What is useful to eat dinner to lose weight. What you can eat for dinner with proper nutrition and what you should refuse. rules of a slim figure that every woman should know

Delicious healthy dinner proper nutrition for is one of the key points. Too heavy food is a common mistake of losing weight people. A regular night - a real crime against health. So that you don’t want to eat before going to bed, it is important to have dinner correctly, but in no case should you starve.

Proper and tasty dinner: 7 popular foods

1. Do not transfer. The feeling of hunger is quenched 30 minutes after eating. Because of this, a person manages to eat much more than he needs. To avoid systematic overeating, you need to eat as slowly as possible. Chew food into a fine slurry before swallowing. In the process, it is recommended to reduce the standard portion by a quarter and use smaller diameter plates. This helps to deceive your own perception - a small full plate is perceived as a large portion.
2. Don't eat a lot of salty foods. Excess salt increases thirst. You have to drink too much liquid, the kidneys can not cope with its excretion. Excess fluid contributes to the appearance of edema.
3. Observe portion sizes. Dinner should be 30% daily allowance calories. For women, the norm is 1200-1400 kcal per day, for men - 1600-1800. People engaged in physical labor, and can increase the rate to 2500 kcal.

In the first weeks of the transition to proper nutrition, it will not be possible to follow all the rules. There is nothing to worry about, the body needs time to adjust to a new regimen. A slight malaise is acceptable: nausea, mild pain in the stomach. Put away unpleasant symptoms cleansing the body will help.

It is necessary to arrange a fasting day, during which there are only green apples or cucumbers. water and green tea can be drunk in unlimited quantities. Such a diet removes toxins from the body, gently cleanses the intestines and prevents constipation.

What can you eat for dinner

For evening meals, you should choose foods that do not overload the digestive system. A healthy dinner should start no later than 19:00. In the evening, metabolism slows down. If you eat dinner later than 20:00, the products will not have time to be digested. This provokes the accumulation of gases and bloating.

For dinner you can eat:

1. Lean meat. It includes chicken breast, turkey fillet, veal and rabbit meat. In order for protein foods to be digested and absorbed faster, they must be consumed with foods containing acids. For example, with kefir or sweet and sour pomegranate sauce.
2. Fish and seafood. Any lean fish- Light nutritious dinner. Mussels, crab meat and other seafood will help diversify the diet.
3. Vegetables. In fresh form, you need to eat juicy vegetables: Bell pepper, cabbage, cucumbers, radishes. Carrots, beets, eggplant and pumpkin should be baked. Potatoes for dinner are not desirable.
4. Dairy products. An alternative to the usual cottage cheese and kefir can be: low-sugar yogurts, fermented baked milk, milk.
5. Eggs. You can eat eggs in any form: hard-boiled, soft-boiled, in the form of an omelet. Fried eggs will have to be discarded - when frying, it absorbs too much oil.
6. Cereal porridge. A good option dinner - buckwheat or oatmeal. Rice is best left in the morning.
7. Whole wheat bread. It is permissible to eat 1-2 slices of bread. It is desirable that it be slightly dry. Freshly baked and, especially, warm bread cannot be eaten.

After dinner, you can not immediately go to bed, you need to wait 3-4 hours. At this time, it is useful to take a walk in the fresh air, 2 hours after eating - do yoga or do a light workout. Serious physical exertion should be avoided. If you want to eat before going to bed, you can use a small piece of low-fat cheese or a glass of kefir. You can't go to bed hungry.

Foods to avoid in the evening

A correctly compiled evening menu cannot include:

1. Sweets. These include not only cookies and sweets, but also dried fruits. They are high in carbohydrates. Once in the body, they are quickly absorbed and deposited on the hips and waist with excess fat deposits.
2. Animal fats. Sea fish and mature cheeses can be eaten until 16:00, fat-free analogues are suitable for dinner.
3. Heavy food. Red meat, mushrooms, and legumes are foods that take a long time to digest and are hard to digest. They should be eaten for lunch.
4. Flour. White bread, homemade cakes and pasta- sources of fast carbohydrates. They quickly satisfy hunger, but do not carry any benefit.

Refusal of any product only increases the desire to eat it, even if it was not a frequent guest on the menu before. This is a feature of the psyche that must be taken into account. To avoid breakdowns, you need to allow yourself small portions of "harmful things" 1-2 times a week.

The best diet dinner recipes for the week

The perfect evening meal: quick and tasty. Dinner options, while maintaining proper nutrition, are many, they are varied and do not require special culinary skills.

Vegetable salad with cabbage

For 4 servings of salad you will need:

• 0.5 kg of Beijing cabbage;
• 1 onion;
• 1 carrot;
• 1 lemon.

Shred the cabbage, finely chop the carrots and onions. Mix, use lemon juice as a dressing.

Omelette

For 2 servings of omelette you will need:

• 3 eggs;
• 1 st. l. flour without a slide;
• 2 tbsp. l. milk;
• a pinch of salt.

Beat milk with flour until smooth. Add eggs one at a time, mix. Add spices. Fry over low heat for 3-5 minutes. Decorate the finished omelet with herbs if desired.

chicken cutlets

For 6 servings of cutlets you will need:

• 600 gr. chicken fillet;
• 500 gr. cabbage;
• 1 bulb.

Grind all the ingredients in a blender, mix, salt to taste. Form cutlets and bake in the oven until cooked.

Cabbage soup

For 4 servings of soup you will need:

• 1 liter of broth or water;
• 0.5 kg of cauliflower;
• 1 bell pepper;
• 1 carrot;
• 1 tomato;
• 3-5 stalks of celery;
• 1 bulb.

Cut all vegetables into cubes, boil until tender. Smash the finished soup in a blender, pour back into the pan and bring to a boil.

Oatmeal with kefir and flaxseeds

For 2 servings of porridge you will need:

• 300 gr. oatmeal;
• 0.5 liters of water;
• 400 ml of kefir.
• 2 tbsp. spoons of flax seeds

Pour the flakes into boiling water, cook until tender. Grind flaxseeds, pour into kefir.

Fish with vegetable salad

For 4 servings of fish you will need:

• 600 gr. lean fish fillet;
• 300 gr. Beijing cabbage;
• 200 gr. lettuce leaves;
• greenery.

Cut the fish into steaks, bake in the oven. For salad, chop cabbage, chop lettuce and greens. Drizzle with olive oil, put on plates. Put the fish steak on top of the salad.

cheesecake

For 6 servings of cheesecake you will need:

• 600 gr. cottage cheese;
• 80 gr. semolina;
• 1 egg;
• 1 pinch of soda.

Mix cottage cheese with semolina and soda, beat in an egg, mix until smooth. Pour into a mold and keep in a warm place for 15 minutes. Bake until golden brown.

Preparing a delicious dinner from the available products is not difficult at all. On average, it takes 15-20 minutes to prepare dinner for the whole family. Joint reception wholesome food after a long working day - a guarantee of good health and warm relationships.

Most girls and women believe that in order to lose weight, it is necessary to stop eating after 18 pm. However, it is worth noting that such food is only suitable for those who go to bed early. For those who go to bed closer to the night, it is best to have dinner 2-3 hours before bedtime.

Of course, there is no need to go to extremes, because each person has an individual daily routine and the body's susceptibility to food. But you need to remember that refusing a full dinner is fraught with problems with the stomach and intestines.

Therefore, if a person has a frantic daily routine, when he does not have time to have a hearty breakfast and lunch, and then comes home at 8 pm and tries not to eat after 6 pm, refusing dinner, you can earn problems. And, on the contrary, if a person eats a heavy dinner before 18, but goes to bed at 20 o’clock, weight gain is definitely guaranteed.

Nutritionists urge overweight people to find a "golden mean" for themselves. It is worth dealing with the question of what to have for dinner in order to lose weight.

What not to eat for dinner

Before talking about allowed foods and dishes for dinner, you need to figure out what you absolutely can’t eat so as not to gain extra pounds. Of course, these are fast carbohydrates, which are found in excess in baked goods, sweets, sweet juices and carbonated drinks, potatoes and cookies.

It is these products that must be abandoned so as not to gain excess weight. However, for breakfast and lunch, you can eat them in reasonable quantities.

Fruits such as banana and grapes should also be included here, but nutritionists are not so categorical about other fruits and believe that it is quite reasonable to eat citrus fruits, avocados or apples for dinner.

What can you eat to lose weight

Now let's move on to the question of permitted products and their quantity. In order not to overeat at night, the contents of the plate should be equal to two palms. That is approximately 200-300 grams. It is best to steam, bake in the oven or on the grill (electric grill) all foods for dinner.

Thus, you can reduce the calorie content of the dish. You should not infringe on yourself and eat only apples or kefir if you eat in right time and in reasonable quantities, it will not only not harm the body, but also increase its performance.
Steamed vegetables are very good for dinner.

Note!

Lean chicken or fish meat. Fruits like grapefruits, oranges, avocados and apples. Cottage cheese casserole or scrambled eggs. All kinds of salads with herbs, seasoned lemon juice or butter (without mayonnaise and sour cream), seafood. Any cabbage, be it broccoli, cauliflower or white cabbage. Berries, mushrooms and nuts.

From drinks, water without gas, mint tea without sugar (with a spoon of honey) is most preferable.

Several healthy dinner options

It is very good if a person who decides to lose weight will have several options. healthy meals for dinner, so that he knows what to eat to lose weight.

1. An option is a small piece of fish baked in the oven, 2 potatoes and a cucumber. As a drink - tea with honey.
2. Option - boiled cauliflower, a piece of cheese and green salad. Drink - unsweetened fruit drink.
3. Option - cottage cheese casserole, avocado, low-fat yogurt.
4. Option - scrambled eggs from 2 eggs with spinach, tea.

For each season, it is better to choose a menu for weight loss, based on a selection of products that are not difficult to buy. In the summer, you can switch to tomatoes, with which you can cook a lot of delicious and low-calorie dishes.

How to have dinner

So, with useful and harmful products for dinner, we figured out, it remains to understand how to have dinner in order to lose weight.

To do this, there are several rules for proper eating: you can’t eat in front of the TV, computer or while reading (the fact is that our brain is not able to estimate the amount of food eaten, as a result, we absorb several times more than we should, which is fraught with more than weight); you should forever forget about supplements for dinner (accustom yourself to a certain amount of food, for this you can put food on a small plate); try to have dinner at the same time (not only on weekdays, but also on weekends), this will accustom the body to a certain regimen; Dinner is a must. The main thing is to find the right time for it. Data Compliance simple rules It will help not only not to gain extra calories, but also to lose weight. What to do if you want to eat before going to bed? Firstly, in order to get enough of dinner, the meal should be stretched for 15 minutes. You should not save time and eat quickly. So you will not be able to benefit and enjoy the dish. After the meal, you can do something pleasant. For example, go to the cinema, meet friends, take a walk.

Secondly, during the day you should drink at least 2 liters of clean water, and more is possible. And, thirdly, the famous phrase will never become obsolete: "If you want to eat - eat an apple, if you don't want an apple - you don't want to eat." This fruit will not hurt even before going to bed, but it will perfectly satisfy hunger, fill the stomach and saturate the body with useful vitamins and microelements.

Source: http://www.neatfigure.in.ua/kak-uzhinat-chtoby-poxudet/

How to eat dinner to lose weight

What to eat for dinner when losing weight - the right menu with recipes and allowed low-calorie foods

All experts in the field of nutrition, describing nutrition schemes for body shaping, specify that in the evening it is necessary to load digestion to a minimum. However, not everyone explains what you can eat for dinner on a diet so that you don’t want forbidden foods closer to the night and the body is satiated. What dishes will not contribute to weight gain, and how to eat right in the evening?

What is weight loss

Reducing the calorie intake to almost zero, eating greens and drinking kefir is a path to erosive changes in the gastrointestinal mucosa, but not body shaping, although weight may go away, but only water will be lost. Competent weight loss is the burning of fat reserves, i.e.

impact on the quality of the body, depending on the quality of nutrition. It is carried out by reducing the number of calories that a person should consume, but within reasonable limits.

Giving food to the enemy in the evening, as the proverb says, is not worth it - the damage to digestion is too great: you just need to find out what it is - the right dinner for losing weight.

What to eat for dinner to lose weight

Food can help burn fat if it has a so-called. "zero" calories.

This concept does not mean literally 0 kcal, but the predominance of the amount of effort that the body will make to process it and get energy over the number of calories that it contains.

These foods can help you lose weight, but they're not the only foods you should eat at dinner to lose weight. Evening meals, according to doctors, must include very nutritious foods, but low in calories. Mostly these are light proteins, but they are not always useful.

Dinner with proper nutrition for weight loss should include one of the following products:

• greens (fiber and low calorie content);
• vegetables (especially cruciferous, i.e. cabbage), better fresh;
• spices (disperse metabolic processes).

The main principles of a proper dinner

Breakfast and lunch raise much fewer questions than an evening meal, as nutritionists vied with each other - you can’t load the body before bed. To dig a little deeper and try to form an approximate filling of a plate of food, the main principles sound like this:

• Try to eat in the evening 25-30% of the daily calorie allowance.
• If possible, make 2 dinners - the last one will be 3 hours before bedtime, will be less than 10% of the daily calorie content of the menu and will be represented mainly by a sour-milk group of drinks (ryazhenka, kefir, sourdough).
• The right dinner for weight loss is a reduced proportion of carbohydrates (exclude simple ones completely) and the absence of high GI foods.
• You can’t have dinner with potatoes, just as you shouldn’t eat boiled beets and carrots in the evening if you hope to lose weight.
• Fruits, if you really want to, take green (or citrus fruits), because. the rest, when used for dinner, will interfere with weight loss.
• Do not overeat - a portion should saturate you, but not to the point of wanting to lie down and not move: imagine that after dinner you need to jump more. Can you? If the answer is yes, all is well.
• Do not mix cereals with protein at dinner (i.e. cook meat with herbs, not rice).
• If you have to drink alcohol, then only dry wine.
• The maximum serving of animal protein is 100 grams.
• Avoid sweets, caffeine sources, fatty/smoked meat products for dinner.

What foods can you eat in the evening

This issue is of particular relevance for people attending events after work: it is difficult to completely refuse food here, it may look disrespectful, so you have to urgently decide which of the proposed ones will harm the figure to a lesser extent. For such a situation, nutritionists advise giving preference to red wine and hard cheeses. Perfect option- Parmesan and its "relatives", i.e. species that have a long exposure (from a year): they have low fat content, few carbohydrates.

As a classic dinner in the evening, you can eat foods that are low in calories and fat:

• boiled eggs (use without yolk);
• seafood;
• lean fish - mackerel, pollock, flounder;
• poultry meat;
• herbal teas;
• vegetables (preference for zucchini, cabbage, celery, pumpkin);
• legumes;
• hard cheese, or Tofu;
• kiwi, apples, dried apricots, pineapple, prunes;
• dairy products;
• maybe a little honey;
• juices from vegetables / fruits that are made at home (i.e. no additives);
• nuts and seeds are allowed in the minimum portions for dinner - they have a high calorie content, but they are very satisfying.

Dinner options

The choice of products for preparing an evening meal is completely determined by whether you will have a load today, or you already have, or you lead an absolutely sedentary lifestyle. Deciding what to eat will have to be based on the calories already eaten, and even after answering the question of when you will go to bed. Universal Options dinner, according to a number of nutritionists, the following:

• Cottage cheese casserole (only egg white + low-fat cottage cheese, it is allowed to add a little sour berries) and natural yogurt.
• A portion of kefir or fermented baked milk (up to 500 ml is possible), but it is better to leave this option for the 2nd dinner, which is closer to bedtime.
• Smoothies (preferably vegetable, because fruits have a higher percentage of sugars that are dangerous for weight loss).
• Fish and seafood prepared without additional fats - you can bake, stew, boil, but do not fry. Juices, wine, soy sauce are suitable for marinade.
• Stewed mushrooms.
• Turkey/chicken cutlets or meatballs that have been baked in the oven or steamed.
• Omelet, but with a minimum of yolks or without them, supplemented with vegetables.
• Boiled chickpeas or lentils with stewed tomatoes, zucchini and a bunch of greens.

Nutritionists are ready to advise this version of evening food only to people who have physical activity during the day. Then the protein will go to the structure of the muscles, and will not be processed into fats, making it difficult to lose weight.

However, there are certain reservations here: a healthy protein dinner is a small (!) Portion of boiled or steamed poultry or fish (the norm is up to 100 grams), and leaf salad, dill or other kind of greens.

You can take a cucumber if you do not like animal protein without plant foods.

Easy dinner for weight loss

Are you not subjected to physical exertion, do you have an office job, do you not take walks, and do you go to bed early? A delicious light dinner for weight loss in your case will exclude meat, because.

it will not be digested and will poison the body, but fish (low-fat species) is possible. Suitable for dinner and seafood. A serving of such protein should be about 50 g, and the rest of the plate will be occupied by vegetables.

An alternative to losing weight can be an omelette (if you don’t appreciate marine life), but always with plant products.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

All experts in the field of nutrition, describing nutrition schemes for body shaping, specify that in the evening it is necessary to load digestion to a minimum. However, not everyone explains what you can eat for dinner on a diet so that you don’t want forbidden foods closer to the night and the body is satiated. What dishes will not contribute to weight gain, and how to eat right in the evening?

What is weight loss

Reducing the calorie intake to almost zero, eating greens and drinking kefir is a path to erosive changes in the gastrointestinal mucosa, but not body shaping, although weight may go away, but only water will be lost. Competent weight loss is the burning of fat reserves, i.e. impact on the quality of the body, depending on the quality of nutrition. It is carried out by reducing the number of calories that a person should consume, but within reasonable limits. Giving food to the enemy in the evening, as the proverb says, is not worth it - the damage to digestion is too great: you just need to find out what it is - the right dinner for losing weight.

What to eat for dinner to lose weight

Food can help burn fat if it has a so-called. "zero" calories. This concept does not mean literally 0 kcal, but the predominance of the amount of effort that the body will make to process it and get energy over the number of calories that it contains. These foods can help you lose weight, but they're not the only foods you should eat at dinner to lose weight. Evening meals, according to doctors, must include very nutritious foods, but low in calories. Mostly these are light proteins, but they are not always useful.

Dinner with proper nutrition for weight loss should include one of the following products:

• greens (fiber and low calorie content);
• vegetables (especially cruciferous, i.e. cabbage), better fresh;
• spices (disperse metabolic processes).

The main principles of a proper dinner

Breakfast and lunch raise much fewer questions than an evening meal, as nutritionists vied with each other - you can’t load the body before bed. To dig a little deeper and try to form an approximate filling of a plate of food, the main principles sound like this:

• Try to eat in the evening 25-30% of the daily calorie allowance.
• If possible, make 2 dinners - the last one will be 3 hours before bedtime, will be less than 10% of the daily calorie content of the menu and will be represented mainly by a sour-milk group of drinks (ryazhenka, kefir, sourdough).
• The right dinner for weight loss is a reduced proportion of carbohydrates (exclude simple ones completely) and the absence of high GI foods.
• You can’t have dinner with potatoes, just as you shouldn’t eat boiled beets and carrots in the evening if you hope to lose weight.
• Fruits, if you really want to, take green (or citrus fruits), because. the rest, when used for dinner, will interfere with weight loss.
• Do not overeat - a portion should saturate you, but not to the point of wanting to lie down and not move: imagine that after dinner you need to jump more. Can you? If the answer is yes, all is well.
• Do not mix cereals with protein at dinner (i.e. cook meat with herbs, not rice).
• If you have to drink alcohol, then only dry wine.
• The maximum serving of animal protein is 100 grams.
• Avoid sweets, caffeine sources, fatty/smoked meat products for dinner.

What foods can you eat in the evening

This issue is of particular relevance for people attending events after work: it is difficult to completely refuse food here, it may look disrespectful, so you have to urgently decide which of the proposed ones will harm the figure to a lesser extent. For such a situation, nutritionists advise giving preference to red wine and hard cheeses. The ideal option is Parmesan and its “relatives”, i.e. species that have a long exposure (from a year): they have low fat content, few carbohydrates.

As a classic dinner in the evening, you can eat foods that are low in calories and fat:

• boiled eggs (use without yolk);
• seafood;
• lean fish - mackerel, pollock, flounder;
• poultry meat;
• herbal teas;
• vegetables (preference for zucchini, cabbage, celery, pumpkin);
• legumes;
• hard cheese, or Tofu;
• kiwi, apples, dried apricots, pineapple, prunes;
• dairy products;
• maybe a little honey;
• juices from vegetables / fruits that are made at home (i.e. no additives);
• nuts and seeds are allowed in the minimum portions for dinner - they have a high calorie content, but they are very satisfying.

Dinner options

The choice of products for preparing an evening meal is completely determined by whether you will have a load today, or you already have, or you lead an absolutely sedentary lifestyle. Deciding what to eat will have to be based on the calories already eaten, and even after answering the question of when you will go to bed. Universal dinner options, according to a number of nutritionists, are as follows:

• Cottage cheese casserole (only egg white + low-fat cottage cheese, it is allowed to add a little sour berries) and natural yogurt.
• A portion of kefir or fermented baked milk (up to 500 ml is possible), but it is better to leave this option for the 2nd dinner, which is closer to bedtime.
• Smoothies (preferably vegetable, because fruits have a higher percentage of sugars that are dangerous for weight loss).
• Fish and seafood prepared without additional fats - you can bake, stew, boil, but do not fry. Juices, wine, soy sauce are suitable for marinade.
• Stewed mushrooms.
• Turkey/chicken cutlets or meatballs that have been baked in the oven or steamed.
• Omelet, but with a minimum of yolks or without them, supplemented with vegetables.
• Boiled chickpeas or lentils with stewed tomatoes, zucchini and a bunch of greens.

Protein

Nutritionists are ready to advise this version of evening food only to people who have physical activity during the day. Then the protein will go to the structure of the muscles, and will not be processed into fats, making it difficult to lose weight. However, there are certain reservations here too: a healthy protein dinner is a small (!) Portion of boiled or steamed poultry or fish (the norm is up to 100 grams), and lettuce, dill or other kind of greens. You can take a cucumber if you do not like animal protein without plant foods.

Easy dinner for weight loss

Are you not subjected to physical exertion, do you have an office job, do you not take walks, and do you go to bed early? A delicious light dinner for weight loss in your case will exclude meat, because. it will not be digested and will poison the body, but fish (low-fat species) is possible. Suitable for dinner and seafood. A serving of such protein should be about 50 g, and the rest of the plate will be occupied by vegetables. An alternative to losing weight can be an omelette (if you don’t appreciate marine life), but always with plant products.

Dinner after workout

The main requirement for nutrition after exercise, if you are aiming to lose weight by burning fat, is to create a "window" between it and food. Dinner after training for weight loss should be carried out after 1.5 hours, so that just eaten calories do not go to replenish energy. Protein becomes the center of your plate, so here all options for meat or fish compositions, seafood, curd dishes are allowed, but without fat. It is desirable that all products are low-calorie, i.e. for 150-200 kcal, no more, and was not accompanied by cereals.

Diet dinner recipes

You can’t figure out how to create a food set in the evening so that it turns out to be healthy, but tasty, and go to bed without feeling hungry? Check out these recipes diet meals, which attract with simplicity and low calorie content of prepared food. The basis of these options for the evening plate is eggs, which are a must-have product on the menu, and cereals - buckwheat and rice.

Omelette

• Cooking time: 7 minutes.
• Servings: 1 person.
• Calorie content of the dish: 104 kcal.
• Purpose: for dinner.
• Kitchen: home.

If you don’t recognize meat and fish in the evening, but without them you don’t know what you can eat for dinner while losing weight so that you don’t want to eat something harmful after, try a light omelet. You can cook it in a pan, but it must have a non-stick coating, or you can cook it in the oven, but this will increase the baking time. An omelet for dinner exists in 2 variations: in milk (it is desirable that lactose is contained in a minimum amount, it interferes with weight loss), or in water. For taste and nutrition, you should add greens or vegetables. You can throw a couple of grams of hard cheese.

Ingredients:

• egg whites - 3 pcs.;
• milk 1.8% low lactose - 50 ml;
• spinach - 100 g;
• tomatoes - 100 g.

Cooking method:

1. Grind the washed spinach, cut the tomatoes into slices.
2. Put on a hot pan, pour egg whites whipped with milk.
3. Putting a lid on top, wait until the surface of the omelet grabs.
4. Turn over, brown the other side. Roll up before serving.

Rice

• Cooking time: 35 minutes.
• Servings: 1 person.
• Calorie content of the dish: 114 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Difficulty of preparation: easy.

Among the dinner options in the recommendations of nutritionists occasionally slips boiled rice, but not white, but only wild varieties. An excellent choice for weight loss is black rice for dinner, which goes well with seafood. An additional plus is the reduced calorie content of this cereal, so the portion size can be slightly increased. This best option what is on a woman who does not eat enough vegetables.

Ingredients:

• black rice (dry) - 50 g;
• shrimp i / m peeled - 50 g;
• water - 210 ml;
• cucumber - 100 g;
• salt.

Cooking method:

1. Rinse the groats until the flowing water is transparent.
2. Boil for half an hour using stainless steel cookware. Salt is minimal - for dinner this is best avoided.
3. Throw shrimp into boiling water for a minute.
4. Cucumber cut into slices, decorate the main dish.

Buckwheat

• Cooking time: 25 minutes.
• Servings: 1 person.
• Calorie content of the dish: 179 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Difficulty of preparation: easy.

If you adhere to the principles of a healthy diet, it is advisable to avoid cereals in the evening for weight loss or consume them before 19-20 hours. After that, you should not eat cereals, but there is an exception - you can eat buckwheat for dinner. This cereal, according to nutritionists, is an excellent fat burner, and it is safe for people with food allergies (mainly gluten). If you don’t know what you can eat hearty for dinner while losing weight, cook buckwheat.

Ingredients:

• buckwheat - 40 g;
• water - 170 ml;
• salt;
• butter - 5 g;
• green beans - 70 g.

Cooking method:

1. Cook buckwheat by pouring it into boiling water for 25 minutes with the lid closed and low heat. Add oil (better without it).
2. Separately brown the frozen beans (pan dry). Serve without mixing.

eggs

• Cooking time: 10 minutes.
• Servings: 1 person.
• Calorie content of the dish: 72 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Difficulty of preparation: easy.

If an hour after the main evening meal you realized that it was far from night, hunger again made itself felt, and you couldn’t decide how to drive it safely and reliably, boil eggs for dinner. However, they may not saturate solo, so it is additionally worth going through the list of products allowed for weight loss. Here you will need greens (be guided by the presence in the refrigerator), sweet peppers, Tofu cheese (an alternative is Adyghe). It is allowed to serve such a dinner with whole grain bread.

Ingredients:

• eggs 1 cat. - 3 pcs.;
• greens - 20 g;
• Bulgarian pepper - 70 g;
• Tofu cheese - 20 g.

Cooking method:

1. Boil eggs. Technology is not important, because you remove the yolk. Cut the protein lengthwise to make halves-boats.
2. Grind pepper, cheese and herbs. Mix.
3. Spread this mass with a teaspoon into the protein halves. Dinner tonight is ready!

Video: What to eat for dinner when losing weight

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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What to eat for dinner when losing weight - correct menu with recipes and allowed low-calorie foods

Nutritionists prove that eating in the evening is contraindicated not only for those who follow their figure. Eating in the evening negatively affects the function of human organs. Unfortunately, a person is not able to adjust the work of the body to his rhythm of life.

The brain of each person contains a site that controls the physiological processes of the body - the hypothalamus. It is associated with the functions of the gland of the endocrine system (pituitary gland), which is responsible for the work of the endocrine system of the body and its development, and also regulates the functioning of the genital organs and the physical condition of a person.

A person does not have the opportunity to change the biological structure of his body. He cannot control the breathing of the body, the heartbeat, the work of the intestines and the stomach. In order for the body to be always healthy, nutrition must be properly composed for the whole day.

At night, all organs and cells of the body are restored. The accumulated stresses, the food that fills the stomach during the whole day, now will not interfere with rest. Therefore, before going to bed, you should not eat high-calorie foods so as not to disturb the rest of the body as a whole. All night snacks affect the development of melatonin. A person becomes nervous, restless, cannot sleep peacefully, despite being tired.

Hunger allows the body to absorb accumulated fats. The experiments that athletes conducted on themselves showed that if you do not take food at night, fats are processed very well, and hunger contributes to the development of muscles and biceps. The habit of eating at night develops obesity, which is very difficult to get rid of in the future. And by the age of 24, his growth intensifies. An adult body does not require the use of carbohydrates in large quantities, as it happens in childhood and adolescence.

Dinner Rules

There is always the question of what time to have dinner. For people who get up early and go to bed late (21.22 hours), dinner should be at 18-00. Night owls can arrange dinner for themselves much later, 3-4 hours before bedtime. During this time, the food will be assimilated, digested, and the stomach will rest during sleep. Products should be light, quickly absorbed by the body. If dinner did not turn out on time, you can do it a little later, the main thing is in moderation. It will be enough to drink a cup of fermented milk product or yogurt before bedtime, and the body will not experience hunger. If you could not resist the sweet, you can replace it with honey (a teaspoon). Put honey in your mouth and dissolve, swallowing immediately is not advisable. You can drink a glass of water or a decoction of mint. After honey, the feeling of hunger disappears in a person. It also helps improve sleep.

What to eat for dinner with proper nutrition

Dinner food makes up approximately 20% of all food consumed throughout the day. Its calorie content should be no more than 300, 400 k / kl. Dinner consists of foods that contain proteins and vegetables. Products with protein are 2 times less than vegetable ingredients. Vegetables must be divided into two parts. One part is amenable to heat treatment: boil in a water bath or stew in the oven. The second group is used for raw vegetable salad.

The amount of food for dinner should be as much as they fit in the palm of your hand (fingers are not counted). The proportion is one to two. One palm - foods containing protein, two palms - vegetables. Foods that are high in protein: fish, all varieties legumes, eggs, chicken fillet, cottage cheese products, cheese, mushrooms. An addition to protein foods will be cooking from cauliflower or broccoli, pumpkin, zucchini, celery, tomato, cucumbers, avocados.

Do not eat potatoes, pasta, porridge during dinner. Nutritionists recommend dinner without fried foods, dumplings, dumplings, sweets, baked foods. Dinner from such products will increase the load on internal organs(liver, stomach, pancreas), which is very undesirable. Glucose is not processed during sleep, which means it will be deposited in fat. The feeling of hunger before going to bed can be quenched with an apple, a glass of kefir with spices or spices: ginger, coriander, cardamom, black pepper. They speed up the metabolism in the body.

Proper nutrition for dinner sample menu

You need to approach the right dinner correctly, think over and draw up a menu.

Roughly it should be like this:

• Monday: fish baked in the oven + cauliflower or broccoli salad seasoned with sunflower oil (yield 150 gr. - 20 gr.)
• Tuesday: chicken fillet + vegetables (output 100 gr. - 150 gr.)
• Wednesday: seafood + vegetables (yield 100 gr. - 150 gr.)
• Thursday: steamed or stewed vegetables + boiled poultry meat (output 150 gr. - 100 gr.)
• Friday: scrambled eggs + vegetables (yield 200 gr.)
• Saturday: cottage cheese casserole (yield 150 gr.)

A portion of dinner for a woman is 250 gr., And for a strong half - 100 gr. more. Cooked dinner should be in the right ratio: protein + vegetables. For men - 100 gr. protein + 250 gr. vegetables. For women - 70 gr. protein + 180 gr. vegetables. Calorie content is determined by the amount of food intake (approximately 250/350 kilocalories). Nutritionists advise to refrain from fatty sauces, butter, spicy ketchups during dinner. These foods make proteins difficult to digest.

At the end of dinner, it is better to spend time in light movement: a walk, household chores. This will provide good dream, and great shape.

Almost the vast majority of girls are sure that eating for dinner is generally harmful for weight loss. Gastroenterologists and nutritionists do not agree with them. If you carefully avoid dinner, the body will starve for about 14-16 hours a day. As a result, metabolism may slow down, digestion may be disturbed, and it is unlikely that you will be able not to “get stuck” on the idea of ​​losing weight with all the ensuing unpleasant consequences.

You can and should have dinner, since weight is gained not at all because of the evening meal itself as a fact, but because of its “misuse”. What is better to eat for dinner to lose weight?

The right dinner for weight loss: 5 simple rules

The only thing "Taboo" for the right dinner, if you want to lose weight - simple carbohydrates and starch in all its manifestations. It is unlikely that early in the morning you will rush to run a marathon or lift the bar of your own weight. This means that you don’t need colossal reserves of carbohydrate energy “at night”. Leave alone sweets, potatoes, rice, bread, dumplings and pasta, enjoy them at lunch, and for dinner, give preference to dishes rich in fiber and vitamins.

Do not eat anything for dinner that takes a long time to digest for you. For almost every person there is a safe healthy product, which, despite all its usefulness, lies like a stone in the stomach and is in no hurry to be digested. Someone does not tolerate legumes, someone feels bad after fatty fish. General rule- boiled eggs, low and medium fat cottage cheese, citrus fruits, apples, pears, any non-starchy vegetables are well digested. Increases the rate of digestion of food by boiling, stewing and mashing.

Dinner should not be "heavier" than 20-30% of daily calories at, and 40% of the daily caloric content at three times a day. If you do not abuse fats and carbohydrates, it is quite difficult to “overshoot” these values. A simpler "version" of this rule is that dinner should resemble lunch, only the portion should be half as much, and carbohydrate side dishes or bread should not be eaten.

Gastroenterologists recommend eating dinner at least 2-3 hours before bedtime. And most importantly - you should not "go to bed" with a book immediately after eating. Digestion and proper assimilation of dinner is greatly facilitated by light physical activity - playing with children, walking the dog, a little house cleaning, but without fanaticism.

Most nutritionists believe that for optimal metabolic rate and fat burning, dinner should be eaten 4 hours before bedtime. The “classic” of the diet genre is small and some stewed or fresh non-starchy vegetables. And a seasonal dinner will help you lose weight. In summer and early autumn, avoid hot stewed vegetables with butter, eat meat or fish and a fresh vegetable salad. Well, in the cold season, you can afford more hot.

The formula for the perfect dinner

The perfect dinner for weight loss can be prepared using ... "improvised" means:

• so, for dinner, you can eat a piece of lean meat, fish or poultry the size and thickness of your palm without fingers;
• 2 “cams” ​​of vegetables can be added to this amount of protein;
• and if you like dairy - 1 “cam” of cottage cheese and 2 “cams” ​​of unsweetened fruits, berries or vegetables;
• quantity vegetable oil- from 1 tablespoon for those who train, to 1 teaspoon for everyone else.

Late dinner: what to eat before bed

Anything can happen, sometimes a person gets home when eating is already, sort of, harmful according to all the canons. What to cook for a late dinner if you are losing weight? Saved. They do not create a feeling of heaviness and are quickly digested.

Menu options for a day without much physical activity
Mix in a blender:

• 200 g spinach or stem, 1 green apple and some mint;
• 200 g of boiled broccoli with 100 g of tomatoes and a drop of salt;
• 100 g cucumbers, 100 g tomatoes and any greens to taste;
• 100 g of boiled cabbage, 1 stewed bell pepper, 100 g of boiled celery root.

Smoothie Options for a Workout Day

• 100 g of boiled shrimp, 200 g of stalk celery, 100 mo of shrimp broth;
• 50 g of almonds pre-soaked for 4 hours in boiled water, half a glass of water, 1 pear;
• 200 g of any berries, half a teaspoon, 1 cup of kefir;
• 1 cup of kefir, 150 g of cottage cheese, half a banana (after a hard strength training).

Fitness trainer Elena Selivanova - for.

Dinner options: the easiest diet recipes

Vegetable puree soup

Photo source: pxhere.com

Ingredients:

• Broccoli - 250 g;
• Celery - 4 stalks;
• Tomatoes - 3 pcs.;
• Bulgarian pepper - 1 pc.;
• Onion - 1 pc.;
• cilantro or other greens - for decoration;
• Skimmed milk - to taste;
• Salt - to taste.

Cooking

Boil all vegetables in salted water until soft. Then put them in a blender and grind until puree. Dilute the mass with skim milk and hold on low heat for 5 minutes. Add cilantro or any other greens to the finished dish.

Curd jelly

Photo source: pixabay.com

Ingredients:

• Cottage cheese with a low percentage of fat content - 100 g;
• Skimmed milk - 100 ml;
• Gelatin - 10 g;
• Water - 30 ml;
• Sweetener - to taste;
• Any berries and mint leaves - for decoration.

Cooking

Dilute gelatin hot water and dissolve, stirring constantly. Mix cottage cheese and milk well with a blender. Then add the sweetener and dissolved gelatin to the curd-milk mixture and mix everything again. Pour the resulting mass into bowls or glasses and leave in the refrigerator for 2-3 hours. Put the berries and mint leaves on the finished jelly.

Braised beef in curry sauce

Photo source: pxhere.com

Ingredients:

• Beef - 250 g;
• Bulb - 1/2 pc.;
• Tomato paste - 2 tablespoons;
• Curry - 1 tbsp;
• Dried garlic - 1 tbsp;
• Olive oil - 1 tbsp;
• Salt - to taste.

Cooking

Cut the beef into small pieces and chop the onion. Then grease the pan with olive oil and send the pieces of beef into it. When the meat is lightly browned, add the chopped onion. After the onion softens, salt the dish. Dilute in a glass of boiling water tomato paste and add the resulting sauce to the beef. Add another glass of boiling water there. Leave the dish to simmer for 30 minutes. At the very end, add curry and dried garlic.

Note! Curry beef stew goes well with brown rice and buckwheat.

Light arugula and tomato salad

Photo source: youtube.com (Foodkrot channel)

Ingredients:

• Cherry tomatoes - 7 pcs.;
• Arugula - 1 bunch;
• Pine nuts - 1 tbsp;
• Low-fat hard cheese - 30 g;
• Soy sauce - 1 tbsp;
• Olive oil - ½ tbsp

Cooking

Cut the cherry tomatoes in half, tear the arugula with your hands, and cut the cheese into slices. Then mix all the ingredients and season soy sauce and olive oil. Sprinkle chopped pine nuts on top.

beetroot salad

Photo source: pxhere.com

Ingredients:

• Beets - 2 pcs.;
• Bulgarian pepper - 2 pcs.;
• Walnut - ½ cup;
• Three percent vinegar - ½ tbsp;
• Garlic - 1 clove;
• Parsley greens - a few branches;
• Olive oil - 1 tbsp;
• Salt - to taste.

Cooking

Cut the boiled beets and bell pepper into small pieces. Finely chop the walnut kernels. Grind the garlic with salt. Mix everything, and then season with olive oil and three percent vinegar. Garnish the finished dish with parsley sprigs.

Turkey and vegetable cutlets

Photo source: youtube.com (tanyarybakova channel)

Ingredients:

• Minced turkey - 250 g;
• Carrots - 50 g;
• White cabbage - 200 g;
• Parsley - 1 bunch;
• Egg - 1 pc.;
• Salt and pepper to taste.

Cooking

Finely chop the cabbage, grate the carrots on a coarse grater, chop the parsley. Mix vegetables and add minced meat to them. Salt, pepper and mix everything well. Add the egg and mix everything again. Shape into patties and place on a parchment-lined baking sheet. Bake at 180 degrees for 30-40 minutes.

Note! If desired, these meatballs can be steamed.

Ratatouille

Photo source: flickr.com

Ingredients:

• Eggplant - 150 g;
• Tomatoes - 400 g;
• Zucchini - 150 g;
• Onion - 1 pc.;
• Bulgarian pepper - 1 pc;
• Garlic - 1 clove;
• Olive oil - 2 tablespoons;
• Provence herbs - 1 tsp;
• Salt - to taste.

Cooking

To prepare the sauce, chop the onion, fry it until half cooked in olive oil and add a little salt. Bulgarian pepper and half of the tomatoes cut into cubes and send to the onion. Saute all vegetables until soft. Put the resulting sauce on the bottom of a refractory form. Scatter sliced ​​eggplant, zucchini and tomatoes on top. At the end, pour a small amount of water over the dish. olive oil, season with Provencal herbs and minced garlic. Cover with foil and put in the oven for 30-40 minutes. Bake at 180 degrees.

What do you most often eat for dinner?