The familiar to many evening gorges arises from 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 the right dinner should be, I will try to tell you in this article.

How to prevent evening zhor?

Rule # 1 - have 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 expenditure during the day, and as a result you will gain weight, but most importantly, there is a high risk of overeating in the evening, which, combined with a slow metabolism, will speed up the process of weight gain.

A breakfast of cereals made from sugar and cornmeal or a white bread sandwich with sausage is not an option either.

The right breakfast for those who are losing weight is complex carbohydrates (cereals, whole grain bread with bran), fruits or dried fruits, yoghurts, curds, boiled eggs or an omelet.

Several options for the right breakfast:

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

Rule # 2 - have lunch

If the right breakfast can still be prepared, after all, you wake up at home, but most have lunch at work. There are not many options here - take food with you, eat what is given 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. Basically, if you take a vegetable salad and steamed fish with you, they won't go bad in a few hours without a refrigerator. I do just that, because the cafeteria of the institution where I work now does not please with diet meals ...

Sometimes, when I have no time to cook (or don't feel like it), I take with me fitness bread with cheese, a couple of apples and yogurt. 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"!

In restaurants, canteens or cafes, choose the most basic dishes - steamed vegetables, baked or stewed meat, cereals and sugar-free drinks.

Start your lunch with salad or simply chopped vegetables.

Then soup - better a light vegetable or broth.

The main dish is low-fat protein products and cereals or boiled potatoes for a side dish.

Rule # 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 slice of cheese, yogurt with bread, a handful of nuts and dried fruits, sour milk drinks or cottage cheese without sugar. These snacks will help you make it through to dinner without leaving you crazily hungry.

Rule # 4 - eat light and hearty 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 more easily.

Dinner should account for approximately 15-20% of your daily energy requirement. Ideally, it should consist of light protein products (seafood, fish, cottage cheese, low-fat cheese or other fermented milk products), stewed vegetables, and a minimum amount of fat.

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 can be a variant of the right light dinner.

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

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 excellent evening protein sources. Supplement them with vegetables, complex carbohydrates, then your dinner will be healthy, hearty, but not "heavy". You can even make yourself some delicious pasta with vegetables (pasta, naturally 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 attacks 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 the brain about 20 minutes to realize that the body is full, so pauses during dinner will be very useful.

How and when to eat properly

It is better to have dinner in good company, but not in front of the TV or with the newspaper in front of your eyes. This way you will eat less. After all, overeating is always more difficult when someone other than TV is watching you. The decor should not whet your excessive appetite, use dishes of light shades, 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 - full digestion. Before going to bed, you can drink a glass of low-fat fermented milk drink.

When you are on a weight loss diet, the hardest part is organizing your meals in a way that is both beneficial and delicious. Often, appetite appears in the evening, and a hearty dinner can negatively affect your figure, what should you do?

Today we will tell you how to properly organize your evening meal while losing weight, you will find out what dietary dishes are for dinner that are very tasty and you can whip them up. Some recipes include photos of ready meals.

Dinner meal rules

Many women seeking weight have heard about not eating after six. However, not everyone succeeds in observing this rule. Healthy and tasty breakfast is not always successful, have lunch on time and even more so have dinner before six. As a result, sometimes you have to sacrifice your dream of losing weight and go to fast food.

But you can do it differently: prepare light and tasty dietary dinners for yourself in a hurry. They are eaten up to 4 hours before bedtime, and anyone can cook them.

According to any diet, dinner should be the least high-calorie meal of the day. He should include natural proteins and carbohydrates and make up 45 percent of the daily diet. You can quickly cook a light dinner, after which you will fall asleep better and will not feel hungry at night.

Nutritionists have developed a number of rules that relate to the reception of dinner for weight loss:

What is possible in the evening and what is not

If you wish prepare a dietary and low-calorie dinner, then it may consist of the following products:

All diet recipes are best studied based on the listed products.

It is worth giving up the following in the evening:

• soda;
• packaged juices;
• ready-made seasonings;
• instant products;
• mayonnaise;
• white bread;
• smoked meats;
• fruit yoghurts;
• white rice;
• sweet;
• salty;
• fatty dairy products.

Rules for drawing up a diet and menu

Now a very common diet for weight loss "supper minus". She implies that after 6 only liquid products are allowed, and during the day you can not eat anything fatty and sweet. However, nutritionists noted its harmfulness and ineffectiveness for the following reasons:

• unbalanced diet. If a person does not eat carbohydrates and fats and at the same time practically does not eat dinner, then this can lead to hormonal disruptions and disruptions in the body;
• gradually, with such a diet, performance decreases, hemoglobin decreases, the number of neuroses increases;
• when fasting stops, weight will gain even faster.

Light dinner

Therefore, the best diet would be to cut back on food and calories in the evening.

Diet dinner for weight loss: recipes

We bring to your attention recipes for light and delicious dietary dishes that can be whipped up or a little slower. Some recipes are provided with a photo of the finished dish. Let's start with easy and quick meals:

Weight Loss Diet Dinner Recipes

Below we present to your attention recipes for easy and delicious diet dinnersthat will appeal to all family members:

• salmon supper - simmer 200 g of fish without oil in a saucepan. Drizzle fresh lemon juice over the finished fillet and add chopped parsley. Serve any vegetables other than potatoes as a side dish. Alternatively - a stew based on beans, carrots, onions and herbs;
• protein dinner for losing weight, and not only - take a small piece of dietary meat, and a little sprinkle it with salt and pepper. If desired, stick pieces of garlic into it, then send the meat to the grill. As a side dish, a fresh vegetable salad with a minimum amount of oil or green peas (fresh or canned) is suitable;
• cottage cheese supper for those who want to achieve quick and noticeable weight loss results. You can mix cottage cheese with anything, represents such an option - chop the greens in large quantities and combine with the cottage cheese, then finely chop the tomato and also add to the resulting mass. At the end, add a little salt and pepper. On the basis of the finished mass, you can make sandwiches with black bread;
• light dietary dinner with chicken breast and vegetables - less often chicken breast into small pieces and soak in soy sauce for 10 minutes, then season with salt. Then the chicken is boiled. At the same time, broccoli, potatoes and zucchini are steamed. At the end they are sprinkled with soy sauce and olive oil;
• and this recipe is great for those who want to lose weight, but at the same time want to please themselves with something sweet - cut the core in the apple and pour in a couple of tablespoons of honey, a spoonful of cottage cheese, walnuts or raisins. Bake the apple in the oven for about 45 minutes.

Excellent okroshka will be a low-calorie dinner in hot weathercooked with kefir. To prepare it, you will need the following ingredients:

• boiled chicken fillet in the amount of 50 grams;
• five radishes;
• two cucumbers;
• one egg;
• 100 g boiled cauliflower;
• low-fat kefir;
• garlic, green onions and green leaves.

Diet okroshka is prepared simply: cut the chicken into cubes, and the vegetables into circles. Fill them with kefir, salt and mix everything. You can add boiled potatoes for taste and a tomato, but this dish is no longer suitable for dinner.

And the last recipe that will appeal to seafood lovers... It's about preparing sea tongues. For the dish we will need:

• a kilogram of sea languages;
• one bow;
• 150 ml of wine;
• 150 g butter;
• egg;
• 0.5 cups of cream;
• pepper and salt.

This dish is prepared as follows:

• oil a baking dish and sprinkle with onions;
• salt and pepper the tongues and put in a mold, sprinkle them on top with the remaining onions and oil, pour over with wine;
• cover the form with foil, put in a preheated oven for half an hour;
• take out the dish and drain the liquid;
• pour the drained liquid into a frying pan, combine with a beaten egg and cream, pour the tongues with the finished mixture, bake them for about 5 minutes more.

Key principles of good nutrition throughout the day

So that you see the long-awaited effect of losing weight as quickly as possible, and your health does not suffer, it is very important to build a correct diet. As known, dinner should be light, but breakfast and lunch are more satisfying. When compiling a daily menu, the following should be considered:

• favorite delicious foods can be consumed in the morning;
• breakfast, lunch and dinner should be balanced;
• reduce the total calorie content of your diet;
• reduce the amount of fat, salt and sugar consumed;
• the break between meals should be about 4 hours;
• choose only delicious foods, in your opinion, for dietary nutrition.

It is very important that you eat not only what you need, but also what you might like. For example, one or another dish can be consumed in smaller quantities, and you can try to replace flour, sweet and pastries with seasonal fruits.

Nutritionists advise you to listen to your biorhythms when drawing up a menu. It is recommended to take the first breakfast one hour after sleep, and the second one a couple of hours later. It is recommended to eat lunch after the same time, and dinner - closer to 6 pm or even later. Such a diet will speed up metabolism and reduce a person's appetite.

Eat right and tasty, choose recipes for the dishes you like and treat yourself to them in the evening. For sure many of them will be much better than "heavier" foodsthat you used before.

All women know that you cannot have dinner after six in the evening. What if you show up at home only after six? Is it really hungry to stay or eat something light. What can you eat for dinner and not harm the figure. The topic of losing weight is not leaving TV screens. Nutritional advice is very contradictory and categorical. According to their statements, the opinion is created that if you regularly skip dinner, then the issue of excess weight and health will be resolved. However, doctors say the opposite. Who is right?
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What motivates such a ban?

Usually, this ban on dinner after 6 pm is motivated by the fact that all calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that overweight problems begin when there is a constant intake of calories more than they are able to spend.

Losing weight mistakes

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

People who limit themselves to a cup of coffee for breakfast are very rash. Of course, they will invigorate, but they will cause significant harm to their poor stomach.

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

What can you eat for dinner?

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

Useful combinations

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

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

Advice for those who are struggling for slimness: eat slowly, without being distracted by TV or talking at the table, chewing food thoroughly. Get yourself plates of black or blue, use natural herbs and spices. Season salads with yogurt, olive oil or low-fat sour cream. You can drink herbal tea with honey instead of sweet.

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

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All specialists in the field of nutrition, when describing nutritional schemes for body shaping, clarify that in the evening you need to load digestion to a minimum. However, not everyone explains what you can eat for dinner on a diet so that you don't want prohibited foods closer to night and the body is full. What foods will not contribute to weight gain, and how to eat well in the evening?

What is weight loss

Reducing the calorie intake of the diet to almost zero, eating greens and drinking kefir is the way to erosive changes in the gastrointestinal tract mucosa, but not body shaping, although the weight can go away, but only water will be lost. Proper weight loss is the burning of fat reserves, i.e. impact on body quality depending on nutritional quality. It is carried out by reducing the number of calories that a person must consume, but within reasonable limits. It is not worth giving food to the enemy in the evening, as the proverb goes - the damage is too great for digestion: you just need to find out what kind of supper it is for those who are losing weight.

What to eat for dinner to lose weight

Food can help burn body fat if it has so-called. "Zero" calorie content. This concept does not mean literal 0 kcal, but the prevalence of the amount of effort that the body will make to process it and obtain energy over the number of calories it contains. These foods can help you lose weight, but not only should you eat them for dinner to lose weight. The evening meal, according to doctors, must include very nutritious foods, but low in calories. These are mainly light proteins, but they are not always useful.

Dinner with a proper diet for weight loss should include one of the following foods:

• greens (fiber and low calorie content);
• vegetables (especially cruciferous, i.e. cabbage), preferably fresh;
• spices (accelerate metabolic processes).

The main principles of a proper dinner

Breakfast and lunch raise significantly fewer questions than an evening meal, since nutritionists vied with each other - you should not load the body before going to bed. To dig a little deeper and try to form an approximate filling of the plate with food, the main principles sound like this:

• Try to eat 25-30% of the daily calorie intake in the evening.
• If possible, make 2 dinners - the last one will be 3 hours before bedtime, will be less than 10% of the daily calorie content of the menu and will be represented mainly by a fermented milk group of drinks (fermented baked milk, kefir, sourdough).
• The right dinner for weight loss is a reduced proportion of carbohydrates (simple to completely exclude) and the absence of foods with a high GI.
• Don't eat potatoes for dinner, nor should you eat boiled beets and carrots in the evening if you're hoping to lose weight.
• Fruit, if you really want to, take green (or citrus), because the rest, when consumed for dinner, will interfere with weight loss.
• Do not overeat - the portion should saturate you, but not until you want to lie down and not move: imagine that after dinner you still need to jump. Can you? If the answer is yes, everything is fine.
• Do not mix cereals with protein at dinner (i.e. cook meat with herbs, not rice).
• If you have to drink alcohol, then only dry wine.
• The maximum serving of animal protein is 100 grams.
• Avoid sweets for dinner, sources of caffeine, fatty / smoked meats.

What foods can you eat in the evening

This issue is of particular relevance for people attending events after work: it is difficult to completely refuse food here, it may look disrespectful, so you have to urgently decide which of the proposed will harm the figure to a lesser extent. For such a situation, nutritionists are advised to give preference to red wine and hard cheese. The ideal variant is Parmesan and its "relatives", ie species that have a long exposure (from a year): they have low fat content, few carbohydrates.

As a classic dinner in the evening, you can eat foods that are low in calories and fat:

• boiled eggs (use without yolk);
• seafood;
• low-fat fish - mackerel, pollock, flounder;
• poultry meat;
• herbal teas;
• vegetables (preference for zucchini, cabbage, celery, pumpkin);
• legumes;
• hard cheese, or Tofu;
• kiwi, apples, dried apricots, pineapple, prunes;
• fermented milk products;
• you can have some honey;
• homemade vegetable / fruit juices (i.e. no additives);
• nuts and seeds are allowed in minimal portions for dinner - they have a high calorie content, but they are very satisfying.

Dinner options

The choice of products for preparing an evening meal is completely determined by whether you will have a load today, or already had it, or you lead an absolutely sedentary lifestyle. You will have to decide what you can eat with an eye to the calories already eaten, and even after answering the question, when will you go to bed. Universal dinner options, according to a number of nutritionists, are as follows:

• Curd casserole (only egg white + low-fat cottage cheese, it is allowed to add a little sour berries) and natural yogurt.
• A portion of kefir or ryazhenka (up to 500 ml is possible), but it is better to leave this option for the 2nd dinner, which is closer to sleep.
• Smoothies (preferably vegetable, because fruits have a higher percentage of sugars that are dangerous for weight loss).
• Fish and seafood cooked without additional fats - you can bake, stew, boil, but not fry. Juices, wine, soy sauce are suitable for the marinade.
• Stewed mushrooms.
• Turkey / chicken cutlets or meatballs that have been baked in the oven or cooked in a double boiler.
• An omelet, but with a minimum of yolks or without them, supplemented with vegetables.
• Boiled chickpeas or lentils with stewed tomatoes, zucchini and a bunch of greens.

Protein

Nutritionists are ready to advise this option of evening food only to people who have physical activity during the day. Then the protein will go to the structure of the muscles, and not be processed into fats, making it difficult to lose weight. However, there are certain reservations here: a healthy protein dinner is a small (!) Portion of boiled or steamed poultry, or fish (the norm is up to 100 grams), and lettuce, dill or another type of greens. You can take a cucumber if you don't like animal protein without plant foods.

Light weight loss supper

You are not exposed to physical stress, do you work in the office, do not take walks, and do you go to bed early? A delicious light dinner for weight loss in your case will exclude meat, because it will not be digested and will poison the body, but fish (low-fat species) can. Suitable for dinner and seafood. A serving of this protein should be about 50 g, and vegetables will take the rest of the plate. An alternative to losing weight can be an omelet (if you do not appreciate sea inhabitants), but always with plant products.

Dinner after training

The main requirement for post-exercise nutrition, if you are aiming to lose weight by burning fat, is to create a "window" between it and food. Dinner after exercise for weight loss should be carried out after 1.5 hours so that the newly eaten calories do not go to replenish energy. Protein becomes the center of your plate, so here all options for meat or fish compositions, seafood, curd dishes are allowed, but without fats. It is desirable that all foods are low in calories, i.e. at 150-200 kcal, no more, and was not accompanied by cereals.

Diet Dinner Recipes

You cannot understand how to form a food set in the evening, so that it comes out healthy, but tasty, and go to bed without feeling hungry? Take advantage of these diet recipes that appeal to the simplicity and low calorie content of cooked foods. The basis of these options for the evening plate are eggs, which are a must-have on the menu, and cereals - buckwheat and rice.

Omelet

• Cooking time: 7 minutes.
• Servings Per Container: 1 person.
• Calorie content: 104 kcal.
• Purpose: for dinner.
• Kitchen: home.

If you don’t recognize meat and fish in the evening, but without them you don’t know what you can eat for dinner while losing weight, so that you don’t have a desire to eat something harmful after, try a light omelet. You can cook it in a frying pan, but it should have a non-stick coating, or in the oven, but this will increase the baking time. An omelet for dinner exists in 2 variations: in milk (it is desirable that lactose is contained in a minimum amount, it interferes with weight loss), or in water. For flavor and nutritional value, add herbs or vegetables. You can throw in a couple of grams of hard cheese.

Ingredients:

• egg whites - 3 pcs.;
• 1.8% low-lactose milk - 50 ml;
• spinach - 100 g;
• tomatoes - 100 g.

Cooking method:

1. Chop the washed spinach, cut the tomatoes into slices.
2. Put in a hot frying pan, pour over the whipped whites with milk.
3. Putting the lid on top, wait until the surface of the omelet grasps.
4. Turn over, brown the other side. Roll into a roll before serving.

Rice

• Cooking time: 35 minutes.
• Servings Per Container: 1 person.
• Calorie content: 114 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Complexity of preparation: easy.

Among the options for dinner in the recommendations of nutritionists, boiled rice occasionally slips, but not white, but only wild varieties. An excellent choice for losing weight is black rice for dinner, which goes well with seafood. An additional advantage is the reduced calorie content of this cereal, so the serving size can be slightly increased. This is the best option for what is on a woman who does not gorge on vegetables.

Ingredients:

• black rice (dry) - 50 g;
• peeled w / m shrimp - 50 g;
• water - 210 ml;
• cucumber - 100 g;
• salt.

Cooking method:

1. Rinse the groats until the water is clear.
2. Cook for half an hour using stainless steel cookware. Salt minimally - for dinner, this is best avoided.
3. Put the shrimps in boiling water for a minute.
4. Cut the cucumber into slices, decorate the main course.

Buckwheat

• Cooking time: 25 minutes.
• Servings Per Container: 1 person.
• Calorie content of the dish: 179 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Complexity of preparation: easy.

If you adhere to the principles of a healthy diet, it is advisable to avoid cereals in the evening while losing weight or use them until 19-20 hours. After that, you should not eat cereals, but there is an exception - you can eat buckwheat for dinner. This cereal, according to nutritionists, is an excellent fat burner, and it is also safe for people with food allergies (mainly to gluten). If you do not know what you can eat for dinner while losing weight,.

Ingredients:

• buckwheat groats - 40 g;
• water - 170 ml;
• salt;
• butter - 5 g;
• green beans - 70 g.

Cooking method:

1. Cook buckwheat, pouring it into boiling water, 25 minutes with the lid closed and low heat. Add oil (preferably without it).
2. Separately brown the frozen beans (dry pan). Serve without mixing.

Eggs

• Cooking time: 10 minutes.
• Servings Per Container: 1 person.
• Calorie content of the dish: 72 kcal.
• Purpose: for dinner.
• Kitchen: home.
• Complexity of preparation: easy.

If an hour after the main evening meal you realized that it’s far from the night, hunger again gave about itself, and you cannot decide how to drive it out safely and reliably, boil eggs for dinner. However, they may not saturate solo, so it is additionally worth going through the list of foods allowed for losing weight. Here you will need greens (be guided by the availability in the refrigerator), bell peppers, Tofu cheese (alternative - Adyghe). It is allowed to serve such a dinner with whole grain bread.

Ingredients:

• eggs 1 cat. - 3 pcs.;
• greens - 20 g;
• bulgarian pepper - 70 g;
• tofu cheese - 20 g.

Cooking method:

1. Boil eggs. Technology is not important because you remove the yolk. Cut the protein lengthwise to make boat halves.
2. Chop pepper, cheese and herbs. Mix.
3. Spread this mass with a teaspoon into the protein halves. Dinner for the night is ready!

Video: What to eat for dinner when losing weight

« Give the supper to the enemy», « do not eat after 6», « you can have dinner only with a glass of kefir"- what myths are not accompanied by the final meal. Today we will consider the best dinner options for weight loss and touch on the basic principles of the formation of a dinner.

The main principles of a healthy dinner

Before moving on to specific slimming dinner options, let's first dwell on the basic principles of shaping healthy dinner... So what's important to know about your last meal?

1. Supper is necessary about 3 hours before bedtime... Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to digest.

2. In order not to overeat for dinner, be sure to have a full breakfast, lunch and lunch.

3. Forget about the rule: do not eat after 18.00. Unless, of course, you go to bed at 21.00.

4. Also forget about the rule: "eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." You need to have supper, otherwise hungry evenings will definitely lead you to a food breakdown.

5. But you don't need to overeat in the evening either. Avoid situations where you are interrupted by snacks during the day, and in the evening you decide to make up for lost time for the whole day.

6. As a rule, dinner should be 20-25% in calories from the daily diet.

7. An ideal dinner for weight loss should include protein and fiber-rich foods. Protein is a tool for building our muscles and bones, and fiber is a product that is not processed into fat cells.

8. If you still could not restrain yourself and ate too much for dinner, do not go on hunger strikes the next day. Better organize yourself an extra cardio workout.

9. You can you limit yourself to evening kefir (for example, with bran), but only in tom if during the day you eat your calorie intake. Not a minimum of 1200 kcal, but the norm.

10. The most important rule of losing weight: eat less than your body is able to spend in a whole day. Therefore, yes, counting the calorie content of the diet and maintaining the balance of BJU is the main principle of nutrition during the day, regardless of the correct "dinners" and "breakfasts". BUT! If you learn to correctly plan your menu throughout the day, you will come to weight loss. guaranteed faster.

Dinner for weight loss: do's and don'ts

If you want to get in great shape as quickly as possible, then the choice of dinner must be approached very responsibly. There are certain forbidden foodsbut there is also great alternatives.

• baked goods, flour, confectionery;
• potatoes, pasta, white rice;
• fried foods;
• sweet fruits (bananas, grapes, peaches, watermelon, melon, mango);
• dried fruits and nuts (it is better to postpone them for the first half of the day);
• products containing industrial sugar (sweet yoghurts and curds);

It is also best not to eat legumes and cabbage for dinner due to possible digestive problems.

Weight Loss Dinner: The 7 Best Choices

What then to have supper with, you ask? In fact, there are many options, you can even combine a few of the products below.

1. Lean fish or seafood

Fish and seafood is the perfect dinner option for weight loss. First, it is pure protein. Secondly, it is a source of useful vitamins and minerals. Thirdly, it is satisfying and tasty. Only you do not need to fry them, it is better to boil, stew or bake. You can add a serving of fresh vegetables to fish and seafood.

2. Lean chicken or turkey

Chicken breasts are a classic dinner option for those who are losing weight. Again, avoid the option with frying in oil, otherwise the dish will cease to be so unconditionally healthy. If you want to diversify your meat menu, you can cook turkey fillets.

3. Curd

Another indispensable slimming product is cottage cheese. It contains the "long" protein casein, which is essential for muscle recovery. Cottage cheese can be eaten with white natural yogurt. The only recommendation: try to avoid not only fatty dairy products, but also completely fat-free ones.

4. Vegetable salad with low-fat cheese

Vegetables are the main source of fiber, which helps normalize digestion. Therefore, an evening vegetable salad will come in handy. You can supplement it with slices of low-fat cheese. When choosing cheese, choose one with more protein.

5. Steamed or boiled vegetables

If you are not a fan of raw vegetables, stewed and boiled vegetables can be a great alternative. You can buy ready-made vegetable mixes (just see if the composition is natural) or, for example, broccoli. You can also afford carrots and beets, though it is better not to abuse them.

6. Boiled eggs

A dinner for weight loss can also consist of eggs, and boiled eggs are better. You can add the same vegetables to the eggs, raw or cooked.

7. Fermented milk products with fruits

Well, all the same, we will not bypass kefir. For those who like to have a quick dinner, a fermented milk drink with an apple, other unsweetened fruit or berry will be an acceptable dinner option for weight loss. Of course, this is not a protein dish and not fiber, but if you ate a balanced diet during the day, then such a dinner takes place.

If, after dinner, the hand still arbitrarily reaches for the refrigerator, then the simple way to discourage the body's appetite will be .. banal teeth cleaning... Always remember that adjusting nutrition means 80% solving the issue of losing weight.