Healthy and tasty recipes with spinach for weight loss

Properties of spinach

1. The plant removes toxins from the body and improves the functioning of the pancreas. Remember that fresh spinach is healthier than cooked spinach. In any case, do not cook it for more than 3-5 minutes.
2. It contains a lot of carotene, which is a natural immunostimulant.
3. Spinach is a good food for pregnant women and children; it has anti-inflammatory, tonic and diuretic effects.
4. The plant has proven itself excellent for: hypertension, gastritis, anemia, diabetes, neurosis. But it is strictly contraindicated for people with urolithiasis.
5. Spinach is effective for problems with stool; it is useful to eat it for lower back pain.
6. Lutein, which is found in spinach, takes care of eye health. This substance is useful for those who are predisposed to retinal diseases. If you have vision problems, you need to eat 250 g of spinach daily.
7. The substances of this plant prevent the formation of cancerous tumors and help strengthen bones.

Harmful effects on the body

Despite all the benefits of spinach for weight loss, it has one significant drawback - it contains oxalic acid. Moreover, it is presented in large quantities, so the vegetable is strictly contraindicated for consumption by those who have a history of gastritis with low or high acidity, kidney and urinary tract diseases.

Even a small amount of a product on the menu can provoke an exacerbation of chronic pathology.

You should not eat the vegetable if you have gout, diseases of the duodenum, or rheumatism. Oxalic acid is contained even in the young leaves of the plant, but in small quantities, but when its stems become dense, the concentration of this substance reaches almost critical levels - it is better for no one to eat such a product.

You need to know where the spinach that is supposed to be included in the menu was grown and harvested. This plant has the ability to absorb toxins, exhaust gases and all harmful substances from the air, water and soil. Therefore, you need to monitor the quality of the product, otherwise it will only cause harm.

Watch this video about the benefits and harms of spinach:

Spinach rolls with salmon

Preparation takes 30 minutes + cooling

Ingredients for 4 servings:

• 400 g spinach
• 1 tablespoon olive oil
• 3 eggs
• Salt and pepper to taste
• 2 fresh cream cheese (possibly with herbs)
• A handful of capers
• 150 g smoked salmon

Throw the washed spinach leaves into the heated oil for a couple of minutes. Cool and roughly chop, then mix them with the beaten eggs. Season with salt and pepper and rub the resulting mixture into a thin sheet on baking paper. Place the paper with mashed spinach and bake for 10-15 minutes in a preheated oven at 180°C.

Now let the sheet cool. On your work surface, carefully remove the baking paper. Then spread the cream cheese on the spinach leaf, add capers and slices of salmon. Now carefully roll everything together into a roll.

Wrap it in foil and leave it in a cool place for about an hour. After which all you have to do is cut them into rolls 2-3 cm thick and serve as a snack.

Spinach for weight loss: recipes and menus

Losing weight by eating delicious spinach dishes is also possible. But you need to choose the right recipes. This vegetable can be used to make pie filling, salads, smoothies, soups, and casseroles. The vegetable goes well with fish, meat, and seafood. In general, there is plenty to choose from.

Spinach diet rules

• You need to eat in small portions, but 4-6 times a day;
• All salads should be seasoned with lemon juice or vegetable oils;
• When cooking, it is advisable to use fresh or once frozen spinach.

How to use spinach for weight loss :

• It is advisable to grow spinach at home, because... not all stores monitor the quality of products;
• Use mainly fresh, but you can also freeze it for future use, but only once. Twice-frozen spinach will not contain enough nutrients and therefore will not provide any benefit;
• It is recommended to freeze greens by pre-packing them in a vacuum bag.

Spinach diet: menu

The first day

1. Breakfast: 100 grams of cottage cheese with a fat content of no more than 2%; one oven-baked apple with cinnamon.
2. Lunch: 150 boiled or baked potatoes with the addition of one carrot and spinach.
3. Afternoon snack: 200 grams of fruit salad.
4. Dinner: 150 grams of boiled or steamed veal with the addition of stewed carrots, onions and chopped spinach.

Second day

1. Breakfast: 200 grams of salad made from chopped spinach, one boiled egg, dill, lemon juice, two tablespoons of olive oil.
2. Lunch: 150 grams of corn porridge with the addition of chopped dill.
3. Afternoon snack: 150 grams of boiled white chicken meat without skin with the addition of chopped dill and spinach.
4. Dinner: 200 grams of natural yogurt with a fat content of no more than 4%; one big apple.

Day three

1. Breakfast: 150 grams of carrot salad with the addition of one dessert spoon of corn oil and lemon juice.
2. Lunch: 150 grams of lean pilaf, prepared from unpolished rice with the addition of chopped spinach leaves.
3. Afternoon snack: 200 grams of vegetarian puree soup, prepared from a selection of any vegetables.
4. Dinner: a portion of boiled seafood or lean sea fish with the addition of vegetables and spinach.

Spinach recipes for weight loss

Spinach Detox Cocktail

Ingredients for 2 servings: Lemon juice - 4 tablespoons; Apple juice 300 ml; 2 handfuls of fresh spinach; fresh grated ginger half a teaspoon.

Nutritional value of one drink: Energy: 33.9 kJ, Proteins: 0 g, Carbohydrates: 72 g, Fats: 0 g.

How to prepare: Pour apple juice into a mixer, add lemon juice, washed spinach leaves, grated ginger and mix it all together. Divide into portions, garnish with a slice of lemon and drink to your health.

Spinach soup

Ingredients: - a small piece of chicken (thigh or wing); - 3 chicken eggs; — 400 grams of fresh or 1 package of frozen spinach; - 2 medium potatoes; - 3 cloves of garlic; - half a glass of low-fat sour cream; - a handful of rice; - salt, to taste.

How to cook: 1. Boil the chicken, separate the meat from the bones and cut it into small pieces. At the same time, prepare 2 liters of broth to prepare the soup. 2. Boil the eggs and chop finely; 3. Cut the potatoes into small cubes and cook together with the rice in the prepared broth; 4. After 10 minutes, add spinach, wait for the broth to boil and cook for another 5 minutes. 5. Then turn off the heat, add eggs, chicken, finely chopped garlic, sour cream, salt and pepper to the soup. Stir and cover with a lid. Let it sit for another 10-15 minutes.

Spinach salad

Ingredients: - 100 grams of spinach; - 100 grams of lettuce leaves; - 1 apple (preferably sour); - 1 bunch of radishes; - 1 onion; - 1 boiled chicken egg; - salt, pepper, herbs to taste.

How to prepare: Wash spinach and salad, dry and finely chop. Cut the apple into slices, chop the radish into thin slices, cut the onion into half rings, simply mash the egg with a fork. All ingredients are mixed and sprinkled with herbs. Salt and pepper to taste. The salad can be seasoned with a little olive oil and lemon juice.

Salad with spinach and tomatoes

Ingredients: - 200 grams of spinach; - 3 ripe tomatoes; - 2 boiled chicken eggs; - low-fat sour cream (about 4 tablespoons); — lemon juice (about 2 tablespoons); - salt, pepper to taste.

How to cook: Wash the spinach, dry it slightly and chop finely. Cut the tomatoes into slices, eggs into slices. Place vegetables on a platter, pour sauce on top - sour cream mixed with lemon juice, salt and pepper. Dress the salad and let it sit for 30 minutes.

Dietary spinach soup

Preparation: 30 minutes

Ingredients for 4 servings:

• 25 g butter
• Bunch of green onions, chopped
• 1 leek (about 120g), chopped
• 2 small celery stalks, chopped
• 200 g potatoes, peeled and chopped
• 400 g fresh spinach
• 1 liter vegetable broth
• 150 g sour cream

In a saucepan, fry the chopped vegetables - onions, leeks, celery and diced potatoes - in melted butter for 10 minutes, stirring constantly. Pour in the broth, bring to a boil, turn the heat to low and simmer for about 15 minutes until the potatoes are soft.

Add washed and chopped spinach leaves to the soup and simmer for a few minutes along with all the vegetables. Then use a mixer to make cream.

Serve with sour cream.

Sample menu for the day

To lose weight effectively, you need to plan your menu in advance for the upcoming days of your diet. The diet might be something like this:

• breakfast: salad of greens, spinach, finely chopped eggs, dressed with olive oil – 200 g;
• lunch: boiled fish – 150 g, fresh spinach leaves;
• afternoon snack: cottage cheese – 150 g, smoothie;
• dinner: yogurt, apple.

To prepare a tasty and healthy soup you will need: spinach, egg, potatoes, onions and carrots

The menu for all 3 or 7 days may be different, but you must adhere to the principle of limited portions and not include harmful foods in your diet.

You can drink clean water and tea without sugar. A smoothie that you can sometimes drink between meals satisfies your appetite.

You can drink apple compotes, dried fruit compotes, but without adding sugar.

Ricotta dumplings with spinach

Cooking time: 30 minutes

Ingredients for 4 servings:

• 400 g fresh spinach
• 1 tablespoon olive oil
• 1 package (250 g) ricotta
• 2 large eggs
• Wholemeal flour as needed
• Melted butter
• 50 g Parmesan cheese, finely grated
• Salt and pepper to taste

Saute the washed and dried spinach a little in melted butter. Turn off the heat and set aside.

In a large bowl, whisk together the lightly salted ricotta, beaten eggs and wholemeal flour to form a soft and pliable dough, like mashed potatoes. Add spinach and shape into dumplings and balls. Cook the finished dumplings for 10 minutes in salted water until they float.

Serve with melted butter and a sprinkle of cheese for an easy dinner. Can be served with a tomato, mozzarella and basil salad.

100menu.com

Spinach is a well-known ingredient in dietary dishes. It is very healthy and nutritious. This type of greenery is rich in iron, iodine, proteins, vitamins and important microelements. It has been proven that spinach has a very good effect on the body:

• vision becomes better
• the walls of blood vessels are restored,
• immunity is strengthened.

Spinach is often recommended for consumption by people who suffer from vitamin deficiency, anemia, fatigue and even depression. Spinach also increases hemoglobin and works as a gentle laxative.

And, of course, it is very useful for those who want to lose weight, because it is low-calorie and retains all its properties even after heat treatment. Soups with spinach are especially popular.

Useful video

To learn how to make a green smoothie for weight loss, watch this video:

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How to prepare dietary spinach soup?

There are a great many different ways to prepare spinach soups. The following recipe will be a great help for those who are losing weight and sticking to proper nutrition. This soup is considered fat burning.

Ingredients:

• Fresh spinach – 300-400 gr.
• Potatoes – 1-2 pcs.
• Onion (you can also use red) – 1 pc.
• Garlic – 2-3 cloves
• Milk - ½ tbsp.
• Vegetable oil – 35 gr.
• Water – 1.5 l.
• Salt, pepper - optional
• Greens to taste

Preparation:

1. Chop the onion and potatoes.
2. Boil vegetables and spinach.
3. Add milk and vegetable oil, cook for several minutes.
4. Beat the soup with a mixer.
5. Add chopped garlic.

If you want to further reduce the calorie content of the soup, you can do without potatoes.

Results and reviews

Anna, 27 years old, Moscow : The spinach diet gives good results. I was convinced by my own experience. If you want to lose weight and at the same time eat tasty, healthy food, this program is what you need. After the birth of my son, the weight did not want to go away, but while I was breastfeeding, strict restrictions on food were contraindicated. I tried the spinach diet.

I made soups and a very tasty salad. Everyone at home liked the diet soup, and this is also a big plus, since you didn’t have to cook just for yourself. In 5 days I lost 4 kg. Not as much as I wanted, but I didn’t feel hungry either. The result was achieved because spinach is low in calories.

Tamara, 47 years old, Vologda : For a long time I was looking for a diet on which I could eat only healthy foods and lose weight. I love spinach, so I chose the appropriate program. It can be consumed fresh or added to dietary dishes. In 3 days I lost 3 kg. I was pleased with the result and want to repeat the diet periodically to become even slimmer.

Inna, 24 years old, Ufa : I tried the spinach diet, followed it for 7 days. Reduced weight by 5 kg. I limited the size of my portions and ate a lot of spinach, as the creators of this program advise. I liked the fact that I didn’t have to give up fish, meat, and vegetables. There was no feeling of hunger at all. But I had to use my imagination when preparing the next healthy dish.

Recipe for spinach soup with meat

Chicken spinach soup is one of the best for weight loss. It is easy to prepare, very tasty and at the same time incredibly healthy. What else is needed for happiness?

Ingredients:

• Chicken meat – 300-400 gr.
• Potatoes – 1-2 pcs.
• Carrots – 1 pc.
• Onion – 1 pc.
• Spinach – 300-400 gr.
• Water – 1.5 l.
• Salt, pepper to taste

Preparation:

1. Boil chicken broth.
2. Cut the vegetables into small strips, spinach into thin strips.
3. Remove the meat and boil the potatoes in the broth until half cooked.
4. Add carrots to the pan and cook the vegetables until fully cooked.
5. Fry the onion with a minimum amount of oil in a frying pan.
6. Add chopped meat, spinach and onion to the soup and bring to a boil.
7. Let it brew for 5-10 minutes.

It is recommended to simmer the soup over low heat until it becomes clear. It is better to eat it with rye bread.

Diet rules

One of the advantages of the spinach diet is the most complete menu. The following foods are allowed:

• spinach;
• non-starchy vegetables;
• fruits (except bananas and grapes);
• cereal porridges cooked in water;
• lean varieties of meat and fish;
• berries;
• greenery.

While following the diet, it is forbidden to eat fatty, high-calorie foods, sweet desserts, confectionery, sugar, smoked products, alcohol, and baked goods. It is advisable not to eat bread. If it is difficult to do without it, you can eat a piece of whole grain bread once a day.

Spinach and vegetables can be eaten both fresh and as part of dishes. The most suitable cooking methods are steaming or boiling in water, and baking. Frying fish and vegetables is prohibited.

Salads should be seasoned with olive oil or lemon juice. It is strictly forbidden to use high-calorie sauces in this case. You can salt your dishes, but in moderation.

It is recommended to eat fresh spinach. Some people who are losing weight have the habit of growing it themselves. If it is difficult to get a fresh product of good quality, you can include a frozen product in the menu. But only spinach that has been frozen once is suitable for the diet. Thawing and re-freezing reduce its nutritional value.

If you need to freeze the product for future use, it is recommended to sort it out and blanch it in hot water, then put it into separate portion bags and put it in the freezer. You can form balls from blanched leaves, put them in molds and freeze.

The spinach diet can have different durations. In 3 days of following it, you can lose 2-3 kg of excess weight. A longer stay away from high-calorie foods will allow you to lose 3-5 kg. The maximum diet can be followed for up to 7 days. The size of the portions of food consumed and how strict the restrictions are are of great importance.

What are the benefits of spinach for weight loss?

Spinach is a leafy vegetable that is extremely beneficial for the human body. It was first grown in Persia and then brought to Europe. It has a specific taste and is high in vitamins and protein. Spinach contains excess selenium, potassium, phosphorus, manganese, and iron. In terms of protein content, it can be compared with legumes.

The spinach diet is highly effective. The calorie content of a leafy vegetable is only 20 Kcal per 100 g. It can be consumed both fresh and as part of dietary dishes. The benefits of spinach for the body and diets based on this product are expressed in the following:

• weight decreases rapidly if you limit the consumption of high-calorie foods and include as much spinach in your diet;
• the risk of developing cancer is reduced (the leafy vegetable contains antioxidants);
• organs and systems receive the necessary vitamins, microelements, protein;
• the functioning of the nervous system is stabilized, mood improves;
• blood pressure normalizes;
• visual acuity improves.

Spinach is beneficial for expectant mothers, so lighter diet options are recommended even during pregnancy. With its regular use, gums and teeth become stronger, the walls of blood vessels become more elastic, and metabolism improves. The use of this product helps cleanse the intestines of toxins and prevents constipation.

The leafy vegetable is recommended for people suffering from anemia, hypertension and nervous diseases. It reduces the risk of developing diabetes. The product prolongs youth and improves skin condition, so the diet has many fans who monitor their figure and health.

Spinach is called not only a “vitamin bomb”, but also a “brush” for its ability to cleanse the digestive tract due to its high content of plant fiber.

What to do?

Do not be fooled by the bright headlines of unscrupulous forums that promise to lose 10 kg in a week or two. Doctors are categorically against this. All this is a deterioration of health, and treatment later will be long, tedious and expensive. Many people get so carried away with diets that they end up on the operating table with complications.

The solution is simple. The best diet for weight loss is a balanced, varied, healthy diet with a slight calorie deficit. Plus mandatory physical activity. Not only does water not flow under a lying stone, but fat does not leave it either.

The Active Weight Loss course has already helped many people lose weight effectively, healthy and for a long time. I’ll leave a link, come in and see the reviews and results. It will help you too.

Let your figure please you without harming your health!

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