What cookies can you eat on a diet and when losing weight?

It may seem that a product such as cookies is not a healthy diet. Most people exclude it from their diet when following a weight loss diet. But a varied diet is based, first of all, on the right choice of food, and not on the strict exclusion of an entire food group. Therefore, cookies with the right composition and rich in fiber will become a practical snack to live in your purse. Let's find out which cookies you can eat while losing weight without harming your figure.

Dr. Segal's Diet

This food pattern answers the question of whether you can eat cookies on a diet. Dr. Stanford Segal's diet program involves eating cookies every 2 hours, up to a maximum of 9 cookies. The product must contain substances that suppress hunger (protein, fiber). In addition, one dish of choice containing 500–700 kcal is allowed.

This method of consuming cookies when losing weight is fraught with stomach upsets due to a lack of vitamins and minerals.

What does Dr. Segal's diet promise:

1. Weight loss up to 7 kg per month.
2. Daily energy consumption is in the range of 800–1200 kcal.
3. Replacing most daily meals with special diet cookies.
4. Satisfying constant cravings for sweets.

The program is intended for people who cannot imagine the need to give up sweet foods while following classic weight loss diets.

Authorized products:

• special dietary cookies;
• for lunch or dinner: chicken, turkey, fish salad with vegetables.

Forbidden food:

• ordinary confectionery;
• dairy products;
• sweets;
• bread;
• pasta;
• potato;
• rice.

How to choose cookies without harming your figure?

Fiber is an area of ​​concern in nutrition, so it is important to include it in a variety of foods. The source of fiber in the menu can be not only whole grain bread, oatmeal, fruits, vegetables, but also snacks, in particular cookies.

Wrong purchasing choices are a common mistake whereby the product only provides the body with “empty energy” consisting of a high percentage of sugar and unwanted fat. Therefore, it is the composition and nutritional value that determines which cookies can be eaten on a diet.

What cookies can you eat while on a diet?

A morning snack or afternoon coffee or tea is a pleasant way to relax. This moment of relaxation and restoration of energy cannot be imagined without sweetness. The ideal option is cookies. Some people consider it a deadly vice that spoils the figure. Others consume it in packs. Where is the truth? Is it possible to eat cookies while losing weight?

Even if you are following a diet to reduce body weight, you should not refuse treats. But it is important to choose the right product. For example, without violating the rules of healthy eating, you can consume food based on oatmeal.

The simplest composition

The fewer ingredients used in preparation, the better. The component that appears first in the list is represented in the largest quantity. In this regard, biscuits and oat products take the lead.

High fiber content

Do you think that cookies cannot be healthy? Maybe. Particularly due to its fiber content. To qualify as a “source of dietary fiber”, a food must contain at least 3g of fibre/100g. Foods containing more than 6g of fibre/100g are considered “high fibre”.

High protein content

Protein is highly satiating and, together with fiber, prevents unpleasant fluctuations in blood sugar levels. Whole grain products contain a high percentage of protein (average 7.5–9.8 g/100 g).

Low sugar content

The product does not need to be sweetened to achieve the desired taste. Sugar from dried fruits is also taken into account. A simple guide to avoiding buying a sweetened product is to pay attention to the ratio between total carbohydrates and sugar content. Ideally, the sugar content is no more than 1/3 of the total carbohydrate content. Example: a product containing 60 g of carbohydrates and 20 g of sugar is suitable for a dietary diet.

Low salt content

Salt in sweet cookies? Yes, many manufacturers improve the taste by adding a significant amount of salt. In particular, popular corn flakes contain a percentage of salt comparable to that of processed cheese. A product containing less than 0.2 g salt/100 g is considered a low salt product.

Controlling salt intake is especially important to prevent the development of high blood pressure, and therefore heart and vascular disease.

Low in saturated fatty acids

Many people associate saturated fatty acids only with animal fats, and all vegetable fats and oils are considered beneficial. But there are exceptions. For example, palm or coconut fat contains saturated fatty acids. Therefore, when deciding which cookies you can eat on a diet, give preference to a product containing rapeseed oil with a favorable proportion of fatty acids.

Choose products without chocolate glaze - they have a poor composition and contribute to an increase in the consumption of saturated, trans fatty acids.

The next important point in the question of what cookies you can eat while on a diet is the distinction between the terms “cookies” and “wafer”. Wafers are products containing fillings. They are usually made from vegetable fats with an unsuitable fatty acid composition. Therefore, don’t look for a suitable dietary snack among waffles.

Nutritional value table for waffles and cookies (values ​​per 100 g of product):

When looking for a healthy snack, opt for unfilled cookies. Also pay attention to the composition, choose products that contain a reasonable amount of sugar, made from whole grain flour, high-quality fat. In addition to the necessary energy released gradually due to the low glycemic index, such food will provide the body with useful nutrients. This is its difference from classic waffles with fillings that will not be beneficial and will not satisfy you.

But not all high-fiber whole grain products on the market are healthy. They also require careful selection. It depends on the specific composition whether you can eat biscuits while losing weight, and whether a muesli bar will do any harm.

Table of nutritional value of the most famous types of “healthy” treats (values ​​are indicated per 100 g of product):

Rules for limiting fats

Depending on their composition, all fats are divided into three groups - harmful, having no effect and beneficial. When drawing up a diet, it is not a general restriction of fats that is used, but the exclusion of harmful ones and the limitation of the use of those that do not have a significant effect on metabolism.

An important quality of products that is used in their selection is their content of saturated and unsaturated fatty acids and trans fats.

All vegetable fats and oils modified during heat treatment contain trans fat molecules, the consumption of which, even in small doses, provokes obesity and increases the risk of cardiovascular diseases. Therefore, products containing trans fats are excluded.

Not all foods with saturated fat are considered unhealthy, so consuming them in moderation is acceptable.

Avoid animal and plant foods high in saturated fats:

• lard, lamb and pork fat;
• smoked meats;
• pork and fatty varieties of beef and lamb;
• duck and goose meat
• duck meat;
• fried foods;
• coconut and palm oil.

The healthiest fats are considered to be unsaturated fats containing omega-3 and omega-9 fatty acids. This is, first of all, olive oil and avocado oil, fish oil. Fats from this group can be consumed in larger quantities than others. Since vegetable oils (sunflower, corn) contain increased levels of omega-6 fatty acids, which, due to their high oxidation capacity, can increase the risk of developing atherosclerosis, they are considered relatively healthy. These industrially produced oils are particularly high in omega-6 fatty acids, so they should be limited or eliminated from the diet.

Diet biscuits

We are talking about unsweetened dry cookies made from dough with a flaky texture. But is it possible to eat biscuits while losing weight? The answer lies in the composition indicated in the table above. The main components of the product are flour + water. That is, there are no harmful fats or sugars. The low calorie content of the biscuits is also worth noting. Is it possible to eat them while dieting? Due to the absence of substances unfavorable for the figure and low energy value (about 12 kcal per 1 cookie), biscuits will not only not add excess weight when losing weight, but will also fill you up for a long time.

Let's consider separate groups of people wondering whether biscuits are possible on a diet. This includes pregnant and lactating women and children. Although targeted weight loss without medical supervision is not recommended during this time, biscuits are a healthy, filling snack that will satisfy your hunger. These cookies are suitable for diabetics and people with allergies to a number of food ingredients.

The B vitamins contained in it have a beneficial effect on the nervous system and improve skin condition.

What are biscuits?

People often characterize biscuits as salty baked goods or as having no flavor at all. It is due to these characteristics that it is popular.

Biscuits are one of the variants of flour products in confectionery production. Galette is considered a dry, not sweet pastry, which is characterized by a flaky texture. In the process of making such a dessert, wheat flour of the first or highest grade, yeast, a little baking powder, as well as various food inclusions are consumed. For production, sponge technology is used. Biscuits can be simple, without the use of sugar and butter, or fatty. The first option can be stored for two years, while the second variety can be stored for up to six months. During storage, the product retains all its beneficial properties.

Oatmeal cookies on a diet

Why are oatmeal cookies considered a healthy food? In addition to being easy to prepare, it contains a number of vitamins, minerals, and omega-3 fatty acids. It is also suitable as a nutritional component for professional athletes.

Our ancestors had no idea about the miraculous effects of this cereal. They considered him a weed. The Slavs discovered its beneficial properties, and this secret was passed down from generation to generation.

Today, about 50 types of oats are grown in Europe. Its healing properties are used by people interested in healthy eating, who want to lose weight and gain muscle mass. This is high-quality, healthy, dietary food that gives strength and energizes the body.

Are oatmeal cookies good for your health?

There are a number of reasons why it is recommended to consume oatmeal cookies while on a weight loss diet. It is healthy, contains vitamins, minerals, pantothenic and folic acids, important omega-3 fatty acids. It contains a high percentage of fiber, which ensures the proper functioning of the intestines and naturally cleanses the gastrointestinal tract.

Oatmeal treats are also suitable for consumption as part of the diet, not only because of the satisfactory ratio of important nutrients (66% carbohydrates, 16% protein, 7% high-quality fats, 12% fiber). An important factor in losing weight is the low glycemic index of the product (49). Thanks to this indicator, energy enters the body gradually, ensuring satiety and the absence of hunger. In addition, oatmeal cookies balance blood sugar levels, preventing cravings for sweet foods.

10 reasons to eat oatmeal cookies:

1. Fighting high cholesterol.
2. Reducing high blood pressure.
3. Supports proper digestion.
4. Regulating the activity of the thyroid gland.
5. Prevention of cardiovascular diseases.
6. Fighting osteoporosis.
7. Strengthening the immune system.
8. Maintain stable blood sugar levels.
9. Improved concentration, increased attention.
10. Reducing the negative effects of stress, improving mood.

Cooking cookies for weight loss at home

Do you love oatmeal cookies, but don't want to buy them because of the extra sugar and excess fat? Prepare it at home, for example, with banana, cinnamon, prunes.

This homemade product contains fiber not only from oatmeal, but also from chia seeds, dried figs, banana, and nuts.

It contains no sugar or other sweeteners, but contains a high percentage of protein. Protein and fiber are important for healthy weight loss. Plus, the homemade cookies are delicious.

For a 100% gluten-free option, choose oatmeal that is certified gluten-free. Other components do not contain gluten.

Homemade oatmeal cookies with prunes

Ingredients for 6 large cookies:

• 100 g oatmeal;
• 2 tsp. (10 g) chia seeds;
• 100 g Greek yogurt with 5% fat;
• 1 large or 2 smaller prunes;
• 25 g salted roasted nuts;
• 100 g overripe banana (1 medium fruit);
• ¼ tsp. cinnamon;
• 2 egg whites.

If salted nuts are not available, use any other nuts. Fry them in a pan and then add a pinch of salt to the dough.

Preparation:

1. In a bowl, mix oatmeal, chia seeds, cinnamon.
2. Mash the banana with a fork and mix with yogurt. Add the banana-yogurt mixture to the oatmeal and stir.
3. Place in the refrigerator for 2 hours to allow the cereal and chia to absorb the liquid and soften.
4. Preheat the oven to 175ºC, line a baking tray with baking paper.
5. Whisk the egg whites.
6. Chop nuts, figs.
7. Mix nuts and figs with oatmeal.
8. Mix everything.
9. Form cookies and bake.

Oatmeal protein cookies according to Dr. Segal's diet

Ingredients:

• 2 tbsp. l. Sahara;
• 4 things. egg whites;
• 1 tsp. ground cinnamon;
• 1 lemon;
• 100 g oatmeal;
• for decoration - chocolate chips.

Preparation:

1. Dry roast the oat flakes.
2. Wash the lemon and grate the zest.
3. Beat egg whites with sugar in a water bath until thick. Mix them with lemon zest, cinnamon, and toasted cereal.
4. Form cookies and place on a baking sheet.
5. Bake in the oven at 150°C for 30 minutes.
6. Sprinkle the finished oatmeal cookies with chocolate chips while still hot.

Diet biscuits - recipe

This product is still quite high in calories, since it consists of grain, which in turn has a certain energy value.
Bread can be baked or extruded; it is the latter that are considered the healthiest. In appearance, they resemble a sticky mass of swollen whole grains, but are an absolutely natural product. Recipe for dietary biscuits made with vegetable oil using the custard method. The cookies are very similar to homemade crackers.

It has a nice flaky texture, thin and crispy. If you wish, you can add a little more salt to make a salted cracker or a little more sugar to make a sweet cracker.

It is important to roll out the dough very thin during the preparation process and not to overdo it when kneading the dough so that it does not turn out too tight. Then the cookies will turn out really crispy.

Galettes are great cookies for Lent. Homemade biscuits are so delicious that you need to watch the quantity. They are dietary only if consumed in moderation.

Ingredients

1. Premium flour - 135 g
2. Starch - 2 tbsp
3. Granulated sugar - 1 tbsp
4. Salt - 2 pinches
5. Water - 1/4 tbsp
6. Sunflower oil - 2 tbsp
7. Baking powder - 1/2 tsp

Preparing biscuits

Sift flour, starch, baking powder.

Add granulated sugar and salt. I already wrote about the quantity, it can be adjusted. You can add a pinch more salt, or you can reduce the sugar. The amount of sugar also affects the amount of calories, it is important to remember this.

Mix water with oil and bring to a boil.

Pour hot water and oil into dry ingredients.

Stir with a spoon until the flour absorbs all the liquid. It is better to add water gradually so that you can adjust the amount. If there is not enough liquid, add, if suddenly there is a little more, add a little flour.

Knead the dough. Do not overdo it when kneading it; you should not knead it like dumplings, otherwise the dough will turn out tight and the cookies will be too tough. Wrap the finished dough in cling film and refrigerate. 30 minutes is enough.

Roll out the dough thinly. It is convenient to do this on parchment paper. Thickness - 1-1.5 mm.

Cut out cookies with a cookie cutter. It can be any shape, I have stars.

Prick the cookies with a fork. This way the dough will not swell during baking and will bake evenly. Place on parchment paper on a baking sheet.

Preheat the oven to 200 degrees, bake biscuits for 5-6 minutes until browned. Do not overcook as baking happens very quickly. Homemade biscuits are very tasty. Enjoy your tea.

“Anniversary” cookies: calorie content and recipe features

Fat is one of the 3 essential nutrients. It is not only a source of fat-soluble vitamins (A, D, E, K), but also an important energy food component. Fats have a high calorie content - about 10 kcal/g. This is more than double the calorie content of proteins and carbohydrates. Plus, they don't fill you enough.

But fats are important for the proper functioning of the body; they are necessary for the brain, heart, cells, and hormones. Some of them are also a source of essential fatty acids, valuable for the human body.

It is important to understand that in addition to direct fats (spread on bread, used for frying, added to salads), we also consume hidden fats (found in meat, baked goods, sausages or even sweets).

Oil is on most people's menus several times a day. It is spread on bread and used for cooking, in particular baking. It is fat in the form of oil that provides taste and aroma. That is why it is so in demand when preparing sweet desserts, and everyone likes products containing it. It is also used in the preparation of “Anniversary” cookies.

But is it possible to eat these cookies while on a diet? It cannot be called dietary. But it's delicious. Therefore, small amounts of this product are allowed when losing weight. Fats and sugar will ensure a good mood, proper functioning of the brain and a number of organs.

To make healthy cookies, it is important to focus on the quality of the butter when choosing. Only from high-quality raw materials can you get delicious, healthy cookies, the recipe for which is below.

Nutritional value (100 g):

• energy – 1862 kJ (445 kcal);
• protein – 4 g;
• carbohydrates – 58 g;
• fats – 21 g;
• fiber – 2 g.

Ingredients:

• 350 g flour;
• 150 g sugar;
• 150 g butter;
• 2 eggs;
• 1 tsp. vanilla essence;
• 1 tsp lemon zest.

Preparation:

1. Mix all ingredients and knead into a smooth dough.
2. During cooking, the butter softens, so you need to let the dough “rest” and harden (either traditionally for about 2 hours in the refrigerator, or “accelerated method” in the freezer for about 30 minutes).
3. Roll out the finished dough into a sheet about 3 mm thick. Cut the cookies and place them on a baking tray lined with baking paper.
4. Bake in the oven at 160ºC for 12 minutes.
5. Leave the cookies to cool slightly on the plate (hot products are fragile).

Advice. You can make a frosting using hot chocolate and butter, dip the cookies in it after cooling, and let the frosting set.

Biscuits recipes

There are many options for preparing biscuits. Everyone can choose what they like, taking into account the calorie content and the process of obtaining them. Cookies made according to the classic recipe are crispy, light, and have a sweet taste. If necessary, the recipe can be adjusted by adding or excluding any ingredients.

Classic recipe

Biscuits are the healthiest and safest baked goods for the body. This is what most nutritionists think. Preparing such a delicacy at home is not difficult, and does not require special knowledge or unusual ingredients. You can cut out biscuits using a special mold or using a glass. So, you will need 0.5 teaspoon of baking soda, a teaspoon of salt, 130 g of flour, a tablespoon of sunflower oil, 60 ml of boiled water, 20 g of starch and two tablespoons of sugar.

First, dissolve the salt and sugar in a warm liquid, and then add the rest of the ingredients. This mass should make a stiff dough; it should not stick to your hands. Place the resulting mixture in a cool place for 30–40 minutes.

Next, roll out the dough a couple of millimeters thick, fold it several times and roll it out again. After this, cut the biscuits into the desired shape and place them on a baking sheet previously covered with parchment paper. Bake the delicacy for about half an hour at a temperature of 140 degrees.

Cookies "Maria"

These biscuits are an excellent addition to hot tea or cocoa. Even those who do not have special culinary skills can bake them. And even if such cookies were not eaten fresh, you can make a delicious cake from them by mixing them with cream. This dessert will be a wonderful treat even for guests. If you have milk intolerance, you can use water.

First you need to soften 100 g of butter and beat it, add a small amount of salt, 300 g of starch and 0.5 cups of sugar. Beat the mixture again. Pour 150 ml of milk into the resulting mixture and beat. Next, add an incomplete glass of flour in small parts, while constantly working with the mixer. When a thick mass forms, continue kneading by hand. You should get a plastic mixture for biscuits that does not stick to your hands.

Place the dough in the refrigerator for several hours, then roll out and cut out shapes. Prick the cookies with a fork and place in the oven preheated to 180 degrees for 15–20 minutes.

Bran cookies

To bake biscuits, you can use different types of flour, such as wheat or whole wheat. It is often recommended to add bran to dessert. This will make your baked goods much healthier. Such confectionery products can be used to prepare snacks with the addition of homemade pate or cottage cheese. It can also be easily prepared at home.

From the ingredients you need to prepare a teaspoon of salt, 75 g of flour and bran, a teaspoon of baking powder, 50 ml of boiled water, 15 g of starch, a tablespoon of sugar and three tablespoons of sunflower oil.

First you need to mix the dry elements, then add the oil and slowly pour in the water that has not yet cooled down. The result should be a plastic mass that does not stick to your hands. Next, roll out the dough into a thin layer of a couple of millimeters, use a special mold to cut out shapes and pierce with a fork. Bake biscuits with bran for about 7-8 minutes at a temperature of 220 degrees.

Pros and cons of the Segal cookie diet

Advantages:

1. Relatively fast weight loss in a short time.
2. The diet is undemanding in terms of cooking.
3. The nutrition program is convenient even for busy people.
4. There is no need to prepare dietary food or purchase special raw materials.

Flaws:

1. Lack of healthy eating skills.
2. Risk of yo-yo effect after dieting.
3. Deficiency of some important nutrients.

Warning

The cookie diet can be a quick, easy solution to slimming down to your ball gown or swimsuit. But experts warn that it should not be followed on your own, without consulting a doctor. It works on a similar principle to other low-energy diets, in which main meals are replaced with shakes, soups, and bars. If the diet is incorrectly prepared, and there is inadequate awareness of what kind of cookies are possible on a diet, there is a risk of a lack of vitamins, minerals, essential acids, and rapid restoration of the original weight after leaving the diet.

IMPORTANT! Informational article! Before use, you should consult a specialist.