Even in Ancient China there was a famous rule: the health of the body is based on the harmony of body and soul. But at that time there was not the variety of products that we can see today. So what should a diet dinner for weight loss of a modern person consist of in order to maintain harmony not only of the soul, but also of the body?

Everything is very simple. If the harmony of the soul is supported by a state of calm and relaxation, then you need to be attentive to what contributes to this. In other words, watch what and how you eat before bed. We invite you to familiarize yourself with the basic recommendations for a dietary dinner. Light meal recipes will help you get all the necessary microelements and vitamins without negatively affecting your figure.

Basic Rules

Girls who are advanced in matters of weight loss (and today 70% of the entire female population are such) will, without hesitation, tell you the basic rules on which a light diet dinner should be based:

• Eat 2-3 hours before bedtime.
• Drink a glass of water, green tea or kefir before dinner. Ideally, of course, kefir, because it starts the necessary digestive processes in the intestines.
• Do not under any circumstances give up your evening meal, because hunger, like overeating, leads to metabolic and sleep disorders. If you don’t feel like eating or don’t have time to prepare a full dinner, a fruit smoothie or a light vegetable salad will save you.
• Dinner should not exceed 300 calories.

Don't forget to work up an appetite. Walk, dance or swim. Always be on the move.

What to cook with

Experts in the field of figure modeling, nutritionists and doctors of medical sciences, provide in their articles and books more specific recommendations on how to choose a quick and tasty dinner while losing weight. By following these simple rules, you'll know exactly what to cook tonight.

• First, your dinner must contain protein. That is, any meat (boiled chicken, turkey dishes, fish or seafood), dairy products (low-fat cottage cheese, cheese), beans or eggs. In general, it is better to structure your daily diet so that most of the protein is absorbed at breakfast and lunch. Leave the rest for the evening.
• Secondly, a healthy dinner should consist of fiber or vegetables. Fresh, stewed or canned - choose any. Preference should be given to greens and fresh green salad, as they enrich the body with essential vitamins and minerals.
• Thirdly, the ratio of protein and fiber proportions should be 1 to 3.

As you can see, creating a diet dinner menu is quick and easy.

How to prepare a dietary and healthy dinner

Many diets include the need for fasting days.

For example, an idea Michael Mosley's 5:2 Diet consists of reducing the number of calories to 500 2 days a week. In this case, food intake is divided only into breakfast and dinner. A dietary, and most importantly, healthy evening meal here can be a piece of steamed white fish, seasoned with lemon juice or pepper, or a grilled chicken breast with vegetables. It is preferable to cook vegetables in olive oil. And foods such as cucumbers and green salad can be eaten in unlimited quantities, even on fasting days, as they contain a minimal amount of calories.

By applying the rules of low-carb (on which Jennifer Aniston and Renee Zellweger lost weight), you can reduce the amount of carbohydrates in your diet dinner.

Star nutritionist Colette Hemowitz created a dietary nutrition program for Kim Kardashian when she needed to quickly get in shape after giving birth. Dinner according to this system consisted of vegetable noodles, chicken with zucchini, vegetable stew or turkey salad.

These 3 modern examples prove the effectiveness of the rule of putting fiber on your plate during a low-calorie, healthy dinner.

But the Cosmopolitan-90 diet, described in the magazine of the same name back in the first year of its publication, offers another alternative to a low-calorie evening meal. It is worth noting that many girls today consider this diet effective and relevant. For example, dietary dishes for dinner according to this system are: a third of a bar of dark chocolate and a glass of milk or just 2 glasses of cocoa.

What you shouldn't forget

Don't forget that age is an extremely important factor in determining your life. Likewise, in matters of diet and healthy eating, your age plays a key role. It's no secret that foods are digested differently at every age. Therefore, before you blindly trust the diets on which 20-year-olds lost weight (or vice versa, 30-year-olds), check what from their diet will help you lose weight.

• You can have dinner without risking your weight 10 hours after breakfast.
• All cuisines of the world have a wide variety of easy recipes for dietary dishes for dinner. Thanks to the Internet, recipes with photos can be quickly found. Leading chefs provided people losing weight with delicious turkey or chicken breast dishes and diet omelettes.
• Remember about positive attitudes. They have a much stronger influence on your will, aspirations and emotional state than negative ones. Therefore, instead of: “I’ll give up dinner today,” it’s better to think: “My dietary-healthy and delicious dinner will help me lose weight quickly!”

The best foods for a diet dinner

15 Delicious Best Foods for Late Dinner. This food can be consumed as an independent, tasty, but dietary meal or as a complex dish.

Cellulose :

• fruit smoothies;
• vegetables/vegetable stew;
• beans;
• green salad.

Protein products:

• boiled/grilled chicken;
• turkey dishes;
• fish or seafood;
• eggs/diet omelette.

Dairy:

• low-fat cottage cheese/curd casserole;
• low-fat kefir;

Diet desserts:

• dark chocolate;
• popcorn;
• cocoa.

Sample menus and recipes

There are many options for dietary dinner. For example:

• eggs marinated with beets;
• chicken fillet with honey;
• pumpkin casserole;
• vegetable stew;
• dessert popcorn.

You can also prepare:

• dietary zucchini pancakes;
• simple dietary omelette;
• Greek salad;
• Greek Spanakorizo ​​(rice with spinach);
• vegetable stew with jacket potatoes;
• seafood with bell pepper;
• dietary cottage cheese pancakes;
• chia seed casserole;
• fruit salad with yogurt;
• pumpkin pie;

Eggs marinated with beets

Ingredients :

• eggs (hard-boiled) - 4 pcs.;
• beets (large size) - 1 pc.;
• wine vinegar - ½ tbsp.;
• sugar - 2 tbsp. l.;
• sea ​​salt - 1 tbsp. l.

Preparation:

1. Mix vinegar, sugar, salt and 2.5 tbsp in a large saucepan. water. Bring to a boil, stirring.
2. Add the beets cut into small cubes and cook over medium heat until they become soft (25-30 minutes). Let the brine cool, pour it into a jar (which can be closed with a lid), immerse the eggs in it and put it in the refrigerator.
3. In 2-3 hours everything is ready! This low-calorie egg dish will not only satisfy your evening hunger, but will also not burden your body with work before bed.

Chicken fillet with honey

This chicken dish will take you no more than 40 minutes to prepare.

Ingredients (volume is selected according to the number of servings):

• chicken fillet;
• seasonings to taste;

How to cook :

1. Salt and pepper the chicken fillet.
2. Coat a baking sheet with olive oil, place the fillet and bake for 10-15 minutes. in an oven at a temperature of 180-200 °C.
3. Then brush the pieces of meat with honey and leave to simmer for 10-15 minutes. A delicious end to your healthy dinner is ready!

Pumpkin casserole

Low-fat fresh cottage cheese has long been considered a low-calorie product. Therefore, all nutritionists in the world advise including dietary cottage cheese dishes in your daily menu. For example, in the form of pumpkin casserole. This is a kind of curd dessert that promotes rapid weight loss.

We will need:

• low-fat cottage cheese - 100 g;
• egg - 2 pcs.;
• pumpkin - 100 g;
• dried apricots - 50 g.

Preparation:

1. Grind the pumpkin on a fine grater, and cut the dried apricots into very small pieces (the smaller, the juicier the casserole will be).
2. Mix pumpkin, dried apricots, cottage cheese and eggs and place in a mold.
3. Bake in the oven for 30 minutes.

This light dinner will be the perfect end to the day.

Dietary vegetable stew

Ingredients :

• zucchini - 1 pc. (you can use zucchini);
• onions - 2 heads;
• cabbage - ¼ head. (you can use cauliflower or broccoli);
• eggplant (small) - 2 pcs.;
• tomato (medium) - 3 pcs.;
• garlic - 4 teeth;
• basil - to taste.

How to cook :

1. Cut the onion into medium pieces and place in a frying pan heated over medium heat (with olive oil). While the onions are frying, grate the carrots on a coarse grater and immediately add them to the pan. Cover with a lid.
2. Cut the eggplants into medium pieces and fry them evenly in a second frying pan (you can immediately add them to the carrots and onions - your choice). Cut the zucchini into medium cubes and add them to the carrots and onions. Cover with a lid.
3. Don't forget to stir the vegetables and add olive oil or water as needed. Peel the tomatoes: place the tomatoes in the pan with the carrots for a few minutes, turn them over, and the peel will begin to peel off on its own. Let them cool. Once the zucchini is soft, add the fried eggplants and stir. Cover with a lid.
4. At this time, cut the cabbage into medium pieces. Add it to the rest of the vegetables. Simmer the stew for 5-7 minutes until the cabbage becomes soft and only after that add the tomatoes cut into large pieces. Add garlic, coarsely chopped. Now you can add spices and salt to taste.
5. Don't forget that the taste of vegetable stew is much more intense when hot. Therefore, determine in what form you want to serve this dish and add spices. Simmer for 3-4 minutes, add spices to taste. At this stage you can add greens. The stew should sit for 1-2 hours.

The main task in preparing vegetable stew is to determine which vegetables take longer to stew than others. They must be cooked first and the remaining ingredients must be gradually added to ensure the stew is smooth and juicy. You can also add any dietary meat, such as turkey, to the vegetables.

Using this recipe, you can easily and quickly prepare a healthy dinner from any vegetables!

Dessert diet popcorn

If you like to spend the evening watching your favorite TV series or movie, then this diet popcorn recipe is definitely for you. 120 calories - and you’re guaranteed a wonderful, quick evening without the threat of gaining weight!

Ingredients :

• popcorn (ready) - 3 tbsp.;
• parmesan - 2 tsp;
• sea ​​salt - to taste.

Mix all the ingredients. The dish is ready!

What kind of dinner will help you lose weight?

• During the diet, forget about the so-called fast carbohydrates for dinner. These include all those foods that are digested very quickly and just as quickly stored as fat: cakes, pastries, buns, etc. According to the rules of some diets, at a certain time you can eat any food, without exception. For example, for breakfast you can allow yourself to eat 1, 2 or 3 pieces of cake (taking into account, of course, your daily activity). But during a diet dinner, try to limit, or better yet, not consume fast carbohydrates at all.
• Not eating at all before bed is a bad idea, modern nutritionists say. Only those people who go to bed no later than 22:00 can afford not to eat after 18:00. If you consider yourself one of them, then you can safely refuse a late dinner! If not, nutritionists strongly recommend eating turkey dishes or a diet omelet. Plan your evening meal so that it meets the requirement “dinner = fast and tasty.” After all, excess weight gain begins not because of the time at which you ate, but because of the foods you consumed.
• Equally important is your activity not only during the day, but also after the evening meal. To better assimilate a late dinner, light physical activity is necessary. This could be a walk in the park, playing with a child, or choosing and trying on clothes for tomorrow.

The kilograms go away if:

• Eat 2-3 hours before bedtime.
• Drink a glass of kefir before dinner.
• Light food is better than nothing.
• Don't go beyond 300 calories.
• Always be on the move (before and after dinner).
• Your dietary meal will include any meat.
• Make it a rule to have vegetables for dinner.
• Stew vegetables only in olive oil.
• The break between breakfast and dinner will be at least 10 hours.
• Remember about positive attitudes.
• A delicious dinner will be dietary (look for recipes above).
• Eliminate fast carbohydrates (cakes, pastries) from your meals.

3 easy dinners: video

In conclusion, it is worth saying that when choosing a diet, try to stick to it for at least six months. The body needs time to get used to a new diet and new weight. Make your daily menu based on your lifestyle, your predisposition to be overweight in general, and your emotional states. Maintain balance in everything, harmony of body and soul.

No matter how much I write about sports, the topic still slides into the plane of proper nutrition. People constantly send me questions: “What to eat for breakfast?”, “How do you eat?”, “What can’t you eat?” So be it, I’ll tell you point by point what and at what time I eat.

I eat often. Because I like it and it has a great effect on my well-being. I try to eat at least five times a day. Better - six.

7.00 - breakfast (about 500 kcal)

During the year of my proper nutrition, I tried, if not everything, then a lot. I found out through practical experience that Slow carbohydrate for breakfast is optimal.

Therefore, now in the morning I eat porridge and no longer eat only cottage cheese.

If you have breakfast exclusively with cottage cheese with some fruit, then by lunchtime you will have a monstrous appetite. This is because the sweets (fruits, honey) that we add to cottage cheese, with their characteristic fast carbohydrate content, instantly raises blood sugar. But the body cannot quickly obtain nutrients from cottage cheese to maintain this level. As a result, while we are trying to deal with the cottage cheese, glucose decreases. We are hungry. These surges make themselves felt closer to lunch. Well, then everything that gets in the way is swept away.

Therefore, breakfast is mainly slow carbohydrate + fast carbohydrate (to start metabolic processes) + a little protein (a small jar of soft cottage cheese) + fats (nuts, a piece of dark chocolate).

I abandoned the practice of eating breakfast at 250 kcal. Now the calorie content of the first meal is 450-500 kcal on average.

After a large glass of water, of course.

What are the options for a proper and healthy breakfast?

• Oatmeal, which needs to be cooked for a long time, with flaxseeds and bran in milk, with fruit, maple syrup. Then a small low-fat cottage cheese. Then chocolate and coffee. A piece, not the whole chocolate! :)


• Whole oatmeal, soaked the night before and cooked in milk. With fruit and nuts. Curd 0%. Coffee


• Oatmeal with flaxseeds, doused in the evening with 2.5% fermented baked milk. In the morning, fruit is cut into it and nuts are added. Coffee. Cottage cheese.


• Granola. This mmmmm... I cook on weekends. Oatmeal is mixed with nuts and honey (I use maple syrup or agave syrup) and baked in the oven. The mixture must be stirred during baking. When the oatmeal cools down and becomes crispy, you can pour it with natural yoghurt or fermented baked milk. I could sell my homeland for such a breakfast, honestly.


• Whole grain oatmeal with scrambled eggs. And cheese. I practiced, but it didn’t work. Still, I love it when breakfast is sweet.


• Millet with milk. With fruits and nuts. But it is not as healthy as oatmeal. Cottage cheese. Coffee.

I will not tire of repeating that how you start the day is how you will spend it. I never start the day without breakfast.

10.00 - snack (about 250 kcal)

• Cottage cheese from 1 to 5% and fruit. You can add berries, an apple, a persimmon or a pear. Tasty!


• Cottage cheese casserole with berries.


• Cottage cheese jelly 1% with cocoa.

13.00 - lunch (approximately 350 kcal)
The options for a healthy lunch are endless. The main thing is to understand what should be on the dinner plate. And it should contain slow carbohydrate in the form of porridge. Protein in the form of meat, fish or eggs. Vegetables.

I don’t eat all the porridge.

My favorites are oatmeal, buckwheat, pearl barley, wild rice (not white). Sometimes - chickpeas, peas or lentils.
Favorite protein is chicken and turkey. If I don’t have time at all, I boil eggs (but only eat whites!). I just bake white fish. Red - in a double boiler.

From chicken/turkey I make the following:
I stew it in 1% kefir, stew it in onions, just boil it, bake it in foil like boiled pork, bake it in a sleeve with vegetables, stew it in soy sauce and French mustard, less often I cook it in a double boiler, grind it in a blender and make a mousse casserole in the oven.

They are vegetables, and in Africa they are vegetables. I like it fresh with fresh pepper.

Any variations on the theme of pilaf will also work: poultry with any of the above-mentioned grains. Vegetables.

16.30 second snack (about 250 kcal)
Most often this is cottage cheese from 1 to 3%. If I haven’t gotten enough carbohydrates, I can still eat an apple. Or grapefruit.

The second option is fermented baked milk. I know that many people can’t stand her. And I can’t live without her. Although before I couldn’t even show it to me. Still, eating habits are the most flexible. Today you can’t watch it, but tomorrow you adore it. Plus whole grain bread (1-2 pieces).

The third option is cottage cheese casserole according to the pp recipe (without flour, sugar, yolks and semolina). And fruit.

If I have a workout in the evening, I definitely add an apple to the cottage cheese or fermented baked milk. And I drink a cup of coffee.

In general, I don't worry about eating before a workout. But what you need to eat after it deserves special attention. Because after the body has worked hard, it needs nutrients to restore glycogen reserves, as well as amino acids in the muscles. If you don't feed him lightly, he will still eat. Only in this case will he eat muscles. Yes, yes, the same ones that we try so hard to get.

Therefore, after training, I eat a quick carbohydrate in the form of fruit (honey, marshmallows, juice are alternatives) and protein (ideally chicken or egg white without yolk). If there is no such protein, I eat cottage cheese.

And if there is nothing at all, I drink a protein shake - isolate.

Depending on the training cycle, dinner can happen either at 19.00, or at 20.00, or at 21.00

Dinner options (approximately 300 kcal)

• Fish with vegetables


• Seafood with vegetables


• Chicken/turkey with vegetables


• Protein omelet or simply boiled whites with vegetables


• Cottage cheese... with vegetables.


• Any salad on the theme of meat/fish/eggs and vegetables

As you can see, to keep yourself in great shape in the evening, carbohydrates are excluded. Any. This is very simply explained, because in the evening your body slows down its processes and prepares for rest. He no longer needs energy from carbohydrates.
If I go to bed and feel like I’m still hungry, feel free to drink kefir and eat an apple or a small portion of cottage cheese. For those who don’t like cottage cheese, there is only one recommendation - to love it. I don’t know a more convenient protein product, to be honest.

Important! Between meals I make sure to drink water. I try to drink a glass half an hour before meals and 40-50 minutes after.

I wrote a lot about proper nutrition.

And my healthy diet for today:

7.00 - breakfast
Oatmeal + flaxseeds + bran (70 grams in total), boiled in 1.5% milk
120 grams of persimmon in porridge
1 tbsp. maple syrup for porridge
10 gr. cashews in porridge
Soft curd "Savushkin product" 0%
10 grams of homemade dark chocolate
Coffee with milk 1.5%

10.00 - snack
A pack of cottage cheese 2% + raspberries 130 grams

13.00 - lunch
Chicken breast with spices 150 grams
Buckwheat with onions and carrots 120 grams
Cucumbers and tomatoes

16.00 - snack
Cottage cheese 1%
Grapefruit

19.00 - dinner
Chicken with spices 150 grams
Braised cabbage

21.30 - dinner for those who haven’t eaten enough during the day
A glass of kefir (and maybe an apple)

As you can see, I'm not starving at all. I feel great and look great too! I wish the same for you!

Dinner is perhaps one of the most important meals for those who want to lose weight. But there are not so many requirements for it. First of all, there must be one. Ideally, three to four hours before going to bed. That is, if you go to bed at 23:00, you can easily have dinner at 20:00. No refusal to eat after 18:00! Secondly, it should not contain carbohydrates (side dishes), but only easily digestible protein (cottage cheese, eggs, fish, lean meat) and vegetables. Thirdly, you don’t need more than 300 kcal at night.

Here are seven ideas for you.

#1 Omelet with broccoli and feta cheese

Ingredients

Cooking instructions

• 1 Place a small frying pan over medium heat and grease with any oil suitable for frying.
• 2 Beat the eggs thoroughly with salt and pepper and pour into a heated frying pan.
• 3 When the bottom layer has set, evenly spread the broccoli cut into small florets onto the omelette.
• 4 Crumble feta cheese on top of broccoli.
• 5 Reduce the heat to low, cover the pan with a lid and cook the omelette for 2-3 minutes, until the top layer is cooked through and the broccoli turns bright green.
• 6 Place the omelette on a plate and sprinkle with fresh parsley.

#2 Fluffy frittata with asparagus

Ingredients

• 1 Preheat the oven to 200 degrees.
• 2 Wash the asparagus and break off the hard ends. Cut it lengthwise and, if it is too long, in half. In a dry grill pan, fry the asparagus for 5-7 minutes on each side.
• 3 Grease an oven-safe pan (without plastic on the handle) or oven dish with olive oil. Place the tomatoes cut in half. Place asparagus on top. Beat the eggs with salt and pepper and carefully pour over the asparagus and tomatoes.
• 4 Place on the stove so that the bottom layer of eggs sets. Then place in the oven for 15 minutes or until the frittata is completely cooked.

#3 Egg soup

Ingredients

Cooking instructions

• 1 Pour water into a small saucepan.
• You can use frozen stock of vegetable or chicken broth instead of water.
• 2 Grate or finely chop the ginger.
• 3 Add soy sauce, sesame oil, ginger, frozen vegetables, salt and pepper.
• 4 Bring to a boil, reduce heat to low and cook for about 5 minutes.
• 5 Beat the eggs separately.
• 6 Constantly stirring the soup, pour in the eggs in a thin stream.
• 7 We continue to thoroughly stir the soup for another minute until the egg mixture is distributed in separate small fibers throughout the soup and is completely cooked.
• 8 Pour the soup into bowls and sprinkle with fresh green onions.

#4 Falafel

Ingredients

Cooking instructions

• 1 In a blender or food processor, puree chili (without stems and seeds), cashews, coconut cream, garlic, onion, lemon juice, parsley (along with sprigs), flax and spices. If the mixture is too dry and does not mix well, you can add a little water, just don’t overdo it. Add chickpeas to the mixture and continue pureeing until the consistency is as creamy as possible. Add salt if necessary.
• In fact, it is not necessary to wait for a perfectly smooth and homogeneous mass. It’s okay if unground chickpeas or other ingredients are visible here and there.
• 2 Place the finished mixture in a dish and stir thoroughly again.
• 3 Heat a thick-bottomed frying pan or wok and grease it with suitable oil. From the falafel mixture we make balls approximately the size of a golf ball (weight 40-45 g). You should get 16 balls. Place the falafel in the pan and press down lightly.
• We do not throw the falafel into boiling oil, but lightly fry it on both sides. This will cause the center to not cook as much as the original. We compensate for this with a flatter shape.
• 4 Fry the falafel for 1-2 minutes on each side. While the falafel is frying, mix the spinach and lettuce in a deep plate, chop the cherry tomatoes (4 per serving) and season with lemon juice.
• 5 Place the finished falafel on the salad (4 per serving).

#5 Cobb salad with chicken

Ingredients:

Cooking instructions

• 1 We bake chicken breast in our favorite way.
• 2 Boil the eggs hard.
• 3 Cut all the ingredients into cubes of approximately the same size, add salt, pepper, and season with olive oil.

#6 Boats with tuna and cottage cheese

Ingredients

Cooking instructions

• 1 Knead the cottage cheese with tuna from both cans and oil from one can.
• 2 Add garlic, passed through a garlic press, and finely chopped parsley. Salt and pepper to taste.
• 3 We divide the Chinese cabbage into leaves. We leave the largest leaves on top for another occasion, and place the 10-12 lower “boats” on a plate.
• 4 Fill each boat with 1-2 teaspoons of curd-tuna mixture and place 2 cherry quarters on top.

• 1 We cut off the head of the shrimp, clean them from their legs and shell. We make a longitudinal incision along the back and take out the intestine.
• 2 Cut the garlic into thin slices, chop the ginger and cut the chili into rings.
• 3 Pour a little olive oil into a hot frying pan and fry the garlic, ginger and chili.
• 4 After a minute, add shrimp.
• 5 Salt, pepper and fry until tender - about 5 minutes.
• 6 When the shrimp are almost ready, add soy sauce and wait for it to evaporate.
• 7 Only after this add spinach.
• We wait another minute, turn off the heat and stir everything thoroughly until the spinach is reduced.
• 8 Place the dish on a plate and sprinkle sesame seeds on top.

Counting calories.

A calorie is a unit of energy that the body receives from food. 1 gram of protein contains about 4 calories, 1 gram of fat - 9.

If a person consumes the same amount of calories that he gets from food, he does not gain weight. In reality, consumption usually exceeds receipts.

For example, if you weigh 70 kg, you get 2010-2100 calories - that’s how much you need to consume per day, based on reducing the caloric content of your diet, you can create a diet

Second breakfast - 10%; Lunch - 35%; Afternoon snack -10%; For dinner - 20%

For example, for a 1200 calorie menu it would be:

Breakfast - 25% of 1200 = 300 calories;

Second breakfast - 10% of 1200 = 120 calories; ;

Lunch - 35% of 1200 = 420 calories; ;

Afternoon snack -10% of 1200= 120 calories;

Dinner - 20% of 1200 = 240 calories.

Breakfast - 300 calories:

150 grams of cabbage and carrot salad, seasoned with a drop of vegetable oil, crispy bread spread with 5 grams of spread and a piece (50 grams) of boiled sausage.

120 calorie second breakfast:

A cup of coffee with 1 teaspoon of sugar. Lunch for 420 calories: 80 grams of boiled chicken, 150 grams of potatoes, poured with 20 grams of vegetable oil, a cup of green tea.

120 calorie snack:

2 yoghurts (1.5% fat)

240 calorie dinner:

70 grams of durum spaghetti, without anything, or 200 grams of fish and 150 grams of cabbage and carrot salad, sprinkled with vegetable oil.

You can eat everything high in calories and fat only at the beginning of the diet, while the body gets used to it, but then switch to proper nutrition, because it is not only tasty, but also healthy and will allow you to maintain a beautiful figure for many years.

Examples of caloric content of ready-made dishes for different amounts of calories.

100 calorie meals.

A large bowl of borscht or vegetables (in vegetable broth).

A plate of vegetables stewed in water (cabbage, carrots, herbs) with a drop of sunflower oil.

1.5 cups of boiled mushrooms or one cup of fried mushrooms in vegetable oil.

Boiled potatoes with dill.

Boiled egg with 15 grams of lean mayonnaise.

One boiled chicken leg.

One banana.

A cup of sweet (2 teaspoons) or black or green tea with honey and cream.

2 cups of milk tea (half a cup of milk and half a cup of tea leaves).

2 pieces of lean boiled fish. A cup of any berries.

Half a glass of cocoa. 2 low-fat yoghurts.

Meals for 200 calories.

120 grams of eggplant caviar.

150 grams of radish salad with 30 grams of sour cream.

1 piece of wheat bread.

2 small slices (100 g) boiled sausage.

1 sausage. 1 cracker.

Fruit salad of one banana, 1 orange, 1 kiwi and persimmon, dressed with low-fat yogurt.

A large bowl of vinaigrette.

Scrambled eggs from two eggs.

A cup of pasta soup with vegetable broth.

1 small aspic.

Meals for 300 calories.

2 meat or 3 fish meatballs, stewed with tomato sauce.

2 meat cutlets or 2 meatballs.

Liver pate - half a cup.

A small plate of porridge (buckwheat, semolina, rice, barley and pearl barley) or half a plate of pasta.

2 sausages and 2 tomatoes.

2 pancakes with cottage cheese or butter (30 g butter).

2 bli Omelette of two eggs with milk.

Half a bowl of milk soup with rice. 150 grams of cottage cheese casserole.

A small plate of meat salad. 150 g beef goulash or 100 g pork. A bowl of mashed potatoes. 2 cabbage rolls (without sauce). Sometimes, without knowing it, when evaluating a particular product, we can be very mistaken in calculating the calorie content of products.

The 300 calorie diet was developed by American Martin Katan and is based on calculating the calorie content of dishes. Such a diet is considered strict, but a significant advantage will be the ability for a person losing weight to select the dishes they like, according to the calorie norm. It is difficult for the body to adapt to low-calorie meals, the body begins to sharply lose excess water and kilograms.

• We recommend reading: , and

On average, when eating a 300-calorie diet, people lose up to 10 kg in 21 days.

Every person knows that in order to lose weight, it is necessary to consume the amount of food per day that can ensure normal functioning of the body and not only not gain weight, but also lose weight.

The resulting number: the number of calories the body needs to avoid gaining extra pounds. To lose weight, the amount of calories for someone losing weight is reduced. At the same time, it is recommended to take into account both a person’s lifestyle and energy costs. The diet is carried out according to 2 options.

Method 1

In the first three days we eat 300 calories, for the next three days we eat 600 calories per day. From the eighth to the fourteenth day, the diet will be 900 calories, in the next three days we again reduce the calorie content to 300, and for the final three days of the diet we slightly increase them to 600. Such a diet and calorie ladder does not allow our body to adapt, so weight quickly decreases.

Method 2

In the first three days we eat 300 calories, the next three days we eat 500 calories per day. From the eighth to the fourteenth day, our diet will be 700 calories, in the next three days we again reduce the calorie content to 300, and for the final three days of the diet we slightly increase them to 500.

Grocery list

In order not to feel hungry, the diet must contain protein, for example, boiled chicken or fish, egg white, cottage cheese with low fat content. Smoked meats, sausages, bread, potatoes in any form are necessarily excluded.

In order not to invent a menu every day, it is easier to create it for the week, alternating several simple low-calorie dishes.

With this diet, you need to drink a lot of fluid, it will help dull the feeling of hunger and remove excess toxins from the body. Melt water is perfect. It is not recommended to drink alcoholic beverages during the period of weight loss, because drinking a glass of wine or beer once a week can negate all your efforts in 7–8 days. If a person who decides to lose weight gets sick, then the minimum calorie intake is raised to 500.

The diet allows you to eat almost anything, the main thing is that the dish is not overly salty or spicy and is within the required calorie threshold.

Menu for every day

For meals, it is easy to prepare boiled rice with vegetables and soy sauce. This dish will be low in calories and is perfect for a person who is constantly short of time. Simply boil 100 grams of cereal, season with a spoonful of soy sauce and add boiled or steamed vegetables. A good option would be an omelette made from three egg whites with mushrooms (honey mushrooms or champignons) and tomatoes.

For a 300 calorie diet, nutrition is good. 800 grams of fruit contain only 300 calories; they are included in the norm for this diet. At lunch, it is recommended to supply the body with protein and fructose by drinking 2 glasses with a fat content of 1% or. And after the fermented milk product you can eat a pear or an apple.

Dish recipes

Yogurt sauce

For people who suffer without fatty sauces, the article provides a recipe for a yogurt-based sauce. To prepare this sauce we will need: a glass of low-fat yogurt, a tomato, one cucumber and herbs. Chop the greens, grate the vegetables and add to the yogurt. Mix everything thoroughly. The diet allows you to replace yogurt with cottage cheese without large grains.

Cheese soup

Cheese soup is also perfect for your diet. This light dish will help diversify the menu, as evidenced by positive reviews about the lightness and pleasant taste of the dish. To prepare it we need 3 potatoes, 300 grams of zucchini, 2 carrots, bell pepper. Vegetables are boiled until tender and chopped in a blender. Pour the puree into a saucepan and place on low heat. Flavor the vegetable puree with one hundred grams of processed vegetable puree, add salt and pepper. The soup is brought to a boil. The dish is ready, its calorie content is 30 calories per 100 grams of product.

Buckwheat pancakes

For a 300 calorie diet, you can prepare buckwheat pancakes. To do this, mix boiled cereal (300 grams) with 250 grams of kefir, add salt, and add slaked soda on the tip of a knife. Break it into a buckwheat-milk mass and add 10 teaspoons of wheat flour. Fry the pancakes in a frying pan on both sides until they are browned. It is recommended to serve low-fat sauce as a sauce.

Fruit and vegetable salad

And as a dessert, a person who is losing weight should treat themselves to a salad of fruits and vegetables. To prepare, we need 200 grams of apples, the same amount of pears, half a kilogram of pumpkin, lemon zest and 100 grams of ripe plums. Fruits and vegetables are finely chopped and flavored with lemon juice. You can sprinkle a little powdered sugar on top of the salad if it seems sour.

• To make it easier to adjust the menu and count calories, you should not eat in restaurants and catering establishments. Dishes prepared in this way are difficult to calculate by the number of calories, which is confirmed by reviews of those losing weight;
• To make calculations more convenient, you can use special tables indicating;
• With a properly selected menu, you will not feel hungry. The diet involves the use of vitamins;
• If you purchase ready-made food due to a lack of time, then it is better to take dishes with the indicated calorie content on the label;
• The diet suggests that the last time you eat should be no later than 3-4 hours before bedtime. The diet is not recommended for nursing and pregnant women.

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