Contrary to the prevailing stereotype, weight loss does not require hard starvation or strict nutrition plans. Losing weight at home is entirely possible by simply adjusting the diet a bit.
Introduce recipes created from the fusion of the knowledge of traditional medicine, the data of modern science and delicious culinary traditions from around the world.
There are no universal home weight loss formulas that suit everyone, apart from individual characteristics and needs.
The principles of good nutrition in home recipes for weight loss
Diet planning is one of the most important steps in creating a diet plan.
The ratio of BZHU, calorie content, the amount of vitamins and minerals - all this is important to consider when choosing dishes and their recipes.
But in principle, on a natural, mild for the body, but at the same time, a noticeable result of weight loss, some factors positively influence, the essence of which can be reduced to a few simple tips on a healthy diet with diet for weight loss:
• dishes according to homemade recipes for weight loss should be prepared and consumed in small portions, ideally placed on a saucer;
• from heat treatment are allowed - steaming and in water, stewing, baking.
In general, deep-frying is always prohibited on the diet and frying is limited to a golden hue. But sometimes, for the taste - you can!
• among the ingredients should not be fatty meat, shop yogurts and sauces, plenty of white bread, and salt - very little;
• Whenever possible, most fresh fruit and berries (and some vegetables) should be minimally cooked to preserve the benefits palette.
Separately, it is worth noting that many non-diet recipes can be transferred to the category of “home recipes for weight loss” with a literally simple adjustment of the ingredients and cooking technology (for example, the fish is not marinated in mayonnaise, but in natural yogurt and wrapped in foil so that the oven does not turn brown crusts).
And although the choice of individual recipes is original in each particular case, it is also possible to immediately reveal the details and secrets of recipes suitable for many cases of diet for weight loss in principle. In order to continue, perhaps, either to cook directly on them or to use as a guideline, one example of what to look for.
Homemade slimming soups and salads
Celery Soup
Ingredients:
- 1 root of celery;
- 1 small onion;
- 500 ml of vegetable or meat broth;
- 1 cream cheese
- vegetable or butter;
- salt.
Cooking method:
Chop the onion and fry in a pan until translucent in oil.
Finely chop the celery and add to the onion, stew the vegetables for 10 minutes.
Pour the broth into the pan.
Grate the pre-chilled cheese and grate it in the soup, which should begin to boil by this time.
Reduce heat and simmer until the cheese melts well.
Salt and pour on plates, serve with small rye crackers.
Greek style salad
Ingredients:
- 2 sheets of Beijing cabbage;
- olive oil;
- lemon juice;
- sweet mustard;
- 1 fresh tomato;
- 1 egg
- 150 g of ricotta;
- 1 small fresh cucumber.
Cooking method:
From the leaves of cabbage, cut out the harsh white veins, finely tear the remaining greens with your hands.
Ricotta crumble with a fork.
Cut the tomato into thin slices.
Mix the oil, mustard and lemon juice in 4: 1: 1 proportions.
Peel and dice the cucumber.
Stir the cabbage, cheese, tomato and cucumber, add the sauce.
Boil water, add some lemon juice. Using the movements of the fork, create a whirlpool and carefully break the egg into it. After 3 minutes, catch it.
Put the hot egg on top of the salad and cut it so that the yolk emerges.
Salad with Prunes and Beets
Ingredients:
- 1 small beetroot;
- 200 g of prunes;
- half a glass of sour cream;
- 2 tbsp. l liquid honey;
- 50 g of walnuts.
Cooking method:
Boil beets in salted water and grate (or cut into strips).
Fry the nuts in a dry frying pan and chop.
Mix honey with sour cream.
Prune for 5 minutes, pour boiling water, then finely chop.
Stir beets, prunes, nuts and sauce. For a better taste, before serving a salad, put it in the refrigerator for 30 minutes.
Main dishes and trivia for a snack according to home recipes for weight loss
Baked chicken breast with cheese and tomatoes
Ingredients:
- 1 chicken fillet;
- 70 g mozzarella;
- 1 tbsp. l soy sauce;
- 2 tbsp. l sour cream;
- 2 cloves of garlic;
- fresh parsley;
- a pinch of ground black and white pepper;
- 1 small fresh tomato.
Cooking method:
Squeeze the garlic through a press.
Finely chop the greens.
Pepper the chicken breast and marinate for 40 minutes in herbs and soy sauce.
Slice the tomatoes and cheese.
Make a few oblique deep cuts in the fillet and put in each cheese and tomato.
Add garlic to sour cream.
Put the chicken in a mold, grease with sour cream and put in the oven, bake for 25-35 minutes at 190 ° C.
Turkey with vegetables in a pot
Ingredients:
- 150 g of turkey meat;
- olive oil;
- 1 small potato;
- half of onion;
- a pinch of ground black pepper;
- butter;
- paprika;
- 3 tbsp. l sour cream;
- 100 g of green beans;
- 1 shallow carrot.
Cooking method
Cut the carrots into circles.
Dice potatoes.
Beans for 5 minutes, blanch in salted water, then fold in a colander.
Fry the onion sliced in half rings until golden in vegetable oil.
Put potatoes with carrots after the onion and lightly fry.
Cut the turkey into large pieces.
At the bottom of the pots lay onions, then potatoes, on top - turkey with carrots, then beans and, finally, pepper everything, sprinkle with paprika, top with sour cream and butter.
Cover the pot with a lid (if there is no ceramic, you can mold it in 5 minutes from unleavened dough) and place in the oven for 35-45 minutes with a cooking temperature of 180 ° C.
Ham and Cheese Toasts
Ingredients:
- 2 slices of whole grain toast bread;
- 2 tsp butter;
- 1 tbsp. l liquid honey;
- several slices of ham;
- a pair of slices of camembert cheese.
Cooking method:
Fry slices of bread on one side in a dry pan.
Grease the rosy hot side of the bread with butter and honey.
Put on one slice of cheese, on top - ham.
Cover with a second piece of bread.
Continuing to cook according to a homemade recipe for weight loss, return the sandwich to the pan - fry the pale outer sides and at the same time warm it up appetizingly, melt the middle.
Frittata with vegetables
Ingredients:
- 3 eggs;
- 1 tbsp. l flour;
- olive oil;
- 1 small fresh tomato;
- 120 g broccoli;
- a few mint leaves;
- 100 g canned corn;
- 3 cloves of garlic;
- 50 g of hard cheese;
- salt.
Cooking method:
Boil the cabbage until cooked in salted water, cut into small pieces.
Squeeze the garlic through a press.
Grate cheese on a coarse grater.
Finely chop the mint.
Break the eggs, stir with flour, salt, add cheese and garlic to them.
Cut the tomatoes into slices and hold them a little in a frying pan, in oil, to make them less juicy.
Put the broccoli and corn to the tomatoes, mix everything, hold it for 5 minutes.
Sprinkle vegetables with mint, cover with eggs and count about 10 minutes.
Zucchini casserole with cottage cheese
Ingredients:
- 250 g squash;
- 250 g of cottage cheese;
- vegetable oil;
- fresh basil greens;
- 2 eggs;
- a pinch of salt.
Cooking method:
Rub the cleaned pulp of the zucchini on a coarse grater. If the vegetables are too juicy - drain excess liquid from them.
Coarsely chop the basil.
If necessary, wipe the cottage cheese - it should be in the form of an almost uniform mass.
Beat eggs with cottage cheese, add greens, salt.
Add zucchini to the mixture.
Put everything in a greased mold and put in the oven, bake for 35-40 minutes at a temperature of 180 ° C.
Homemade Slimming Desserts
Pear and apple compote
Ingredients:
- 400 g pears;
- 400 g of sweet and sour apples;
- 1/5 tsp citric acid;
- 600 ml of water;
- 200 g of honey.
Cooking method:
Slice apples and pears and pour freshly boiled water for 10 minutes.
Pour the water from the fruit bowl into a saucepan on the stove, pour citric acid, bring to a boil, dissolve honey in a liquid.
After 5 minutes, put apples and pears in the pan, bring to a simmer again, then reduce heat and simmer for 10 minutes.
If you need compote in reserve - it's time to pour it into a jar and roll up the lid, if not - you just need to remove it from the stove.
Mannik with a pumpkin
Ingredients:
- 250 g pumpkin;
- 300 g semolina;
- 2 eggs;
- 2 tbsp. l flour;
- 170 ml of kefir;
- a pinch of salt;
- 1/3 tsp soda;
- 100 g cane sugar;
- 100 g of raisins.
Cooking method:
Pour some water into the pot on the stove (literally cover the bottom) and put the pumpkin pulp cut into pieces. Stew the vegetable under the lid for 20 minutes, then mashed using a blender.
Add kefir and semolina to the pumpkin, mix and leave for 25 minutes.
Pour raisins for 3 minutes with boiling water, then discard in a colander.
Mix eggs, flour, sugar, salt and soda into a pumpkin with kefir, then raisins.
At the end of the cooking, according to the homemade slimming recipe, put the dough in a baking dish and put in the oven for 30 minutes, cook at 180-190 ° С. Serve the finished mannik with sour cream.
Oatmeal cookies
Ingredients:
- 100 g instant oatmeal;
- 200 ml of kefir;
- 1-2 tbsp. l coconut flakes;
- 1 ripe banana.
Cooking method
Pour oatmeal with warm kefir and leave for 15 minutes to swell.
Puree banana.
Stir oatmeal, kefir, banana and chopped coconut. If the mass seems liquid, add 1-2 tablespoons of wheat flour.
Put the dough on a sheet greased with vegetable oil, forming a spoonful of cookies.
Place them in the oven for 15 minutes, bake until cooked at 180 ° C.
Watch the video: how to cook fast and tasty on a diet?
