If you really want to, you can: sugar-free candies for diabetics

Proper nutrition is not strict prohibitions and restrictions, but the ability to replace harmful foods with healthy ones. If you are following a diet plan, this does not mean that you need to give up sweets and desserts, you just need to make a choice in favor of lower-calorie ingredients in your recipes. Of course, you will have to give up desserts made from yeast dough, cakes with a lot of cream, and deep-fried sweets, but this will help maintain your health and figure.

Very often in the morning you want to eat something sweet, for this case I have prepared another selection of dietary desserts that are appropriate for weight loss and proper nutrition. Recipes without added sugar and white flour. Such desserts can easily be included in the daily norm of KBJU. Of course, we should not forget that everything is good in moderation and, if the desserts are boring, this does not mean that they can be eaten in unlimited quantities.

Tiramisu with banana and soft cottage cheese in a glass

Dietary tiramisu without sugar with a light banana flavor, it is tender, tasty and at the same time healthy. In this recipe, rice flour can be replaced with corn flour, and soft cottage cheese can be replaced with natural yogurt.

KBJU per 100 g: 103/5/2/14.

Ingredients:

• Soft cottage cheese – 200 g.
• Egg – 1 pc.
• Banana – 1 pc.
• Baking powder – ½ tsp.
• Rice flour – 2 tbsp. l.
• Cocoa – 1 tsp.
• Kefir – 2 tbsp. l.
• Brewed coffee – 1 glass.
• Erythritol – 2 tsp.

Preparation:

1. Place one small banana in a blender bowl. Add egg, kefir, erythritol to it. Grind everything until smooth.
2. Now add dry ingredients to the bowl: flour, baking powder, cocoa. We punch everything again with a blender.
3. Spray the bottom of a large bowl with coconut oil and place the dough into it. Place the cup in the microwave for three minutes at maximum power.
4. Remove the finished biscuit from the cup and cool completely at room temperature. Then cut into small pieces.
5. Cream: add a little sweetener to soft cottage cheese, 4-5 tsp. pre-brewed and already cooled coffee.
6. Place a little cream at the bottom of the glass in which we will form the dessert. Dip each piece of biscuit in coffee, then put it in a glass and fill it with cream. Repeat this several times until the glass is full.
7. Place the dessert in the refrigerator for about 1 hour to soak. Before serving, sprinkle cocoa on top.

conclusions

Diet is not always accompanied by strict restrictions. It also does not mean that you should give up tasty and sweet foods. Just make sure you burn more calories than you consume, and success is guaranteed.

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Chocolate Banana Fudge

Banana fudge is a simple, quick-to-make treat that's reminiscent of toffee. It can be used as a dessert or spread on oatmeal pancakes, cookies, and bread. It is better to take coconut oil, which is gluten-free, lactose-free and sugar-free. Of course, cream will do, but this will significantly affect the calorie content.

KBJU per 100 g: 272/3/18/22.

Ingredients:

• Bananas – 2 pcs.
• Coconut oil – 55 g.
• Cocoa – 35 g.
• Honey – 2 tsp.

Preparation:

1. In a deep bowl, combine banana, coconut oil, cocoa, honey. Blend with an immersion blender until smooth.
2. Cover any form or baking sheet with cling film. Pour the chocolate-banana mixture into it and distribute everything evenly.
3. Place the form with the dessert in the freezer for 40–45 minutes. Cut the frozen fudge into small portions. Store in the refrigerator for no more than 3-4 days.

Protein bars with almonds and cranberries

The following recipe is a high-protein dessert for athletes. These bars are convenient to eat after training and as a snack with tea. Here you can use various berries, nuts or other healthy additives that you like as a filler.

KBJU per 100 g: 195/14/9/12.

Ingredients:

• Eggs – 2 pcs.
• Egg whites – 3 pcs.
• Vanilla extract.
• Soda – ½ tsp.
• Oatmeal – 2 cups.
• Almonds – 40 g.
• Cranberries – 3 tbsp. l.
• Protein – 3 stingy.
• Cranberry seeds – 2 tbsp. l.

Preparation:

1. Place eggs and egg whites into a mixing bowl. Lightly beat with a fork. If you don't have protein, you can add more protein. We extinguish the soda with vinegar, add a few drops of vanilla extract, and mix everything.
2. Next, add long-cooked oatmeal and protein to the egg mixture and mix again.
3. As a filler, add chopped almonds, dried cranberries, and pumpkin seeds.
4. Cover a baking sheet with foil and spray with vegetable oil. With wet hands we form bars of the desired size and shape. From this amount of products I got 12 bars.
5. Place the bars in the oven for 20 minutes, temperature 180 degrees. After the product has cooled, you can pour melted dark chocolate over it if desired.

Tips and tricks

A diet is not a restriction for a month or two; for good results you will have to adhere to a balanced diet regularly. Don't be afraid to add your favorite foods to your diet .

If the indicated number of calories of a low-calorie dessert exceeds the daily norm, then the number of calories burned should increase. It's okay if you go way over the limit one time. But with constant consumption of large amounts of calories, no results will be achieved.

Banana dessert with nuts and dried fruits

Delicious, nutritious banana muffin with prunes and walnuts. It has a denser texture than a regular cake and can be made with dried fruits, chopped chocolate, nuts, or both. The main thing in this recipe is an overripe banana, then there will be a rich taste and aroma.

KBJU per 100 g: 204/7/7/28.

Ingredients:

• Banana – 1 pc.
• Egg – 1 pc.
• Yogurt – 2 tbsp. l.
• Oatmeal – 70 g.
• Walnuts – 20 g.
• Prunes – 50 g.

Preparation:

1. Place a banana in a blender bowl and add an egg. Beat, and then pour the mixture into a bowl for kneading the dough.
2. We also add low-fat yogurt and oatmeal. Using a whisk, knead the dough.
3. Pour boiling water over the prunes to soften them a little, then cut them into pieces. Chop the walnuts quite finely. Add everything to the dough and mix well.
4. Preheat the oven to 180 degrees. Place the batter in a large cake pan and spread evenly. Bake for about 30 minutes.

Dietary cottage cheese casserole without flour and semolina, recipe

The casserole with banana and dried cherries will be especially delicious.

• mash cottage cheese briquette with a fork
• Grind one sweet banana in a blender
• mix cottage cheese with banana
• add dried cherries to the mixture
• beat in one egg and mix everything well
• Grind two tablespoons of oatmeal in a coffee grinder
• add the resulting bran to the mass (the oatmeal will hold the mass together)
• grease the mold with oil
• bake for half an hour at 200 degrees
• remove from the mold only when completely cooled
• garnish with fresh fruit

banana casserole

Diet orange muffins with oatmeal

Fragrant and rather unusual oat muffins in orange. They are very tender, look interesting, and the filling meets all the rules of a healthy diet.

KBJU per 100 g: 73/3/2/11.

Ingredients:

• Oranges – 5 pcs.
• Eggs – 3 pcs.
• Oatmeal - ½ cup.
• Oatmeal – 1 cup.
• Yogurt – 2 tbsp. l.
• Stevia – 2 tbsp. l.
• Orange juice – 70 ml.

Preparation:

1. Cut out the top of the orange and scoop out the pulp using a knife or spoon. Add sweetener and blend with blender. If you don't have a sweetener, you can add honey or maple syrup.
2. Add soda, slaked with vinegar, yogurt, stevia, oatmeal and cereal to the eggs. Pour in 70 ml of orange juice and knead the dough. You can drink the remaining juice; we won’t need it.
3. Wrap the resulting orange peel cups in foil and fill with dough. Do not fill the oranges to the brim as the batter will rise slightly during baking.
4. Place the cups on a metal muffin tin. Place in the oven, preheated to 180 degrees, for 20–25 minutes.

What sweets can you eat while losing weight?

1. Bitter dark chocolate . Despite the fact that the calorie content of dark chocolate is about 550 calories per 100 grams, nutritionists advise including this dessert in your healthy diet. This chocolate is rich in nutrients and perfectly improves your mood. However, don’t think that you can eat a whole bar of this dessert. 10-15 grams of chocolate will be enough to get your portion of “healthy sugar” and satisfy your hunger for sweets.
2. Marshmallow. What sweets can you eat at PP? Of course, marshmallows. This light and relatively low-calorie dessert is a real salvation for those with a sweet tooth. 100 grams of marshmallows contain about 300 calories. But one marshmallow weighs only 30 grams, so you can always treat yourself to your favorite dessert without harming your figure!
3. Marmalade. 100 grams of this dessert contains about 320 calories, but marmalade, thanks to pectin, contains a lot of useful substances. If you have a choice between chocolates and marmalade, be sure to choose the latter! And there are half as many calories and more benefits!
4. Paste. Marshmallow can also be considered one of the sweets. 100 grams of this product contains about 300 calories. The marshmallow is based on fruit and berry puree, so you can safely eat 30-50 grams of marshmallow per day.
5. Meringue. This light and airy dessert contains about 270-300 calories per 100 grams. There are only 10 grams in one meringue, so you can safely treat yourself to a couple of meringues.
6. Ice cream. 100 grams of regular creamy ice cream contains about 200-220 calories. Depending on various additives, the calorie content of this dessert may vary. Popsicles contain only 120-140 calories, while frozen fruit juice contains between 70 and 90 calories.
7. Fruit mousse. Another great light dessert that contains about 150 -200 calories per 100 grams. Preference, of course, is better to give to fruit and berry mousses rather than chocolate and creamy ones.
8. Fruit pudding. On average, 100 grams of pudding contains about 150-200 calories. Choose puddings with fruit, their calorie content is much lower.
9. Souffle. Don't forget about another dessert that you can include in your healthy nutrition menu. There are about 170-220 calories per 100 grams of soufflé. Choose fruit or berry soufflé, it contains fewer calories.
10. Jelly. Another great option if you are eating healthy. 100 grams of ready-made jelly contains only 60-70 calories.

How to switch to pp: where to start

Photo: eco. sweet

Glazed PP cheesecakes with berry filling

Healthy homemade glazed cheesecakes that can be prepared with absolutely any filling. The filling can be fresh or frozen berries, fruits and even nuts. Believe me, after these cheesecakes you will definitely not want to buy them in the store anymore.

KBJU per 100 g: 231/12/11/20.

Ingredients:

• Cottage cheese 5% – 300 g.
• Vanilla extract – 2 drops.
• Honey – 2 tbsp. l.
• Chocolate 75% – 150 g.
• Berries – 85 g.

Preparation:

1. First, melt the dark chocolate in a water bath or in the microwave.
2. Generously grease silicone muffin cups with melted chocolate. Be sure to take a silicone mold to make the products easier to get. Place the greased pan in the freezer for 10 minutes.
3. Let's make the curd filling. Combine cottage cheese with honey, add a couple of drops of vanilla extract. Beat the mixture thoroughly with a blender.
4. Fill the mold with chocolate with curd mixture halfway. We place one berry in the center of each product; I have frozen strawberries. Then cover with cottage cheese and gently press down with a spoon. Top with remaining melted chocolate.
5. Return the cheesecakes to the freezer for 20–25 minutes. After this time, remove the products from the mold. We store the finished cheesecakes in the refrigerator.

Features of preparing dietary desserts at home

If you prepare sweet dishes at home, you can completely control their composition, excluding harmful ingredients.

Rules for preparing dietary dishes:

• When cooking, you need to minimize portions of glucose and fructose. These are fast carbohydrates that slow down the weight loss process;
• Fats should not be added to dietary sweets when losing weight. They are poorly absorbed by the body and almost always increase body weight;
• You need to choose recipes that exclude harmful ingredients;
• During cooking, omit the egg yolk. Only protein can be used;
• You need to buy low-fat dairy products or low-fat products.

Dietary sweets prepared according to special recipes when losing weight should not be eaten in large quantities. It is better to eat them in the morning, no more than 150 g per day.

Chocolate manna with milk without sugar

Manna from semolina from durum wheat without sugar in the PP version. Although this recipe is healthier than the classic version, and it does not contain flour or butter, this does not mean that it can be eaten in large quantities. But if you eat one piece with a cup of tea, nothing bad will happen.

KBJU per 100 g: 86/4/2/14.

Ingredients:

• Semolina – 1 cup.
• Milk – 1 glass.
• Egg – 1 pc.
• Baking powder – 1 tsp.
• Cocoa – 2 tbsp. l.
• Erythritol – 3 tsp.

Preparation:

1. Pour durum wheat semolina with milk. Stir everything well and leave to swell for 15 minutes.
2. Then beat the egg into the semolina and add cocoa. If you don't like the rich chocolate taste, reduce the amount of cocoa to one teaspoon.
3. Next, add baking powder, sweetener to taste, and a few drops of vanilla extract. Mix everything well.
4. Pour the dough into a mold, I have a silicone one, 16 cm in diameter.
5. Place in the oven preheated to 180 degrees for about 35-40 minutes. Be sure to check readiness with a skewer or toothpick.

The benefits and harms of low-calorie cookies

The main benefit of any baked goods, regardless of their caloric content and composition, is due to the fact that they satisfy cravings for flour and have a positive effect on the emotional state, thereby preventing nervous disorders and breakdowns during a diet.

But if the beneficial properties of sweet baked goods end there, then the “correct” low-calorie cookies have a whole list of such qualities, including:

• saturating the body with plant fiber, minerals and vitamins, especially group B;
• improvement of the gastrointestinal tract, cardiovascular and nervous systems;
• stabilization of hormonal levels;
• quick satiation ensuring long-lasting satiety.

It is important to consider that only a well-chosen store-bought or properly prepared home-made product can be beneficial to your health and figure.

In addition, it must be consumed in moderation, because if you overuse even low-calorie cookies, you can gain excess weight very quickly.

Low Calorie Banana Yogurt Casserole

The casserole according to this recipe turns out to be very tender, since it is based on yogurt. This PP casserole can be prepared without bananas, for example, with other fruits, candied fruits or dried fruits.

KBJU per 100 g: 88/5/2/14.

Ingredients:

• Kefir – 100 ml.
• Yogurt – 300 g.
• Banana – 2 pcs.
• Egg – 1 pc.
• Starch – 1 tbsp. l.
• Sweetener.

Preparation:

1. Combine low-fat yogurt without additives with eggs and kefir. Also add cornstarch and sweetener to taste. Mix the mixture well with a whisk.
2. Cut two large bananas into slices about one centimeter thick.
3. For baking, I will use a rectangular silicone muffin mold 20 cm long. Place banana slices into it. Top the bananas with the yogurt mixture.
4. Cook the casserole in an oven preheated to 190 degrees for about 30–40 minutes.

Quiche with blueberries on cottage cheese dough in sour cream filling

An appetizing quiche with berries, containing only healthy ingredients and not a single unnecessary calorie. This dietary dessert can be prepared in the evening, and in the morning you can brew tea and start the day with a delicious breakfast.

KBJU per 100 g: 153/8/7/14.

Ingredients:

Dough:

• Cottage cheese 5% – 200 g.
• Rice flour – 70 g.
• Coconut flour – 70 g.
• Coconut oil – 10 g.
• Eggs – 2 pcs.
• Stevia – 1 tsp.

Fill:

• Eggs – 2 pcs.
• Starch – 1 tbsp. l.
• Sour cream – 300 g.
• Blueberries – 300 g.
• Stevia.

Preparation:

1. First, let's prepare the dough. Mix eggs with sweetener. Add a pack of cottage cheese, carefully grind the mass with a fork. Next comes two types of flour, melted coconut oil. Mix everything well.
2. Form the dough into a ball and wrap it in cling film. We put it in the refrigerator.
3. Prepare sour cream filling. Beat the eggs with a fork, add sour cream, starch and sweetener.
4. Distribute the dough evenly over the bottom of the mold, form the bottom, sides, and pierce with a fork. I have a round, silicone mold with a diameter of 22 cm. We bake the base in the oven for 20–30 minutes at 160 degrees until golden.
5. Then we put berries on the base; I used fresh blueberries. Fill the berries with sour cream filling.
6. Return the cake to the oven and bake for another 10–15 minutes at 180 degrees.

Dessert recipes for weight loss made from flaxseed flour

This flour is obtained from flaxseeds by grinding and defatting. It is perfectly absorbed by the body, has no cholesterol and is considered a healthy food product. Flaxseed flour normalizes digestion by restoring intestinal microflora.

Fruit salad with flaxseed meal

• mix two tablespoons of flour with a glass of natural yogurt
• add a spoonful of honey to the mixture, mix thoroughly
• cut banana into slices
• Peel the orange and cut into cubes
• kiwi cut into cubes
• pour the yoghurt mixture over the fruit, sprinkle with flax seeds

fruit salad with flaxseed dressing
Flaxseed flour cookies

• mix a glass of flaxseed flour with a glass of medium-fat kefir
• add a little sugar to sweeten
• if the mass is too liquid, it can be thickened with wheat or oatmeal
• add cinnamon and vanilla if desired
• The dough is rolled into balls that will become cookies.
• bake on parchment paper for 20 minutes in the oven at 200 degrees

flax cookies

Chocolate banana fitness ice cream

Delicious, high-protein, sugar-free ice cream with a minimal amount of fat. It takes no more than 5 minutes to prepare, provided you have a frozen banana. If you want to diversify the recipe, instead of cocoa you can add various frozen berries, for example raspberries, blueberries, cherries.

KBJU for the whole dish: 272/25/5/30.

Ingredients:

• Frozen banana – 1 pc.
• Milk – 30 ml.
• Protein – 1 stingy.
• Cocoa – 1 tsp.
• Chocolate 75% – 5 g.

Preparation:

1. Cut the banana into small cubes and place in the freezer for half an hour.
2. Next, grind the frozen banana in a blender with milk, protein and cocoa.
3. If desired, the finished ice cream can be sprinkled with dark chocolate or peanut crumbs.

Features of sweet dishes

A pleasant discovery for any sweet tooth will be that recipes for low-calorie desserts exist. They taste just like regular ones, but contain fewer calories. There are recommendations for their preparation.

Firstly, the cooking method itself. The best ones for the diet are boiling, steaming and baking. Secondly, you need to use appropriate products for dishes. Ingredients for desserts prepared at home should be low in calories, low in fat and fast carbohydrates. Thirdly, it is better to eat sweets in small portions (100–200 g).

Open apricot pie with rice flour

Diet pie with delicate apricot filling on a delicious crispy dough. The pie is nutritious and, most importantly, made from natural ingredients, so this is an ideal option to treat yourself to healthy pastries.

KBJU per 100 g: 192/7/12/14.

Ingredients:

Dough:

• Cottage cheese – 200 g.
• Egg yolk – 2 pcs.
• Rice flour – 40 g.
• Coconut oil – 40 g.
• Stevia – 1 tsp.

Filling:

• Apricots – 200 g.
• Starch – 1 tbsp. l.
• Water – 50 ml.

Preparation:

1. Add egg yolks to the cottage cheese from the briquette. Mash everything thoroughly with a fork.
2. Next, add coconut oil, flour, and sweetener to the curd-egg mixture. Knead the dough, then pack it in cling film and put it in the freezer.
3. Wash the apricots, remove the pit and cut into small pieces. Place the slices in a thick-bottomed saucepan, add cornstarch and water. Cook over low heat until it becomes jam.
4. Roll out the dough on a sheet of parchment into a thin layer approximately 5 mm thick. Next, carefully transfer it into the mold and form the sides. By the way, the diameter of my mold is 18 cm. Place the mold with the dough in the oven, 160 degrees, 20-25 minutes.
5. After this time, spread the apricot filling on top of the cake. Return everything back to the oven for another 10-15 minutes, increase the temperature to 180 degrees.

Chocolate covered bananas with almonds

This simple dessert can be prepared with any fruit and berries, but in my opinion, bananas and chocolate go best. Instead of almonds, you can use any chopped nuts, coconut flakes or corn flakes as a topping.

KBJU per 100 g: 235/4/13/25.

Ingredients:

• Bananas – 2 pcs.
• Dark chocolate – 50 g.
• Peanut butter – 20 g.
• Almonds – 30 g.

Preparation:

1. Chop the almonds into small slices.
2. Melt the chocolate in a water bath or in the microwave in short bursts.
3. Peel the bananas and divide them in half. Thread thin skewers into each half.
4. Cover the banana in melted chocolate. Sprinkle almond petals on top and decorate with natural sugar-free peanut butter.
5. Place the dessert in the refrigerator for 2-3 hours or in the freezer for 1 hour.

Well, friends, I hope this collection was interesting and useful for you. I wish you a good mood, cook with pleasure, and bon appetit.

Quick low-calorie fruit salads

Fruit salad always gives you a dose of vitamins and a good mood. Try combining these fruits:

• Citrus salad. Peel and cut into cubes: tangerine, orange, grapefruit. Pour a spoonful of yoghurt over the fruit and sprinkle with raisins.
• Green salad. Peel and dice the kiwi, dice the sweet green apple, add sweet green grapes. Season the salad with a spoonful of sour cream, pour honey and sprinkle with crushed nuts
• Strawberry heaven. Peel the strawberries from the stems and cut them in half, cut the bananas into slices. Place banana and strawberries in layers in a bowl, pour a spoonful of yogurt and honey over each layer, sprinkle with coconut flakes