Many people ask themselves the question: “What to eat for dinner to lose weight?” Because, as you know, eating at night is strongly discouraged. Nutritionists are encouraging: dinner should not be excluded, you can eat fully and tasty in the evening. However, it is not necessary to stop at one specific product. A proper dinner allows for a combination of several dishes.

Dinner for weight loss is not a myth at all. The main condition is the selection of optimal products and taking into account some simple recommendations. Subject to their observance, dinner will bring gastronomic pleasure, and also help to lose weight.

What should be dinner for weight loss?

Knowing what to eat for dinner in order to lose weight is, of course, very important. A healthy dinner should not be delayed overnight by fat reserves. It satisfies and dulls hunger.

The right dinner for weight loss should be:

• Easy. Eaten should have time to digest before going to bed and not entail a feeling of heaviness.
• Low calorie.
• Balanced. The approximate ratio of BJU is 40/20/40.
• Useful. The body must use the incoming nutrients, and not store them in the form of fat.
• Small in volume.
• Nutritious. Eaten should be enough to not get hungry again before sleep.
• early. Dinner should be no later than 19:00.

On a note. The principles described apply equally to both men and women.

• The calorie limit of what you eat is 300 kcal.
• It is useful to choose foods with a minimum of carbohydrates.
• Do not mix protein and cereals - this combination is considered too heavy for the digestive system.
• Dinner when losing weight is better to organize at the same time.
• It is important to follow the order of the dishes. Vegetables are eaten first, preparing the stomach for the digestion of heavy foods. Next, you need to eat proteins. Drinks can be consumed only half an hour after eating.
• All incoming products should be chewed thoroughly.
• After dinner, you should feel a slight hunger.

A well-known nutritionist will tell you in detail about the right dinners:

List of allowed products

Dinner with proper nutrition for weight loss saturates the body and improves the figure at the same time. It is enough to select certain products. A full dinner consists of protein, but the amount of carbohydrates, on the contrary, should be reduced.

So, here's what to eat for dinner to lose weight

Product	Recommendations
Lean meats: rabbit, turkey, chicken.	To speed up the digestion of protein, meat should be combined with foods that include acids (kefir, etc.).
Seafood, fish
Vegetables
Dairy products. In addition to cottage cheese and kefir, it is useful to use yogurt, milk, fermented baked milk.
Cereals (oatmeal, buckwheat).	Rice is recommended for breakfast.
Eggs (omelet, soft-boiled, hard-boiled).	Fried eggs dinner for weight loss should not be eaten.
Whole wheat bread. (1-2 slices).	Bread should not be consumed freshly baked, ideally slightly toasted.

Replace dinner with a protein shake occasionally

A full weight loss dinner can be replaced with protein shakes. This protein product helps in matters of weight loss (especially in combination with physical activity).

This dinner option is suitable for both women and men (the difference is only in the dosage of the cocktail).

This is interesting. Making a protein shake is easy. It is permissible to purchase ready-made powdered raw materials in sports nutrition stores and dilute them with milk, juice or water. Another option is to make your own cocktail.

Option 1

Ingredients:

• water - 400 ml;
• egg white. - 20 ml;
• low-calorie jam - 50 g

Option 2

Ingredients:

• water - 400 ml;
• dehydrated cottage cheese - 100 g;
• egg white. - 50 g;
• oat flakes - 50 g;
• fresh berries - 30 g.

Option 3

Ingredients:

• water - 400 g;
• dehydrated cottage cheese - 300 g;
• blueberries - 100 g.

Option 4

Ingredients:

• milk - 350 ml;
• dehydrated yogurt - 1 tbsp.;
• strawberries - 0.5 tbsp.;
• flax seeds - 1 tbsp. l.

Option 5

• banana - 2 pcs.;
• milk - 0.5 l;
• cream - 100 ml;
• vanilla sugar - 1 pack.

All ingredients should be mixed in a blender.

What foods should not be eaten in the evening when losing weight?

So, the list of products allowed for dinner has been studied. But a number of dishes are prohibited for losing weight.

What excludes dinner when losing weight?

The best dinner options for weight loss

The principles of proper nutrition for weight loss consider dinner as an obligatory part of the daily diet. That is why you should not completely exclude this meal, as some diets require. Eaten for breakfast and lunch is unlikely to fully saturate the body.

Below are the options for the most useful dinners for weight loss.

Recipes for the right dinners for losing weight

Dinner when losing weight should be less saturated and lighter than other meals. But it should not be limited to just one dish. Dinner options for weight loss are very diverse. However, many losing weight are thinking about what to eat for dinner. The latter may include various salads, main dishes and natural mixtures called smoothies.

For those who care about the figure, recipes for the right dinners for weight loss are presented.

light salads

The answer to the question "What is better to eat for dinner for weight loss?" for my people is obvious - salad. This choice justifies itself, because many salads include a variety of useful ingredients. Of course, we are not talking about dishes generously seasoned with mayonnaise. The best friend of all diets is vegetables for dinner for weight loss.

Salad options for dinner for weight loss:

Curd

Components:

• Chinese cabbage - 100 g;
• dehydrated cottage cheese - 200 g;
• cucumber - 1 pc.;
• greens - 50 g;
• lemon juice - 30 g.

Cooking:

1. Pick the cabbage with your hands, chop the cucumber into strips, chop the greens.
2. Season everything with lemon juice, mix.
3. Add cottage cheese, mix.

Vegetable saladGreek

Ingredients:

• cheese - 100 g;
• Bulgarian pepper - 1 pc.;
• cucumber - 1 pc.;
• onion - 1 pc.
• tomato - 1 pc.

Cooking:

1. Cut cheese and vegetables into cubes.
2. Prepare dressing by combining 30 ml of olive oil and 15 ml of grape vinegar, 3 crushed garlic cloves.
3. Mix feta cheese with vegetables, pour dressing, put olives and green salad on top.

Main dishes

For those who are looking for light dinner options, here are some recipes that will come in handy:

Omelette with turkey

Ingredients:

• turkey (fillet) - 150 g;
• egg whites. - 2 pcs.;
• bell pepper 1 pc.

Cooking:

1. Chop the boiled fillet into pieces.
2. Chop the pepper into strips.
3. Mix pepper and fillet, pour proteins.
4. Bake in the microwave for 3 minutes.

Steamed flounder and vegetables

Ingredients:

• flounder - 1 pc.;
• zucchini - 100 g;
• garlic - 2 teeth;
• tomato - 2 pcs.;
• eggplant - 100 g.

Cooking:

1. Cut the flounder into pieces, sprinkle with spices.
2. Chop the zucchini into cubes, tomatoes into slices, eggplant into strips, crush the garlic.
3. Mix vegetables and drizzle with olive oil.
4. Combine all the ingredients and cook in a slow cooker (“Steam” mode) for half an hour.

Smoothie cocktails

What to replace dinner to lose weight? Especially for those who do not want to bother preparing several dishes, but want to have a full dinner, here are a few recipes for smoothie cocktails

Curd

Ingredients:

• dehydrated cottage cheese - 200 g;
• milk 1% - 100 ml.

Blend all ingredients in a blender

Vegetable

Components:

• tomato, cucumber, celery stalk - 50 g each;
• greens - 50 g;
• kefir 1% - 200 ml.

Cut vegetables, add chopped greens. Pour everything with kefir, mix with a blender.

Dinner menu for the week

Since dinner for weight loss is an extremely important part of the daily diet, the choice of dishes eaten in the evening should be taken seriously. The right menu for every day can help with this.

Mon	WT	SR	Thu	Fri	Sat	sun
Zucchini and garlic salad (200 g)	Vegetable stew (200 g)	Salad from tsv. cabbage and celery (200 g)	Grilled vegetables (200 g)	Cabbage salad (150 g)	Green salad (200 g)	Greek salad (250 g)
Rep. chicken breast (200g)	Steamed flounder (100 g)	Chicken, meatballs (100 g)	Salad of crab meat and egg whites	Baked Sea bass (150 g)	Lazy cabbage rolls with chicken, minced meat (100 g)	Omelet with chicken (100 g)

Questions to a specialist

For those who want to know in detail what to eat in order to lose weight, the advice of leading nutritionists will help.

What is allowed to drink in the evening for weight loss?

It turns out that the process of weight loss is influenced not only by food, but also by drinks. To eliminate the error when choosing them, you should learn a few tips. The following drinks are allowed for both men and women:

• herbal and green teas;
• coffee (weak, unsweetened);
• still mineral water;
• red wine.

Other drinks are prohibited. Among them are sparkling water, beer and so on.

What should be the volume of the plate?

The amount of food eaten should be calculated in the ratio of vegetables to proteins. So, in terms of volume, ordinary products should outstrip protein products by half. In other words, women can consume 100 g of protein and 250 g of vegetables, men - 150 g of protein and 300 g of vegetables.

How to prepare diet meals?

The ideal dinner for weight loss is the one that is boiled, baked, steamed. Vegetables can be eaten raw. Fried foods are prohibited.

How to prevent evening zhor?

If with the question "What can I eat for dinner for weight loss?" everything is more or less clear, the problem of evening hunger for some is still acute. Often in the evenings you really want something sweet. This is due to a drop in insulin levels in the blood. To prevent night raids on the refrigerator, you should periodically eat something tasty and sweet for an afternoon snack or lunch (marshmallow, apple marshmallow, Maria cookies, etc.).

When the evening zhor is irresistible, it is permissible to brew a cup of herbal tea, adding a little honey there. This combination will reduce the need for sweets.

Conclusion

Dinner is an important component of the daily diet of losing weight. With a properly selected menu, an evening meal can be not only tasty, but also healthy. Ready-made dietary options for dinner will come to the rescue.

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 to 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.

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Healthy dinner rules What foods can be eaten, when and in what quantities. The right dinner for weight loss. Recipes.

Skipping dinner is one of the most common mistakes that people make, guided by the desire to quickly part with extra pounds. Nutritionists and gastroenterologists are unanimous: dinner is a must. The main thing is to do it wisely, the wrong dinner is worse than his absence.

For an evening meal, dishes prepared from natural products rich in easily digestible proteins, enzymes and fiber, not overloaded with spices, are suitable, if these are desserts, then moderately sweet. Read more about what should be dinner, how much, when and what to eat, read our article.

healthy dinner rules

1. Serving Size and Food Ratio

A handful or something that fits in two palms is your standard portion. On average, it is about 350 g for a man and 250 g for a woman. An important rule: vegetables and greens on a plate should be 2 times more than protein.

2. Calorie per serving

The average calorie content of an evening meal is up to 400 kcal (for those who are losing weight - 300-350 kcal). The right dinner should be balanced, but not high in calories: ideally, if the last meal accounts for 20-25% of the total daily caloric intake.

3. Dinner time

The time of the last meal depends, first of all, on the daily routine, so for each person it is individual. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then the last time it is advisable to eat at 17.00, but if closer to midnight, you can have dinner at 19.00-20.00.

If the evening meal includes a portion of fried potatoes, which is side by side on a plate with a juicy pork cutlet, complemented by mayonnaise salad and cake, then it is better, as folk wisdom teaches, to give dinner to the enemy. Such a menu spoils the figure and harms health. The list of forbidden dishes for dinner includes all cereals except buckwheat, corn flakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise. Not recommended for the evening meal are also pasta, dumplings, dumplings, bakery products, including white bread, chocolate and other sweets.

5. Useful products

1. Lean meats: chicken, turkey, rabbit, beef;
2. Seafood: mussels, shrimp, scallops, crabs, squids;
3. Low-fat and moderately fatty fish: flounder, cod, blue whiting, pike, river and sea bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc.;
4. Fresh vegetables: all kinds of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leeks, parsley, dill and other greens;
5. Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplant, pumpkin, bell peppers, corn, all types of cabbage;
6. Soft-boiled eggs, scrambled eggs with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, cheese, ricotta);
7. Natural fermented milk products (fat-free or low-fat) containing live probiotic cultures: kefir, fermented baked milk, curdled milk, yogurt, cottage cheese;
8. All berries and fruits, except bananas and grapes: apples, peaches, persimmons, citrus fruits, kiwi, pineapples, raspberries, cherries, blueberries, etc.;
9. Almonds, walnuts, dried fruits, mushrooms, whole grain yeast-free bread (but not more than 40 g);
10. Milk in a warm form, provided that it is consumed separately from other food.

Healthy dinner options

The most useful combinations for dinner:

1. Grilled poultry fillet (chicken or turkey) with vegetable salad for garnish;
2. Boiled rice (unpeeled brown) with seafood (mussels, shrimp, squid or scallops);
3. Vegetable stew (from zucchini, carrots, onions, cabbage and bell peppers);
4. Buckwheat porridge with a side dish of fresh tomatoes, radishes or cucumbers;
5. Seafood salad with vegetables;
6. Cottage cheese with honey and berries;
7. Fish baked in the oven, grilled or steamed, with fresh vegetables for garnish;
8. Rabbit meat baked in foil with tomato salad;
9. Cottage cheese casserole with herbs and vegetables;
10. Vegetable soup with a little white meat or seafood;
11. Omelette with mushrooms, green peas or stewed vegetables (bell peppers, onions and tomatoes);
12. Pumpkin salad with carrots or pumpkin casserole with cottage cheese.

The right dinner for weight loss

If you want to part with the hated centimeters at the waist, in no case do not refuse the evening meal. By depriving yourself of dinner, you can lose a few kilograms, but this is only enough for a short time: the body, anticipating a lack of food, will regard this as hunger and begin to save in reserve.

Dinner for weight loss should be light, but it cannot be limited to an apple or glasses of kefir. Choose hearty protein and vegetable dishes, eat fresh vegetables and berries. All types of cabbage are very useful for losing weight: white, Beijing, cauliflower, Savoy, Brussels. Seaweed for dinner will give a feeling of satiety, and sauerkraut will prevent digestive problems.

It is useful to add moderately hot spices and spices to evening dishes (if there are no contraindications): ginger, cardamom, coriander, garlic, horseradish and mustard. They improve digestion, activate metabolic processes, so that excess fat and cholesterol stores are excreted from the body faster.

And a few more tips for those who want to lose weight: eat slowly, chewing your food thoroughly. Say goodbye to the habit of watching TV while eating. Use blue or black plates. Add simple, natural seasonings to your favorite dishes. Dress salads with olive oil or low-fat yogurt. If you really want a sweet after dinner, drink herbal tea (mint, linden, chamomile) in a bite with honey, or prepare a decoction of rose hips.

What to cook for dinner: recipes

Recipe 1.

You will need (for 1 serving): 100 g of boiled chicken or turkey fillet, 1 cucumber, 2 quail eggs, lettuce, half a sweet and sour apple, salt and 1 tablespoon of olive oil, a little balsamic vinegar (optional).

Mix vinegar with oil. Cut meat with cucumber into strips, apple and eggs into cubes. Combine all ingredients in a salad bowl, add salt and dressing, mix and place on a plate garnished with lettuce.

Recipe 2.

You will need (for 2 servings): 400 g of rabbit meat, 4 garlic cloves, bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, a few black peppercorns, 1 tablespoon of sour cream and tomato sauce, salt to taste.

Onions, carrots and celery cut into rings, tomatoes into slices. Cut the rabbit meat into medium pieces, stuff with garlic, salt, brush with tomato sauce mixed with sour cream, put on the bottom of the pot, add bay leaf, peppercorns, put vegetables on top, fill 2/3 of the volume with water and put in the oven for about 45 minutes.

Recipe 3.

You will need: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon of olive oil, a little chopped greens.

Wash vegetables. Chop the onion, cut the tomato and peeled pepper into cubes. In a preheated pan with oil, first put the onion, fry until lightly browned, then add the pepper and tomatoes. Stew vegetables for 10 minutes under a closed lid, at the end add beaten eggs, salt, other spices to taste and cook under a lid over very low heat for 3-4 minutes. Serve with fresh herbs.

Recipe 4.

You will need (for 6 servings): 1 kg of lean fish fillet, 2-3 eggs, 200 g of sweet bell pepper and leek, half a bunch of dill, vegetable oil, coarse pepper, salt and juice of half a lemon.

Salt the fillet, roll in pepper and sprinkle with lemon juice. Wash vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and combine with chopped onion. Grease a baking sheet with oil, lay out half the egg mixture, then pieces of fish. Sprinkle the fillet with dill, cover with sweet pepper and fill with the remaining onion-egg mass. Cover the baking sheet with foil and bake in the oven until tender (about 20-25 minutes at a temperature of 200-220 degrees).

Recipe 5. Curd dessert with berries

You will need (for 1 serving): 150 g of low-fat cottage cheese, 1 dessert spoon of natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.

Rub cottage cheese with honey. Rinse the berries, remove the tails and dry. You can decorate a dessert with them or cut the berries into cubes and mix with the curd mass. Such a dessert cheers up, perfectly saturates, and in one serving - only 250 kcal. If desired, a few nuts can be added to this sweet and safe treat for the figure, and berries can be replaced with kiwi, apples, plums, apricots.

Light, balanced and timely dinner is the key to healthy sleep, good health and well-being. Remember: it is not only what you eat that matters, but also the mood with which you do it, because even the most healthy foods can be harmful if you eat them with a feeling of annoyance for an extra fifty calories. Choose delicious, satisfying, body-friendly and easy-to-prepare dishes for dinner. Eat with pleasure, get the desired harmony and be healthy!

Gettyimages/Fotobank.ru

Rule number 1: start dinner with lunch

A problem that is relevant for many, including me: skipping lunch during the day, we eat more than usual in the evenings. this is said to be the most common weight gain scheme.

“Most obese people actually eat very little during the day,” says nutritionist Evgeny Belyanushkin. - No in the morning, instead - a cup of coffee. Several breaks for tea with a muffin or candy in the afternoon. It is not surprising that in the evening a person pounces on food and it is difficult for him to stay within the limits.

Rule #2: Dine with family/friends, not in front of the TV

Another provocateur of evening gluttony is the TV (or computer, if you mostly dine on it). Physiologist Susan Higgs and her colleagues from the University of Birmingham recently found that when we eat and look at the screen at the same time, the brain cannot properly evaluate food and the satiety signal goes astray.

As a result, we can’t satisfy our hunger in any way and now and then we run to the refrigerator for an additive. The way out is to dine at the family table or with friends and be sure to note (pass through consciousness) the sight, smell and taste of your dinner.

Rule number 3: replace dinner with fruits and kefir if you have a hearty breakfast and lunch

Julia from Petersburg (cook inspire on LiveJournal) has been ignoring her evening meal for five years now. More precisely, instead of dinner, she has light fruits and. Believes that dinner in her case was the main culprit in the formation of problem areas.

“Without dinner, I feel lighter, I don’t gain weight,” says Yulia. “Plus the lack of evening food has freed up a lot of time, now I have time to redo a lot more things.” Hearty breakfasts and dinners help Yulia not to eat up at night.

Briefly, her diet looks like this. Early in the morning - a full breakfast. Most often, oatmeal with fruits and nuts or with vegetables. in different forms, too, very fond of. Then - in the hall, after it - a second breakfast. Before lunch, one more snack, then a hearty lunch and in the evening light fruits and / or kefir.

“The first two weeks were hard, but then I got used to it. Now I just can’t imagine how I could eat a lot in the evening. ”

According to Marina Apletaeva, there are only two types of fruits that should be excluded from the evening menu: grapes and bananas. “Bananas are very starchy—think of it as eating sweet potatoes,” she explains. “And grapes are bad because they are difficult to digest – they can provoke digestive problems.”

The rest of the fruits, according to the expert, have the right to be present in the diet. “Quantity is important here,” emphasizes Marina Apletaeva. - If you eat one apple or an orange, a handful of strawberries or cherries in the evening, I assure you, this will not affect the figure. But completely replacing dinner with fruit is still bad. Perhaps extra pounds will not increase from this, but the weight will definitely not decrease. ”

Rule #4: Dine When You Need It

Sofia from Kiev (tastydiet on LiveJournal) skips dinner only if she feels she has eaten too much during the day. But he tries not to eat after six in the evening. In her opinion, if you eat later, it will inevitably lead to weight gain.

A few years ago, Sophia lost 20 kg due to the fact that she completely changed her diet, including dinners. “My typical dinner used to be potatoes and meat,” she recalls. Now I try to eat lighter. If I'm very hungry, I cook eggs and more vegetables. For example, scrambled eggs with spinach or a steam omelette with green beans, bell peppers and cabbage. On the strength of half an hour of cooking, absolutely dietary and really satisfying. The most favorite dinner is with.

However, a healthy dinner does not mean early. “I have a very negative attitude to the idea of ​​not eating after six,” says Muscovite Anna (sweet-donna on LiveJournal). - Many finish work at seven in the evening, at ten o'clock rarely anyone goes to bed. For the normal functioning of the stomach, doctors recommend eating every three to four hours. At work, there are lunch and snacks, but they cannot replace dinner. If you do not want to earn gastritis, I advise you not to torture yourself.

“In any case, there should be dinner,” Marina Apletaeva agrees. - If you are a "night owl", go to bed at 23-24 hours, the last meal may well be around eight or nine in the evening. There are no strict restrictions about six in the evening. You can safely eat boiled potatoes, steamed rice, durum wheat pasta. But a little like a side dish. The main dish (about 120 g) should still be protein foods: baked, chicken or turkey, cottage cheese. The fact is that they do not give such a long feeling of satiety as proteins. We end up overeating and gaining weight.”

Anna and her family sit down at the table around 19.30. After work, there is usually little energy left, so cooking takes about 30 minutes. “I try to find quick, healthy and low-calorie recipes,” Anna shares her experience. - For example, a salad with steak and herbs is hearty, tasty, but not heavy. And cook fast. Or baked breast and vegetables - cut everything and threw it into the oven. Baked salmon - sprinkled with lemon, lightly salted and in the oven for 15-20 minutes. To her: I buy a salad mix, add tomatoes, cucumbers - it's ready. Or a salad of mozzarella, cherry tomatoes and yellow peppers.”

So, I can relax and no longer worry that my dinner sometimes takes place almost at night and consists of a plate of pasta with tomatoes and an orange. The main rule is that dinner can be anything. It is important that it pleases and suits you.

5 healthy dinners with a twist

Name	Ingredients	Cooking time	Description	Zest
1 kohlrabi 1 red pear 4-5 celery stalks 3 tbsp. l. roasted pumpkin seeds fresh mint For dressing: 2 tbsp. l. linseed oil 1 tbsp. l. lemon juice freshly ground pepper	15 minutes	Cut all the components into small slices, finely chop the mint, mix, season with oil, lemon juice and pepper. Sprinkle with seeds	Because of the pumpkin seeds, the salad is more satisfying
Polenta with tomatoes, cottage cheese and mustard	For the polenta: ¾ cup corn grits 2 cups water Salt to taste For the filling: 2 tomatoes 200 g cottage cheese 1/5 tsp. mustard	30 minutes	Mix ingredients for polenta in a bowl. Microwave for 7 minutes. Stir. Cover the bowl with 2 layers of paper towels and return to the oven for another 7 minutes. Pour into mold and chill. Mix tomatoes, cottage cheese and mustard for the filling. Cut the polenta in half. Spread the filling between the layers. Cut into squares - in the oven at 200 ° C for 10-15 minutes	Polenta does not need to be cooked for a long time, it is ready in 14 minutes.
70 g chickpea flour 140 g water 1 egg	25 minutes	Beat all the ingredients with a mixer or blender. Fry on both sides, preferably longer, on minimal heat	chickpea flour
Baked cod with spices	500 g cod fillet 1.5 tbsp. l. lemon juice 1 tbsp. l. olive oil 2 garlic cloves (chopped) 1/2 tsp. thyme (thyme) a pinch of salt 1/4 tsp. black pepper 1/4 tsp. dry chopped paprika	30 minutes	Sprinkle the fish with lemon juice and olive oil, sprinkle with chopped garlic, thyme, salt, pepper, paprika. Lightly rub the spices with your fingers. Bake until tender (15-20 minutes)	Thyme, paprika, black pepper
Broccoli roll	400 g boiled broccoli 3 eggs low-fat cottage cheese greens salt sweet pepper slices	45 minutes	Grind boiled cabbage in a blender, beat in eggs, mix. Pour the mass onto a baking sheet with parchment, bake for 10-15 minutes at 180 ° C. Mix cottage cheese, greens and pepper for the filling, grease the finished layer of broccoli with it, roll up. Refrigerate for half an hour and serve	Broccoli dough

A delicious healthy dinner with proper nutrition for is one of the key points. Too heavy food is a common mistake of losing weight people. A regular night - a real crime against health. So that you don’t want to eat before going to bed, it is important to have dinner correctly, but in no case should you go hungry.

Proper and tasty dinner: 7 popular products

1. Do not transfer. The feeling of hunger is quenched 30 minutes after eating. Because of this, a person manages to eat much more than he needs. To avoid systematic overeating, you need to eat as slowly as possible. Chew food into a fine slurry before swallowing. In the process, it is recommended to reduce the standard portion by a quarter and use smaller diameter plates. This helps to deceive your own perception - a small full plate is perceived as a large portion.
2. Don't eat a lot of salty foods. Excess salt increases thirst. You have to drink too much liquid, the kidneys can not cope with its excretion. Excess fluid contributes to the appearance of edema.
3. Observe portion sizes. Dinner should provide 30% of your daily calorie intake. For women, the norm is 1200-1400 kcal per day, for men - 1600-1800. People engaged in physical labor, and can increase the rate to 2500 kcal.

In the first weeks of the transition to proper nutrition, it will not be possible to follow all the rules. There is nothing to worry about, the body needs time to adjust to a new regimen. A slight malaise is acceptable: nausea, mild pain in the stomach. Cleansing the body will help remove unpleasant symptoms.

It is necessary to arrange a fasting day, during which there are only green apples or cucumbers. Water and green tea can be drunk in unlimited quantities. Such a diet removes toxins from the body, gently cleanses the intestines and prevents constipation.

What can you eat for dinner

For evening meals, you should choose foods that do not overload the digestive system. A healthy dinner should start no later than 19:00. In the evening, metabolism slows down. If you eat dinner later than 20:00, the products will not have time to be digested. This provokes the accumulation of gases and bloating.

For dinner you can eat:

1. Lean meat. It includes chicken breast, turkey fillet, veal and rabbit meat. In order for protein foods to be digested and absorbed faster, they must be consumed with foods containing acids. For example, with kefir or sweet and sour pomegranate sauce.
2. Fish and seafood. Any lean fish is a light, nutritious dinner. Mussels, crab meat and other seafood will help diversify the diet.
3. Vegetables. Fresh you need to eat juicy vegetables: sweet peppers, cabbage, cucumbers, radishes. Carrots, beets, eggplant and pumpkin should be baked. Potatoes for dinner are not desirable.
4. Dairy products. An alternative to the usual cottage cheese and kefir can be: low-sugar yogurts, fermented baked milk, milk.
5. Eggs. You can eat eggs in any form: hard-boiled, soft-boiled, in the form of an omelet. Fried eggs will have to be discarded - when frying, it absorbs too much oil.
6. Cereal porridge. A good dinner option is buckwheat or oatmeal. Rice is best left in the morning.
7. Whole wheat bread. It is permissible to eat 1-2 slices of bread. It is desirable that it be slightly dried up. Freshly baked and, especially, warm bread cannot be eaten.

After dinner, you can not immediately go to bed, you need to wait 3-4 hours. At this time, it is useful to take a walk in the fresh air, 2 hours after eating - do yoga or do a light workout. Serious physical exertion should be avoided. If you want to eat before going to bed, you can use a small piece of low-fat cheese or a glass of kefir. You can't go to bed hungry.

Foods to avoid in the evening

A correctly compiled evening menu cannot include:

1. Sweets. These include not only cookies and sweets, but also dried fruits. They are high in carbohydrates. Once in the body, they are quickly absorbed and deposited on the hips and waist with excess fat deposits.
2. Animal fats. Sea fish and mature cheeses can be eaten until 16:00, fat-free analogues are suitable for dinner.
3. Heavy food. Red meat, mushrooms, and legumes are foods that take a long time to digest and are hard to digest. They should be eaten for lunch.
4. Flour. White bread, homemade cakes and pasta are sources of fast carbohydrates. They quickly satisfy hunger, but do not carry any benefit.

Refusal of any product only increases the desire to eat it, even if it was not a frequent guest on the menu before. This is a feature of the psyche that must be taken into account. To avoid breakdowns, you need to allow yourself small portions of "harmful things" 1-2 times a week.

The best diet dinner recipes for the week

The perfect evening meal: quick and delicious. Dinner options, while maintaining proper nutrition, are many, they are varied and do not require special culinary skills.

Vegetable salad with cabbage

For 4 servings of salad you will need:

• 0.5 kg of Chinese cabbage;
• 1 onion;
• 1 carrot;
• 1 lemon.

Shred the cabbage, finely chop the carrots and onions. Mix, use lemon juice as a dressing.

Omelette

For 2 servings of omelette you will need:

• 3 eggs;
• 1 st. l. flour without a slide;
• 2 tbsp. l. milk;
• a pinch of salt.

Beat milk with flour until smooth. Add eggs one at a time, mix. Add spices. Fry over low heat for 3-5 minutes. Decorate the finished omelet with herbs if desired.

chicken cutlets

For 6 servings of cutlets you will need:

• 600 gr. chicken fillet;
• 500 gr. cabbage;
• 1 bulb.

Grind all the ingredients in a blender, mix, salt to taste. Form cutlets and bake in the oven until cooked.

Cabbage soup

For 4 servings of soup you will need:

• 1 liter of broth or water;
• 0.5 kg of cauliflower;
• 1 bell pepper;
• 1 carrot;
• 1 tomato;
• 3-5 stalks of celery;
• 1 bulb.

Cut all vegetables into cubes, boil until tender. Smash the finished soup in a blender, pour back into the pan and bring to a boil.

Oatmeal with kefir and flaxseeds

For 2 servings of porridge you will need:

• 300 gr. oatmeal;
• 0.5 liters of water;
• 400 ml of kefir.
• 2 tbsp. spoons of flax seeds

Pour the flakes into boiling water, cook until tender. Grind flaxseeds, pour into kefir.

Fish with vegetable salad

For 4 servings of fish you will need:

• 600 gr. lean fish fillet;
• 300 gr. Beijing cabbage;
• 200 gr. lettuce leaves;
• greenery.

Cut the fish into steaks, bake in the oven. For salad, chop cabbage, chop lettuce and greens. Drizzle with olive oil, put on plates. Put the fish steak on top of the salad.

cheesecake

For 6 servings of cheesecake you will need:

• 600 gr. cottage cheese;
• 80 gr. semolina;
• 1 egg;
• 1 pinch of soda.

Mix cottage cheese with semolina and soda, beat in an egg, mix until smooth. Pour into a mold and keep in a warm place for 15 minutes. Bake until golden brown.

Preparing a delicious dinner from the available products is not difficult at all. On average, it takes 15-20 minutes to prepare dinner for the whole family. Eating healthy meals together after a long day at work is the key to good health and warm relationships.