What kind of cookies can you eat when losing weight: is it possible to eat biscuits while on a diet, biscuits for those losing weight, how to cook them at home?

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:

Weight loss up to 7 kg per month.
Daily energy consumption is in the range of 800–1200 kcal.
Replacing most daily meals with special diet cookies.
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):

The nutritional value	Energy, kcal	Protein, g	Fats, g	Carbohydrates, g	Saturated fatty acids, g	Sugar, g	Fiber, g
Wafer	540	7	31	57	17	37	3
Sugar cookies	549	7	34	52	21	39	5
"Disco"	470	5	22	62	11	30	4
"Oreo"	480	5	20	71	8	35	20

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):

The nutritional value	Energy, kcal	Protein, g	Fats, g	Carbohydrates, g	Saturated fatty acids, g	Sugar, g	Fiber, g
Belvita, average	444	8	15	67	4	26	5
Belvita with yoghurt	453	7	16	68	3	27	3
Belvita with chocolate	406	6	15	61	3	21	7
Muesli bars	470	8	21	58	9	31	7
Biscuits	441	6	17	68	2	0	9
"Milka Choco Grains" with oat flakes	500	8	24	60	12	31	5

How to make the lowest calorie cookies

You can get dietary cookies at home, adhering to the general principles of making low-calorie baked goods.

To do this, it is recommended to use the following types of flour:

flaxseed (270 kcal/100 g);
rye (298 kcal/100 g);
coarse corn (330 kcal/100 g);
chickpeas (337 kcal/100 g);
whole grain wheat (340 kcal/100 g);
amaranth (344 kcal/100 g);
buckwheat (353 kcal/100 g);
rice (366 kcal/100 g);
oatmeal (369 kcal/100 g):
spelled (376 kcal/100 g).

Almond flour is distinguished separately from these types of flour. Despite its high calorie content - 602 calories per 100 g, it is highly valued for its absence of carbohydrates and gluten, as it is ideal for low-carb diets and nutrition for diabetics.

Note! Premium white wheat flour should not be used for homemade low-calorie baking. If there is no other, then its energy value can be reduced by mixing half with bran.

Properly selected fillings also help reduce the nutritional value of homemade cookies. The optimal ones in this regard are:

fruit and berry jams made without sugar;
jelly from berries or milk (possibly with cocoa);
unsweetened chocolate, milk and other homemade sweets.

For decoration, you also need to choose low-calorie foods:

dried fruits - apples, pears, oranges, raisins, pineapple, kiwi, dates, prunes, apricots;
berries (fresh or frozen) - currants, raspberries, cherries, cherries;
seeds – flaxseed, sunflower, pumpkin, sesame and others.

In addition, sweet homemade baked goods can be coated with a thin layer of melted dark chocolate glaze. If desired, cookies can be made into a snack by adding herbs, seeds or pieces of vegetables.

Video. Top 3 options for diet cookies - simple, fast and tasty

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.

Whole wheat cookies

Recipes for making low-calorie cookies are simple and accessible to everyone. In addition, such a delicacy is not only healthy, but also tasty. At the same time, the calorie content of the product does not exceed about 273 kcal.

Compound

Product	Quantity
Dry ginger	1 tbsp. l.
Flaxseed flour	2 tbsp. l.
Oat flour	2 tbsp. l.
Whole wheat flour	0.5 tbsp.
Flax-seed	2 tbsp. l.
Oatmeal	2 tbsp. l.
Coconut oil	45 g
Vanilla, stevia	taste
Water	220 ml
Baking powder	1 tsp.

Cooking steps

Stage one	Prepare dry ginger in advance. It is best to grind the dry root
Second	Then grind it using a blender. You can also use a coffee grinder for these purposes. After this, add oatmeal and flaxseed flour
Third	Then use a blender or food processor to combine the ginger, whole wheat flour, flaxseed, oatmeal, coconut oil, a little vanilla and stevia, water, and baking powder. Melt the butter in the microwave before adding to the treat.
Fourth	Next, place the dough in the refrigerator for about 30 minutes.
Fifth	Form the cookies, for this you just need to use special molds
Sixth	Place the cookies in a pan previously lined with parchment and bake for 10 minutes.

Even a novice housewife can make these cookies. This delicacy is also suitable for a Lenten menu due to the fact that it does not contain animal products.

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:

Fighting high cholesterol.
Reducing high blood pressure.
Supports proper digestion.
Regulating the activity of the thyroid gland.
Prevention of cardiovascular diseases.
Fighting osteoporosis.
Strengthening the immune system.
Maintain stable blood sugar levels.
Improved concentration, increased attention.
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:

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

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

Diet cookies with banana

Do you like bananas? Then be sure to prepare this simple recipe for pp cookies.

1 large banana. It is best to take a sweet fruit, then you will not have to add a lot of sweetener.
2 eggs
30 grams butter
200 grams of oat flour. Just grind oatmeal in a coffee grinder.
Any sweetener to your taste.
some raisins.
a packet of baking powder.

In a blender bowl, grind banana, eggs, butter, sweetener. Add flour mixed with baking powder and raisins to the resulting mass. Mix everything thoroughly. Make PP cookies and cook in the oven for 20 minutes!

“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:

Mix all ingredients and knead into a smooth dough.
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).
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.
Bake in the oven at 160ºC for 12 minutes.
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.

Diet cookies with sesame seeds

Do you like unusual pp recipes? Then you simply must prepare these cookies, which are somewhat reminiscent of kozinaki.

130 grams of sesame seeds. We use white sesame.
1 egg. We only need protein.
2 tablespoons of honey.

We have to make real pp cookies from these simple ingredients.

Add honey to the protein and mix thoroughly. Pour sesame seeds into the protein mixture. You will get a thick consistency. Forming flat cakes. You should have 8 pieces in total! Place them on a baking sheet. Be sure to lay down parchment so that nothing burns, and put it in the oven for 10 minutes. Sesame cookies, the calorie content of which will be approximately 100 calories per piece, will be an excellent dessert for tea!

Pros and cons of the Segal cookie diet

Advantages:

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

Flaws:

Lack of healthy eating skills.
Risk of yo-yo effect after dieting.
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.