To quickly get rid of extra pounds and maintain weight after a hard diet, you must correctly calculate and make a daily diet. Recipes of low-calorie dishes are suitable, both for weight loss, and for maintaining the results already achieved. When choosing dishes, it is necessary to take into account that the basic consumption of calories should fall on the first half of the day, that is, for breakfast and lunch, and about 20-30% of the daily norm for dinner.
A low calorie diet is about 1500-1800 calories per day. Low-calorie food for weight loss in recipes should contain such products:
- lean meat - rabbit, turkey, chicken, veal, beef;
- low-fat fish species - pike perch, cod, pollock, blue whiting, pike, bream, sea and river perch;
- vegetables and fruits - all kinds, limit potatoes, bananas and grapes;
- whole-grain cereals and beans;
- low-fat cheese and cottage cheese;
- chicken and quail eggs;
- low-calorie dressings for salads.
A low-fat breakfast can consist of proteins and complex carbohydrates, the most useful nutritionists consider protein breakfast. Examples of dietary breakfast:
- Cottage cheese with fruit or dried fruit;
- Cottage cheese casseroles with various additives;
- Oat, rice, buckwheat, corn or millet porridge with milk, fruit or vegetables;
- Dishes from eggs.
For lunch, when observing a low calorie diet, it is recommended to cook vegetable and meat dishes, fish and seafood. Vegetable soups and puree soups are very good.
Low-calorie recipes for weight loss
Pumpkin cream soup with shrimps
Ingredients:
- pumpkin - 1 kg;
- carrots and onions - 1 pc .;
- garlic - 2-3 cloves;
- cream 10% - 100 ml;
- shrimps - 300 g;
- olive oil - 2-3 tbsp. spoons;
- salt and spices to taste.
Preparation
Carrot and chop onion and fry in olive oil until golden brown. Pump the pumpkin, cut into cubes 2x2 cm, put in a pan and pour 1 liter of water. Place the pan on medium heat and add onions with carrots and spices. After boiling, reduce the heat to a minimum and cook until the pumpkin softens. Then add the cream and mix everything in the blender until smooth. Separately chop the garlic and lightly fry it in olive oil, then add the peeled prawns to it and cook over a small fire. Add the shrimp in the soup and can be served at the dinner table. According to this recipe you can prepare soups from various vegetables.
Puree soup with cauliflower
Ingredients:
- cauliflower - 1 kg;
- zucchini average - 1 pc .;
- cherry tomatoes - 3 pcs .;
- onion - 1 pc .;
- olive oil - 50 ml;
- greens to taste - coriander, parsley, basil;
- salt - to taste.
Preparation
Squash and cauliflower to wash and cut into cubes, put together in a saucepan, pour a glass of water, salt and cook until softened. While the vegetables are boiled, finely chop the onion and fry tomatoes in olive oil. Then throw the cabbage with a vegetable marrow in a colander, mix it with the onion-tomato dressing and grind it in a blender until smooth. A broth, left from zucchini and cabbage, you can dilute the prepared mashed potatoes. When serving, you can add a little lemon juice and sprinkle with herbs.
A good option for a low-calorie dinner are:
- soup from chicken fillet with broccoli;
- pumpkin stew with mushrooms;
- crab salad;
- zucchini, fried with cheese;
- boiled chicken with vegetables and rice;
- steam or boiled fish with a garnish of vegetables or race;
- ear from cod;
- pollack on a vegetable pillow.
Dinner with a low-calorie diet should consist mainly of vegetable dishes with a small portion of boiled, steam, baked chicken or lean fish. Perfect for dinner:
- fresh vegetable salads;
- baked vegetables - cauliflower, zucchini, eggplant;
- vegetable cutlets;
- dishes with seafood;
- mushroom dishes.