Vegetable broth how to cook dietary. Diet soups - recipes with photos

Most of those who, as a result of hard work, have achieved success in losing weight and returned attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It's not a secret for anyone that maintaining weight is the best way possible to help a healthy and diet food.

Today our attention will be focused on low calorie recipes on every day. You will be able to make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that your whole family will love the dietary meals. The variety of recipes allows you not to waste time on competently drawing up the menu. Most dishes will not take long to prepare and will not require any special skills from you. 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

As a rule, a healthy breakfast is a guarantee. 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 need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 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 for 10-20 minutes. Stir occasionally. Note that coarse and coarse flakes take longer to cook than small ones, but they are richer in fiber. We lay out the porridge on plates and serve with honey and yogurt.

Same oatmeal goes well with bananas, any berries and apples. They can always be added to the dish if desired.

Appetizing Greek omelet

If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast, you will provide your body not only with slow carbohydrates and proteins, but also with important vitamins and minerals. For cooking we need:

• chicken eggs - 2 pcs.;
• small tomatoes, dried in the sun - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or feta cheese - 25 g;
• slice of cereal bread.

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

All nutritionists unanimously argue that people who are prone to overweight should not sit on. You just need to switch to a diet. Recipes for every day, offered by us, will help you with this. Such food should become a way of human life. In this case, the figure will not suffer from constant fluctuations in weight, and the 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 make lazy dumplings, we 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 protein of one egg, flour and finely chopped dill and parsley. On a chopping board, sprinkled with flour, put the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the strands into pieces 4 cm long. Pour water into a container and bring to a boil. Blanks lazy dumplings cook for 5 minutes. They should be taken out after they float. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master diet food. Recipes for every day necessarily involve the preparation of hot dishes. This low-calorie soup will require:

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

Boil the rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and coarsely grated carrots. Now 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 cakes

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on all kinds of portals. To prepare the next dish, you need the following foods:

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

Grind fish fillets and onions in a blender or mince. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. We moisten our hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a frying pan in a little water. Cooking time is 15 minutes.

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

Eastern noodle appetizer

To prepare this gourmet snacks we need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 tsp;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ pc.;
• 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. Put the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now you can start your chili peppers. Cut off the stalk of the vegetable and remove the seeds from it. 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 onion feathers into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all the ingredients thoroughly and serve.

This appetizer will delight your family and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

To cook 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 foods is used as a source of protein, fiber and antioxidants even in vegetarian diets. Let's continue to consider The best recipes will help to diversify a boring menu.

Place diced sweet potatoes and lentils in pre-cooked vegetable broth. Cook for about 20 minutes. Add chopped into small slices green apple... 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. Rub the ginger root on a fine grater and add it to the soup along with frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve the dish with finely chopped coriander greens.

Diet dinner

In order for the dietary food (recipes for every day we are now considering) to be correct, you should adhere to the recommendations of experts. Vegetables, lean poultry and fish are ideal for a superb low-calorie dinner.

Sea bass in the oven

In order 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, iron.

For cooking 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 220 ° C. Chili peppers should be cut into small cubes. We mix it with caraway seeds, fennel, turmeric and mustard. A small piece of foil needs to be greased olive oil... Put 1/3 of the spice mixture on it. Rub the fish with the remaining spices and put it on foil. Put lemon sliced ​​on top of the perch. Wrap the fish in foil and seal the edges. Put the blank on a baking sheet. The total baking time is 15 minutes. Serve fish with coriander greens.

As you can see, a daily diet is not a problem. Cooking delicious meals will not take long, but it will bear fruit very soon.

Brief characteristics of the diet. Type: low-calorie. Duration: from 3 days to 1 month. Results: from 3 to 10 kg. Difficulty: medium.

Frying is the most dangerous type of cooking, as after it they become a source of harmful cholesterol, free radicals, carcinogens, toxins and even poisons. When losing weight, they are prohibited, because they are fatty and high in calories. In this regard, nutritionists recommend boiling fish and meat.

The benefits of fresh vegetables are now also actively criticized. Only boiled carrots is a source of beta-carotene and antioxidants, and in its raw form it loads the pancreas. If you eat broccoli and spinach without heat treatment, you will get only 3% of the carotenoids they contain, and in boiled form - 30% at once. Tomatoes only when exposed to high temperatures supply the body with a large amount of lycopene - antioxidants that improve heart function. This list can be continued for a long time, and for those who are losing weight there is another indisputable argument in favor of boiled, not fresh vegetables - they are less high in calories.

With all these facts in mind, nutritionists have developed a cooked diet that has stood the test of time and has shown good results in weight loss.

Basic principles

It is not difficult to guess about the main rule of a cooked diet - all products (even fruits) should be consumed only in boiled form. The classic version excludes all other cooking methods - steaming, baking, grilling, stewing. A freer scheme allows the use of a double boiler. You also need:

1. Stick to fractional meals: 5 times a day in small portions.
2. There is strictly according to the schedule.
3. Reduce the usual daily diet by 300-500 kcal.
4. Drink plenty of water (up to 2 liters per day).
5. If the diet is designed for more than a week, take a multivitamin complex (you can pick it up).
6. Play sports or at least increase physical activity.

• breakfast should be carbohydrate ( perfect option- porridge, boiled in water or low-fat milk) and a little protein (an egg or a sandwich with meat);
• lunch - fortified (boiled fruits and berries);
• lunch - as high-calorie as possible, soup is required (), as well as a dish of boiled vegetables;
• afternoon tea - protein, the best choice is baked milk;
• dinner - mostly protein (fish, meat) and a little carbohydrate (side dish), arranged 3 hours before bedtime.

Prohibited foods include:

• bakery products, pastries;
• alcoholic, carbonated, energy drinks;
• freshly squeezed juices;
• milk;
• pickles, marinades;
• fatty meat, fish, dairy products;
• dried, stewed, baked, fried foods.

There are also a number of foods that the cooked diet allows you to eat, but in limited quantities:

• fresh and berries (2 times a week);
• salt (no more than 5 g per day);
• pasta (once a week);
• olive oil (no more than 1 tablespoon per day for salad dressing);
• dairy.

Pros and cons

Advantages:

• efficiency: you can lose weight by 4-5 kg ​​in a week;
• health safety;
• availability of different options;
• the list of prohibited foods is not as impressive as for other diets;
• getting rid of edema;
• lack of hunger;
• bowel cleansing due to a large amount;
• improving the condition of the skin.

Flaws:

• the taste of cooked products leaves much to be desired: to some, they seem bland;
• due to a lack of sugar, there may be a breakdown and irritability;
• intestinal disorders and constipation as side effects- Not unusual;
• the risk of developing anemia.

To make cooking easier, you can use the specially designed grill

1. You can improve the taste of cooked unsalted foods and dishes by flavoring them with spices, balsamic vinegar or lemon juice.
2. If you want to get the maximum benefit from vegetables, boil them directly in the peel in slightly salted water, then peel and use according to the recipe.
3. Cut off fat from meat and fish, peel off poultry.
4. You need to cook over moderate heat, avoiding intense boiling.
5. Do not drain the water after boiling: it contains a lot of nutrients - use it as a broth for cooking other dishes.

Varieties

The classic version involves the use of any boiled product in limited quantities.

The long term 1 month option offers the following scheme:

• first week: you can only eat boiled vegetables;
• second week: boiled fish is added to them;
• third week: fish is replaced with chicken breast;
• fourth week: 1 egg per day is added.

There are also several mono-diets, the diet of which is based on any one product.

On boiled eggs

The diet is recommended for athletes to maintain and build muscle mass. Within a week (if you can stand it, it can be longer, but not more than 2 weeks), you need to eat 1 boiled egg for breakfast and dinner, excluding other meals from these meals. Only lunch will be complete. Keep in mind that such a diet is contraindicated in liver, kidney and stomach diseases.

Eggs can be cooked hard-boiled, soft-boiled, poached - there are a lot of varieties of cooking. But scrambled eggs and scrambled eggs are prohibited.

On boiled buckwheat

Recommended for people working in the intellectual field. One of the most famous mono-diets for 3 days, during which you can only eat boiled buckwheat without adding salt, and in limited quantities - no more than 500 g per day. The rest of the products are prohibited.

On boiled chicken

Diet food for athletes. Duration - up to 2 weeks. Every day you need to eat 500 g of skinless chicken breast, cooked without salt. The set of other products is minimal, just to provide the daily caloric intake (). You can sit for 3 days only on chicken.

On boiled vegetables

The diet is recommended for vegetarians. Perfectly cleans the stomach. It is presented in different versions: you can eat 1 kg of different boiled vegetables daily, or you can alternate them (a day - only carrots, a day - only potatoes, etc.). The duration is determined by the state of health and the achievement of the desired result.

On boiled potatoes

Another option for a cooked diet for vegetarians and those who cannot live without potatoes. It is much easier to transfer than the others, but the results are not so impressive: this vegetable is too starchy and high in calories. To get the most out of it, it is recommended to cook in a uniform. The daily norm is no more than 500 g.

On boiled corn

In season, you can give your body a corn reboot. Within 3-5 days, this vegetable completely replaces breakfast and dinner (1 cob each).

Calorie content boiled corn 123 kcal per 100 g of product

On boiled meat

A variant of a cooked diet for men who fearfully think about losing weight on vegetables, herbs and fruits. The main thing is to choose lean cuts and prefer dietary varieties: chicken breast, turkey fillet, rabbit, beef, veal. Pork and lamb are excluded. The bottom line is - against the background of a decrease in the daily calorie content of the diet, eat 500 g (for women), 800 g (for men) of boiled meat.

On boiled fish

This option is offered to those vegetarians who allow themselves to eat fish, as well as people engaged in the intellectual sphere. The main thing is that it is low-fat and low-calorie. Immediately it is worth noting a significant drawback this option- few people know how to cook boiled fish deliciously, therefore, breakdowns are not uncommon.

You should choose the option on which you hold out as long as possible.

Sample menu for a week

Designed for classic version diet.

* recipe is given below.

Cooked diet recipes

Diet breakfast cereals

In the evening, rinse 200 g of the desired cereal in running water. Pour in 600 ml of water. Boil, reduce heat. Depending on the selected cereal, cook it for the prescribed time:

• semolina is cooked after boiling for 15 minutes;
• barley, rice - 20;
• buckwheat - 25;
• corn - 30;
• oatmeal - 30 (from whole grains), 5-7 (flakes);
• millet, lentil - 35;
• pearl barley - 1 hour.

Remove from heat, cover, wrap in a terry towel. During the night, the porridge will rebuke and in the morning it will be ready to eat.

Boiled fruits and berries for lunch

Peel and seed and cut into small slices of 200 g apples, pears, strawberries, plums and apricots. The choice of fruit can be anything. For taste, you can add 1 orange or 2 tangerines, as well as a handful of small berries (currants, strawberries, cranberries, etc.). Dissolve no more than 300 g of granulated sugar in 3 liters of water, boil. Pour in the slices. Boil again. Cook for 7-10 minutes with constant stirring. Cool down. Drain the water. Arrange boiled fruits and berries in containers and put in the freezer. They can be stored there for up to 3 months. It is recommended to defrost it before use, add low-fat yogurt and a pinch of cinnamon (read about the beneficial properties of the spice).

Bonn soup - first for lunch

Chop 200 g of celery root at random. Blanch 200 g tomato and puree. Put on a thin straw 400 g Chinese cabbage... Grind 150 g onions... Chop 150 g green bell pepper at random. Pour 3 liters of homemade tomato juice over the vegetables. Boil. Season with salt, add any spices (to taste). Cook over medium heat for 10 minutes. Sprinkle with herbs. Insist half an hour.

Dairy vegetables - the second for lunch

Peel 200 g of potatoes, carrots, zucchini, 100 g of onions, blanch 1 small tomato. Pass the carrots through a coarse grater. 200 g white cabbage chop. Chop the tomato, zucchini, 100 g of asparagus at random. Put the onion into half rings. Mix vegetables, add 50 g of fresh beans.

Pour 4 liters of water, salt and boil after boiling for 20 minutes. At this time, cook milk sauce: 50 g wheat flour fry in butter and pour in 500 ml of hot milk. Reduce heat, add salt, simmer in a skillet, covered for 15 minutes. After the vegetables are cooked, pour the resulting thick sauce, bring to a boil and turn off. Infuse for about 10 minutes. Before serving, you can sprinkle with any chopped herbs and rye homemade crackers.

Haddock with vegetables - main course for dinner

Cut into 100 g strips of carrots, leeks, celery stalks. IN thick-walled saucepan melt 30 g butter, stew vegetables on it (7 minutes). Stir, place 1 large bay leaf on top and portions haddock fillet (total weight - 500 g). Top with lemon slices so that they completely cover the fish. Put 5-6 black peppercorns and 2 chopped garlic cloves into a saucepan. Pour with water (you can fish or vegetable broth) so that it rises above the food by 2-3 cm. After boiling, cook for 20 minutes.

Jacket potatoes in a navy style - a side dish for dinner

Pour 1.5 liters of water into a saucepan. Pour 500 g of salt into it (no less!). Mix. Immediately lower there 5-6 unpeeled, but well-washed potatoes. Boil. Cook for half an hour. Wash the potatoes boiled in their skins under running water. You will be surprised how delicious it will turn out!

The benefits of a cooked diet for weight loss are obvious, but few people use them because of the bland taste of the dishes. However, this disadvantage can be easily eliminated if you learn how to cook them. Done right, they come out juicy and rich - the recipes above will prove it.

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

The statement that cooking degrades the quality of food is only partly true. Even if you do not take into account foods that are dangerous to eat raw (meat, fish, legumes), there are many vegetables, the vitamin composition of which 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, saving its followers from excess weight and health problems.

Classic version

The classic version of the cooked diet is based on the use of healthy, low-calorie food, rich in coarse fiber, starch or protein and is most fully assimilated only after heat treatment.

Rules

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

1. Take food fractionally, in 4-5 receptions.
2. Boil cereals only in water.
3. Eggs of doubtful freshness are cooked hard-boiled, fresh - preferably soft-boiled.
4. Drink enough liquid, but not less than 1.5 liters.
5. Make single portions within 250-300 g.
6. Include soups on the menu.
7. Take a multivitamin supplement.
8. Don't eat after 7pm.
9. Introduce foods only from the permitted list into the diet.

If they are strictly observed, you can lose up to 10 kg in two weeks. It is not advisable to adhere to the diet for a longer period, since the body needs a full intake of fats, salt and, possibly, an increase in calories.

What can you eat

The emphasis is on such products:

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

From vegetables, it is preferable to choose those that practically do not lose during cooking nutrients or even acquire them. These include:

1. Tomatoes - when cooked, the lycopene content increases.
2. Carrots - A 15 minute boil increases antioxidant concentration.
3. Spinach - it is enough to keep the leaves in boiling water for a couple of minutes and the initial amount of calcium will increase 3 times.
4. Celery, eggplant, zucchini, potatoes, corn, cabbage (white cabbage, Brussels sprouts, cauliflower, broccoli, kale) are better absorbed by the body.
5. Beets - their benefits remain the same.

Among cereals, it is allowed to eat only cereals: oat, pearl barley, buckwheat, unpolished brown rice.

Fish and seafood should be of low-fat varieties: flounder, dorado, pike perch, hake, pollock, cod, river bass, 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 food. It is acceptable to eat a small amount of fresh vegetables and fruits, as well as low-fat dairy products. It is allowed to drink black, white, green, herbal tea, 2-3 times a week you can afford black brewed coffee.

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.

Pros and cons

A cooked diet is prized by those losing weight for:

1. The ability to throw off is not a small, but at the same time, not an extreme amount of kilograms.
2. Revitalizing effect.
3. Comparatively balanced menu.
4. Diet variability.
5. Reasonable limits.
6. Getting rid of puffiness.
7. Lack of strong feelings of hunger.
8. Normalization of the digestive tract.
9. Improving skin condition.
10. An opportunity to refresh your taste buds and establish a healthy diet.

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

1. At first, food may seem bland and tasteless.
2. Before adaptation, a sweet tooth may experience irritability and fatigue.
3. Lack of coarse fiber can cause constipation and drainage of the intestines.
4. Prolonged abstinence from salt increases the risk of hyponatremia, a condition extremely dangerous for the whole body and even threatening with death.

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

Menu

Cooking tips:

1. To add flavor to unsalted food, you can season it with lemon juice and yogurt sauce.
2. If possible, cook the gifts of fields and gardens in a peel, lowering them already in boiling, slightly salted water.
3. Boil poultry without skin, cut off fat from meat and offal.
4. Avoid intense boiling.
5. When cooking food, some of the nutrients go into the water, so it is better not to pour it out, but use it as a broth.
6. If broth is not needed, meat and fish can be cooked in the sleeve - this way the product will retain its juiciness and practically will not lose protein, just take into account that in this way the food is cooked 1.5 times longer.
7. In the above way, you can try to boil the beets to keep them at their maximum color saturation.
8. Pour cereals with cold water, bring to a boil and remove from the stove after 5-10 minutes. Without opening the lid, wrap the pan and leave overnight. It is also permissible to use a thermos for brewing porridge.

For 10 days

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

• З - 350 g of boiled green vegetables, it is possible with the addition of corn.
• O - dietary borscht on 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, you can eat some boiled celery and cauliflower throughout the day.

• H - an egg and 100 g of cottage cheese.
• O - puree chicken soup with vegetables.

Distribute 1.5 liters of lean cabbage soup for 5 meals.

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

In the next 5 days, the menu is repeated.

For two weeks

Monday

• З (breakfast) - oatmeal with apple.
• Oh (lunch) - lentil soup with a slice of idea.
• P (afternoon snack) - 2 apples and a banana.
• Wu (Dinner) - Leftover turkey from lunch and a side dish from brussels sprouts under yoghurt sauce.

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

• З - salad of boiled beets and 5 pieces of prunes, poured with 2 tbsp. l. yogurt.
• O - green borsch with eggs.
• Wu - shrimp dressed with lemon juice and broccoli.

• Z - buckwheat and 100 g chicken meat.
• O - vegetable soup- mashed potatoes.
• NS - warm salad from eggplant.
• Have - 200 g of boiled cod with yoghurt sauce, cucumber and tomato.

• Z - cottage cheese with apricots.
• O - bean and tomato soup.
• P - 100 g Adyghe cheese no salt and 6 dates.
• U - brown rice with squash caviar(home made).

• Z - poached and oatmeal.
• O - turkey and corn soup.
• P - orange, green apple and banana.
• U - young 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.

Exiting the diet

After 10 or 14 days, it is necessary to gradually start introducing salt into the diet, but it is still not worth going to the limits of 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, it is necessary to increase the portions. It is advisable not to start eating at all or to include them in the daily menu in extremely small quantities that are prohibited for the duration of the diet (except for salt and natural spices).

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

Varieties of a cooked diet

In addition to the classic version of "boiled", there are no less effective weight loss schemes based on the use of boiled products.

Long term

The meal plan is designed for 37 days. The loss of kilograms during this time can be different. It all depends on the initial fat mass, physical activity and the adaptive capacity of the body.

The diet restricts 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 of the first 10 days is only boiled vegetables(unlimited), 2 fresh cucumbers and 2 green apples.

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

For the last 10 days, the menu becomes more varied due to the addition of 2 grain crisps, and the source of protein is the beef without fat.

1. A significant decrease in volumes due to the elimination of excess fluid and a decrease in the usual calorie content (eating a lot at first will definitely not work because of the specific taste of nature's gifts cooked without salt, the ban on "goodies" and the absence of refined and fatty foods).
2. Lack of a pronounced feeling of hunger (you can always refresh yourself with boiled vegetables).
3. Availability.
4. Cleansing the body.
5. The opportunity to taste healthy, but previously unloved vegetables.

1. Lack of protein, salt, fat, vitamins and minerals, coming mainly from food of animal origin.
2. Weakening of the digestive tract due to prolonged use of predominantly soft dietary fiber.
3. Deterioration of health (dizziness, weakness) and appearance (pallor, hair loss, brittle nails, etc.).
4. The risk of anemia, hyponatremia and other pathological conditions associated with a lack of vitamins.

You should leave 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 throughout the week, during which the body gets rid of 3-5 kg ​​of weight. Meals 4 times a day, portion weight - no more than 300 g. The diet includes fresh and boiled vegetables, fruits, nuts, seeds, healthy bread(whole grain, bran), water, green and herbal teas. You can add some salt, but in moderation, no more than 2 tsp. for the daily amount of food.

Meal times can be varied: if the morning starts at 6-7 o'clock, then in addition to breakfast, lunch and dinner, it is advisable to add lunch (or second breakfast). On a later awakening, an afternoon snack may become an additional meal.

Diet menu on boiled vegetables

One option is selected for each meal.

1. Two whole grain toast and diet squash caviar.
2. Asparagus beans with almonds.
3. Boiled corn, tomato.
4. Carrot salad, a couple of rye bread slices.
5. Eggplant, tomato and pepper salad, bran bun.
6. Mashed potatoes with Brussels sprouts.
7. Zucchini with potatoes and tomatoes.

1. Potato soup, half bell pepper.
2. Cabbage stewed with carrots and potatoes.
3. Vegetable soup.
4. Tomato soup in a pot made from whole grain rolls.
5. Broccoli puree soup with nuts.
6. Pumpkin tomato soup.
7. Green borscht.

1. Vegetables in peanut sauce.
2. Stew of cauliflower and green beans.
3. Mashed potatoes and carrots.
4. Boiled zucchini.
5. Andalusian potatoes.
6. Pepper stuffed with vegetables.
7. Boiled asparagus.

Lunch or afternoon tea

1. Boiled beetroot salad with nuts and garlic.
2. Two bananas and a handful of almonds.
3. Orange, apple and banana.
4. Eggplant with peanut sauce, cucumber.
5. Boiled artichokes with pine nuts, peach.
6. A cup of raspberries, 2 apples.
7. Toast with 4 apricots and 50 g of peanuts.

Pros and cons

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

Small portions help reduce appetite and adapt the body to satiety with small amounts, which will be beneficial after the diet, during the weight maintenance phase.

The taste of food is improved 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 used to enjoying food. This can reduce the likelihood of relapse and minimize the stress caused by dietary restrictions.

Among the minuses, it is worth noting the lack of all the same vitamins and minerals from animal food: B12, A, iron, calcium, zinc. But 7 days on a vegan menu is unlikely to do any measurable harm to 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 in that it does not torment the 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 absorbed after soft-boiled, it is recommended to use them hard-boiled for a long-lasting feeling of satiety. In this form, they are in the stomach for about 3 hours.

The myth about the dangers of eggs 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 the so-called good cholesterol, which plays an important role in fat metabolism, so you can safely enjoy the taste and rich chemical composition chicken eggs.

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

Three-day

Allows you to lose about 3 pounds. In addition to using 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 sugarless.

Three meals a day:

1. Breakfast - 3 eggs, oatmeal in the water.
2. Lunch - 5 eggs.
3. Dinner - 6 eggs.

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

For 7-10 days

A ten-day weight loss on boiled eggs helps to lose 7 kg of excess weight, but is tougher than the previous option.

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

1. Breakfast - one citrus.
2. Dinner - vegetable mix and 100 g of boiled protein low-fat food (fillets of poultry, fish, shrimp, squid).
3. Dinner - an apple or an orange.

For two weeks

When losing weight during this time, you can lose up to 10 kg. You can not add oil and any other high-calorie additives to dishes. Dinner no later than 19:00.

For breakfast, eat two boiled eggs, a medium grapefruit, 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 of lean poultry and tomato. Supplement the meal with herbal tea.

1. Salad from boiled vegetables, two eggs, grapefruit.
2. Lean meat (150 g) and assorted fresh vegetables.
3. Beetroot and cabbage salad, low-fat cottage cheese, two eggs.
4. Vinaigrette with sauerkraut, boiled fish.
5. Repeat the previous option.
6. Beef stew and fresh vegetable salad.
7. Boiled chicken, assorted vegetables.

Meals are scheduled for one week, in the second - it is repeated.

Chicken

A chicken diet provides a feeling of fullness, 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 chicken fillet reaches 25 mcg (50% of the daily requirement of a person), helps to overcome cravings for sweets and facilitates the process of burning fat.

For nutrition on a diet, you should take fillets or legs without skin and fat. Meat can be cooked in boiling water or in your own juice.

On the basis of boiled chicken, several diets have been developed: 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. At this time, it is forbidden to drink green and black tea. In three days, it will turn out to lose from 1 to 3 kg, but it is not safe to stick to such a diet longer. If the desired weight is not reached, the chicken mono diet can be supplemented with weekly meals 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 number 1: 400 g puree with herbs.

# 2: 300 g puree plus spinach and ginger.

# 3: 400 g puree seasoned with turmeric, rosemary and paprika, one chicken or 3 quail eggs.

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

# 5: 300 g puree, lettuce, skim milk.

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

For a week

A weekly meal on boiled chicken can burn another 5 kg of fat. Fruits, vegetables and rice are added to the meat.

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

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

Wednesday: 600 g of meat, 500 g of oranges, 200 ml of 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: 700g chicken and lettuce.

9 days

The first 3 days are unloading days. At this stage of losing weight, 1.5 kg of apples are allowed daily.

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

3 weeks

The daily menu looks like this:

• 200 g of boiled chicken meat;
• 200 g of porridge in the water;
• 400 g of garden gifts in boiled stew and fresh(except for potatoes and corn).

During this time, you can lose weight by 7-12 kg.

Potato

It is also possible to become slimmer on potatoes, but for this purpose it is worth using only a boiled young root crop. Potatoes with a thin, translucent peel are rich in ascorbic acid, bioflavonoids, fiber, B vitamins, potassium. And, on the contrary, there is less starch in it than in its older comrade, which is actively encouraged for weight loss purposes.

It is necessary to cook young potatoes unpeeled - this way the maximum of nutrients located directly under the skin will be preserved. You cannot salt.

Even the indisputable benefits of young potatoes are not a sufficient reason to feed exclusively on them. A person needs a varied menu that includes a wide range of nutrients that cannot be obtained from potatoes. Therefore, the mono diet should not last longer than one week. Even if, in addition to root crops, other products are included in the diet, their amount remains below the norm and the total nutritional value does not satisfy the needs of the body, causing unpleasant and sometimes dangerous side effects.

Menu for 3 days

"Hard" option

Plumb line for weight loss - 5 kg.

• З - 150 g of potatoes, 200 ml of kefir with a minimum fat content.
• About - 300 g of potatoes, green tea.
• Y - 400 ml of kefir.

• Z - 200 ml of kefir.
• About - 300 g of potatoes, tea.
• Y - 150 g of potatoes, 200 ml of milk not higher than 1% fat.

• H - 150 g of potatoes.
• O - 300 g of potatoes and 200 ml of kefir.
• U is water.

Mono

Eat 1.5 kg of boiled potatoes a day without salt, 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 of them per day. The permitted products for each day are indicated in the menu, you just need to adjust their amount to the specified energy value.

You should give up sweet, alcoholic, 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.
• Y - mashed potatoes+ vegetables.

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

• Z - a sandwich made from 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 from day to day):

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

Losing weight in a 5-day period is possible by 4 kg.

For 14 days

For two weeks of a potato menu, you can lose from 7 to 9 kg.

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

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

Meat

A diet based on boiled meat in 10 days takes from 6 to 10 kg. Daily consumption of 0.5 kg of rabbit meat is allowed, lean beef, pork or turkey. Meat can be partially replaced with fish, seafood or eggs, it is permissible to eat some high-quality low-fat sausages.

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

An example of a daily menu

1. Breakfast - salad of turkey, asparagus, tomato and eggplant.
2. Lunch - green borscht with beef.
3. Afternoon snack - green apple and egg.
4. Dinner - shrimps with a vegetable mix.

Buckwheat

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

It is preferable to choose green buckwheat and not to boil the cereals in boiling water, but to brew in a thermos without salt and oil.

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

In the evening, it is necessary to pour 0.5 kg of dry cereal into a thermos and pour it with 1.5 liters of boiling water. This will become the daily ration the next day. You can dilute it with a liter of fat-free kefir and 5-6 pieces of prunes or dried apricots. Sometimes the use of green apples, fresh cabbage, greens is allowed.

You should switch to nutritious food, adhering to the following recommendations:

1. Do not “take your soul away” by eating sweets and fast food.
2. Gradually add protein foods, vegetables, fruits, vegetable oil, nuts to the menu.
3. Do not eat later than 3 hours before bedtime.
4. Maintain a moderate serving size.

Beetroot

Beets are one of the few products whose vitamin and mineral composition does not become poorer after heat treatment. Its use helps to cleanse the body of toxins and radionuclides, to establish fat metabolism and to activate the intestines. These and many others beneficial features beets are widely used for health and weight loss.

Diet on beets helps to lose weight by 5-7 kg per week. On these days, one main meal should be devoted to boiled beets. It can be eaten as a salad, seasoned with yogurt and garlic, or in the company of dried fruits.

In addition to boiled beets, raw beets, as well as other vegetables, may be present in the diet, lean fish and meat, dairy products, bran or whole wheat bread, rice, eggs, cheese.

The daily menu looks something like this:

1. Breakfast: a glass of plain yogurt and a couple of cereal toast.
2. Lunch: salad of beets, garlic and cheese.
3. Dinner: fish with rice, cucumber.

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

Rice

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

You can do with white polished rice, but in this case, the diet can provoke constipation, jumps 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 need.

Weight loss regimens on rice have varying effectiveness. WITH different options diets are available 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

1. Breakfast - rice and apple.
2. Lunch - rice and broth.
3. Dinner - rice and boiled carrots.

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

For 5 days ("2 dishes")

For 5 days, food is limited to two dishes, one of which is rice, and the other is seafood or fish. Food must be cooked without salt, oil cannot 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 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 in boiled and fresh form, mushrooms (in an amount less than a portion of rice);
• fruits and dried fruits (except dates, grapes and banana);
• nuts (no more than 20-30 g per day).

Traditionally, all of this should be eaten without salt and extra fat, but the taste of food can be improved by using natural soy sauce with reduced salt content.

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

For two weeks ("5 volumes")

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

1. In 5 glasses of standard volume, pour 2 tbsp. l. dry rice.
2. Top up the glasses with clean water.
3. Refresh 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. Thus, for each of the 14 days, a serving of fermented rice will be ready. In the remaining time, it is allowed to eat no more than 150 g of cottage cheese, meat or fish of low fat content, or 3 chicken eggs, as well as fresh vegetables and fruits.

For 2 weeks with the help of such an unusual diet, it takes from 5 to 7 kg.

Recipes

Turkey lentil soup

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

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

Potato soup with egg

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

Dip chopped potatoes in 0.75 liters of boiling water. 5 minutes before being ready, add a raw egg and spinach.

Adyghe cheese or Indian paneer

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

1. Into metal or enamel pot pour out 1.5 liters of low-fat milk and bring to 80 ° C or until small bubbles begin to appear on the surface of the milk.
2. 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).
3. As soon as the mass boils, set the pot aside from the stove and cover it with a towel.
4. 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.
5. Tie the ends of the gauze and hang up for self-pressing of the cheese.

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

Yoghurt sauce

In 100 ml of thick plain yogurt (preferably homemade), put a chopped clove of garlic 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 of Adyghe cheese;
• greens;
• lemon juice.

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

Mushroom and liver salad

• 100 g chicken liver;
• 100 g of champignons;
• 2-3 st. l. corn kernels;
• 1-2 tbsp. l. yogurt.

Boil all the ingredients, cut in the desired way and season with yogurt.

Stuffed squid

• small squid;
• fresh cucumber;
• egg;
• 1 tbsp. l. yoghurt sauce.

Dip 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 yoghurt sauce and stuff the squid.

Asparagus with almonds

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

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

Diet squash caviar

• 500 g zucchini;
• 30 g carrots;
• 20 g onions;
• 15 g tomato paste;
• greens.

Zucchini and onion cut into cubes, carrots - grated. Put everything in a saucepan and simmer until the excess liquid has practically evaporated. Add tomato paste and blend with a hand blender. Put out another 10-15 minutes.

There is nothing supernatural in this kitchen process, it is only necessary to observe some important points of the cooking process - this is the ratio of cereal and liquid. Cereals, depending on their fiber content, are viscous, used for cooking cutlets, different fillings and crumbly.

What kind of diet porridge to be, which one will be healthier for your body, depends on the way it is prepared.

If you like viscous porridge, it needs to be cooked longer, stirring continuously while cooking. For lovers crumbly indispensable condition is correct proportion of cereals and liquids which must be adhered to. If there was not enough liquid, the porridge would be cooked dryish, and if there was an excess, it would be viscous. The most common ratio is 1:2 , but it also happens 2:3 .

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

An important role for the high-quality preparation of dietary porridge is played by the rule - porridge that is boiled in boiling water, or porridge that swells in a tightly sealed container - in no case should you touch it.

At constant her stirring, at opening, closing the lid - porridge loses steam, which means that it does not receive the prescribed heat and moisture... In such conditions, porridge it turns out dry, and when we correct our mistake, pouring water into it, it turns into a smear. After end of the process cooking porridge it is necessary to keep warm.To do this, it is placed in a warm place under a tightly closed lid. Such a place could be: oven, water or grandma's proven method - wrapping her in "pillows".

The first thing that needs to be done in order for the dietary porridge to be tasty is to sort out the cereals, removing low-quality grains from it, and then rinse. It must be remembered that when washing cereals, it absorbs and retains a certain amount of liquid.

In this regard, in order to properly observe the ratio of cereal and liquid, do this:

• pour the amount of water you need into the dishes;
• after the water boils, pour in the already washed cereal grains;

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

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

Cereals that are not washed

Buckwheat, "Hercules", semolina are prepared as follows. Required amount Pour liquids into a container, add there, as well as the ingredients provided for in the recipe. After boiling pour liquids into cereals... To make the porridge tasty and seemingly beautiful, add a small amount of vegetable oil to a pot of water, and only then put the cereal.

If you are preparing porridge from toasted cereals, pour water more, since when roasting the cereal loses some of its moisture. Sorted and washed cereals before placing in a saucepan, pour into a boiling water, carefully stirring so as not to damage the grains by lifting them from the bottom wooden spoon or scapula... For better readiness, a saucepan of porridge place in oven... At very high temperatures in it, the pot of porridge can be put on a baking sheet with water.

When preparing semolina porridge, the cereal must be poured into boiling water in a thin stream and while stirring it.

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

Loose diet cereals In most cases cooked from raw cereals not passed heat treatment... In such cereals, the grains should be well boiled, retain their shape and separate from each other. Such porridges are cooked from various. They are are included in the diets of dietary food, how as a side dish, So and an independent dish.

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

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

To avoid stickiness crumbly cereals from buckwheat, barley, rice or millet, they are pre-washed warm water and then hot. The starch from the grains is removed from the surface with warm water, and the fat that appeared on the grains during storage is hot.

We offer methods of cooking dietary rice

Rice cooked in a double boiler.

Sorted, washed rice is poured into a special bowl, which is in a double boiler, and poured in a 1: 1 ratio. Add herbs if desired and cook for 40 minutes. Stir the contents somewhere in the middle of the cooking process so that the herbs are evenly distributed.

Rice cooked in microwave oven.

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

Irina Kamshilina

Cooking for someone is much more pleasant than 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 that in such situations you have to figure out how to create soups that will not overload the digestive tract and will not be satiated with fats. What recipes are worth learning?

How to make a diet slimming soup

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

• If the diet is due to gastritis, pancreatitis, cholecystitis, etc., spices are excluded, meat ingredients, some vegetables.
• If you need to lose weight at a natural pace (through proper nutrition), calorie content and fat content are mainly reduced.
• If a menu is being drawn up for a child, you need to figure out how to cook light soup, which does not overload the gastrointestinal tract and does not contain allergens (for the smallest).

Fat burning

Such dietary meal the key stake 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 dietary fat burning recipe may involve the use of hot spices: they facilitate the absorption of fats, have a positive effect on the figure. Cayenne pepper, ginger, curry are the most popular and commonly used for dietary meals. However, you can even take a simple mixture of ground peppers: black, pink, white - this will also give an effect, albeit less pronounced. Garlic and onions are also useful. With increased acidity of the stomach and excessive bile secretion, they are prohibited.

Good options for fat-burning soups that can be low-calorie at the same time:

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

Low calorie

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

You can cook a low-calorie soup only in such broths:

• vegetable;
• fish;
• chicken (skin is removed, bones are eliminated).

Hearty, Low Calorie First Course Ideas:

• Pumpkin. Often prepared like a cream soup, but without cream: only pumpkin pulp, grated carrots, a couple of onions. After cooking, the ingredients can be mashed.
• Bean. Classic vegetable soup based on onion broth, boiled red beans, tomatoes, Bell pepper, some brown rice.
• Kefir. Used for 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. It is consumed cold.

Recipes

Nutritionists note that weight loss food is characterized by interesting feature- it does not need a long time and is difficult to cook. From this position, recipes for light soups are not only algorithms for creating low-calorie dishes, but also ideas for a quick lunch, on which unnecessary efforts are not wasted. Time yourself the time it takes to prepare any of the recipes listed below, and the result of this check will pleasantly surprise you. By culinary photo it is impossible to say that all these dishes were created in haste.

From zucchini

If you remember the most useful and lightest vegetables, which at the same time have a high nutritional value, then zucchini are the first to come to mind. You can do anything with them low-calorie dish, including the first. How to prepare vegetable soup dietary puree on a squash basis? Choose young vegetables - you don't have to cut out the seeds from them, and the soup after chopping the food will turn out to be especially tender. For a softer consistency, you can add potatoes or a couple of tablespoons of any starch.

Ingredients:

• celery stalks - 3 pcs.;
• young zucchini;
• carrot;
• potato;
• spices;
• water - 1.9 l.

Cooking method:

1. Chop all vegetables into small cubes.
2. When the water boils, add them there. Cook the potatoes until soft, covered over medium heat.
3. Remove from heat, cool slightly.
4. Grind with a blender, season.
5. 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 a sufficient amount of water and seasonings. If you don't take potatoes, you can even throw in a little cereal or noodles here - it will turn out satisfying, but low in calories. Diet vegetable soup can be cooked with anything, but the most famous one is spinach with celery.

Ingredients:

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

Cooking method:

1. Lightly grease the pan with oil, fry the chopped celery with green onions.
2. Pour this mixture into a saucepan of boiling water, add chopped spinach.
3. Scald the tomatoes, grate, add to the broth.
4. Cook for 10-12 minutes after boiling again.
5. Add lemon juice, turn off the stove, leave the first under the lid for infusion.

Lightweight

This is useful tasty dish fits well into any menu, including children's. Classic soup from chicken breast means cutting meat into strips or cubes, but this recipe a little more interesting, as the photos prove - you will need to wind the minced meat and make meatballs. You can use turkey in the same way. Choose a natural tomato paste, without salt, oil and artificial additives, or just rub the pulp fresh tomato.

Ingredients:

• chicken breast;
• onion - 1/2 pc.;
• paprika, salt;
• carrot;
• tomato paste - 1 tbsp. l .;
• water - 1.8 liters.

Cooking method:

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

Sweet, fragrant, soft, with such a sunny color that uplifts the mood - the pumpkin is worthy of being present even on the table of a losing weight. You should not use it daily for food, but you can make a diet pumpkin soup a couple of times a week. Choose round varieties - their flesh holds its shape better, but due to its looseness it becomes absolutely uniform when mashed. Too obvious sweetness, like in nutmeg varieties, they are deprived.

Ingredients:

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

Cooking method:

1. Cut the pumpkin pulp into cubes. Arrange on a baking sheet, cover with foil. Bake for 20-25 minutes at 170 degrees.
2. Grind the pumpkin with a blender.
3. Combine the resulting puree with grated carrots, chopped peppers and onions.
4. Bring to a boil, cook for 6-7 minutes.
5. Use the blender again.
6. Add milk, stir, cook the 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 diet broths - for this purpose, they take chicken or turkey. If you cook the soup without the bird itself, but only on the water where it was cooked, it turns out very light, but nutritious dish... Diet vegetable soup in chicken broth is allowed to be made even 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:

1. Throw the halves of the onion into boiling water.
2. After 10 minutes (the broth should continue to boil), add the washed fillet, and eliminate the onion.
3. Cook for 45 minutes. Take out the meat, remove.
4. Fall asleep green beans, grated carrots.
5. After another 4-5 minutes add the broken noodles. Cook for 20-22 minutes, pepper before turning off the stove.

Broccoli

Light, with a pleasant creamy texture and appetizing green color, with a sweetish aftertaste, this almost French soup will make you reconsider your views on cabbage. The recipe is great for both a weight loss diet and nutrition to restore gastrointestinal functions. In the photo, the 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:

1. Pour water over the beef, after boiling, remove and transfer to a new saucepan.
2. Refill with fresh water again. Cook for half an hour, periodically removing the foam.
3. Add pepper, bay leaf, onion chopped in half rings.
4. After half an hour, take out the meat, chop with a knife, lower it back.
5. Introduce broccoli inflorescences, cook until tender.
6. Before serving, puree with a blender, stir in the grated processed cheese.

Pea

Delicious, delicate, starchy, nutritious, in terms of calorie content, it is not at all dangerous - all this perfectly characterizes pea soup dietary. It is cooked on vegetable broth, does not have heavy components, so it will not harm weight loss. If you have problems with the intestines, it is better to refuse such a dish. If you do not count the calories, it can be served with rye croutons, but with a strict diet, they are excluded.

Ingredients:

• split peas - 2/3 cup;
• bulb;
• carrot;
• fresh greens;
• a clove of garlic;
• ground black pepper;
• celery root - 1/2 pc .;
• Rye bread with bran - 70 g.

Cooking method:

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

Mushroom

Most dishes of this type involve the use of only light vegetables - cabbage, zucchini, peppers, etc. Mushrooms for diet soups are rarely taken, since they are difficult to digest. With diseases of the gastrointestinal tract, they are unacceptable, and when losing weight, they are not combined with meat. Diet soup with mushrooms can mean cereals, but in a very small amount.

Ingredients:

• champignons - 240 g;
• buckwheat - half a glass;
• bulb;
• bulgarian pepper yellow;
• greens.

Cooking method:

1. Rinse the champignons, cut into slices.
2. Remove seeds from pepper, chop into strips.
3. Boil water (1.7-2 liters), put half an onion there. Cook for 10-12 minutes, remove it, throw it away.
4. Add mushrooms, cook for a quarter of an hour, skimming off the foam - the broth will be cleaner.
5. Add washed buckwheat. After 20 minutes, add the chopped half of the onion, pepper.
6. When the cereal is tender, season with chopped herbs and serve.

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

Ingredients:

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

Cooking method:

1. Warm up a dry frying pan, fry chopped garlic with nutmeg in it.
2. Fill a small saucepan (1.5-1.7 l) with water. When it boils, add cabbage divided into inflorescences there.
3. After 5-6 minutes, add grated carrots, sauteed garlic. Cook for 15-17 minutes under the lid.
4. Pepper, add torn parsley.
5. 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 power.

In a multicooker

With this kitchen appliances you can make the same delicious, 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. Diet lentil soup in a slow cooker - good way try this way of working and a recipe not yet considered. If desired, you can similarly cook beans or peas.

Ingredients:

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

cooking manual:

1. Pour chopped onions and grated carrots into a multicooker bowl, add half a glass of water. Cook on "simmering" for 10-12 minutes.
2. Add potato cubes, washed lentils several times.
3. Pour the remaining water over, throw in the bay leaf.
4. Cook on the "soup" mode 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 disclosed above. However, you need to take into account a few more nuances that affect the bottom line. Professionals tell you how to prepare the right dietary meals for weight loss:

• Try to reach the maximum reduction in the amount of salt, if you can not completely refuse.
• Don't cook for future use. If more than necessary was cooked, it is worth freezing immediately, but not letting the dish live in the refrigerator for a week.
• If you had to use non-dietary meat, change the water during cooking three times - the calorie content will greatly decrease.
• Try to use less often beets, corn, potatoes for a dietary dish: they are very useful, but when cooked, their glycemic index increases.
• For satiety, vegetable soup can be supplemented boiled egg but without the yolk.
• For those who are trying a dish with celery for the first time, it is recommended to make a small portion for testing - this is very specific dietary product.
• Any soup containing potatoes can be cooked without it by introducing Jerusalem artichoke root - such dietary recipes are popular with diabetics.

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