Home diet
If you want to lose weight by a few kilograms, you do not have to go to specialized weight loss centers, you can lose weight and follow a home diet. This will require a little preparation in scheduling meals for breakfast, lunch, dinner, and snacks on a homemade diet and exercise. You need to start your home diet by looking at the ingredients that make up your favorite and most frequently consumed meals of the day. If necessary, if ingredients that are harmful to health are included in these dishes, they must be replaced with more useful counterparts. Then you need to make a list of dietary meals at home, which can be prepared without specialized skills or utensils. After compiling the list, it is advisable to think over physical activity,which will promote a home diet. You can go cycling, walking at various distances, visit various sections (Pilates, shaping, aerobics, yoga, etc.) or take video lessons. In any case, any physical activity will improve the results of the home diet.
Making a list of meals for a home diet
After an approximate list of the desired dishes for breakfast, lunch and dinner of a home diet in accordance with taste preferences is compiled, it is necessary to find healthy and low-calorie substitutes for those ingredients that will inhibit the process of losing weight. In animal products (beef, pork, lamb, chicken or turkey), loins will be beneficial, it is advisable to replace cheese with soy cheese tofu, sugar for a sweetener, fat milk for skimmed milk, use eggplant instead of potatoes, and bread can only be whole grain and etc. It is important, when following a home diet, to control the portion size and cook food not in oil, but steam, boil or bake. Products used to prepare diet meals at home must be fresh,you can also use any spice in a reasonable amount.
Cooking for a home diet
There are many recipes for preparing delicious and dietary meals at home, which do not require specialized training and special devices, namely:
- Shrimps with paprika and asparagus. Soak 200 g of peeled shrimps for 5 minutes in soy sauce, boil the asparagus, then mix the shrimps and asparagus in a pan and simmer for a few minutes and season with dry paprika. Serve this dish with fresh lettuce and brown rice. One 250 g serving contains: 245 kcal, 8 g fat, 115 mg cholesterol, 26 g carbohydrates, 23 g protein, 8 g fiber, 596 mg sodium, 855 mg potassium;
- Eggplant sandwiches. Mix 2 tbsp. 0% kefir and 2 tbsp. chopped basil in a small bowl, add 1 tbsp. olive oil. Cut one large eggplant into 8 slices and sprinkle with 1 tsp. dry garlic with salt. Then put the sliced circles in a mixture of kefir and basil for 2-3 minutes, then grill or steam. Finished eggplants are laid out on black whole grain bread, sprinkled with grated low-fat cheese and baked for 1-2 minutes on each side. One 250 g serving contains: 337 kcal, 16 g fat, 22 mg cholesterol, 36 g carbohydrates, 12 g protein, 7 g fiber, 659 mg sodium, 353 mg potassium;
- Diet cheeseburgers. Mix 50 g of grated Cheddar cheese with 50 g of grated Gruyere cheese in a small bowl, then mix half a kilo of lean ground beef with 1 tbsp. Worcestershire sauce, half tsp paprika and a quarter tsp. freshly ground pepper. Blind 8 thin cutlets from the minced meat obtained, in which you need to put a little pre-grated cheese and grill for 4 minutes on each side. Then cutlets are laid out on slices of black whole-grain bread, greased with fat-free mayonnaise with slices of fresh tomato and fresh lettuce. One 250 g serving contains: 264 kcal, 7 g fat, 89 mg cholesterol, 1 g carbohydrates, 26 g protein, 0 g fiber, 186 mg sodium, 405 mg potassium;
- Fried halibut (cod) with banana-orange sauce. Cut a half-kilogram halibut (cod) carcass into 4 parts, sprinkle them with half a tsp. ground coriander and a quarter tsp. salt in a small bowl on both sides. Then bake the fish in the oven for 8-12 minutes, depending on the thickness, until fully cooked. At the same time, you need to cut two ripe bananas into cubes and mix with 1 tsp. grated orange zest, two orange cubes, a quarter cup of fresh cilantro chopped, 2 tablespoons. lime juice, half a tsp. ground coriander and a quarter tsp. salt. Pour the prepared fish on top with a spoonful of the prepared sauce. One 250 g serving contains: 228 kcal, 7 g fat, 89 mg cholesterol, 1 g carbohydrates, 26 g protein, 0 g fiber, 186 mg sodium, 405 mg potassium;
- Children's tiramisu. Mix half a cup of low fat Ricotta cheese with 2 tbsp. confectionery sugar, half a tsp vanillin, 1/8 tsp. ground cinnamon in a bowl until smooth. Pour 2 tablespoons of two dietary cookies (oat or glucose). natural coffee (espresso), then put the Ricotta mixture on one, cover with a second cookie and pour 2 tbsp. melted dark chocolate and refrigerate for half an hour. One 250 g serving contains: 107 calories, 2 g fat, 3 mg cholesterol, 18 g carbohydrates, 3 g protein, 0 g fiber, 125 mg sodium, 29 mg potassium.
Diet drinks at home
As well as dietary meals, you can also prepare drinks at home that will help you lose weight. Below are recipes for delicious homemade drinks that, if you follow a home diet, will perfectly quench your thirst and not gain extra calories:
- Lemonade for home weight loss diet. Lemon is a rich source of vitamin C, which is good for cleansing the digestive tract and also effective in preventing colds. Two lemons must be cut and squeezed out of them juice, clearing it of pulp and seeds, add the resulting liquid to a 1 liter jug of cool water, add 2 tsp. sugar syrup and 1 tbsp. salt. Put the finished mixture on low heat and bring to a boil, then cool;
- Tomato yogurt for home weight loss diet. Tomato is a berry that has anti-inflammatory properties of an oxidizing agent and is full of vitamin C and vitamin A. It has practically no fat, but it contains dietary fiber, and yogurt is rich in calcium and vitamin A. So, you need to beat two washed tomatoes in a blender, then add to them 150 ml low fat yogurt and mix. The resulting mixture must be passed through a sieve into a jug, where then you need to add 200 ml of water and tsp. lemon juice;
- Herbal tea for home diet for weight loss. Most nutritionists advise including herbal tea in your daily diet. This drink will warm you well in winter and quench your thirst in summer when cold. Boil 1 liter of water with 1 tsp. green or black tea, 5-6 basil leaves, 4-5 black peppercorns and half a spoonful of cloves. The resulting liquid must be brought to a boil for ten minutes, then filtered and cooled.
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