What better way to have dinner in the evening. Diet dinner. Recipes for low-calorie dishes for weight loss

This kind of question is asked by many women and men who are faced with a problem in the form of excess weight. Even if you have been holding on all day, counting the calorie content of foods, then the evening is the time when the diet can “fail”. To prevent this from happening, you need to correctly compose the menu.

What can you eat at night

Often the problem of those who prefer to eat tight in the evening is too many calories and eating heavy food for the stomach. The result in this situation is that all the efforts that were aimed at losing weight are in vain, sleep is disturbed. To avoid such situations and to create the figure of your dreams, you need to make the right dinner for losing weight, because food at night should be light.

Fruits for the night

You can eat berries before bedtime, practically without limiting yourself, but fruits should be selected more carefully for nutrition, because many of them have a high calorie content. It is worth noting that even foods that are safe for the figure should be eaten at least an hour before bedtime, and it is advisable to completely abandon them for people whose stomach acidity is increased. So, in order not to get better and enjoy the taste of your favorite fruit, it is important to know what fruits are recommended to eat in the evening:

• apples;
• pineapples;
• oranges;
• kiwi;
• pears;
• mango;
• avocado.

Nuts for the night

When figuring out what you can eat before going to bed when losing weight from those foods that are included in the lists of proper nutrition, do not forget about nuts. Peanuts are an ideal choice for enriching the body with an amino acid such as tryptophan. Almonds, pine nuts and cashews also contain this substance, but in smaller proportions. You can also eat walnuts at night and in the evening, but do not exceed the allowable norm of 20 grams: in any case, you will no longer feel hungry in the evening before going to bed, but consumption in excess will negatively affect the figure, because nuts have a very high calorie content.

Cheese for the night

Most cheeses are a heavy meal to digest in the evening, for this reason, having a bite to eat at bedtime, you can stay awake for a long time, and then toss and turn all night. Cheeses often cause insomnia due to the fact that they include an element that has an exciting effect on the nervous system. However, a small piece of low-fat white cheese can still be eaten at night if a person is in a bad mood, but you want to improve it, and even calm the feeling of hunger. According to nutritionists, cheese is allowed at night, but when losing weight, you can only eat a certain variety and in minimal doses.

Vegetables for the night

Raw vegetables cause heaviness in the stomach, so this is not the best choice of what to eat in the evening when losing weight. You can eat boiled vegetables at night, but it is better if it is carrots or beets, and not potatoes. You can have dinner and not get better with vegetables in the form of lettuce, spinach, celery: they are well absorbed and do not create discomfort in the digestive tract. As for greens, you can also eat it, practically without limiting yourself: parsley, dill, basil or arugula will only benefit. It is advisable to refuse cabbage, zucchini, legumes, peppers, tomatoes, onions and mushrooms.

Yogurt at night

Yogurt belongs to those few useful products that can be consumed both during the day and in the evening without fear for personal well-being and figure. In the morning, at lunch or at dinner, this fermented milk product will only benefit the body. Yogurt at night improves digestion, especially if it was drunk after a breakdown in the form of a heavy dinner, causing stomach discomfort. If you eat it in the evening, you will sleep peacefully, and in the morning the feeling of heaviness will pass. Yogurt significantly reduces the load on the gastrointestinal tract, accelerating digestion and absorption of food.

Meat for the night

When compiling a list of foods from which it is impossible to get better, even after eating them in the evening while following a diet for weight loss, it is advisable to pay special attention to meat. The basis of many diets deservedly includes chicken breast, rabbit fillet and turkey. Loin parts of birds and animals do not contain fat, but they are sources of B vitamins, including riboflavin, folic acid, thiamine, cobalamin. Eaten chicken, rabbit meat or turkey are able to initiate many metabolic processes of the body, maintain the normal nervous system of a person.

Eating 50-60 grams of lean protein meat at night or in the evening will help you lose weight faster even without diets and grueling workouts, and thanks to such a small portion, you will get rid of stress. You can save the maximum of useful substances contained in the fillets of birds by cooking them in the oven or in a steam method. It is worth noting that although beef is also a healthy type of meat, eating dishes with it in the evening when losing weight should be limited.

Fish for the night

It cannot be categorically said that eating fish in the evening before going to bed is very harmful. If you eat fish at night, boiled or baked, it will help you calm the awakened appetite without causing damage to the body. You should choose a diet recipe for yourself that will not involve the use of vegetable oil. Baked fish will saturate the body with protein and quickly digest even in the evening. After a couple of hours, the piece will be digested, and your stomach will be completely free, and the rumbling will not disturb the night's sleep.

Dried fruits for the night

If you do not want to get better, then dried fruits, like nuts, should be consumed in limited quantities, even considering their usefulness for the body. It is better to eat them during the day, but not late in the day. When eating dried fruits at night, you need to chew them thoroughly so that the dried pieces are easily digested and broken down. Dried fruits are concentrated fruit sugars that can make you gain weight very quickly. If you want prunes, dates, raisins, etc., then plan yourself a good physical activity right away to burn extra calories.

Soup at night

Nobody wants to get fat, especially when he has been walking to his cherished parameters for a long time. For this reason, many girls ask themselves questions about what you can eat in the evening while losing weight, what is better to eat in order to lose weight, is it possible to eat soup at night? You can eat a portion of the first one in the evening, but the dish should be without meat, lean, and the amount of vegetables in it should be minimal. Optionally, give preference to a small plate of low-fat sea fish soup - it will satisfy the feeling of hunger and quickly digest in the stomach. Soup is one of the ideal options for what you can eat in the evening when losing weight.

Dinner for weight loss

Evening meals should be approximately 20% of your total daily diet, while the portion should be determined according to the “fist” rule: this means that the total amount of food eaten in the evening when losing weight should not exceed the size of your own palm (excluding fingers). What foods can be eaten at night? Dinner with proper nutrition should be light, without sweets, fried, flour and heavy foods, and in the evening you can only eat proteins and slow carbohydrates.

Cottage cheese for dinner with weight loss

Natural dairy products such as sour cream, curdled milk, cottage cheese are saturated with casein and amino acids. For some people, doctors strongly recommend eating in the evening (and not only when losing weight) one of the above components in order to lower insulin levels in the blood. Cottage cheese for dinner for weight loss is suitable, but at the same time it should be no more than 8% fat. Try to eat a serving 2 hours before bedtime, otherwise the stomach will not have time to digest the curd mass due to a slow metabolism in the evening.

Cabbage at night for weight loss

Fresh white cabbage, cauliflower or broccoli are allowed foods on the evening menu for those who are struggling with hated extra pounds. The product can be stewed with a minimum amount of oil, baked with an egg or made into a fresh salad. White cabbage at bedtime helps to remove all toxins from the body, which is especially important when losing weight, but it is not recommended to eat it in the evening, even in small quantities, for people suffering from various kinds of digestive problems and those who have flatulence.

As for sauerkraut, if you like to eat sauerkraut, plan your menu so that it is included in the daytime meals, and not in the evening. The product is prepared with the addition of a large amount of salt, which for many people can be fraught with edema. Let sauerkraut help the body compensate for the lack of trace elements and vitamins, but you better eat it at least 2-3 hours before bedtime, and the serving in the evening should be at least several times smaller than what you would eat during the day.

Buckwheat for dinner for weight loss

Some who are struggling to lose weight need to eat something more substantial in the evening than, for example, fruit. In this case, buckwheat porridge will help out, which, if desired, can be replaced with rice or supplemented with cucumber. Buckwheat before going to bed when losing weight will help you saturate the body with slow carbohydrates, which means that the glucose formed as a result of its processing will not remain in the form of extra fat folds on your waist.

Eggs at night for weight loss

Protein is an important part of a healthy diet, so if you want a hearty dinner in the evening, you can afford a few eggs. Boiled eggs for dinner with weight loss are best, but a portion of fried eggs is better to move the next morning. For a change, make yourself an omelette baked in a silicone mold in the evening - this way you can cook it without fat, which will not harm your health and figure if you are on a weight loss diet.

Carrots at night for weight loss

A root crop containing a large amount of plant fibers is a carrot. This source of vitamin A not only effectively improves all body functions, but also helps with body shaping, preventing the accumulation of fat in the tissues. Regarding whether it is worth eating carrots at night when losing weight, there is an ambiguous answer: yes and no. Fresh, a few carrots may well replace dinner, but it’s better not to eat a boiled root vegetable, because after eating cooked carrots, blood sugar levels can rise sharply, and this is fraught with an increase in appetite.

Fruits at night for weight loss

The question of whether it is possible to eat fruits in the evening is relevant for many, because you should not deny yourself a delicious dinner, the main thing here is to know which fruits you can eat and when. So, even nutritionists do not prohibit eating fruit at night when losing weight, but it is important to note that the last “fruit” snack should be at least an hour before bedtime. It is also important to observe the calorie content, for example, it is advisable to refuse a banana of 89 kcal. It is better to choose between grapefruit and orange (or all together) - they quickly dull the feeling of hunger and do not allow excess fat to be deposited in folds at the waist.

Salad for dinner for weight loss

Tomatoes, green vegetables and greens are those foods that are acceptable to eat in the evening even when losing weight, and you can combine them as you like and in any quantities. Taking into account the calorie content, you can still cook a vinaigrette from boiled beets, carrots and potatoes. If your body normally tolerates fruits related to legumes and cereals, such as beans and corn, then add some more of them to a fresh salad for a weight loss dinner - this will make it much more satisfying.

Diet meals for dinner for weight loss

In an effort to lose weight, you need not just not to eat anything, but to plan your menu for the day correctly, while also leaving a certain number of calories for the evening, otherwise you will be hungry all night, and your thoughts will only be about food. Forget that when losing weight, you can’t eat after six - this only applies to those who go to bed at 9 pm. For many, the last meal should be 4 hours before bedtime.

What can you eat at night losing weight? All the principles of healthy eating say that you should give preference to low-calorie light meals in the evening. It is better to cook diet meals for dinner for weight loss using a steam method, and some vegetables can be boiled. In addition to the main meal, in the evening, when losing weight, it is still allowed to drink unsweetened green tea, add one slice of bread made from wholemeal flour to the menu. When you really want something bad for the figure, but very tasty, eat half the minimum portion - so your diet is not in danger of disruption, and you get what you want.

Video: what you can eat for dinner while losing weight

Every person from childhood is familiar with the proverb, which says that you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy. This proverb is many decades old, and it was not in vain that people spoke about it in antiquity. They also wanted to live long and stay healthy for a long time.

If you decide to lose weight, then you can not refuse food completely. The reaction of the body will be as follows: at every opportunity, it will store calories. You need to eat regularly, not excluding dinner. It's just that you need to do it right.

During the day, if possible, you need to eat small meals, but often. The last time it is advisable to eat 4 hours before bedtime, while the meals should be light, dietary.

In no case should you completely abandon the evening meal in order to lose weight. Need cook something easy and healthy, which would not hurt your figure. The dish should include ingredients that are quickly digested, in which there are fats and carbohydrates in a minimal amount. Avoid meat products at this time of the day.

But if you really want to, then you need to buy only lean poultry meat or lean beef for a light evening snack. It is desirable to cook it for a couple, without fat and oil. The consumed portion of such a dish should be minimal.

The evening meal has some rules:

To prepare a nutritious diet dinner, the following products are suitable:

Foods that should not be eaten in the evening:

How to make a menu

The most popular diet for weight loss is now considered human nutrition without dinner. This means that after 18 hours, losing weight can only take liquid foods. And during the whole day it is forbidden to eat fatty and sweet. But nutritionists unanimously argue that such a diet only harms the body, and besides, it is ineffective. Here are a few reasons that nutritionists have noted:

The conclusion suggests itself: in the evening you need to reduce the portion and cook only low-calorie foods.

Healthy dinner and proper nutrition

Choosing products to prepare a light dinner,. Or maybe you have a sedentary job? The calorie content of the dishes will depend on this. The choice of products will be influenced by the calorie content of lunch and the time when a person goes to bed.

For example, if your day is scheduled by the minute, but you have time for a hearty lunch, then there will be fewer questions:

• What time will your dinner be?
• What time do you go to bed after dinner?

Following the advice of nutritionists, compiled universal dinner options:

If a person at work is engaged in physical labor, then for dinner he can afford a protein option. In this case, the protein received by the body will be spent on the structure of muscles, and will not be processed into fats. If you cook boiled or steamed fish or poultry, then you can supplement the portion with cucumber.

Nutritionists suggest eating as a protein dinner portion of egg chicken noodles. To prepare it you will need:

• chicken meat 140−160 g;
• chicken egg - 2 pcs.;
• salt and spices - to taste.

Chicken meat (preferably breast), you need to boil in lightly salted water. Beat eggs and fry them into pancakes. Put chopped chicken meat into the cooled broth. Cut pancakes thinly and also place in a container with broth. This dish would be perfect for dinner.

If you spent the whole working day in the office and did not move much, besides, you are used to going to bed early, then it will be useful for you light dinner without meat. What to eat for dinner? You can boil fish or cook seafood. A serving of such a delicacy in the evening should be no more than 50 grams. An addition to it will be vegetables, which will occupy the rest of the plate. You can make an omelet.

What should be dinner after a workout

If your goal is to fight excess weight, then the main requirement is to create a time gap between dinner and training. After class, at least 1.5 hours must pass so that the calories just received during dinner do not go to replenish energy.

After a certain time, you can eat meat or fish dishes, seafood, curd dishes and scrambled eggs, but all this, of course, without fat. Products for a light dinner should be chosen low-calorie, up to 200 Kcal. Do not go to bed immediately after eating.

Diet dinner recipes for weight loss

Chicken breast with vegetables:

100 g of meat, peeled and chopped. Divide the cauliflower into inflorescences, chop the zucchini and eggplant, grate the carrots. Place all cooked foods in a thick-walled container, add a little salt, add half a glass of water and simmer until tender. You do not need to add any fats during the preparation of the dish, then it will turn out to be dietary.

Fish baked with green beans:

200 g of beans are boiled in lightly salted water; 100 g of salmon fillet or other low-fat fish should be salted and sprinkled with lemon juice, then wrapped in foil. The resulting kulechki with fish are baked in the oven for 15 minutes. The temperature should be around 200°. Put baked fish and boiled green beans on a dish - tasty and healthy.

Vitamin omelette:

Boil carrots and Brussels sprouts. Finely chop fresh lettuce pepper and boiled vegetables. Beat low-fat milk with eggs, pour this mixture over vegetables in a pan (without oil). Cook over low heat with a lid on the pan.

Zucchini with mushroom sauce:

Peel the zucchini, cut into slices no thicker than 0.5 cm, put in a saucepan with water. Simmer until soft. In the meantime, you can cook the mushrooms. They need to be cut into medium pieces and baked in the microwave. Baking time - 5 minutes, power - 600 watts. Dill cut, mix with pepper, salt and yogurt. Fill the mushrooms with this mixture. When the zucchini is ready, drain the excess liquid from them, add the resulting mushroom sauce and simmer for 3-5 minutes.

Salad with shrimp:

Shrimps are boiled in salted water, then they need to be cleaned. Finely chop the cabbage, lightly salt and mash. Add the cabbage to the shrimp, pepper and sprinkle everything with lemon juice. Take natural yogurt as a dressing, or you can do without it - it turns out incredibly tasty.

Warm salad in a slow cooker:

Dip the chicken meat in a pot of water, salt a little and boil. Remove, cool and cut into pieces. Peel, wash and chop the onion, pepper, cucumber and herbs. Place all products in the multicooker bowl and set the "Warming up" mode. Warm vegetables with meat can only be seasoned. As a dressing, you can use lemon juice and oil. Such a salad will turn out not only tasty, but also healthy.

Meat with broccoli:

To prepare such a dish, you need to buy a piece of lean beef meat, which is rubbed with salt and pepper. The meat is marinated for up to half an hour, then wrapped in foil and baked in the oven for 40 minutes at a temperature of 180 °. In the process of roasting meat, broccoli is boiled in lightly salted water. Then you need to get it and fry it a little in a small amount of oil. The finished meat is cut into slices, served on a plate along with broccoli.

What can you eat for dinner while losing weight? Vegetables are an excellent ingredient for dishes that will be served for dinner. They are very easy to cook, and most importantly - in these dishes there is no meat and animal fats. Such light meals will not harm your figure, as they are quickly absorbed.

Supplement dietary dinner can be vitamin salad, which is desirable not to fill with sour cream or mayonnaise. It is prepared simply and quickly, and most importantly, it will saturate your body until the very night. The main products for such a dish will be vegetables.

In order to prepare a light dinner, you can take a variety of products. It is only important to exclude fatty and harmful. Following the recommendations, you can not only have a delicious dinner, but at the same time lose weight without harm to your body.

Attention, only TODAY!

The dream of a slim figure can force a person to significantly limit himself in nutrition and radically change his lifestyle. It is not so difficult to follow some of the recommendations of nutritionists: you can easily create a diet that will include foods with a certain calorie content, or get to work by bike. However, there is a requirement that not everyone can fulfill: do not eat after 18.00. The reason is not only the emerging feeling of hunger. If a person returns from work no earlier than 20.00, he simply does not have time to have dinner at the recommended hours, and only a few can go without food from lunch until the next morning. There are also psychological factors: after a busy day of work with its difficulties and stresses, there is a completely justified desire to relax. Eating delicious food is one of the best ways to calm down and take your mind off things. It is not surprising that many people get used to filling up in the evenings, ignoring all the advice of doctors.

Fortunately, the problem has a solution. There are a number of products that can be consumed after 18.00 without the risk of gaining extra pounds. We offer a list of such products to the attention of readers.

This cute fruit is considered one of the most effective fat burners. Its calorie content is low. It contains a large amount of pectin, which helps to improve digestion and get rid of heaviness in the stomach.

Kiwi fruits are rich in organic acids, which can be harmful in diseases of the gastrointestinal tract. It is worth using kiwi with caution even if you have allergic reactions to exotic vegetables and fruits.

Source: depositphotos.com

Flounder is perfect for diet food. Its meat contains a lot of protein and only 3% fat, mainly in the form of omega-3 and omega-6 fatty acids useful for the body. The energy value of fish is 90 kcal per 100 g of product. Regular inclusion of flounder in the diet helps not only maintain optimal body weight, but also improve the condition of the skin, hair and nails.

Source: depositphotos.com

The calorie content of cod is one of the lowest among protein products (69 kcal per 100 g). The flesh of the fish is rich in iodine, sulfur and vitamin PP, so its use has a beneficial effect on the functioning of the nervous system, and also improves blood composition and circulation in general. Cod is not recommended to be included in the diet for people who have kidney problems or suffer from gallstone disease. Doctors have information that cod meat, when consumed in moderation, can lower blood pressure.

Source: depositphotos.com

Red beetroot has a sweet taste and is indeed high in natural sugars. Therefore, the root crop has long been considered unsuitable for those who seek to lose weight.

According to the latest data, the composition of beets is unique: with regular use, it allows you to normalize digestion, fill the body with vitamins and microelements, improve blood composition and normalize the functions of many organs and systems. The calorie content of the root crop does not exceed 40 kcal per 100 g. To date, there are several diets that include raw or boiled beets as the main nutritional component, providing a significant reduction in body weight.

People with chronic diseases should limit the consumption of beets: diabetes, oxaluria, frequent diarrhea and gastritis. A healthy person needs to eat beets daily. Among other things, it has a calming effect. By consuming beets in the late afternoon, you can relieve the effects of daytime stress and improve the quality of sleep.

Source: depositphotos.com

Mushrooms are considered heavy food, and yet champignons are not forbidden to eat in the evening: they contain substances that quickly and effectively suppress hunger. This property is especially fully manifested when raw champignons are included in the diet (for example, as part of salads). In addition, they contain essential amino acids, vitamins and minerals.

By adding only 2-3 mushrooms to the evening menu, you will quickly feel full and get a lot of vitamins and minerals without harming your figure.

Source: depositphotos.com

All types of cabbage (cabbage, broccoli, cauliflower, Brussels sprouts, etc.) contain a large amount of nutrients, they are low in calories and are quite suitable for an evening snack.

When using cabbage, you need to consider some of the nuances:

• kale, raw or sauerkraut, can cause excessive gas formation in the intestines;
• cabbage is not recommended for increased acidity of gastric juice;
• cauliflower should not be eaten raw;
• cauliflower can worsen the condition of gout patients;
• broccoli and cauliflower can cause allergies;
• Eating broccoli can adversely affect the health of people with thyroid disease.

Source: depositphotos.com

Pumpkin is a storehouse of vitamins, trace elements and fiber useful for digestion. This vegetable contains a lot of biologically active substances; it is not for nothing that it has been used since ancient times to treat various pathologies.

When included in the evening meal, pumpkin has a calming effect on the body: it is rich in substances that help reduce anxiety and get rid of insomnia. The pulp of the fruit is low-calorie (22 kcal per 100 g). A few orange slices baked in the oven will perfectly satisfy your hunger.

Contraindications to the use of pumpkin are considered low acidity of gastric juice, a tendency to flatulence, diabetes mellitus and individual intolerance.

Source: depositphotos.com

The energy value of turnip is 30 kcal per 100 g. At the same time, unlike many other vegetables and fruits, it does not have a harmful effect on diabetes. It is recommended to pay attention to the product for obesity and excess cholesterol in the blood.

Like some other cruciferous plants, turnip has a calming effect on a person, stabilizing the state of the nervous system. The inclusion of turnips in the evening meal is quite justified.

Source: depositphotos.com

There are three varieties of celery: leaf, petiole and root. All of them are low-calorie and rich in substances that promote weight loss. It has been established that in the process of digesting celery, the body spends more energy than it receives.

Each part of the plant contains a large amount of potassium, as well as manganese, sodium, phosphorus and calcium, vitamins, essential oils and polyunsaturated fatty acids. Celery stalks and roots contain a lot of fiber, which has a positive effect on bowel function. The vegetable can be consumed raw, boiled or baked. When used as a side dish, it speeds up and optimizes the protein digestion process. Celery juice mixed with juices of other vegetables or fruits is very popular.

Celery has strong diuretic, anti-inflammatory, tonic, immunostimulating and vasodilating properties. Therefore, its use in food requires moderation and caution. With hypotension, urolithiasis, varicose veins, epilepsy or gastrointestinal diseases in the acute stage, the use of celery (especially in the form of freshly squeezed juice) can worsen the patient's condition. The product is not recommended for women suffering from uterine bleeding, as well as expectant mothers, because it contains substances that tone the muscles of the uterus. When breastfeeding, including celery in the diet can adversely affect the taste of breast milk.

If a person is trying to lose weight, small changes in daily lifestyle can have a big impact.

Dinner is one of the most important meals because it happens at the end of the day when a person is tired, hungry and irritable. Given these factors, it can be easy to overlook how much more than the body needs has been eaten.

It is necessary to make the right choice of what to eat for dinner in order to lose weight, since the food should be consumed enough to prevent hunger, but the intake of calories should be limited.

What are the rules for dinner to lose weight?

Probably everyone has heard the saying that breakfast is the most important meal of the day. But when a person is trying to lose weight, then what he eats for dinner is no less important.

Low-calorie, high-protein and nutritious foods will fill the body and keep you from overeating.

To speed up weight loss, you need to follow these dinner rules:

Don't skip meals.

It is a proven and scientifically proven fact that skipping meals during the day can lead to overeating at dinner.

It also contributes to the accumulation of fat around the abdomen and increases the risk of insulin resistance, and regular consumption of small portions can increase metabolism.

1. Eat protein-rich snacks before dinner, such as fruit cocktail: with flax seeds, pumpkin seeds or chia seeds; pita or hummus, or add beans or nuts to a salad.

Start with vegetables.

When a person is trying to lose weight, then you need to eat vegetables during the day, and dinner is no exception.

It may mean serving, celery and onions; roast with peppers, mushrooms and broccoli; leafy green salads or a serving of boiled cauliflower.

Add lean protein.

Let protein take center stage during dinner to lose weight.

According to research, replacing starchy foods like potatoes with lean protein can help shed pounds.

Eat whole grains.

Healthy carbohydrates will provide long-lasting energy and help regulate blood sugar, so the risk of being tempted to snack is minimized.

This is due to the high fiber content of whole grains, which makes the food in the stomach take longer to digest and create a feeling of a “full” belly.

Choose a dish the size of one plate.

Take the time to plan simple and nutritious meals ahead of time.

Portion sizes should be measured to avoid overeating.

Say no to dessert.

The diet goes to hell if you end a nutritious meal with a dessert high in fat and sugar.

If your cravings for sweets are overwhelming, then try whole fruit, fruit salad, or a handful of dates/raisins.

If the habit of going to bed late is ingrained, then you need to stay away from impromptu sandwiches, ice cream or snacks.

A cup of skimmed milk is the best option to satisfy your appetite.

What time should dinner be to lose weight?

Many dieting women choose not to eat in the evening, which is bad for the body. Such fasting will not help you lose weight. Indeed, while eating, the body will secrete enzymes to aid digestion, so if the stomach is empty, these enzymes will attack the stomach. It is better to eat less than not to eat at all.

Ideally, dinner should be eaten around 2-3 hours after the afternoon snack (3:30 pm). If there is a workout after work in the plans, then the afternoon snack should be moved to 16:30, then the workout will follow and dinner can start at 19:00 or 19:30.

Don't worry about dinner coming too late. As long as the daily calorie intake is not exceeded, the time of dinner will not matter.

However, after 20 hours there is no longer worth it.

These are all foods that are difficult to digest, such as fat, fatty meats, and foods high in cholesterol.

In addition, you should not lean on foods with a high glycemic index:

• baking and confectionery;
• potatoes, pasta and white rice;
• sweet fruits: bananas, grapes, watermelon, peaches, melon;
• sweet yoghurts and curds.

It is necessary to try to ensure that dinner fits into 450-550 kcal. If you want to lose weight, then you should stay closer to 450, and if you just want to maintain weight, especially if you spent the day at work, aim closer to 550 calories.

• carbohydrates should make up 45% to 55% of dinner calories, which is about 50 - 75 grams;
• proteins - from 20% to 25% of the total calories of dinner, their amount ranges from 25 to 35 grams;
• fats should make up about 15-25 grams, which is 30 to 35% of total calories. Instead of saturated fats such as beef and cheese, monounsaturated fats such as olive oil, sesame oil, coconut oil, avocados, olives, and seeds should be used;
• fiber . To gain a daily allowance of 25 grams, you need to try to eat 8 grams of fiber for dinner. These primarily include whole grains, starchy vegetables, beans, small amounts of fruit, and high-fat fiber foods such as avocados, nuts, and seeds;
• sugar - no more than 7 gr. It is better not to exceed 4 grams - this is about 1 teaspoon.

What is better to eat for dinner to lose weight: 7 options

If a person is trying to lose weight, small changes in their daily diet can make a big difference. You can use some recipes that will help you lose weight.

Grilled pears with Pecorino

Many cuisines have a tradition of combining fruit with cheese. This recipe is a Tuscan combination of juicy pears with salty pecorino. With cheese melted over pears and paired with lettuce and grapes, the dish contains only 317 calories per serving.

You need to prepare all the ingredients:

• 300 gr of arugula without stems;
• 1 bunch of watercress;
• 1 cup green grapes, halved, pitted
• 85 gr pecorino cheese;
• 2 large ripe pears;
• ¼ cup olive oil;
• 3 large spoons of balsamic vinegar;
• 1 small spoon of Dijon mustard;
• 2 grams of sugar;
• a pinch of salt and ground black pepper.

First you need to make a refueling. Place oil, vinegar, mustard, sugar, salt and pepper in a half-liter jar and close it tightly with a lid. Shake it well until it is well mixed and leave to cool.

In a large salad bowl, toss the arugula, grapes and watercress. Cut the cheese into very thin slices and throw a small part into a bowl with salad, and leave a part for pears. Next, take a baking sheet, cover it with foil, peel the pears, cut them in half and spread them on the foil. Arrange the cheese slices on top of the pears and place in the preheated oven for 2 minutes.

Meanwhile, shake the dressing, moisten the salad with it so that all the leaves are covered with moisture. Divide the salad into 4 servings, and top each serving with a baked pear. Serve immediately while the cheese is still warm.

Maple Baked Salmon with Sliced ​​Almonds

The delicious aroma of baked salmon, marinated in a sweet maple sauce and topped with almonds, makes this dish so tasty that it will become a main meal.

Each serving contains 260 calories.

• 4 pieces of salmon fillet, each of which should be 85 gr;
• ½ cup almonds, coarsely chopped;
• ¼ cup maple syrup;
• ¼ cup orange juice;
• 2 large spoons of fresh lemon juice;
• 2 tablespoons of light soy sauce;
• 2 cloves, detailed.

Preheat oven to 220˚ and line a baking sheet with parchment paper. Place 4 salmon fillets on a baking sheet, leaving 1 cm between the pieces. Spread the chopped almonds evenly over the fillets.

In a small bowl, combine the maple syrup, orange juice, soy sauce, and minced garlic, and use a spoon to gently spread the marinade over the surface of each fillet. Bake salmon for 15-20 minutes. While the fish is baking, shake the rest of the marinade 1 or 2 times.

After the fish is removed from the pan, it must be moistened in the remaining marinade.

Serve with brown rice and green salad or vegetables.

Peppers with spicy stuffing and turkey

Such bright peppers with a lively filling can cheer up the body, having only 302 calories in 1 serving.

You need the following products:

• 4 red, yellow or green peppers;
• 1 teaspoon vegetable oil;
• 150 gr long-grain rice;
• 1 small onion, finely chopped;
• 1 clove of garlic, minced;
• 300 gr turkey meat, cut into pieces;
• 2 tomatoes, chopped;
• 75 g frozen peas, thawed;
• 10 gr paprika;
• 5 grams of dried mixed herbs;
• a pinch of ground black pepper.

Preheat oven to 190˚. Prepare the pepper - peel it from the seeds and cut into 2 parts. Place the rice in a large pot and cook in boiling water for 12 to 15 minutes.

While the rice is cooking, heat the vegetable oil in a large skillet and sauté the onion and garlic for about 3 minutes. Add turkey and fry for another 5 minutes. Stir in the tomatoes, peas, paprika and herbs, then remove the pan from the heat. Pour in rice and mix well, season with a little pepper. Pour the filling into the halves of the peppers, if the filling remains, then simply spread it out in a pan and cover the peppers on top with foil.

Bake for 20-25 minutes, serve immediately.

chicken cutlets

You should take 200 grams of cabbage and the same amount of chicken fillet, turn everything through a meat grinder, add salt and pepper to your liking.

Kombu broth with vegetables

Seaweed often inspires recipes with Asian flavors, such as kombu broth with a little veg. For more exotic, you can decorate this concoction with 2 dried shiitake mushrooms and 1 tablespoon of miso.

Required Ingredients:

• 10 cm kombu seaweed;
• 3 carrots;
• 2 leeks;
• 2 zucchini;
• 3 sprigs of parsley;
• 4 large spoons of olive oil;
• a pinch of salt and pepper.

Cook kombu for 15 minutes in 1 liter of boiling water. Turn off the heat and let the seaweed stand for 20 minutes. Next, peel the carrots, leek and zucchini, wash them and cut into thin cubes. Wash parsley and chop. Filter the kombu broth. Heat the olive oil in a saucepan and fry the vegetables in it for 5 minutes, stirring occasionally. Then add the parsley and add the kombu broth. Mix and boil for 2 minutes.

Turn off the fire and serve.

sauerkraut salad

The beneficial bacteria from sauerkraut are precious allies of our body. They help strengthen the immune system and also help digest and absorb nutrients.

• 300 gr sauerkraut;
• 1 green apple;
• 1 avocado;
• 2 carrots;
• 10 gr curry;
• 1 shallot or ½ red onion;
• 10 gr chopped parsley;
• a handful of cashew nuts;
• salt and pepper to taste.

For refueling you will need:

• 10 gr mustard;
• 1 large spoon of balsamic vinegar;
• 20 gr olive oil;
• 10 gr walnut oil.

Prepare filling. In a bowl, mix mustard with vinegar. Add olive oil and walnut oil with vigorous stirring to obtain an emulsion.

Squeeze the cabbage with your hands or with a clean towel over the sink to remove any excess brine and pour it into a salad bowl.

Add chopped red onion (or shallot), grated carrot and apple, chopped herbs and curry. Pour in the dressing and mix well.

Salt and pepper, then divide into portions.

Top each plate with avocado slices and cashew nuts.

Chicken salad with mint

To prepare a salad, you should prepare the following products:

• 350 gr chicken fillet;
• 300 gr green peas;
• 2 large spoons of chopped mint;
• 2 tablespoons shallots.

Refueling:

• 150 gr arugula;
• 20 gr olive oil;
• 15 gr of sherry vinegar;
• salt and pepper to taste.

Bake chicken fillet and cut into thin strips. Add 5 g of olive oil to the pan and heat the peas.

In a separate bowl, whisk together remaining oil, sherry vinegar, shallots, salt and pepper. Cut the arugula into pieces and mix it with the peas, mint and dressing and chicken strips.

There are many ways to lose excess weight. Eating a healthy diet is just one aspect of weight loss. A good number of people eat healthy and don't lose weight because they lack several key factors that could work to aid their weight loss efforts.

The only sure way to improve the process of losing weight is to figure out what to eat for dinner in order to lose weight and cook this food yourself in order to control calories consumed.

“Eat breakfast yourself, share lunch with a friend, give dinner to the enemy!”- a catch phrase that has become almost the motto of all those who are losing weight. However, few people understand its full meaning, although purely intuitively people feel that it is impossible to completely refuse evening meals even for the purpose of losing weight.

Hence the numerous antagonistic phrases born among the people:

“To spite the enemies - I eat dinner myself!”
“I would give dinner to the enemy, but can you get enough of them all?”
“I am very kind. There is no one to even give dinner to!”
“It’s not easy to find such an unassuming enemy who is willing to eat your every dinner. Some gourmets around"

And all these phrases are true to some extent. In fact, there is no reason to exclude this meal from your menu. You just need to organize it correctly, then it will be beneficial for health and for the figure. It is especially important to know what a weight loss dinner should be in order to achieve good results from any diet.

Why do you need dinner

Everyone understands why breakfast is needed: to wake up and stock up on energy. No one doubts the importance of lunch, which is the main meal of the day. But many people easily refuse dinner, saying that for the whole day they have already eaten to satiety and there is nothing to load the poor stomach before going to bed.

In fact, it is no less important than and, since it performs a number of vital functions.

1. Eliminates prolonged starvation of the body, which leads to fatty deposits.
2. Does not allow deficiency of nutrients.
3. Helps sleep, as hunger and empty stomach are common causes of insomnia.
4. Maintains the necessary metabolic rate, which slows down if the stomach does not receive food for too long.
5. Provides the body with amino acids, which are used at night to build muscle mass, grow nails and hair.
6. Helps to restore strength at the end of a hard day's work and after training.
7. Saturates, preventing bouts of night hunger and late gatherings in the kitchen.
8. Relaxes and soothes.

Properly organized dinner helps to improve well-being, improve health and lose weight.

Why is it called so? The word "dinner" comes from the ancient Greek "δεῖπνον", which translates as "evening meal".

What should he be

Dinner should have certain characteristics so that everything eaten is beneficial, and does not go overnight into deposits on the sides and stomach.

1. Light, so that the food has time to be digested before sleep and does not cause a feeling of heaviness and fermentation.
2. It is useful for the body to consume vitamins and other bioactive substances, and not to store reserves in the form of fats.
3. Low calorie for weight loss.
4. Small in volume.
5. Complete and balanced: should contain all the necessary nutrients, the approximate ratio of BJU is 40/20/40.
6. Protein and lean, based on the previous parameter.
7. Nutritious, so that you don’t want to eat anymore before bedtime.
8. Early: no later than 19.00.

These characteristics are suitable for dinner both as part of weight loss and in compliance with the principles of proper nutrition.

In Germany. The Germans have dinner from 18.00 to 19.00. The basis is cold but hearty dishes: fish, pork, beef, sausage and cheese. Not without traditional national beer.

Order of dishes

First you need to eat a vegetable dish so that it prepares the stomach for the digestion of heavier food. After it, you can proceed to protein products. Drinks can be drunk only half an hour after eating.

Serving Size

A vegetable dish should be 2-3 times more protein in volume: this is about 250 g of vegetables and 100 g of protein for women, 300 g and 150 g, respectively, for men.

calories

Should be 25-30% of. With proper nutrition - about 400 kcal, for weight loss - no more than 300 kcal.

Time

Everyone knows the common truth that you need to have dinner 3-4 hours before bedtime so that the food is digested and the stomach rests at night. Otherwise, everything that does not have time to be processed will go to the formation of fat depots. At the same time, nutritionists are advised to take into account the time of breakfast. Between him and the evening meal should be at least 10 hours. If in the morning you eat at 08.00, then in the evening you can do it at 18.00. But if you get up late and eat later for the first time, then move dinner too.

Always have dinner at the same time.

Cooking method

Vegetables are best eaten raw. Make light salads out of them. If you have stomach problems, bake, use a double boiler or boil as a side dish. Meat and fish should be baked, steamed or boiled. Diet dinner as part of weight loss excludes fried foods.

General points

1. Thorough chewing will facilitate and speed up the process of digestion, quickly satisfy hunger.
2. Dinner should not be limited to dairy products alone. They will not be able to provide the body with everything necessary.
3. Approximately 1.5 hours after dinner, it is recommended to take a walk in the fresh air for half an hour in order to use up part of the calories consumed in the evening.
4. Half an hour before bedtime, a glass or is allowed. With a strong attack of hunger - a small green apple.
5. A complete rejection of dinner (recommended in some diets - in particular, model ones) causes the body to store fat during breakfast and lunch. Do not expect that he will use them all in the evening.
6. You need to leave the table with a slight feeling of hunger.

For many, dinner is the only meal of the day when the whole family gathers at the table together. Unfortunately, more and more often it is spent not with warm conversations, enjoying home cooking, but watching TV, ordering delivery of ready-made food with trans fats (pizza, sushi, hamburgers, quick salads, nuggets, french fries). If your goal is proper nutrition or weight loss, do not make this mistake.

IN THE USA. Americans have two dinners: early (from 18.00 to 19.00) and late (about 22.00). The first (Dinner) is almost a complete lunch, as they are busy during the day and only allow themselves snacks. And in the evening the whole family gathers at the table. Traditional dishes are burgers, french fries, grilled steaks, nuggets and many sauces. You won't see side dishes here. The second dinner (Supper) - pizza to order, chips, nuts and other fast food, which is consumed in front of the TV. These features of American national cuisine explain why the United States is the leader in the number of people suffering from obesity.

Product Lists

Can:

• as a source of protein: boiled eggs, fat-free cottage cheese, cheese, white cheeses (feta, Adyghe, mozzarella);
• vegetables (you will find the most useful and low-calorie ones in our article);
• beans, chickpeas, lentils;
• greens: feather onions, amaranth, dill, parsley, celery;
• lean fish, seafood;
• boiled lean meat, nutritionists call turkey ideal for dinner (it contains tryptophan, which improves digestion and helps with insomnia), although chicken breast is also suitable;
• spices, spices, but not too spicy: cardamom, ginger, ground black pepper, coriander;
• germinated cereals;
• mushrooms;
• soy products;
• unrefined vegetable oils, freshly squeezed lemon juice, 9% apple or balsamic vinegar, 10% sour cream - for salad dressing.

From drinks - herbal tea, kefir, fresh juices, smoothies, cocktails, dry red wine (no more than 1 glass).

It is forbidden:

• peas, beans (contribute to flatulence);
• fatty dairy products;
• corn, potatoes, beets, carrots;
• fatty fish;
• fatty meat: pork, lamb, goose, duck;
• flour products;
• sweets;
• dried fruits, nuts, fresh fruits;
• flakes;
• sandwiches;
• dumplings, dumplings and other semi-finished products that combine meat and dough;
• fast food, snacks;
• fried foods, canned food, smoked meats.

From drinks - caffeine-containing, energy, carbonated, alcoholic.

controversial points

Cabbage for dinner provokes increased gas formation at night, but it makes excellent low-calorie diet salads. You can protect yourself from this trouble if you drink dill water half an hour after eating.

An avocado is too high in calories for dinner, but contains the amino acids the body needs at night (we talk about the beneficial properties of an alligator pear). Therefore, it is recommended to add it in small quantities to salads.

Cereals and pasta are high-calorie foods that are slow carbohydrates. The conclusion is obvious: they will take too long to digest. And if they do not have time to do this, all the remains will go to body fat. On the other hand, they provide long-term saturation and prevent night trips to the refrigerator. The second argument for - they are good for health.

Way out: if you are on a diet that involves eating a lot of carbohydrates, rice, buckwheat and even oatmeal are possible in the evening menu. For people whose work involves heavy physical exertion, for men and those involved in intense strength training, they can also be eaten as a side dish for meat or fish. They are definitely useless for a losing weight woman.

When deciding this question for yourself, know that nutritionists still recommend leaving cereals in the morning: the right dinner for weight loss should not contain them.

In Great Britain. The British have dinner late, already around 21.00. They start with wine. The main dishes are roast beef, steaks, vegetable side dishes (legumes, boiled corn, cauliflower) with sauces. The meal ends with tea with something sweet.

Top best dishes for dinner

If you want to lose weight - choose only dietary dishes for dinner. They should be low-calorie and as useful as possible. A small rating will orient and tell you exactly how to diversify the menu for health and figure benefits.

1. Salads of green vegetables and herbs, with seasonings and spices, lemon juice or olive oil as a dressing.
2. Protein salads with chicken pieces, shrimp, crab meat, cottage cheese, egg whites, with sour cream instead of dressing.
3. Vegetable stew.
4. Cottage cheese with herbs / cottage cheese casserole.
5. Boiled turkey / chicken.
6. Omelet (preferably baked or microwaved) with vegetables, boiled eggs.
7. Seafood salad.
8. Steamed fish.
9. Boiled beans.
10. / / .

In Japan. In the land of the rising sun, dinner is strictly at 18.00. The base is rice, noodles, clear misoshiru and suimono soups, meat, fish, steamed vegetables, pickled snacks (tsukemono), sweets (wagasi) with green tea. Features of the meal: small portions and the duration of the meal (sometimes it lasts 1.5-2 hours), as the Japanese chew everything thoroughly and know how to get real pleasure from food.

Dinner options

Depending on the conditions for organizing dinner (with a diet or with proper nutrition), the menu should include different dishes and products that meet the basic principles of the chosen diet.

Low Calorie:

• vegetable salads with lemon juice: vitamin, celery, Greek;
• stewed and baked vegetables;
• vegetable stew;
• grilled vegetables;
• vegetable cutlets;
• green salads.

Protein:

• boiled chicken or turkey breast;
• steam or baked fish;
• seafood salads;
• boiled eggs, protein omelet;
• skim cheese;
• white cheeses;
• mushroom salads;
• protein salads with seafood or meat.

Drinking:

• milk and green smoothies;
• herbal teas;
• unsweetened dried fruit compote;
• fresh juices from unsweetened fruits and sour berries;
• vegetable freshly squeezed juices;
• green smoothies;
• low-fat chicken broth.

Carbohydrate:

• beans, chickpeas, lentils;
• germinated cereals;
• avocado;
• durum wheat pasta;
• varieties of medium-fat fish;
• steamed or boiled veal and beef, cutlets or meatballs from them;
• cereals: rice, buckwheat, oatmeal;
• rye bread, whole grain bread.

A healthy dinner should be balanced in terms of. It is necessary to include in the diet all of the above dishes and products in turn.

In France. The French have dinner around 20.00 and combine it with watching TV. The basis is light salads of fresh vegetables and lots of greens.

Menu

Here is an example of a menu for evening meals for the week:

In Greece. Greeks have dinner after 20.00, most often with family or friends. The main dishes are scrambled eggs, stewed vegetables, the famous Greek salad with feta cheese. The meal ends with tea and a sweet dessert.

Recipes

light salads

• Curd

Tear 100 g of Chinese cabbage with your hands, cut into strips 100 g of fresh cucumber, chop the greens (50 g of dill and parsley each). Fill with 30 ml of lemon juice, mix. After that, add 200 g of fat-free cottage cheese and mix again.

• With sun-dried tomatoes

Cut into slices 100 g of washed radish. 5 pieces. put sun-dried tomatoes into straws, 2 fresh ones into slices. Cut 100 g of feta cheese into random pieces. Tear 3 lettuce leaves with your hands. Mix. Drizzle with fruit vinegar and lemon juice, season with salt and pepper.

• Greek

Coarsely chop 100 g of cheese, 1 lettuce pepper, 1 tomato, 1 cucumber, 1 onion. Separately, prepare the dressing: mix 3 crushed garlic cloves, 10 ml grape vinegar and 25 ml olive oil. Mix vegetables and cheese, season with sauce, put on lettuce leaves, decorate with olives on top.

Main dishes

• Omelette with turkey

Cut the boiled turkey fillet (150 g) into small pieces, put 1 green bell pepper on the straw. Mix. Pour in 2 egg whites. Bake in the microwave for 3 minutes. Put on a plate with lettuce leaves, sprinkle with chopped green onions.

• Steamed flounder with vegetables

Cut into portions of 1 carcass of flounder, flavor it with seasonings and spices. Put 100 g of young zucchini into cubes, 100 g of eggplant and celery stalks into straws, 2 tomatoes into slices. Crush a couple of garlic cloves. Mix vegetables and drizzle with olive oil. Put everything in a bowl, turn on the double boiler for half an hour.

• Turkey meatballs

Cut 500 g of turkey fillet into small pieces, pass through a meat grinder. Add 1 raw egg, 1 small chopped onion, 2 crushed garlic cloves, 10 g suneli hops, salt (optional) to the minced meat. Beat the minced meat, form meatballs out of it, lightly roll in flour. Put in a thick-walled pan, pour 1.5 liters of boiling water. Pour in the same 1 more chopped onion and 1 tomato, cut into slices, add 50 g of tomato sauce, a couple of bay leaves, a few peppercorns. Simmer for about an hour on moderate heat.

Smoothies, cocktails

• Curd

Beat in a blender 200 g of fat-free cottage cheese and 100 ml of 1% milk.

• Green

Cut into pieces 100 g of a stalk of celery, pour 200 ml of 1% kefir, add 20 g of chopped dill. Whisk in a blender.

• Vegetable

Cut into pieces of 50 g cucumbers, tomatoes and celery stalks. Add 20 g of chopped greens (feather onions, dill and parsley), a little pepper, Tabasco sauce. Pour 250 ml of 1% kefir. Mix in a blender.

Organizing the perfect dinner for weight loss, remember that it can only become such under two conditions: if it is healthy and you like it. This applies not only to a diet that meets the principles, but also to diets. If the food seems bland and tasteless, you will go to bed on an empty stomach, which will only harm the body.