Dairy-free diet for weight loss: features, menus, recipes and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Many mistakenly believe that milk is a completely harmless product, useful for adults and children.

A common problem with young children is allergies. It can start suddenly, and many reasons can provoke it, the main of which are: food, milk, in particular. It can also be harmful to adults if there is an allergic reaction to the milk protein. And for the fair sex, who decide to lose weight, this food should be excluded from the diet.

Dairy-free diet for weight loss and children's allergy diet will help to cope with these problems.

General recommendations

A dairy-free diet is great for people who want to lose weight, because the various fats that are saturated with dairy products are excluded from the diet. Of course, it will be difficult to replace this product with another, especially if it is one of your favorites, but you can take soy milk or almond milk instead.

For snacks, fruits and vegetables, dried fruits, raisins, any nuts are suitable.

However, don't go overboard with the length of the diet, a dairy-free diet for weight loss should last 1 to 2 weeks, as milk is a source of he althy proteins and calcium. The only exception is the presence of an allergy to dairy products.

Sample menu for a dairy-free diet for weight loss

Struggle to be overweight is one of the main reasons for giving up dairy products.

The sample menu is not a reference, and when choosing a set of products and dishes, you should proceed from your individual preferences.

Sample daily dairy-free menu:

Breakfast:

• omelette with vegetables;
• fruit puree (bananas, strawberries with soy milk);
• fruit juice, coffee or tea.

Lunch:

• soup from lean meats or fish;
• vegetable salad (cucumbers, tomatoes, herbs, olive oil);
• peach or nectarine;
• tea.

Dinner:

• fish or meatballs;
• potato baked in the oven;
• lettuce;
• fruit juice.

About soy products, recipes

More people are switching to soy products, the dairy-free diet is gaining popularity.

How can soy milk be used?

• For breakfast cereals.
• To make cappuccino: Brew coffee. Bring the milk to a boil, beat for 30 seconds until a good foam, transfer the foam to coffee and sprinkle on top.cocoa.
• Soy yogurt is better to beat with a whisk before use. Can be added to the first hot, but not boiling dishes, so that it does not become grainy.
• Sauce for ice cream or pancakes. Heat half a glass of soy cream, add 1 tbsp. l sugar and a bar of dark chocolate.
• Fruit Dessert: Make applesauce and mix with whipped soy yogurt.

Dairy-Free Diet for Baby: General Recommendations

Allergies can start at any age, but often it starts in children from the first months of their lives. Many factors contribute to the occurrence of this non-specific reaction, for example, uncomfortable clothing, water, food, animal hair, plant pollen, etc. It happens that an allergy is provoked by milk protein, which is necessary for a child, especially at this age, so this is a huge problem for parents.

To treat allergies requires an integrated approach. But food comes first. Often, the elimination of the main allergen from the diet contributes to the rapid weakening of allergic reactions.

Children's dairy-free diet and the main recommendations for it:

1. Exclude from the diet dairy products (cottage cheese, kefir, sour cream, ice cream, etc.), as well as other products (if any) that cause baby allergies.

2. Include more meat in your diet: this product will make up for the lack of protein.

3. Eat calcium tablets, or soy or rice milk, which will replenish the calcium content inbody.

4. Switch to dairy and fermented milk formulas (for infants).

5. If possible, cook dishes in a double boiler.

Sample menu for a milk-free diet for a baby

This menu is not a reference for every child, as it should be based on their age, individual preferences and comorbidities.

Dairy-free diet for a child (sample menu):

• Breakfast: Hercules porridge boiled on water with fresh fruits (or puree from them), raisins, nuts; fruit compote.
• Lunch: pea soup; mashed potatoes with a piece of lean meat; green tea.
• Dinner: carrot and semolina casserole; cocoa drink brewed with water.

Dairy-free baby food

Meat stew

Boil 0.5 kg lean meat, cut into pieces. Cut the head of the onion, a small grated carrot, a small grated beet, 2-3 medium-sized potatoes. Heat up 1 tbsp. l vegetable oil in a pan, put the meat, then shift the potatoes, fry a little and simmer for 5 minutes under the lid, pour onions, after a minute - carrots, after another minute - beets and pour water so that it covers the contents, cover, reduce heat and simmer until done.

Fish soup

Heat 1 tbsp. l vegetable oil. Pour the diced onion head, s alt and pour a liter of hot water. Wait for a boil. Add blackpepper on the tip of a knife, grated carrots and 2-3 potatoes, diced. Cover with a lid for half an hour. At this time, clean the fish, remove the bones and spine and add the fish to the soup. Cook until the fish is done.

Dairy-Free Diet: Dairy-Free Recipes

Chocolate cake without milk and eggs

Mix 2 tbsp sugar, 6 tbsp. l cocoa, 3 tbsp. flour, 2 tsp vanilla sugar, 2 tsp. baking powder (or 2 tsp soda slaked with vinegar). In another bowl, mix 2 tbsp of water, 150 g of vegetable oil, 1 tbsp. l vinegar. Mix the dry and liquid mixture and pour into a greased form, bake from 45 minutes to an hour. When the cake has cooled, sprinkle with powdered sugar.

Muesli

Take half a glass of raisins and dried fruits, pour a glass of boiling water, wait 15 minutes. Drain the water, rinse, chop the dried fruits, dry everything on a towel. Clean the glass of nuts. Mix nuts, 1 tbsp of peeled seeds with 6 tbsp of hercules and add a pinch of s alt, 1 tsp of cinnamon, half a glass of vegetable oil and honey (if honey is hard, melt in a water bath). Spread the mixture on a baking sheet, bake for 40 minutes, stirring every 10 minutes. You can bake first 15 minutes, take out the cake, sprinkle with coconut (100 g) and bake the remaining 25 minutes, stirring so as not to burn. At the end, add dried fruits with raisins.

Greek Potatoes

1-1, 5 kg potatoes, peeled and cut into cubes. In a skillet, heat 2 tbsp. l vegetable oil, lightly fry the potatoes, stirring occasionally. 2 tooth chop the garlic, mix with an incomplete glass of olives and add to the potatoes. Simmer for 5-7 minutes. Cut 2-3 tomatoes and also add to the potatoes, sprinkling 1 tsp. dry oregano (or cilantro), mix. Cover with a lid, reducing the fire. The dish will be ready in about half an hour. Add spices, s alt to taste.

Rice with mushrooms

Cook meat or mushroom broth. Cut 300 g of mushrooms. Onion (1 arrow) and garlic (1 clove) finely chopped. Put the mushrooms with onions and garlic on the heated vegetable oil, simmer until the liquid evaporates. Add 1 tbsp rice, pour 2 tbsp broth. Chop a small bunch of parsley, sprinkle with s alt and pepper to taste in rice, cover, reduce heat and leave for 20 minutes.

Soup with canned food

Peel and wash 8 potatoes, 1 carrot, onion and parsley. Rinse half a glass of barley or rice. Open a can of canned salmon or saury, get rid of the bones, peel the skin from the salmon. Cut the potatoes into cubes or cubes, pour into a saucepan with rice, pour 2 liters of water and boil. Grate the carrots, finely chop the onion, sauté everything in a frying pan. Throw the fish into the pan along with the juice, carrots with onions and chopped parsley. Cover with a lid, reduce the fire. Cook for 15-20 minutes.