Sweets you can eat while dieting

Many people dream of losing weight, but prevailing stereotypes prevent them.
Some people think that by dieting, they are depriving themselves of the pleasure of delicious food. In fact, there are many foods and diet recipes that will appeal to every person.

The healthiest sweet foods you can eat while losing weight

For those with a sweet tooth, there is a separate list of products that will not affect your diet or figure in any way, but will allow you to enjoy a pleasant taste.

bitter chocolate

This chocolate has the same calorie content as other types of chocolate: approximately 500 kcal per 100 g of product.

Dark chocolate contains more cocoa products than other types. It contains caffeine and theobromine, which stimulate the nervous system. It is better to eat this chocolate before 4 o'clock in the afternoon. The daily dose for weight loss is 10-15 g.

A very healthy product that mainly consists of fructose. It does not contain glucose, unlike sugar. Insulin is not required to digest honey.

However, fructose is a simple carbohydrate. When losing weight, it should not be abused. The recommended dose of honey for weight watchers is 8 g per day.

Dried fruits and candied fruits

They have different glycemic indexes. For example, in dates and raisins it is approximately the same as in sugar.

Due to heat treatment, all dried and candied fruits have a higher glycemic index than fresh fruits. You should consume no more than 40-50 g of these products per day.

Prunes are very effective for weight loss. It has a mild laxative effect and improves the functioning of the gastrointestinal tract.

Sweet fruits and berries

When losing weight, you need to know the glycemic index of berries and fruits. The higher it is, the greater the jump in insulin levels in the blood, which interferes with the weight loss process.

Foods containing a glycemic index of less than 50 are believed to promote weight loss. They can be eaten while dieting.

Note! This applies only to fresh fruits that have not been thermally processed. For example, canned fruits and berries have a much higher glycemic index.

Marshmallow

This product consists of apple pectin and egg white. Marshmallows prepared using the correct technology should contain no more than 300 kcal per 100 g.

When losing weight, it is recommended to consume this product occasionally until 4 o'clock in the afternoon in small quantities.

Marmalade

It is the lowest calorie sweet product. There are 250 kcal per 100 g of marmalade. During the diet, it is allowed to be eaten in limited quantities in the first half of the day.

Paste

It is higher in calories than marshmallows and marmalade, so it has 320 kcal per 100 g. In addition to pectin and egg white, honey is added to the marshmallow. It can also be consumed during a diet in small doses.

Halva

This type of sweet has a high glycemic index and calorie content. However, this product is quickly absorbed by the body. Nutritionists allow it to be eaten during weight loss in very small quantities.

Sweets - green light!

So, we found out that not all sweets are harmful to a slim figure. Let's now find out in more detail what exactly you can eat and what tricks there are for those with a sweet tooth, so as not to limit yourself and allow yourself sweet pleasures without consequences.

Dried fruits

Photo: https://pixabay.com/photos/dried-apricots-apricot-dried-food-3338362/
A great alternative to sweets! Now there is a sea of dried fruits on the markets, whatever you want: the usual apricots, plums, pears, and exotic dates, kiwis and lychees. Which one to choose is up to you. The main thing is that they are without sugar (it is often added for taste) and natural.

Remember, dried fruits are healthy, but high in calories, so you should enjoy them infrequently and in moderation.

Fruit candies and marmalade

Nowadays, healthy diet food is in fashion, so many manufacturers produce delicious and absolutely harmless sweets. These are sweets and marmalade without sugar and chemicals - very tasty, sweet and aromatic. They contain a lot of natural fructose, which is not harmful if consumed in moderation. You shouldn’t overeat, remember - this is at least healthy, but still a dessert!

Honey

Incredibly useful, truly priceless product. Mix it with ground nuts and dried apricots and get an incredibly delicious dessert. Harmless, but quite high in calories - you can eat it in very limited doses and not at night. But how delicious it is!

By the way, honey is only useful in its raw form; you cannot add it to hot drinks.

Chocolate

King of sweets. And here the rule “If you really want to, then you can” works! A small piece (three squares) of dark, high-quality chocolate without additives will not harm any figure. But it will lift your spirits for a long time!

Jelly

This is a sweet treat for food lovers. Natural jelly contains a minimum of sugar, and some types are completely made with fructose or without any sweeteners. No harmful additives or chemicals, no harm to a slender, beautiful figure, but how delicious it is! But let’s not forget to remind you – only in moderation. And not at night.

Marshmallow

Photo: https://pixabay.com/photos/watermelon-marshmallow-pink-candy-1772630/ One of the most desirable desserts.
Did you know that it is the least harmful for your figure? Especially natural, now this kind is increasingly appearing on the shelves. Airy, sweet, so tender - marshmallow contains a relatively small amount of sugar, but in terms of the content of other harmful components it is almost ideal. So you can treat yourself to it, only in small quantities, and preferably before lunch.

How to eat sweets while losing weight

Anyone can prepare dietary sweets when losing weight. The recipes are varied and delicious.

During a diet, many people give up sweets first. But this is wrong, since prolonged restriction inevitably leads to breakdowns.

You need to listen to your desires and learn to satisfy them in a way that is safe for your figure.

According to nutritionists, people gain weight not from the sweet foods themselves, but from their quantity. Weight gain is also

Carbohydrates contained in sweet foods enter the bloodstream after consumption. Then the blood sugar level increases.

The hormone insulin distributes carbohydrates in the body. Some of the glucose remains in the blood, some goes to glycogen, and some is stored as fat. If you learn to eat sweets correctly, you can avoid fat deposits.

What you need to do to eat desserts and lose weight:

Consume desserts in small doses to prevent weight gain. Thus, you should eat no more than 70 g of simple carbohydrates per meal. This amount is easily absorbed by the body without consequences for the figure.
Know the prerequisites for proper absorption of carbohydrates. To convert carbohydrates into glycogen, the body must have a need for it.
Glycogen stores must be depleted. There should be a low blood sugar level. It decreases if it is not replenished for a long time. This occurs after sleep, physical activity and at the end of the working day.

When choosing dietary sweets for yourself when losing weight, the recipes in this article can help you.
Be careful! There are many dessert products sold in stores that contain fats (margarine, trans fats, palm oil). They are very poorly digestible and have a high calorie content.

It is better to prepare your own dietary sweets when losing weight. Homemade recipes are available in large quantities today.

Avoid sugary drinks

Why are sugary sodas and packaged fruit juices so dangerous? They contain “simple” carbohydrates that are instantly absorbed by the body. After all, there is no dietary fiber in drinks (as, for example, in dried fruits or marshmallows), which would delay the absorption of sugars.

As a result, a person receives a huge amount of “empty” calories. And the feeling of hunger only worsens due to surges in blood glucose.

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.

Find out how to replace unhealthy sweets

Sweets can be considered healthy if they have a rich vitamin and mineral composition, but simple components, and do not contain harmful substances. Most of these delicacies (honey, fruits, berries) were given to humans by nature itself.

Expert opinion: “A person who is not overweight can afford about 50 grams. sweets a day. For example, a daily “dose” can include a teaspoon of honey, 3 slices of a chocolate bar and several dried fruits,” nutritionist Ekaterina Burlyaeva.

Well, if you want to diversify your diet, you can sometimes treat yourself to the following products:

dark chocolate with a cocoa content of at least 70% (just make sure that sugar is not in the 1st or 2nd place in the list of ingredients);
marshmallows and marshmallows;
marmalade;
halva.

But remember the high calorie content of these delicacies. If you eat a lot of sweets every day, you can forget about being slim.

Thus, composition analysis will help determine the harmfulness of sweets. If you see an ingredient list of 5 or more lines on a package, return the item to the shelf. Pay attention to the ratio of nutrients. Do not take “heavy” treats that contain a lot of carbohydrates and fats at the same time.

Recipes for dietary sweets for weight loss

Fortunately for those with a sweet tooth, today there are many low-calorie dessert recipes. At the same time, they are quite simple to prepare.

Diet ice cream

This dish contains no fat.

To make ice cream you will need:

Place the milk in the freezer for 20 minutes. This must be done so that an ice crust forms on top.
Pour 50 g of boiling water over the gelatin and stir well, leaving no lumps.
Grind the strawberries in a blender.
Remove the milk from the refrigerator and also beat in a blender. After the milk begins to increase in volume, pour in the heated gelatin in a thin stream.
After this add strawberry puree. Light diet ice cream is ready.

Interesting fact! When adding gelatin to dishes, you need to remember that it is pure protein. It nourishes cartilage tissue and promotes faster bone recovery after damage.

"Bird's milk"

To prepare a tender soufflé, you should take:

Gelatin should be poured into 50 g of warm water.
Separate the whites from the yolks.
Pour sugar, a pinch of vanillin into the whites and beat.
Heat the swollen gelatin in the microwave and gradually pour it into the egg whites, while whisking the mixture.
After this, put the soufflé in beautiful forms and put it in the refrigerator for 6-8 hours.

Cupcake "Minute"

To prepare diet cupcakes you will need:

Beat banana, egg and cottage cheese.
Add flour, prunes to the mixture and mix everything well again.
Place the cake batter into special molds and place in the oven for half an hour.

Fruit jelly cake

To make dietary sweets, you need to take:

Prepare as follows:

Layer the sliced fruits beautifully in a rubber baking dish.
Add gelatin to boiling water and stir.
Then you need to pour it into the mold with the fruit.
Place the cake in the refrigerator for several hours. After the gelatin has hardened, the dessert is ready to eat.

Cottage cheese casserole

To prepare a low-fat casserole, you will need:

40 g whole grain wheat flour;
200 g cottage cheese without fat;
30 g raisins;
2 eggs.
salt;
a piece of lemon;
0.5 tsp. soda

In a food processor or blender, beat cottage cheese, eggs and a pinch of salt until smooth. Then gradually stir in the flour and raisins.
Squeeze lemon juice into baking soda and add to mixture.
Then pour it into a baking container.
After 30 minutes, the dish is ready.

Dried fruit candies

They are very helpful. They can completely replace store-bought sweets with questionable ingredients.

To prepare you need to take:

The dish should be prepared as follows:

Remove seeds from dried fruits and rinse well in hot water.
Coarsely chop all dried fruits and nuts. You need to grind them in a blender, but not too much. Each ingredient must be visible.
Form small balls from the fruit mixture and roll them in sesame seeds, coconut flakes and cocoa.

Attention! Coconut flakes and sesame seeds are very high-calorie foods, so they should be used to a minimum.

Oat cookies

To prepare it you will need:

190 g oatmeal;
2 bananas;
150 g of any nuts and dried fruits.

Chop the bananas with a fork until small pieces of fruit remain.
Pour cereal, nuts, dried fruits into them and mix everything with your hands.
Place a silicone baking mat or baking paper on a baking sheet.
Wet your hands with water and form flat rounds and place them on a baking sheet.
Bake for 10-20 minutes.

Berry cheesecake in a slow cooker

To prepare a delicious delicacy, you need:

150 g oatmeal;
1 chicken egg;
4 g baking powder;
1 tsp. cocoa powder;
sweetener;
800 g cottage cheese without fat;
10 g semolina.

The cooking process itself is as follows:

Mix oatmeal, egg white, cocoa, baking powder and sweetener.
Then place the cheesecake base on the bottom of the multicooker.
Mix cottage cheese, yolk, semolina and sweetener separately and pour on top of the base.
The cheesecake should be cooked in the “Baking” mode for 60 minutes.
Then wait until the dessert cools down, so you need to turn off the heating and leave the dessert in the multicooker for another 1 hour with the lid closed.
After this, you need to open the lid and wait another 20 minutes. and take out the dessert.
Top with strawberries, raspberries and shadberry.

No Bake Banana Yogurt Cake

For the cooking process you will need:

2 bananas;
6 kiwi;
60 g sugar;
90 g water;
450 ml yogurt without additives;
70 g butter;
24 g gelatin;
200 g shortbread cookies;
7 g lemon juice.

Crush the cookies and add melted butter.
Place the cookies in the mold and refrigerate for half an hour.
Pour gelatin with water and leave to swell.
Cut the kiwi into cubes, add lemon juice and sugar.
Heat the chopped fruit in the microwave for 2 minutes. until the juice is released. After this it needs to be cooled.
Pour gelatin, yogurt into kiwi and mix everything.
Cut the banana into thin semicircles and place them on top of the cake.
Pour yogurt and kiwi on top.
Place in the refrigerator overnight.

Apples baked with honey and cinnamon

For apple dessert you need to take:

Peel the apples so that a through hole is formed in the middle of each apple.
Pour honey on top and sprinkle with cinnamon.
Place the fruit in the microwave for 7 minutes.

To prepare dietary sweets when losing weight, it is better to use recipes that indicate calories. Thus, you can find out exactly how much you can eat of a particular dish.

Fruit salad recipe for weight loss

Fruits are one of the most delicious dietary foods. Thanks to the wide variety of sweet fruits, you can prepare different salads from them every day. In addition to taste, fruits have many beneficial substances.

Fruit salad is the simplest salad for losing weight. To prepare it you will need any fruit and unsweetened corn flakes. Natural yogurt should be used as a dressing.

To prepare fruit salad you will need:

Cut the fruit into cubes and prunes into strips.
Wash the walnuts and fry a little in sunflower oil. So, it will acquire a bright taste.
After this, mix all the ingredients and pour in kefir.

Recipes for dietary sweets are not only very appetizing, but also will not add weight to your figure. They can be prepared not only while losing weight, but also after it.

The main thing is to understand that unhealthy and fatty desserts can be replaced with low-calorie and no less tasty sweets.

This video will introduce you to what dietary sweets you can eat while losing weight, as well as their recipes:

From this video you will learn how you can eat sweets without harming your figure:

Avoid complex sweets

The most harmful sweets are those that have a complex composition. Such treats simultaneously contain sugar, saturated fats, flavorings, stabilizers, and preservatives. As a result, the body receives a lethal dose of substances that disrupt the functioning of internal organs.

Expert opinion: “Mono-sweetness is always better than a complex dessert with 25 lines of ingredients,” nutritionist Lyudmila Zotova.

The following products can be included in the TOP 3 most harmful sweets for health:

chocolate bars;
industrially produced cakes and pastries;
dairy desserts: yoghurts, ice cream, glazed cheese curds.

As a rule, treats with a complex composition have a high calorie content - 400–600 kcal per 100 grams. The reason is that they simultaneously contain a lot of “simple” carbohydrates and fats. Therefore, those who want to lose weight will have to figure out how to replace harmful sweets in their diet.

Important! Many parents mistakenly buy unhealthy sweets for their children, succumbing to the tricks of marketers. Most often, fruit yoghurts, dry sweet cereals and muesli bars are undeservedly included in the list of healthy treats.