leave the cheese hanging overnight.

Yogurt sauce

In 100 ml of thick yogurt without additives (preferably homemade), add chopped garlic cloves and herbs to taste, mix.

Boiled carrot salad

250 g carrots;
1 tbsp. l. apple cider vinegar or lemon juice;
1 tbsp. l. parsley;
1 tooth garlic

Grate the carrots on a coarse grater and add the rest of the ingredients, mix and refrigerate for 1-2 hours.

Warm eggplant salad

100 g of boiled eggplant, fresh sweet pepper and tomato;
50 g Adyghe cheese;
greenery;
lemon juice.

Cut the vegetables into large strips and add crumbled cheese. Season with lemon juice and sprinkle with chopped herbs.

Mushroom and liver salad

100 g chicken liver;
100 g champignons;
2–3 tbsp. l. corn grains;
1–2 tbsp. l. yogurt.

Boil all ingredients, cut as desired and season with yogurt.

Stuffed squid

small squid;
fresh cucumber;
egg;
1 tbsp. l. yogurt sauce.

Place the squid carcass in boiling water for 10 seconds and leave to cool in a plate. Finely chop the cucumber and boiled egg, mix with yogurt sauce and stuff the squid.

Asparagus with almonds

300 g asparagus;
10 g almond petals;
a few drops of lemon juice.

Place the asparagus in boiling water for a few minutes, then remove and add ice water. Sprinkle the cooled and dried stems with lemon juice and sprinkle with almond petals.

Dietary squash caviar

500 g zucchini;
30 g carrots;
20 g onion;
15 g tomato paste;
greenery.

Cut the zucchini and onion into cubes, grate the carrots. Place everything in a saucepan and simmer until the excess liquid has almost completely evaporated. Add tomato paste and blend with an immersion blender. Simmer for another 10–15 minutes.

Irina Kamshilina

Cooking for someone is much more pleasant than cooking for yourself))

Content

Hot first courses should be present in the diet of every person, even those who are losing weight or suffering from diseases of the digestive system. The only thing is that in such situations you have to figure out how to create soups that will not overload the gastrointestinal tract and will not be saturated with fats. What recipes are worth learning?

How to prepare diet soup for weight loss

First of all, you need to pay attention to the interpretation of the word “diet” - depending on what it is, the menu is formed. Main nuances:

If the diet is due to gastritis, pancreatitis, cholecystitis, etc., spices, meat ingredients, and some vegetables are excluded.
If you need to lose weight at a natural pace (through proper nutrition), the caloric content and fat content are mainly reduced.
If you are creating a menu for a child, you need to figure out how to prepare a light soup that does not overload the gastrointestinal tract and does not contain allergens (for the little ones).

Fat burning

For such a dietary dish, the key focus is not only on calorie content, but also on a special selection of ingredients that will have the following properties:

diuretic;
accelerating metabolism;
laxative;
regulating lipid metabolism.

A recipe for a fat-burning diet dish may involve the use of hot seasonings: they facilitate the absorption of fats and have a positive effect on your figure. Cayenne pepper, ginger, curry are the most popular and often used for dietary dishes. However, you can even take a simple mixture of ground peppers: black, pink, white - this will also give an effect, although less pronounced. Garlic and onions are also useful. In case of increased stomach acidity and excessive bile secretion, they are prohibited.

Successful options for fat-burning soups, which at the same time can be low-calorie:

Bonn. It is prepared on the basis of white cabbage, onions (4-5 pieces per fork), celery stalks and parsley. Cooked without salt, but using curry. When excluding celery, the proportion of parsley increases.
Onion. Empty, cooked with sautéed finely chopped onions, with the addition of dill.

Low calorie

Such dishes are very gentle in their composition regarding digestion, so they are well suited for baby food and for diseases of the stomach, liver, and gall bladder. However, prescriptions still need to be selected based on medical indications. Dietary soups with reduced calorie content exclude fats and do not allow the combination of protein with heavy carbohydrates (cereals, noodles, potatoes). Mostly they look like lean ones.

You can cook low-calorie soup only with the following broths:

vegetable;
fish;
chicken (skin removed, bones removed).

Hearty but low-calorie first course ideas:

Pumpkin. It is often prepared like a cream soup, but without cream: only pumpkin pulp, grated carrots, a couple of onions. After cooking, the ingredients can be pureed.
Bean. A classic vegetable soup based on onion broth, boiled red beans, tomatoes, sweet peppers, and a little brown rice.
Kefir. Used for a fasting day, not boiled: grated fresh cucumbers with chopped herbs are poured with low-fat (1-1.5%) kefir, the soup is infused for half an hour. Serve cold.

Recipes

Nutritionists note that food for weight loss has an interesting feature - it does not need to be long or difficult to prepare. From this point of view, recipes for light soups are not only algorithms for creating low-calorie dishes, but also ideas for a quick lunch that doesn’t require extra effort. Record the time you spend preparing any of the recipes listed below, and the result of this test will pleasantly surprise you. It’s impossible to say from the culinary photos that all these dishes were created in a hurry.

From zucchini

If you think about the healthiest and lightest vegetables that are also highly nutritious, then the first thing that comes to mind is zucchini. You can make any low-calorie dish with them, including the first one. How to prepare dietary vegetable puree soup based on zucchini? Choose young vegetables - you won’t have to cut out the seeds from them, and the soup will turn out especially tender after chopping the ingredients. For a softer consistency, you can add potatoes or a couple of tablespoons of any starch.

Ingredients:

celery petioles – 3 pcs.;
young zucchini;
carrot;
potato;
spices;
water – 1.9 l.

Cooking method:

Chop all vegetables into small cubes.
When the water boils, add them there. Cook the potatoes until soft, covered over medium heat.
Remove from heat, cool slightly.
Grind in a blender and season.
Bring to a boil again and serve.

Vegetable

The fastest way to prepare such a dish is to use a ready-made frozen mixture of vegetables, boiling it with enough water and seasonings. If you don’t have potatoes, you can even throw in a little cereal or noodles - it will be satisfying, but low in calories. Dietary vegetable soup can be cooked with anything, but the most famous is spinach with celery.

Ingredients:

lemon – 1/2 pcs.;
celery stalks – 2 pcs.;
spinach – 180 g;
green onion;
large tomatoes – 2 pcs.;
olive oil.

Cooking method:

Lightly oil a frying pan and fry chopped celery and green onions.
Pour this mixture into a pan of boiling water and add chopped spinach.
Scald the tomatoes, grate them, add them to the broth.
Cook for 10-12 minutes after boiling again.
Add lemon juice, turn off the stove, leave the first one under the lid to infuse.

Lightweight

This healthy, tasty dish will fit well into any menu, including children's. Classic chicken breast soup involves cutting the meat into strips or cubes, but this recipe is a little more interesting, as the photos prove - you will need to roll the minced meat and make meatballs. Turkey can be used similarly. Choose natural tomato paste, without salt, oil or artificial additives, or simply grate the pulp of a fresh tomato.

Ingredients:

chicken breast;
onion – 1/2 pcs.;
paprika, salt;
carrot;
tomato paste – 1 tbsp. l.;
water – 1.8 l.

Cooking method:

Grind the skinless and boneless breast twice using a meat grinder. Salt the minced meat, add a pinch of paprika. Make small meatballs.
Place chopped onion and carrot slices into boiling water.
After 4-5 minutes add it there.
Cook for about a quarter of an hour, then add tomato paste.
Stir, simmer for another 2-3 minutes, serve.

Sweet, aromatic, soft, with a sunny color that lifts your spirits - pumpkin deserves to be present even on the table of a person who is losing weight. You shouldn’t use it as food every day, but you can make diet pumpkin soup a couple of times a week. Choose round varieties - their pulp holds its shape better, but due to its looseness, it becomes absolutely homogeneous when pureed. They lack too obvious sweetness, like nutmeg varieties.

Ingredients:

pumpkin – 400 g;
carrots – 2 pcs.;
onion – 1/2 pcs.
milk – half a glass;
Sweet pepper.

Cooking method:

Cut the pumpkin pulp into cubes. Place on a baking sheet, cover with foil. Bake for 20-25 minutes at 170 degrees.
Grind the pumpkin in a blender.
Combine the resulting puree with grated carrots, chopped pepper and onion.
Bring to a boil, cook for 6-7 minutes.
Use the blender again.
Add milk, stir, cook soup for another 3-4 minutes.

Fatty meat is not recommended for those who want to lose weight, but animal protein is still used for dietary broths - for this purpose they take chicken or turkey. If you cook the soup without the bird itself, but only in the water where it was cooked, you get a very light but nutritious dish. Dietary vegetable soup in chicken broth can even be made with cereals or noodles - it is better if it is buckwheat, rice, and not wheat.

Ingredients:

chicken fillet – 150 g;
green beans – 200 g;
buckwheat noodles (soba) – 50 g;
bulb;
carrot;
ground pepper.

Cooking method:

Throw the onion halves into boiling water.
After 10 minutes (the broth should continue to boil), add the washed fillet and discard the onion.
Cook for 45 minutes. Remove meat and remove.
Add green beans and grated carrots.
After another 4-5 minutes, add the broken noodles. Cook for 20-22 minutes, add pepper before turning off the stove.

From broccoli

Light, with a pleasant creamy consistency and appetizing green color, with a sweetish flavor - this almost French soup will make you reconsider your views on cabbage. The recipe is perfect for both a diet for weight loss and nutrition for restoring gastrointestinal functions. In the photo, dietary broccoli puree is in no way inferior to the classic fatty versions.

Ingredients:

beef – 100 g;
bulb;
broccoli – 500 g;
Bay leaf;
processed cheese – 50 g;
ground white pepper.

Cooking method:

Pour water over the beef, remove it after boiling and transfer it to a new pan.
Fill with fresh water again. Cook for half an hour, periodically removing the foam.
Add pepper, bay leaf, chopped onion into half rings.
After half an hour, remove the meat, chop it with a knife, and put it back.
Add broccoli florets and cook until softened.
Before serving, puree with a blender and add grated processed cheese.

Pea

Tasty, tender, starchy, nutritious, and not at all dangerous in terms of calories - all this perfectly characterizes dietary pea soup. It is cooked in vegetable broth and does not have heavy components, so it will not harm weight loss. If you have intestinal problems, it is better to avoid this dish. If you don't count calories, you can serve it with rye crackers, but if you are on a strict diet, they are excluded.

Ingredients:

split peas – 2/3 cup;
bulb;
carrot;
fresh greens;
clove of garlic;
ground black pepper;
celery root – 1/2 pcs.;
rye bread with bran – 70 g.

Cooking method:

Soak the peas in the evening and rinse several times in the morning.
Cut the celery root into cubes, chop the onion finely. Fry in a dry frying pan.
Grate carrots and garlic and mix. Let it stand.
Pour the peas into cold water, and after boiling, cook for 30-35 minutes.
Add celery and onion. After 10-12 minutes - carrot-garlic mass. Cook for another 15 minutes.
Season with pepper and fresh herbs.
Cut the bread into cubes and dry in a frying pan. Sprinkle the finished dish with it when serving.

Mushroom

Most dishes of this type involve the use of only light vegetables - cabbage, zucchini, peppers, etc. Mushrooms are rarely used in dietary soups because they are difficult to digest. For diseases of the gastrointestinal tract, they are unacceptable, and when losing weight, they are not combined with meat. Diet soup with mushrooms may include cereals, but in a very small volume.

Ingredients:

champignons – 240 g;
buckwheat – half a glass;
bulb;
yellow bell pepper;
greenery.

Cooking method:

Wash the champignons and cut into slices.
Remove seeds from pepper and chop into strips.
Boil water (1.7-2 l), add half an onion. Cook for 10-12 minutes, remove and discard.
Add the champignons, cook for a quarter of an hour, skimming off the foam - the broth will be cleaner.
Add washed buckwheat. After 20 minutes, add the chopped half of the onion and pepper.
When the cereal is boiled, season with chopped herbs and serve.

Even children like this dish, since the key product has a pleasant sweetness that makes the soup look like a healthy dessert. If you additionally add a little tomato paste or fresh tomatoes and use a blender after cooking, you will get a delicious dietary cauliflower puree soup. Those who like dense, crispy pieces in hot dishes can omit the chopping step.

Ingredients:

cauliflower – 400 g;
clove of garlic;
carrot;
a bunch of parsley;
ground pepper;
nutmeg - on the tip of a knife.

Cooking method:

Heat a dry frying pan and fry the chopped garlic and nutmeg in it.
Fill a small saucepan (1.5-1.7 l) with water. When it boils, throw in the cabbage divided into inflorescences.
After 5-6 minutes, add grated carrots and fried garlic. Cook for 15-17 minutes covered.
Pepper, add torn parsley.
Grind the contents of the pan with a blender and bring to a boil again. If there is too much liquid, cook for another 10-15 minutes at high burner power.

In a slow cooker

Using this kitchen appliance, you can make the same appetizing, tasty, hot soup as on the stove, without even changing the recipe. All dish options listed above can be adapted, or you can choose a new one. Lentil diet soup in a slow cooker is a good way to try this way of working and a recipe that has not yet been reviewed. If desired, you can cook beans or peas in the same way.

Ingredients:

lentils - a glass;
potatoes – 2 pcs.;
bulb;
water – 1.5 l;
Bay leaf;
carrot.

cooking method:

Pour chopped onions and grated carrots into the multicooker bowl, add half a glass of water. Simmer for 10-12 minutes.
Add potato cubes and lentils, washed several times.
Pour in the remaining water and throw in the bay leaf.
Cook on the “soup” setting for about an hour, let stand for another 15 minutes, leaving the lid closed.

Cooking secrets from chefs

The general nuances of selecting recipes and combining components for such dishes were revealed above. However, you need to take into account a few more nuances that affect the outcome. Professionals tell us how to prepare the right dietary meals for weight loss:

Try to reduce the amount of salt as much as possible if you can’t give up completely.
Don't cook in advance. If you have cooked more than you need, you should freeze it immediately, but do not let the dish live in the refrigerator for a week.
If you had to use non-dietary meat, change the water three times during cooking - the calorie content will be greatly reduced.
Try to use beets, corn, and potatoes less often for dietary dishes: they are very healthy, but when cooked, their glycemic index increases.
To make the vegetable soup more filling, you can add a boiled egg, but without the yolk.
Those who are trying a dish with celery for the first time are advised to make a small portion to try - this is a very specific dietary product.
Any soup that contains potatoes can be cooked without them by adding Jerusalem artichoke root - such dietary recipes are popular among diabetics.

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