It has long been no secret that anyone wanting to lose weight needs to reduce not only the amount of food consumed, but also its calorie content. This is achieved by completely or partially rejecting foods containing fast carbohydrates.
Pick your recipe
Harmful carbohydrates are sugar, pastries from wheat flour, various sweets. Their effect on the body instantly, you get a charge of energy, but do not have time to spend it, and then all the excess is converted into fat reserve. Our body is so arranged that it always paves the way for all kinds of cataclysms - hunger, cold. Here comes the zombie apocalypse, and you have a decent supply of energy on the waist, stomach and hips to hold out until the arrival of the super hero.
But such a force majeure is possible only in theory so far, but in reality we need to get in shape by the coming summer so that we can breathe easier in the heat easier and not be ashamed on the beach.
Several recipes will help you diversify your diet.
Green Pea Chicken Salad
The nutritional value of this salad is about 120 kcal per 100 grams.
Boil 250 g of chicken breast, add 100 g of canned green peas, 100 g of boiled carrots, a quarter of a teaspoon of soy sauce. Season with kefir or white yogurt.
Chicken Breast Salad with Cabbage and Egg
The nutritional value of this salad is about 80 kcal per 100 grams.
Mix 250 g of chicken with finely chopped cabbage (it is better to mash cabbage for softness and juiciness), add grated eggs and mix everything. Instead of salt, you can use soy sauce or parsley. For a tart note, you can add a pinch of chopped ginger. Use natural yogurt as a dressing.
Canned Tuna and Cottage Cheese Salad
Nutrition: 100 grams 82 kcal
Grind a piece of tuna with a fork, mix with cottage cheese up to 5% fat, add sweet bell pepper, 2 egg whites and greens. Season with kefir or yogurt.
For lunch, you can cook various casseroles, they are more useful in that the products, when baked in the oven, do not lose trace elements and vitamins.
Minced chicken with zucchini and tomatoes
Calorie casserole about 120 kcal per 100 grams.
Finely chop the onion in 1 kg of minced meat, season with salt and pepper to taste. Put it in the prepared form. Do not forget to make small sides so that the liquid filling does not spread. Zucchini, 300-400 grams, cut into thin rings and spread on the minced meat, mix the cheese with yogurt and gently fill the minced meat and zucchini. Spread thinly sliced tomato on top and sprinkle with grated cheese and put in the oven at 200 degrees for 45 minutes.
For seafood lovers, squid dish in sour cream sauce with cheese
Nutritional value: 105 kcal per 100 grams
Boil the squid carcass, clean, cut into strips. We cut onions, carrots in half rings and let them in a small amount of water (or the broth remaining after boiling the squid) until half ready. Add the squid, mix and leave until the liquid evaporates over medium heat without a lid. For the sauce, mix the grated cheese and sour cream, pour the squid and stir in the simmer for 2-3 minutes, until the sauce begins to thicken.
It is very difficult for many people to give up desserts and sweets during a diet. Do not torture yourself! Enjoy homemade low-calorie desserts.
Vanilla souffle
It only 40 kcal per 100 grams.
We will need 250 ml of milk 1% or water, 10-12 g of gelatin, a pinch of sugar (or substitute), vanilla. Mix milk with gelatin, leave for 10 minutes to swell gelatin, then add vanilla, mix and put on fire. Stirring, we wait for the complete dissolution of the gelatin, remove from heat, it remains to add sugar or a substitute, once again mix everything thoroughly and wait for cooling. When the gelatin begins to thicken, we begin to beat with a mixer at high speed for 5-15 minutes. We spread the resulting mass into the prepared form and put it in the refrigerator for solidification.