Which types of liver are most useful for losing weight: table indicating calorie content and BJU

The delicate consistency and sweetish taste of this product make it incredibly popular. Many people also know that it is prescribed for anemia, when there is an urgent need to increase the level of hemoglobin in the blood - and this is not the only useful property. But at the same time, it can be a repository of large amounts of harmful substances. Against the background of such contradictions, the question arises: is it possible to include liver in the diet when losing weight without harm to health, and if so, in what quantities and what varieties?

Benefits and harms

Benefit

For good health:

• rich in microelements: magnesium, phosphorus, zinc, potassium, sodium, calcium, iron;
• contains many vitamins: almost the entire group B is represented, as well as D, C, E, K, β-carotene;
• useful for anemia, as it increases hemoglobin;
• tones;
• improves mental abilities;
• useful after severe intoxication: alcohol, food, drugs;
• regulates blood clotting, prevents thrombus formation, strengthens the walls of blood vessels and makes them more elastic;
• has a calming effect on the nervous system, normalizes sleep, helps overcome stress;
• strengthens the immune system;
• relieves muscle cramps, limb tremors, and swelling.

100 g of liver (generalized indicators for different varieties are given) contains:

• 5 daily norms of vitamins A and D;
• 1.5 - B2;
• 1/2 - B4 and B6;
• 2/3 - PP and selenium;
• 1/3 - iron and zinc.

Back in the 1st century AD. e. Avicenna, the famous Persian healer, wrote that regular use of this product relieves kidney problems, removes excess fluid from the body, strengthens vision and improves mood.

Benefits for weight loss:

• quickly absorbed;
• is a source of proteins, while containing little fat and carbohydrates;
• is not stored as fat reserves;
• low-calorie (most varieties);
• activates metabolism.

So moderate and proper use of this product during a diet will be beneficial for health in general and for the weight loss process in particular.

Harm

The most negative effect that the liver can have on the body is to significantly increase cholesterol, since it contains an prohibitive amount of it. For example, per 100 g of pork - 120-160 mg, chicken - 100-280 mg, beef - 250-400 mg. The range is so wide because the indicators depend on the method of preparing the dish and additional ingredients. The least amount of cholesterol is in boiled or steamed liver without adding flour and cream. A little more - in stewed and baked. Maximum - fried.

Due to the large amount of cholesterol, the liver should not be used for weight loss if there is a predisposition to atherosclerosis. If consumed frequently in large quantities, it can cause angina pectoris, myocardial infarction, and stroke.

The health and nutrition of the animal (bird) to which the liver belonged is of great importance. If it was kept in good conditions, did not suffer from any illness, and ate only fresh and high-quality foods, then the benefits will be maximum. If antibiotics or chemicals were added to the food, bad water was given to them, and care was not good enough, the harm will be much greater. This is due to the fact that this organ in any body is a filter that allows toxins to pass through itself, and some of them settle there. The liver of an old, sick animal contains many harmful compounds that you risk absorbing along with it.

Be careful when consuming liver while losing weight, as it has the property of increasing appetite. And the second point when organizing dietary nutrition: carefully select varieties, paying attention to their calorie content, since the difference is quite significant: lamb has only 101 kcal, and goose has as much as 412 kcal.

Which liver is best for weight loss

Another important point - which one to choose? Which liver is the most dietary? For the average person's diet, pork, chicken or beef liver is suitable. But for those who want to lose weight, it is better to opt for only two options - beef (or better yet, veal) and chicken liver.

Pork liver contains fairly high levels of cholesterol. It leads to blockage of blood vessels and affects sebaceous deposits. Therefore, with frequent use, the weight will not only not decrease, but will also become even greater. The maximum you can afford is baked or boiled pork liver once a week.

As for chicken and beef liver , nutritionists are not so categorical here. It is worth noting that in addition to protein, these products contain a fairly large amount of useful microelements and vitamins that are ideal for a person losing weight:

• B vitamins, which are responsible for transporting everything useful in food and reducing stress levels.
• Iron for oxygenating the blood and preventing anemia.
• Chromium to improve metabolism and convert fat into energy.
• Vitamin A, good for skin and eyes.
• As well as magnesium, folic acid, daily dose of phosphorus, iodine, selenium and numerous natural acids.

Contraindications

• High cholesterol, atherosclerosis;
• chronic gastrointestinal diseases in the acute stage;
• diarrhea;
• individual intolerance;
• food allergies;
• age up to 14 years and after 60;
• severe kidney disease;
• pregnancy, lactation.

If you have an individual intolerance or food allergy, you should not eat liver at all. In the presence of other diseases and conditions - no more than once every 2-3 weeks and in small quantities. If you are planning to lose weight based on it, all contraindications from this list are absolute.

Recommendations

Is it possible to eat liver while losing weight?

When losing weight, you can eat low-calorie varieties:

• lamb;
• pork;
• beef;
• chicken;
• rabbit

High-calorie varieties are not recommended:

• turkeys;
• duck;
• goose

Fish (pollock and cod) is sold only in canned form, so due to the oil it is high in calories. But, since it is a leader in the content of microelements, sometimes it can be included in the diet in small quantities.

How to choose?

A high-quality liver has the following characteristics:

• uniform color: allowed from soft brown and pink to deep burgundy; it is strictly forbidden to eat a product that is orange in color (indicates that it belonged to a sick animal);
• porous, but not loose, but rather dense structure;
• tight-fitting film;
• clean surface, absence of stains, large blood clots and strange inclusions;
• specific sweetish smell;
• there should not be too many vessels;
• ice crust is not welcome.

How to store it correctly?

In the refrigerator in a plastic bag or under a lid in a plastic container from 0 to 4°C for no more than 2 days. In the freezer at -10°C - 3 months.

How to cook it correctly?

1. Before cooking, keep in the refrigerator for 2-3 hours (not in the freezer).
2. Rinse.
3. Free from fatty layers (if any), veins, films.
4. Blot with a paper towel to remove any remaining blood.
5. Cut into cubes.
6. You can beat it off a little.
7. Pour milk or kefir (soaking time - from 15 minutes to 2 hours).

What products is it compatible with?

Well absorbed in combination with the following products:

• green bean;
• baked potato;
• Brown rice
• lettuce, asparagus, arugula, parsley, dill;
• onion garlic;
• tomatoes, bell peppers, pumpkin, carrots;
• turmeric, oregano, rosemary, basil.

When is the best time to eat?

When losing weight, it is better to eat liver in the afternoon. Since it contains practically no carbohydrates, it is not suitable for breakfast. For lunch, you can enjoy fattier and high-calorie varieties: cook soup, for example. Sandwiches with fish livers will be an excellent snack for an afternoon snack. For dinner, it is better to steam, stew or bake dishes from it. Moreover, you should choose low-calorie varieties that contain more protein.

Liver diet

Type: low calorie. Duration: 1 week. Results: 3-4 kg. Difficulty: medium.

The basis of the diet: lamb, pork, beef, chicken, rabbit liver. A couple of times a week you can make sandwiches with fish (pollock or cod).

Additional products: vegetables, fruits, herbs, berries, mushrooms.

Low-fat fermented milk products, eggs, seafood are allowed in limited quantities; you can eat porridge for breakfast.

Drinks allowed include green tea, black coffee, freshly squeezed juices, rosehip decoction and 1 glass of dry red wine a couple of times a week.

Basic principles:

1. Any cooking methods. If you fry it, do it in olive oil.
2. Fractional meals.
3. Daily calorie content - no more than 1,500 kcal.
4. Drink 1.5-2 liters of water per day.
5. Physical activity is encouraged.

Sample menu for 1 day

Diet for non-alcoholic fatty liver disease

Patients suffering from NAFLD are advised to undergo regular physical activity and a low-calorie diet. In this situation, daily caloric intake is calculated individually, using a special formula, taking into account body weight, level of physical activity, gender, age, physiological needs and real energy consumption of the patient.

All patients without exception are strongly recommended to limit fat consumption by 20–30% of the total energy value, sharply reduce the amount of table salt and foods rich in cholesterol, completely eliminate offal, raw smoked sausages, egg yolk, caviar, meat and dairy products with high content fat Also, fried and deep-fried foods should be excluded from the diet. Patients with impaired glucose tolerance and reduced sensitivity of cellular receptors to insulin are advised to avoid simple carbohydrates and limit their intake of complex carbohydrates. At the same time, food should be rich in vitamins and natural prebiotics (onions, garlic, chicory, Jerusalem artichoke, artichokes, asparagus).

You should begin healthy weight loss very carefully, since sudden weight loss can also cause the development of non-alcoholic steatohepatitis (due to increased intake of free fatty acids into the liver). For NAFLD, the most effective and safest is considered to be a reduction in body weight per week by 1600 grams for adults, and by 500 grams for children.

Overview of varieties

Chicken (140 kcal)

Chicken liver is good because it is approved for consumption even by children. It is a leader in vitamin B12 content. Recommended for diseases of the cardiovascular system, because cyanocobalamin promotes the production of red blood cells. It contains a lot of selenium, which normalizes the functioning of the thyroid gland. So for weight loss it is better to use it for women whose excess weight is dictated by the improper functioning of this organ.

• Recipe 1. Steamed cutlets

Pass 300 g of chicken liver through a meat grinder. Mix with 2 chopped onions and 1 egg. Add 100 g grated carrots. Salt to taste. Form cutlets and cook using a double boiler. Place fresh arugula on a plate, cutlets on top, which can be decorated with bell pepper strips of different colors.

• Recipe 2. Baked with vegetables

Chicken livers are small in size, so each should only be cut into two halves. Do this with 0.5 kg of product. Dip each piece in flour and fry in olive oil. Salt - to taste. Place 2 onions into half rings, 2 carrots into thin slices, 1 red bell pepper into large strips. Pour the vegetables into one bowl, pour in 100 ml of 10% sour cream, stir. Place the liver in a refractory baking dish, and top with sour cream and vegetable mix. Cover with foil. Bake in the oven at 180°C for 45 minutes. Sprinkle with chopped herbs before use.

Turkey liver (276 kcal)

Turkey meat is considered one of the healthiest for weight loss, as it contains a lot of protein and is low in calories. However, this does not apply to liver: it contains 2 times more calories than chicken. But it is the leader in iron content. Therefore, if there are problems with hemoglobin and the circulatory system, it should definitely be included in the diet.

• Recipe. Liver-mushroom pate

Peel 600 g of turkey liver from the film, rinse, and boil. Chop 100 g of onion and fry in olive oil. Roughly chop 250 g of fresh champignons. Crush 4 garlic cloves. Chop 20 g of parsley and dill. Mix onions, mushrooms, garlic and herbs, simmer in a frying pan for about 10 minutes. Cut 2 hard-boiled eggs into cubes. Cool all ingredients, mix and puree in a blender.

Beef (130 kcal)

Nutritionists believe that beef liver is the best option for losing weight. It is a leader in the content of vitamins and microelements. It is completely absorbed and does not contribute to the formation of subcutaneous fat. The composition is predominantly protein, little fat. Rich in vitamin A, B9, chromium and heparin. Recommended for atherosclerosis, diabetes, fatigue, recovery of the body after a long illness or surgery. Strengthens the immune system.

• Recipe. Creamy

Cut 0.5 kg of beef liver into cubes, pour in 250 ml of milk, set aside for a couple of hours. Drain the milk, roll the pieces in flour, fry in olive oil. Add 2 chopped onions. Place in molds, pour in 250 ml of cream. Salt, pepper, other seasonings - to taste. Bake in the oven for half an hour at 160°C.

Pork (109 kcal)

Its structure is as similar as possible to that of a human. In this regard, the body spends less energy on its digestion than other varieties. Many people who are losing weight are too biased towards it, since a stereotype of thinking by analogy is triggered: if pork is a fatty, high-calorie product that is not recommended for dietary nutrition, then this also applies to the liver of this animal.

In fact, it is one of the lowest in calories (second only to lamb). The leader in protein content, while there is little fat and carbohydrates in it, and a minimal amount of cholesterol compared to other varieties. Therefore, it can be safely included in the menu when losing weight.

• Recipe. Pancakes

Pass 0.5 kg of pork liver and 3 onions through a meat grinder. Add 3 eggs. Salt, pepper, other spices - to taste. Stir, add 50 g of semolina. Leave for half an hour. Form pancakes. Bake in olive oil.

Lamb (101 kcal)

Lamb liver can become your favorite in the process of losing weight. It is the lowest calorie of all, it contains absolutely no fat. It also has a soft and delicate taste. In composition and beneficial properties it is not much different from beef.

• Recipe. Liver cake

Soak 0.5 kg of lamb liver in milk for a couple of hours. After this, pass through a meat grinder, add 100 ml of low-fat milk, 150 g of flour, 2 egg whites. Mix. Divide into 3 parts. Bake each pancake on both sides in the form of thick pancakes. Grate 2 carrots, chop 2 onions. Lightly fry, mix with sour cream or homemade mayonnaise. Grease the liver cakes with the vegetable filling and place them one on top of the other. Chill in the refrigerator for at least 3 hours.

Rabbit (166 kcal)

It belongs to dietary products, so it can also be safely included in the diet when losing weight. It contains a lot of vitamin A, which is why it is recommended for people suffering from insomnia and migraines.

• Recipe. Salad with carrots

Marinate a couple of onions, cut into half rings, for 3 hours in hot water with vinegar, salt and sugar. Chop a couple of cloves of garlic and lightly fry in olive oil. Cut 300 g of rabbit liver into strips, sprinkle with flour, and add to the garlic. Salt, pepper, other seasonings - to taste. Fry until done. Squeeze the pickled onion. Grate 150 g carrots. Mix ingredients, season with olive oil.

Fish

Cod (590 kcal)

Despite its high calorie content, cod liver is often included in diets as a source of healthy fats and microelements. The main thing is not to eat it in the evening and not to exceed the daily allowance of 30 g. It is better to use it in sandwiches. During weight loss, it supplies the body with valuable substances, energy and ensures a good mood, as it has a beneficial effect on the nervous system.

Pollock (474 ​​kcal)

Source of phosphorus. Ensures healthy and beautiful teeth, strengthens the heart muscle, improves brain function, and regulates acid-base balance. The rules for use are the same as for cod liver.

Top low-calorie recipes

Recipes for dietary chicken liver dishes are included in many diets. Such food is tasty, satisfying, healthy and easy to prepare. In addition, the by-product has an affordable price.

Giblets are baked in the oven with vegetables, cheese, and steamed. Pieces of the product are added to salads and stews. Pates, cutlets, pancakes, muffins, etc. are prepared from the liver.

Even a novice cook can cope with preparing dishes according to dietary recipes. The main thing is to follow the recipe so that the food tastes good and does not interfere with your weight loss.

With vegetables in a slow cooker

Chicken liver has a delicate taste and rich aroma. 100 g of prepared food contains 56.6 kcal, 5.9 g of proteins (B), 1.9 g of fat (F), 4.2 g of carbohydrates (C).

Recipe:

1. Peel, chop or grate the carrots.
2. Cut the onion into thin half rings.
3. Simmer the vegetables on the “Fry” program in a multicooker in a mixture of olive oil and water (1:2) for 5 minutes.
4. Add 500-700 g of chopped liver to the vegetables, turn on the “Stew” mode for 45-50 minutes.

Serve the finished liver with chopped herbs and chopped vegetables.

Cupcakes

This is an original version of dietary chicken liver with vegetables. Energy value – 159 kcal/100 g, B – 10.7 g, F – 8.5 g, U – 9.8 g.

Step by step recipe:

1. Using a blender, grind 200 g of chopped liver, an egg, 2 tbsp. l. sour cream, 2 tbsp. l. whole grain flour. Add salt.
2. Boil 2 potatoes, chop with a blender, mix with 20 g of butter or olive oil.
3. Boil the carrots and chop.
4. Chop onion, 1 paprika.
5. Mix all the vegetables.
6. Grind 50 g of cheese (fat content - up to 17%).
7. Place 2 tbsp in silicone molds. l. liver puree, then – 1 tbsp. l. vegetable mixture, then again liver and vegetables.
8. Sprinkle each liver muffin with cheese and bake for 20 minutes at 180 degrees.

Serve the dish with vegetable salad and herbs.

Salad with carrots

This simple dietary dish has an interesting sweetish-bitter taste. It contains 136 kcal, B - 9.8 g, F - 8 g, U - 5.8 g.

Recipe:

1. Simmer 300 g of liver, cut into thin strips, in a mixture of olive oil and water (1:2) in a non-stick frying pan.
2. Boil the carrots separately and grind through the large holes.
3. Cut sweet red onion into half rings.
4. Tear 200 g of lettuce leaves into pieces.
5. Mix all ingredients in a salad bowl and drizzle with olive oil. Add a little salt, basil, stir.

Serve with your favorite porridge or mashed potatoes.

Steam cutlets

Even capricious children will be happy to try these cutlets. They look appetizing, juicy, have a nice texture, and are juicy. 100 g contains approximately 167 kcal, B - 14 g, F - 4 g, U - 8 g.

Step by step recipe:

1. Pass 300 g of chicken liver through a meat grinder. Chop the onions and carrots in the same way.
2. Salt the minced meat, add the egg, mix.
3. Form cutlets, place them on a steaming container, and simmer for about 30 minutes.
4. Grind the paprika.
5. Wash and dry the arugula.

Place the finished cutlets on a plate, garnish with pieces of sweet pepper and arugula.

Pate

Dietary chicken liver pate is an ideal complement to whole grain toast or sandwiches. Nutritional value – 143 kcal, B – 10.5 g, F – 9 g, U – 5 g.

Step by step recipe:

1. Cut 500 g of chicken liver into pieces, simmer in salted water (the liquid should not completely cover the liver).
2. Add chopped carrots and onions (2 pcs.) to the stewpan with the offal.
3. After 20 minutes, remove the container from the stove, cool, and drain the broth.
4. Add a little butter, salt, spices, beat with a blender. If necessary, dilute the mixture with a decoction.

Transfer the finished pate to cling film, shape into a roll, and place in the refrigerator for half an hour. Cut into portions, sprinkle with herbs, or immediately spread on bread.

Salad with cucumbers and cheese

This recipe is simple to make, but quite suitable for adding to the holiday table. Calorie content – ​​127 kcal, B – 9.3 g, F – 7.3 g, U – 6.1 g.

Recipe:

1. Boil 120 g of chicken liver, cut into pieces.
2. Peel and chop 4 cucumbers.
3. Finely chop a bunch of green onions.
4. Mix all ingredients, sprinkle with soy sauce. Place the mixture into the cooking ring.
5. Crush a handful of nuts and sprinkle a couple of pinches on the salad.
6. Place clean arugula leaves and spinach on a plate with liver mixture.
7. Top with 100 g of chopped Feta cheese, a couple of olives, a little soy sauce, and pepper.

It turns out to be a tasty and beautiful salad for those losing weight.

Stewed in sour cream and mustard sauce

Stewed liver with sour cream has a pleasant islandy-creamy flavor. Nutritional value – 146 kcal, B – 15.4 g, F – 8 g, U – 1.3 g.

Recipe:

1. In a heated frying pan, simmer 500 g of chicken liver in the usual way (a mixture of olive oil and water) for 5 minutes.
2. Cut the onion into half rings and simmer with the offal for 3-5 minutes.
3. Separately mix 100 ml of low-fat sour cream, 2 tbsp. l. mustard, salt, spices.
4. Pour the sauce over the liver, simmer for 10 minutes under the lid.

Eat separately, with vegetable salad or boiled brown rice.

Baked with pumpkin and cheese

This dietary dish is usually prepared in the fall. This is a great example of a combination of benefits and taste. Nutritional value – about 170 kcal/100 g, B – 8 g, F – 6.6 g, U – 4.5 g.

Step by step recipe:

1. Boil 400 g of offal until half cooked, adding a small amount of water with 1 tbsp. l. olive oil. Add salt and pepper.
2. Peel, cut into pieces 400 g of pumpkin, simmer in a saucepan until partially cooked. Salt and pepper.
3. Chop 2 cloves of garlic and a sprig of rosemary.
4. Place liver and pumpkin in pots, sprinkle with garlic and rosemary.
5. Divide 100 g of sour cream among all pots.
6. Sprinkle hard cheese (100 g) on ​​top of the ingredients.
7. Bake for 30 minutes at 180-200 degrees.

Sprinkle with herbs and eat warm.

Stew

This is a multi-component dish in which liver is combined with a vegetable mixture. Instead of frozen assortment, you can use fresh fruits from the garden. Very tasty stew with chicken liver and mushrooms. Energy value – no more than 130 kcal, B – 12 g, F – 4.8 g, U – 3.9 g.

Recipe:

1. Cut 2 potatoes into medium cubes, 1 onion into half rings.
2. Simmer the onion for 3-5 minutes.
3. Add the chopped potatoes, pour 200 ml of water over them, and bring to a boil.
4. Add 150 g of Mexican mixed vegetables to the potatoes and add salt. Simmer until half cooked, covering with a lid.
5. Cut 400 g of chicken liver into very small pieces. Divide the contents of the saucepan: distribute the offal on one half, salt it, and vegetables on the other. Stir the liver periodically, after 10 minutes combine all the ingredients.
6. Sprinkle with marjoram and simmer until done.

This recipe allows you to experiment with ingredients.

In a steamer with wine and spices

With the help of a double boiler and a simple set of ingredients, you can prepare an exquisite dietary dish. It contains no more than 140 kcal, B - 19.4 g, F - 5.08 g, U - 1.3 g.

Step by step recipe:

1. Cut the chicken liver into long thin strips and add salt. Place in a container for cooking cereals.
2. Add 3 tbsp. l. dry white wine and filtered water from 15 to 25 degrees.
3. Add to the liver 2 chopped garlic cloves, an onion, 2 tbsp. l. olive oil, ½ cup breadcrumbs, a little basil, nutmeg and oregano.
4. Cook for 15-20 minutes.

Serve the liver with boiled rice or vegetable puree. Use lettuce or any greens for decoration.

Calorie table

To clearly see which liver is best for weight loss, study the following table, which shows the calorie content and BJU for each variety.

Liver is undoubtedly healthy if it is of high quality and properly prepared. In the absence of contraindications, low-calorie varieties will fit perfectly into the diet when losing weight. When following diets, you need to look separately for each to see what list it is on - prohibited or permitted foods.