Reducing calorie intake is a prerequisite for losing weight. But it’s not enough just to cut down on energy value and be content with one bigmak a day - if a slim body is a priority, then eating should be balanced.
Protein as a building material
One of the main conditions for losing weight along with a calorie deficiency is an adequate intake of protein. The exact amount needed by each individual person can be easily calculated using the formulas. On average, protein needs to be consumed at the rate of 1.5-2 grams per 1 kilogram of body weight.
Protein is one of the most important elements for building in our body. It is used for muscles, cells, internal organs, the circulatory and immune systems.
The deficiency of this element is easy to notice - falling out hair, exfoliating nails, loose body with sufficiently intense physical exertion, frequent colds and chronic illnesses - this way the body does not just hint at a lack of building material, it literally screams about it.
What to eat to lose weight
Which foods are rich in protein? First of all, it is food of animal origin - meat, eggs, dairy and sour-milk products.
But not all meat is equally healthy. People who set out to lose weight and tone their body should focus on chicken breast and meat of turkey, rabbit, beef tenderloin.
Fish and river and sea fish are equally rich in protein and useful Omega-3 acids. It is desirable to include it in the diet at least 2 times a week. You need to be careful with eggs - with elevated cholesterol, it is not recommended to consume more than 2 egg yolks per week. Protein can be eaten in unlimited quantities, it is a reference and, in the absence of allergies and other medical contraindications, is absorbed equally well by both children and adults.
Using milk, cottage cheese, kefir and all their derivatives, pay attention to their fat content - the emphasis should be on low-fat and low-fat products.
However, not every child and adult loves dairy products - imagination comes to the rescue - diet cottage cheese cakes in the oven, casseroles, milkshakes, yogurt ice cream, pancakes, diet panna cotta and much more.
Cottage cheese for breakfast, lunch and dinner
No one doubts the benefits of cottage cheese, but its units really love it. And here in vain. Of course, chewing a dry sour mass without sugar and salt is an unpleasant pleasure, but it is worth adding a couple of ingredients - and the cottage cheese will become your favorite dish for breakfast, lunch and dinner.
In general, the presence of cottage cheese on store shelves and free access to it at any time of the year are greatly depreciated by Russians. Ask only your compatriots who have moved abroad, what product do they lack most in their new homeland and what are the longest lines in Russian stores abroad for? Nine out of ten people will call cottage cheese. In second place will be a scarce buckwheat.
Cottage cheese is a universal product. It can be easily eaten for breakfast, lunch, afternoon tea and even dinner. In the morning, your family will enjoy eating cottage cheese diet cottage cheese without flour, but with cocoa, for lunch, you can spice bread with bread or add to salad, prepare a casserole for lunch (as in kindergarten), and add a couple of spoons to the smoothie for dinner.
The difference between modern recipes and grandmothers
The cottage cheese was known in Russia - our great-grandmothers and grandmothers did not at all diet cheesecakes from cottage cheese in a pan in a cooling oven. They fed children with hearty curd cakes, took with them for a snack in the field, on the road, treated the guests.
Many of us remember cheesecakes just like that - fatty, sweet, with the taste of homemade cottage cheese. But times and priorities are changing, and modern girls and women, in pursuit of an ideal figure, are thinking about how to cook diet cottage cheese pancakes. What is better to add - semolina or flour? Should I use sugar or sweetener? Is it a complete egg, or just protein?
Despite the fact that the recipe for cottage cheese has come to us from the depths of centuries, many today are faced with the fact that cheesecakes simply do not work out - they delaminate, flow, stick. All these problems are connected with the fact that the historical recipe has undergone many changes. Our grandmothers used cottage cheese and flour in equal parts - we reluctantly add a couple of spoons to a pack of cottage cheese. Our ancestors, not sparing, added butter or sunflower oil - we use non-stick pans.
The quality of the products lying on our tables also has a great influence - after all, no one will deny that industrial low-fat cottage cheese is not at all the same as home-made, rustic cottage cheese.
How to choose cottage cheese
What is the main component of the right syrniki? Cottage cheese! And so that the ideal cheeses are waiting for you at the exit, and not sheer disappointment, it is worth approaching the choice of the main ingredient with all responsibility.
For cooking, you should choose the most dry product - any kind of curd mass and pack curd usually contain too much moisture, because there is a chance that the cheesecakes will simply spill over and it will be almost impossible to turn them over.
When buying a product from grandmothers in the market, be careful - it is better to do this with friends or a trusted seller. Firstly, bacteria may appear in the finished cottage cheese, because no one controlled the cleanliness and hygiene of the production. Secondly, the fat content and, as a result, the calorie content of homemade fermented milk products is practically impossible to calculate, therefore it is not suitable for making dietary cottage cheese pancakes (in the oven including) for losing weight. But as a tasty alternative for a family breakfast - quite.
So, our path lies to the shelves of the supermarket. We have already found out that cottage cheese should not be too thin, watery. What else to look for? On the production date - ideally, the shelf life of the finished product in the refrigerator is no more than 3-4 days. Also, you can not ignore the composition - the longer it is, the less natural the product the manufacturer offers. The best cottage cheese is made from milk and sourdough.
Starch - friend or foe?
In order for the dietary cottage cheese pancakes in the oven to bring maximum benefit to your body, before cooking, conduct two simple tests, thanks to which you can find out if starch and vegetable oils are in the composition of the purchased cottage cheese.
To detect starch, drop a drop of iodine on the cottage cheese - if the cottage cheese turns blue, then the manufacturer adds starch to the finished product. Better to look for an alternative. If the cottage cheese has remained its yellowish color, then everything is in order.
Today, only the lazy does not speak about the dangers of palm oil. How to find out if it is in your cottage cheese? Leave a few grains of cottage cheese outdoors. If after 8-12 hours they dry out and become crusted, then the product is 100% natural.
Oven recipe for cottage cheese in the oven
When cooking cheesecakes, you can go in two different ways - use an oven or a pan. In the first case, it is better to use a silicone baking mat.
To prepare diet cottage cheese pancakes in the oven, you will need:
- 300 grams of cottage cheese;
- 1 egg
- sweetener or 1 teaspoon of honey;
- 2 tablespoons of flour;
- 1 tablespoon semolina.
Thoroughly mix the cottage cheese, egg, sweetener and flour in a bowl and form cheesecakes. Roll the resulting products in semolina and put on a silicone mat or baking paper. Preheat the oven to 180 degrees. Bake for 30 minutes. After 15 minutes from the start of cooking cheesecakes should be turned over.
Diet cottage cheese pancakes with semolina
Cottage cheese pancakes with semolina are appreciated for their more delicate structure. This recipe is equally well suited for baking products in the oven, and for cooking in a pan.
Products:
- 400 gr of cottage cheese;
- 1 egg
- 1 yolk;
- 5 tablespoons of semolina;
- 1 tablespoon of sugar or sweetener to taste.
Mix cottage cheese, egg, yolk, sugar and 3 tablespoons of semolina. Form cottage cheese and dip in the remaining semolina. For cooking in the oven - preheat it to 180 degrees and bake cheesecakes for 25-30 minutes with convection on.
You can cook diet cheesecakes made according to this recipe from cottage cheese and in a pan:
- Heat the pan over high heat and grease with two drops of coconut or any other vegetable oil. You can use a non-stick pan.
- Put the cheesecakes and immediately reduce the heat to a minimum. After 3-5 minutes, turn the cottage cheese over and cover.
- Bake another 8-10 minutes.
Unsweetened cheesecakes for dinner
We are used to that cheesecakes always go to tea. But cottage cheese is a great dinner. Try our unsweetened diet cheese cottage cheese without sugar with greens. For cooking, you will need this set of products:
- 400 grams of cottage cheese;
- 3 eggs;
- 2 tablespoons of flour;
- a pinch of salt;
- 50 grams of finely grated cheese;
- finely chopped greens - 1 bunch;
- 2 tablespoons semolina.
Thoroughly mix cottage cheese, cheese, salt, 2 eggs, herbs and flour. Wet hands to form cheesecakes. Beat the egg in a separate cup. Dip syrniki in egg and semolina. Sauté on a non-stick pan for 10 minutes on each side. Serve with low-fat sour cream.
Cheesecakes with starch
If you are on a low carbohydrate diet, we highly recommend trying the cheesecakes according to Ducane. Prepare the following ingredients:
- dry cottage cheese - 300 grams;
- 1 protein;
- 2 tablespoons of corn starch;
- liquid sweetener - 2-3 drops.
Combine all the ingredients in a bowl and with small hands form small cheesecakes. The smaller they are in size, the easier it will be to turn them over. Heat the non-stick pan, put the cheesecakes, reduce to a minimum and fry under the lid for 8-10 minutes on each side.
Common mistakes
And here you have prepared, according to your favorite recipe, diet cheese cottage cheese pancakes. In the photo attached to the text, they looked like thick ruddy cakes, and you spread in a frying pan, tightly stuck or completely fell apart. Something went wrong?
- The most fatal mistake in making cheesecakes is wet cottage cheese. Use only dry, fresh food. If it cannot be found, then add one yolk instead of a whole egg.
- Too low fat cottage cheese. No matter how much you want to lose weight faster, it is not advisable to use low-fat cottage cheese for making cottage cheese pancakes - they are likely to stick to the pan. Ideally use a 9% product, in case of emergency, fat content can be reduced to 5%.
- Use a minimum of sugar. When heated, it will turn into syrup, and the finished cheesecakes will spill over and, most likely, will stick very much. It is best to completely abandon sugar by seasoning the finished cottage cheese pancakes with syrup, jam or powdered sugar.
- Do not make the cottage cheese too big. The golden rule of cheesecakes is one tablespoon per piece.
Cheesecakes - a healthy and tasty breakfast, a perfect snack and a great dessert. Bon Appetit!