The basis of a beautiful figure - proper nutrition. Sometimes, in order to preserve slender forms, you have to sacrifice a lot, ranging from a small candy and ending with a delicious escalope. But lately, the nutritionists ’view of what and when to eat has been gradually changing. It used to be that it was undesirable to eat food after 18 o'clock for people who want to lose weight. Today, many doctors have a different opinion, saying that the abolition of dinner can be harmful to health. Eating in the evening is necessary, and the main thing here is to know what is for dinner,.
The Basics of Proper Dinner
For example, the famous French nutritionist J. L. Dervo believes that it is possible. Properly planned dinner for weight loss and special recipes will not allow to play the appetite and adjust the body to burn fat during sleep. At the same time, the interval between morning and evening meals should not be less than 10 hours. You can have dinner at 19, and at 20, and even at 21 o'clock, but the gap between eating and sleeping should be 3 hours. During this time, some of the food eaten will digest in the stomach, making sleep more complete.
What rules still need to be followed to arrange healthy dinner? First of all, in the evening you do not need to eat foods that contain large amounts of fat and carbohydrates. Dinner for losing weight should consist of food rich in fiber, which not only contains the minimum percentage of calories, but also gives a feeling of fullness, and proteins. The latter are quickly and easily digested without burdening the stomach.
When eating, you don’t need to hurry, but you shouldn’t even sit at the table. It is recommended to spend on light dinner no more than 20 minutes. This time is quite enough to eat the proper portion and do other things without tempting yourself with additives. No need to read or watch TV while eating: the body needs a lot more food to signal a feeling of fullness. Try to eat only 1 dish for dinner. In extreme cases, you can vary table light vegetable soup or salad.
What you can and can not eat for dinner
There are a number of products from which you can make a full-fledged dinner for weight loss. People who want to lose weight should pay attention to recipes from the following ingredients:
- lean boiled beef or chicken;
- lean fish;
- stewed or boiled vegetables;
- savory yogurts and low fat cottage cheese;
- savory fruit;
- low-fat cheese;
- oatmeal or buckwheat porridge.
It is advisable to cook all dishes in steam, in a microwave or a slow cooker without adding oil and fat. Immediately before bedtime you can eat some fruit or a small piece of low-fat cheese. It should be borne in mind that whatever the diet dinner, go to bed on an empty stomach is strictly prohibited. The feeling of hunger interferes with both sleep and the process of losing weight. Therefore, try to choose dishes for dinner so that hunger does not appear.
What should not be eaten during the evening meal:
All products containing simple carbohydrates and starch: dumplings and dumplings, rice, pasta and potatoes, pastries and sweets.
Spicy, fried, salty.
Cottage cheese and dairy products of high fat content.
Planning, than to have supper to lose weight, think about the daily meal. If you eat too much high-calorie foods at lunch, the right dinner will not help you become slimmer. The entire daily diet should be divided into 10 conventional parts, placed in 10 plates. In the morning, eat 6 plates, and in the second - 4:
- 2.5 plates will be served for breakfast;
- from 1 to 1.5 plates - for afternoon tea;
- from 3 to 3.5 plates - for lunch;
- from 2 to 2.5 plates - for dinner;
- poltareliki - snack right before bedtime.
Also the amount of foods that can be eaten for a slimming dinner is determined as follows:
- the amount of fish or meat should be equal to your clenched fist;
- fruit or vegetables - 2 fists.
In addition, in the evening you can eat low-fat cottage cheese. Its volume should be no more than 1 fist. Cooking easy recipes dinner, you can focus on the time of year. So, in the summer season, food in the form of a salad of fresh vegetables and a small piece of lean meat will be more comfortable for the body. In winter, a little more high-calorie and hot dinner will benefit.
Dietary dinner options
The human body is a very complex structure, requiring a balanced amount of all the substances necessary for its work. A person will feel good only as long as there is no shortage of them. Given this, and dinner for losing weight should be as balanced as possible.
Nutritionists different countries have developed special recipes, the use of which will help you easily and quickly lose weight. For example, for dinner you can cook digestible chicken liver with mushrooms. To prepare 150 g chicken liver fill it with a glass of hot water and cook for about 5 minutes. Then drain the water, add the spices and 1 tablespoon. whole grain flourStir and fry in a small amount of vegetable oil.
Add 100 g fresh champignons, pour 25 g low-fat cream and bring to a boil. Serve a small whole-wheat flour bun with the dish. Instead of tea, you can drink a glass of cocoa or milk with a spoonful of honey. The calorie content of this dinner is only 487 kcal, while it contains the right amount of protein and quite a bit of fat and carbohydrates.
Some recipes will be interesting to meat lovers. For example, they can make the right beef dinner. To do this, mix well 100 g of minced meat and 100 g of chopped cabbage, add spices. From the mixture obtained, you need to form the burgers and put them on a baking sheet. Cutlets are baked in the oven, heated to 200 ºС, for 20 minutes. To cutlets should submit a salad of 150 g of tomatoes and 150 g of cucumbers, seasoned with 50 g of yogurt.
Low-fat fresh cottage cheese at all times was considered a dietary product. He will have the way and the one who wants to lose weight in a dream. This requires cooking pumpkin casserole. Ingredients for Casserole:
- skim cheese - 100 g;
- egg - 2 pcs .;
- pumpkin - 100 g;
- dried apricots - 50 g
Pumpkin should be grated on a fine grater, and dried apricots finely chopped. The better you cut the dried apricots, the tastier the casserole will be. Then mix the pumpkin, dried apricots, cottage cheese and eggs. Put the mixture in the form and bake in the oven for 30 minutes. You can serve a glass of kefir whipped with honey and a pinch of cinnamon to the dish.
There are recipes light dinner and for people who prefer sea food. For example, such a dish is a salad with squid based on sea kale. Prepare 100 g squid, 100 g ready-to-eat seaweed, 1 boiled egg (you can do without it), 50 g fresh cucumbers, 50 g of pumpkin. Then squid should be boiled for 4 minutes, finely chop all the ingredients into strips, and the egg into cubes. The resulting salad is dressed with 1 spoon of olive oil. To the salad should submit 100 g boiled potatoes. After the main course you can treat yourself to fragrant herbal tea and 2-3 dryers.
Slimming smoothies
There are situations when dinner time is suitable, but you don’t want to eat: it is either unhealthy or there is no appetite. But, as you know, for dinner you definitely need to eat to lose weight and not harm your health. What to do in this case? An excellent way out of this situation is a smoothie. Smoothies are low-calorie cocktails made from vegetables, fruits and dairy products. Having drunk a smoothie instead of dinner or just before bedtime, you can satisfy your hunger and saturate the body with vitamins and trace elements.
The main rule of making such a cocktail is that it should not contain sugar and various kinds of sugar substitutes, and the fat content of dairy products should not exceed 1%. Usually, fresh fruits and vegetables are used for smoothies, but if necessary you can add frozen ones. Smoothie recipes are very varied.
Try to make a cocktail of milk and apricots. This will require:
- low-fat cottage cheese - 100 g;
- skimmed milk - 100 g;
- apricots - 200 g;
- stevia to make the drink sweet.
Crush and beat all the ingredients, and a delicious cocktail is ready. And if you want to treat yourself to something unusual, make smoothie-ice cream. Mix the following ingredients:
- frozen banana - 1 pc .;
- frozen strawberries or blueberries - 200 g;
- cream cheese - 100 g;
- several ice cubes.
Then grind everything in a blender, and an ice cream cocktail is ready.
The above recipes will help you adjust your dinner and make it not only dietary, but also useful. Losing weight is right, you can achieve amazing results: the excess weight will leave you and will no longer disturb you. Do not refuse dinner, but cook it properly and tasty, and the results will not keep you waiting.
As you know, during the diet should abandon late dinner. Nutritionists do not recommend eating food after 18.00. And dinner should be light, consist of low-calorie foods. This will lose weight and normalize digestion. Dietary dinner For weight loss should include meals that promote the burning of body fat at night. To get rid of excess fat should follow diet food. Since in the afternoon the metabolic processes slow down, during the diet you should try to use low-calorie foods during this period. An important role in the process of losing weight is dietary dinner.
What can you eat for dinner to lose weight?
That dinner did not cause the set overweightDuring the diet it is recommended to follow certain rules:
- The last meal should consist of foods that contain a large amount of fiber, because it helps to improve digestion.
- Normally, food for a dietary dinner should contain up to 350 kcal.
- With a diet, it is advisable to cook food for a couple or eat boiled.
- During the diet it is not recommended to use smoked and fried foods in the evening.
- An ideal product for a dietary dinner is cottage cheese, you can add a little raisins.
On a note! At dinner, you can eat a portion of 250−350 g
What can you eat for dinner to lose weight? The choice of products should be taken with all responsibility, since the rate of weight loss depends on it. Dietary dinner for weight loss may consist of such dishes:
- vegetables stewed or boiled;
- dietary meat varieties, which include rabbit, turkey, chicken breast;
- seafood;
- natural dairy products;
- quail or chicken eggs;
- low-fat fish;
- fruits and berries.
The following food used for dinner will have a negative effect on the body during the diet:
- meat of fatty varieties, which include lamb and pork;
- pasta;
- potatoes;
- flour and confectionery;
- sweets;
- mayonnaise, sauces.
Sometimes for weight loss does not require a full diet, just enough to prepare a diet dinner. Below are the recipes suitable for this dinner dishes.
Recipe 1: Spring Salad
The recipe for cooking salad "Spring" is known to many. He is happy to cook not only in the spring, which is clear from the name. Many people often eat it in the summer, because it is light and gentle, and heavy fatty dishes do not cause an appetite in the heat.
Ingredients
For cooking salad this recipe The following ingredients are needed:
- cucumbers - 2 pcs .;
- radish - 5 pcs .;
- potatoes - 3 pcs .;
- egg - 1 pc .;
- lettuce leaves;
- spring onions;
- lemon juice, salt, olive oil.
The last ingredients are added to taste.
Cooking method
Making a salad is simple enough if you follow the recipe:
In this salad is not used mayonnaise, sauces and other products prohibited by most diets, so it can be counted among the dishes of a dietary dinner for weight loss.
Recipe 2: Chicken Breast with Vegetable Garnish
Often you can find recipes diet dinner for weight loss, which featured chicken breast. And this is not surprising, because this product is low in calories and is known for its useful properties. Chicken breast will provide a feeling of satiety, and in combination with vegetables it will compensate for the lack of vitamins in the body, which is especially important during a diet.
Ingredients
For cooking chicken breast With a side dish of stewed vegetables, you must prepare the following products:
- chicken breast - 500 g;
- green beans - 50 g;
- cauliflower - 300 g;
- fresh tomatoes - 150 g;
- zucchini - 1 pc .;
- canned green pea - 50 g;
- garlic - 3 cloves;
- onions - 1 pc .;
- carrots - 1 pc .;
- salt to taste.
For those who have diseases of the digestive system, you can refuse garlic. In addition, during the diet is allowed to use other vegetables, depending on taste.
Cooking method
Given the large variety of ingredients, with cooking will have to tinker. But the result is worth it. The result will be a dish that is allowed to use in almost any diet. In particular, it is suitable for a diet dinner.
Below is a recipe with a photo that can be used during a diet for weight loss:
The result will be a dietary dinner consisting of boiled chicken fillet and vegetable stew. It is enough to eat a portion of the allowable volume so that the food does not harm the figure.
Recipe 3: Egg Chicken Noodles
The recipe of this dish should be used to prepare a diet dinner. Protein is necessary for the body during the diet, and it does not interfere with the process of losing weight. Dietary chicken egg noodles, cooked for dinner, will provide a feeling of satiety and will not be heavy for the stomach.
Ingredients
To prepare a dish for this recipe, you will need:
- chicken eggs - 2 pcs .;
- chicken fillet - 150 g;
- salt and spices to taste.
Cooking method
Egg chicken noodles for a diet dinner for weight loss, cooking is quite simple and fast. It is enough to follow the recipe:
The result will be a portion of the dietary food, which is suitable for dinner while losing weight.
Recipe 4: Tomato Omelet
When do I need to prepare a dietary meal on quick handThis recipe will help out a lot. Light omelet with tomatoes can be eaten for dinner, when there is no time for culinary masterpieces. This food contains a minimum of calories, so it is often used during a diet for weight loss.
Ingredients
For the preparation of dietary omelet with tomatoes do not need a lot of products:
- eggs - 2 pcs .;
- tomatoes - 3 pcs .;
- butter - 25 g;
- salt and pepper to taste.
This dish is perfect not only for a diet dinner, but also for breakfast.
Cooking method
The process of cooking omelet with tomatoes in this recipe does not take much time. Just 20 minutes is enough:
When the omelet is slightly cooled, you can eat it. But do not overcook it too much, because cold food is less tasty.
Recipe 5: Seafood Salad
This food can be attributed to festive dishes, because for its preparation use not too cheap products. Seafood salad will appeal to all guests, without exception, it is prepared even by people who do not follow the diet. So it is delicious and tender.
Ingredients
The list of ingredients consists of the following products:
- chicken eggs - 2 pcs .;
- shrimp - 500 g;
- red caviar - 20 g;
- crab sticks or crab meat - 200 g;
- diet mayonnaise - 35 g;
- onion - 50 g
Salad can be salted to taste, but usually the salt contained in red caviar and mayonnaise, is enough.
Cooking method
The recipe for making salad for a dietary dinner while losing weight is simple:
Video: how to cook a dietary dinner for weight loss
Presented videos clearly demonstrate the process of cooking for a dietary dinner while losing weight.
About nutrition can talk and talk long enough. One of the pressing issues is the importance of dinner.
The myth that dinner, in fact, is not an important component of the daily diet is widespread enough.
However, leading gastroenterologists and nutritionists can state the opposite with confidence.
If a person ignores dinner for a long time, then the body will start the process of fasting, which will cause metabolic disorders and other digestive problems.
Thus, a person will only gain weight, but not lose it. So is it worth giving up so many sacrifices for dinner?
The importance of dinner as the last meal
Dinner is an equally important meal, along with breakfast and lunch. A healthy break between dinner and breakfast should last no more than 10-12 hours, otherwise you risk getting a stomach ulcer or another gastrointestinal disease.
Instead of starving yourself, you can cook light and quick dinnerFor example, from fresh vegetables or fruits.
Such dishes will help not only protect your health, but also remove those extra pounds. Dinner should be no later than 2-3 hours before bedtime, so the rule "do not eat after 6" is also incorrect.
What to eat for dinner and why
At night, our bodies are not only gaining new strength, but also being renewed: skin, muscles, hair and nails are regenerated. The main task of dinner is considered to be replenishing the reserves of amino acids in the body, so dinner must necessarily include proteins and fiber.
High protein foods are different varieties of fish, seafood, dairy products, eggs, legumes, lentils, and mushrooms. Vegetables that are great for dinner - cauliflower, sheets of lettuce, bell pepper, tomatoes, broccoli, celery, pumpkin, avocados, leeks, cucumbers, zucchini or zucchini.
All products for dinner is better to use raw, it is also allowed to cook them in a pair, in the oven in their own juice or on the grill. The number of vegetables should exceed the number of protein foods on your plate.
What to eat for dinner and why
Sugar combined with high-grade flour raises a good indicator of blood sugar, however, after sweet buns or pies, it also decreases with lightning speed, and the feeling of hunger comes very quickly.
Another disadvantage is that it is thanks to the refined products that fat is deposited on the hips and stomach. Therefore, there is practically no benefit in such products, if you are not a fan of starch, of course.
Red meat
For dinner it is not advisable to eat heavy food, such as roasted red meat. In this product there is a large abundance of tyrosine, due to which the adrenaline coefficient in the blood increases.
Red meat is best consumed during the daytime, for breakfast or lunch, so that in the evening the adrenaline coefficient will return to normal and allow you to sleep peacefully without any problems.
An alternative to red meat for dinner will be poultry and dietary fish.
Smoked products and sausage
In such products is the antioxidant theramine. Thanks to him, norepinephrine is produced, which contributes to the formation of nerve impulses.
A large number of pulses increases the activity of the brain, so it is difficult for a person to fall asleep. In addition, you should remember about excessive calorie content, as well as the harmfulness of smoked and sausage products.
Pic
Most often, people eat refined rice in food, which can be deposited in fat deposits. And the fact is that in this product countless fast carbohydrates. Therefore, refuse such croup during dinner.
Chocolate
Eating even a small piece of chocolate during dinner, you can spoil the shape and your health. In chocolates, there is usually an excess of sugar and caffeine. It is better to eat sweet in the morning and daytime.
The nuts
Sweet fruit
Fruits such as grapes, peaches, nectarines, melons, or bananas are undoubtedly beneficial, however, they contain a lot of glucose. You can replace the sweet fruit with dried fruit, and fresh is better to eat during the day. At the same time, if you replace the sweet bun with a slice of watermelon or melon - there will naturally be more benefit.
Spicy sauces
Spicy foods, and in particular, hot sauces - products that kill sleep. Also, in the afternoon, the gastrointestinal tract is less active, so there is a chance of getting heartburn after eating this kind of food.
Fast food
Everyone knows about the dangers of burgers and the rest of fast food, so it is better to try to avoid this food altogether. Such food is harmful not only in the evening.
Usually, a standard portion of fast food replaces daily rate calories, which leads to the postponement of excess fat in the body. And, eating a couple of hamburgers before bedtime, you can earn weight in the stomach for the whole night.
Dinner Dishes Recipes
Boiled fish with fresh vegetables
- 250 g white fish;
- Fresh seasonal vegetables;
- Salt, pepper, spices.
Put the fish in boiling, pre-salted, water, then cook until full readiness. The dish is served with fresh, chopped vegetables and herbs, which you can sprinkle with lemon juice or olive oil.
Buckwheat with greens and egg
- 250 ml of water;
- Fresh greens;
- Olive oil;
- Egg hard boiled.
First, boil the cereal in salted water, after readiness fill it with oil. Served with egg slices and fresh herbs.
Vegetable smoothie made from green vegetables
- Fresh cucumber ;
- 4 celery stalks;
- Green sweet pepper;
- 40 g of spinach;
- 50 grams of cottage cheese;
- 250 ml of water.
Peel the cucumber, pass through a blender with celery and other vegetables. Add the cottage cheese and beat it all together for 30 seconds. This smoothie will be an excellent meal before bedtime.
Omelet with tomatoes and herbs
- Two chicken eggs;
- Half a tomato;
- A bunch of greens;
- Spice.
Beat eggs with spices using a whisk. Cut the tomato into small pieces, chop the greens. Pour the beaten eggs on a preheated pan on a small fire, then lay out the tomatoes and cover with a lid.
Before readiness pour greens, let the omelet infuse. After we lay out on a plate and sprinkle with olive oil.
Chicken fillet with vegetables
- One chicken fillet;
- 250 ml of water;
- Carrot;
- Bulb;
- Bulgarian pepper;
- Broccoli;
- Olive oil;
- Spice.
Fry chicken and chopped onion in a high frying pan. Without bringing the meat to readiness, add vegetables to it and fill it with hot water. Bring to taste the spices and simmer until tender. Dish served with chopped greens.
Cottage cheese and fruit casserole
- 200 g of 1% cottage cheese;
- Art. l flour;
- Egg;
- Fruits / dried fruits / berries.
Mix all the ingredients, lay out in a glass baking dish. We put in a preheated oven for 15-20 minutes at a temperature of 180 degrees. Ready casserole served with unsweetened tea or kefir.
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The site “Beautiful and Successful” reminds that the ideal figure depends largely on proper nutrition. This does not mean that to get rid of extra pounds is necessary.
On the contrary, properly planning your dinner, you can lose weight much faster and without unnecessary stress for the body.
What kind of dinner helps to lose weight?
In their desire to lose weight, many of us make a decision at all. But is it possible to lose weight without eating?
Nutritionists say that refusal of evening meal on the contrary harms a good figure.. If we fast for 14 hours a day, the metabolism will slow down significantly. As a result, getting rid of annoying kilograms will only get harder.
That is why it is not necessary to completely abandon the evening meal. It is enough only to follow certain rules during dinner.
- If you eat at night, then limit both the amount of food consumed and its calorie content. So, in terms of calories, dinner should be no more than 40% of the daily requirement.
- Need to eat no later than 3 hours before bedtime. After dinner, be sure to take a minute for physical activity. Play with the kids, walk the dog, just walk down the street.
- Have dinner fresh, boiled or stewed foods. They digest faster.
What not to eat for dinner?
Are you interested in what to eat for dinner to lose weight? First of all, you should make a list of those products that should be abandoned at this time of day.
- White bread and buns. Baked goods made from flour of the highest grade do not contain anything useful, but glucose and starch are abundant in them. The consequences of such nutrition, you will instantly see, standing on the scales.
- Kashi. Most cereals in abundance contain fast carbohydrates, which makes them an indispensable food in the morning. But in the second half of the day it is still better to give up various cereals.
- Chocolate. This dessert contains not only sugar, but also caffeine. Do not eat it before bedtime, so as not to re-energize the nervous system.
- Nuts A handful of nuts contains over 500 kcal. Because of their high calorie content, they are contraindicated for those who are on a diet.
- Pasta and potatoes. If you do not want to suffer from a heavy stomach all night, it is better to include these products in your dining ration.
- Red meat. Due to the high content of tyrosine, it instantly increases the level of adrenaline in the blood. As a result, you will have bad dreams until the morning. On your figure, evening meat consumption will also have a negative effect.
- Sausage and smoked meat. These foods are too fat and harmful. That is why it is better to use them as little as possible. Especially when it comes to dinner.
- Sweet fruits and dried fruits. No matter how useful the grapes, peaches, and melons are, it is better to use them only in the first half of the day.
What should I eat for dinner to lose weight?
After we made a list of prohibited foods for the evening snack, it remains to figure out what to eat for dinner to lose weight. Nutritionists recommend paying attention to the following options:
- fresh vegetables and greens;
- lean meat - chicken, turkey, rabbit;
- low-fat cottage cheese, kefir, yogurt;
- low-fat fish
- scrambled eggs,
- seafood,
- unsweetened fruit - for example, apples, plums, kiwi, pineapple.
A pair of low-calorie recipes for dinner
The question of what to eat for dinner to lose weight is relevant for many. Women's website site brings to your attention a couple useful recipes dinner for weight loss.
- Pumpkin Casserole For its preparation, take a pack of low-fat cottage cheese, 2 eggs, 100 grams of pumpkin and a little dried apricots. Grate the pumpkin grated, cut the dried apricots into small pieces. Mix all the ingredients together, put in a baking dish and send to the oven for half an hour. You can wash this casserole diet cocktail from kefir, honey and cinnamon.
- Salad with squids.To prepare this dish you will need 100 grams of boiled squids, the same amount of sea kale, a boiled egg and a couple of fresh cucumbers. Cut the ingredients into strips, mix with each other and season with olive oil. Delicious and healthy salad ready.
- Chicken fillet patties with vegetables.Take the chicken fillet and 200 grams of white cabbage. Crush these ingredients, add salt and spices to the mince. Form the cutlets and send them to the oven. Just half an hour at 200 ºС - and your dinner is ready. Serve such patties with a salad of cucumbers and tomatoes, seasoned with low-fat yogurt.
The best drinks for weight loss
If after dinner time has passed, and you again felt hunger, then before going to bed you can be pampered useful. And this is also an excellent answer to the question of what to eat for dinner to lose weight. Here are the most popular slimming drink recipes:
- Take 200 grams of spinach, green apple and a sprig of mint. Beat the blender.
- Mix a pack of cottage cheese, a glass of kefir and half a banana.
- Using a blender, mash 100 grams of boiled shrimp and 200 grams of celery stalk. Pour the mixture with half a glass of prawn broth.
Thus, as a result of a well-designed evening ration, you can really say goodbye to extra pounds.
How much can you lose while eating? As practice shows, it will be possible lose about 3-4 kilograms already in the first weeks. The most important thing is to steadily adhere to the regime and not retreat from a pre-made menu.
Oddly enough it sounds, but to lose weight, you need to eat. And do it at least three times a day. The most high-calorie should be breakfast, larger in volume, but lower in calories - lunch and the least high-calorie - evening meal. Correct dinner For weight loss should consist of proteins and natural carbohydrates. This is boiled meat or fish with vegetables, low-fat cottage cheese with eggs and honey, or fruits in any form. Eaten in the evening food should be 45% of the daily diet. Such a low-calorie slimming dinner will help you fall asleep faster and dull the feeling of hunger.
Argued that food eaten after 18 hours, will certainly be deposited in the fat. It is a myth. Weight gain is not related to the time of day. Just a full dinner will not have time to digest in the morning, will prevent falling asleep and slow down the process of losing weight. But this does not mean that he should be abandoned altogether. Eat can and should be. After all, if you do not consume food after six, then a break in food will be 16 hours. As a result, the body will begin to save energy and slow down all metabolic processes, which will certainly lead to weight gain. Therefore, a healthy dinner for weight loss should be hearty, but light.
We offer five rules for evening meals:
- Completely discard the side dishes and flour products. If you do not spend the calories contained in them, they are sure to be deposited at the waist and sides. But at night you will sleep, and in the morning you hardly want to run a cross or do aerobics. Therefore, make an evening ration so that its basis was fiber and vitamins.
- Forget about the long digestible food. Each person has a list of intolerable foods that, despite the storehouse of vitamins and microelements in them, inhibit digestion. It is better to replace them with less useful, but more secure. Soft-boiled eggs, cottage cheese, and vegetables and fruits are quickly digested.
- Reduce portions and give up on sweets in the evenings. The calorie content of dinner should be 10% of the daily ration at six times a meal and 25% at three times a day.
- Dine no earlier than two hours before bedtime. After that, it is better to walk, clean or organize outdoor games with children. The movement will facilitate the digestion of food and help to distract from thoughts about additional snacks.
- Make a menu so that the dinner had protein foods with steamed or boiled vegetables. Potatoes and beans are prohibited. And keep to the seasonality of the diet. That is, eat natural foods that grow in your area at certain times of the year. During the heat, avoid hot and fatty foods, and during the cold - cold snacks.
Dietary dinners for weight loss. What products to exclude?
To know how to lose weight, exclude from the evening ration such products:
- fatty meats and fish;
- smoked meat, lard, balyk;
- flour products and baking;
- fatty and fried foods;
- mayonnaise and sauces;
- sweet drinks and alcohol.
If you feel an insurmountable craving for sweets, eat a small amount of dried apricots, raisins or dates, adding to them a teaspoon of honey and one banana. Vegetable oil at this time of day, you need to limit to 1 teaspoon, and cream is completely excluded.
The above rules are only suitable for those who have the opportunity to sleep at night. But night duty is included in the schedule of office workers, young mothers are forced to attend to the baby at night, and students to prepare for exams. For them, the ideal dinner option would be a diet smoothie. This is a set of well-matched products that are whipped with a blender until you get a fluffy, smooth mass. They are quickly absorbed, and therefore do not have time to be deposited in the fat.
Dinner for weight loss: recipes, opinions
One of the most publicized is the dinner dinner minus. Based on its basic tenets, after 18 hours you can eat only liquid food, and during the day to completely eliminate fats and sweets. According to nutritionists, such a food system is harmful and ineffective. The reasons are as follows:
- Diet is not balanced. Refusal of fats and carbohydrates on the background low-calorie dinner can cause uncontrolled bouts of hunger and lead to serious hormonal disruptions, as well as metabolic disorders.
- With long-term use of such methods inevitably decrease performance, lowering the level of hemoglobin and the appearance of neurosis.
- As soon as you stop the hunger strike - weight gain will be with a vengeance.
Therefore, the surest way to lose weight is to reduce portions and reduce caloric intake in the evenings. We offer several ways easy cooking dinner for weight loss, recipes that will appeal to all households.
Lemon Prawns
- boil 200-300 g of shrimp in slightly salted water for 7 minutes;
- fold them in a colander to glass the water;
- put the clams on a dish and sprinkle with lemon juice to taste.
Fish with vegetables
- boil fish of sea varieties in salted water until ready;
- grate with spices and add to it raw or vegetable stew. In the summer it is better to use a side dish fresh cucumbers and tomatoes, in winter - grated carrots, radishes or stewed cabbage.
Buckwheat porridge with greens and egg
- boil porridge until cooked;
- add spices and herbs to it;
- eat a side dish with an egg cut in half.
Cucumber Smoothie
- peel one cucumber;
- beat it in a blender with one spoon of spinach, 50 g of celery and one sweet pepper;
- add 2 tablespoons of cottage cheese, a glass of water and beat for another half an hour.
Breakfast, lunch and dinner for weight loss
A very important factor in maintaining health and weight loss is the right diet. Breakfast and lunch should be hearty, and dinner easy. Composing such a diet, observe the following rules:
- eat everything you like only in the morning;
- balance breakfasts, lunches and dinners;
- reduce calorie intake;
- reduce your intake of salt, sugar and fat;
- arrange no more than 4-hour break between meals;
- choose only those products that are fun!
The main principle healthy eating is to enjoy food. But this does not mean that every meal should be a holiday. In order for the strap at the waist to tighten up, you need to reduce the usual portions and replace the flour products, pastries and sweets - with vegetables and fruits.
In order for the body to work like a clock, and those extra pounds are not delayed, eat according to your biorhythms. According to nutritionists, the first breakfast should be eaten an hour after waking up, the second 2-3 hours after the first, and lunch 2 hours after the second breakfast. Dinner should be at 18-21 hours. With this schedule, the metabolism will accelerate, and the appetite will decrease.
Delicious and healthy breakfast
Let us consider in more detail what each meal should consist of. For the first breakfast, doctors advise to cook sweet porridge with milk and butter, omelette from two eggs or cheese cakes with sour cream. The second snack is better to make a fruit or drink a glass of yogurt with a bun. Do not be afraid, this will not affect the figure. On the contrary, after a hearty snack at lunch, you eat a lot less calories. And fruits will replenish the body with vitamins and microelements.
The basic principles of a full meal
It is believed that full lunch - this is the first, second and third. But with this diet, you will surely stretch the stomach and never be able to part with the excess weight. Therefore, it is very important to reduce portions and follow the basic rules of healthy eating:
- Eat first.
- Diversify your diet.
- Calculate the menu so that 45% of it daily calories had for lunch.
You need to start a meal with a salad of fresh vegetables. Then proceed to hot. It can be soup, side dish or meat dish. The main thing is not to overeat. If after lunch the desire to have a bite does not pass - drink tea or compote.
Dietary dinner for weight loss, recipes
As mentioned above - it is important not the time of dinner, but its components. They should be low-fat, low-calorie, as well as rich in vitamins and trace elements. We offer several useful and delicious recipes dietary dinner.
Baked Sea Languages
Ingredients:
- 1 onion,
- 1 kg of marine languages
- salt,
- pepper,
- 150 grams of wine
- 150 grams of butter,
- 1 egg
- half a glass of cream.
Preparation Procedure:
- Oil form and sprinkle with onion.
- Tongues of salt, pepper, put in a form, sprinkle with the rest of onions and pieces of butter, and then pour it with wine.
- Cover the form with foil and put in a preheated oven for half an hour.
- Remove the tongues from the oven, drain the liquid.
- Pour the broth into the pan, add a beaten egg with cream to it and pour tongues over it.
- Bake the dish with the sauce for another 5 minutes.
Steamed Chicken with Mushrooms
Components:
- 1 chicken
- 1 onion,
- 200 g of mushrooms,
- wine,
- spinach.
Cooking method:
- Cut the onion into squares and fry on butter until golden brown.
- Add chopped mushrooms, seasoning, spinach, pour in 100 g of wine and simmer all ingredients until ready.
- Fill the inside of the chicken with this stuffing, wrap it in foil and put it in a double boiler for half an hour.
- Pour chicken sauce, made from a mixture of yogurt and sour cream.
- Serve the dish with vegetable garnish or buckwheat.
Red fish with potatoes in a slow cooker
Required Products:
- half a kilo of trout,
- lemon,
- salt,
- pepper.
Step-by-step instruction:
- Fill the multicooker container with water.
- Peel the potatoes and cut them into 4 pieces.
- Mix the fish spices with salt and rub the carcass with them.
- Place lemon slices on top.
- Dip the fish and potatoes in a slow cooker and cook for half an hour in baking mode.
- Ready potatoes roll in butter.