Diet meals can also be tasty and interesting, not just healthy. And people who are familiar with proper nutrition firsthand know this for sure. Take for example dietary beef soufflé, the recipe for which is presented in our article. This dish can be confidently called exquisite, while it is cooked practically without fat, but it turns out to be so tender that it can even be served to children. Our article presents other recipes for dietary dishes, no less tasty and healthy.
Diet boiled beef
According to the recipe below, you can cook a very juicy, tender, which retains most of the nutrients contained in meat. Meat of any animal is suitable, but with a minimum amount of fat. Only in this case it will really turn out dietary beef.
The cooking recipe is as follows:
- Rub the beef with salt, pepper and put it in a baking bag (not an ordinary plastic one, but specially designed for high temperatures). Coarsely chopped pieces of carrots, onions and a couple of cloves of garlic are added to the meat. After that, the bag is carefully tied.
- Next, the baking bag must be tied with a thread to the handles of a wide saucepan, after pouring water into it. As a result, the meat should be in the water, but not touch the bottom and sides of the pan.
- The meat is cooked over low heat for about three hours. If necessary, you can add hot water. It turns out to be very juicy and soft, since all the juice that usually ends up in the broth remains inside the bag and the meat is soaked in it.
Beef soufflé
The airy soufflé will be an excellent option for baby food. It is prepared from any beef, but it turns out more tenderly from lean young veal. The recipe lists the ingredients for making one serving of beef soufflé (dietary).
The recipe for the dish is as follows:
- Lean beef is cut into small pieces, dipped in cold water and cooked over low heat for 50 minutes.
- The meat is chopped in a blender with a small amount of broth until puree.
- The egg yolk, 20 g of butter, a teaspoon of sour cream and 1/3 teaspoon of salt are added to the chopped beef. The mass is thoroughly mixed.
- The oven heats up to 180 degrees.
- In a separate bowl, beat the protein with a mixer until a dense foam.
- Using a spatula, the protein mass is gently mixed into the minced meat.
- The baking dish is greased butter, after which the minced meat is laid out in it.
- The soufflé is baked for 45 minutes.
in sour cream sauce
To cook beef according to this recipe, first onion is lightly stewed in a frying pan with a thick bottom, and then meat (0.5 kg), cut into small pieces. Salt and pepper are added to taste. Beef is fried over high heat for 2-3 minutes, then poured with water and stewed over low heat for 1.5 hours.
A few minutes before the end of cooking, a sauce is prepared from sour cream (200 ml), water (50 ml) and a teaspoon of flour. Pour the prepared dressing over the finished meat, cover with a lid and continue to simmer for another 15 minutes.
The recipe for which is presented above is in perfect harmony in taste with mashed potatoes, rice and various cereals. The dish is suitable for children and adults.
Beef recipe
Juicy and tasty cutlets with a minimum amount of fat are obtained by cooking them in the oven according to this recipe. Thanks to the addition of potatoes to the minced meat, the products come out soft, and the semolina allows them to keep their shape and not fall apart. The result is almost perfect beef cutlets (dietary).
The cooking recipe is as follows:
- Lean beef (1 kg), onion and garlic (2 cloves) are minced in a meat grinder.
- Raw potatoes (300 g), an egg, ¼ cup of cream and a tablespoon of semolina are added to the minced meat.
- Lastly, salt, pepper to taste and parsley or dill are added to the ground beef.
- The minced meat is well kneaded and beaten right in a bowl for 2-3 minutes. After that, you need to leave it for 10-15 minutes.
- Then the oven heats up to 220 degrees. Line a baking dish or baking sheet with foil and then sprinkle with vegetable oil from a spray bottle.
- Cutlets are formed from minced meat, laid out in a mold and sent to the oven for 25 minutes. If you want them to turn out to be the same ruddy on top as on the bottom, 3 minutes before being ready, you must turn on the fan (top airflow).
Oven beef: healthy diet recipes
Juicy, tender and flavorful, thanks in large part to the garlic, beef is ideal for a daily diet. When baked in foil, a lot of juice is released from the meat, which can be poured over the beef at the end of cooking so that it acquires a golden brown crust. The meat can be served as an independent dish or used for making sandwiches.
- To cook beef according to the first recipe, you will need a piece of scapula weighing 1.2-1.5 kg. It will need to be rinsed under running water and dried with a paper towel. Then you need to make deep "pockets" in the meat and put half a clove of garlic in them. In total, you will need 5-8 garlic cloves. Then the meat is rubbed with salt, pepper and greased with vegetable oil with lemon juice(½ lemon). Now the beef is wrapped in cling film and sent to the refrigerator for 2 hours. After the specified time, the meat is transferred to foil, wrapped and sent to the oven for 2 hours at a temperature of 230 degrees.
- The second recipe for making dietary beef is to bake small or portioned pieces of tenderloin in the oven. Before cooking, grate the meat with a mixture of salt, pepper and garlic squeezed through a press. Then the pieces are laid out on foil tightly to each other, wrapped and sent to the oven for 1 hour 40 minutes at 200 degrees.
Diet beef with potato garnish
The advantage of this dietary dish is that it is prepared at the same time as the side dish. Before cooking, the beef is well rubbed with spices and mustard, which, with strict adherence to the diet, can not be used. The result is a real dietary beef.
The recipe involves the following step-by-step cooking:
- A large piece (at least 1 kg) of beef is washed under cold running water, rubbed with salt, pepper and chopped garlic, and smeared with French mustard.
- Make deep "pockets" in the meat and stuff the carrot strips into them.
- Cut 2-3 onions into half rings. Spread half the onion over the bottom of a heat-resistant saucepan, put a piece of beef on top of it, and sprinkle with the remaining onion rings on top. This is done so that the meat does not burn anywhere, neither from above nor from below. Peeled potatoes are laid out along the edge of the heat-resistant form (do not cut).
- The pan is covered with a lid and sent to the oven to bake for 40 minutes at 200 degrees (until the released meat juice boils), and then for another 1.5 hours at 150 degrees.
Diet beef cutlets according to Dukan
Anyone who wants to lose weight should seriously take a closer look at the following recipe for cutlets on the Ducan diet. They are cooked in a double boiler for about 40 minutes.
The sequence of cooking dietary beef cutlets:
- Add finely chopped onion and 1 egg to the ground beef (0.5 kg).
- Season the minced meat with salt and pepper to taste. If desired, you can add fresh or dried herbs.
- Form the patties and put them in the steamer.
- Set the required mode. The cooking time for cutlets in a double boiler is 40 minutes.
If necessary, instead of a double boiler, you can use a multicooker or a pan with a grid for steaming.
Multicooker beef: diet recipes
If you are having trouble making juicy meat, get a multicooker. This technique can be used to prepare the ideal dietary beef meals. The recipes for their preparation are presented below.
- The first recipe involves cooking beef with a side dish. For starters in a tablespoon vegetable oil fried onions and carrots, chopped coarsely. Then add the meat cut into pieces and fry for another 10 minutes. After that, the multicooker mode should be changed from the "Baking" program to "Braising". Salt, pepper, hot water (2 tbsp.), 50 ml sour cream are added to beef with vegetables. The cooking time for meat is set to 50 minutes. While the meat is cooking, a steamer with potato pieces is placed on top of the bowl (salt and pepper first).
- According to the second recipe, you can cook For this, the meat is rubbed with salt, pepper and spices to taste. Then the drumstick is fried in a bowl on the "Fry" mode for about half an hour. After that, the meat is filled with water and stewed for about 3 hours on the "Stew" program. If the beef is young, the cooking time can be shortened.
Diet beef, the recipe for which involves using a multicooker in the preparation, always turns out to be very juicy. If desired, you can add any vegetables to the meat, not just onions and carrots.
It is useful for any person to eat dietary meat without fat, as it saturates our body with vitamins and microelements. Beef is very popular in many countries. The product has excellent nutritional properties. Also, this meat can be very tasty and useful for weight loss.
Which part of the carcass is considered lean?
Lean meats contain a minimum amount of animal fat, cholesterol and calories, therefore these products are considered dietary. It helps if you are obese or anemic. The structure of lean meat includes amino acids and proteins. Also, this product contains phosphorus, magnesium, iron, calcium and many vitamins. But if you eat meat often, you run the risk of getting heart disease.
Different cuts of beef can be used to make a wide variety of delicious dishes, as it is lean and appetizing. It is preferable to use younger meat as it is softer and more tender. You can use a tenderloin or a thin edge of the back, but it is better not to take a thigh for a diet, since it will be difficult to digest.
Selection of ingredients
Before preparing meals, you need to know which lean meat is best for certain dishes.
- Beef flank is located in the belly of the carcass under the ribs and belongs to the first grade of meat. It contains a large amount of connective tissue and veins. But before you buy beef flank, you need to determine its quality. The structure should be dense, the shade is bright red, and the smell of meat with a taste of blood is strongly pronounced. Fresh beef quickly regains its shape when pressed and is free of blood stains. Flank is purchased to make soups or casseroles.
- Sirloin- lean meat, which is located near the pelvis. Its hue can be pink or red. The smell should be clean, without chemical additives, the structure should be compacted, and the fibers should not stick to the hands. If the meat is not tight, then it has been on the counter for a very long time.
- Tenderloin- dietary red meat, such dishes as steak, beef stroganoff, stews and others are prepared from it. This is the most tender part of beef, located in the kidney area near the vertebrae of the lower back. Virtually fat-free, making it easy to prepare. To understand whether the meat in front of you is of high quality, look at its structure; it should be a little loose, soft and with coarse fibers. To make the dishes juicy, you need to buy tenderloin with film and tendons. But at the same time, you will have to process the meat yourself and remove all excess.
Pasha
Tenderloin
- Top sirloin beef is located on the loin. The meat has a pleasant taste and smell, delicate texture and dark red hue. Fillet is divided into two types: thin - has no bones and is located in the middle of the roast beef; thick - located in the pelvic region between the rump and the outer tenderloin. The structure has loose fibers and, along with the tenderloin, is one of the most tender parts of beef carcass. This product can be used to prepare steaks, steaks and other dishes.
- Beef rump it is also lean, it is located on the very bone of the pelvis of the animal. Rump belongs to the highest category of meat and is quite soft. Such a piece is cooked for about an hour and a half. After it is cut on a platter and served with sauce or herbs. Rump is great for stewing or boiling, and can also be used to make steam cutlets... But before you purchase this part of the carcass, you need to make sure that it is completely free of fat and has no bones.
Various ingredients are added to make lean meat softer. Can be sautéed in a skillet with a little water, with carrots and onions. If you cook lean meats in cucumber brine and tomato paste, the acidic environment will soften the beef. Some foodies boil dietary meats with prunes, sugar and carrots for a sweet taste.
Cooking rules
Lean meat is an irreplaceable source of protein, so it needs to be included in the diet, so you need to know how to cook it properly.
Meat of an adult animal is suitable for stewing, since it has a small layer of fat, which will ensure the juiciness of the dish. The best proportions of carcass for this cooking method are a shoulder blade, rump, rump, shank. The meat must be cut in medium pieces. Stew them for at least 60 minutes in a thick sauce. For fast food it is better to take the pulp from the loin.
Steamed food has a neutral flavor. This cooking option is suitable for those on a diet. Lean beef should be steamed for about an hour. But first, the meat must be thoroughly washed, cleaned of all excess and cut into small pieces to cook faster. Then put it in a bowl, add seasoned salt and mix. You can leave the dish for 30 minutes so that it is saturated with the smell of spices. Next, put the beef in a steaming container and cook for 40-60 minutes.
To boil beef, there are two options. If you want a thick and scented broth, place the meat in cool water and set the pot on a high flame. If you want to make delicious beef, then put the product in a boiling liquid.
In the first 16 minutes of boiling, about a third of the water in the meat goes into broth. After boiling, place a lid on the saucepan and reduce the flame. This slow boil will make the fat difficult to emulsify, and the broth will have a greasy taste.
Most of the housewives remove the foam formed during the cooking of beef. But you shouldn't do that. Foam is a protein that passes from meat to broth. Removing scale will reduce the nutritional quality of the broth. Although if the goal is precisely to reduce calorie content, then the broth can be filtered.
The boiling period of beef differs depending on the age and fatness of the animal. Young meat takes 45 to 60 minutes to cook, older meat may take two or even two and a half hours. Salt the beef at the end of cooking, about 11 minutes before the end of cooking. However, if you want to make a thick and fragrant broth, add the salt first. Do not immediately remove the lid of the pan, let the meat brew for about 12 minutes.
If you purchased frozen meat, it is best to defrost it. Wash thoroughly, cut into 3-4 large pieces, place in a saucepan and pour boiling water so that the water covers the meat. Wrap the prepared meat well in special foil and store in the refrigerator so that it does not wind out and dry out.
Recipes
Beef meat is one of the most delicious and healthy foods. Using different ingredients, you can prepare mouth-watering meals that are perfectly suitable for dietary nutrition. They should be included in the menu when losing weight.
In soy sauce
To cook beef in soy sauce, we need:
- lean meat - 500 g;
- 4 cloves of garlic;
- 4 tablespoons of soy sauce
- one ginger root;
- chilli;
- 400 g green beans;
- olive oil and spices.
We cut the meat into thin plates. Pour water halfway into a saucepan and add salt. After boiling, put the beans and cook for about 4 minutes, then drain the boiling water and pour in cool water.
Put the pan on the fire and add the ginger and garlic. As soon as the smell appears, put the meat on top and fry for several minutes until tender. Then add the beans and peppers and pour in the soy sauce. We extinguish all this a little and turn off the fire. Now you can enjoy the delicious taste.
Stewed beef with dried apricots
To cook lean beef stew with dried apricots, we need the following ingredients:
- 600 g carrots;
- 1 kg of meat;
- garlic - 4 cloves;
- 3 onions;
- 150 g dried apricots;
- 550 ml of water;
- ginger and salt.
Cut the carrots into large pieces, finely chop the dried apricots, peel and chop the garlic and onion. Cut the lean beef into small pieces. Add water to the pan, add salt and grated ginger on top. Boil the spices for 3 minutes and add the rest of the ingredients. You need to cook the dish over low heat for about an hour.
Meat salad
For the salad, you need beef, lettuce, quail eggs and cherry tomatoes. Cut the cooked piece of beef into strips, tear the lettuce leaves, boil the eggs and cut them. Gently put lettuce leaves on a plate, then meat and eggs with tomatoes on top. It is better to season the dish with olive oil or low-fat sour cream.
Diet soup
To prepare a dietary soup you will need:
- 500 g of beef;
- three tablespoons of buckwheat;
- 4 things. potatoes.
Take the meat, cut it into strips and pour 1.5 liters of boiled water. As soon as the water boils, drain the first broth. In the second broth, leave to simmer for 40 minutes. Add buckwheat and diced potatoes to the cooked broth. After 12 minutes, you can add salt to the soup and treat your homemade ones.
Features of use
Lean meat contains dense muscle joints, and it takes a lot of energy to digest them. Thus, after eating a meal, a person does not feel hunger for a long time, and the acquired calories are partially spent. With a lack of animal products, the body experiences stress, and such ailments may occur: a decrease in hemoglobin in the blood, headaches, weakening of the immune system. Therefore, those who seek to lose weight, wanting to have ideal proportions and perfect body lines, should not exclude beef from their menu.
The consumption rate is 300 grams per day. If you abuse this product, then the following problems will begin:
- an increase in cholesterol levels, which will pose a threat to blood vessels and the heart;
- lack of energy, constant fatigue;
- malfunctions of the kidneys and liver.
Beef meat is an essential part of a healthy menu. With it, we acquire a lot of proteins required for the body. For this reason, diets containing this product can help not only get rid of unnecessary fat, but also heal the body.
For information on how to cook diet lean beef in the oven, see the next video.
Losing weight, gaining muscle mass, diet, or proper nutrition- all this requires a special approach to the preparation of the daily menu from a person. To help your body shed excess fat and keep it in good shape, you need to include in your diet low-calorie foods, one of which is meat. It is an irreplaceable supplier of protein, amino acids, trace elements and vitamins, without which the full functioning of all organs and systems of the human body is impossible. Among the products of animal origin, there are those that have a minimum calorie content and are considered dietary.
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- 200 g chicken breast or legs (no fat);
- 400 g broccoli;
- 1 medium carrot;
- lemon;
- olive oil.
- 1. Free the chicken from the skin and boil until tender.
- 2. Peel and cut the carrots into pieces.
- 3. Simmer vegetables over low heat for 10 minutes.
- 4. Cut the boiled chicken into cubes, add to warm vegetables.
- 5. Pour over the salad with olive oil and sprinkle with freshly squeezed juice of half a lemon.
- 6. Arrange in portioned plates and serve.
- 500 g turkey fillet;
- 1 head of onion;
- small zucchini;
- stalks of stalked celery;
- 4 tsp oat flakes "Hercules";
- 2-3 cloves of garlic (optional);
- onions and carrots for frying;
- sunflower oil.
- 1. Pass the turkey and vegetables through a meat grinder.
- 2. Stir the mass and add to it oat flakes, spices, salt and pepper to taste.
- 3. Form meatballs from the minced meat and place in a wide saucepan.
- 4. Separately peel the onion and cut into cubes, grate the carrots on a coarse grater.
- 5. Fry with a little oil and place in a saucepan.
- 6. Pour meatballs with water and simmer over low heat for half an hour.
- 7. Serve with low fat sour cream or herbs.
- 400 g of beef;
- 1 carrot;
- 1 tomato;
- 150 ml of milk or water;
- half a lemon.
- 1. Clean the beef from fat layers and films.
- 2. Cut the meat into large slices and beat off slightly.
- 3. Rub with salt and fry in a preheated pan greased with a small layer of vegetable oil.
- 4. Add a little water, cover and simmer over low heat.
- 5. Boil the carrots until half cooked, grate on a fine grater.
- 6. Twist the tomato in a meat grinder or grate.
- 7. Add milk and juice of half a lemon to vegetables.
- 8. Pour the mixture into the pan and simmer until tender.
- 600 g rabbit meat;
- 200-300 g frozen vegetable mixture;
- 4-6 st. l. sour cream;
- salt and black pepper to taste;
- vegetable oil.
- 1. Cut the rabbit carcass into small pieces.
- 2. Place in a skillet, greased with sunflower oil, and fry on both sides until golden brown.
- 3. Season with salt and pepper, add a mixture of slightly defrosted vegetables.
- 4. Simmer covered over low heat for 20 minutes.
- 5. Add sour cream and a small amount of boiled water, stir, cover and simmer until the meat is fully cooked (about 20-30 minutes), stirring occasionally.
- 500 g pork tenderloin or chicken fillet;
- 1-2 fresh tomatoes;
- 1 head of onion;
- 2 tbsp. l sour cream or yogurt with a low percentage of fat;
- 100 g of any hard cheese (no more than 30%);
- salt, pepper and aromatic spices to taste.
- 1. Cut the pork into portions, after removing the films and layers of fat, if any.
- 2. Beat off the pulp on both sides, sprinkle with salt, pepper and spices (optional).
- 3. Place the prepared pieces on a baking sheet covered with parchment.
- 4. Grease the meat with sour cream or yogurt.
- 5. On each piece, put a ring of onion and a tomato.
- 6. Grate the cheese on a coarse grater and sprinkle the meat with it.
- 7. Send the baking sheet to the preheated oven and bake for 30 minutes at 170 degrees.
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Rating of types of meat
Nutritionists have compiled a calorie rating for all types of meat traditionally used in cooking:
The types of meat that occupy the first six positions can be safely classified as dietary.
Veal
The lowest calorie type of meat is veal. Fats and carbohydrates are practically absent in it. With the help of properly cooked veal, you can quickly lose weight, but nutritionists do not recommend getting too carried away with this product.
It is believed that red meat from calves, when consumed in excess, increases the risk of developing cancer. But if you eat a portion of veal 1-2 times a week, and on other days include other types of meat in the diet, it will benefit the body.
horsemeat
Horse meat contains a large amount of B vitamins, potassium, magnesium, iron and phosphorus. It does not contain cholesterol, which is dangerous for people with diseases of the heart and blood vessels.
Despite the benefits of the product, horse meat is rarely found on the tables of our compatriots. But if possible, it is advisable at least sometimes to include in the diet of young horse meat, in which the minimum fat content.
Hen
Chicken meat is well digested, it tastes good with any method of heat treatment. Chicken fiber contains vitamins A, D, E, phosphorus and iron.
Chicken goes well with various products: vegetables, herbs, cereals. However, it is recommended to separate the skin from the carcass during cooking, as it contains the highest amount of fat.
Beef
The most popular type of dietary meat in the world is beef. It is absolutely safe for health, so dishes from it can be eaten even by people with chronic diseases... Lean meat, properly cooked, normalizes stomach acidity, is quickly digested and easily absorbed.
The only drawback of the product is the lengthy cooking process: for the dish to become soft and tender, you will need to spend some time in the kitchen.
Turkey
Turkey fillet is considered the record holder for phosphorus content: there is much more of it in poultry than in sea fish. The product is also useful because it contains selenium, B vitamins, antioxidants and bioflavonoids. Nutritionists advise choosing the lighter part of the carcass - it is the least fat.
Don't eat turkey skin. It contains a lot of calories, which, when losing weight, can nullify all efforts.
Rabbit
It is customary to include rabbit meat in many dietary diets. Such popularity of the product is explained by the balanced content of fats, proteins and carbohydrates and low calorie content. Rabbit meat improves lipid metabolism, which leads to an accelerated metabolism and helps to normalize weight.
Rabbit meat is hypoallergenic, therefore it will be appropriate on the tables of allergy sufferers and asthmatics. The main thing is to choose a dry carcass of a pale pink color, without foreign odors, bruises and bruises.
Mutton
The energy value of mutton is much higher than that of the above types of product. Therefore, it can be considered dietary meat only with a stretch. Regular consumption of lamb can provoke the development of atherosclerosis and obesity. Elderly people, patients with diseases of the joints, blood vessels and heart are advised to exclude this type of meat from the diet.
Despite the relatively high calorie content, lamb has some healing properties... It contains B vitamins, potassium, magnesium, iodine and iron, which are essential for anemia.
Pork
Doctors have long dispelled the myth that pork is poorly absorbed by the body. It has a valuable composition, which contains vitamins, zinc and iron. Pork stimulates milk production in nursing mothers, allows you to quickly restore energy after severe physical exertion or a protracted illness.
Goose and duck
Goose and duck meat is at the bottom of the list of products, as it is the fattest. It contains cholesterol, which is dangerous for diabetics and people who are overweight or obese.
Poultry is contraindicated for people with diseases of the stomach, liver and pancreas. Despite the fact that goose and duck fibers contain useful minerals, vitamins and amino acids, this category of meat should be excluded from the diet when losing weight.
Recipes for preparing dietary meat dishes
The benefits of meat largely depend on how it is cooked. Frying in butter or margarine, introducing various additives into the minced meat automatically increases the calorie content of the dish. For example, the energy value of a chicken fillet is only 160 kcal, and a chicken cutlet made from the same meat is 330 kcal, that is, 2 times higher.
The most dietary dishes are those that are steamed or in the oven with a minimum amount of salt, vegetable and animal fats. Vegetables are considered the best food addition to meat - raw, boiled or stewed.
Below are 5 recipes for preparing delicious and healthy dishes from different types of dietary meat that will help you lose weight and maintain a slim figure.
Warm chicken salad
To prepare this low-calorie but hearty salad, you will need:
Preparation:
If desired, you can add other green vegetables to the carrots and broccoli: courgette, zucchini, asparagus, or green beans.
Turkey meatballs
This dish is so harmless that it can even be given to babies as complementary foods. To create a culinary masterpiece you will need:
Preparation:
Turkey meatballs can be cooked not only on the stove: this recipe is perfect for a multicooker as well.
Beef with vegetables
If you stew beef with vegetables, you get a dietary meal that will keep you feeling full for several hours. To prepare it you will need:
Preparation:
Beef prepared according to this recipe will be an excellent addition to the diet.
Rabbit in sour cream
Rabbit and vegetable stew is not only healthy, but also delicious. The composition and quantity of vegetables can be changed at your discretion. To prepare a stew with vegetables you will need:
Preparation:
Store mixed vegetables can be substituted with foods that are on hand. As additional ingredients, you can use zucchini, carrots, green beans, corn, asparagus.
French meat
Unlike the traditional recipe, there is no mayonnaise, which significantly increases the calorie content of the finished dish. But despite the slightly changed composition, the meat in French turns out to be appetizing and satisfying. Would need:
Preparation:
Dishes prepared according to the proposed recipes will make the dietary menu varied, and the process of losing weight will be as comfortable as possible.
And a little about secrets ...
The story of one of our readers Alina R .:
My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN", and that "they don't sew that size." Then at 29, divorce from her husband and depression ...
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And when to find all this time? And it's still very expensive. Especially now. Therefore, for myself, I chose a different way ...
Diet meals are preferable from boiled meat, especially cooked by steam cooking, moreover, from young animals or poultry, rabbit, pre-chopped, which provides mechanical sparing.
Chemical sparing is achieved by a long, up to 2-3 hours, cooking period (1.5 kg), when the extractives are maximally transferred into the broth, as well as by what animal was the initial raw material.
Diet meat dishes are boiled in water, steamed, baked in the oven, sometimes fried (diet number 2), but without breading, that is, they are not rolled in flour or breadcrumbs.
In diseases of the cardiovascular, liver, kidneys, gout, diabetes mellitus, the meat of young animals is not shown - it contains more purine bases that are undesirable for them.
Boiled beef
Pour the cooked pieces of meat with hot water (1.5-2 liters per 1 kg of meat), bring to a boil, remove the foam and cook at low boil until tender. Onions, carrots, parsley are placed 30 minutes before readiness. Boiled meat is cut into portions. Before serving, the meat is heated in broth or salted water. One serving is prepared from 120 g of meat.
Meat stuffed with vegetables
Large pieces of meat are boiled until half cooked, stuffed with vegetables and baked in the oven. Then the meat is cut into portions. Sprinkle with melted butter before serving. For one serving, take 120 g of meat, 20 g of carrots, 15 g of herbs, 5 g of butter.
Boiled meat goulash
The onion is boiled, chopped and slightly simmered along with the chopped carrots. Then it is mixed with boiled meat, diced, and tomato juice. All this is poured with boiling water and boiled for 15-20 minutes, after which the broth is poured off and a sauce is prepared on it, with which the meat is poured and brought to a boil. Goulash is served along with sauce and garnish. For 1 serving, take 120 g of meat, 25 g of carrots, 25 g of onions, 5 g of butter, 10 g of tomato juice, 5 g of wheat flour, 50 g of water.
Boiled beef stroganoff
Boiled meat is cleaned of films, cut into strips and combined with mashed boiled carrots. Then the meat is poured with sour cream sauce and boiled over low heat for 5-10 minutes in a container with a closed lid. Served with sauce. 1 serving: 120 g of meat, 25 g of carrots, 20 g of sour cream, 5 g of wheat flour, 4 g of herbs.
Steamed meatballs in milk sauce
Put butter, eggs in minced meat with bread, mix well. The resulting mass is cut into balls (4-5 pieces per serving) and steamed until half cooked or in slightly salted water. Pour everything over with milk sauce and bring it to readiness with a low boil. Served with sauce. For 1 serving: 100 g of beef, 15 g of 1st grade flour bread, 1/5 of an egg, 40 g of milk, 5 g of wheat flour, 5 g of butter.
Steam meatballs
The pulp, cleaned of coarse tendons and connective tissue, is cut into pieces and passed through a meat grinder twice. Add salt, milk, mix thoroughly and form two meatballs per serving. The semi-finished product is placed in a steam box and steamed for 15-20 minutes. For 1 serving: 100 g of beef, 15 g of bread, 20 g of milk, 3 g of butter.
Steam meat balls
From the cutlet mass, meatballs are formed (rounded-flattened, 2-2.5 cm thick) and steamed. You can also simmer in broth on a pan with a lid on the pan. For 1 serving: 100 g of beef, 18 g of bread, 20 g of milk, 1/5 pcs. eggs, 3 g butter.
Steam cutlets
From the cutlet mass, oval-flattened products with pointed ends are molded and steamed.
For 1 serving: 100 g of meat, 18 g of wheat bread, 20 g of milk, 5 g of butter.
Natural chopped steak steak
Minced beef without bread is cut in the form of cue balls, placed on the wire rack of a steam box, the lid is closed and steamed for 15-20 minutes. Served with a side dish and sauce (milk, sour cream) or butter. For 1 serving: 120 g of meat, 15 g of milk, 5 g of butter.
Meat zrazy stuffed with omelet and buckwheat, steam
From meat broth with bread, products are molded in the form of cakes 1 cm thick, minced from crumbly buckwheat porridge and finely chopped omelet are placed in the middle. The edges are blinded and steamed for 15-20 minutes. For 1 portion: 100 g of meat, 15 g of bread made of 1st grade flour, 8 g of buckwheat, 1/5 pcs. eggs, 3 g butter, 12 g water.
Meat roll stuffed with eggs
Raw eggs are added to the cutlet mass and everything is mixed well, the mass is laid out on a napkin moistened with water, hard-boiled chopped eggs are placed in the middle, the cutlet is rolled in the form of a roll, the surface is greased with an egg, put on the grate of the steam box, two or three punctures are made and boiled on steam for 20-25 minutes with the lid closed or bake in the oven. The finished roll is cut into portions and served with a side dish, sprinkled with butter or milk sauce. For 1 serving: 100 g of meat, 15 g of bread, 20 g of milk, 5 g of butter, 1/4 pc. eggs.
Cabbage rolls with boiled meat and rice
Heads of cabbage with a cut stump are placed in boiling water and boiled until half cooked, then disassembled into leaves, slightly beating off the thickened stems with a hoe. Minced meat is placed on the prepared leaves and wrapped, giving a cylindrical shape. Stuffed cabbage is placed on a prepared baking sheet, poured with sour cream sauce and baked in the oven.
Minced meat is prepared like this: the boiled meat is passed through a meat grinder, boiled rice seasoned with oil is added, and everything is mixed well. For 1 serving: 75 g of meat, 125 g of cabbage, 5 g of rice, 8 g of butter, 20 g of sour cream, 5 g of flour.
Boiled fish
The fish is plastered on fillets with skin and rib bones, cut into portions, cuts are made on the surface of the skin in order to avoid deformation of the pieces, then placed in a dish in one row skin up, poured with hot water, salted, added for flavoring Bay leaf, parsley, onion. Cook fish in a bowl with a closed lid. After boiling, remove the foam, continue cooking until cooked over low heat without boiling. Take 225 g of fish for 1 serving.
Boiled fish, baked in milk sauce
The fish is plastered on fillets with skin and rib bones, cut into portions, cuts are made on the surface of the skin, placed in a dish in one row, skin side up, boiled in a dish with a closed lid. As soon as the broth boils, the foam is removed, the heat is reduced and the cooking is continued, not allowing it to boil. The finished fish is spread on a baking sheet, poured with milk sauce and baked in an oven. For 1 serving: 225 g of fish, 40 g of milk, 10 g of flour, 5 g of butter, 5 g of sauce.
Jellied fish
Fish fillets with skin and rib bones are cut into portions and allowed to cook until tender. Put the simmered and chilled fish on a baking sheet so that small gaps remain between the pieces. Each piece of fish is decorated with slices of boiled carrots, eggs, herbs, and on top is carefully poured with a small amount of vegetable jelly so that the layer is 1-1.5 cm. The dish with fish is placed in a cold place. When serving, pieces of fish are cut out with a knife so that a little jelly remains around them.
Jelly is prepared as follows: pre-soaked swollen gelatin is placed in a hot vegetable broth and everything is stirred until it is completely dissolved. The broth is clarified, allowed to boil, filtered and the fish is poured over it. For 1 serving: 180 g of fish, 1/4 pcs. eggs, 25 g of carrots, 100 g of vegetable broth, 5 g of gelatin, 5 g of parsley, 15 g of green peas.
Diet fish cutlets
Hake fillet, stale bread soaked in milk, fresh apples, peeled, and cottage cheese mince. Add an egg softened with butter to the resulting minced meat and stir well. Form cutlets from minced meat and steam. For 1 serving, take 190 g of fish, 15 g of bread, 30 g of cottage cheese, 30 g of apples, 5 g of butter, 1/5 pcs. eggs.
Steam fish roll
Add eggs to minced fish with bread, mix well, put in a layer 1.5-2 cm thick on a napkin moistened with water, put crumbly boiled rice and carrots diced and stewed with milk and butter on top. Wrap in the form of a roll, put on a greased baking sheet, smooth the top, grease with an egg and steam the roll or bake in the oven. For 1 serving: 200 g fish, 150 g bread, 5 g rice, 25 g carrots, 1/8 pcs. eggs, 5 g butter, 20 g milk.
Steamed chicken or chicken
Put the chicken or chicken in a saucepan, add chopped roots and onions. Pour the carcass into three quarters with meat broth or water, salt, close the lid and cook: chicken - for 1-1.5 hours, chicken - for 30-40 minutes. Before serving, chop the carcass into pieces, place on a heated dish and pour over the sauce. For a side dish, you can serve bean pods, seasoned with oil, boiled potatoes. Per serving: 1 chicken or chicken, 15 g carrots, 7 g greens, 25 g onions.
Steam chicken cutlets
Remove the flesh from the carcass (no skin). Boil a little broth from the bones and skin. Pass the pulp twice through a meat grinder along with white bread soaked in milk, then season the minced meat with salt and softened butter, stir the mass thoroughly and grind it with a wooden spoon. Prepare medium-sized cutlets from minced meat, rinse with hand dipped in water.
Grease a saucepan well with butter, put cutlets into it, pour 1-1.5 cups of broth. Cover the dishes with a lid and put on fire, cook at low boil for 15 minutes. Put the finished cutlets on a dish, pour with melted butter or white sauce. Serve rice or buckwheat porridge as a garnish. For 500-700 g of chicken - 100-150 g of white bread, 3/4 cup of milk, 2 tbsp. l. butter.
- Efficiency: from 4 to 7 kg in 1 week
- Timing: from 3 to 10 days
- Products cost: from 200 to 500 rubles per day
General rules
The meat diet for weight loss is a modification of the recently popular methods of weight correction and, as the name implies, is primarily intended for inveterate meat-eaters who, in principle, cannot imagine their life without this food product.
A high-protein diet, consisting mainly of meat dishes of various origins (pets, poultry, fish), is quite satisfying and this compares favorably with strict and low-calorie dietary regimes, which are often accompanied by a feeling of indomitable hunger. In addition, while losing weight on meat, there is no need to weigh food, calculate its calorie content or monitor the combination of foods. The basic rules and assortment of the menu of this diet are very simple and unassuming, which, combined with a fairly decent effectiveness in terms of weight loss and short duration, makes it attractive for both men and women who want to quickly get rid of a few extra pounds.
The motto of meat loss may well be the phrase - "Eat and lose weight", of course, if such a unidirectional diet meets your food preferences. The mechanism of action of this diet, as, indeed, of all other high-protein diet regimes, is based on the principle of the formation of an artificial deficit of carbohydrate energy in the human body, which leads to its extraction from previously accumulated fatty deposits. Depending on the goal, a losing weight person is given the opportunity to independently choose the duration of adherence to the meat dietary regime in the time interval from 3 to 10 days. For a week of maintaining such a diet, it is quite possible to rid your own body of 4-7 kilograms it does not need and say goodbye to a few centimeters on your hips and waist.
The value of meat in human nutrition
Due to its excellent taste and valuable nutritional properties, meat of animals and poultry occupies one of the key places in the human diet. The nutritional value of this demanded and popular food product is primarily determined by the presence of a large number full-fledged and high-quality animal protein that performs many useful and sometimes irreplaceable functions in the human body. It is the protein that activates the growth and recovery processes of virtually all cells in our body, will play the role vehicle for some molecules necessary for its vital activity (for example,), it is the second most important source of energy and in the form protects the body from external infections.
In addition, some of the nutrients in meat are different chemical composition, nutritional value, beneficial properties and balance simply cannot be completely replaced by the consumption of other foods. In addition to high-quality protein, the meat structure contains essential fats, extractives, many mineral compounds, etc. Consumption of meat dishes is fully capable of providing a person iron , phosphorus , potassium , iodine , magnesium , zinc , sodium and other equally important macro- and microelements. Almost all vitamins of the B group (,, etc.), as well as vitamins, enter the human body with meat. TO and . The extractive substances of this product contribute to the transition of most of its useful components into the broth and at the same time serve as activators of gastric secretion, thereby facilitating the processing and assimilation of food.
Naturally, the nutritional value of meat will directly depend on its type and variety, as well as on the conditions of feeding and keeping animals, poultry, fish, etc. Depending on its origin and quality, various meats are used in cooking to prepare a wide variety of dishes by heat treatment (frying, cooking, stewing, etc.) and even without it (for example, tartar).
In cookbooks of different nationalities, whole sections are given to the recipe for meat dishes, sometimes occupying half of the entire text. In addition to the meat itself, the so-called animal by-products (liver, tongue, kidneys, hearts, etc.) are widely used, which are not inferior, and sometimes even surpass it in terms of nutritional and taste characteristics. In addition to cooking independent dishes, sausages, canned food, pates and all kinds of semi-finished products are made from by-products. All meat products are deliciously combined with other foods from various gastronomic categories, including vegetables, cereals and even fruits.
What kind of meat is considered dietary?
From the point of view of dietetics and cooking, dietary meat is a product with a minimum fat content and a maximum content of substances useful for human health and life. It is on such meat that various nutritional regimes are often based, designed for weight loss and even preventive therapy for diseases of the systems of the human body. In turn, without meat protein, it is quite difficult to construct your own body in terms of muscle relief, and therefore for strength athletes such a product is also a food ingredient of primary importance. Rabbit and chicken meat is considered the most dietary, however, in the case of a meat diet itself, it is worth considering other types of meat, which will not only be useful for losing weight, but will also be able to comprehensively diversify its menu.
Rabbit
Rabbit meat is deservedly considered the leader among diet types of meat, primarily due to its hypoallergenic , allowing it to serve as a supplier of complete protein and other useful substances, even for people with other meat dishes. The calorie content of this product is on average 180 kcal per 100 grams, the amount of proteins and fats in which is 21 g and 11 g, respectively. Rabbit meat is absorbed by the human body by 90% and surpasses chicken in its beneficial qualities for its health. Due to the practical absence of sodium salts, rabbit meat is often present in the diet of nursing mothers, the elderly and children. One of the most beneficial properties of this meat is the activation of lipid metabolism by it, which leads to an acceleration.
Hen
The average caloric content of 100 grams of chicken is in the region of 165 kcal, and a similar amount of meat from this poultry includes approximately 20 g of protein and 9 g of fat. However, these parameters vary significantly depending on the parts of the bird carcass eaten and the presence of many of their favorite skin on them, which basically contains the very substances harmful to humans. Lean boiled chicken meat, and even more so the broth from it, is very useful for. According to many studies, the use of these two dishes significantly reduces the very possibility of colds, and in their presence contributes to the speedy recovery of the patient. In addition to its dietary qualities, an important advantage of chicken meat is its availability in terms of purchase and ease of preparation.
Turkey
Following its closest competitor in the poultry industry, turkey meat is valued for the presence of many useful substances for humans, which, after heat treatment, do not actually lose their own positive properties and are absorbed by the body by 95%. 100 grams of this product contains about 21 g of proteins and 12 g of fat, and its average caloric content is 200 kcal. In addition, lean turkey meat (without subcutaneous fat and the skin itself) is low in content and is even recommended by doctors as a prophylactic agent against diseases. Turkey meat is not inferior to chicken meat in terms of availability on store shelves, and even surpasses it in its taste.
Duck
The duck as a whole is difficult to name dietary product, since 100 grams of its meat accounts for an average of 290 kcal, only 17 g of protein and as much as 24 g of fat. However, the taste of properly cooked poultry is so appealing that its dishes are very popular and are served in the best restaurants around the world. Vitamin and mineral composition duck meat is also wide enough and even its fat, if used correctly, can benefit humans.
It is believed that duck fat improves complexion, regulates metabolic processes, exhibits anti-atherogenic effects, stimulates, and is also able to cleanse the human body of existing ones. To reduce the fat content of duck dishes, preliminary removal of the skin and subcutaneous fat deposits will help.
Veal
If we consider veal only in terms of its calorie content, which is less than 100 kcal per 100 g, and the quantitative composition of proteins (19 g per 100 g) and fats (2 g per 100 g), then this meat can be safely called the most dietary, however practice is not so simple. The muscle tissue of these livestock is not yet fully formed and therefore the frequent consumption of calf meat is in itself unhealthy. In addition, according to some evidence, young veal increases the risk of neoplasms in people predisposed to cancer, which also does not add to its popularity. Knowledgeable nutritionists advise not to overuse veal dishes and cook them no more than 1 time in 7 days.
Beef
Such widespread meat as beef is appreciated not only by restaurateurs for its taste, but also by most nutritionists for beneficial features in relation to human health, including aid in losing weight. The meat of this pet is included in almost all protein dietary rations, since it is quickly and fully absorbed, fills the body with the necessary minerals and as well as conducive to normalization gastric ... The calorie parameters of beef tenderloin are within 120 kcal per 100 g, and the protein and fat content is almost ideal for human nutrition (20 g of protein and 3 g of fat per 100 g). Of the minuses of beef, one can single out only the laborious and lengthy process of its preparation.
Pork
The question of whether it is possible to eat pork if you want to lose weight, it would seem, is not worth it at all, because the fat content of this meat is beyond doubt. However, different parts of the carcass of this animal have different nutritional characteristics that sometimes rival even recognized dietary meats. For example, 100 grams of the top boneless part of a pork fillet contains 22.5 g of protein 3.4 g of fat and is estimated at only 127 kcal. As you can see, these indicators are not much different from those of beef, which makes this meat no less dietary and healthy.
Mutton
The peoples of the Caucasus, among whose population, it is worth noting, obese people are not often found, have never really thought about dietary lamb meat or not, and have used it for their own benefit for generations. Lamb is very useful for anemic conditions, as it is the most iron-containing meat. It also includes many magnesium , iodine , potassium , B vitamins group, and most importantly, which acts as a regulator of the level and general metabolism. Of course, as in the situation with pork, one should give preference to certain varieties of this meat, namely the lean parts of a young animal up to 12 months old. In 100 grams of such meat, the total calorie content of 166 kcal will be approximately 20 g of protein and 10 g of fat.
What kind of meat can you eat with a diet?
Universal recommendations of nutritionists on the use of meat products while maintaining any diet, which boil down to the choice of lean parts of poultry or animals (chicken, beef, rabbit, etc.) and to a healthy way of cooking the meat itself (boiled, steam, stew), within the framework of meat losing weight can only be of secondary importance. It should be remembered that, first of all, such a method of weight correction is based not on restricting the calorie content of food, but on an imbalance in the intake of proteins and carbohydrates in the body towards a significant increase in the former and a significant decrease in the latter. Fats in this case, as in the case of observance of "" or "", are not particularly taken into account and can be included in the composition of dishes in an arbitrary order.
Based on the mechanism of action of this particular weight loss system, you should choose a meat diet for yourself based on your own preferences and guided only by the rules of the diet of this diet. Naturally, the priority of the meat menu is the same low-fat beef, turkey, chicken and similar meat products, but there is also no ban on the use of pork or lamb.
A similar situation arises with regard to the method of preparing meat dishes, which you have the right to choose independently following your food preferences and the abilities of your own alimentary tract. Remember that by using frying in fat and other similar methods of cooking food, you thereby increase its calorie content, but by and large it is up to you to decide whether to eat a cutlet for lunch or whether you can only have a kebab for dinner.
What can replace meat in the diet?
If we consider the situation of replacing meat only as a product that supplies proteins to the human body, then in this case the flora and fauna of our planet can provide several acceptable alternatives. First of all, legumes, milk processing products, various nuts, cereals, mushrooms and seeds will act as such substitutes. Such products, in principle, are fully capable of providing the human body with the required protein for it, but at the same time they will supply it with carbohydrates, which is completely unacceptable for a dietary diet.
Only bird eggs, animal seafood and fish itself can be considered as a full-fledged substitute for meat of birds and animals, which will fully fit into the boundaries of the meat regime of weight loss and will not contradict its basic principles. Such a substitution of the main ingredient of the menu for this weight correction mode is quite possible, but by and large it is absolutely pointless, since there are separate dietary methods for this case, namely: "", "" and "". In addition, it is permissible and even recommended to include all these products in the menu of the meat diet itself, and therefore there is no point in replacing meat in this case.
Basic principles of a meat diet
Like all existing dietary regimens for weight loss, a meat diet requires a number of rules, namely:
- keeping a meat diet should be limited to 10 days;
- the type of meat and its grade are selected in no particular order, but preference should still be given to low-fat parts of carcasses of domestic animals or birds;
- you need to try to cook meat products in a healthy way, and eat fried foods once or, in extreme cases, twice a week;
- the maximum amount of meat eaten per day should not exceed 500 grams;
- as a side dish for meat, it is best to choose vegetables that include slow carbohydrates and sometimes fruits;
- vegetables and meat can be cooked with the addition of a small amount of premium vegetable oil, mainly olive oil;
- minor sources of protein can be seafood, fish and bird eggs;
- absolutely all sugar-containing foods, alcohol and other carbohydrate-rich foods are strictly prohibited;
- the amount of salt consumed daily should be reduced to the minimum possible;
- the drinking regimen must be abundant and be at least 2 liters of the permitted liquid, which can be consumed 30 minutes before a meal and an hour after a meal;
- the meal regimen should correspond to 5 meals a day;
- the last meal of the day must be finished 4 hours before bedtime;
- during the diet, physical activity, massage, sauna, body wrap, etc. are encouraged.
Varieties of meat diet
Correction of body weight on meat includes several dietary regimes, each of which can be safely attributed to methods fast weight loss... The diet of all varieties of a meat diet is in principle similar and will mainly depend on personal preferences in relation to meat and the ability to pay of the person who is losing weight.
Diet for 3 days
The fastest way to lose weight on meat, by and large is a fasting day, stretched in time for three days. This diet is to be maintained on the minimum amount of selected meat and even less non-starchy vegetables, washing down all this food only with purified water, green / herbal tea or rosehip decoction. The result of adhering to such a fairly strict nutritional diet can be weight loss in the region of 2-3 kilograms, which is quite good for such a duration.
Diet for 5 days
A somewhat extended and supplemented version of fasting days on meat, suggesting the possibility of daily consumption of the already full recommended portion of meat dishes (500 grams) and a wider vegetable menu. In addition, it is permissible to add a little cottage cheese, bird eggs and even 1 unsweetened fruit every 24 hours to these main dishes. Weight loss in 5 days most often varies within 3-4 kilograms, and in 30% of cases it reaches 5-6 kilograms.
Diet for 7 days
Recognized as the easiest in terms of compliance and diverse in terms of food, a type of meat diet, with which you can include in your own diet the entire range of products allowed by this diet. The daily menu will be based on your favorite meat dishes and vegetables, but in addition, it is recommended to introduce fish and / or seafood into it. In combination with also allowed eggs, fruits and cottage cheese, this diet option looks quite varied and satisfying. The average plumb line is 5-6 kilograms, and for especially obese people it can be more significant.
Diet for 10 days
The maximum permissible meat loss in terms of time, which in all respects repeats its seven-day counterpart. Along with the increase in the duration of this diet, its effectiveness in terms of weight loss naturally grows, which approximately already reaches values of minus 7-8 kilograms. Some nutritionists advise diversifying the 10-day meat-based diet with a small amount of cereals, but in this case its effectiveness can suffer and sometimes quite significantly.
Allowed Products
The food list acceptable for a meat diet, of course, is based on high-protein foods, but in order to diversify the diet and supply other macronutrients to the human body, it also includes other food ingredients.
Thus, the list of solid products permitted for this technique will look like this:
- any meat of poultry and / or animals corresponding to personal preferences and financial capabilities;
- any fish and animal seafood;
- all kinds of greens and vegetables, which are distinguished by their content of slow carbohydrates;
- bird eggs (chicken / quail);
- cottage cheese with a minimum inclusion of carbohydrates;
- some fruits (citrus and green apples are preferred).
It is permissible to use a small amount as seasonings and marinades:
- fresh lemon juice;
- spicy herbs;
- natural soy sauce.
In addition to filtered water, it is allowed to drink:
- herbal / green tea;
- rosehip broth;
- self-prepared vegetable juices;
- high-grade coffee (occasionally).
Approved Products Table
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| cilantro | 2,1 | 0,5 | 1,9 | 23 |
| green onion | 1,3 | 0,0 | 4,6 | 19 |
| leek | 2,0 | 0,0 | 8,2 | 33 |
| onion | 1,4 | 0,0 | 10,4 | 41 |
| carrot | 1,3 | 0,1 | 6,9 | 32 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| squash | 0,6 | 0,1 | 4,3 | 19 |
| salad pepper | 1,3 | 0,0 | 5,3 | 27 |
| parsley | 3,7 | 0,4 | 7,6 | 47 |
| radish | 1,2 | 0,1 | 3,4 | 19 |
| salad | 1,2 | 0,3 | 1,3 | 12 |
| celery | 0,9 | 0,1 | 2,1 | 12 |
| asparagus | 1,9 | 0,1 | 3,1 | 20 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| Dill | 2,5 | 0,5 | 6,3 | 38 |
| zucchini | 1,5 | 0,2 | 3,0 | 16 |
| garlic | 6,5 | 0,5 | 29,9 | 143 |
| spinach | 2,9 | 0,3 | 2,0 | 22 |
Fruit |
||||
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| grapefruit | 0,7 | 0,2 | 6,5 | 29 |
| lemons | 0,9 | 0,1 | 3,0 | 16 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Meat products |
||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| beef | 18,9 | 19,4 | 0,0 | 187 |
| veal | 19,7 | 1,2 | 0,0 | 90 |
| mutton | 15,6 | 16,3 | 0,0 | 209 |
| rabbit | 21,0 | 8,0 | 0,0 | 156 |
Bird |
||||
| hen | 16,0 | 14,0 | 0,0 | 190 |
| Turkey | 19,2 | 0,7 | 0,0 | 84 |
| duck | 16,5 | 61,2 | 0,0 | 346 |
| goose | 16,1 | 33,3 | 0,0 | 364 |
| quail | 18,2 | 17,3 | 0,4 | 230 |
Eggs |
||||
| omelette | 9,6 | 15,4 | 1,9 | 184 |
| fried eggs | 11,9 | 15,3 | 0,7 | 192 |
| chicken eggs | 12,7 | 10,9 | 0,7 | 157 |
| quail eggs | 11,9 | 13,1 | 0,6 | 168 |
Fish and seafood |
||||
| squid | 21,2 | 2,8 | 2,0 | 122 |
| flounder | 16,5 | 1,8 | 0,0 | 83 |
| crucian carp | 17,7 | 1,8 | 0,0 | 87 |
| crab meat | 6,0 | 1,0 | 10,0 | 73 |
| shrimps | 22,0 | 1,0 | 0,0 | 97 |
| bream | 17,1 | 4,1 | 0,0 | 105 |
| salmon | 19,8 | 6,3 | 0,0 | 142 |
| mackerel | 20,7 | 3,4 | 0,0 | 113 |
| mussels | 9,1 | 1,5 | 0,0 | 50 |
| pollock | 15,9 | 0,9 | 0,0 | 72 |
| navaga | 16,1 | 1,0 | 0,0 | 73 |
| river perch | 18,5 | 0,9 | 0,0 | 82 |
| octopus | 18,2 | 0,0 | 0,0 | 73 |
| haddock | 17,2 | 0,2 | 0,0 | 71 |
| blue whiting | 16,1 | 0,9 | - | 72 |
| salmon | 21,6 | 6,0 | - | 140 |
| cod | 17,7 | 0,7 | - | 78 |
| tuna | 23,0 | 1,0 | - | 101 |
| fresh oysters | 14,0 | 6,0 | 0,3 | 95 |
| trout | 19,2 | 2,1 | - | 97 |
| hake | 16,6 | 2,2 | 0,0 | 86 |
| Pike | 18,4 | 0,8 | - | 82 |
Oils and fats |
||||
| olive oil | 0,0 | 99,8 | 0,0 | 898 |
Non-alcoholic drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
| coffee | 0,2 | 0,0 | 0,3 | 2 |
| green tea | 0,0 | 0,0 | 0,0 | - |
Fully or partially limited products
During meat loss, it is unacceptable to eat:
- sugar in any form;
- any cereals;
- canned products (even meat);
- smoked meats and sausages;
- berries / fruits (except for the permitted ones);
- dairy products (other than cottage cheese);
- all flour products;
- sweet water;
- factory-made fruit juices / nectars;
- all alcohol.
- salt and initially salted products;
- junk fatty foods (including overly fatty meat);
- industrial vegetable juices (may contain hidden sugar).
Prohibited Products Table
| Proteins, g | Fat, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| potato | 2,0 | 0,4 | 18,1 | 80 |
| corn | 3,5 | 2,8 | 15,6 | 101 |
| turnip | 1,5 | 0,1 | 6,2 | 30 |
| beet | 1,5 | 0,1 | 8,8 | 40 |
| pumpkin | 1,3 | 0,3 | 7,7 | 28 |
| beans | 7,8 | 0,5 | 21,5 | 123 |
Fruit |
||||
| watermelon | 0,6 | 0,1 | 5,8 | 25 |
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| Cherry | 0,8 | 0,5 | 11,3 | 52 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
| peaches | 0,9 | 0,1 | 11,3 | 46 |
| cherries | 1,1 | 0,4 | 11,5 | 50 |
Berries |
||||
| grape | 0,6 | 0,2 | 16,8 | 65 |
Mushrooms |
||||
| dried mushrooms | 20,5 | 6,5 | 33,0 | 270 |
| fried mushrooms | 4,6 | 11,5 | 10,7 | 210 |
| marinated mushrooms | 2,2 | 0,4 | 0,0 | 20 |
Nuts and dried fruits |
||||
| nuts | 15,0 | 40,0 | 20,0 | 500 |
| candied fruit | 2,0 | 1,0 | 71,0 | 301 |
| dried fruits | 2,3 | 0,6 | 68,2 | 286 |
Snacks |
||||
| potato chips | 5,5 | 30,0 | 53,0 | 520 |
| fruit chips | 3,2 | 0,0 | 78,1 | 350 |
| popcorn caramel | 5,3 | 8,7 | 76,1 | 401 |
| cheese popcorn | 5,8 | 30,8 | 50,1 | 506 |
Cereals and cereals |
||||
| porridge on the water | 3,0 | 0,6 | 18,5 | 91 |
| porridge with milk | 3,3 | 2,9 | 17,4 | 105 |
Flour and pasta |
||||
| wheat flour | 9,2 | 1,2 | 74,9 | 342 |
| pancake flour | 10,1 | 1,8 | 69,7 | 336 |
| pasta | 10,4 | 1,1 | 69,7 | 337 |
| noodles | 12,0 | 3,7 | 60,1 | 322 |
| ravioli | 15,5 | 8,0 | 29,7 | 245 |
| spaghetti | 10,4 | 1,1 | 71,5 | 344 |
| paste | 10,0 | 1,1 | 71,5 | 344 |
| vareniki | 7,6 | 2,3 | 18,7 | 155 |
| pancakes | 6,3 | 7,3 | 51,4 | 294 |
| dumplings | 11,9 | 12,4 | 29,0 | 275 |
Bakery products |
||||
| baguette | 7,5 | 2,9 | 51,4 | 262 |
| loaf | 7,5 | 2,9 | 50,9 | 264 |
| bagels | 16,0 | 1,0 | 70,0 | 336 |
| buns | 7,2 | 6,2 | 51,0 | 317 |
| pita | 8,1 | 0,7 | 57,1 | 274 |
| donuts | 5,8 | 3,9 | 41,9 | 215 |
| donut | 5,6 | 13,0 | 38,8 | 296 |
| bagel | 7,9 | 10,8 | 57,2 | 357 |
| bread | 7,5 | 2,1 | 46,4 | 227 |
Confectionery |
||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| ganache | 4,9 | 34,5 | 52,5 | 542 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| marshmallow | 0,8 | 0,0 | 78,5 | 304 |
| candy | 4,3 | 19,8 | 67,5 | 453 |
| confiture | 0,9 | 0,2 | 40,3 | 183 |
| paste | 0,5 | 0,0 | 80,8 | 310 |
| cookies | 7,5 | 11,8 | 74,9 | 417 |
| cake | 3,8 | 22,6 | 47,0 | 397 |
| jam | 0,4 | 0,2 | 58,6 | 233 |
| gingerbread | 5,8 | 6,5 | 71,6 | 364 |
| juicer | 10,1 | 8,8 | 40,5 | 274 |
| dough | 7,9 | 1,4 | 50,6 | 234 |
| halva | 11,6 | 29,7 | 54,0 | 523 |
Ice cream |
||||
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
Cakes |
||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Chocolate |
||||
| chocolate | 5,4 | 35,3 | 56,5 | 544 |
Raw materials and seasonings |
||||
| vanillin | 0,1 | 0,1 | 12,7 | 288 |
| ketchup | 1,8 | 1,0 | 22,2 | 93 |
| syrup | 0,0 | 0,3 | 78,3 | 296 |
| sugar | 0,0 | 0,0 | 99,7 | 398 |
Milk products |
||||
| milk | 3,2 | 3,6 | 4,8 | 64 |
| kefir | 3,4 | 2,0 | 4,7 | 51 |
| cream | 2,8 | 20,0 | 3,7 | 205 |
| sour cream | 2,8 | 20,0 | 3,2 | 206 |
| yogurt | 4,3 | 2,0 | 6,2 | 60 |
Cheese and curd |
||||
| cheese | 24,1 | 29,5 | 0,3 | 363 |
| cottage cheese 18% (fat) | 14,0 | 18,0 | 2,8 | 232 |
| curd | 7,1 | 23,0 | 27,5 | 341 |
Sausages |
||||
| boiled sausage | 13,7 | 22,8 | 0,0 | 260 |
| w / smoked sausage | 28,2 | 27,5 | 0,0 | 360 |
| p / smoked sausage | 16,2 | 44,6 | 0,0 | 466 |
| sausage with / dried | 24,1 | 38,3 | 1,0 | 455 |
| smoked sausage | 9,9 | 63,2 | 0,3 | 608 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Oils and fats |
||||
| butter | 0,5 | 82,5 | 0,8 | 748 |
| cream margarine | 0,5 | 82,0 | 0,0 | 745 |
| animal fat | 0,0 | 99,7 | 0,0 | 897 |
| culinary fat | 0,0 | 99,7 | 0,0 | 897 |
Alcoholic beverages |
||||
| brandy | 0,0 | 0,0 | 0,5 | 225 |
| whiskey | 0,0 | 0,0 | 0,4 | 235 |
| vodka | 0,0 | 0,0 | 0,1 | 235 |
| cognac | 0,0 | 0,0 | 0,1 | 239 |
| liquor | 0,3 | 1,1 | 17,2 | 242 |
| beer | 0,3 | 0,0 | 4,6 | 42 |
| port wine | 0,4 | 0,0 | 12,0 | 163 |
| rum | 0,0 | 0,0 | 0,0 | 220 |
| champagne | 0,2 | 0,0 | 5,0 | 88 |
Non-alcoholic drinks |
||||
| soda water | 0,0 | 0,0 | 0,0 | - |
| cola | 0,0 | 0,0 | 10,4 | 42 |
| lemonade | 0,0 | 0,0 | 6,4 | 26 |
| mirinda | 0,0 | 0,0 | 7,5 | 31 |
| pepsi | 0,0 | 0,0 | 8,7 | 38 |
| sprite | 0,1 | 0,0 | 7,0 | 29 |
| fanta | 0,0 | 0,0 | 11,7 | 48 |
Juices and compotes |
||||
| pineapple nectar | 0,1 | 0,0 | 12,9 | 54 |
| orange nectar | 0,3 | 0,0 | 10,1 | 43 |
| cherry nectar | 0,1 | 0,0 | 12,0 | 50 |
| peach nectar | 0,2 | 0,0 | 9,0 | 38 |
| apple nectar | 0,1 | 0,0 | 10,0 | 41 |
| * data are indicated per 100 g of product | ||||
Meat Diet Menu (Meal Schedule)
Diet for 3 days
Three-day meat fasting days can be practiced in two variations, the first of which is a fairly "hard" dietary regimen, and the second is a milder alternative.
Option 1
The daily menu of this option for 3-day meat loss should include 250 grams of any boiled / stewed meat (preferably low-fat varieties), which should be consumed throughout the day. In addition, each meal can be supplemented with a small portion of cucumber / tomato salad (you can add a little boiled egg) with a minimum of olive oil or lemon juice.
When keeping these meat fasting days, it is recommended to quench your thirst with a fresh broth of rose hips, in addition to which you will need to drink 1.5 liters of filtered water in 24 hours. Due to the content of substances that destroy tooth enamel in the rosehip broth, it is best to drink it through a tube, followed by rinsing the mouth.
Option 2
The second version of the 3-day meat diet provides for the use of 400 grams of any boiled / stewed meat cooked without salt or its substitutes during the day. In this case, the number of meals also increases to five per day, but the vegetable side dish should still be small and contain mainly cabbage (any), tomatoes and cucumbers. The amount of purified water required for consumption remains unchanged, and the rosehip broth is replaced with herbal / green tea.
Diet for 5 days
The menu of the five-day version of the meat diet is, in principle, very similar to the second type of fasting days on meat, but it is characterized by an extended list of acceptable products. While maintaining such a dietary regime, 400-500 grams of any meat prepared in a convenient way should be consumed daily in 5 doses (do not fry).
Also, you can enter any vegetables that do not contain fast carbohydrates in your diet, and in addition eat eggs (preferably for breakfast) and permitted fruits (in the morning, 1 pc.). A couple of times during the entire diet, you can afford to eat a small portion of low-carb cottage cheese. The drinking regimen, in addition to water, may include herbal / green tea and fresh vegetable juices in a total minimum volume of 2 liters per day.
Diet for 7 or 10 days
Such varieties of meat diet differ only in their duration, but their menu is identical and should be formed from all acceptable food products, which will make the nutritious diet versatile and not boring. Five obligatory meals of diets for 7 or 10 days must naturally be based on the consumption of meat in a mass fraction of up to 500 grams per day, however, in this case, it is recommended to introduce fish and / or seafood into meat dishes.
An additional vegetable menu should also be diversified to the maximum, using all available vegetables and herbs from the list of allowed for the diet. Bird eggs are best eaten for breakfast, acceptable fruits for lunch, meat / fish dishes with a side dish of vegetables, leave for lunch and dinner, and eat a little cottage cheese or vegetable salad at an afternoon snack. You can drink herbal / green tea, vegetable juices, rosehip broth and purified water in a total amount of at least 2 liters in 24 hours.
An example of a meat diet menu for a week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Slimming Meat Diet Recipes
Since, while maintaining this mode of weight correction, dietary meat dishes, in principle, do not lend themselves to strict differentiation in terms of fat content and the method of preparation, eating on such a diet can be quite tasty and varied. Of course, you can learn about how to cook pork in the oven and steamed beef soufflé, what can be made from minced chicken and how to make delicious meat sauces from real meat eaters who eat meat dishes every day and constantly experiment with their recipes, but not it is worth forgetting about some restrictions on products and spices.
It is not enough to understand the taste of meat types and show imagination, here the main thing is to maintain the balance of dietary ingredients and prepare dishes that are not only attractive from a gastronomic point of view, but also useful for losing weight. The article below will contain recipes with photos from professional nutritionists who are well aware of how to cook dietary beef, pork and even lamb and what is the best way to cook a rabbit, duck, turkey, etc.
Slimming Beef Diet Recipes
Due to the fact that beef is considered one of the most dietary types of meat and is also available in almost any store, its preparation should be given special attention. Adhering to a meat diet, you can recreate a wide variety of dietary recipes from ground beef and the meat itself, cook soup from it, make meatballs, cutlets and even try to cook a simple recipe for a dietary beef soufflé.
Beef Goulash
Required Ingredients:
- beef pulp - 1 kg;
- onions - 250 g;
- bay leaf - 4 pcs.;
- carrots - 150 g;
- filtered water - 1 l;
- olive oil - 30 g;
- salt / pepper - to a minimum.
Cut the beef pulp into medium cubes. Peel and wash the vegetables. Grate the carrots on a coarse grater and chop the onion with a knife. Pour oil into a preheated cauldron and fry the onion in it a little. Pour all the meat into the boiling oil and onions and put the bay leaf.
Pour 500 ml of filtered water into the cauldron and simmer for 30 minutes. After that, add grated carrots to the half-stew and pour in the remaining 500 ml of filtered water. Season the dish with the required minimum of spices and cook for about 40 more minutes. This kind of beef stew will go well with mashed vegetables.
Diet beef cutlets
Required Ingredients:
- beef - 500 g;
- egg - 1 pc.;
- onions - 1-2 pcs.;
- greens - optional;
- salt / pepper - to a minimum.
Rinse the beef and cut into small pieces. Peel the onion and cut it into 4 pieces. Use a meat grinder to twist the meat and onion into the minced meat. Add the egg and spices to it and mix well. Line a baking sheet with foil and place the shaped patties on top of it. Cover them on top with a similar piece of foil and tape the edges of the bottom and top foil together. Bake the patties in the oven at 180 ° C for about 40 minutes.
Plain beef soufflé
Required Ingredients:
- beef pulp - 600 g;
- egg - 2 pcs.;
- onions - 1 pc.;
- salt / black pepper - to a minimum.
Before making a diet meat soufflé, purchase the leanest piece of beef with a minimum of veins and films from the store. Rinse it thoroughly and cut it into small pieces, removing all unnecessary inclusions from the meat along the way. Chop the onion and, along with the meat, scroll it through a meat grinder. In the twisted minced meat, add egg yolks, a little black pepper and beat everything together with a blender until a fluffy mass is formed.
In a separate bowl, beat the whites thoroughly with a minimum of salt. Add them to the meat mass and mix gently with a regular spoon. Put the resulting mixture in a non-stick baking dish and cook in the oven for about 45 minutes (you can use a multicooker).
Veal diet recipes
Since veal is not yet fully formed meat fibers, when following a diet, it is better to cook first courses or steamed minced meat dishes, for example meatballs, from it.
Veal soup
Required Ingredients:
- veal - 300 g;
- broccoli - 200 g;
- salad pepper - 1 pc.;
- green beans - 100 g;
- onions - 1 pc.;
- bay leaf - 2 pcs.;
- greens to taste;
- soy sauce and peas - to a minimum.
Cut the washed veal into small pieces and cook until scale (noise) forms. After removing it from the surface of the water, add bay leaves, peas and a whole peeled onion to the broth, which must be removed after cooking the meat.
At this time, cut the salad peppers into strips, separate the cabbage inflorescences and chop the herbs. Add lettuce, broccoli, green beans and greens in turn to the finished broth, letting the soup boil after adding the next ingredient. At the end of cooking, pour the soy sauce into the soup, stir and cover for 10 minutes.
Diet veal meatballs
Required Ingredients:
- veal - 500 g;
- egg - 1 pc.;
- onions - 2 pcs.;
- oat bran - 3 tbsp. l .;
- green onions- 1 bundle;
- olive oil - for lubrication;
- salt / pepper - to a minimum.
Turn the washed pieces of veal together with chopped onions into minced meat in a meat grinder. Chop the green onion very finely and add it to the minced meat. Add bran, egg and spices there. Mix all ingredients diligently and form into small meatballs. Place them in a lightly oiled steamer bowl and cook for half an hour.
Pork diet recipes
Pork in the classical sense is not a dietary meat, however, as part of this diet, it is also allowed to be eaten. Of course, the habitually fatty kebab in this case is unlikely to be beneficial, but a properly prepared tenderloin will fully correspond to such a diet.
Pork tenderloin with rosemary
Required Ingredients:
- pork tenderloin - 500 g;
- garlic - 3-4 teeth;
- rosemary - 1 sprig;
- olive oil - 1 tsp;
- salt / pepper - to a minimum.
Rinse pork, dry and rub with spices. Make deep punctures in it and insert halves of garlic cloves into them. Sprinkle the rosemary leaves on the meat. Cut off food foil 3-4 times the size of pork and brush on one side with olive oil. Wrap the meat in foil in several layers, place it on a baking sheet and bake in the oven at 180 ° C for 50-60 minutes.
Poultry Diet Recipes
Diet poultry dishes are so diverse and popular that they are on the menu of most of the current diets, so feel free to experiment with these ingredients when losing weight with meat. For example, make yourself homemade chicken or turkey sausages for breakfast, and bake duck breast for dinner.
Homemade poultry sausages
Required Ingredients:
- chicken / turkey fillet - 400 g;
- skim milk - 200 ml (for the marinade);
- garlic - 2 teeth.;
- salt / spices - to a minimum.
Thoroughly rinse the bird fillet and cut into small pieces. Squeeze the garlic into the milk, put the pieces of poultry in it and marinate them in the refrigerator for a couple of hours. After that on maximum speed chop the meat into minced meat and mix it with all the spices. Put the required amount of minced meat on cling film and wrap it in several layers, thereby forming a kind of sausage. Tie the ends of the film with string and store the sausages in the refrigerator. The final cooking process consists in boiling the sausages in a film for 20 minutes, which must be removed before directly serving the dish.
Baked duck breast
Required Ingredients:
- duck fillet - 4 pcs.;
- large orange - 1 pc.;
- soy sauce - 1 tbsp l .;
- spices to taste.
Rinse the duck fillet and, if necessary, cut off all fat deposits from it. For 3-4 hours, marinate the meat in a mixture of soy sauce, your favorite spices and orange juice. Next, fry the duck fillets in a dry and preheated non-stick skillet for a couple of minutes on each side. Then wrap the meat in foil and bake it in the oven at 200 ° C for 15-20 minutes. After this time, remove the duck fillet from the oven, let it "rest" for 5-10 minutes and cut into portions.
Rabbit Diet Recipes
While on a forced meat diet, do not forget about the rabbit, whose meat, due to its hypoallergenicity, is considered especially dietary. Finishing your next day of diet, do not be lazy and prepare a delicious and satisfying rabbit casserole.
Rabbit and zucchini casserole
Required Ingredients:
- rabbit fillet - 400 g;
- onions and zucchini - 1 pc.;
- bran - 4-5 tbsp. l .;
- greens to taste;
- salt / allspice - to a minimum.
Wash the rabbit fillet and cut into small pieces. Peel the zucchini and onion and chop finely as well. Grind all these ingredients with a meat grinder. In the resulting minced meat, add bran, a minimum of spices and your favorite greens. Stir everything together vigorously, place on a suitable non-stick baking sheet and bake in the oven until tender.
Getting out of the meat diet
It is necessary to get out of a predominantly meat diet and start introducing familiar dishes into your own menu carefully and gradually. It should be remembered that an instant transition to carbohydrate food is likely to result in the return of all the lost body weight, and maybe a gain in additional weight. For this reason, in the first time after stopping the diet, completely protect yourself from all junk food, and above all from sweets, fast food and flour products.
If possible, keep your five meals a day, eat small meals, and continue drinking plenty of water. Constantly monitoring the weight indicators, gradually introduce previously prohibited vegetables and fruits into your diet, eat cereals for breakfast, and try to eat liquid fermented milk products for dinner.
Try to have a fasting day once a week, giving preference to protein diets. In case of weight gain, pay attention to the recently added product, most likely it was the reason for this situation. Practice any physical activity, even if at first glance they seem elementary and ineffective.
During pregnancy and lactation
For the same reason, the imbalance in the nutritional diet, which with a high degree of probability can harm the fetus or baby, nutritionists strongly advise women not to adhere to a meat diet.
Pros and cons
| pros | Minuses |
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