Low Calorie Weight Loss Meals - Everything You Wanted to Know

Oh God! - everyone exclaims, seeing the wrong numbers on the scales ? Extra centimeters at the waist do not adorn anyone. But don't panic and get depressed. And you need to adjust your diet. From now on, low-calorie meals should be on your table. Is it difficult to prepare them? Not at all. Now I’ll tell you everything.

A few words about calorie content

Calorie content is the amount of energy that you get by eating a particular food. Each has its own consumption rate. If you exceed it, then the extra energy will turn into extra pounds. And we don't need it at all!

If you want to lose weight, then the number of calories in meals will have to be reduced. But it is not only during the diet period that it is important to count. If you began to lead a more active lifestyle, go in for sports, then you must monitor your diet. After all, the body needs strength, you cannot force it to starve. Otherwise, except for fatigue and bad mood, you will not see anything.

When losing weight, do not forget that the composition of the products is also important. The main constituents are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is a whopping 9 kcal. And 1 gram of carbohydrates or proteins - 4 kcal. Do you feel the difference?

Low-calorie foods

What to eat to lose weight, or at least not to gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in an article about calorie-free food. Be sure to read!

But you won't be full of vegetables. We add fruits to our menu. Sweet ones like melon or watermelon make great desserts without harming your figure.

I recommend making fresh smoothies with green fruits and vegetables. This is a real storehouse of vitamins and fiber.

But for a normal life, carbohydrates and protein are needed. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where to get them from?

The best source of complex carbohydrates will be porridge. Especially good for weight loss oatmeal. It perfectly nourishes and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries there, then you can't tear me by the ears ? You should also include rye bread and crispbread. It is especially good if they contain bran.

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Mushrooms are an almost ideal substitute for meat. This low-calorie food is rich in protein. But you should not completely replace animal protein with vegetable protein. It is better to include in your diet low-calorie fish and low-fat meat products. Below is a list of those.

Low-calorie meat products:

• kidney,
• a heart,
• veal (lean),
• a hen,
• rabbit,
• lean beef,
• turkey.

• flounder,
• carp,
• crucian carp,
• smelt,
• river perch,
• burbot,
• zander,
• hake,
• pike,
• pollock.

Low calorie seafood:

• squids,
• crabs,
• shrimp.

Don't forget about dairy products. Low-fat kefir and yogurt are good for digestion and are rich in protein. And if you really want something sweet, you can afford marmalade and marshmallow. A couple of nibbles won't hurt your waistline, and nutritionists even recommend using these treats instead of sugar.

And if you are tired of counting these hateful calories, then read the book " Start losing weight now. An easy way to lose weight »

In my opinion, this is just a godsend. The name itself is interesting. In this book, many of the myths about weight loss are dispelled like smoke.

What is the best way to cook?

Let's not forget that food preparation plays an important role. You can often easily shed those extra two pounds by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For a change, you can prepare salads by seasoning them with olive oil or lemon juice. You can also add low fat yogurt or yogurt. I have long since replaced mayonnaise with yogurt 2,5% fat - it turns out very tasty.

Vegetables that are not edible raw are best steamed. So they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get a very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See the recipe below.

Boiling is not the healthiest way to cook. For example, in boiled carrots, vitamin C is almost completely absent. It is boiled into broth.

If you really need to boil vegetables, throw them into boiling water. This will cut down on cooking time and save at least something useful.

You can also stew vegetables and meat. Slow cooking over low heat will not spoil the food. But I do not recommend stewing fish. She does not tolerate long cooking. For my taste, it should be baked in foil in the oven or steamed in a slow cooker. So it retains all the beneficial properties and does not lose its taste.

Low Calorie Recipes

Personally, I really love to cook. I especially enjoy trying new things. I would like to share with you recipes for especially delicious dishes with a low calorie content.

Fruit and vegetable chips

These natural chips are great for snacking. Apples, core and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined with parchment paper. Turn the oven on at 120 - 140 degrees. Cook for about 35-45 minutes or watch for yourself when done.

These chips can be made from pears, peaches, plums. And if you want variety, then make chips from vegetables - courgettes, carrots or tomatoes. To preserve more healthy vitamins, I recommend preparing such chips in a dehydrator.

They turned on for a certain time, chose the desired temperature. Have a fresh, healthy snack in the morning.

Zucchini rolls

And this is a recipe from Gordon Ramsay. The output is 49 kcal per 100 grams. Cut 4 small zucchini in half and use a vegetable knife to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

Enough for 3-4 tablespoons of both. Take a large plate and drizzle a little olive oil and balsamic vinegar on the bottom. And cross-lay the plates in layers and drip oil and vinegar a little at a time. We send the plate to the refrigerator for 30 minutes.

Meanwhile, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half lemon juice in a blender. You should get a smooth paste. Place 1 tsp. curd mixture onto one end of the zucchini strip and roll up. Make the rest of the rolls in the same way. Place them vertically on a plate and sprinkle with black pepper. Drizzle some oil and balsamic vinegar.

Vitamin salad

This is the easiest salad to make in 5 minutes. The output is 85 kcal per 100 grams. Take white cabbage, apple, and carrot. I do this very often. Chop the cabbage thinly, put in a bowl, sprinkle with salt and remember with your hands. This will give juice and soften. On a grater, quickly three apples and carrots. Add to cabbage, add cold-pressed oil and salt to taste.

Mix well. That's it, the salad is ready for 5 minutes. Enjoy! ?

Chicken breast in foil

Rinse the breast, dry the remaining water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread over the breast, especially in the incisions. You can add salt and pepper if you want, but I don't. It turns out and is so delicious. Wrap the meat in foil and place in a double boiler.

You can also cook in a multicooker on a special tray. Set the time to 30-35 minutes. Meanwhile, boil the cauliflower in salted water. Once the meat is cooked, cut in portions and place on plates along with the chopped cauliflower.

A full dinner or lunch is ready. Bon Appetit.

Homemade muesli

You don't need to add extra sugar to this dish. I bet you'll love it! You will need 150 ml of kefir or natural yogurt without sugar, 2 tablespoons of oatmeal, a little raisins and nuts. Here you can add fresh fruits - apples, pears, bananas or berries. Anything you like. Pour oatmeal with raisins and nuts into a glass. And fill it with kefir on top.

Stir with a spoon and let it brew for 10-15 minutes until the oatmeal swells. You can also prepare it in advance by putting it in the refrigerator. And in the morning take to work as a snack. By the way, it is still very good to take with you as a snack. slimming cocktails . They can be diluted with milk or even kefir.

Squid salad

There are many healthy proteins in this salad. Enough 3 pcs. squid, 1 boiled egg, 1 large cucumber, Chinese cabbage, greens. Pre-clean squid from the entrails, rinse. As the water in the saucepan starts to boil, add 1 teaspoon of salt to it. Dip the squid gently in boiling water. Timed 3 minutes and remove. While they are cooling, chop up the Chinese cabbage, salt and slightly remember it with your hands in a salad bowl.

Add chopped egg, cucumber, herbs to it. Cut the cooled squid into rings. Season the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or squash), 3 tomatoes, 3 potatoes. Take an ovenproof dish or brush the surface with butter. Cut the vegetables into circles and arrange them in a circle, alternating between them. You should get a circle like this.

Spread the crushed garlic between the slices of vegetables. 3-4 slices are enough. Drizzle with olive oil. On top, put onions slightly stewed in a pan and chopped fresh herbs. Season to taste with salt and ground pepper.

Cover the dish with a lid or foil on top. Bake in a preheated 220 degrees oven for about 45 minutes. Remove the foil for the last 20 minutes. Remove from oven and let sit before serving. Yes, if you have a piece of hard cheese, sprinkle it on the vegetables when you turn off the oven. Let the dish sit for another 5 minutes to melt the cheese.

You can add any fresh vegetables to this dish, whatever you have at hand. Eggplant and peppers are good in this recipe too.

Green smoothie

Take a few sprigs of dill, 1 cucumber and a green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of water. Add a teaspoon of grated ginger and some honey if desired. We throw all the ingredients into the blender, press the button. Add water. The low calorie smoothie is ready!

Perhaps that's all for today. I will probably supplement this article with recipes ?

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