What's for dinner? Dinner with proper nutrition is an important daily process for the body

Rules for evening meals, what you can eat for dinner, and why you should refuse, what food contributes to good sleep, tips on proper nutrition for children, pregnant women, athletes, recipes for healthy meals.

The content of the article:

Many are familiar with the basic rule of harmonious nutrition - no food after six. But girls, trying to comply with this unwritten law, suffer from insomnia and neurosis. Falling asleep with a feeling of hunger, nutritionists say, is just as unhealthy as stuffing your stomach with fatty foods before bedtime. Therefore, it is worth choosing the golden mean and developing for yourself an ideal nutrition scheme that will provide the body with the necessary elements throughout the day.

Proper nutrition for dinner

In the human brain there is a department that controls all the processes of physiology in the body - the hypothalamus. The work of the pituitary gland, which produces hormones for normal functioning, is associated with this organ. They also regulate the development of the body, puberty and the aging process.

A person cannot change the biological clock of his body, we do not control breathing or heartbeat. Similarly, we do not control the work of the gastrointestinal tract. Therefore, you should think about how to properly arrange your diet, what to eat for breakfast, and what to eat in the evening.

At night, our cells and entire organ systems are restored, because neither stress nor food that constantly enters the stomach interferes with them. Filling his stomach with high-calorie food at night, a person destroys the harmonious mechanisms laid down by nature. In addition, those who like to have a snack at night produce melatonin to a lesser extent, which makes them nervous and prevents them from falling asleep even when they are very tired.

Hunger forces the body to process its own fats. Experiments with professional athletes have proven that sleeping on an empty stomach promotes the processing of fat, as well as muscle growth. If you get used to constant nighttime snacking, you will not be able to effectively fight obesity. After 24 years, this process only gets worse, because a mature body needs less carbohydrates than a child and teenager.

What foods to eat in the evening for adults

First of all, it is worth considering that late dinners are not the best option for those who follow special diets. For example, in diabetes or hepatitis, any product has an index, which means the rate of absorption of sugars.

Meals that are easy to digest and have a low index are ideal for a nighttime snack. We need to fill it with maximum benefit, so we pay attention to the presence of fiber and vitamins in the product. Sugar and fat, of course, should be a minimum amount.

Nutritionists answer the question of what foods to eat in the evening:

1. Various dairy products. These are milk, curd masses, kefir. Calcium relieves stress, and protein is a building material for cells and tissues.
2. Vegetables. They are an ideal product, because they can be eaten in any form. Particular attention should be paid to eggplants, carrots, and bell peppers prepared by the classic method of stewing. They contain a large amount of antioxidants that slow down the aging process. Potatoes should be included in the evening menu occasionally.
3. Cellulose. A versatile product that helps the digestive process. It is recommended to use it twice a day - in the morning and in the evening. One tablespoon of any type of fiber should be taken with a large glass of water.
4. Seafood. They need to be included in the menu not only for people over 24, but also for children. Sea fish, as well as various delicacies (squid, shrimp, oysters) contain a huge amount of fatty acids that cannot be found in other products. Fish protein is easily absorbed by the body, does not burden the stomach at night.
5. Chicken meat. It is approved by nutritionists because it is low in fat (unlike lamb or pork). A good option would be a dinner of boiled brisket with steamed vegetables.
6. Dried fruits. Also belong to the group of products that you can eat after six. They contain a lot of natural sugar, so they can be eaten in small quantities with boiled water.
7. Eggs. This is a staple for dieters. It is worth eating only protein, without yolk.

What can children eat in the evening

Children's dinner should include foods that the child did not eat during the day. If your child goes to kindergarten, it is recommended to fill his evening meals with "live" foods that have not been heat-treated. It can be a salad of fresh vegetables, curd masses, yogurts, fruit juices.

It is worth remembering that meat is not the best product for the night. It causes painful drowsiness, digestive problems, indigestion in a child.

The menu for the evening should include such dishes: mashed vegetables or fruits, cottage cheese casseroles, baked fruits, yogurt with a banana or apple. If the child suffers from insomnia, add hot milk with honey to his dinner. Milk calms the nervous system, and honey increases the body's defenses.

What to eat for dinner during pregnancy

An ideal evening meal will be a variety of cereals (buckwheat, oatmeal) with the addition of milk. In the second half of pregnancy, a woman needs to eat more often, but less. Having switched to five meals a day, a pregnant woman should have dinner twice.

There are sample menus, but it is also necessary to remember about the peculiarities of the course of pregnancy in different women, about intolerance to certain foods.

Dinners in the second trimester can be as follows:

• Boiled egg, vegetable salad, non-acidic juice.
• Vinaigrette without pickles, weak tea.
• Steamed fish, a slice of bread, tea.

What to eat for dinner for athletes

The following foods can be included in proper nutrition for dinner:

1. Beet. This is a unique vegetable, it contains betaine. This element burns fat, because beets are often included in cocktails, juices and soups for diet and sports nutrition. It also contains curcumin, which, in fact, kills the fat cell. It does not allow it to acquire vessels, therefore it does not receive nutrition and does not develop in the body. Beets can be eaten boiled with a light dressing, in salads, or as a side dish for boiled chicken or fish.
2. Celery. It can be eaten by anyone who thinks about what to eat in the evening so as not to get better. This is a vegetable, the root of which contains the minimum number of kilocalories (about ten). It can be safely consumed even after six in the evening. The vegetable contains a high percentage of fiber, which guarantees harmonious digestion, and also provides strength to the hair and cleanliness of the skin. Celery will help remove toxins from the body, but it also removes any fluid from the body, since this vegetable is a diuretic. Celery salad with sour cream dressing should be eaten three hours before going to bed so that the fluid has time to leave the body.
3. Banana. Oddly enough, this high-calorie fruit is recommended by nutritionists as a snack. It's all about tryptophan, which is found in large quantities in a banana. It produces the hormone of joy in the human body. It has a good effect on the nervous system of the athlete, providing peace at night. Green fruits have a negative effect on digestion, so try to choose ripe and sweet bananas.

• Vegetable salad, chicken breast, kefir;
• Salad with feta cheese, two bananas, milk;
• Vinaigrette, boiled chicken, fruit juice;
• Beet salad with sour cream, fish cakes, juice;
• Fresh cabbage salad with celery, stewed zucchini, juice;
• Vegetable stew, stew, juice;
• Fish with vegetables in tomato sauce, juice.

What to eat in the evening so as not to get better

The body, accustomed to receiving constantly carbohydrates and fats, is stressed in the absence of their supply. Because the body, as if in hibernation, begins to make reserves of calories. They are deposited in the most "comfortable" corners of our body: on the buttocks, abdomen, arms. The daily diet should be divided into four to five meals. If you want to lose weight, try to eat your last meal no later than three hours before bedtime.

Try to eat vegetable and fruit salads more often, include fresh seasonal herbs in them. Salads can be dressed with low-fat yogurt, sour cream, or lemon juice. An ideal fruit for those who are losing weight is grapefruit. They can replace both breakfast and dinner. The juice of this fruit perfectly relaxes and relieves stress, providing a restful sleep.

A special evening diet based on grapefruit has also been developed. You can follow this diet for up to three weeks. Its principle is as follows: breakfast and dinner should be replaced with freshly squeezed grapefruit juice or the peeled fruit itself. Lunch should be hearty. For example, you can cook baked fish or boiled chicken.

Grapefruit juice flavonoids destroy fat cells. The fruit has a slight diuretic effect, therefore it will help to cope with the removal of toxins from the body, as well as morning puffiness. Grapefruit before bed will restore your strength after a long day.

Having decided on the diet for dinner, it is worth developing a meal plan:

1. Before the evening meal, you need to drink a glass of kefir, boiled water, sugar-free yogurt, natural herbal tea. It is recommended to do this no later than half an hour before meals. The stomach will be filled with liquid, and you will not want to overeat. Juices are highly discouraged before meals, as they only stimulate the appetite.
2. Prepare a variety of dishes in small quantities.
3. Try to eat slowly and chew your food thoroughly.
4. After the main meal, a modest dessert is allowed. Consider what glycemic index a particular sweet dish has. On an empty stomach, chocolate or sweet pastries are highly discouraged.
5. After you can drink a glass of water with lemon, it will quench your thirst.

What to eat in the evening for a light sleep

The psychological factor is important in the issue of proper nutrition. Try to develop a reflex in yourself: brush your teeth after an evening meal. This will be a sign to the body that food will no longer enter the stomach.

If you can’t quickly break the habit of eating a large dinner, try to include fruit smoothies in your diet. It won't take long to cook them. In summer, it is advisable to use fresh fruits (raspberries, strawberries, currants), in winter - frozen ones. Cocktails are prepared with a blender, they can be diluted with mineral water or apple juice.

Quick recipes that normalize digestion and help you relax include a low-calorie cocktail. For cooking, you need to take: 300 g of low-fat kefir, half a tablespoon of cinnamon, half a tablespoon of ginger, ground pepper.

To prepare, we need to pour kefir into a glass and add ground ginger and cinnamon, as well as pepper to it. Mix the ingredients well. You can add lemon or orange juice to taste. This cocktail can be consumed every evening.

What can you eat after six: recipes

People receiving warm and liquid food were full for about four hours. This proves that it is soups that help to fully saturate the body. The French eat soup in the evening, this allows them to stay full until the morning. In addition, soups are low in calories. They can include a wide variety of vegetables and herbs. Try to eat more soups after six to cut down on your overall caloric intake and keep your sleep sound.

The perfect dinner can be made from simple and quick recipes that are convenient to cook even in the evening:

• Spanish cod. To prepare tasty and healthy fish, we need: 250 grams of fresh cod, one orange, 30 grams of rye bread, garlic, pepper, salt, 100-150 grams of green peas, 150 grams of cucumbers, 40 grams of sour cream (fat content up to 30%), dill and green onions. Pour olive oil into the prepared frying pan, fry the orange zest and garlic clove. We clean the fish, rub it with spices, salt and pepper, put all the ingredients in a baking dish. Chop up the bread and sprinkle over the fish. Pour the dish with squeezed orange juice. Bake in the oven for 25-30 minutes at a temperature of 200 degrees. Pour sour cream over vegetables and herbs and serve with fish.
• . The following ingredients are needed: chicken fillet, cauliflower 150 grams, broccoli 100 grams, soy sauce, orange, sour cream, egg, ginger, spices to taste. First, prepare the marinade for the fillet. To do this, mix two tablespoons of soy sauce with freshly squeezed juice of one orange, add spices and salt. We beat off the chicken fillet, cut it into small portions and place it in the marinade for 20 minutes. Then cook the cauliflower and broccoli for 5-7 minutes. Drain the water and place the cabbage in a baking dish, place the fillet on top. Add one chicken egg and low-fat sour cream to the finished marinade, beat the sauce and pour over the fillet. At a temperature of 180 degrees, we bake our dish for no more than twenty minutes.

The main rule of a late dinner is the presence of protein and vegetables, no fat.

What foods can not be eaten in the evening

1. Energy drinks and wines. You won't be able to fall asleep from energy drinks, and alcohol contains a large amount of calories.
2. Fried meat or potatoes.
3. Dishes with spicy spices. They not only excite appetite and thirst, but also "excite" the nervous system.
4. Salty foods. They retain water in the body, which threatens with edema.
5. Sweets. Excite the nervous system, preventing it from relaxing.

Various legumes are very useful, but in the evening or at night they will become the enemies of digestion. Beans or peas form gases in the stomach.

Many people like to snack on processed cheese, considering it an easy type of food. However, even the most expensive processed cheese contains a chemical thickener. It negatively affects the digestive system, increasing the time it takes for food to pass through the stomach. If you can’t refuse cheeses in any way, you should pay attention to hard varieties, Dutch or Russian, for example. Their fat content should not be more than 40%.

What to eat for dinner - look at the video:

Is it possible to have dinner without harm to the figure? It turns out yes! Today on the portal "We lose weight without problems" you will learn how to eat right in the evening in order to lose weight. Also in this article: the rules for compiling a menu for a healthy dinner, the secrets of preparing healthy meals and, of course, examples of PP dinners for weight loss that will fit for all occasions.

Dine or not

A lot of people who watch their figure believe that skipping dinner helps to lose weight. However, nutritionists are sounding the alarm: a complete rejection of food at this time can be harmful. This threatens with irritability, insomnia and uncontrolled eating in the morning.

The whole secret of losing weight lies in proper nutrition! And dinner at PP is a must. It is only important that this meal be light, not overloading the stomach and not provoking bloating.

Dinner rules at PP

Dinner PP will protect you from nighttime, which most often ends with a sortie to the refrigerator and uncontrolled gluttony.

Take advantage of the suggested rules below to help you avoid mistakes when preparing dinner with PP.

• The well-known opinion that dinner is prohibited after 18 o'clock is not correct! You must calculate the time of the last meal of the day for yourself. Here you need to take into account the individual mode of the day. You can safely have dinner three hours before bedtime.
• With a PP dinner, the main thing is to stop in time and leave the table with a slight feeling of hunger. To avoid, take care of a full breakfast and lunch.
• Calculate the serving: it should weigh no more than 200 grams. Evening meal should include no more than 500 kcal.
• During cooking, food is allowed to boil, stew and steam.
• Choose foods that are rich in fiber and protein. Fiber - does not form body fat, protein - is a building material for bones and muscles.
• If you can't control yourself and overeat, don't try to starve the next day. The ideal solution would be an additional workout in the gym.

Forbidden foods

Before you know what you can eat for dinner with PP, let's look at the foods that are consumed because they negatively affect the figure.

• Confectionery;
• Pasta;
• Potato;
• White ;
• Nuts;
• Dried fruits;
• Sweet curds and yoghurts;
• Grapes, peaches, bananas, melon.

Gaseous processes cause legumes and cabbage, they also can not be eaten for dinner.

What products are allowed

When preparing dinner, give preference to healthy foods that will promote restful sleep by calming your nervous system.

What can you eat on PP? The ideal option is boiled chicken with vegetables. It will be useful to have dinner with unsweetened sour-milk products or seafood.

What to choose from? Perfect fit:

• Boiled lean meat: rabbit, turkey, chicken or beef;
• Eggs;
• Kefir, curdled milk, yogurt, cottage cheese;
• Low-fat varieties of fish: cod, flounder, tuna, trout, pink salmon, perch;
• Shrimp, squid, mussels, scallops;
• Fresh vegetables and unsweetened fruits;
• Greens;
• Berries;
• Kashi;
• Vegetable oils;
• Warm milk, if you drink it separately from other products.

If you have no contraindications, season your PP dinner with spices and spices. Cardamom, horseradish, garlic, mustard and improve digestion, have a beneficial effect on metabolic processes.

The way food is prepared is also important. It is best to stew or steam. Here, a double boiler or slow cooker will be excellent helpers in the kitchen.

PP dinner: recipes for effective weight loss

We bring to your attention the best combination of products for preparing a healthy dinner.

Match well:

• Seafood with vegetables;
• Rabbit meat with tomatoes;
• Buckwheat porridge with tomatoes;
• Pumpkin with carrots;
• Fish with fresh vegetables;
• with seafood;
• Zucchini, carrots, bell peppers and onions - you get an excellent stew;

Eggs occupy a special place in the diet of people switching to a PP dinner, from which a healthy and satisfying omelet is obtained, which, in combination with other ingredients, turns into a healthy delicacy.

Omelette

The best find for people who follow the figure is rightfully considered an omelette.

Any food should have two qualities: to be satisfying and healthy. A huge plus is that the dish can be prepared quickly. Just an omelet and has the above qualities.

However, this dish has its own secrets. The thing is that the protein of one egg contains only 18 kcal, while the whole egg contains 150 kcal.

How to make a protein PP omelette for dinner? Very simple! Take some whites and beat them well with milk. Salt the resulting mass and add a handful of well-chopped herbs. Grease a heated frying pan with vegetable oil, olive oil is best. The omelette is cooked over low heat for about 7 minutes, covered with a lid.

This recipe can be varied by adding olives, asparagus, tomatoes or spinach. So that the omelet does not turn out watery, before adding the above products, they must be slightly stewed.

Cottage cheese

PP cottage cheese dinner is a godsend for lovers of fermented milk products. As you know, the composition of cottage cheese includes casein, a protein that is responsible for muscle recovery. Your dinner can consist of cottage cheese alone, or you can season it with natural yogurt without sweeteners.

For a change, add your favorite fruit to 150 g of cottage cheese, it can be a large pear or an apple.

You will also like the cottage cheese and berry dessert. Mix 150 gr. cottage cheese with a spoonful of honey, season the mixture with your favorite berries: strawberries, raspberries, blueberries or blackberries. You can replace the berries with apricots or kiwi.

If you prefer savory dishes, try cottage cheese with herbs. Well suited: dill, spinach, basil.

Dinner for weight loss: the best recipes

You should not have dinner with a traditional glass of kefir or an apple. Give preference to vegetable or protein dishes.

We bring to your attention the TOP 3 - PP dinners.

1st place: Fish with bell pepper

You will need: 1 kg of lean fish, 2 eggs, sweet pepper, dill, leek, juice of one lemon.

Sprinkle the salted fish fillet with lemon juice. Cut the sweet pepper into half rings, and finely chop the greens. Whisk eggs with chopped onion. Grease a baking sheet and pour half of the beaten eggs on it, put the fish well sprinkled with dill on top. Put the pepper on the fish and pour everything with the remaining mixture.

Cover the prepared fish with foil and put in the oven to bake until cooked. At a temperature of 220 degrees, it will take about 20 minutes.

2nd place: Rabbit meat with celery and carrots

You will need: 500 g of rabbit meat, carrots and celery - 1 each, onion, garlic, bay leaf, tomato. For tomato-sour cream sauce: 1 tablespoon of sour cream and tomato paste.

At the bottom of the pot, put pre-cut into pieces, stuffed with garlic and smeared with tomato-sour cream sauce, rabbit meat. Salt, adding peppercorns and bay leaf. Top with chopped tomatoes, onions, celery and carrots. Bay 2/3 with water, send to the oven for 45 minutes.

3rd place: Salad with chicken meat and quail eggs

You will need: 100 g of boiled meat, 2 eggs, cucumber, lettuce, small sweet and sour apple, salt, olive oil.

Having previously cut all the ingredients into cubes and straws, mix them in a salad bowl, season with oil and salt. Garnish the dish with lettuce leaves.

And the last tip: learn to eat slowly, chewing food thoroughly. Dine in silence, savoring every bite. Only in this way will you be able to get enough, getting the most out of the cooked dish. Remember, the right dinner is the key to harmony and health!

Today I want to talk about a healthy dinner. Everyone has heard the saying "Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." How true is this saying? There is no doubt about the benefits of breakfast (of course, if it is the right breakfast - see the Healthy Breakfast article). But is it really necessary to skip dinner? Can dinner be tasty and healthy? Are there common standards for a healthy dinner for everyone, or should the products for the evening meal be selected taking into account individual characteristics? What kind of dinner is right for you? And what you can cook for dinner quickly (several recipes) ...

HEALTHY DINNER

Healthy Dinner - Should You Skip Dinner?

In my articles, I sometimes recall that long time ago when I unsuccessfully tried to lose weight with the help of various diets (see the article How to lose weight without diets?). I had to get rid of 10-15 kilograms maximum, but they stubbornly did not want to leave. I also tried skipping dinner. Some really manage to lose weight by refusing to eat after six in the evening. I did not eat after six 2 weeks ... and gained weight during this time by 3 kilograms! And what an unpleasant 2 weeks it was ... In the evening I could not fall asleep from hunger and thought only about food, and in the morning I just pounced on food (and not any breakfast is healthy at all). Now I understand how wrong all this was, but then I was just trying to follow the popular recommendation that ordered not to eat after six in the evening, that is, to refuse dinner.

Usually, the ban on eating after 18:00 is argued by the fact that a person, according to his biorhythms, is a daytime creature, and after 6 pm, when the sun sets, the activity of the body decreases.

Such an argument does not stand up to scrutiny. At least like this:

1. Does the sun go down after 6pm? When is it - winter or summer? And in what region? It turns out that they took some arithmetic mean time. But, then, what kind of natural biorhythms can we talk about? Then it would be recommended not to eat after sunset. But no, such a recommendation sounds absurd - then the inhabitants of St. Petersburg during the white nights can eat at any time of the day, and the inhabitants of the Arctic must go hungry for most of the year.
2. Is man a day creature? But what about the division into "larks", "owls" and "pigeons"? "Larks", indeed, can easily refuse dinner after 6 pm - without suffering. For them, this diet is natural. "Doves" after a while, too, can adapt. But the "owls" will not only suffer by refusing to eat in the evenings, but will also harm their health, exposing their body to constant stress and overeating at a time when their personal, and not some not average, body is not at all ready for absorption food.

Skip dinner to lose weight?

If you decide to give up dinner to lose weight, then you should keep in mind that giving up dinner is the same diet as all the others. This means that, perhaps, in the first days you will lose 1-2 kilograms (mainly due to the removal of excess fluid from the body), and then if you manage to control yourself and not overeat during the day. But after 5-7 days, your body will adapt to the new diet and begin to save energy (slow down the metabolism). As a result, the process of losing weight will first slow down, and then stop altogether. When you begin to have dinner again, the body will not immediately rebuild (the metabolism in the first days after the “return” of dinner will remain slow) and the lost kilograms will return ... perhaps twice as much.

Deciding to give up in order to lose weight, you should:

• Remember that refusing dinner is not a permanent diet, but a diet.
• Limit the diet period to 3-5 days.
• During the period of refusing dinner, observe certain food restrictions also throughout the day.

Only under these conditions, giving up dinner can help you lose some weight. But, like all diets, giving up dinner does not fundamentally solve the problem of excess weight.

So why skip dinner?

Refusing dinner (to lose weight or just for health) is only useful for those people (mainly "larks") for whom such a diet is natural. How do you know if skipping dinner is right for you? Yes, very easy! If, after refusing dinner, you do not feel hungry, fall asleep easily and do not start overeating the rest of the day, then this suits you. If, when refusing dinner, you experience one or more of the following symptoms, you should quit this venture - it will only harm you:

• all evening you suffer from hunger,
• falling asleep dreaming about food,
• Are you having trouble falling asleep at your usual time?
• sometimes break down and climb into the refrigerator late at night or in the middle of the night,
• overeating during the day
• Your weight has increased.

There should be no violence against yourself in the matter of refusing dinner. If such a diet is natural for you, then you can skip dinner. Otherwise, eat to your health. Don't give dinner to the enemy!

Healthy dinner - what time should I have dinner?

Nutritionists agree that it is useful to have dinner no later than 3-4 hours before bedtime, because otherwise dinner does not have time to be digested, it begins to ferment in the stomach and poison the body. It turns out that if you go to bed at 21, then you should have dinner at 17-18. And, if you go to bed at midnight, then the optimal time for dinner is 20-21.

I cannot fully agree with this, since we are again offered to focus on some arithmetic mean time of food digestion. But the digestion time depends on what you eat, and varies from 20 minutes to 5 hours or longer. So, if you ate a few fruits for dinner, then in 30-40 minutes you will be hungry again. And, if you ate a fatty piece of meat, and even with a side dish, four hours before bedtime is still not enough for you to digest such a dinner.

Vegans can easily afford to eat their dinner just 1-2 hours before bed. Raw foodists and fruitarians can safely go to bed 30-60 minutes after eating. What can not be said about vegetarians who eat dairy products or eggs. They are advised to finish dinner no later than 2-3 hours before bedtime.

Your individual biorhythms and are of great importance for determining the optimal time for dinner! In "larks" in the evening, the metabolism slows down, so they should eat dinner early. An active lifestyle, regular exercise, speed up metabolism and dinner will be digested faster.

As you can see, the most beneficial time for dinner varies from person to person and depends on the type of diet, individual biorhythms and lifestyle.

Healthy dinner - what foods to eat and what not to eat?

The task of dinner is to provide the body with building material for tissue repair before going to bed. And this means - protein, more precisely - essential amino acids (building blocks from which protein is built). But we spend little energy in a dream, so we don’t need simple carbohydrates (a source of “fast” easily accessible energy) in the evening (unless, of course, we are going to sleep, and not to a disco - in this case, you can refuel).

It would seem that if we need protein, then we will eat a piece of meat, a couple of eggs or a jar of cottage cheese. But we have special requirements for dinner - we want it to be digested quickly. Meat is digested the longest - 3-5 hours or longer, depending on the individual characteristics of the body. And, if a side dish rich in carbohydrates (rice, potatoes, pasta or bread) is attached to the meat, then the digestion time of the meat increases even more. Fortunately, there are other sources of protein, some of which are great for dinner.

For dinner, do not eat too salty foods. Salt retains water, causes swelling and prevents the removal of harmful substances accumulated during the day, which, in turn, prevents proper rest and recovery of the body.

To determine what is healthy for you personally to eat and what is not, let's divide the products into 5 lists:

• The "black list" includes the most harmful products, which it would be useful to refuse altogether, and not just in the evening.
• We will add products to the "yellow list" that you cannot eat for dinner if you are trying to lose weight.
• In the "green list" we will write down those products that help relieve stress and fall asleep faster - these products will help with insomnia.
• On the "gray list" will be foods that can be eaten for dinner, but given that the time between dinner and bedtime should be increased.
• The "white list" includes those products that are recommended for everyone to eat for dinner.

Please note that the products from the "yellow list" were also in the "green". This is because the same foods can be harmful in one situation (promoting weight gain) and beneficial in another (helping insomnia). If you are concerned about both problems (overweight and insomnia), you can make a compromise: have dinner on the "white list" foods early, and after an hour have a snack on a small portion of the "green list" foods.

"Black list" (products that I consider the most harmful):

• All products containing a large amount of harmful food additives (carbonated drinks, sausages, various sauces, chewing gum - see the 10 most harmful popular foods).
• White yeast bread made from refined flour - see the article Benefits and harms of bread.
• Milk and dairy products. Perhaps you are convinced of the benefits of dairy products and are accustomed to drinking kefir before going to bed so that the "stomach works". The topic of the benefits and harms of milk causes a lot of controversy, and surprisingly emotional. Everyone is entitled to their own opinion. I expressed my opinion in the article The benefits and harms of milk. I also recommend reading the article The benefits and harms of milk - what does the nutritionist say? (this is a translation of an article by an Israeli clinical nutritionist).

"Yellow List" (these foods should not be eaten for dinner if you want to lose weight or are afraid to gain weight):

• Sweets (cakes, pastries, cookies, sweet crackers, jam, jam, sweet tea, fruit juice, etc.).
• Fruits, dried fruits and fruit juices (this does not apply to fruit eaters - they have a different intestinal microflora).
• Potatoes, rice, pasta.

Green List (these foods will help you fall asleep if you have insomnia):

• Something sweet (you should give preference to fruits, dried fruits, honey, jam, sweet teas without caffeine, but if you had a particularly difficult day and you just really want a bad cake or cake with a fat cream, then eat it - insomnia is more harmful, than a piece of the most harmful cake).
• Something carbohydrate - potatoes, rice, pasta, black yeast-free bread (you can even spread it with sweet jam).

"Grey List" (these products can be eaten for dinner, but dinner should be moved to an earlier time so that the food has time to digest):

• Stewed or boiled legumes (green peas, beans, lentils).
• Fish (only not salted or smoked - products with a high salt content are not recommended for dinner).
• Meat (but, in this case, you need to have dinner very early - at least 4-5 hours should pass before sleep).

• Buckwheat porridge (on water, without milk and butter).
• Stewed or boiled vegetables (sometimes even fried).
• Fresh vegetables (the salad should not be seasoned with a fatty sauce, but you can fill it with a spoonful of good vegetable oil - see the Healthiest oils). If you want to lose weight, then be sure to include cabbage (cauliflower, white cabbage, leafy, green, Brussels sprouts, broccoli, etc.) in the evening menu, since cabbage contains tartronic acid, which prevents the formation of fat from carbohydrates.
• Nuts and seeds (good source of amino acids). It is important to add nuts to the composition of a vegetable dinner to meet the body's need for proteins. For example, add a handful of pine nuts to a salad - this will make it not only healthier, but also tastier. Either dress the salad with tahina (sesame seed paste) seasoned with spices, or simply sprinkle with sesame seeds (preferably, especially healthy black sesame seeds). Remember that nuts contain not only protein, but also vitamins, minerals and healthy oils (with the most balanced composition of healthy fatty acids).

I did not mention that you should not drink coffee, cocoa or strong tea (both black and green) in the evening. I think it's clear to everyone that caffeine can cause insomnia. For the same reason, you should not eat chocolate for dinner. If you are used to drinking coffee even during dinner and find it difficult to refuse it, try replacing your evening cup of coffee with a cup of chicory (you may like its taste, which is a bit like coffee) or decaffeinated flower / fruit tea.

Healthy dinner - quick recipes.

We found out what is healthy to eat for dinner and what is not, and why. But from healthy products it is important to prepare such a dinner that will satisfy the needs of our body for essential amino acids, vitamins and minerals necessary for nightly recovery and tissue renewal.

Here are some easy and quick recipes for a delicious and healthy dinner:*

*Note:

In all dinner recipes, it is advisable to use sea or the most useful - pink Himalayan salt. Spices do not abuse, so as not to cause thirst.

A quick recipe for a healthy and tasty dinner - raw cauliflower salad with sesame seeds.

(4-5 servings)

Ingredients:

• half head of cauliflower
• 1 bell pepper
• 2 cucumbers
• 200 gr. olives,
• 1 tablespoon of olive oil,
• 1 tablespoon dried oregano
• 1 teaspoon salt
• a handful of sesame seeds (can be fried).

Cooking:

1. Finely chop cucumbers and bell peppers.
2. Cut each olive in half.
3. We cut the cauliflower like this: we separate the branches from the stalk, and then cut each branch, starting the cut from the side of the leg, and not the curls. Having brought the cut to the curls, we separate the halves with our hands.
4. We put the cauliflower, cucumbers, bell peppers and olives in a salad bowl. Add olive oil, salt and oregano. Sprinkle with sesame seeds and stir. The supper is ready!

A quick recipe for a healthy and tasty dinner is a salad with hot zucchini and green beans.

(4-5 servings)

Ingredients:

• 400 g green beans (can be frozen, but fresh is better),
• 2 medium zucchini,
• 3 cucumbers
• 200 gr. olives,
• 1 bunch of herbs (dill, parsley, cilantro),
• 1 bunch of green onions
• 1 tablespoon ground turmeric,
• 1 tablespoon linseed oil for dressing (can be replaced with sesame, olive, peanut)
• 2 tablespoons sunflower or other vegetable oil for frying beans and zucchini,
• almonds, cut into thin slices.

Cooking:

1. Chop the cucumbers, finely chop the greens, chop the green onion and cut each olive in half. Put everything in a salad bowl.
2. Chop the zucchini (not too finely) and set aside in a separate bowl.
3. Heat cooking oil in a frying pan. Pour turmeric into hot oil and stir for about 30 seconds.
4. Put the green beans in the pan, mix, cover with a lid and heat for 5-7 minutes over a slightly above medium heat (stir a couple of times).
5. Increase the heat to high, add the zucchini and fry for 3-5 minutes, stirring often.
6. Transfer hot zucchini and beans to a salad bowl, to the rest of the ingredients.
7. Salt, season with oil (optional) and mix. Sprinkle with almonds. The supper is ready!

A quick recipe for a healthy and tasty dinner is buckwheat porridge with green onions.

(4-5 servings)

Ingredients:

• 1 cup buckwheat,
• 2 glasses of water
• 1-2 teaspoons good vegetable oil (optional)
• half a teaspoon of salt
• some green onions (to taste)
• a few sprigs of parsley or cilantro.

Cooking:

1. Finely chop the green onion.
2. Pour buckwheat into a bowl and rinse. Drain the water.
3. Add 2 cups of water and salt.
4. Bring to a boil over maximum heat.
5. Reduce heat to low and cover the pot with a lid. Cook for 15 minutes.
6. Add oil (optional) and stir.
7. Sprinkle with chopped green onions and garnish with sprigs of parsley or cilantro. The supper is ready!

A quick recipe for a healthy and tasty dinner - sandwiches with avocado paste and pine nuts.

Ingredients:

• 2 medium sized avocados, cooked
• 1 tablespoon extra virgin olive oil,
• 1 teaspoon ground black pepper (or less)
• half a teaspoon of salt
• half a lemon
• 1 loaf of rye bread with natural sourdough,
• a handful of pine nuts.

Cooking:

1. Peel the avocado from the skin, cut in half and carefully remove the stone (make sure that there is no husk from the stone left inside).
2. Finely grind the avocado in a blender or cut into mash with a fork - you should get a gruel.
3. Squeeze the juice of half a lemon into the resulting gruel, add olive oil, salt, pepper and mix thoroughly.
4. Spread the finished pasta on black bread and put a few pine nuts on top. The supper is ready!

Healthy food for weight loss. Recipes. Learning to eat right!

We meet the tired rule “eat right to lose weight” every day in magazines, social networks and on forums, on TV shows. It would seem that such a simple postulate, but how can it be followed if today there are more than a dozen theories of proper nutrition.

Some experts argue that meat is a real poison, others prescribe the use of exclusively unprocessed food, nutritionists advocate reducing fats, and models, on the contrary, demonize carbohydrates ...

Even with a great desire and full readiness to switch to proper nutrition, it is not easy to do this precisely because of the abundance of conflicting information. Where is the truth?

Food systems, regardless of their origin and proven effectiveness, differ in diet and in a number of specific aspects. However, there are basic, undeniable principles that must be strictly observed during any of the diets - the commandments of a healthy diet.

The energy consumed with food should be less than it is spent during the day.

It is impossible to lose even half a kilo without creating a small calorie deficit in the total daily energy metabolism. The key concept here is “small deficit”. Creating a huge gap between energy intake and expenditure (as happens during "hungry" diets) leads to the loss of muscle mass, instead of fat, and also significantly slows down the metabolism.

A healthy diet is a balanced diet.

Another unbreakable rule, the interpretation of which is often distorted. What is the criterion for balance? No, this is not the presence of all types of food on the menu, but a competent ratio - proteins, carbohydrates and fats. Moreover, their different proportions can be called a balanced diet, it all depends on the goal.

So, for the average woman who wants to get rid of extra pounds, the following ratio would be optimal: 40% protein, 35% carbohydrates and 25% fat.

Proper nutrition is unthinkable without a full supply of all body systems with useful trace elements and vitamins.

It is difficult to supply nutrients through ordinary food, at least due to the volume of food that needs to be eaten to meet all the needs of the body. Therefore, a properly selected vitamin complex is one of the key factors in optimizing the diet.

Breakfast: really the main meal in a healthy diet.

The public is well aware of the results of research by many experts in the field of nutrition and dietetics: slender people, as a rule, never skip a morning meal and vice versa - obese people often neglect the first meal.

The significance of breakfast is justified by the fact that everything that will be eaten will “go” to the life support of the body’s systems. This does not mean that a kilogram of honey cake can now be eaten at a time without a twinge of conscience, it means that all the benefits of the food consumed will be absorbed by the body, and not processed into fat reserves.

Breakfast should be rich in all nutrients: complex carbohydrates will serve as energy and efficiency for the whole day, protein in combination with carbohydrates will provide long-term saturation, and fats will perform their important function of keeping all body systems in good shape.

• 150 gr. (ready-made) flaxseed or oatmeal porridge in water or milk, fat content 0.5% -2%;
• 100 gr. low-fat cottage cheese with natural yogurt and an additive of your choice: berries, citrus slices or seasonal fruits;
• freshly brewed coffee or loose leaf tea

• healthy burger: put a slice of low-fat cheese (15%-30%) and turkey fillet ham on a whole grain bread, put thinly sliced ​​seasonal vegetables and herbs on top;
• 100 ml of natural yogurt without additives;
• 1 glass of sour drink - citrus juice or fruit drink.

• 150 gr. cereals from a mixture of cereals and flakes to choose from: corn flakes (not glazed), buckwheat, rice, barley, oatmeal, bran flakes, etc. with the addition of 1 tsp. quality honey and a small handful of dried fruits.
• high-protein omelet from 3 proteins and 1 yolk, 1 tbsp. sour cream with fat content up to 15% and seasonal greens.
• 1 cup natural fat-free cocoa or coffee with cinnamon.

Healthy food recipes for a hearty lunch.

At lunch, the emphasis should be on protein intake, a fairly moderate amount of carbohydrates and a modest fat content.

• 200-300 gr. fish cooked on a grill pan or steamed;
• vegetable mix with dressing from your favorite herbs and sesame oil;
• 100 gr. chickpeas or red lentils.

• 300 gr. chicken fillet or wings, fried in a grill pan or steamed;
• ratatouille - 100 gr, if the dish is spicy, 200 gr. – if the addition of spices is moderate;
• 100 gr. barley porridge or couscous.

• 200 gr. veal cooked in any way, but without the use of marinades and sauces.
• 200 gr. a salad consisting of greens, legumes and vegetables in a ratio of 20/40/40, respectively;
• 100 gr. homemade curd mass without added sugar.

Recipes for the right dinners for weight loss.

The last meal should be light enough so as not to be converted into new fat folds, and, at the same time, satisfying - so as not to suffer from insomnia from hunger. The optimal time for dinner is 3.5-4 hours before going to bed.

• 200 gr. steamed chicken fillet;
• 150 gr. low-fat cottage cheese with a sweetener or a glass of natural yogurt.

• 200 gr. white fish cooked without the use of a large amount of spices;
• 200 gr. salad-cocktail of all kinds of leaf lettuce, herbs and green vegetables.

• 150 gr. salad of Ricotta or Paneer cheese (low in carbohydrates and fats), herbs and cherry tomatoes;
• 150 gr. turkey fillet fried in a non-stick frying pan without the use of fats.

Snacking in a healthy diet: for or against?

Snacking plays a much more important role than they are usually assigned to. Fist-sized portions, eaten in between meals, not only help curb appetite and control hunger, but also keep your metabolic rate consistently high throughout the day.

The fact is that if food is regularly “thrown” into the body, metabolic processes will work at the limit of their capabilities, in addition, the brain will receive signals that there is no need to stock up on food in the form of fat deposits - food is supplied steadily, the body is safe .

It goes without saying that snacking should be strictly controlled - it is due to them that it is easiest to significantly exceed the limits of the recommended daily calorie content.

Snack options (each serving should be no larger than a fist):

1. Protein bar
2. Assorted dried fruits and nuts (no added candied fruits)
3. Grilled vegetables
4. A glass of freshly squeezed juice (this is also food)
5. 2-3 whole grain rice or buckwheat flour loaves

What is a healthy diet without?

What is the main mistake? The fact is that the notorious “at least two liters a day”, fortunately, is already known to everyone. However, many do not take into account that these 2 liters should only be for clean water.

That is, soups, hot drinks and water from vegetables, of course, also provide fluid to the body. However, for the proper functioning of each body system, a large amount of pure water, drunk separately from anything, is required.

It is not difficult to accustom yourself to drink the norm: when you wake up, immediately pour water into glasses, during the day your eyes will constantly “cling” to them and you will not forget to consume the right amount.

Do the same in the office: when you arrive at work, put glasses of water on the table. They will cause you visual discomfort, and you will definitely drink all the water.

What to eat in the evening to lose weight. Dinner examples

But here you need to follow a certain daily routine: go to bed no later than 10 pm and have breakfast no later than 7 am. Otherwise, our body will perceive such forced starvation as a threat and quickly return the lost kilograms, and even gain extra ones, in reserve.

With prolonged fasting, more than 10 hours, the body produces lipoprotein lipase. It is because of this enzyme that the kilograms lost as a result of starvation return in excess.

This effect is related to evolution. The thing is that the situation with a decrease in the amount of food, our smart body perceives as a threat to existence. Under these conditions, lipoprotein lipase is activated and begins to actively store the energy source - adipose tissue. This mechanism is millions of years old. And only relatively recently, scientists have identified a link between a low-calorie diet and obesity.

Late dinner: for or against?

Now the requirements for dinner time are not so categorical. The recommendation is simple - you need to eat at night no later than 2 hours before bedtime, and preferably 4. This time is usually enough to digest most foods. Some studies related to the calorie counting method state that you can eat at any time of the day. Only the total number of calories matters. For women - 1600-1800 Kcal, for men - 2000-2200 Kcal.

Dinner is considered necessary and beneficial for the body. This is due to the latest research in the field of healthy eating. It turned out that the evening meal is important for the proper functioning of the body. But not every meal is suitable for a late snack, and the portion should not be the largest of the day. Too much dinner will damage the figure and disrupt sleep.

To satisfy hunger at night, not very healthy foods are often chosen. And this is the main problem. With the modern rhythm of life, it is necessary to observe, if not the daily routine, then at least the rules of healthy nutrition.

So, what can you eat in the evening, so as not to get better, and even better - to lose weight.

List of foods suitable for late snacks

For evening snacks, light-calorie foods that give a feeling of satiety and do not interfere with healthy sleep are suitable. What can you eat in the evening, so as not only not to get better, but also to get the maximum benefit. The basis of the evening diet should primarily be proteins, carbohydrates and fats are allowed in a minimum amount.

1. Cottage cheese it is better to choose fat-free or with a small percentage of fat content. A good product for a proper nighttime snack. It is a good source of easily digestible protein. You need to eat it a couple of hours before bedtime, preferably without sweeteners. As an improver, you can add a handful of berries. A serving of cottage cheese is not more than 100 grams. As a substitute for cottage cheese, you can eat a small (30 grams) piece of cheese.
2. Kefir, natural yogurt, fermented baked milk. Dairy products are almost ideal for fighting night hunger. Kefir contains a large amount of calcium, protein. The amino acid tryptophan, found in fermented milk products, improves the quality of sleep.
3. Greens contains a lot of fiber and few calories, which means that it will take more energy to digest it. You can eat it in its pure form or as an additive to kefir, natural yogurt or cottage cheese.
4. Fruits and berries you can eat almost anything. Even bananas, but with caution and not every day. Ideal snack - apple, citrus, cherry.
5. Vegetables contain a lot of fiber and few calories. Only potatoes should be excluded from the evening diet. They can be eaten raw or steamed, grilled, baked in the oven, or made into a light vegetable soup for dinner.
6. Meat also contains a lot of protein. Here we are talking about lean poultry meat in the first place. Pork and beef are suitable for lunch and dinner. Nevertheless, meat is a rather heavy product that requires a long digestion, so you can eat it no later than 4 hours before bedtime. Steam, grill or boil.
7. Fish a good source of protein, a number of trace elements and amino acids. The protein found in fish is easier to digest than protein from meat. For dinner, choose low-fat varieties of fish - hake, cod, pike.
8. nuts are very high in calories, so you can eat a very small portion to get enough.
9. Eggs, or rather egg whites, a source of easily digestible protein. Eat them boiled or in the form of an omelette, for example with vegetables.
10. Buckwheat. Nutritionists do not advise eating porridge for dinner because of the high carbohydrate content. Buckwheat has become an exception due to the large amount of protein and fiber in the composition. In addition, it is quickly digested, and slow carbohydrates retain a feeling of satiety for a long time.

List of foods to avoid

There are many healthy foods suitable for satisfying night hunger, but even more foods that are eaten at night are very undesirable. The thing is that many of them are not suitable for proper nutrition, so it is better to exclude them from the diet altogether. Others take too long to digest and interfere with healthy sleep, which is bad for both well-being and figure.

1. Fast food- pizza, hot dogs, burgers, chips and crackers - contains a lot of calories and few nutrients.
2. Pickles and marinades whet the appetite, contain an excess of salt, which retains water in the body.
3. Red meat and fatty foods take too long to digest, so they are not suitable for a late dinner.
4. Pasta, pastries, sweets contain a lot of carbohydrates, so it is better to eat them in the first half of the day.
5. Sausages and smoked products contain a lot of salt and few nutrients.
6. Yoghurts and curds with fillers, not only are they sweet, but also with a bunch of preservatives and dyes.
7. Alcohol bad effect on night sleep, can cause overeating due to a weakening of self-control.
8. Mayonnaise and sauces based on it are a very high-calorie and useless product, although tasty.

Healthy dinner options

• The ideal option for what to eat for dinner, according to nutritionists, is boiled, baked or stewed. Chicken fillet can be replaced with turkey or rabbit fillet. A good way to eat "dry" chicken breast is meat soufflé, either steamed or oven-baked.
• In addition, it is perfect for dinner - boiled, baked - with vegetables and herbs for garnish.
• You can stew any vegetables. Or eat them raw, for example, in the form of a salad with a dressing of a small amount of unrefined olive oil with lemon juice, yogurt or just lemon juice.
• An excellent dinner option is buckwheat with kefir or vegetables. Both satisfying and useful.
• If you want something more substantial - fat-free or low-fat cottage cheese. You can add kefir or natural yogurt, herbs, berries or fruits to it.

If you have already had dinner, but hunger is not far behind, then the easiest and least energy-intensive way to drown out the zhor is to drink a glass of kefir. This is a good option for a late snack to lose weight. For a change, greens or berries can be added to kefir or any other fermented milk drink.
An equally easy way to snack is to eat an apple, orange, or grapefruit.

This is a very short list of dishes for dinner or a snack.

Important to remember that the selection of dishes for dinner depends primarily on ourselves. You need to focus on your feelings and remember that everything is individual. Someone will be satisfied with a light snack, but someone needs a full dinner. The main criterion is the feeling of satiety until the morning.

Conclusions:

1. In the first half of the day it is better to eat food rich in carbohydrates, and in the second - in proteins.
2. Spend more energy than you get from food.
3. Eat no later than 2 to 4 hours before bedtime.
4. To lose weight, eat fractionally (4-6 times a day).
5. If you wake up at night from hunger, you need to adjust the daily diet and diet.
6. Don't confuse thirst with hunger. Woke up at night hungry, drink a glass of water.
7. Eat only healthy natural foods.
8. The easiest way to eat healthy is not to buy forbidden foods.

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