Can you eat vegetables for dinner? What you can eat for a late dinner - evening menu options at night looking

It takes the body a long time to switch to a new diet. But, if a person adjusts himself to a healthy lifestyle, gradually gets acquainted with its rules and diligently observes them, then the result will not be long in coming. It is important to learn that the body must receive food. Starving yourself is unacceptable, because it leads to unhealthy weight loss and is accompanied by complications.

Many are interested in the question: “Is it possible to eat in the evening? What is this ideal diet pp dinner for weight loss? We all know the phrase that dinner should be given to the enemy. But is it really so?

In our article you will find many simple pp recipes that will make your dinner easy, fast and delicious!

What to cook?

So, what can you eat for dinner when losing weight, what is the best way to satisfy your hunger in the evening? Firstly, in principle, eating in the evening is important and necessary. The body continues to be awake, which means that it needs additional calories and nutrients for normal functioning.

If you are losing weight, then follow the basic principles of a healthy diet in the evening:

• Eat fresh vegetables;
• In general, of course, you can eat a huge portion in the evening, but we still recommend choosing a small portion for dinner - so your digestion will not prevent you from falling asleep;
• Fruits, contrary to the common myth about losing weight, you can eat in the evening. Apples, oranges, mangoes - all this is acceptable in the evening diet;
• Seafood will help you recover after a hard day's work. They contain substances that relieve stress for the whole body;
• Before dinner, you can drink a glass of warm drinking water. This will prevent you from overeating at the table;
• Snacks are also allowed. A small portion of cottage cheese or nuts, a vegetable or fruit - all this can be eaten even late in the evening;
• Count calories. If you seriously do not get enough for the day, then it is allowed to eat something satisfying. For example, boiled chicken or salmon steak.

Many losing weight harass themselves with evening fasting. “Don’t eat after six” is a common mistake of all who are on a diet. Unfortunately, this approach does not always work, the body begins to resist, accumulates and deposits fat deposits "in reserve". So never fall into this fasting trap. A healthy dinner without excess sugar, fast food and soda should be among the habits of every person.

What is better not to eat in the evening when losing weight?

Consider what is better to refuse in the evening:

• Too many "heavy" carbohydrates: pasta, fried meat, french fries, etc.;
• Too much protein without a balance with fiber: boiled eggs, chicken, fish, bananas;
• Flour and sugar - buns, custards, milk chocolate.

Remember that in a small amount you can eat almost everything. It is better to drink green tea, water without gas. Give up packaged juices (except tomato or vegetable without salt) and soda.

Refusal of dinner: reviews and results

To better understand how a no-dinner diet can hurt, let's take a look at the reviews from those who have tried a diet that excludes eating in the evenings.

Lena, 19 years old:

“With a height of 163 centimeters, I weighed 72 kilograms. Decided to take care of myself. Of course, everyone has heard about the fact that for quick weight loss you do not need to eat after six in the evening. I began to make efforts on myself, stopped eating in the evening. At first it was very difficult, but then the body got used to it. At least that's how it seemed to me. At night I began to sleep badly, large circles appeared under my eyes in the morning. The body periodically ached, but at the same time, the kilograms left slowly, and the excess fat remained in place. After a month of fasting, one of the evenings I could not stand it and ran to the refrigerator at about one in the morning. I don't even remember how much I ate. But in the morning I was even worse. Breakdowns like this happen to me all the time. As a result, a friend advised me to contact a professional nutritionist. And she advised me not to lose weight, but to do intense physical activity. And only then did the results appear.”

Victoria, 40 years old.

“After a fairly late birth of a child - at 37 years old - I gained a lot. I wanted to get rid of 10 kilograms, so I stopped eating after six in the evening. Sometimes I allowed myself kefir or a bar of dark chocolate. But the body began to give up already in the second week. There was no strength for sports, but a wild desire to eat something arose every minute. She began to take out her anger on her husband and child. I choked on asparagus and lettuce, but I always felt hungry. Then I decided to abandon this “shock” technique in favor of fractional nutrition. And a year later she brought herself into shape.

Lidia Semyonovna, 55 years old.

“Due to being overweight, I developed diabetes. The doctor prescribed a strict diet. But I decided to lose weight at the same time. Refused food in the evenings. But this diet did not work. In the morning and afternoon I really wanted to eat, I began to eat everything indiscriminately. Therefore, problems with diabetes have intensified. I even had to go to the hospital. After my hospitalization, I returned to a normal healthy diet based on balance. Rejection of excess sugar has only benefited.

So, what foods can you eat in the evening while losing weight, and what to cook unusual and tasty for dinner with recipes?

After workout

What to eat with proper nutrition or diet after a workout in the evening? The main thing is to remember that there is no protein-carbohydrate window and you do not have to cram food like the last time. However, you can’t starve either: many people think that you shouldn’t eat carbohydrates in the evening, especially after a workout. But it's not.

In fact, the body needs not only to recover, but also to replenish the necessary supply of vitamins and minerals. Both proteins and carbohydrates are needed so that we can function normally. The main thing is portions and counting calories. If you have burned enough in a day, then you can afford a hearty and healthy dinner.

Foods to eat after a workout in the evening:

• Fruit curd.
• Buckwheat with vegetables and chicken.
• Fruit as a dessert.
• Salad of vegetables with cheese and tuna, seasoned with butter.
• Egg omelet with stewed vegetables.
• Some seafood.

Remember to replenish your fluid supply, it does not have to be three liters of water per day. The body itself tells us when it wants to drink, listen to it carefully.

Useful recipes for proper nutrition with photos

Now we will find out what they eat in the evening for dinner with proper nutrition:

low calorie protein

Let's talk about healthy snacks in the evening: what you can eat and cook low-calorie and protein for dinner with weight loss recipes:

Low-calorie, easy and quick option - omelet with cottage cheese:

Products:

• 5% cottage cheese - 100 gr.,
• 3 eggs,
• 10% cream (20-30 ml.),
• seasonings.

Mix eggs with cottage cheese. Whip the cream (just shake the package) to make the omelet fluffy! Add cream, herbs, salt, pepper and whatever else your heart desires to the egg-curd mixture. Beat the resulting mix well with a whisk or blender. Be sure to grease the pan with a napkin in oil: otherwise the omelet will not lag behind!

You can also bake this omelet and you can bake it on the stove under the lid, and in the oven.

Cottage cheese

Cottage cheese for weight loss - the first thing! Its undoubted advantages are that it is satisfying, cheap, affordable and, of course, infinitely variable. So, what can you eat with proper nutrition and weight loss for dinner:

Lazy oatmeal with cottage cheese

Ingredients:

• 200 gr. soft cottage cheese
• 20 ml. kefir
• 70 gr. oatmeal
• 30 gr. nuts

Cooking: mix all ingredients, refrigerate. Sprinkle with seeds and nuts before use, add fruit.

Casserole:

Ingredients:

• a pack of soft cottage cheese 5%,
• 1 egg
• 50 gr. oatmeal,
• spices.
• You can also make this dish sweet by using fruits (such as banana), frozen berries and sahzam.

Mix in a blender a pack of cottage cheese, an egg and 50 gr. oatmeal. Add spices to taste. Pour the mixture into silicone molds and bake in the oven for 15 minutes at a temperature of 180C, and then reduce the heat and sweat them for another 20 minutes.

Shrimps

In fact, seafood is the lowest calorie yet filling food for your weight loss dinner! Cooking them is a pleasure! Take 150 grams of fresh or frozen shrimp, mix with half a chopped avocado, 30 gr. with tofu or cheese, add cherry tomatoes and celery. Fill the dish with 2 tsp. olive oil, do not salt.

squids

Squid cut into thin strips. Mix soy sauce with mustard in a separate dish and put them there, let them simmer for 20 minutes. Then make dressing: mix dietary yogurt with a teaspoon of mustard, a clove of garlic (chopped) and a tablespoon of soy sauce. Put the squids in a frying pan and fry for five minutes. Then put the squid in a bowl and mix with the dressing.

Sauerkraut with chicken: boil the chicken, preferably the breast, add a little curry, salt. Then place the sauerkraut on a plate along with the chicken.

Hearty diet

Of course, the Wide Bone against hunger at any time of the day: what is better to eat when losing weight in order to be full:

Syrniki- there are a lot of recipes for diet cheesecakes,. A dish with prunes, with low-calorie sour cream, with a pureed mixture of avocado, red pepper with cheese and minced chicken is very useful.

Pasta with eggs

Ingredients:

• 2 boiled eggs
• 50 gr. pasta (meaning dry)
• 20 gr. cheese vegetables/greens

Cooking:

1. Boil the pasta as directed on the package.
2. While the pasta is cooking, crack all the eggs into a bowl. Add spices: salt, turmeric or ground black pepper.
3. Fresh herbs (you can use dill, green onions, parsley) are washed and dried. We chop finely. Add greens to eggs. With a whisk or a blender, beat the eggs with spices and herbs to get a homogeneous egg mass.
4. We shift the boiled pasta into a baking dish, the walls and bottom of which must be greased with vegetable oil. Pour pasta with prepared egg mixture. We put the form in the oven, which should be turned on in advance so that the temperature in it is about 200 degrees.
5. Bake pasta with egg for 10-15 minutes (egg mass should be completely seized).
6. While the pasta is hot, arrange it on plates and sprinkle with grated cheese. Bon Appetit!

Advice: Choose varieties of pasta that are low in calories. Pasta is best paired with vegetables. Hard varieties are very useful, which can be laid out in nests and added to the middle with a filling of tomato sauce or vegetables. This dish is quite satisfying, but with the right choice of ingredients, it is not at all dangerous for the figure.

Light and tasty

Salad

Delicious low calorie tuna salad

Ingredients for 1 serving:

• 70 gr. lettuce leaves;
• 70 gr. tuna in oil;
• 60 gr. tomatoes;
• 2-3 boiled quail eggs;
• 1-2 tbsp. l. balsamic vinegar.

with avocado

Ingredients:

1 medium avocado;

1 medium lemon;

40 gr. red onion;

3 pcs. large tomatoes;

1 st. l. vegetable oils;

100 gr. feta cheese;

30 gr. pitted olives;

150 gr. fresh lettuce.

1. We clean the avocado, cut it into two parts, take out the stone. We cut each of the halves into two more parts, and then into slices 4 mm thick and put them in a bowl.
2. Remove the peel from the lemon and rub it on a separate plate on a fine grater. The lemon itself is cut into two parts. Squeeze the juice from one part into the zest, and the second into the avocado. Mix everything carefully.
3. In a bowl with zest and juice, add spices and oil, salt and pepper.
4. We clean the onion and cut it into rings no more than 2 mm thick. We put it in a separate bowl, add a little vinegar, salt and leave it for 10 minutes in a cool place so that it marinates.
5. Chop the tomatoes and olives and add to the bowl with the avocado. Mix carefully.
6. We tear a fresh salad onto a beautiful plate with our hands, put tomatoes with avocados and olives on it. Pour the sauce over the vegetables, put the onions on top.
7. Top with diced cheese.

Vegetable with sour cream

Cut cucumbers, radishes, herbs, red peppers, celery. Mix with sauce: two tablespoons of sour cream with a spoonful of curry.

Fruit

Many believe that fruit in the evening is harmful, but this is a common myth. Meal time has nothing to do with your calorie count. However, one fruit salad in the evening you are unlikely to fill up. It's more of a nice after-dinner snack.

Recipe: Sliced ​​banana, apple, peach and mango. Add two tablespoons of sour cream and mix thoroughly.

Light soup puree will be a great dinner

Ingredients (per 1.5 l container):

• pumpkin 400 gr.
• zucchini 200 gr.
• 1 carrot
• coconut milk 200 ml or 2-3 tbsp. l. cream 10%
• ginger root

Cooking:

1. Cut, peel all vegetables, grate ginger on a fine grater. Put everything into a saucepan.
2. Cover vegetables completely with water. Add spices.
3. Cook over low heat for 25-30 minutes. Add milk, cream. Cook for 10 more minutes.

Smoothies

Today, a lot of smoothie fans believe that this option makes it easier to digest food in the evening. But for many, the drinking regimen in the evenings is not at all suitable, since smoothies are quite difficult to get enough of. This can provoke congestion, and this will reduce the entire diet to zero. Smoothies are good to drink as a snack or dessert. Fruit smoothies are suitable as a substitute for your favorite sweets, vegetable smoothies are for those who want a quick snack.

Smoothies are more suitable for breakfast:

15 options and ideas for the perfect

Various original options and examples of dinners with proper nutrition:

1. Cheese casserole
2. Cucumber salad with lemon and boiled chicken
3. Caesar salad"
4. Greek salad
5. Pasta with bolognese sauce
6. Chicken broth with croutons
7. vegetable broth
8. Rice with boiled fish
9. Buckwheat with goulash
10. Curd with dried fruits
11. Breast in avocado sauce with broccoli
12. Asparagus with salmon steak
13. Steamed fish with vegetables
14. Broccoli in sour cream sauce with stewed turkey
15. Canned beans in tomato paste with pieces of stewed beef.

Video

Recipe for a really tasty breast:

Conclusion

The main principle of losing weight is not to refuse dinner. Meals should be regular, especially if you do not go to bed at eight in the evening. Dinner doesn't have to be dietary. If during the day you keep track of calories, then for the evening you can leave yourself a dish with a calorie content of up to 600 kcal. Fractional meals in small portions are also useful, so evening snacks are quite acceptable. If you have any of your own recipes, ideas and comments, we invite you to leave comments.

• Do not overeat, but do not starve in the evening.
• Give up starchy foods and sweets in favor of healthy foods.
• Fast food is evil, but macaroni and cheese is perfectly acceptable.
• Instead of smoothies and kefir, choose a full dinner of meat and fish and a side dish.
• Do not deny yourself sweets, if you really want to. But choose sweets wisely.

“Eat breakfast yourself, share lunch with a friend, give dinner to the enemy” is a folk wisdom that many losing weight perceive as a direct guide to action. And they completely exclude dinner from the daily routine, hoping in this way to quickly part with the hated fat folds. However, doctors think differently: you need to have dinner without fail, the main thing is to approach the issue competently. Today we will tell you what is better to eat for dinner to lose weight, and share recipes for delicious low-calorie dishes.

Before plunging into the world of weight loss dinner recipes, let's discuss what the correct evening meal should be. In total, there are 7 main points that you must definitely consider if you plan to lose weight:

1. Dinner time. There are no universal numbers - for each of us this time is selected individually, since it completely depends on the specific daily routine. The main condition is that the last “reinforcement” should be no later than three, or better, four hours before going to bed. Simply put, if you go to bed at 12 at night, the “not a crumb after six” rule does not apply to you - feel free to have dinner at 8-9 pm and do not worry about your figure.
2. Physical activity after a meal. Even the most useful dinner for weight loss can be deposited on the sides if after it you “lie down” with a book on the sofa. This does not mean that you need to run a marathon after a meal - take a walk before bed, play with the children, do household chores. A little physical activity after a meal is the key to proper assimilation and digestion of food.
3. Forbidden products. Forget about grandma's dinners - fried potatoes and meat, pasta, cereals, store-bought sauces, bread, various sweets. The list of what is better to eat for dinner when losing weight does not include simple carbohydrates and starch.
4. Portion size. Dinner for weight loss with proper nutrition should be light, so you will have to forget about large portions. Put two palms together - this will be your standard portion for dinner. It turns out about 250 grams for girls and 350 for men. Moreover, from this seemingly large volume, protein occupies only a third, and two-thirds is allocated for vegetables or greens.
5. Calorie content. For dinner, you should eat a maximum of 20-25 percent of your daily calories. That is, up to about 400 kcal, if you need to maintain weight at the same level. For those who want to part with those extra centimeters on their sides and are looking for a low-calorie dinner for weight loss, the numbers are different - about 300-350 kcal.
6. Individual characteristics. Consider them - almost every one of us has a product that is poorly absorbed. For example, even if you really like beans or peas, but you feel that they are poorly digested in your body, you should not have dinner with them. The list of foods that are well digested include chicken eggs, low-fat cottage cheese, citrus fruits and non-starchy vegetables. To increase the speed of digestion, the product should be stewed, boiled or mashed.
7. Correct behaviour. We can tell you for a long time what you need to eat for dinner to lose weight, but HOW you eat it is equally important. Forget about dinners at the computer, in front of the TV or with a book in hand. Chew your food properly so it will be better absorbed. It is recommended to drink a glass of plain water 20 minutes before a meal. You should not drink coffee an hour before dinner and an hour after - the drink affects the adrenal glands, which slows down the process of digesting food.

What can you eat for dinner when losing weight: products

And now - about our little friends, useful products from which you can make the right dinner for weight loss. The list turns out to be impressive, so you definitely won’t be left without a tasty treat:

• Meat - exclusively low-fat: veal, chicken breast, rabbit, turkey.
• A variety of seafood - from crabs to shrimps and mussels.
• Fish - low-fat and medium fat: cod, trout, salmon, pike perch, tuna, perch - sea and river, pink salmon and so on.
• Fresh juicy vegetables: any cabbage, sweet peppers, cucumbers, radishes, tomatoes, any greens, onions of all kinds.
• Other vegetables stewed or baked in a slow cooker or oven without oil (or with a small amount): carrots, beets, eggplants, sweet corn, pumpkin, zucchini in all variations, any cabbage.
• Eggs in different versions: soft-boiled, hard-boiled, in the form of an omelet - with herbs, low-fat cottage cheese or cheese (for example, tofu or cheese).
• Dairy products, and better - sour-milk: kefir, unsweetened yogurt, yogurt, low-fat cottage cheese.
• Any fruits and berries, with the exception of bananas and grapes.
• Nuts - almonds and walnuts, but no more than 5-10 pieces.
• Mushrooms and whole grain bread - in small quantities, no more than 50-60 grams.
• Warm milk - provided that you use it separately from other products. Suitable for those who are looking for the easiest dinner for weight loss.

Now that you have a rough idea of ​​what is the best dinner to lose weight, let's move on to the most enjoyable part - recipes for low-calorie dishes for an evening meal.

Diet dinner for weight loss: recipes for healthy goodies

The first option for a dinner for weight loss is salads:

• Cabbage: chop white, red or Beijing cabbage, grate sweet carrots on a coarse grater. Cut the onion into small cubes and sauté in vegetable oil. Separately, prepare the seasoning: mix crushed garlic, red sweet and bitter peppers, soy sauce and ground cilantro (you can replace other herbs). All this must be added to a hot frying pan with onions and immediately removed from the heat. Then add the resulting mixture to the cabbage and pour the salad with lemon juice. And the question of what to eat for dinner when losing weight will disappear by itself!
• Greek: to prepare an excellent dietary dinner for weight loss, you need to mix Iceberg lettuce, diced cheese, olives, bell peppers and tomatoes, cherry tomatoes are better. This salad is dressed with oil or natural low-fat yogurt. Perhaps this is one of the most delicious options for dinner to lose weight.
• With squid: cut into strips a boiled egg, a couple of cucumbers, 100 grams of the indicated seafood and the same amount of seaweed, mix everything, season with olive oil.

Another option for a proper dinner for weight loss is meat recipes:

• Marinated veal: cut off a piece of meat a couple of centimeters thick, beat one side with a hammer, grease with vegetable oil on both sides, lightly sprinkle with red or black pepper and leave all this beauty for half an hour. Salt the meat is not worth it - it is better to sprinkle with lemon juice. You can cook as your heart desires - fry in a hot frying pan without oil, bake in the oven, use a slow cooker - your choice.
• Chicken cutlets: do not know what to eat for dinner to lose weight - take this dish into service! All you need is 200 grams of ordinary cabbage, chicken fillet in about the same volume, salt and spices to taste. Turn everything through a meat grinder, form cutlets and bake them in an oven heated to 200 degrees. By the way, these cutlets go well with a salad of cucumbers and tomatoes, seasoned with low-fat sour cream.

An approximate direction in the question of what to eat for dinner in order to lose weight, we have indicated to you. Experiment, create new dishes from healthy products and be sure to share your recipes with us!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Familiar to many evening zhor occurs due to improper eating behavior during the day, when instead of a full breakfast, lunch and snacks, you eat as you can.

Alas, if you do not follow the rules, a late “breakthrough” to the refrigerator is inevitable. How to rebuild your regime, and what should be the right dinner, I will try to tell in this article.

How to prevent evening zhor?

Rule number 1 - eat breakfast

Breakfast is the very first and most important meal of the day. It "starts" metabolic processes, including fat burning. Skipping breakfast slows down calorie consumption during the day, and you will eventually get better, but most importantly, there is a high risk of overeating in the evening, which, combined with a slow metabolism, will speed up the weight gain process.

Breakfast consisting of cereal made from sugar and cornmeal or a white bread sandwich with sausage is also not an option.

The right breakfast for losing weight is complex carbohydrates (cereals, whole grain bread with bran), fruits or dried fruits, yogurt, cottage cheese, boiled eggs or scrambled eggs.

Some healthy breakfast options:

1. 150 g of porridge on the water with apple slices, 1 boiled egg, unsweetened tea.
2. 150 g of low-fat cottage cheese with 50 g of dried fruits, 2 loaves of bread, tea.
3. Omelet from 1 egg, 1 protein and milk with a little vegetable oil, a tomato and a slice of bread, a drink.

Rule #2 - Eat lunch

If the right breakfast can still be prepared, because you wake up, after all, at home, but most people have to dine at work. There are not many options here - take food with you, eat what they give in the dining room, or eat in a cafe or restaurant.

It is best to cook something dietary at home and take a so-called lunch box with you. In principle, if you take a vegetable salad and steamed fish with you, they will not spoil in a few hours without a refrigerator. I do this, because the canteen of the institution where I work now does not please with dietary dishes ...

Sometimes, when there is no time (or reluctance) to cook, I take fitness bread with cheese, a couple of apples and yogurt with me. This ration is enough for me for a day. Grain bread without yeast or fitness bread, fruits and sour milk often save me from “starvation” at work, without consequences for the figure, and there are plenty of useful substances in them. I advise you to do the same. A busy schedule or time pressure at work is not at all a reason to skip snacks or eat everything “that is not nailed down”!

In restaurants, canteens or cafes, choose the simplest dishes - steamed vegetables, baked or stewed meat, cereals and drinks without sugar.

Start your lunch with a salad or just chopped vegetables.

Then the soup - preferably a light vegetable or broth.

The main dish is lean protein foods and cereals or boiled potatoes for a side dish.

Rule number 3 - if it's far from dinner, have a snack

After 2 - 2.5 hours after eating, you can have a snack if the next full meal is still far away. A snack is 1 fruit plus a piece of cheese, yogurt with bread, a handful of nuts and dried fruits, sour-milk drinks or sugar-free curds. Such snacks will help you live safely until dinner, leaving no insane feeling of hunger.

Rule number 4 - eat light and satisfying dinner

The main thing to understand is that dinner is not the reason for the formation of fat in your body. Moreover, the right dinner can even make you slimmer, help you fall asleep easier and wake up with ease.

Dinner should be approximately 15-20% of the daily energy requirement. Ideally, it should consist of light protein foods (seafood, fish, cottage cheese, low-fat cheese or other dairy products), stewed vegetables, and a minimum amount of fat.

An option for a proper light dinner can be a baked apple and a glass of kefir or a little cottage cheese, plus green tea, a good dinner for losing weight - green or just scrambled eggs with vegetables.

This should be enough if you followed my recommendations during the day, ate properly and went to bed two hours after a light dinner.

Hearty and light dinner

But what if you could not have a normal lunch (this is an exception, not a variant of the norm!) And go to bed late? In this case, a dinner of fish and stewed vegetables should be supplemented with complex carbohydrates - a slice of bread, a small amount of rice, and after a couple of hours, drink a glass of kefir or another low-fat sour-milk drink without sugar.

Fish and cottage cheese are wonderful "evening" sources of protein. Supplement them with vegetables, complex carbohydrates, then your dinner will be healthy, satisfying, but not “heavy”. You can even cook yourself delicious pasta with vegetables (pasta, of course, without oil and a little).

If you eat 4-5 or even 6 times a day, but in small portions, you will be able to avoid bouts of evening hunger and provide your body with all the nutrients and nutrients it needs. And forget about the habit of eating in a hurry - it takes about 20 minutes for the brain to understand that the body is full, so pausing during dinner will be very helpful.

How and when to have dinner

It is better to have dinner in good company, but not in front of the TV or with a newspaper in front of your eyes. So you eat less. After all, it is always more difficult to overeat when someone other than the TV is watching you. The situation should not excite your excessive appetite, use light-colored dishes, you can also turn on calm music.

It is better to have dinner no later than two to three hours before bedtime, so that food does not interfere with normal sleep, and sleep does not interfere with proper digestion. Before going to bed, you can drink a glass of low-fat sour-milk drink.



Proper diet- one of the main components of a healthy lifestyle. Especially acute is the issue with the correct choice of evening meal. "What's for dinner? When to have dinner? ”- these and other questions related to dinner are the most discussed on the Internet. We will try to answer them concisely.

Breakfast

Nutritionists recommend making any cereal porridge as the main breakfast dish, the fiber of which helps to remove toxins from the body and absorb fats. . Cereals are a pantry of useful carbohydrates, B vitamins (affects the nervous system) and vitamin E, which is responsible for slowing down the aging process.

You should not have breakfast with advertised "breakfasts" such as muesli, chocolate and glaze cereals - despite the content of valuable vitamins and minerals, these breakfasts contain a lot of sugar and are high in calories. It is for this reason that it is better to eat porridge.

Dinner

Long breaks between meals are harmful, and eating too much at night is harmful. This means that about 35-45% of calories a person should eat between breakfast and dinner. Not everyone can afford to eat a little every 1.5-2 hours, so the best option is.

Lunch time should be about 4-5 hours after breakfast and about 4-5 hours before dinner.

The main dish of the dinner is the "hot first" (borscht, cabbage soup, soup). First, it promotes digestion. Secondly, it creates a feeling of satiety, but does not overload the stomach.

You should not eat dessert during the day, a high-calorie lunch contributes to a feeling of fatigue and drives you into an afternoon nap (the initial burst of energy from an increase in glucose levels quickly passes, and as soon as the level begins to return to normal, lethargy occurs and begins to fall asleep).

afternoon tea

An afternoon snack is simply necessary in case of a too long working day, if due to circumstances it is difficult to organize an interval between breakfast and dinner of 9-11 hours.

The main task of the “daytime snack” menu is to avoid acute hunger attacks.

You need to eat about 2-3 hours after dinner.

Calcium-rich unsweetened fermented milk products (yogurt, curdled milk, cottage cheese) are ideal for a “daytime snack”. For a greater preventive effect of a “snack”, you should have an afternoon snack slowly, eat with a teaspoon, and drink liquid foods in small sips.

Dinner

Full rest and sleep is simply impossible in a hungry state. In addition, at night, a number of hormones are produced that are necessary for the normal functioning of a person (restoration of the skin, muscles, bones, hair).

For dinner should be easily digestible:

• fresh vegetable salad, vegetable stew;
• some boiled meat or fish;
• weak and not very sweet.

The abuse of foods high in fat can cause serious disruptions in the physiological clock of the body responsible for the processes of sleep and wakefulness - it is always difficult to fall asleep after eating fatty foods.

Proper nutrition for dinner

All dietitians and gastroenterologists unequivocally state that you should never refuse dinner. Even if you can't arrange your last meal 3 hours before bed, it's still better to have a light snack than to go to bed hungry.

The main thing is to follow the basic rules of nutrition:

Dinner for sweet tooth

Most often, the desire for sweets occurs in those who have a lack of complex carbohydrates in their diet. Therefore, it is imperative to include foods high in starch and fiber (beans, buckwheat, bran bread, vegetables).

It is desirable that fresh vegetables make up at least 60% of the volume of the sweet tooth dinner - they will help prevent spikes in blood sugar levels and a person should not be drawn to an extra cake or chocolate bar before going to bed.

All basic sweets (that is, chocolate, sweets, cakes, pastries) should be eaten approximately 6-7 hours before bedtime.

It is necessary to replace white sugar with the “right” sweets:

• Honey, which contains many useful minerals, organic acids and vitamins. In addition to being sweet, it is a good prophylactic against colds.
• For sweet pastries, use cane sugar, which is rich in magnesium, iron, calcium, phosphorus, and potassium.
• If it is impossible to endure, it is better to have a snack with fruits or berries.

For seafood and porridge lovers

Crabs, lobsters, shrimp, squids, octopuses boiled with minimal spices contain the protein of delicious sea meat, which is almost 4 times less caloric than any protein of any other meat, therefore it is easily digested and absorbed; saturated with polyunsaturated acids, which favorably affect the functioning of the cardiovascular system.

Those who lose weight should follow a few simple rules:

• Rule 1 Include in the category of "taboo" evening consumption the content of simple carbohydrates and starch products (dumplings, rice, potatoes and others), minimizing the amount of bread as much as possible;
• Rule 2 Boiled, stewed and mashed foods significantly increase the speed of digestion. Quickly digested, low-fat cottage cheese, citrus fruits,;
• Rule 3 Dinner should in no case exceed 1/4 of the daily norm for supporters of fractional nutrition and 1/3 for three meals a day. To put it simply, dinner should be something like lunch with half portions and rule 1;
• Rule 4 If light physical activity after dinner is simply beneficial for everyone, this should be the rule for losing weight.

Salads for dinner

Light salad- a dish that satisfies hunger and at the same time creates a feeling of lightness and harmony in the body. On the Internet and in cookbooks, you can find a huge number of recipes for light salads. Here are some of them for cooking at home.

Fish salad with beets:

Chicken Salad:

Salad with rice and pickled pink salmon:

Evening salad with potatoes:

Dinner for adults

It is not necessary to assume that adults can do without dinner - sleeping on an empty stomach is harmful to the stomach itself, the nervous system and the entire human body as a whole.

An adult's dinner should be full, but light. Nutritionists recommend using mainly the “second” dish as dinner, but the products included in it should be easily digestible so that the stomach can digest them before bedtime.

That is why pork and beef, legumes (with the exception of beans), fried, fatty, spicy sauces and seasonings should be excluded from the evening diet. You should not drink coffee, cocoa and strong tea in the evening - you can have a little sweetened weak tea, fruit drinks, compote, kefir, ryazhenka.

Dinner for children

The children's daily diet is significantly different from the diet, so dinner for children should be given a little more attention. Unlike an adult, it is difficult for an actively growing 6-10-year-old child to explain the principles of proper nutrition - adults should follow this.

Briefly about the basic rules of a proper children's dinner:

Dinner for pregnant women

Despite the fact that pregnant women have to eat "for two", their dinner diet should not be very different from the diet of any other adult woman - you still cannot overeat.

But there are some organizational moments that a pregnant woman can afford - 15–20 minutes after the main dinner, drink a cup of green tea without sugar, hibiscus or rosehip broth.

If before going to bed there is a feeling of hunger, be sure to drink a glass of kefir with dryers or eat 125-150 g of yogurt or a sweet apple before going to bed.

What to eat for dinner to lose weight?

As a guide, you can take the following formulas for the perfect dinner for those who want to lose weight:

• Regular dinner:
  • A piece of lean boiled meat of fish (seafood) or poultry, not exceeding in thickness and size the size of one's own palm without fingers;
  • 2 "cams" of fresh or boiled vegetables;
  • no more than 1.5 tablespoons of vegetable oil for those involved in sports and those who constantly work physically hard, and no more than 1 teaspoon for everyone else.
• "Milk" option:
  • 1 "cam" low-fat cottage cheese;
  • 2 "cams" of fruits or berries.

protein dinner

Some of the most common options for the right protein dinner for those who want to lose weight:

• Milk omelet with fresh tomatoes.
• Grilled chicken fillet with fresh vegetable salad.
• Steam with vegetable garnish.
• Seafood with vegetables and boiled rice.

Dinner after workout

After intense evening sports training or a physically hard working day, the body also needs proteins.

As a guideline for a proper sports dinner, you can alternate between the following options:

Easy dinner for weight loss

Adhering to the correct principles of nutrition for weight loss, you can focus on the following options for a basic light dinner:

• steamed lean fillet with a small amount of steam rice and a medium portion of any vegetable salad seasoned with a small amount of vegetable oil;
• a small piece of boiled rabbit meat with a medium portion of lightly salted fresh tomato salad;
• scrambled eggs with low-fat cheese;
• fish meatballs steamed with mashed potatoes (fill the mashed potatoes not with mrlok, but with kefir - do not add oil);
• unsweetened pumpkin puree soup seasoned with a small amount of vegetable oil.

How many calories are there for dinner?

If we talk about the calorie content of dinner for adults, then you should focus on the following indicators:

• for those who want to lose weight, the calorie content of dinner should be:
  • for a woman portion 250-300 g- 70-80 g of protein + 180-220 g of vegetables (250-275 kcal);
  • for men 350-400 g- 100-125 g of protein + a little more than 250 g of vegetables (325-350 kcal).
• for adults involved in sports:
  • for women portion 300-350 g- 80-100 g of protein + 220-250 g of vegetables (about 300 kcal);
  • for men portion 400-450 g- 125-150 g of protein + 275-300 g of vegetables (about 400 kcal).

The main principles of a proper dinner

What foods can you eat for dinner?

We bring to your attention 7 main products that nutritionists advise for dinner:

• Chicken meat or fish. In addition to low fat content and easily digestible protein, fish and chicken meat contains tryptophan, a substance that calms the nervous system.
• . It is rich in complex carbohydrates useful for the human body and at the same time is one of the lowest calorie foods.
• Low-fat (up to 5%) cottage cheese. An excellent source of protein and calcium, which has a beneficial effect on the nervous system.
• Kefir. Normalizing digestion and at the same time satisfying hunger product.
• green vegetables- a source of minerals that strengthen the immune system, and vitamins.
• Unsweetened apples. Delicious source of iron, which is necessary for the restoration of blood cells.
• Seafood(with the exception of shrimp and crabs) - an exquisite source of protein that affects the formation of hormones.

What foods should not be eaten for dinner?

Nutritionists advise not only to limit, but to impose a strict taboo on eating after 17:00 such “heavy” foods for digestion, such as:

• Sweet treat. From it, first quickly raises, and then sharply drops the level of sugar in the blood. As a result, a person constantly has a feeling of hunger.
• Red meat, smoked meats and sausage. First of all, we are talking about fried red meat, although it is also better not to eat baked or boiled meat in the evening. There is a lot of tyrosine in red meat and smoked meats, which is responsible for increasing the level of adrenaline - until it returns to normal, it will be difficult for a person to fall asleep. In addition, almost all smoked meats are very fatty.
• Rice and other starchy cereals, as well as chocolate. Starch and sugar are fast carbohydrates that are harmful to the body in the evening diet. In addition, nothing good comes from eating caffeinated chocolate shortly before bedtime either.
• Nuts. One argument is enough - in a small handful of nuts there are about 600 kcal ...
• Horseradish and mustard. These are very sharp and hard to process components, which should not be abused during the day, and in the evening they are a potential threat of disruption of the gastrointestinal tract, usually manifested in the form of heartburn.
• Fast food and any other fatty food- this is, at a minimum, heaviness in the stomach and restless sleep.

Diet dinner recipes

There are a lot of recipes for the right dinner. Here are just a small part of them.

Soups

cabbage soup

Ingredients:

Recipe:

• Finely chop and pour 3 liters of water into 3 small onions, 2 fresh medium tomatoes, 1/3 of a medium head of cabbage, 1 bell pepper and a small bunch of celery.
• Cook for 10 minutes over high heat.
• Then salt.
• Add some soy sauce.
• Reduce heat to medium and cook for another 10 minutes.

Soup with rice and fresh cabbage

Ingredients:

Recipe:

• Pour 2 cups of rice with 1.5 liters of water and put on fire.
• When the rice is about half ready, add fresh sea fish cut into large pieces and cook until the fish and rice are ready.
• A couple of minutes before readiness (determined approximately), add 150 g of fresh seaweed and finely chopped onion (half a medium onion).
• We are waiting for the soup to boil again, gently stirring, pour in 1 beaten egg and turn off the heat.
• Let the soup brew for 10 minutes.

Omelette

with carrots

Ingredients:

Recipe:

• Boil, peel and grate 600 g of carrots on a fine grater.
• Beat 4 eggs, add carrot puree, 400 ml of milk, 2 tablespoons of flour and orange juice.
• Salt to taste.
• All this is thoroughly mixed into a homogeneous mass.
• Pour it into the mold.
• Bake until fully cooked in the oven.

With cauliflower

Ingredients:

Recipe:

• Boil 200 g of cauliflower constellation in salted water.
• Finely chop 5 medium sized tomatoes.
• Put boiled cabbage on a heated and well-greased frying pan with vegetable oil.
• Put and evenly level the tomatoes on top, add a little salt and put on medium heat to simmer for 5 minutes.
• While the vegetables are stewing, beat 6 eggs and mix with 200 ml of milk, and also rub 50 g of hard cheese on a fine grater.
• Pour the egg-milk mass onto the stewed vegetables, sprinkle with grated cheese and again put on fire until fully cooked.

Kashi

Porridge with vegetables

Ingredients:

Recipe:

• Grate 2 peeled large carrots on a medium grater and simmer it for 15-20 minutes over medium heat in 3-5 tablespoons of vegetable oil.
• Take 2 medium sized bell peppers and remove the seeds.
• Coarsely chop the pepper and 1 kg of tomato, pass the pepper, stewed carrots and tomatoes through a meat grinder.
• Adding a large clove of garlic grated on a fine grater to the resulting "minced meat", put everything on a medium fire for 10 minutes to stew.
• Separately, cook until half cooked 1 cup of rice - the rice should boil for about 6-7 minutes.
• Drain the water and add the rice to the stewed "minced meat" and stirring regularly so as not to burn, simmer everything for about 25-30 minutes over low heat.
• After removing from heat, let the dish brew for 15-20 minutes and can be served.

Buckwheat

Ingredients:

Recipe:

• Sort 200 g of buckwheat, rinse in running water and cook until half cooked.
• Finely chop and fry 300 mushrooms.
• Lightly fry finely chopped onion (1 medium size onion).
• Put the ingredients in a baking dish in the following order - a layer of semi-finished buckwheat / a layer of fried onions / a layer of semi-finished buckwheat / close everything on top with mushrooms.
• In this form, put in the oven and bring to full readiness.

Eggs

Is it possible to have cottage cheese, fruits, cabbage, fish and beans for dinner?

Many people wonder about the usefulness of eating some specific foods in the evening:

main conclusion- Dinner is not only necessary, but also vital. Compliance with the elementary rules described in the article will allow not only not to feel hungry, but also to avoid health problems (fullness, unhealthy sleep).