What sweets are allowed to eat on a healthy diet when losing weight?

General information

If a person strives to improve his body or practices proper nutrition for the sake of health, this does not mean that he should completely give up desserts.
In fact, many delicacies and sweets fit perfectly into a proper nutrition system. Provided that baked goods or other confectionery products are made from healthy and not too high-calorie foods, they can be included in the menu as desserts. Of course, even dietary desserts for weight loss should not be eaten in large portions and without a sense of proportion. In order not to deprive yourself of the pleasure of enjoying dessert, you can use numerous recipes and prepare truly healthy and at the same time the lowest-calorie delicacies.
In such recipes, mainly healthy products are used, and components that are too fatty or high in calories are replaced with others that are healthier and safer for the figure. What exactly can be prepared for dessert for a healthy and low-calorie menu, how to do it and how to replace the high-calorie components of recipes will be discussed in the article below.

Sweets that are strictly prohibited

It is especially worth talking about those sweets that are not recommended to be eaten in principle - neither on a healthy diet , nor with a normal diet. These include:

• Sweet carbonated drinks contain a huge amount of sugar, dyes, flavors and absolutely zero benefits for the body.
• Store-bought muesli also contains a colossal amount of sugar and calories.
• Brightly colored lollipops contain the most harmful dyes that have a detrimental effect on the body.
• Packaged juices are pure sugar and chemicals. It's natural fruit there only in name.

IMPORTANT: If you cannot live without sweet drinks, replace store-bought ones with homemade freshly squeezed juices or compotes with honey.

Now you know roughly which sweets you can eat while losing weight, and which ones you should avoid, and for good.

The importance of sweet dishes in nutrition

Sweet dishes not only pamper the palate, but are also very nutritious due to their high sugar and sometimes fat content. However, many sweets are considered very healthy, since they contain vitamins , mineral salts and other nutrients that the body needs.

The statement that sweets are absolutely useless, and the body can do without it, is fundamentally wrong. After all, sweet drinks and dishes are a source of easily digestible sugar, which is necessary for the harmonious functioning of the body. Carbohydrates are a component that the human body cannot do without. But it is still important to adhere to the correct proportions in nutrition: carbohydrates obtained from sweets should make up about a third of their total amount. The rest of the carbohydrates in the body should come from cereals, berries, flour, potatoes, etc.

gastric juice production is reduced and the pancreas is activated. Therefore, they should be eaten approximately 10 minutes after the body is satisfied with the main food.

The principles of healthy eating stipulate that as desserts you need to consume more berries, fruits that provide the body with vitamins, as well as healthy sweets prepared yourself. Of course, you can buy any goodies in the store. But it is desserts prepared independently that are most suitable for dietary nutrition. By choosing a dietary recipe or replacing high-calorie ingredients in a recipe with healthier ones, you can prepare not only dietary casseroles or jellies, but also baked goods, homemade sweets, tea sweets, etc.

Basic principles and tips for eating sweets when losing weight

Firstly, try to eat sweets exclusively in the first half of the day, and not in the evening. Secondly, try not to keep obviously prohibited foods at home - cakes, pastries, bars, etc.

Or put them away so as not to be tempted - put them behind the far shelf of the refrigerator, hide them in a kitchen drawer. Thirdly, if you decide to eat a treat - for example, cookies, eat it separately from drinks (tea, coffee, juice). Fourth, avoid synthetic ingredients, dyes, flavors, and flavor enhancers. Fifthly, after eating, at least an hour must pass, and only after that you are allowed to eat dessert.

About healthy sweets in the video:

Principles of preparing dietary desserts

To reduce the calorie content of prepared desserts, adhere to the following basic rules:

• the amount of fat is reduced: desserts contain a minimum of butter and sour cream, but nuts and seeds containing the “right” fats are used;
• white flour is excluded, and oatmeal, buckwheat, etc. are used instead;
• instead of sugar, a sweetener is used, fructose, honey or healthier brown sugar - dietary; In some desserts, dried fruits add sweetness.

What products are recommended to use for dietary goodies:

• any dairy products, preferably low (medium) fat content;
• for creams they do not use fatty sour cream, but yoghurts, cream, cottage cheese;
• berries, fruits, both fresh and frozen;
• individual vegetables, melons;
• oatmeal, semolina, bran, corn, oat, rice, buckwheat flour are often used in baking;
• If possible, egg white is used instead of a whole egg;
• It is important to minimize the use of unnatural products.

Sweet tea in the morning: pros and cons

Tea is a tonic drink and, in principle, has no special effect on the body. However, if used incorrectly, it can even be harmful. Let's look at a few facts that will tell you how to properly organize a tea party with benefits for your health and figure:

1. Green tea is considered healthier than black tea. It is recommended to consume large-leaved varieties of the drink, as this is evidence of the quality of the product.
2. If possible, tea should be drunk without added sugar . If this is too difficult, then it is better to gradually reduce the amount of sweeteners to a minimum.
3. It is best to drink tea in the morning - it will help you wake up. However, it should not be consumed immediately after a meal, but 20-30 minutes after it. You should not drink tea immediately after waking up or to satisfy your hunger, as this can cause gastritis.
4. Tea should not be cold or hot , the most optimal temperature is about 50? C.
5. You should not be overzealous with tea leaves , since a very strong drink will not only be too bitter, but will also lose its positive qualities.

What sweets can you eat while on a diet?

If during a diet the question arises about what tasty food you can eat, you need to find the most correct answer to it. After switching to a dietary diet, you should not suddenly give up sweets, as such strict restrictions can ultimately lead to a breakdown. Therefore, it is possible and even necessary to eat low-calorie dietary sweets when losing weight. It is important to limit their quantity and not exceed the calorie limit that the diet provides.

It is recommended to consume the following sweets as healthy and healthy treats, as well as prepare desserts based on them:

• Any dried fruits - prunes, dried apricots, raisins, apples, pears, etc.
• Pastila - now in stores you can buy this product especially for those who are losing weight. For example, stores sell dietary sugar-free Belyovskaya marshmallows. However, you can prepare this dessert yourself.
• Marshmallow.
• Black (bitter) chocolate.
• Marmalade (with a relatively low sugar content).
• Dairy products - cottage cheese, yogurt. In some desserts, even condensed milk can be replaced with these products with medium fat content.

Below you can find recipes for dietary desserts with photos, which are prepared from relatively low-calorie foods.

List of healthy sweets

Dark chocolate
When you see the list of delicacies that you can eat on a diet, you will understand that there are not so few of them. With proper nutrition, the following are allowed:

• Black chocolate . It's hard to find a girl who doesn't like chocolate. And many consider it the best antidepressant, allowing you to cope even with stressful situations. In addition, it has a number of useful properties, including the ability to normalize low blood pressure, a beneficial effect on the cardiovascular system, and increase body tone. But preference should be given only to dark chocolate without fillings and additives - milk and white chocolate are strictly prohibited due to the high sugar content. Also, you should not eat more than 25 grams of treats per day.
• Zephyr . In small quantities (1 piece) it will also not harm during a diet, since it contains virtually no fat.
• Pastila . Not only tasty and low in calories, but also has a beneficial effect on the condition of hair, skin and nails. The most useful is apple.
• Marmalade . Just like marshmallows, apple is the most preferred.
• Dried fruits are very healthy, rich in vitamins, fiber, microelements, but at the same time very high in calories. Therefore, sometimes you can eat a little - literally a few pieces. Unlike many other sweets, dried fruits are very convenient to take with you when you leave the house. If you always have dried apricots, dates or prunes on hand, you can eat them so as not to be tempted to buy ice cream or cake.
• Fruits and berries . Give preference to less calorie ones - apples and pears, citrus fruits, peaches, watermelons, etc. The most high-calorie foods are bananas, grapes and persimmons, so their consumption should be, if not excluded, then at least minimized. Berries are useful in any form - both fresh and frozen. Their regular consumption (up to half a kilogram per day) will help you lose weight even faster.
• Honey _ A real storehouse of useful vitamins, honey gives the body energy, has a beneficial effect on metabolism, and improves mood. You can eat it separately or add it to porridge, water, compote.
• Dietary confitures, preserves and jams . They contain many vitamins, and the sweet taste is achieved through natural and non-caloric sweeteners - primarily stevia.
• Halva . It is very high in calories, so you should limit yourself to a small piece (about a teaspoon) per day. At the same time, halva has a beneficial effect on the nervous system, makes hair and nails stronger and healthier, and prevents the formation of wrinkles.

These sweets can be eaten while losing weight, but:

ATTENTION: Quantity restrictions are required even for healthy desserts. So treat yourself to limited portions.

Diet desserts

Many “snacks”, which contain mainly dietary products, are prepared quickly and relatively simply. Dietary sweets can be completely different - these include baked goods, cold curd desserts, panna cotta, and much more.

Curd dessert

Ingredients : cottage cheese – 200 g, any dried fruits (you can take a mixture of raisins, dried apricots and prunes) – 100 g, honey – 1 tbsp. l. chopped nuts – 50 g.

Preparation : Grind the cottage cheese using a blender. If it's a little dry, you can add a little sour cream or yogurt. Steam dried fruits with boiling water, drain the water and add them to the cottage cheese. Also add honey and mix the mixture well.

You can prepare a casserole from the same mass (except for honey). Add 1 spoon of sugar and 1 egg, 2 spoons of oatmeal to the mixture. Mix and place in the mold. Bake in the oven at 200 degrees for 30 minutes.

Cake "Potato"

Ingredients : oat flakes – 400 g, cottage cheese – 200 g, applesauce – 1 tbsp., cocoa powder – 4 tbsp. l., freshly brewed coffee - 2 tbsp. l., cinnamon – 1 tsp., cognac – 1 tbsp. l.

Preparation : fry the flakes in a dry frying pan, add cinnamon. After cooling, grind into flour. Mix the puree, cottage cheese, coffee, cognac and stir until the mass becomes homogeneous. Add flour and half the cocoa. After mixing, form “potatoes” and roll them in the remaining cocoa.

Dietary poultry milk

Ingredients : milk – 250 g, gelatin – 10 g, vanilla, sugar substitute – to taste.

Preparation : mix milk and gelatin and leave for the gelatin to swell. Add vanilla and put on fire. Stir until the gelatin is completely dissolved. Remove the container from the heat and add the sugar substitute. After cooling the mass, pour it into a mixing container and beat very thoroughly. Transfer to a container and cool in the refrigerator until completely set.

Cake pigeon's milk"

Ingredients : kefir – 80 ml, eggs – 5 pcs., sugar substitute – to taste, corn starch 4 tbsp. l., vanillin, baking powder - 1 pack, gelatin - 40 g for soufflé and 20 g for chocolate jelly, milk - 300 ml for soufflé and 500 ml for chocolate jelly, lemon juice, cocoa - 2 tbsp. l.

Preparation : First prepare the biscuit. To do this, one egg and four yolks need to be mixed with kefir, sweetener and baking powder. Next add starch and a little vanillin. Beat everything with a mixer until smooth.

Bake in a silicone mold, check with a toothpick. The baked goods are ready when the toothpick comes out dry. Cool the cake; you can cut it in half horizontally. To make the jelly, you need to cook the cocoa for 5 minutes until it thickens a little. Soak the gelatin in milk for 2 hours, then heat it a little and combine with cocoa. To prepare the soufflé, beat the egg white until foamy, add chopped sweetener and lemon juice.

Also soak the gelatin for the soufflé in milk for 2 hours, then heat it and add it to the whites, then beat. Pour some of the chocolate jelly into the mold and cool slightly. Then pour a layer of soufflé and cool again. Next, lay out the sponge cake, previously soaked in the second part of the jelly, and pour the remaining jelly on top.

Keep the cake in the refrigerator for 2 hours, then turn the pan over and place it on a plate. You can decorate it with marshmallows or marmalade.

Panna cotta with strawberries

Ingredients : fresh strawberries – 500 g, milk – 200 ml, gelatin – 40 g, yogurt – 400 g, vanillin, sugar substitute.

Preparation : soak in 1 tbsp. water 20 g of gelatin, soak the second part in milk and leave for an hour. Grind strawberries in a blender, add sugar substitute and vanillin. Pour yogurt into a separate container.

After swelling, heat the gelatin mixtures in different containers. After the gelatin has dissolved, cool the mixture, mix the water mixture with strawberries, and the milk mixture with yogurt. Mix everything thoroughly. First pour the strawberry mixture into the silicone mold and cool it in the refrigerator. After hardening, spread the yogurt mixture on top. After this, put the mold in the refrigerator so that the mass hardens completely. Before serving, invert onto a saucer.

Orange panna cotta

Ingredients : yolks – 2 pcs., milk – 75 g, water – 100 g, orange, sugar substitute.

Preparation : grate the orange zest on a fine grater. After peeling the orange, squeeze the juice out of it. Dissolve gelatin in water and stir. In 10 minutes. Divide the water into two parts, add half the orange juice to one.

Beat the yolks well. Bring the milk to a boil, add the zest and cook for another 2 minutes. Next, add the remaining juice and the yolk mixture. Cook for 10 minutes, stir constantly. Heat the water with gelatin in a water bath and add the milk mixture into it.

Place in molds and let harden. After hardening, carefully place the mixture of juice and gelatin on top. After cooling, you can serve.

Meringue without sugar

Ingredients : proteins – 4 pcs., lemon juice – 3 tsp., vanilla, sugar substitute.

Preparation : separate the whites from the yolks, mix them with lemon juice and beat thoroughly, gradually adding sweetener and vanilla to the mixture as you beat. The result should be a homogeneous foamy mass, from which you can make cakes using a pastry syringe or bag.

Bake meringue at 100 degrees for about 60 minutes. Do not open the oven during cooking. After turning off the oven, leave the cakes inside for 20 minutes and only then take them out.

Meringue with honey

Ingredients : proteins – 3 pcs., lemon juice – 2 tsp., honey – 2 tbsp. l.

Preparation : beat the whites very thoroughly and, continuing to do this, add lemon juice. After 5 minutes add honey. But this needs to be done slowly, 1 tsp at a time. Using a bag with a slot, place the meringue on parchment and bake for 40 minutes at 180 degrees.

Brownie

Ingredients : yogurt – 180 ml, low-fat milk – 60 ml, cocoa – 60 g, oat flakes – 50 g, honey – 40 g, egg – 1 pc., applesauce – 80 ml, baking powder – 1 tsp. , salt.

Preparation : mix all ingredients in a blender until the mixture is completely homogeneous. Transfer everything into the pan and bake for 20 minutes. at 200 degrees.

Brownie with strawberries

Ingredients : dark chocolate – 100 g, butter – 30 g, sugar – 120 g, strawberry puree – 75 g, egg – 1 pc., flour – 100 g, salt, cocoa – 2 tbsp. l.

Preparation : melt the butter and chocolate in a water bath. Remove from heat, add egg, sugar and mix everything. Add strawberry puree and salt, mix everything again.

Mix flour and cocoa separately, then add to the total mass. Place the dough in a pan covered with foil so that it covers the sides of the pan. Bake 30 min. at 180 gr.

Diet pancakes recipe

There are quite a lot of recipes for dietary pancakes with various additives. Some of them do not include eggs. Sometimes flour is also replaced with another, lower-calorie component.

Dietary pancakes

Ingredients : flour – 100 g, kefir – 200 g, sugar – 1 tsp, vegetable oil – 1 tsp, soda – 1 tsp, a little salt.

Preparation : dilute baking soda in kefir, add flour and other ingredients, mix everything thoroughly. Let the dough rest for 20 minutes, then bake in a non-stick frying pan.

Apple pancakes

Ingredients : eggs - 2 pcs., flour - 250 g, starch - 20 g, kefir - 500 g, apples - 3 pcs., sugar - 100 g, baking powder - 1 tsp, a little lemon juice.

Preparation : cut the apples, put them in a saucepan, add lemon juice, a little sugar and keep on fire, stirring occasionally. Grind the apples into puree, add starch, previously diluted with water. Next, add a mixture of eggs and sugar, add salt. Mix flour and baking powder and also add to the total mixture. Beat the dough well and fry the pancakes.

Oatmeal pancakes

Ingredients : kefir and cottage cheese - 100 g each, eggs - 2 pcs., oatmeal - 80 g, blueberries - 50 g, salt.

Preparation : Grind the flakes to make flour. Add kefir and leave for 15 minutes. Add baking powder. Beat eggs and mix with grated cottage cheese, sugar and salt. Mix the curd mass and dough, add berries, mix carefully and fry the pancakes.