The right dinner for health. How to correctly calculate calories - kbzhu. The evening meal has some rules

Properly composed diet is the key to beauty, health and longevity. Proper nutrition helps to improve the functioning of internal organs, lose weight to optimal levels, improve well-being, mood and sleep quality.

According to the principles of PP, a person should eat 5-6 times a day, including two to three hours before bedtime. Some ignore this requirement, being in full confidence that everything eaten after 18 hours will definitely be deposited in fat. Others, on the other hand, cook too much dinner, malnourished during a busy day at work. Both approaches are fundamentally wrong.

Today we will tell you what you can really have for dinner with proper nutrition, when the last meal should take place and how to correctly compose your evening diet.

What should be a healthy dinner?

Most people mistakenly believe that during sleep, our body, like ourselves, rests and recuperates. In fact, this is not so - all regeneration processes occur at night. While you sleep, the body is actively working, being updated and restored. And this happens due to the amino acids that are found in protein foods and vegetables.

Unlike breakfast, a healthy dinner doesn't have to be carbohydrate unless you plan on working or exercising at night. In all other cases, carbohydrates will be deposited in fat.

It is worth noting a few more important principles of proper nutrition for dinner:

• The ratio of proteins and vegetables should be approximately 1:2.
• A serving size is the size of two of your palms. For a woman, this is about 250 grams, for a man - 350.
• The calorie content of a healthy dinner should be no more than 20% of the daily requirement.
• You need to eat no later than 2-3 hours before bedtime.
• Food must be chewed as carefully as possible.

What to eat for dinner: a list of the right foods

Do not be afraid that the evening meal will be meager and monotonous - the list of foods that you can safely eat for dinner is quite impressive. We are sure that you can cook from them a huge number of delicious, and most importantly, healthy dishes for proper nutrition.

For dinner you can:

• Dairy low fat content: kefir, cottage cheese, yogurt and so on. They contain protein, necessary for the regeneration process, and calcium, which promotes weight loss. Products can be used both in pure form and as part of casseroles, cheesecakes, soufflés, curd creams and so on. The main thing is to make sure that meals for proper nutrition are prepared without oil and sugar.
• Vegetables. They contain fiber, which is necessary for the proper functioning of the digestive system, as well as vitamins and minerals. Ideally, if it is cabbage, celery, zucchini, eggplant, cucumbers, green peppers, lettuce leaves. Vegetables can be eaten both separately raw and as part of various dishes - salads, stews, caviar, casseroles, lean fritters cooked in the oven, and so on.
• Fish and seafood. They contain healthy fatty acids, calcium and protein. Salted, dried, smoked, oil-fried fish is not suitable for a healthy dinner - bake it in the oven, steam it, boil it or fry it in a dry frying pan. From seafood, you can cook a lot of healthy salads and snacks, juliennes, aspic and other healthy dishes for dinner.
• poultry meat, preferably white. Contains a minimum of fat and a maximum of protein. It is recommended to steam, boil, stew or bake in the oven - alone or with vegetables. Also, from poultry meat, you can cook steam cutlets, chops, juliennes, rolls and so on for dinner.
• Eggs. It is better if it is a protein without a yolk. But you can also whole eggs, the main thing is that no more than two pieces a day.

A few PP recipes for a healthy dinner

Steamed cutlets. Finely chop 300 grams of turkey fillet, add a small onion, egg, salt, black pepper, ⅓ bunch of any greens. Form cutlets from the resulting mass, put them in a double boiler and cook for about half an hour. If you prefer to cook in the oven, bake on a baking sheet for 20-25 minutes at 200°C.

Diet cheesecakes. Mix 200 grams of low-fat cottage cheese with two chicken proteins, add 1 tablespoon of wholemeal flour and half a ripe banana. From the resulting mixture, form small cheesecakes and cook in a double boiler for 20 minutes (or bake in the oven at 180 ° C for the same time).

Bean salad. Boil 100 grams of green beans in salted water for 5 minutes, drain the water and let the product dry. Hard boil one egg, cool. Mix beans and chopped egg, season with olive oil, salt, pepper, any herbs or spices to taste.

What are the best foods to eat for dinner?

In the afternoon, the activity of the digestive system decreases, the pancreas, liver and gallbladder work more slowly than during the day. Therefore, in the evening it is advisable to abandon heavy, fatty, high-calorie foods. You also need to completely eliminate carbohydrates, especially simple ones. However, it is also better to refuse complex ones, especially if you want to lose weight. Eating slow carbohydrates for dinner is only an exception.

To make dinner really healthy, exclude from it:

• Flourish and sweet. Such foods quickly increase blood sugar levels, which just as rapidly falls, provoking another bout of hunger. In addition, simple carbohydrates are primarily stored in fat.
• Red meat. Contains a large amount of tyrosine, which increases the level of adrenaline. The surge in adrenaline, in turn, can lead to sleep problems. Therefore, red meat is recommended to eat in the morning.
• Rice, potatoes, pasta. It contains a lot of starch and simple carbohydrates. This means that the body will not receive the necessary amino acids, but you risk gaining extra pounds.
• Nuts. Contain about 600 kilocalories per hundred grams. This is about half the daily diet of losing weight. But even if you are not on a diet, nuts for dinner should still be avoided - they are too fatty and difficult to digest.
• Sweet fruits: bananas, grapes, peaches, apricots. They contain fructose, which can also provoke a jump in blood sugar.
• Vegetables high in sugar: beets, carrots, tomatoes. They also raise blood sugar levels, which is not very desirable in the afternoon.
• Beverages. Not only drinks with a lot of sugar in their composition (soda, store-bought juices, and so on) are considered harmful, but also seemingly harmless coffee, cocoa and cow's milk.
• Legumes. It should be excluded for those from whom they are poorly absorbed. If peas, beans or chickpeas invariably cause you to bloat, it is better not to eat them at night - the quality of sleep will noticeably suffer.

Why can't you skip dinner?

Refusal of food after 18:00 not only does not contribute to weight loss, but is generally harmful to the body. If you do not eat a few hours before bedtime, the blood sugar level will decrease, the general condition of the body, sleep, mood, and so on will worsen. And the hungry body will decide that hard times have come, turn on the economy mode and begin to store excess fat. In addition, refusing dinner can adversely affect the health of the digestive system. Well, the last argument, which we have already talked about above, is that the body needs amino acids that will participate in the process of night regeneration.

Nutritionists unanimously argue that refusing dinner does not affect the results of losing weight in any way (except for the worse). Much more important is how many calories you consume during the day and how many you burn. If the calorie is calculated correctly, and at the same time the body does not feel hungry during the day, you will definitely lose weight.

And remember: a healthy dinner is an important, but not the only component of success. Proper nutrition should also include balanced breakfasts and lunches, healthy snacks. And do not forget to drink clean water - according to the Greenportal program, its volume is 2.5 liters per day. We guarantee that such a diet will definitely help you achieve the desired shape.

The Greenportal team wishes you health, good mood and victories in the fight for a slim figure!

More and more rooted in our lives. Most people are already aware of the importance of breakfast and prefer healthy cereals, fruit and vegetable smoothies, and smoothie bowls over junk fried sausage. But besides breakfast, it is important to pay attention to the quality of another meal - dinner.

A healthy and proper dinner is a great end to a long active day. Most people will agree that going to bed on an empty stomach, as well as rushing to fill up on fatty and high-calorie foods, is not a good idea. In the morning, the body will not say “thank you” to you and will not please you with energy and good mood.

It can also undermine and devalue all your weight loss efforts. In our article you will see all the benefits of a healthy dinner, recipes and foods that will help you stay energetic, healthy and lean.

Why the right dinner is important

After a busy day at work, a wonderful dinner is our just reward and well-deserved pleasure. Healthy eating is more important than we think. In addition to providing us with pleasure and satiety, it helps to maintain lightness, energy and stress resistance for the next day.

During the long-awaited dinner, we get a complete set of proteins, carbohydrates, minerals, vitamins and essential antioxidants. Moreover, the right dinner for losing weight is the key to successfully achieving an ideal figure.

• Balanced and healthy, it protects us from high blood pressure, diabetes, cardiovascular disease, osteoporosis, and even cancer.
• Speeds up metabolism. The right dinner for weight loss is very important and effective, as it helps to improve metabolic functions. With a well-balanced dinner, the weight always remains within the desired limits.
• Good dinners can balance the endocrine system and normalize blood sugar levels.
• Helps not to lose important vitamins and minerals. You better get your next dose of all the vitamins, minerals, and nutrients your body needs before they start to run dry during sleep. Unfortunately, many people believe that they can just eat something for breakfast and be awake the rest of the time. The fact is that breakfast is indeed an important part of a healthy life, but dinner is what will fuel your body and body until the next breakfast.
• Stimulates appetite. Those who include a healthy evening meal in their daily routine have a great appetite in the morning. Dinner can keep our body functioning properly, making a healthy breakfast not only more appetizing, but also healthier.
• If you eat healthy food rich in vitamins and fiber for dinner, digestive problems will be reduced to zero.
• A well-designed dinner menu, rich in various elements, promotes sound healthy sleep. You don't wake up hungry like you do when you skip meals in the evening. And even more so, do not suffer from insomnia from too fatty dinner, which is painfully and poorly digested by our stomach.

General principles

• An adult needs about 2500 calories per day. An evening meal can contain 1,000 to 1,500 calories of the body's daily needs.
• Contrary to what we often think, fats are still necessary for our bodies and do not necessarily contribute to weight gain. They play an important role in various metabolic processes, and your diet should include 10 to 20% of healthy unsaturated fats, such as olive or sunflower oil.
• Protein (about 100 grams per meal) is essential for cell building and tissue repair, so make sure you have fish, poultry (chicken breast or turkey), beans, lentils in your diet.
• Eat early - at least three hours before bedtime. Sleeping immediately after a meal converts the energy received into fat.
• Prepare light and low-fat meals.
• Make dinner varied - look for new recipes from already familiar healthy foods.
• Include more fruits and vegetables in your evening meal.
• Eat in moderation. Heavy meals will make you feel full and bloated, and you may experience digestive problems.
• Do not drink caffeinated drinks and do not smoke cigarettes during dinner.
• Avoid alcohol in the evening. This will affect the quality of sleep.
• Eat desserts that contain fruit and avoid those that contain white sugar or are high in fat.

What products are needed

What to eat for dinner with proper nutrition? Your evening menu should consist of ingredients that not only provide energy, but also serve to maintain health and weight.

If you ask a nutritionist to make a sample healthy dinner, the menu will likely include protein-rich foods: meat, beans, lentils, carbohydrates in the form of whole grain bread, fiber in the form of vegetables and fruits. For energy, the doctor will add some oils, nuts, seeds, berries, herbs, and spices to give us not only the essential ingredients, but additional vitamins, minerals, and antioxidants.

• Vegetables and fruits

It's a great idea to eat vegetables and fruits throughout the day when you're trying to lose weight. And dinner is no exception. It can be a hearty creamy soup with carrots, celery and onions; roast with bell pepper, broccoli and mushrooms; leafy green salad; boiled vegetables; fruit salads, cereals with fruits and berries. You need to include a variety of vegetables in your diet, so try to eat at least two colorful vegetables - for example, one leafy green and one yellow or red. The same pattern of "colorfulness" is important for fruit consumption.

• Protein

Replacing starchy foods like potatoes with healthy proteins (chicken, seafood, nuts) can help you lose weight. Try grilling (or steaming) chicken breast or salmon fillet. If you're a vegetarian, you'll love the Mushroom Tofu Burger.

• Whole grains rich in fiber

Healthy carbohydrates provide long-lasting satiety and help regulate blood sugar levels. When you can't figure out what to eat tasty and healthy for a long time, try cooking brown rice with vegetables, or vegetable soup with a slice of whole grain bread. Very simple and delicious.

Dinner Options

Cooking at home is generally healthier. You have complete control over all fats, calories and sugar. You can choose good and high-quality products, experiment and just enjoy the process.

Cooking can really be fun, especially if you cook the right dinner. 7 examples of healthy dinners that we have prepared for you will appeal to anyone. They are light and useful. Take note.

1. Chicken breast with Brussels sprouts. Grate chicken breast with salt and pepper, fry in olive oil, add Brussels sprouts, celery, parsley, continue frying for a few more minutes. Before serving, sprinkle with lemon juice and add a little grated parmesan.
2. Mushroom burger. Make a cutlet of lean beef, fry the mushrooms (to your taste). Fellow burger: whole wheat bun, some olive oil, patty, lettuce, mushrooms, bun.
3. Salad of grapefruit and avocado with salmon. Mix arugula with grapefruit and avocado cut into squares, add lettuce, arugula, basil and parsley. Add chopped salmon fillet, walnuts, salt and pepper. Sprinkle with lemon juice.
4. Simple vegetable salad. Mix different types of cabbage (Beijing, Brussels, broccoli, cabbage), tomato, bell peppers, cucumbers, grated carrots and sesame seeds. Drizzle with olive oil. Add salt.
5. Salad boats with chicken and mango. Combine basmati rice, chicken broth, coconut milk and 1/2 teaspoon sea salt in a medium saucepan and bring to a boil. Reduce fire to minimum. Cook until the liquid has evaporated and the rice is soft. Saute chicken breast with onions and peppers. Add soy sauce, garlic, cloves and fresh ginger. Once ready, mix in sliced ​​ripe mango and cilantro. Serve rice and chicken with lettuce.
6. Shrimps with grapefruit. 2 cups chopped grapefruit and 3 tbsp. tablespoons grapefruit juice, 1/2 cup chopped lettuce, 1/2 onion, fennel leaves, saute in olive oil with salt and pepper. Then add peeled shrimp and paprika. Serve on toasted bread.
7. Stuffed bell peppers. Add a little tomato, beans and water to the rice, keep on fire until the rice is soft, add corn and onion. Stuff bell pepper halves with rice.

Dinner with proper nutrition for weight loss can be quite varied and tasty, right? In addition to this modest set of recipes, you can combine various vegetables, make fruit salads, smoothies and cereals with various ingredients. Don't forget to drink green tea and plenty of water.

ON A NOTE. Spices can also play an important role in weight loss. Many of them increase metabolism and help our body burn fat faster. Here are some of the spices that can be real helpers in the fight for harmony: turmeric, cumin, ginger, garlic, black pepper, red pepper, cinnamon, cardamom.

The right dinner is a great way to stay alert, healthy, lean and sleep well. By following the simple rules of a healthy diet, preparing delicious and healthy meals for yourself and your family, you will get a huge beneficial return for the body. Do not neglect this important meal and tomorrow you will feel better and lighter than today.

“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 sleep, 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 functioning of 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.

Dinner is probably the most problematic meal, especially for overweight people. They often ask themselves: But not everyone wants to get an answer to it. Familiar, far from always healthy, dishes have already firmly won a place on our evening table.

After all, as often happens with people with a standard work schedule: in the morning we limit ourselves to a cup or tea, because not everyone can have a hearty breakfast at an early time, at work we eat what we have to, sometimes and when we come home, we eat off for the whole day.

In this case, the digestive system is overloaded, and we are provided with insomnia and extra pounds. But it’s even worse when, with such a daily routine, many are completely in the hope that in this way they don’t give a chance for extra pounds to be deposited on them.

Imagine that most of the day your body is, in fact, starving. Conscious regular refusal of any food in the evening, sooner or later will lead to serious disturbances in the digestive tract. Therefore, gastroenterologists unanimously encourage us to dine, but dine properly.

What you can eat for dinner - the main rules:

1. The last meal should take place 4-5 hours after dinner and about 3 hours before bedtime. Moreover, this time should be spent with light physical activity, and not lying on the couch.
2. To ensure that what you eat for dinner is completely absorbed and does not turn into a fatty layer, give up simple carbohydrates and starchy foods at night. Those. for dinner you can’t: potatoes, pasta, dumplings and dumplings, rice, baked goods and sweets.
3. Also, do not lean on salty, spicy and fried, because. these products provoke and excite the appetite.
4. If you are thinking about what to eat for dinner without harming your figure, then you should know that it is not useful to eat exclusively protein foods for dinner, because. carbohydrate-free nutrition does not satisfy hunger and the body's energy needs properly. There is a risk of waking up in the middle of the night hungry and breaking the diet.
5. You should not eat foods that are difficult to digest for you personally, even if they are low-calorie and belong to . These products include: legumes, onions, cabbage, black bread, beer, kvass, carbonated drinks, whole milk. They can cause fermentation processes in the body, bloating, discomfort.
6. When deciding what to prefer for dinner, also be guided by the season: in the heat it is better to eat fresh vegetable salads with a small portion of meat, and in winter a hot dinner will only benefit.

Dinner should be balanced and contain proteins, vitamins and. It can be:

• lean dietary meat or fish cooked in the right way;
• vegetables - raw, boiled, stewed, baked;
• dairy and dairy products.
• A plate of light soup, a portion of oatmeal or buckwheat porridge, a protein omelet are quite suitable.
• It is better not to abuse fruits, because. they contain quite a lot of sugar, and they can cause bloating.

As for serving sizes, it should not exceed 200-300 g and be about 40% of the daily calorie intake (with 3 meals a day). For those who eat 5-6 times a day, you can focus on your lunch serving, halving it and eliminating starch and simple carbohydrates. It is very convenient to use such measures:

• Meat or fish the volume of your hand without fingers and vegetables, equal in volume to two palms clenched into a fist.
• Fist-sized low-fat cottage cheese and two-fisted fresh fruit.

What can you eat for dinner if hunger does not let you sleep:

It happens that hunger overcomes at a very late time and does not allow to fall asleep. How to be in that case? First of all, try to start with liquid. Drink a glass of plain water without gas or a cup of tea, preferably green or. If this does not help, try the following options.

All women have heard - you can’t have dinner after six in the evening. What if you only show up at home after six? Really hungry to stay or eat something light. What can you eat for dinner and not harm the body. The topic of weight loss does not leave the TV screens. The advice of nutritionists is very contradictory and categorical. According to their statements, an opinion is created that if you regularly skip dinner, then the issue of excess weight and health will be resolved. However, doctors say otherwise. Who is right?
I invite you to the group on Subscribe.ru: Folk Wisdom, Medicine and Experience

What is the reason for such a ban?

This ban on dinner after 6 pm is usually motivated by the fact that all the calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that overweight problems start when you constantly take in more calories than you can expend.

Losing weight mistakes

However, skipping one of the techniques will not solve the problem of losing weight. And all because the brain does not receive a signal about the intake of food at the time and gives the order to make a supply of energy, that is, fat. At the same time, the stomach has already allocated gastric juice for food processing and instead of food, it irritates the gastric mucosa, which often leads to gastritis.

People who confine themselves to a cup of coffee for breakfast are very reckless. Of course, they will cheer up, but they will cause significant harm to their poor stomach.

The most common mistake people make to maintain or acquire a slim figure is skipping dinner. Gastroenterologists and nutritionists believe that you should never skip dinner. The main thing is not to overeat and eat properly using.

What can you eat for dinner?

• any lean meat is suitable: beef, chicken, rabbit, turkey;
• lean fish: cod, haddock, flounder, blue whiting, perch, pike, tuna, pike perch, pink salmon, trout, crucian carp, carp, salmon, etc.
• scrambled eggs with vegetables and herbs, low-fat cheeses, cottage cheese, soft-boiled eggs;
• fresh vegetables: cucumbers, any cabbage, bell peppers, tomatoes, radishes, sorrel, parsley, leeks, dill;
• boiled, baked, stewed vegetables: beets, carrots, eggplants, zucchini, peppers, pumpkin, corn, cabbage;
• fermented milk products: yogurt, kefir, bio-yogurt, fermented baked bifidok, cottage cheese;
• any berries, fruits: apples, persimmons, peaches, kiwi, citrus fruits, raspberries, blueberries, cherries, with the exception of grapes and bananas;
• nuts, yeast-free bread, mushrooms are perfect;
• thermal milk consumed separately.

Useful Combinations

Fatty foods (fish, meat) and legumes are not harmful to the body. They just have a long digestion period, which prevents the body from fully resting. Therefore, food for the evening reception should be well and quickly digested. Then nothing will interfere with a good sleep and the body will have time to recover. What should be dinner to lose weight?

1. Boiled brown (brown) rice with seafood: shrimps, mussels, scallops.
2. Vegetable stew with zucchini, onions, carrots, cabbage.
3. Grilled poultry fillet with vegetable salad.
4. Omelet with mushrooms and stewed vegetables, green peas.
5. Carrot and pumpkin salad or cottage cheese casserole.
6. Kefir, drunk slowly and with taste, will give you lightness.

Tip for those who are struggling for harmony: eat slowly, not being distracted by TV or talking at the table, chewing your food thoroughly. Get yourself black or blue plates, use natural seasonings and spices. Dress salads with yogurt, olive oil or low-fat sour cream. You can drink herbal tea with honey instead of sweet.

We remind you that you should enjoy your dinner. You now know not to harm either health or figure. If you understand that you are looking for pleasure in food, then look for something to do with yourself and not drag anything into your mouth. Good luck to you, health and harmony.

Almost the vast majority of girls are sure that eating for dinner is generally harmful for weight loss. Gastroenterologists and nutritionists do not agree with them. If you carefully avoid dinner, the body will starve for about 14-16 hours a day. As a result, metabolism may slow down, digestion may be disturbed, and it is unlikely that you will be able not to “get stuck” on the idea of ​​losing weight with all the ensuing unpleasant consequences.
You can and should have dinner, since weight is gained not at all because of the evening meal itself as a fact, but because of its “misuse”. What is better to eat for dinner to lose weight?
THE RIGHT DINNER FOR SLIMMING: 5 SIMPLE RULES

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

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

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

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

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

THE FORMULA FOR THE PERFECT DINNER

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

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

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

Menu options for a day without much physical activity

Mix in a blender:

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

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

Fitness trainer Elena Selivanova - for

Dinner is one of the main meals. After all, it gives the necessary energy after a hard day. It is not only food for the body, but also a joy for the nervous system tired during the day. That is why many people sin by overeating for dinner. First, they eat the main course, and then indulge themselves with sweets, buns and other goodies. But in fact, in the evening our body does not need so much, and most importantly, it needs the right foods and their combination!

protein dinner

Nutritionists around the world agreed that dinner should be protein. That is, in the evening you need to eat meat, fish, cottage cheese, eggs. This is the main food. In addition to her, dinner should contain a sufficient amount of fiber. These are vegetables. Have a raw vegetable salad as a side dish. But carbohydrates: cereals, pasta, potatoes, bread can not be eaten. Even if these are healthy complex carbohydrates, you should not eat them in the evening.

Why You Shouldn't Eat Carbs for Dinner

I want to say right away that carbohydrates for dinner should not be eaten by someone who wants to lose weight or maintain their slim figure. Children and people who are actively involved in sports can eat complex carbohydrates for dinner. But back to losing weight.

We need it for the life of the body (breathing, heartbeat, the work of all organs, muscles, etc.), as well as, in fact, for all our movements, including the work of the brain. When there is a lot of this energy, it is deposited about the smell, and when it is not enough, the body draws it from reserves. So, in the evening we do not need to replenish this very energy in the form of carbohydrates. Otherwise, it may turn out that the surplus will be deposited in reserve. But you need to lose weight!

The benefits of a protein dinner

We need a protein dinner not only in order not to gain weight. . At night, while we sleep, the body performs the most difficult work: hair and nails grow, muscles are restored, skin is renewed, complex reactions occur in the cells of all organs. For all this, proteins are needed, or rather amino acids produced from protein.

Why eat vegetables for dinner

Vegetables are vitamins, minerals, and most importantly, fiber. A lot has already been said, but I want to reveal one more secret. Have you noticed that in the evenings, even after dinner and tea, you relentlessly crave sweets? This is because you have not eaten properly during the day or have been addicted to carbohydrates for a long time. So, if in the evening there is a plate of raw vegetables on your table, which is twice the size and weight of the main dish, then the craving for sweets will not come! Vegetables contain coarse vegetable fiber, which is processed very slowly. She will not let the blood sugar level jump, and even more so she will not let you get hungry quickly.

The Perfect Dinner

Ideally, for dinner, women need 100 g of meat or fish and 250 g or more of vegetables. Men - 250 g of meat or fish and twice as many vegetables. If you eat cottage cheese, then eat as much as you want. If these are eggs, then 2-3 will be enough.

What not to eat for dinner

In addition to carbohydrates and all sorts of convenience foods and fast food, you can’t eat fruits for dinner. They have a lot of sugar. Of course, this is a natural sweetness, but still fruits can provoke an attack of hunger, when there is no need to eat, cause fermentation in the intestines. You should not eat fruit later than the afternoon snack.

Dinner time

Dinner should be no later than 4 hours before bedtime. Therefore, calculate for yourself when it is best for you to eat. And if before going to bed you are covered with a terrible hunger, do not bite, grabbing "something." Boil yourself an egg and eat the protein with peace of mind, leaving the yolk for the morning. You can drink a glass of kefir in small sips. But remember that kefir should not be drunk by those who have gastritis with high acidity.

You can talk and talk about proper nutrition for a long time. One of the current issues is the importance of dinner.

The myth that dinner, in fact, is not an important part of the daily diet is quite widespread.

However, leading gastroenterologists and nutritionists can confidently state the opposite.

If a person ignores dinner for a long time, then the process of starvation will start in the body, which will cause metabolic disorders and other digestive problems.

Thus, a person will only gain weight, but not lose it. So is skipping dinner worth the sacrifice?

The Importance of Dinner as the Last Meal

Dinner is an equally important meal, along with breakfast and lunch. A healthy break between dinner and breakfast should last no more than 10-12 hours, otherwise you risk getting a stomach ulcer or other gastrointestinal disease.

Instead of starving yourself, you can prepare a light and quick dinner, for example, from fresh vegetables or fruits.

Such dishes will help not only protect your health, but also remove extra pounds. Dinner should be no later than 2-3 hours before bedtime, so the rule "do not eat after 6" is also incorrect.

What can you eat for dinner and why

At night, our body not only gains new strength, but also renews itself: skin, muscles are regenerated, hair and nails grow. The main task of dinner is replenishment of amino acids in the body, so dinner must include proteins and fiber.

Protein-rich foods include fish, seafood, dairy products, eggs, legumes, lentils, and mushrooms. Vegetables that are great for dinner are cauliflower, lettuce, bell peppers, tomatoes, broccoli, celery, pumpkin, avocados, leeks, cucumbers, zucchini or zucchini.

All products for dinner are best consumed raw, it is also allowed to cook them for a couple, in the oven in their own juice or on the grill. The number of vegetables should exceed the number of protein foods on your plate.

What not to eat for dinner and why

Sugar, together with high-grade flour, increases blood sugar quite well, however, after sweet buns or pies, it also decreases with lightning speed, and the feeling of hunger comes very quickly.

Another disadvantage is that it is thanks to refined foods that fat is deposited on the hips and abdomen. Therefore, there is practically no benefit in such products, unless you are a fan of starch, of course.

red meat

For dinner, it is not advisable to eat heavy food, such as fried red meat. This product contains a large abundance of tyrosine, due to which the coefficient of adrenaline in the blood increases.

Red meat is best eaten in the daytime, for breakfast or lunch, so that by the evening the adrenaline ratio returns to normal and allows you to sleep peacefully without any problems.

An alternative to red meat for dinner will be poultry and dietary fish.

Smoked products and sausage

These foods contain the antioxidant theramine. Thanks to him, norepinephrine is produced, which contributes to the formation of nerve impulses.

A large number of impulses increases brain activity, so it can be difficult for a person to fall asleep. In addition, one should remember about the excess calories, as well as the harmfulness of smoked and sausage products.

Rice

Most often, people consume refined rice in food, which can be deposited in body fat. And the fact is that in this product there are countless fast carbohydrates. Therefore, give up such cereals during dinner.

Chocolate

Eating even a small piece of chocolate during dinner can ruin your figure and your well-being. Chocolate bars are usually high in sugar and caffeine. It is better to eat sweets in the morning and afternoon.

nuts

sweet fruits

Fruits such as grapes, peaches, nectarines, melon or banana are undoubtedly beneficial, however, they are high in glucose. You can replace sweet fruits with dried fruits, and fresh ones are better to eat during the day. At the same time, if you replace a sweet bun with a slice of watermelon or melon, there will, of course, be more benefits.

spicy sauces

Spicy foods, and spicy sauces in particular, are foods that kill sleep. Also, in the afternoon, the digestive tract works less actively, so there is a possibility of getting heartburn after eating this kind of food.

Fast food

Everyone knows about the dangers of burgers and the rest of fast food, so it's best to try to avoid this food altogether. Such food is harmful not only in the evening.

Usually, a standard serving of fast food replaces the daily calorie intake, which leads to the accumulation of excess fat in the body. And, having eaten a couple of hamburgers before going to bed, you can earn heaviness in the stomach for the whole night.

Recipes for diet meals for dinner

Boiled fish with fresh vegetables

• 250 g of white fish;
• Fresh seasonal vegetables;
• Salt, pepper, spices.

We put the fish in boiling, pre-salted water, then cook until fully cooked. The dish is served with fresh, chopped vegetables and herbs, which can be sprinkled with lemon juice or olive oil.

Buckwheat with greens and egg

• 250 ml of water;
• Fresh greens;
• Olive oil;
• Hard boiled chicken egg.

First, cook the cereal in salted water, after readiness, fill it with oil. Serve with egg slices and fresh herbs.

Vegetable smoothie with green vegetables

• Fresh cucumber ;
• 4 celery stalks;
• Green sweet pepper;
• 40 g spinach;
• 50 g of grain cottage cheese;
• 250 ml of water.

We peel the cucumber, pass it through a blender along with celery and other vegetables. Add cottage cheese and beat everything together for 30 seconds. This smoothie makes a great bedtime meal.

Omelet with tomatoes and herbs

• Two chicken eggs;
• Half a tomato;
• A bunch of greens;
• Spices.

Beat eggs with spices with a whisk. Cut the tomato into small pieces, chop the greens. Pour the beaten eggs into a preheated pan over low heat, then lay out the tomatoes and cover with a lid.

Before being ready, add greens, let the omelet brew. Place on a plate and drizzle with olive oil.

Chicken fillet with vegetables

• One chicken fillet;
• 250 ml of water;
• Carrot;
• Bulb;
• Bulgarian pepper;
• Broccoli;
• Olive oil;
• Spices.

Saute chicken and chopped onion in a high skillet. Without bringing the meat to readiness, add vegetables to it and pour hot water. We bring to taste with spices and simmer until cooked. Serve the dish with chopped herbs.

Cottage cheese and fruit casserole

• 200 g 1% cottage cheese;
• Art. l. flour;
• Egg;
• Fruits / dried fruits / berries.

Mix all the ingredients, put in a glass baking dish. We put in a preheated oven for 15-20 minutes at a temperature of 180 degrees. The finished casserole is served with unsweetened tea or kefir.

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Fitness trainer, group exercise instructor, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.