Winter diet for weight loss: a menu with recipes


Winter diet for weight loss: a menu with recipes

Often in winter, people gain a couple of extra pounds, which is not always associated only with plentiful festive feasts and a sedentary lifestyle. The fact is that in the winter season the metabolic processes in the body slow down, which is a natural reaction of the body to cold air temperatures and leads to accumulation of fatty deposits. On a set of excess weight in winter affects the lack of vitamins and trace elements in the diet. In order to keep your figure in shape and prevent a set of excess weight, many specialized diets, adapted to the winter season, have been developed.

Effective winter diet for weight loss

Diet in winter is aimed at strengthening the immunity and saturation of the body with all the necessary vitamins, minerals and trace elements, preventing avitaminosis. Diet in the winter season promotes the acceleration of metabolic processes, improving the digestive system, which allows the body to better digest food and actively burn the accumulated fat surpluses.

Winter diet for weight loss must be balanced. The diet should contain proteins (lean meat, poultry, fish, seafood), fats (olive and vegetable oil, nuts, seeds), carbohydrates (cereals, vegetables), vitamins (fruits and berries).

Adhering to simple rules, you can lose weight on a winter diet for 2-4 kg per week:

  • Eat often, at least 5 once a day. Three meals should be basic, 2 – snacks;
  • Cooked, stewed, baked dishes should be eaten warm or hot;
  • Portions of dishes should be small;
  • The last meal should be no later than 19: 00;
  • Every day you should drink at least 1,5 liters of purified water, in addition to tea, decoction, compote.

Observing the winter diet for weight loss, you should abandon fatty and fried foods, sweets and high-calorie desserts. It is recommended to reduce consumption of sugar and salt. Salt is better prepared dishes, and not with heat treatment. 50% of the diet should be vegetables and fruits. In addition, it is recommended to take vitamin-mineral complexes.

Especially relevant are winter diets for weight loss before the New Year, when you need to urgently discard 3-5 extra pounds. For example, winter kefir diet, which allows you to lose weight on 4 kilograms for 3 days. The winter kefir diet is in use 1 liters of kefir 1% per day for 200 ml at a time. Supplement the diet of the winter kefir diet can be low-fat fish or poultry, eggs (not more than 2 pieces per day), vegetables, fruits. The rest of the principles of kefir diet are similar to the winter methods of weight loss.

Winter kefir diet – an approximate menu for one day (breakfast, snack, lunch, afternoon snack, dinner):

  • Omelet from 2 eggs for a couple. A glass of yogurt;
  • Green apple. Kefir 200 ml;
  • Bouillon. Boiled chicken breast. A glass of yogurt;
  • Kefir 200 ml;
  • Pike perch 150 gr. Salad from cabbage 200 gr. A glass of yogurt.

It is popular among slimming and a vegetarian winter diet, the menu of which is rich in vitamins and microelements useful for the body. The diet of the diet consists of cereals, cereals, vegetables, fruits and dried fruits. Nuts and seeds rich in polyunsaturated fats must be included in the diet. Protein deficiency with a vegetarian diet will replenish legumes (beans, lentils, peas). During the day, you must drink at least 1,5 liters of still water. You can drink freshly squeezed juices (vegetable, fruit), decoctions of herbs and berries, compotes of dried fruits.

Vegetarian diet in winter – an approximate menu for a week (breakfast, snack, lunch, afternoon snack, dinner):

  • Oatmeal with dried fruits;
  • Prunes stuffed with nuts;
  • Pea soup. The vinaigrette;
  • Fruit salad;
  • Mashed potatoes. Salad of cucumbers and tomatoes.

Observing a vegetarian winter diet, you can get rid of 4-5 extra pounds per week.

Mediterranean diet in winter for weight loss is most beneficial to health. With the help of the winter Mediterranean diet, you can not only lose weight, but also strengthen immunity, cleanse the body of accumulated toxins and toxins, strengthen the cardiovascular system, as well as teeth, nails and hair, stabilize blood sugar, reduce the risk of bronchial diseases.

Principles of the Mediterranean diet in the winter:

  • Fractional meals – three main meals and two snacks per day. Snack should be low-fat sour-milk products, nuts, freshly squeezed juices.
  • Water balance. In day it is necessary to drink 1,5-2 liters of still water.
  • You should choose only natural products, without dyes and preservatives.
  • Salt should be completely excluded from the diet.
  • Sugar should be replaced with natural honey.
  • Every day you need to consume legumes, cereals, cereals, pasta from durum wheat, fruits and vegetables, olive oil.
  • Dishes can be boiled, baked, stewed, steamed. The frying is excluded.

Thanks to a rich and varied diet, it is quite easy to observe the Mediterranean diet during the winter. With her help, you can prevent excess weight gain, and also strengthen your health in the winter.

Permitted and Prohibited Products

Winter diet for weight loss: a menu with recipes

Winter diet for weight loss – allowed products:

  • Low-fat meat (rabbit meat, veal, beef);
  • Low-fat bird (chicken, turkey);
  • Fish (trout, mackerel, cod, pike perch);
  • Seafood (shrimps, mussels, oysters, lobsters);
  • Low-fat dairy and sour-milk products (cottage cheese, kefir, fermented baked milk, curdled milk);
  • Eggs;
  • Macaroni products from durum wheat;
  • Bread from a flour of a rough grinding (bran, whole-grain);
  • Legumes (beans, peas, lentils);
  • Cereals and cereals (oats, buckwheat, rice, barley);
  • Nekrakamistye vegetables (spinach, broccoli, cucumbers, cabbage, bell pepper, onions);
  • Unsweetened fruits (pears, apples, plums, citrus fruits);
  • Berries;
  • Dried fruits;
  • Nuts;
  • Natural honey;
  • Olive oil;
  • Lemon juice.

Winter diet for weight loss – Prohibited products:

  • Fatty meat and poultry (pork, lamb, goose, duck);
  • Bread, puff pastry, sweets, desserts;
  • Fried, smoked, pickled dishes;
  • Fatty milk and sour-milk products (butter, sour cream, cream);
  • Semi-finished products, fast food;
  • Canned food (meat, vegetable);
  • Starchy vegetables (potatoes, sweet potatoes);
  • Sweet fruits (bananas, grapes, mangoes);
  • Packaged juices;
  • Fatty sauces (mayonnaise, ketchup);
  • Salt;
  • Sugar;
  • Carbonated drinks;
  • Alcoholic beverages (except for a glass of dry red wine per day with a winter Mediterranean diet).

Winter diet for weight loss: a menu with recipes

Menu of the Mediterranean diet in the winter for a week (breakfast, lunch, dinner):

  • Oatmeal with dried fruits;
  • A glass of kefir 1%;
  • Pasta with seafood. Salad from white cabbage;
  • Pear;
  • Caesar salad with chicken.
  • Omelet from 2 eggs for a couple;
  • Green apple;
  • Risotto with vegetables. Baked fillet of pike perch;
  • A glass of fermented baked milk;
  • Boiled chicken breast. Greek salad".
  • Cottage cheese, dressed with natural yoghurt;
  • A handful of nuts;
  • Mashed potatoes. Boiled chicken breast. Salad from grated carrots;
  • Kiwi;
  • Tuna salad.
  • Muesli with 1 tsp honey;
  • A glass of fermented baked milk;
  • Pasta with cheese. Greek salad". Boiled turkey fillet;
  • Tomato juice;
  • Seafood cocktail.
  • Cottage cheese pudding;
  • Orange;
  • Lenten cabbage rolls. Veal cutlets steamed;
  • A handful of nuts;
  • Pike baked with broccoli and spinach in the oven.
  • Buckwheat porridge with milk;
  • A handful of nuts;
  • Puree from lentils. Vegetable stew;
  • A glass of yogurt;
  • Meatballs made of chicken. Cabbage salad.
  • Cheesecakes with raisins;
  • Grapefruit;
  • Buckwheat. Fish cutlets for a couple. Salad of cucumber and tomato;
  • A glass of fermented baked milk;
  • Stuffed pepper with beef meat.

For weight loss on a winter Mediterranean diet, it is recommended to reduce the volume of your usual portion by 30%. In breaks between meals you can drink tea (herbal, green), but without sugar, as well as decoctions and tinctures of berries, compotes of fruits, berries and dried fruits. Every day should drink at least 1,5 l of water without gas, preferably on 1 a glass for half an hour before meals.


Winter diet for weight loss: a menu with recipesColeslaw

  • Black cabbage 0,5 cabbage;
  • Green onions;
  • Dill;
  • Olive oil 1;
  • Lemon juice 1 tsp.
  1. Rinse cabbage, dry it, chop it.
  2. Wash greens, grind.
  3. Mix in a container of cabbage with herbs, season salad with olive oil and lemon juice, mix.

Turn on the menu of kefir winter diet for weight loss cabbage salad for lunch or dinner.

Prunes stuffed with nuts

Winter diet for weight loss: a menu with recipesPrunes stuffed with nuts

  • Prunes 200 gr;
  • Walnuts 100 gr;
  • Natural honey 2 tsp.
  1. Remove prunes from prunes. Pour prunes with steep boiling water, leave for 10 minutes to insist.
  2. In the pot, pour water, add honey and swollen prunes, put on gas, bring to a boil, reduce the heat. Cook over low heat for 15 minutes.
  3. Cool the prunes, stuff them with walnuts.

Include in the diet of a vegetarian diet for weight loss in the winter season prunes stuffed with nuts.

Winter diet for weight loss: a menu with recipesCheesecakes with raisins

  1. Raisins pour boiling water, leave to swell.
  2. Mix cottage cheese with eggs, raisins and honey until smooth.
  3. Form small cheese cakes in the form of cutlets. To dough does not stick, you need to wet your hands with water.
  4. Fry the syrniki on a frying pan heated with olive oil from two sides to a golden color.

Cheesers with raisins are delicious and very hearty, and therefore it is recommended to include this dish in the diet of the Mediterranean diet for weight loss in the winter season.

Winter diet for weight loss: a menu with recipesRisotto with vegetables

  • Rice 200 gr;
  • Onions 1 pcs;
  • Carrots 1 pcs;
  • Bulgarian pepper 1 pcs;
  • Peas green 100 gr;
  • Olive oil 2;
  • Greens to taste.
  1. Rinse the rice under cold water until the water is clear.
  2. Transfer the rice into a saucepan, pour water, bring to a boil, cook on low heat 15 minutes.
  3. We clean onions and carrots from the peel, pepper from the seeds. We cut the pepper into cubes, chop the onions, carrots three on a large grater.
  4. Preheat the frying pan, greased with olive oil. In a frying pan pass the onions to translucence, add carrots, peppers and peas to it, simmer on low heat under the cover of 3 minute.
  5. To the vegetables, add rice, mix, stew until cooked 10-15 minutes.
  6. Before serving, we decorate the dish with chopped herbs to taste.

Risotto with vegetables is recommended to include in your menu while observing the Mediterranean diet for weight loss in the winter season.

Winter diet for weight loss: a menu with recipesStuffed pepper

  • Rice 200 gr;
  • Bulgarian pepper 1,5 kg;
  • Onions 2 pcs;
  • Carrots 2 pcs;
  • Beef 200 gr;
  • Greens to taste;
  • Olive oil 2 st.l.
  • Rice boil until half cooked.
  • Peel the onions and carrots. Carrot cut into strips, onion cubes.
  • On a warmed-up with olive oil, first pass the onions to translucent, then add carrots to it, stew the vegetables until softened.
  • Wash meat, dry it, cut into small cubes.
  • Mix rice with meat and vegetables, add 2 eggs, mix thoroughly.
  • Peel the seeds of pepper, making an incision from the side of the cut.
  • Stuff each pepper with stuffing. Transfer to a saucepan.
  • Pour the pepper with water, put on gas, bring to a boil. Cook over low heat under the lid for 40-55 minutes until ready.
  • Before serving, you can decorate stuffed peppers with chopped herbs to taste.

Stuffed peppers are an amazingly simple and at the same time mouth-watering dish that can be pampered while observing the Mediterranean diet for weight loss in the winter season.

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