What kind of cookies can be used on pp. How can you replace sweets and starchy foods in your diet with proper nutrition? Oatmeal bran cookies

Natalia Zubareva– nutritionist, sports nutritionist, valeologist, blog host about a healthy lifestyle. On her page there are many recipes for healthy eating, including baking. How healthy are such dishes? Can they be considered a full-fledged alternative to conventional cooking?

Photo personal archive of Natalia Zubareva

1. Diet baking exists and has every right to be present in the diet. It is prepared in compliance with a number of rules: sugar and yeast are excluded, white flour is replaced with whole grain flour, butter with vegetable oil, heavy cream with unsweetened yogurt or soft cottage cheese, etc. All this reduces the calorie content of sweets, but retains the usual taste. And if you have a choice to eat a piece of regular cake or a low-calorie one, of course, you should prefer the second option.

2. Homemade baked goods are healthier than store-bought ones. The recipe contains no preservatives, flavor enhancers, after which it is difficult to stop and refuse the delicacy, or dyes. “The calorie content is lower, which means it is not harmful to the figure, so you can eat pp-cake whenever and as much as your heart desires,” the newly-minted adherents of a healthy lifestyle and proper nutrition reassure themselves. But this is not entirely true.

3. Undoubtedly, such baked goods are a healthier product, but still high in calories. In fact, the same whole grain flour, like any other - flaxseed, chickpeas, rye - is not inferior in calorie content to white flour, vegetable oil is even more nutritious than butter. If you are losing weight, then it is better to forget about any baked goods, as an option - a handful of berries, a couple of prunes or other dried fruits, a teaspoon of honey.

When and who can enjoy baked goods?

4. Can we consider that diet baked goods, like regular baked goods, are food waste? More and more often I hear opinions that dietary versions of familiar dishes are the same food garbage as ordinary sweets. Some people advise: “Eat a piece of normal store-bought cake once a week, nothing will happen to you.” I beg to differ. Ideally, you need to stick to food that complies with the rules of healthy nutrition: simple foods with minimal heat treatment, without complex or multi-ingredient dishes.

Think of diet baking as an occasional treat, not a daily meal requirement.

5. Eat only the right foods in terms of a healthy diet, at the same time, one out of ten people may feel like a happy person, not “deprived of life.” These are people who are not dominated by food in their heads, who are in harmony with their body and have reached the highest level of consciousness in the food-brain relationship. The remaining nine people who have embarked on the path of a healthy lifestyle simply will not cope with this task if they: 1) are prohibited from eating “sweets” or food that they love so much; 2) allow him to eat “sometimes a piece.” A piece will smoothly turn into two pieces, then into a whole cake, and then into a month-long depression with all the ensuing consequences.

This is where dietary options for familiar dishes come to the rescue, where we replace trans fats, sugar, white flour, and fatty ingredients with less fatty ones. Is the person deceiving himself? May be. A person eats such pastries, he is calm, satisfied, and has received his dose of joy hormones. Of course, ideally, we ultimately strive for clean nutrition: no sugar substitutes, no replacement of unhealthy treats, etc. I always tell my patients about this. Proper, healthy nutrition is not a temporary measure, but a way of life. And those people who:

Good motivation;

Who is not just on a diet;

Who wants to be healthy;

is in harmony with his body and brain,

Over time, they experience a transformation of consciousness regarding food. A person is ready to give up deceptive treats, realizing that he does not depend on food and can completely control himself. Then you can sometimes allow a piece of an ordinary store-bought cake, because it will really be a piece, and maybe it will no longer be interesting or relevant.

Such delicious and tempting candies, desserts, cakes and pastries are not at all compatible with the diet. The composition of sweets leaves much to be desired - a lot of carbohydrates, fats and all sorts of chemicals. They lead to excess weight gain and the appearance of cellulite.

Some people find it extremely difficult to give up their favorite sweets and pies. And you can’t completely eliminate all sweet foods from your diet, as this is stressful for the body and leads to breakdowns. In addition, glucose is needed for normal brain function and metabolic processes in the body.

Therefore, it is important to find a low-calorie and healthy replacement for your favorite sweets. Consumption should be kept to a minimum so that the weight loss process does not stop.

Why do you want sweets?

First of all, you need to think: why do you want sweets so much? There are several reasons, namely:

Food addiction, genetic predisposition to sweets.
Psychological dependence, compulsive and emotional overeating. Eating sweets when stressed or tired.
Psychosomatic symptom. Sweets serve as a way to lift your spirits and gain pleasure when there are no joyful events in life.
Lack of magnesium and chromium in the body, hormonal disorders.

Note! In order to maintain weight, eat all sweets and starchy foods only for breakfast and maintain moderation.

How to replace sweets on a diet?

Fruits

Natural sugar substitute. They contain healthy sugars and vitamins. Apples, especially green ones, kiwis, peaches, and oranges can be safely eaten on a diet. And grapefruit and pineapple generally have a fat-burning effect on the body.

But nutritionists recommend not eating bananas and grapes when losing weight, as they contain a lot of sugar. It is advisable to eat all fruits before 16.00. To diversify their consumption, you can make a fruit salad and season it with natural yogurt.

You can also bake apples or pears with cottage cheese or ricotta to make a delicious dietary dessert. A drop of honey in the dessert will add the necessary sweetness to the baked fruit.

Dried fruits

You can replace sweets with dried fruits and nuts. They are good for the body, perfectly saturate and keep you feeling full for a long time.

In addition, due to their high fiber content, dry fruits perfectly cleanse the intestines.

But you need to be very careful with their quantity. Nuts and dried fruits, although they contain useful substances, are very high in calories. The daily dose on a diet should not exceed 30 g.

It is recommended to mix dry fruits and nuts to make a vitamin mix. You can also make homemade sweets. To do this, you need to chop different dried fruits, roll them into small balls and roll them in cocoa or coconut. Such a healthy and tasty dessert will not leave anyone indifferent.

Marshmallows and marmalade

There is no fat in marshmallows and marmalade; their nutritional value is in carbohydrates and a small amount of protein in their composition. These sweets are made using pectin or agar-agar. Due to these substances, they are useful in that they: increase immunity, normalize metabolism, lower the level of bad cholesterol, and saturate the body with calcium and iodine.

When eating marshmallows and marmalade on a diet, maintain a sense of proportion, no more than 50 grams per few days. Although they are healthy, they are high in calories.

Important! When choosing marshmallows and marmalade, make sure that they are without sugar! It’s even better to make sweets yourself, adjusting the calorie content to suit you.

Paste

It is considered an excellent substitute for sweets. Diet pastille should consist only of applesauce and egg white. Then its calorie content will not exceed 50 calories per 100 g and will fit into the framework of any strict diet.

It is a natural and natural sugar substitute. But, unfortunately, in terms of calorie content it is in no way inferior to granulated sugar. Therefore, on a diet, if you really want to drink sweet tea, honey will do, but only in small doses.

And remember that honey does not tolerate high temperatures, as it loses all its beneficial properties and becomes toxic.

Dark chocolate

Nutritionists allow the consumption of chocolate on a diet, but it must be dark chocolate, at least 72% cocoa beans. This type of chocolate contains vitamins and antioxidants, relieves depression, and gives a good mood.

In addition, it has a positive effect on the cardiovascular system and regulates blood pressure. On a diet, the daily dose of dark chocolate should not exceed 20 g.

Muesli bars

An excellent hearty snack that not only fills you up, but also provides the body with useful substances and vitamins.

When purchasing, pay attention to the composition; there should be no sugar, fructose, syrup or flour. Only natural fruits, dried fruits, berries, nuts and cereals!

You can make your own muesli bars; an alternative to such bars is granola. This baked mixture of nuts, berries, and dried fruits is used for breakfast. You can add milk, kefir or natural yogurt.

Ice cream

Ice cream is a source of protein. In addition, the body expends a lot of energy to warm and digest ice cream balls. But not every ice cream is suitable for a diet. Covered with icing, cookies, crispy rice and other sweet additives are excluded from the diet.

But you can enjoy simple creamy ice cream for breakfast. On a diet, its portion should not exceed 70 g.

You can also make ice cream yourself, for example, from frozen banana or berries. And for a creamy taste add a little milk or kefir. The calorie content of a homemade frozen dessert will be several times lower than that of a store-bought one.

How to replace flour on a diet

You shouldn’t completely give up baking on a diet; you can treat yourself to buns, pancakes or cookies, but only with the right ingredients, namely:

Bran;
Fiber;
Oatmeal.

These products consist of complex carbohydrates, and therefore do not increase blood sugar, maintain a feeling of fullness for a long time, saturate the body with useful substances and do not cause excess weight. Bran and fiber normalize metabolism and help get rid of constipation.

The rate of consumption of low-calorie baked goods on a diet should not exceed 150 g.

When baking, use the following rules:

Don't use oil.
If the recipe calls for a fermented milk product, then use low fat content.
For eggs, use only the whites.
Replace sugar with sakhzam or diet syrup.
Instead of nuts, take rolled oats.
Bake in silicone molds; they do not need to be greased with vegetable fat.

In addition, the most dietary baked goods are made from cottage cheese - these are casseroles, cheesecakes, and cottage cheese muffins. By adding fruit or sweetener to the casserole, you will get a great alternative to a sweet pie.

Often, low-calorie desserts are in no way inferior to desserts with sugar. Various additions of vanillin, sakhzam, poppy seeds, and cinnamon give them a refined taste. And dietary baking gives lightness to the body and does not add extra centimeters to the waist.

And note: non-standard ways to replace sweets and starchy foods on a diet!

Foods high in protein fill you up perfectly and significantly reduce your cravings for sweets. Plus, a lot of energy is spent on digesting protein foods. By burning calories, the body expends calories. This aspect is very important on a diet!

Mint tea suppresses the feeling of hunger, as well as the desire to eat sweets.

Psychological techniques! If you cannot give up unhealthy sweets, then before purchasing, be sure to look at the composition and calorie content of the dessert on the packaging! You can also hang posters at home with the figures of the models you aspire to. They definitely don’t allow themselves cakes!
Fair replacement! If you consumed sweets when you were stressed, then find an equivalent product that will bring you pleasure. The main thing is that it fits within the framework of the diet.
Make sure you work off every piece of cake you eat with a powerful strength training or cardio session. Next time you will think twice before you eat something harmful.

Note! There is a way to eat sweets and it is quite unusual. Do you want some cake? Eat only undressed and in front of the mirror.

During a diet, if you follow proper nutrition, you really want to eat something sweet. It is especially difficult for beginner athletes and those who have just begun their journey to a beautiful, slim, toned figure. Constantly monitoring and limiting your desires can reduce any motivation. To avoid breakdowns, you need to learn how to prepare healthy sweets that you can snack on without harming your figure.

One of the simplest sweet recipes in PP is oatmeal cookies. But it’s the one you prepare yourself, and not the one bought in a store. Pick up a pack and look at the calorie content: about 450 calories per 100 grams, and it contains margarine and sugar, which have a high glycemic index!

We will learn how to make homemade low-calorie cookies exclusively from healthy ingredients. Don’t think that it’s long or difficult, on average the active steps take 5-10 minutes, and the technique is so simple that even those who don’t know how to cook can handle it.

What ingredients can I use?

Having mastered 2-3 recipes, you can easily combine them, add something new, experiment with flavors and additives. It will still turn out delicious. So, usually used:

Oatmeal or rolled oats. Not instant flakes, which are brewed in a minute with boiling water, but normal flakes, often “Extra”, which need to be boiled in a saucepan for about 5 minutes.
Oatmeal. It is not so often found in stores, but this is not a problem. It can be made at home from oatmeal using a coffee grinder or blender. If the mixture doesn’t grind too well, and sometimes pieces come across, it’s okay.
Banana. Perhaps the main fruit for homemade cookies. Firstly, it adds sweetness, and secondly, it has binding properties, like an egg, and therefore prevents the liver from disintegrating. Choose well-ripened bananas so they can be easily mashed.
Fruits and dried fruits. Almost any, especially good for oatmeal cookies, dried apricots, raisins and prunes. Something relatively dense that won't leak like berries. Keep in mind that this does not include candied fruits; they are not allowed.
Cottage cheese. It's better to take low-fat. If the lumps are large, you can either grind them with a blender or rub them through a sieve with a spoon, this is quick. This will result in a more homogeneous mass.
Nuts. It is possible and necessary. Walnuts are especially useful and good, and they are inexpensive. You can grind them in a blender, or wrap them in a towel and roll them over it with a rolling pin.
Eggs. If you are considering BJU, and are not sure whether you can have an extra yolk, and how to calculate it all, you can refuse the yolks. Take two whites. Although in terms of one cookie there will be so little yolk fat that it can be neglected. Everyone decides for themselves.

Top 5 cooking ideas

Keep in mind that the dough does not roll out and shape well, so you can either roll it into balls or spoon the dough onto the baking sheet. Use baking paper or a heat-resistant baking mat. There is no oil in the dough, and the cookies may burn and stick.

Since we are preparing without sugar, you can optionally add a sweetener tablet to all ingredients. So, the recipes are step by step.

Banana Cinnamon Flavor

Perhaps the simplest and most famous fitness cookie with banana. It's easy and quick to prepare. Immediately turn on the oven to 180 degrees.

1 cup oatmeal flakes; 1 large banana; 1 egg; 1 teaspoon cinnamon.

In a deep plate, mash the banana with a fork until smooth, add the cereal, add the egg and cinnamon, and stir. Place the cookies on a baking sheet, leaving free space between them, and bake for 10 minutes until they become tender, and if you want drier and crispier ones, leave them in the oven for another 3-5 minutes, being careful not to burn.

Kefir-fruit pleasure

Not the fastest recipe, but everyone will like very tasty, melt-in-your-mouth kefir cookies. And by the way, no eggs!

3 cups of cereal; 1 cup low-fat kefir; Half a cup of nuts or dried fruits; 3 tablespoons of honey.

Preparation starts early. Pour the cereal into a bowl and pour kefir over it. Cover and leave to swell for an hour. At this time, chop nuts and dried fruits. When an hour has passed, add them to the bowl. There is also honey, and, if desired, vanillin, cinnamon, nutmeg. Stir to form a thick dough, roll into balls, flatten them and place on a baking sheet. Place in the oven, preheated to 180 degrees and bake for 20 minutes, if the cookies are soft - another 5-10 minutes.

Curd tenderness

This recipe for rolled oats with cottage cheese produces an unusual taste, just for those who are already tired of oatmeal in all its forms. However, this is why you can also make cottage cheese oatmeal cookies in the same recipe, but you should definitely try oatmeal cookies too. We cook with whites; we don’t need yolks.

100 grams of rolled oats; 100 grams of cottage cheese (if you don’t have low-fat cottage cheese, take the lowest fat content); 100 grams of dried fruits (raisins or dried apricots are especially good here); 2 squirrels; A tablespoon of honey.

Turn the oven on 180 degrees. Mix all the ingredients together, you can add cinnamon or vanilla (not vanilla sugar!). Take a little dough and roll into balls in your hands. Place them on a baking sheet. Press each ball with your fingers or a tablespoon. Bake for 20-25 minutes.

Chocolate cheat

Imagine, this is also possible on a diet. The fact is that there is very little chocolate, and if you spread the amount of cookies over two or three days, it will not harm your figure. Of course, we only bake anything for those losing weight with dark chocolate.

130 grams of oatmeal; 30 grams of bitter dark chocolate; 100 ml milk; 1 banana; 2-3 pieces of prunes (if you don’t have them, replace them with dried apricots or take a larger banana); 2 tablespoons of honey.

Grind half the oatmeal in a blender to flour. Grate the chocolate and chop the prunes into small cubes. Mix milk, banana and honey in a blender. Place all ingredients in a bowl, make dough, and form cookies. Bake at 180 degrees for 15-20 minutes, the top should be browned.

By the way, life hack: you can make chocolate cookies according to any recipe by adding 2 tablespoons of cocoa to the dough.

Protein sweetness

For those who need fewer carbs and even more protein, we make oatmeal and oatmeal protein cookies. You can eat it instead of protein bars before going to the gym to fill your body with energy. The calorie content of 1 cookie is about 75 kcal.

50 grams of oatmeal; 50 grams of oatmeal; 25 grams of casein protein, available in flavors; 2 egg whites; Sweetener; Can be made with raisins, apples, nuts, dried fruits.

Turn on the oven at 190-200 degrees. Mix all ingredients until a homogeneous dough is formed. Place on a baking sheet piece by piece, using a teaspoon, leveling so that the maximum thickness is about 5 mm. 10-15 minutes is enough for the top to brown. Let cool and try!

Keep in mind that even such healthy cookies should not be eaten more than 2-3 pieces in the morning. This is not an option for a cheat meal, but for emergency situations when you have an unbearable craving for sweets. Control yourself and be slim and beautiful!

Only a lucky few do not suffer from giving up cakes and cookies when switching to a diet menu. Others are forced to experience incredible mental anguish, trying to compensate for the loss by consuming kilograms of fruit.

Such actions only worsen the situation. There is quite a lot of sugar in the form of fructose (which is harmful when dieting), but the desire to eat something sweet does not disappear.

Low-calorie dietary cookies can come to the rescue; there are many recipes for them. The emphasis on correct preparation methods is not without reason, since store-bought versions of sweets, even if they are positioned as dietary, are not.

Manufacturers put a lot of ingredients into the dough, which make the finished product more appetizing, but less healthy. Therefore, those who want to lose weight better take the time and make delicious, and most importantly healthy, sweets with their own hands.

How to choose cookies without harming your figure?

It is not easy to find dietary cookies on store shelves, since even those types that are traditionally considered less fatty still have a fairly high energy value.

The most common types of calories per 100 grams of product are:

oatmeal - 435 kcal;
biscuit - 350-400 kcal;
shortbread - 385 kcal (without sour cream in the recipe), 395 kcal (with cocoa powder).

Of course, if you don’t consume kilos of cookies, you can eat one or two cookies a day, bought at the store. But you should give preference to the above varieties and with a minimum of additives - chocolate glaze is out of the question.

As for shortbread cookies, they are quite fatty, unlike biscuits and oatmeal cookies, so you need to choose them especially carefully - study the composition and calorie content of the product before purchasing, giving preference to the lightest.

When it comes to following a diet, and every calorie and carbohydrate counts, it is wiser to prepare the cookies yourself to minimize their impact on the weight loss process. This will allow you to improvise, playing not only with the final calorie content, but also with the ingredients, because whether or not to add sesame to the dough is entirely your decision.

A lot depends on the ingredients. For example, it is better to prepare oatmeal cookies for a diet without any sugar at all. With the addition of a small amount of honey. The calorie content per 100 grams of this dessert reaches 345 kcal. If honey is replaced with raisins, then the energy value will be even lower - only 330 kcal per 100 grams.

It is worth remembering that oatmeal, despite its high calorie content, is a product useful for weight loss. It is rich in fiber, which perfectly cleanses the intestinal walls, freeing it from accumulated debris, and helps remove cholesterol from the blood.

The final calorie content of cookies is largely influenced by the type of flour from which they were made. The most high-calorie baked goods are made from premium wheat flour.

For the dietary option, it is preferable to use coarser flour - buckwheat, rye or oatmeal. Each of them is rich in a huge amount of useful microelements and vitamins.

Oatmeal contains calcium and phosphorus mineral salts, vitamins B, E and PP, phosphorus, potassium, magnesium, sulfur, calcium, sodium and even rare silicon, which stimulates the normalization of metabolism, and much more.

The only disadvantage of oatmeal is intolerance to cereal protein and gluten by allergy sufferers. However, this applies to all grain crops.

Buckwheat flour cookies

Buckwheat flour, which has a darker color, is famous for its rich composition. It helps improve blood circulation, speed up metabolism, remove cholesterol, normalize the gastrointestinal tract and pancreas, strengthen hair and nails, and improve immunity.

At the same time, buckwheat flour is contraindicated for use by people with individual allergic reactions. It can also cause intestinal spasms and provoke flatulence (excessive gas production), and therefore should not be used by those suffering from irritable bowel syndrome.

Rye flour

Rye flour is perfect for baking diet cookies. It is lower in calories than wheat, and is valuable because it removes toxins from the body, increases the level of hemoglobin in the blood, is useful for the prevention of diseases of the cardiovascular system, and improves digestion.

But people with high stomach acidity and peptic ulcers should avoid baking with it.

Replacing the composition for effective weight loss

If you decide to bake low-calorie cookies yourself, then you may need tips on how to make the chosen recipe even more suitable for your diet.

Almost all the ingredients that should be included in the dish can be replaced with similar ones that are much more beneficial for your figure.

For example, it is difficult to find a recipe that does not include butter or margarine. But the presence of such products directly affects how many calories are in the cookies. It is better to replace them with a small amount of vegetable oil, preferably olive oil.

All ingredients indicated in the list necessary for making cookies must have a minimum percentage of fat content and a maximum number of beneficial properties.

It is preferable to replace wheat flour with any of the above, or even use oat or flax bran. They are lower in calories, but rich in fiber, which will help you get rid of hunger for a long time.

But you'll have to get used to the blander taste. And it is necessary to prepare dietary biscuits with bran in small quantities, as they quickly become stale, and therefore it is better to eat them on the day of preparation.

Instead of sugar, you can use honey or even a small amount of dried fruits (raisins, dried apricots, prunes, etc.). Do not take artificial sweeteners under any circumstances, no matter how much they praise you. They will only stimulate your craving for sweets, and the result will be the opposite of what you were originally striving for.

Every cookie recipe calls for chicken eggs, without which the dough will not have the required viscosity. This rule is also easy to work around - use only whites in cooking, and set the yolks, the main source of cholesterol, aside.

It is important not only to cook correctly, but also to eat dietary cookies correctly so that they are not harmful. Even a relatively low-calorie dessert should not be overused, otherwise the diet will be of no use.

You are allowed to eat literally two or three cookies with unsweetened tea and only for breakfast. This way you will charge your body with the energy it needs for the whole day and it will have time to process the calories absorbed with sweetness before the evening. Calculate in such a way that the amount of cookies eaten in the morning is included in ten percent of the daily calorie intake.

But if you dare to enjoy dessert before bed, reassuring yourself that it is dietary, you will only start the process of fat deposition. At night, the body spends virtually no resources, and therefore “preserves” every calorie received in the evening for a rainy day. These reserves are stored at the waist and hips. Therefore, before going to bed, it is better to limit yourself to kefir.

Experts recommend pampering yourself with sweets no more than twice a week during your diet, so as not to disrupt the process of losing extra pounds. You can organize your meals in such a way that one of the 7 days is a loading day, when you allow yourself to eat your favorite candies and cookies.

But you shouldn’t get carried away with such days of permissiveness, especially at the initial stage of losing weight. They are recommended when a plateau effect occurs and the needle on the scale stubbornly stops. Then, to give impetus to the further process of losing weight, you can use the loading days technique.

Oat variety at home

The most honorable place among all types of dietary cookies is oatmeal. When choosing suitable oatmeal, give preference to those that need to be boiled rather than poured with boiling water.

Making cookies at home is quite easy, and it will take no more than an hour. A simple recipe is this:

oatmeal - 1 cup;
baking powder - ½ tsp;
egg whites - 6 pcs.;
milk - 100 ml;
honey - 100 g;
raisins - to taste.

Using a coffee grinder or blender, grind the flakes, pour milk over them and let sit for half an hour. Then add baking powder. Beat the egg whites until a thick white foam forms, add honey and raisins.

After this, thoroughly mix the resulting mixture with oatmeal and milk. The finished dough is placed on a baking sheet and baked for half an hour at 180 degrees.

Original diet cookies

A more complex recipe for dietary cookies involves the following composition of products:

oatmeal - 100 g;
brown sugar - 75 g;
almonds - 90 g;
rye flour - 50 g;
orange juice - ¼ cup;
olive oil, honey, lemon juice - 2 tbsp. l. everyone.

Mix flakes and flour with sugar and almonds. Oil, honey and both types of juice are added, after which the dough is kneaded. The flatbreads are placed on a baking sheet covered with parchment paper and baked in the oven for 25 minutes at 180 degrees.

Oatmeal with cottage cheese

To create oatmeal-curd dietary cookies you need:

low-fat cottage cheese - 100 g;
oatmeal - 100 g;
egg whites - 2 pcs.;
honey - 1 tbsp. l.;
raisins - 30 g;
cinnamon - 1 tsp.

All ingredients must be combined and mixed thoroughly. Using a spoon, place the finished mass on a greased baking sheet and bake for 20-25 minutes in an oven preheated to 180 degrees.

Banana-oatmeal

Fans of more sophisticated desserts should like the recipe for banana-oatmeal cookies, which includes:

bananas - 2 pcs.;
rolled oats - 300 g;
raisins - 50 g;
egg - 1 pc.;
any cereal bran - 2 tbsp. l.;
coconut flakes - 30 g;
salt - ½ tsp.

You need to mix rolled oats, raisins, coconut, bran and chopped bananas. Add salt, egg and knead the dough. Form cakes, place them on a baking sheet and bake for 20 minutes at 200 degrees.

Oatmeal with added bran

An excellent option for dietary cookies is also oatmeal cookies with the addition of bran. To prepare it you need the following ingredients:

oatmeal - 1 cup;
raisins - 50 g;
honey - 1 tbsp. l.;
any bran - 1 cup;
oatmeal - 1 tbsp. l.;
egg white - 1 pc.;
vegetable oil - 1 tbsp. l.

First, the flakes are mixed with bran and raisins, then liquid honey and butter are added, as well as egg white. Then the flour is poured in. The dough is kneaded until elastic and homogeneous. You need to roll it out and use a glass to cut out the shapes of the future cookies.

Place them on a baking sheet lined with parchment paper and bake at 180 degrees for 20 minutes.

With chocolate

But those who cannot imagine their life without chocolate can relieve their souls by using the following recipe:

oat flakes - 130 g;
dark chocolate - 30 g;
prunes - 50 g;
banana - 1 pc.;
milk - 100 ml;
honey 2 tbsp. l.

The first step is to grind half of the oatmeal into flour. Chop the prunes and grate the chocolate on a coarse grater. Milk must be whisked with banana and honey. All ingredients are thoroughly mixed, the finished mass is spread with a spoon onto a baking sheet. Cookies should be baked at 180 degrees for 25-30 minutes.

Honey macaroons

For those who for some reason do not want to use oatmeal, there are many recipes that include other ingredients. But their preparation, as a rule, will take much longer.

For example, honey-macaroon cookies will take you at least an hour. Its calorie content per 100 grams will be only 95 kcal. For preparation you need:

flour - 1 glass;
roasted almonds - 1 cup;
honey - 1 glass;
baking powder - 10 g;
sunflower oil - 1/3 cup;
egg - 1 pc.;
vanillin and soda - on the tip of a knife;
butter - 4 tbsp. l.

Grind the almonds in a blender or coffee grinder, add flour, baking powder, vanillin, salt and mix thoroughly. Separately connect 3 tbsp. l. butter with the entire volume of sunflower oil, and two-thirds of a glass of honey. Mix, gradually adding egg and vanilla.

Combine both masses and knead the dough, then put in the refrigerator for an hour. Grease a baking sheet with vegetable oil and place dough balls on it, making a hole in the middle. Bake for 15 minutes at 220 degrees.

Whisk the rest of the honey with 1 tbsp. spoon of butter and fill the cavity of the finished cookies with this filling. This part of the recipe can be omitted to avoid adding calories.

Galette cookies

Dietary biscuits will be less expensive, for the preparation of which you will need:

egg white - 1 pc.;
sugar - 1 tbsp. l. with a slide;
soda - ¼ tsp;
flour - 1 cup.

You need to combine the egg with sugar, adding vegetable oil and milk. Mix thoroughly and add flour and soda. Let's make the dough. If desired, you can throw a small amount of grated ginger into it so that the cookies acquire a ginger taste and aroma.

Instead of ginger, you can add lemon zest or cinnamon. Using a shot glass, cut out circles from the dough and pierce them with a fork. Bake in an oven preheated to 220 degrees for no longer than five minutes.

There is also a recipe for diet biscuits that requires more ingredients. Its calorie content will be 360 kcal per 100 grams. For him you need to stock up:

milk - 100 ml (can be replaced with water);
sugar - 40 g;
lemon juice - 1 tbsp. l.;
corn starch - 40 g;
coarse wheat flour - 40 g, premium - 160 g;
soda - ¼ tsp;
sunflower oil - 30 ml.

Dissolve sugar in milk (or water), add sunflower oil. Add all the flour there, then mix well. Then add starch and vanillin, soda, quenched with lemon juice. Knead the dough and leave it for an hour to settle.

After this, roll out a thin layer and cut into cookie circles, piercing each one with a fork. Place in an oven preheated to 180 degrees for 7-10 minutes.

Crispy diet cracker

To make diet crackers you will need the following set of products:

wholemeal flour - 200 g;
water - 100 ml;
vegetable oil - 1 tbsp. l.;
dry yeast - 2 g;
salt - 1/3 tsp;
honey - 1 tsp;
paprika, sesame, dry herbs - to choose from.

Combine yeast with flour and salt. If the yeast requires activation, do it according to the instructions on the package. Add oil, add water and knead elastic dough. We leave it in a warm place without drafts, allowing it to rise well.

After this, roll out a thin layer and let it sit for another five minutes. Then grease the cake with water and sprinkle with the selected ingredient (paprika, sesame seeds). Using a knife, cut the dough into diamonds, which are then baked for 20 minutes at 180 degrees.

With a fairly small investment of time and money, any housewife, even without extensive culinary experience, can prepare easy dietary cookies that can save her at a difficult moment in the weight loss process.

Experts believe that, in many ways, failures on diets are associated not so much with a real feeling of hunger or discomfort, but with a psychological craving for favorite foods, many of which are harmful. Often these are sweets.

It cannot be said that dietary recipes will be translated into desserts that are not inferior in taste to their favorite store-bought counterparts. But if you're truly committed to downsizing, you'll need to sacrifice your sweet tooth.

On the other hand, if you have a little patience, soon your gastronomic tastes will change, and diet cookies will become more familiar, and maybe even loved.

One of the important components of proper nutrition is the choice of foods and methods of preparing them. In addition to the fact that the correct diet must be balanced in nutritional composition (proteins, fats and carbohydrates), it is also important to monitor their quality.

This means not so much the quality of the products, although they must undoubtedly be of high quality, fresh and not contain harmful additives, but rather the quality in terms of the content of useful substances and the characteristics of their biochemical effect on the body. You need to change your eating habits gradually, replacing familiar foods with healthier ones, while being interested in new (healthy) recipes.

What products can be replaced with healthier ones?

The list of products and dishes, as well as their analogues that are more valuable for the body, is based on the effect of certain products on the body (at the biochemistry level), on the nutritional composition and content of vitamins, fiber and minerals.

So, let’s look at the main groups, what you can eat with proper nutrition, and what is best avoided.

It is well known that when losing weight, the first thing you should give up is “empty” carbohydrates. What is this? These are quickly digestible carbohydrates, which almost immediately turn into glucose after digestion and are partially consumed during physical activity, and partially immediately converted into fats “in reserve” (due to the body’s response to an increase in insulin in the blood).

What you should not eat with proper nutrition from this group:

breakfast cereals (rice, corn flakes, pillows);
white bread and baked goods (buns, cookies, especially shortbread and puff pastries);
confectionery (cakes and pastries, sweets, chocolates);
those same chocolate bars for snacking;
chips and crackers;
sugar;
tea and coffee in large quantities (with a large dose of sugar and dry cream especially);
sweet soda (Cola, Fanta, Sprite and others), energy drinks;
nectar juices, which actually contain syrup because the natural juice of most fruits is too sour without sweeteners.

How to eat properly to lose weight?

This doesn't mean you should give up these products. You just need to replace them with analogues that are less insidious for your figure. What to eat when eating right?

Whole grain breads and porridge (of course, such porridges take longer to cook than dry or instant breakfast, but you can steam them in a thermos the night before).

Rye bread, wholemeal and bran bread, grain buns and cookies (with added seeds and nuts, biscuits). It is better to forget the habit of taking a piece of bread as an addition to every savory dish. Previously, bread was used as one of the cutlery (instead of a fork). There is no need for this now. It is better to develop the habit of treating bread as an independent dish. If it is not tasty to eat separately (without sauce, butter and mayonnaise), then your body doesn’t really need bread. This also applies to other products.

Confectionery products can be consumed, but in moderation. How to eat, for example, candy to lose weight? You shouldn’t eat them after a hearty lunch; it’s better as a snack with tea, between meals. And don’t get carried away with quantity either; a couple of pieces is enough to enjoy your tea party. You shouldn’t manically try to replace them with more “healthy” candied fruits; the calorie content of candied fruits is the same, and sometimes even higher. Sweets and other confectionery products are replaced by the same cookies with seeds, dried fruits, nuts, and fruits. For example, oranges and grapefruits go great with coffee.

Chocolate bars are replaced with chocolate. Bitter, with a cocoa percentage above 50% (dairy contains more different additives). And it is also recommended to eat it as a snack, and not for dessert after lunch.

Chips and crackers can be replaced with homemade crackers made from rye bread, their bran bread, grain bread and crispbread. Crisps with additives that are beneficial for digestion are usually sold in the section for diabetics. They are very tasty and replace store-bought crackers, in which seasonings and additives to enhance the taste are never spared during production.

Sugar has a number of healthier substitutes: brown sugar, fructose (sold in the department for diabetics and in baby food), honey. It is not recommended to get carried away with sweeteners; they have side effects when consumed in large quantities. But it’s better to simply limit your sugar intake with tea and coffee. According to doctors, two spoons per cup is enough.

Tea and coffee. It is better to drink only natural coffee. Instant coffee is easy to prepare; it makes it easy to lose control of the number of cups you drink, which can lead to diseases of the gastrointestinal tract and cardiovascular system. It is better to add natural cream to coffee, it is less calorie and more healthy. Teas can be varied with herbal and fruit ones, they are healthy and some of them are delicious to drink without sugar.

Sweet soda is better not to drink it at all. It is replaced by mineral water, compotes, jelly and infusions. Compotes contain vitamins and no “chemistry”. Exception: cola can be consumed when there is no coffee and your blood pressure has dropped.

When purchasing juices and nectars, you should carefully read the ingredients labels. There are “premium” lines of juices without added syrup if you are strictly following a diet. If not, then in any case, the juice is healthier than forfeit and cola.

4.4 out of 5 (18 Votes)