What to eat to lose weight? This question has been asked more than once not only by the owners of magnificent forms, but also by everyone who likes to eat deliciously. To starve oneself with diets, refusing everything, it makes no sense. Indeed, behind the days of total restriction, a moment of failure will come, after which it will be much more difficult to stop. Therefore, experts in healthy nutrition recommend not to infringe on food, but simply change the menu and set of products. This article provides several ideas that demonstrate how to cook simple and tasty main dishes. Diet recipes indicate the calorie content of the dish, so it will be easier for scrupulous people to navigate: what to eat is better for them.
Diet menu - what kind of food?
Traditional main dishes do not always correspond to this concept, and not everyone likes counting calories, glycemic index, and other clues of nutritionists. Therefore, it is better to determine in general which food contributes to weight loss and which does not. Recipes of delicious dietary main dishes will help to do this without difficulty.
What is harmful to the waist is familiar to everyone, but far from everyone products that promote weight loss.
- High protein vegetables: broccoli, asparagus beans, all green leafy vegetables, and mushrooms. This also includes legumes: peas, lentils, chickpeas.
- Vegetables with a high fiber content, which perfectly cleanses the intestines: different types of cabbage, carrots, beets, pumpkin.
- Products that contribute to the breakdown of fat: pineapple, lemon, bitter spices, ginger.
Vegetable pancakes
Diet recipes are very popular among women who are always losing weight, as they are easy to prepare, very satisfying, but low in calories. Vegetable pancakes are usually served with sour cream, adjika or a side dish of buckwheat or boiled rice.
A few ideas for an example:
- From zucchini (138 kcal per 100 grams): grate two vegetables, add 1/2 tsp. salt and black pepper, a pinch of coriander, as well as two eggs and 4 tbsp. l flour. Stir the mass and spread with a large spoon into a preheated pan, frying in butter until it is rosy. In the process, do not forget to flip to the other side using a spatula. Very good squash pancakes with adjika and brown bread.
- From pumpkin with carrots (106 kcal / 100 g): 300 grams of each vegetable grated on a coarse grater, mix, add two eggs, 1 tsp. sugar and a little salt to taste, as well as a generous pinch of cinnamon mixed with 5-6 tbsp. tablespoons of flour (it is also fashionable to use Hercules flakes). Fry in the same way as in the previous recipe, be sure to lay it on a paper towel so that it absorbs excess fat. Serve warm with sour cream.
Cabbage with carrots and onions
Cabbage pancakes are prepared according to the same principle: finely chop two large onions, grate one large carrot on a medium-sized grater, chop the 1/4 fork of cabbage, sprinkle with a pinch of salt and crush it well with your hands. Mix all the vegetables, add 2-3 eggs, 1 tsp. a mixture of Provencal herbs, 1 \ 4 grated nutmeg and 1/2 tbsp. flour. Mix the mass thoroughly and fry in the form of fritters, spoon forming neat roundish. Calorie fritters from cabbage is 134 calories, excluding garnish and sauce.
Based on three recipes for dietary main dishes, you can come up with several more types of fritters, combining products or adding something else: potatoes, chopped broccoli, apples, spinach. There are a lot of options, but they are all similar according to the principle of preparation.
String Beans with Mushrooms
A simple recipe for a dietary main course will help significantly reduce the time it takes to prepare dinner, as it takes literally 15 minutes to cook. Only a few ingredients are needed for cooking:
- 300 grams of fresh champignons;
- 300 grams of asparagus green beans, you can use both fresh and frozen;
- 1 tsp Italian herbs;
- 1 large onion;
- 1 \ 2 tsp. salts;
- 2-3 tbsp. l vegetable oil.
This diet recipe for a weight loss diet is ideal, as it consists of products with a very low energy value: champignons up to 30 kcal per 100 grams, and beans - only 47 kcal. It is prepared very simply: finely chop the onion and sauté until transparent in oil, put in a bowl, and fry the mushrooms cut into thin slices in the same pan. When they begin to brown, return the onions to them, and pour in the bean pods, cut into 2-3 cm pieces. Add spices and salt, cover with a lid and reduce the heat to medium. After five minutes, mix and simmer for another five minutes over low heat. The dish can be served!
Buckwheat as a merchant (without meat)
Many recipes for cooking dietary main dishes are full of sophisticated technologies, a large number of ingredients that are not available to all residents of our country. But about simple buckwheat porridge is remembered only in the days of the diet on kefir, although this cereal goes well with simple vegetables, without losing its beneficial properties.
To cook ordinary porridge in a merchant way you need to step by step:
- Fry in two tablespoons of vegetable oil one large onion, chopped into small cubes. When it becomes soft, add one grated carrot and sauté until the carrots give color to the oil. Take out in a clean bowl.
- Take 250 grams of mushrooms, cut into slices and fry until golden in 2 tbsp. l oils. Sprinkle with a pinch of black pepper, coriander and salt to taste.
- Now rinse 1.5 cups of buckwheat in running water, pour three incomplete glasses of warm water and boil for twenty minutes.
- Put vegetables and mushrooms in buckwheat, mix and simmer for another ten minutes. If it turns out that the liquid is not enough, then add another 0.5 tbsp. hot water.
If you follow the step-by-step recipe for preparing a dietary second course, then after cooking you need to cover the pan with a towel folded in half and let the porridge fry a little (8-10 minutes) and only then serve it. The calorie content of a finished dish according to this recipe is only 90 calories per one-serving portion.
Millet porridge with pumpkin in a slow cooker
Most recipes for dietary main courses with photos ignore cereals, as they look unpresentable in the pictures. Therefore, many people do not even suspect that millet is a very valuable product for health. In combination with a bright pumpkin, which sparkles with vitamins, this dish can be a great help in the process of weight loss due to its high fiber content. The energy value of porridge with pumpkin is 95-100 calories, so you can even eat two servings - there will be no harm. To prepare this dish for three family members, you should take:
- millet - 100 grams;
- fresh pumpkin - 370 grams;
- milk - 300 ml;
- pure water - 220 ml;
- butter - 40 grams;
- sugar to taste (2 tbsp. l.);
- a pinch of salt;
- You can also add a little cinnamon if you want a more spicy taste.
Cut the peeled pumpkin into pieces and grate. Melt the butter in the multicooker bowl with the “Extinguishing” mode and fry the pumpkin mass in it for 3-5 minutes, stirring occasionally. Add sugar and cinnamon in the process. Rinse groats, add to pumpkin, add milk, water and salt, mix lightly and turn on the timer for 50 minutes. After the cooking time is over, leave for another 30 minutes, using the "Heating" mode.
Poultry cutlets with celery
Recipes for dietary meat main dishes are most popular, as this product gives a feeling of satiety for a very long time at a relatively low calorie content. One of such dishes is cutlets, which can be eaten simply with sauce and salad, or in combination with a side dish of cereals or vegetables. It is better to cook meat balls for a couple or bake in the oven, since it is undesirable to eat fried meat in a pan during a diet. Product Proportions:
- 1 kg of poultry fillet - you can use one thing (chicken, turkey, goose) or a mixture of the remains of meat, ground into minced meat;
- 1 celery root, peeled;
- 2 large onions;
- 1-3 cloves of garlic (to taste);
- 2 eggs;
- 3-4 tbsp. l. cream;
- 1/2 tsp black pepper;
- 1/4 tsp cumin;
- 1 tsp salt.
If celery is too unpleasant in taste, it can be replaced with carrots, zucchini or minced broccoli in the same amount. The calorie content of steam minced chicken cutlets is 88 calories, which is very small for a meat dish.
How to cook steaks?
Grind celery with onions with a blender to a puree condition, add spices, salt, garlic and cream, mix well and combine with minced meat. Beat eggs and knead the mass thoroughly, beating it off with your hands. The meat balls will keep their shape well and will not fall apart during heat treatment. Fashion oval cutlets from minced meat with a length of not more than 6 cm and a width of 3-4 cm.
They can also be made in the form of balls, like meatballs. The form does not affect the taste at all. Pour enough water into the double boiler so that it is below the level of the grate on which the patties are laid out. Close the dishes with a lid. After boiling water, boil the patties for twenty minutes, and then remove them into a clean and dry pan.
Advice from a nutritionist
Professionals recommend not counting calories in recipes for dietary main dishes, but simply eating foods with a lot of fiber, which stimulates intestinal motility. It is also worth remembering that you can not drink with food, as this dilutes the gastric juice, which will lead to poor digestion of food, accompanied by fermentation. It is better to drink 150-200 grams of warm water half an hour before a meal - this will significantly reduce appetite.