What to eat at night to lose weight. Dairy products with low fat content. Cheesecakes without harm to the figure

Scientists have long proven that having a slim figure is not only fashionable, but also extremely beneficial for health. After all, among obese people it is much more common to find those suffering from hypertension, arrhythmia, angina pectoris and other diseases. Those whose weight does not exceed the established norms get sick less, look better, and live longer.

Therefore, a lot of people are watching their figure today. All of them, of course, know the immutable truth. In order not to gain extra pounds, nutritionists recommend eating small portions (200-250 g per meal), but often the breaks between meals should not be more than 4 hours. That is, you need to eat four or even five times a day.

Some are so addicted to all sorts of ways to lose weight that they completely exclude dinner from their daily schedule. But this cannot be done. Dinner is not only possible, but necessary. And if you do it right, then you will not be threatened with either extra grams or extra centimeters.

What does it mean to eat right

And this means - to keep track of what you eat in the evening, and clearly know when you can eat in the evening. Many do not eat after six. Is it correct? Maybe right. But only for those who go to bed at 21-00. How many of us are like that? Doctors say that you need to have dinner 2-3 hours before going to bed. During this time, the food will have time to "decompose on the shelves", but the feeling of hunger will not come yet. You will quickly fall asleep without feeling discomfort, and your sleep will be sound.

Well, now let's get back to what you can eat in the evening so as not to gain weight. Or, let's say, what to eat in the evening to lose weight. The wording is different, but the essence is basically the same. Someone does not want to gain weight, so as not to puzzle over how to get rid of it later, and someone has already recovered by a certain number of kilograms and is trying hard to lose them. Let's figure out what is better to eat in the evening for both those and others, and even for those who suffer from insomnia, the cause of which can be both overeating and the banal rumbling of a hungry stomach.

What to eat in the evening

1. All products intended for dinner must be:
   • low-calorie
   • easily digestible
   For example, the body spends more calories on the absorption of cucumbers, celery, onions and lettuce, spinach, fresh and sauerkraut, grapefruits and pineapples than is in them. These are the perfect ingredients for evening meals. Any boiled and raw vegetables, seafood, boiled lean meat, skim milk, yogurt and kefir are also suitable.
2. Avoid eating so-called "long-lasting" foods in the evening. And this is fried meat, and potatoes, and mushrooms, and legumes. Your digestive system cannot cope with them in 3 hours, so it is better to leave them for breakfast or lunch.
3. But it never hurts to drink green or herbal tea. Better, of course, without sugar. But if we suck without sweets in any way, then honey will help you.
4. In order for the sleep to be calm and the body to fully rest, your dinner should consist of foods rich in calcium and magnesium, as well as tryptophan (an amino acid). Magnesium will relax the muscles, calcium will nourish the brain, and tryptophan, which is involved in the synthesis of serotonin, will help you fall asleep and calm the nervous system. Calcium and magnesium are found in cauliflower, broccoli, dill, parsley, cereals and lactic acid products, baked fish. They are perfect for an evening meal. Tryptophan is rich in figs, bananas, pistachios, tuna, boiled turkey meat. They can also be eaten in the evening, but not too carried away.
5. What to eat in the evening if you have a trip to a restaurant planned? And let this restaurant be Japanese. Eat sushi heartily and do not be afraid for your figure. Why not a diet dinner? Consider why the Japanese, for the most part, are so graceful. Is it because the main products in their diet are rice, vegetables and seafood?

As you can see, the list of what you can eat in the evening is not so short. And if you also connect your imagination to cooking dinner, then from the several components mentioned above, you can throw a real feast, and not a poor diet snack, as many people imagine. Take at least carrot-apple cutlets in sour cream sauce. Why not a delicacy? Even if it's dietary. And here is the recipe.

Carrot and apple cutlets in sour cream sauce

Cooking method:

1. Grate 3 apples and 3 carrots on a coarse grater.
2. Pour 3 tbsp. l. milk.
3. Pour 3 tsp. sugar (honey) and salt.
4. Add 1 tsp. butter and simmer over low heat until almost done.
5. Then add 3-4 tsp. semolina (steamed oatmeal) and hold on fire, stirring until the mass thickens. Adjust the amount of cereal depending on the juiciness of apples and carrots. You should get a thick viscous mixture.
6. Let it cool down a bit and shape into patties.
7. Roll them in breadcrumbs.
8. Place the patties on a greased baking sheet and bake in the oven until golden brown.
9. To prepare the sauce, beat sour cream with sugar or honey and add vanillin.
10. Serve cutlets with sour cream sauce. And bon appetit!

Be slim to your heart's content!

Everyone, of course, knows that you can’t eat a lot at night looking. However, in addition to the risk of gaining excess weight, late heavy dinners are also fraught with insomnia. If you doom your stomach to the hard work of digesting food before going to bed, then it may not let you fall asleep until it is time for rest.

You need to eat 2-3 hours before going to bed, and preferably easily digestible food: boiled vegetables, low-fat dairy products, cereals. From the evening diet it is better to exclude meat, spicy and rich in animal fats, richly seasoned with spices. Stick to the rule of not drinking caffeinated beverages at night. Coffee in small quantities really sometimes helps to relax and fall asleep. But it is difficult to calculate this small “hypnotic” dose by eye, and if you slightly exceed it, you risk then waking up until the morning.

Alcohol often helps you fall asleep, but a slightly higher dose of alcohol makes sleep restless and ineffective. In addition, having sobered up, a person can wake up in the middle of the night, and with a high probability of not falling asleep again.

And one more thing: if you suffer from chronic insomnia, you can eat less salty foods or completely eliminate salt from your diet.

How can a diet addict have a snack for the next dream?

Every losing weight girl knows the “iron” law very well: you can’t eat at night. Naturally, weight loss fans try to follow this rule. Often girls even try too hard and refuse dinner, believing that it would be better if they limited themselves to just an afternoon snack or even lunch. And this is wrong: you need to eat in the evening - nutritionists themselves say this.

If you have ever been on a strict diet, you may have noticed that hunger pangs are especially overwhelming at night. It takes remarkable endurance so that, once again waking up, you don’t make your way to the refrigerator and finally get enough for a couple of days in advance. In general, insomnia can be a direct consequence of diet addiction.

Conclusion: you still need to eat in the evening, but dinner should be light.

For the evening menu, foods rich in vitamin B (it can quickly relieve nervous tension and relieve stress) and calcium (which is a natural sedative) are good. However, remember that calcium-containing foods habitual in our diet, as a rule, belong to the category of “heavy”, difficult to digest. So a little exotic will not hurt here: broccoli, cauliflower, soy sprouts. Milk, a glass of which many nutritionists recommend drinking just before bedtime, also contains a lot of calcium. Just remember that your milk should be skimmed (0.5%-1.5%) and warm (but not hot).

In addition, it contains tryptophan, an amino acid necessary for the synthesis of serotonin, a substance that “relaxes” the nervous system and helps to fall asleep. Well, in a “ready-to-eat” form, serotonin is found in bananas. You can add a spoonful of honey to milk. It promotes vasodilation, which soothes and warms.

And if you have already decided to “stop” possible insomnia in full, drink something to improve digestion, such as a glass of kefir.

What to eat in the evening: making a menu

But let's get more specific and see what kind of dishes you can eat at night for a girl who watches her figure. So, here are 9 points from which every woman can easily make a varied menu:

1. Dried fruits or nuts - they perfectly saturate and can even replace dinner. To satisfy hunger, it will be enough for a girl to eat 100-150 g of dried apricots, prunes, pears or peanuts, hazelnuts, walnuts. Only eat dried fruits with nuts is necessary slowly, chewing well.
2. In the evening, you can also eat fresh fruits, moreover, many nutritionists even recommend including them in the daily menu without fail. The female body will be perfectly saturated with 150-200 g of oranges, apples, bananas. In addition, these fruits also calm the nerves, giving a restful sleep.
3. We have already said above that it is better to eat dairy products at night; we will reveal the topic in more detail: choose milk, yogurt, kefir, fermented baked milk. If you want to lose weight without harm to your health, drink half a glass of one of these delicious, nutritious, healthy foods before bed.
4. If you have a late dinner, for example, with friends, you can eat a light protein omelet. Of course, this dish is not worth eating every day, but occasionally you can treat yourself.
5. But what exactly you need to eat before eating, if you are afraid to get better, is vegetables, and in almost any form. Feel free to eat stews or boiled dishesconsisting of cabbage, carrots, beets, potatoes (only the latter should be a little, a maximum of a couple of pieces). You can eat salads, and in the summer even give them preference all the time (cucumber, tomato, radish in this case are simply irreplaceable). But most importantly, do not fill food with mayonnaise and butter - it's just easy to get better with them.
6. Contrary to popular belief, you can eat meat before bed - you just need it to be light and there is not much of it. So, without fear, include boiled or stewed chicken and turkey in your menu - 50 g with a vegetable side dish is enough to saturate.
7. It is even better to eat fish and seafood before going to bed, combining them with fresh vegetables. In this case, the body will receive even more vitamins, so do not be afraid to eat mussels, shrimp, squid, of course, within reasonable limits - 100 g is enough for most girls to feel full.
8. You can safely eat porridge at night, for example, oatmeal or the same buckwheat. They will perfectly satisfy your hunger and keep your girlishly slender figure - this is a real find for the women's menu.
9. Fans of super-fast cooking can even eat sandwiches before going to bed, but only the right ones. Make them with whole grain bread and a piece of chicken or turkey. If you eat such sandwiches without fanaticism, you won’t have to worry about the slim figure.

And remember the most important rule that explains how best to eat in the evening: the main thing is not to overeat. Everything, even the most useful products, should be a little bit. The evening portion should not exceed 200-300 g - in order to maintain a figure, you need to eat moderately at dinner.

Many women and men on the difficult path of losing weight are faced with a very peculiar problem. They want to eat right before bed. Most modern diets do not recommend any meals after 6 pm or less than 2 hours before going to bed.

But what to do when you really want and there are discomfort in the stomach? Sometimes people just can't fall asleep without having a snack at night. What can you eat in the evening so as not to get better? This is the question that interests millions of both sexes on the planet.

Good health is a very important moment for anyone. Therefore, if there really is discomfort in the abdomen without a light night snack, you should still satisfy your hunger. However, not all meals will be healthy.

Why is eating before bed bad?

First you need to understand the mechanism of the gastrointestinal tract after 00.00 and how it affects the set of extra pounds. Most and varied methodologies for combating excess weight recommend that their followers do not eat after 6 pm.

in the evening it is strictly forbidden to eat for all those who are afraid to gain weight

This is done for several reasons:

1. The process of digestion of food takes an average of 2-4 hours. If you fill your stomach at night, it will begin its active work when it is already necessary to go to bed.
2. The breakdown of food into simpler substances requires energy from the body. Instead of reducing its functional activity, it receives several times more blood just before bedtime, which ensures its overload.
3. It has been scientifically proven that at a later time the tone of the 10th pair of cranial nerves - n.vagus - increases. The vagus nerve is responsible for the secretion of gastric juice and increases it at night. This contributes to a more active digestion of nutrients and an easy set of extra pounds. It's all about the lack of physical activity that would use the energy received from food.
4. An unpleasant feeling of fullness in the stomach sometimes interferes with sleep.

"Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract.

However, there are a number of people who still need something to eat to calm down. Otherwise, they cannot sleep. Such people often look for what to eat in the evening so as not to get better. The advantage should be given to easily digestible low-calorie foods.

What can you eat at night?

Before considering the list of dishes that will not lead to weight gain, you need to pay attention to a few simple rules. They will help prevent unnecessary overload of the digestive tract and the deposition of unnecessary lipids on the sides or thighs.

These include:

• Try to eat small portions. It is highly undesirable to fill the stomach with a huge amount of food;
• Every piece of food must be thoroughly chewed. Thus, the process of digestion will begin already in the oral cavity and the feeling of hunger will recede much faster. In addition, well-ground food is easier to digest;
• It is recommended to drink a glass of clean water before a meal to improve digestion.

if you need to satisfy your hunger before going to bed, it is better to have a snack with fruit

What to eat in the evening so as not to get better? Here is a sample list of products for a similar purpose:

1. Dairy products. A glass of kefir, yogurt or fermented baked milk is ideal for satisfying hunger and helping to maintain a good figure. To calm the nerves, you can drink 200 ml of warm milk at night. It has a beneficial effect on the central nervous system and promotes sound sleep.
2. Vegetables and salads from them. Cucumbers, tomatoes, zucchini, squash or any other analogues perfectly cope with the role of a night snack without harm to the body. It is advisable to avoid legumes and cabbage at night, as they cause increased gas formation.
3. Chicken egg omelet.
4. Fruit in any form. It is better to eat 1 or a pear before going to bed. The main thing is to chew each bite thoroughly. Such food will not affect a person's weight and will additionally restore the reserves of vitamins in the body.
5. Baked or boiled potatoes in small quantities.
6. Lean meats. Chicken, turkey, beef are great. It is important not to overeat, but to eat a small piece of such a dish.
7. Fish and seafood.
8. Oatmeal or buckwheat with milk. Cereals are well absorbed in the intestines and are among the dietary products, so they can be safely used as a late dinner.
9. . The only sweet that nutritionists recommend eating at night in small portions or as additions to drinks.

This list will help everyone understand what to eat in the evening so as not to get better. However, it is still better to refrain from a night meal.

What can't be eaten

To prevent overloading the stomach and intestines and gaining excess weight, it is necessary to remember about food that adversely affects the figure.

It includes:

1. Fried and smoked products.
2. Marinades, pickles, preserves.
3. Very spicy or spicy food.
4. Sweets, sweets, chocolate.
5. Fast food and semi-finished products.
6. Bakery products.
7. Mushrooms.
8. Coffee and other drinks high in caffeine.

You can eat in the evening, however, to prevent excess weight gain, it is advisable to follow the above rules. Being healthy is fashionable now.

It is unlikely that someone has not heard the wisdom that "dinner should be given to the enemy." We will not be so categorical. Whether or not to refuse an evening meal, everyone is free to decide for himself, but it’s not worth it to have a snack just before going to the side. After all, the body will not have time to digest this meal before sleep, but at night all the processes in it will proceed much more slowly. As a result, there will be a cutlet with potatoes or fish and rice hanging undigested until waking up. Which is not good for health.

So nutritionists advise to have dinner at least 4 hours before bedtime for a reason. The fact is that during this period, food as a whole is digested and partially absorbed. But even if your dinner takes place at the recommended time, you should be careful about the choice of products for it. In the afternoon, the activity of the digestive system decreases, the liver, gallbladder, pancreas begin to work more slowly than during the day. All this must be taken into account. And refuse heavy, high-calorie, fatty, spicy foods. Carbohydrates are also not recommended, especially easily digestible ones (white bread, sugar, sweet fruits, cakes, etc.), however, it is also better to refuse complex carbohydrates in the form of cereals and potatoes. In the evening, the body processes glucose very poorly, therefore, everything sweet is also prohibited, alas, you need to be careful with fresh fruits and dried fruits.

Buns

Sugar and flour of the highest grade - all this very quickly raises the level of sugar in the blood, but after a sweet pie, this one also drops rapidly and you want to eat with renewed vigor. In addition, it is refined foods that are primarily deposited on the hips. Nothing useful remains in them after industrial processing, and glucose and starch - as much as you like.

red meat

Especially fried, but baked or boiled is also not worth it. The fact is that red meat contains a large amount of tyrosine, which increases the level of adrenaline. Therefore, it is best to eat it in the morning, by the evening the level of adrenaline will return to normal and you can sleep peacefully. White poultry and lean fish can be recommended as a light protein component of dinner.

Smoked meats and sausages

Rice

We usually eat refined rice. And it absorbs too well. It has a lot of starches and, accordingly, fast carbohydrates. So it is better to refuse rice and other cereals in the afternoon.

Chocolate

Even a small piece of dark chocolate in the afternoon will do great harm to both weight loss and well-being. Firstly, it has too much sugar, that is, fast carbohydrates, and secondly, it contains caffeine. So chocolate, as well as other sweets, is recommended to be eaten only in the morning.

nuts

They are very high in calories and very fatty. Think about it, a handful of nuts contains up to 600 kcal. This is more than half of the daily diet for losing weight. Those who are not on diets should still avoid nuts. There is too much fat in them (although useful), for the last meal of the day - not too healthy and easily digestible food.

sweet fruits

Grapes, apricots, peaches, watermelon, melon are healthy foods, but they contain a lot of sugars, fast carbohydrates. So it is advisable to refuse them in the evening and eat them only in the morning. It is also better not to eat dried fruits.

True, if you feel that it is not in your power to refuse dessert in the evening, grapes are better than cake.

Horseradish and mustard

Pickles

Salted and pickled vegetables are too heavy for the stomach, they often cause heartburn, which can cover even not immediately after dinner, but just when you go to bed.

Fast food

This goes without saying, but we will still include hamburgers and other "fast food" in the list. Such products are very fatty, salty, often spicy, they have a lot of sugar. Fat cutlets on rolls are poured with sweet sauce. It is generally very harmful, and even more so in the evening. A heavy stomach, at least, is provided to you all night.

What can you eat in the evening

At our disposal for dinner are: various fish (preferably not too fatty), crustaceans and mollusks, white poultry meat, rabbit, almost all vegetables, dairy products, eggs, unsweetened fruits. In terms of volume, the portion eaten for dinner should not be more than two of your palms folded in a boat.

“Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” - of course, you have heard about this. However, modern dietetics does not fully agree with this statement. Experts are betting on five small meals instead of the usual three main ones. Most of them also believe that we should still eat dinner, because skipping it - as well as breakfast - slows down the metabolism.

However, the key point is what exactly will be present on our menu. Does this mean that we do not need evening self-sacrifices? Can dinner make us fat?

The last meal actually has a big impact on weight gain. However, few people know what to eat and not to eat in the evening, so as not to get better and take full advantage of the night's rest. Evening overeating, in addition to the wrong combination of food, is the most common mistake that nutritionists face. Many people eat according to this scheme: in the morning - breakfast or a small snack, at work - a lot of coffee, some kind of candy, candy bar or cookie, and upon returning home - wolf hunger and ... endless trips to the refrigerator, a hearty dinner.

This can lead to obesity and health problems. We should organize the last meal 3-4 hours before bedtime. During this time, the body manages to burn most of the supplied calories, and the gastrointestinal tract - to digest food. On the other hand, in three hours we will not have time to get hungry. Night owls who go to bed, for example, at one in the morning, need dinner not at 6 o'clock, but around 9. If you eat too early, you will feel hungry, which provokes evening snacks. They are quite dangerous, because, as a rule, in such a situation, we do not eat an easily digestible vegetable salad or a sandwich with whole grain bread, but simply put something “quick” into our mouths - a sweet bar, a cake, a piece of cheese, sausages, etc. P. By reaching into the refrigerator for such “little things”, we do not control what and how much we eat.

To avoid all this, it is worth eating "systematized" food, but in reasonable quantities, correctly arranged and at the right time. Unfortunately, the list of foods that you should not eat in the evening is quite long and sometimes surprising. It is clear that for dinner you should not eat fatty, fried, hard to digest dishes. It is worth noting that seemingly innocent scrambled eggs or scrambled eggs fried in butter also belong to this category.

Skip fatty and fried foods, including omelettes and scrambled eggs. Do not eat chocolate and salty snacks.

Before going to bed, you should give up sweets, including chocolate, as well as salty snacks. In addition to the fact that they are harmful (both in the evening and in the morning, because they contain a lot of calories), the body does not need such a dose of energy before going to bed.

Fruits should also be avoided before bed. Pay special attention to apples, pears, plums, grapes, bananas, cherries, watermelon. These fruits are healthy, but very sweet, they have a lot of sugar, and therefore they should not be included in the evening menu. Sugar quickly raises blood glucose levels, so that we have a lot of energy soon after eating them. Unfortunately, sugar is digested quickly, energy levels drop, and we feel sucking in the stomach. Fruit can also reduce sleep comfort. However, for dinner (not every day) you can drink a cocktail, for example, from kefir and strawberries: this is not a very plentiful meal, which is perfect for hot summer evenings.

Send fruits, especially sweet ones, to the mental “basket”. Simple carbohydrates and sugars are a supper-enemy that will surely be deposited in extra folds on the stomach.

Keep in mind that we get sugar not only in sweets or fruits. The cause of extra pounds can also be drinks - both ready-made store-bought and tea. According to nutritionists, one of the worst drinks to drink in the evening is cocoa. Many people think that a cup of cocoa or warm milk is a great way to fight insomnia, but this is not true. Firstly, we, again, supply the body with sugar that it does not need, which will not be used up at night and will be deposited in the form of additional adipose tissue. Secondly, cow's milk for many people is a hard to digest product, very burdensome for the digestive system. The body, instead of recovering, works hard to digest it. Preparing to drink milk before going to bed, we also have to reckon with more or less serious stomach problems.

In the evening, it is best to give up foods rich in simple carbohydrates. Whole grain bread and other similar products we need and should be included in our daily diet. However, they are recommended as part of the first or second breakfast.

And even whole grains, be it bread or pasta, are best consumed in the first two meals, but not at night.

Fatal for the figure will be pasta or noodles eaten in the evening. They are high in calories in themselves, but most of them are usually also complemented by fatty heavy sauces.

When preparing dinner, cabbage or legumes, such as beans or peas, should also be excluded from the list of ingredients. Although these are healthy foods that contain many valuable nutrients, they should not be eaten in the evening, because they cause bloating and thus have a bad effect on the quality of sleep.

Legumes and cabbage are not friendly with a good peaceful sleep, although they do not add kilograms. And do not drink coffee and black tea.

As you can see, the choice of food for dinner is seriously limited. What then is the ideal evening meal? Light salad, fish (can be smoked), good ham or cottage cheese. Drink water or herbal tea. Lemon balm, which relaxes the body, or dill, which has an antispasmodic effect and improves the digestive system, are great for taking before bed. You can also drink a glass of weak tea, such as green. Strong tea infusions, like coffee, should be avoided because they act as a stimulant and can interfere with sleep.

What's left? Cottage cheese, low-fat fish, light salad, dietary chicken breast. Pick one or a little of everything. Wash down with green tea or lemon balm. This is the perfect dinner.

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 neuroses. 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

Most experts in the field of nutrition argue that eating in the evening is harmful not only for the female figure, but also for the functioning of all systems as a whole. There are processes in the human body that we are unable to adapt to our own comfortable rhythm.

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 does not allow them to fall 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:

Many women and men on the difficult path of losing weight are faced with a very peculiar problem. They want to eat right before bed. Most modern diets do not recommend any meals after 6 pm or less than 2 hours before going to bed.

But what to do when you really want and there are discomfort in the stomach? Sometimes people just can't fall asleep without having a snack at night. What can you eat in the evening so as not to get better? This is the question that interests millions of both sexes on the planet.

Good health is a very important moment for anyone. Therefore, if there really is discomfort in the abdomen without a light night snack, you should still satisfy your hunger. However, not all meals will be healthy.

Why is eating before bed bad?

First you need to understand the mechanism of the gastrointestinal tract after 00.00 and how it affects the set of extra pounds. Most and varied methodologies for combating excess weight recommend that their followers do not eat after 6 pm.

in the evening it is strictly forbidden to eat for all those who are afraid to gain weight

This is done for several reasons:

1. The process of digestion of food takes an average of 2-4 hours. If you fill your stomach at night, it will begin its active work when it is already necessary to go to bed.
2. The breakdown of food into simpler substances requires energy from the body. Instead of reducing its functional activity, it receives several times more blood just before bedtime, which ensures its overload.
3. It has been scientifically proven that at a later time the tone of the 10th pair of cranial nerves - n.vagus - increases. The vagus nerve is responsible for the secretion of gastric juice and increases it at night. This contributes to a more active digestion of nutrients and an easy set of extra pounds. It's all about the lack of physical activity that would use the energy received from food.
4. An unpleasant feeling of fullness in the stomach sometimes interferes with sleep.

"Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract.

However, there are a number of people who still need something to eat to calm down. Otherwise, they cannot sleep. Such people often look for what to eat in the evening so as not to get better. The advantage should be given to easily digestible low-calorie foods.

What can you eat at night?

Before considering the list of dishes that will not lead to weight gain, you need to pay attention to a few simple rules. They will help prevent unnecessary overload of the digestive tract and the deposition of unnecessary lipids on the sides or thighs.

These include:

• Try to eat small portions. It is highly undesirable to fill the stomach with a huge amount of food;
• Every piece of food must be thoroughly chewed. Thus, the process of digestion will begin already in the oral cavity and the feeling of hunger will recede much faster. In addition, well-ground food is easier to digest;
• It is recommended to drink a glass of clean water before a meal to improve digestion.

if you need to satisfy your hunger before going to bed, it is better to have a snack with fruit

What to eat in the evening so as not to get better? Here is a sample list of products for a similar purpose:

1. Dairy products. A glass of kefir, yogurt or fermented baked milk is ideal for satisfying hunger and helping to maintain a good figure. To calm the nerves, you can drink 200 ml of warm milk at night. It has a beneficial effect on the central nervous system and promotes sound sleep.
2. Vegetables and salads from them. Cucumbers, tomatoes, zucchini, squash or any other analogues perfectly cope with the role of a night snack without harm to the body. It is advisable to avoid legumes and cabbage at night, as they cause increased gas formation.
3. Chicken egg omelet.
4. Fruit in any form. It is better to eat 1 or a pear before going to bed. The main thing is to chew each bite thoroughly. Such food will not affect a person's weight and will additionally restore the reserves of vitamins in the body.
5. Baked or boiled potatoes in small quantities.
6. Lean meats. Chicken, turkey, beef are great. It is important not to overeat, but to eat a small piece of such a dish.
7. Fish and seafood.
8. Oatmeal or buckwheat with milk. Cereals are well absorbed in the intestines and are among the dietary products, so they can be safely used as a late dinner.
9. . The only sweet that nutritionists recommend eating at night in small portions or as additions to drinks.

This list will help everyone understand what to eat in the evening so as not to get better. However, it is still better to refrain from a night meal.

What can't be eaten

To prevent overloading the stomach and intestines and gaining excess weight, it is necessary to remember about food that adversely affects the figure.

It includes:

1. Fried and smoked products.
2. Marinades, pickles, preserves.
3. Very spicy or spicy food.
4. Sweets, sweets, chocolate.
5. Fast food and semi-finished products.
6. Bakery products.
7. Mushrooms.
8. Coffee and other drinks high in caffeine.

You can eat in the evening, however, to prevent excess weight gain, it is advisable to follow the above rules. Being healthy is fashionable now.

Instruction

The human body has no concept of "lose weight". If for some reason he does not receive food at the usual evening time, the emergency mode is activated. The body begins to store food for the future, saving calories from breakfast and lunch in the most secluded corners: sides, buttocks, hips. That is why, having decided one day to refuse dinner or move it to 5-6 pm, women do not achieve the desired result. The principles of proper nutrition say that meals should be every 4-5 hours. And the last snack is 2-3 hours before bedtime. Only in this case, the metabolism will be high, and the nerves will be in order.

Late meals should consist of easily digestible foods, preferably containing a minimum of sugar. Otherwise, instead of resting at night, the body will digest what you have given it. Calories obtained as a result of processing will definitely be deposited in problem areas.

If you are very concerned about your figure, fool your hunger by drinking a mug of hot tea without sugar. It is best to use green, herbal or berry tea, as black contains caffeine, which stimulates the nervous system. Snacking fresh cucumbers or green apples will not affect the figure in any way. They can be eaten in any quantity.

For a more satisfying dinner, prepare yourself a vegetable or fruit salad. Cucumbers, tomatoes, celery, lettuce, greens are best suited for these purposes. From fruits: apples, kiwi, oranges, grapefruits. You can add some pears. Avoid sweet fruits. Also, do not lean on hearty bananas and grapes, which cause fermentation in the intestines. You need to fill the salad with low-fat sour cream, natural yogurt or lemon juice.

Fans of dairy products as a late snack can use low-calorie kefir or yogurt, low-fat cottage cheese. To make the dish not so boring, add fresh berries or fruits to it. Jam, jam, sweet syrup and granulated sugar should not be added.

The big mistake of many people who are losing weight is the desire to eat well during dinner so that they don’t want to have a snack before going to bed. After a few days of such nutrition, the scales will most likely “delight” you with an increase. The fact is that the main energy consumption of the human body falls on 2-3 hours of the day, in the evening the calories received will remain unused. For a hearty yet light dinner, eat chicken fillet, lean beef, or lean fish steamed and drizzled with lemon juice. As a side dish, rice and stewed vegetables are suitable: carrots, broccoli, cauliflower.

The process of losing weight in our minds is strongly associated with torment in the gym and a half-starved existence. In fact, everything is not so bad at all. Nutritionists have already proven that severe and thoughtless restriction in food does not give a lasting result. A person loses muscle mass, and fat remains in its place. In addition, this quickly leads to a slowdown in metabolism, the body desperately protects the protein muscle tissues it needs, which means that further weight loss will be almost impossible. Actually the question is wrong. It is much better to ask what to eat to lose weight, because there are a number of products that actually facilitate the process of weight loss, acting on the rule "the more you eat, the more you lose weight." The right diet strengthens muscles, and this, in turn, affects the process of weight loss.

Best Weight Loss Foods: Eggs and Fish

Indeed, speaking about what to eat to lose weight, you need to remember the need for protein. Instead of eating useless carbs or heavy fats, it's much better to choose the right protein sources. Of the entire range of products, it is best to choose eggs. In addition to protein, they contain the necessary vitamins, as well as cholesterol, which helps in increasing the level of the testosterone hormone.

The second product in the "what to eat to lose weight" series is fish and seafood. Amazing in its nutritional properties, the product is an excellent source of protein, as well as the most beneficial omega-3 fats.

Dairy products and yoghurts

It’s probably pointless to talk about their benefits, everyone is well aware of this. But it should be added, since today we are talking about what to eat in order to lose weight, you need to understand that you need to choose only low-fat yogurts without sweet additives. Any fruit fillers reduce performance. Instead of yogurt, kefir, fermented baked milk or even yogurt are perfect. These wonderful products normalize the processes of digestion, which means that the process of losing weight will go in the right direction.

Meat and butter

These seemingly harmful products are vital for our body. But today we choose from all useful products what to eat in order to lose weight. Therefore, olive oil should be noted as the number one product. Choose only a highly refined cold-pressed product. It is this oil that will help get rid of not only body fat, but also a variety of diseases (for example, cardiovascular and even cancer).

Of the meat products, red meat can be considered the most useful. This is primarily young lamb and beef. It is rich in healthy fats and protein, iron, creatine, protein and many other beneficial substances. But we must not forget that it should be eaten in limited quantities and along with fresh vegetables. In addition, an excellent companion for losing weight is chicken breast. It is a negative calorie food.

Greens and fruits

Surely, when asking the question of what to eat in order to lose weight, you have heard the advice to eat more vegetables and fruits more than once. It really is. By eating a large amount of fiber, you are guaranteed to begin to lose weight. A separate line should be noted greens, broccoli, spinach and green salad. But the palm belongs to celery. It can be eaten raw or added to soups. These wonderful leaves are a source of vitamins and nutrients, as well as fiber and promote weight loss. Almost all vegetables will become your best friends in the fight for a slim figure, white cabbage, carrots and beets, zucchini, pumpkin, and cucumber are especially useful. But potatoes should be excluded from the diet. Some fruits can also help you lose weight. These are apples and oranges, as well as an exotic pineapple. These are the best types of fruits, which are very rich in fiber and nutrients.

Cocktails and smoothies

These are the most useful dishes from the series "what you can eat to lose weight." These drinks are very tasty, they quickly saturate and contain vitamins and minerals necessary for a person on a diet. For example, cucumber smoothies are widely used for snacking. This is a thick, healthy drink that can contain different components. Cucumber with apples and mint perfectly relieves heaviness in the stomach, you will nourish your body and satisfy your hunger. This drink should be consumed in the morning, before breakfast, or before dinner. In order to replace a full dinner with a smoothie, you need to add not only an apple, cucumber and herbs to the cocktail, but also 150 g of fat-free kefir.

What to eat to lose weight: little tricks

In fact, you need to eat everything, only during active weight loss there are a number of rules that must be followed. The process of losing weight involves the transition to fractional nutrition, meals should be taken every three hours. For snacking, a cup of green tea and a few fruits are much healthier than sandwiches and cookies.

Vegetables and meat are great for the main meal, but you need to remember that the method of preparation greatly affects the properties of the finished dish. Steamed food is recommended. Boiled foods are also dietary, but they retain somewhat less useful trace elements. You should carefully choose products, paying attention to their content of fat and simple carbohydrates.

How many times a day should I eat to lose weight

Even nutritionists have very different views on this problem. We present two of the most popular schemes. The first is a standard three meals a day, and the second is a meal 7 times a day. Let's start with the one that most of our fellow citizens adhere to. If you eat in the morning, at lunch and in the evening, then the body gets used to a certain routine, and hunger will occur strictly at a certain time. In addition, it is much easier for you to distribute the entire daily diet and the number of calories eaten at a time. It is with this diet that fats are burned faster. This is because insulin is not produced at the moment when the food is digested. And the lack of insulin leads to the fact that stocks are not deposited. So, between meals, the body burns previously accumulated fat. However, this system also has significant disadvantages. Between meals, you may be tormented by bouts of hunger, there is a desire to have a snack. In addition, when the body receives a large number of various nutrients at once, it is difficult for it to use all of them in the best possible way.

Fractional nutrition

Now let's see what happens to the body when eating 5-7 times a day. The digestive organs are constantly working. As a result, metabolism improves, and much more calories are burned. With such nutrition, efficiency increases, you always have enough nutrients, which means that as a result you will be vigorous and active. Attacks of hunger with such nutrition do not torment, you just do not have time to get hungry. Blood sugar levels are constantly at normal levels. Since there is no feeling of hunger, it means that you won’t be able to eat a lot at one time. You can lose a lot of weight if you use light food, apples or kefir as snacks. In addition, fruit snacking will help you avoid cravings for sweets.

This system also has its drawbacks. Sometimes it is difficult to follow such a diet. A person at work does not always have the opportunity to have a full meal, and in addition, you need to force yourself to eat when there are no signs of hunger yet. In addition, insulin in the blood is constantly elevated, which means that the body will not waste old fat reserves.

What to eat for breakfast

This is one of the most important meals, because it is in the morning that we need to recharge our batteries for the whole day. Speaking about what to eat in order to lose weight quickly, it should be noted that morning meals should include 300-350 kcal. Approximately half of the morning portion should be carbohydrates. These, of course, are not sweets, but healthy carbohydrates, non-starchy vegetables, fruits, and whole grains. The portion should not be large, it is about 55 g. As part of the morning diet, there should be 15-20% of proteins, that is, about 20 g. Eggs and milk, a protein shake, and nuts will be excellent sources of protein. In the general diet, 30-35% should be fat, that is, 15 g.

Late trips to the kitchen

We move on to the most difficult question of what to eat for dinner to lose weight. Old habits, boredom, or late nights can cause your last meal to come too late. In fact, nighttime snacking can be combined with weight loss, the most important thing is to choose the right foods. There is one problem here. When we pounce on food in the evening, we often exceed the number of calories that is supposed to be for one day. Therefore, you need to take into account your daily diet and leave 100-200 kcal free just for the evening.

What to eat in the evening to lose weight? These are vegetables and fruits that contain a minimum of calories. Whole grain crackers are excellent helpers in the fight against excess weight. Muesli and low-fat yogurt can diversify the evening menu. You can afford a small portion of oatmeal with soy milk or whole grain bread with thin strips of boiled chicken.

Problem area - stomach

This is the most difficult area of ​​​​our body, where due to malnutrition, a sedentary lifestyle or hormonal failure, fat accumulation occurs. To reduce your waist, you need to eliminate all these three reasons. But you have to start with nutrition. So, what to eat to lose weight belly? First of all, you need to completely exclude flour products and fast food, sweet foods, fatty and smoked products, salty foods and alcohol. In this case, you need to remember an important rule - moderation is necessary in food. The body does not care if you ate two candies or a kilogram of sweet fruit. All the same, fat will begin to tighten your stomach. Therefore, first of all, you need to remember that you can not absorb a large amount of food at a time. The basis of nutrition should be cereals and vegetables. It is very important to supplement your diet with liquid dishes: soups, compotes, jelly. Daily protein foods should be present in the diet: meat, fish, dairy products. The best desserts for you will be a variety of fruits.

Diet for a beautiful waist

First of all, your task is to normalize the work of the gastrointestinal tract. That is why it is worth excluding foods that cause fermentation: beans and barley, grapes, sugar and pears. You need to give up alcohol. Now let's see what to eat to lose weight in the stomach. Eat in small portions, chewing each bite thoroughly. The basis of the diet should be dairy products. Boiled meat and fish must be present. Vegetables preferably only baked, one kind with each meal. However, such restrictions must be respected for as long as possible. Express weight loss does not give lasting results.

Menu for the week

To make it easier for you to start creating your program, let's look at what to eat to lose weight in a week.

• On the first day, breakfast will consist of 100 g of cottage cheese and one apple. Maybe green tea. For lunch, prepare 150 g of chicken breast with vegetable salad. A glass of kefir is suitable as an afternoon snack and dinner.
• The second day starts with a two-egg omelette. For lunch - 200 g of stewed fish with zucchini. For an afternoon snack - kefir, and for dinner, prepare a salad of tomatoes and cucumbers.
• Third day. Treat yourself to yogurt and an apple for breakfast. For lunch, you can bake 200 g of turkey or chicken with oranges. For an afternoon snack - also kefir, and for dinner - a salad with shrimp and cucumber.
• On Thursday, for breakfast, cook oatmeal, you can chop an apple into it. For lunch - steamed salmon steak with grapefruit. For dinner - a couple of tomatoes with shrimps.
• On Friday, for breakfast, you can cook a fruit salad with yogurt, for lunch - 200 g of chicken fillet and stewed beans. For dinner - 150 g of fat-free cottage cheese, and for an afternoon snack - kefir.
• Saturday morning you start with two eggs and one orange. For lunch, prepare 3 lazy cabbage rolls, and for dinner - a salad of radish and cucumber. Afternoon no change.
• Finally, on Sunday, you can boil buckwheat with milk for breakfast, 200 g of low-fat fish with vegetables for lunch, and fruit salad for dinner.