Can I have a vegetable salad for dinner? Correct dinner: what time and what to eat. Basic dinner rules

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

Refusing dinner is one of the most common mistakes people make, motivated by the desire to quickly lose weight. Nutritionists and gastroenterologists agree that supper 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. For more information on what dinner should be, how much, when and what to eat, read our article.

Healthy dinner rules

1. Serving Size and Food Ratio

A handful, or whatever fits in two hands, is your standard serving. On average, this is about 350 g for a man and 250 g for a woman. An important rule: there should be 2 times more vegetables and herbs on the plate than protein.

2. Calorie content of a portion

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

3. Dinner time

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

If the evening meal includes a portion of fried potatoes, which is next to a juicy pork cutlet on a plate, supplemented with 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. All cereals except buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise are included in the list of forbidden dishes for dinner. Pasta, dumplings, dumplings, bakery products, including white bread, chocolate and other sweets, are also not recommended for an evening meal.

5. Useful products

1. Lean meat: chicken, turkey, rabbit, beef;
2. Seafood: mussels, shrimps, 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 types 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, eggplants, pumpkin, bell peppers, corn, all types of cabbage;
6. Soft-boiled eggs, omelet with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, feta cheese, ricotta);
7. Natural fermented milk products (fat-free or with a minimum fat content) containing live probiotic cultures: kefir, fermented baked milk, yogurt, yogurt, cottage cheese;
8. All berries and fruits, except for bananas and grapes: apples, peaches, persimmons, citrus fruits, kiwi, pineapples, raspberries, cherries, blueberries, etc.;
9. Almond, walnuts, dried fruits, mushrooms, whole grain yeast-free bread (but not more than 40 g);
10. Milk is warm, provided that it is consumed separately from other food.

Healthy dinner options

Most useful combinations for dinner:

1. Grilled poultry fillets (chicken or turkey) with vegetable salad for garnish;
2. Boiled rice (brown 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, radish or cucumber;
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 a side dish;
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. Omelet 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 weight loss supper

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 will only be enough for a short time: the body, anticipating a lack of food, will regard it as hunger and will begin to put it aside.

A slimming dinner should be light, but it can't 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 cabbage, Peking cabbage, cauliflower, Savoy, Brussels. Seaweed for dinner will give you a feeling of fullness, and sauerkraut will prevent digestive problems.

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

And a few more tips for those looking to lose weight: eat slowly, chewing food thoroughly. Say goodbye to the habit of watching TV while eating. Use blue or black plates. Add simple, natural seasonings to your favorite meals. Season salads with olive oil or low-fat yogurt. If you really want something sweet after dinner, drink herbal tea (mint, lime, 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 olive oila little balsamic vinegar (optional).

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

Recipe 2.

You will need (for 2 servings): 400 g of rabbit meat, 4 cloves of garlic, 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.

Cut onions, carrots and celery into rings, tomatoes into slices. Cut the rabbit meat into medium pieces, sprinkle with garlic, salt, brush with tomato sauce mixed with sour cream, put on the bottom of the pot, add bay leaves, peppercorns, put vegetables on top, fill 2/3 of the volume with water and send to 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, some chopped herbs.

Rinse the vegetables. Chop the onion, cut the tomato and peeled pepper into cubes. In a preheated frying pan with butter, first put the onion, fry until light brown, then add the pepper and tomatoes. Simmer 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 leeks, half a bunch of dill, vegetable oil, coarse pepper, salt and juice of half a lemon.

Salt the fillet, dip in pepper and sprinkle with lemon juice. Rinse the vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and combine with chopped onions. Grease a baking sheet with butter, put half of the egg mixture, then fish pieces. Sprinkle the fillets with dill, cover with bell pepper and fill with the remaining onion and egg mass. Cover the baking sheet with foil and bake in the oven until tender (about 20-25 minutes at 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.

Mash cottage cheese with honey. Rinse the berries, peel them off and dry. You can decorate a dessert with them or cut the berries into cubes and mix with the curd mass. This dessert cheers you up, perfectly saturates, and in one portion - only 250 kcal. If you wish, you can add a few nuts to this sweet and figure-safe treat, and replace the berries with kiwi, apples, plums, apricots.

Light, balanced and timely dinner Is the key to healthy sleep, good health and well-being. Remember: it is important not only what you eat, but also in what mood you do it, because even the most healthy foods can be harmful if you eat them feeling annoyed for the extra fifty calories. Choose tasty, hearty, figure-friendly and easy-to-prepare meals for dinner. Eat with pleasure, find the desired harmony and be healthy!

The rule of "not eating after six" or "giving dinner to the enemy" does not always help you lose weight. Often, refusal to eat in the evening is an empty stomach, bad sleep, bad mood and, in the end, a raid on the refrigerator at 22.00. And then - a feeling of guilt and extra pounds. Nutritionists advise not to go to extremes. Supper is a must, experts say, but you need to know when and how. Smachno.ua asked the experts what dinner should be
When to have dinner

“Dinner time is individual for everyone. The main condition is that dinner should be no later than 4 hours before bedtime, ”says nutritionist Natalia Samoylenko ... That is, if you go to bed at 22.00, then your dinner should be at 18.00, if closer to midnight, then you can have dinner at 20.00.

Dinner just before bed is fraught with the fact that the body will not have time to digest the food received. She begins to ferment in the stomach and poison the body. The calories eaten before bed will no doubt remain at the waist.

What is better for dinner?

At night, our body not only rests, but renews itself: the skin, muscles are restored, hair and nails grow. “The purpose of the dinner is to replenish the reserves of amino acids in the body,” says Natalya Samoilenko. "Therefore, dinner should consist of proteins and its" friends "- ground and leafy vegetables."

Protein should be light: fish, seafood, cottage cheese, white cheese, such as mozzarella or Adyghe, eggs, beans, lentils, mushrooms.

Of the vegetables for dinner are cauliflower, green salad, bell peppers, tomatoes, broccoli, celery, pumpkin, leeks, avocado, Jerusalem artichoke, as well as cucumbers, zucchini and zucchini in season.

Ideally, half of the vegetables for dinner should be raw, the other half should be steamed, in the oven, or grilled. "Vegetables should have 2 times more protein," says nutritionist Nadezhda Melnichuk ... - Of the fats, it is better to use vegetable or natural fats in the food itself.

It is useful for those who are losing weight to eat cabbage - white cabbage, cauliflower, broccoli and other types. Cabbage contains tartronic acid, which prevents the formation of fat from carbohydrates.

Another good advice for those who want to lose weight, eat slowly: when you eat slowly, the hormone cholecystokinin, which is responsible for the feeling of fullness, begins to be released in the duodenum and small intestine.

What you don't need to eat for dinner

For dinner, it is not recommended to eat carbohydrates, especially easily digestible ones: in the evening our body processes glucose worse and, if it is in excess, fat begins to be deposited. Therefore, give up fruits, dried fruits, sandwiches, rolls, cakes and other sweets and flour products.
Also, nutritionists do not recommend eating potatoes, carrots, beets, cornflakes, cereals, especially rice for dinner.

Do not eat fried foods for dinner - heavy food makes it difficult for the gallbladder, liver, pancreas. This is especially true for fried meat: the pancreas has already used up its enzymes in a day, so fried meat is poorly absorbed.

The combination of flour and meat will also be heavy: dumplings, dumplings, fresh baked goods.

How much for dinner

“A handful — two palms — is your portion of dinner. This is a plate that is always with you, - says nutritionist Natalya Samoylenko. “If we talk about grams, the average portion of dinner for an average woman should be 250 g, for a man - 350 g.”

Based on this amount, 100 g is a serving of protein for dinner, 250 g are vegetables. It is also good, if there are no contraindications, to include moderately hot spices and herbs in dinner: for example, cardamom, coriander, black pepper, ginger. They improve metabolic processes in the body, blood circulation, help the digestive organs and improve the elimination of cholesterol and excess fat from the body.

Do not try to dine with kefir alone - the body is not enough to recover. According to Nadezhda Melnichuk, dinner should make up 20% of the daily calorie content - an average of 350-400 kilocalories. For those who are losing weight, a little less - 300-350 kcal.

Healthy dinner options

Dinner options can be as follows:

• fish baked in the oven with vegetables, green saladseasoned with unrefined vegetable oil - sesame, olive;
• poultry and vegetable salad;
• seafood and vegetable salad;
• omelet with vegetables; cottage cheese casserole with vegetables;
• stewed vegetables with boiled chicken, fish, seafood.

The number of dishes for dinner can be different - everything is purely individual. What kind of dishes it will be depends only on your imagination and taste.

Snack before bed

“If you find it difficult to restrain yourself, you can have a light snack 1.5-2 hours before bedtime,” advises nutritionist Nadezhda Melnichuk. - You can have a snack with some light fermented milk products: 1% kefir, low-fat yogurt without sugar and fillers, curdled milk.

A portion of drinks is about 200 ml, and it is better to drink a drink not immediately, but gradually. You can also drink rosehip broth or uzvar without sugar as a snack - they will not provide additional calories, but will allow you to "stretch" to sleep.

If you want something sweet in the evening

Very often in the evening you want something sweet. For people losing weight, even a piece of chocolate eaten in the evening is a whole tragedy.

“You want something sweet when your blood insulin level drops sharply,” explains Nadezhda Melnichuk. "This happens, as a rule, with irregular meals - for example, you did not have lunch, or you ate foods with a high glycemic index, easily digestible carbohydrates for lunch."

Therefore, in order not to have a sweet tooth in the evening, you need to eat on time during the day, and for lunch, give preference to complex carbohydrates: cereals, vegetables.

“Try drinking mint tea with a spoonful of honey instead of chocolate - consciously, enjoying yourself,” advises Natalya Samoilenko. "Tea will help you both relax and unwind."

Sometimes we don't even know how much of our life depends on nutrition: for example, too much fatty peppery meat during dinner can hit the stomach, mood and performance for the entire next day. To avoid such unpleasant incidents, will tell you which foods should be taboo in the evening.

Dinner is just as important a meal as breakfast and lunch and shouldn't be discarded altogether. But the main rule that should be followed in this case is no snacks at least three hours before bedtime. All that you pampered yourself with for dinner, the body must have time to digest and assimilate even before you go to the side, otherwise a portion of Olivier or fried potatoes with a chop will lay dead weight in your stomach for the whole night. As a result - bad and disturbing sleep, depression and spoiled mood in the morning.

As you can see, it's better to give up the habit of snacking on a couple of sandwiches at midnight. But keeping to your meal schedule is only half the battle, and we certainly won't stop halfway. Therefore, the next thing you need to pay attention to is a scrupulous selection of products for dinner. The fact is that your body works according to its biological clock, and in the afternoon the activity of the digestive system decreases. Since the pancreas, liver and gallbladder slow down in the evening, it is better not to overload them with fatty, spicy and high-calorie foods.

Another taboo is easily digestible carbohydrates, which include sweets, baked goods, white bread and sweet fruits. Also, do not lean on the complex carbohydrates found in potatoes and cereals. If in the morning they will only benefit the body, then in the evening they can play a cruel joke with it. The fact is that at a later time, the body does not cope well with the processing of glucose, and therefore a piece of cake or a portion of sweet fruits will only harm the digestive system, provoking fermentation and a number of other unpleasant processes.

Sausages and smoked products

Opening the refrigerator at midnight, the hand immediately reaches for a stick of raw smoked sausage or a piece of boiled pork. It would seem, what's wrong with that? After all, a couple of pieces have not hurt anyone yet. But, alas, the reality is quite different. Smoked meats and sausages contain an excess of the amino acid teramine, which provokes increased production of norepinephrine. This substance affects the production of nerve impulses, leading the brain to an excited state and preventing it from falling asleep. In addition, smoked meats contain a huge amount of trans fats and cholesterol, which are very harmful to the body.

Hamburgers and other fast food

Only the lazy has not heard about the dangers of fast food for health, but we will still remind you of it again. Various cheeseburgers, French fries and other “fast food” are a powerful blow to the body, especially when it comes to the late time of the day. In such products, the concentration of fat, salt, hot spices and sugar is off scale, and even the strongest digestive system is unlikely to be able to fully digest them in the morning.

Butter baked goods

Various buns, bagels and pies contain a lot of sugar and premium flour, which raise blood sugar levels at lightning speed and lower them just as quickly. As a result, having a snack on a pie, you feel full for a very short time, but soon your hunger wakes up again. In addition, refined foods, contained in excess in baked goods, quickly pass into fatty deposits, and, as you already understood, do not bring any benefit to the body at all.

Chocolate

Disputes about the benefits and dangers of chocolate have been going on for many years, but one thing is absolutely clear: you should not have a snack with this sweet treat in the evening. Just a few pieces of dark chocolate contain a lot of sugar, fast carbohydrates and caffeine, which your tired stomach won't be happy with. Chocolate and other sweets should only be eaten in the morning, and ideally not at all.

Red meat

In the evening, nutritionists do not recommend eating either fried or baked or even boiled red meat, because it contains a large dose of tyrosine, a substance that increases the level of adrenaline. This type of meat is ideal for breakfast, energizing the body for the whole day, but in the evening it can be the culprit for insomnia. If for dinner you are not used to dispensing with meat dishes, then give preference to lean fish and white poultry.

Sweet fruit

Sweet cherries, strawberries, grapes, melon, watermelon, apricots, peaches and other sweet fruits and berries should be eaten only in the morning. These products have a huge range of useful properties, but at the same time they contain a large amount of fast carbohydrates and sugars, which are difficult for the stomach to cope with in the evening. Of course, if you choose between a fat donut and a peach, it is better to give preference to the latter, but you definitely should not get carried away.

Rice porrige

Rice, which is sold on supermarket shelves, in the vast majority of cases has already been processed and therefore contains a large amount of carbohydrates. Due to this carbohydrate content, there is a risk for weight gain. Anyway, rice is too heavy for the digestive system in the afternoon.

The Healthiest Food for Dinner

According to nutritionists, it's best to have a snack in the evening. lean fish and seafood, eggs, rabbit and white poultry, as well as fermented milk products and vegetables... The serving size that best suits your body for dinner is very easy to calculate: just fold your two palms into a boat shape.

You can and should have dinner! This is a normal daily meal, but with minor adjustments. First, let's define the time. It is undesirable not to eat after a certain hour, but two to three hours before bedtime. If you work until 18:00 and go to bed at twelve, then until 21-22 hours you can eat with a clear conscience.

Now about the quantity. Dinner should be about 1/4 of the daily calorie intake. If, having decided to lose weight, you have chosen for yourself a daily calorie intake of 1500 kcal, then your dinner should not go beyond 375 kcal. Remember that metabolism slows down towards evening. The body wants to rest at night, it does not need a lot of energy. Therefore, food eaten at night is poorly digested and absorbed, being deposited as fat. As for the quantity, small portions are needed here. If we clench our fists and press them against each other from the side of the fingers, we get the size of our stomach. This is the maximum amount of food you can eat at one time. You can also mentally divide the plate into four parts, where the first part is protein food, the second is a side dish (carbohydrates), and the remaining two are fresh or boiled vegetables, stewed without oil. Be aware that having eaten for the night, which is called "from the belly", you risk not getting enough sleep. Overeating causes restless dreams, that is, nightmares. There is another option. Divide dinner in two. Eat the first portion immediately upon coming home, the second 2 hours before bedtime.

And most importantly, what to eat for dinner. The best option is protein foods. It is for the processing of pure protein that the body needs only a couple of hours. Before sleep it will just do it. This is lean meat or fish, eggs, seafood. Do not forget about the main helpers in losing weight - vegetables and fruits. In this case, you need to know that all vegetables are divided into and. For dinner, it is best to use non-starchy vegetables. Fresh vegetable salad with fish is what you need! Say the absolute NO to sweets at night! It is advisable to choose fruits with sourness, not overripe. But this is not important, almost any can (except grapes and bananas). Here is an example low calorie menucorrect supper:

Rabbit meat baked in foil, garnish - tomatoes or fresh cucumbers (you can salad, but not with mayonnaise, but with sunflower oil - a little of it.) Or

Fish (grilled, boiled, steamed, in the microwave) with vegetables or rice, or

seafood with rice, or

Omelet from two eggs with vegetables or salad;

Boiled chicken breast without skin with seaweed or vegetables;

Frozen boiled vegetables and turkey fillets (grilled, boiled, in foil);

Low-fat cottage cheese with light yogurt and berries (fruits);

soup, preferably in water, vegetable + a little lean meat;

Boiled veal with vegetables.

Along with this, there are foods and combinations of them that should not be consumed on dinnerif you want to lose weight. These include: sweets, chocolate, rolls and other confectionery sweets, smoked and salted meat and fish (due to great content salt, which retains water in the body, these foods eaten at night will cause puffiness), fried meat, fried potatoes, pasta, bacon, sausages, mayonnaise and sauces. And combinations of them are the real enemies.
And the last thing. After dinner, train yourself to move. Don't lie down on the sofa, don't sit in front of the TV, but wash the dishes, take a walk, make the necessary preparations for tomorrow. This is necessary so that those calories that you received with dinner "burned out" a little and do not turn into subcutaneous fat.

So, the basic rules for a healthy dinner are:

1. Eat 2-3 hours before bedtime.

2. Dinner - a small portion, 1/4 of the daily diet;

3. Low-calorie, protein food;

4. Movement.

By observing these conditions, you will not only lose weight, but also ensure a healthy sleep, and therefore excellent health. Take care of yourself!

Probably there is not a single girl in the world who would be completely satisfied with her figure. Even slender beauties will definitely find problem areas and want to lose a couple of extra pounds. The effectiveness of weight loss depends, first of all, on nutrition, special attention is always paid to the evening meal. What to eat for dinner to lose weight, what to give up and how to combine foods - these are the main issues of concern to girls on a diet.

Basic rules for losing weight dinner

It used to be strictly forbidden to eat after 6 pm, so the girls suffered from hunger and endured. You can lose weight without having dinner, but it is fraught with breakdowns and is dangerous to health. Skipping meals for such a long time can cause metabolic disorders, fatigue and decrease muscle mass... Gone are the days when it was fashionable to lose weight by completely refusing to eat in the evening. Now the trend is a healthy lifestyle - which means that there will be dinner. The main thing is to know the basic rules and adhere to them:

1. Eat should be 2-3 hours before bedtime. For each person, the time of the last meal will be individual and depends on his daily schedule. If you go to bed at 9-10 o'clock, then you should eat no later than 7 o'clock. Many people relate to owls and go to bed no earlier than 12 hours, in which case they can eat at 9 and 10 pm.
2. When losing weight, dinner should account for no more than 25% of the total daily calories. This is approximately 300-400 (sometimes 500) kcal, depending on your activity, height and weight. It is not uncommon for a person to eat very little during the day, and in the evening pounce on food and sweep away everything. To prevent this from happening, you should not skip the main meals - breakfast and lunch, even if you don't have much appetite in the morning. And then for dinner you will easily keep within the calorie norm.
3. The right dinner for weight loss should consist of proteins and vegetables rich in fiber. Avoid the abundance of complex and simple carbohydrates, avoid foods with a high glycemic index.
4. The approximate size of your serving should fit in two hands. At the same time, protein products should be half as much as vegetables. Optimally - 250 g, of which 80-100 g of animal protein and 150 g of fiber.
5. Kefir or other fermented milk products are not suitable as a main dinner. However, if you feel hungry after an evening meal, then you can drink a glass of kefir at night - 30-60 minutes before bedtime. It satisfies hunger, is good for the stomach and contains very few calories.

What products should be discarded

If you want to lose weight, then you should exclude the following foods from your evening diet:

• Any sweets, pastries and pastries made from dough.
• Pork, fatty beef, goose and duck.
• Any fried food in fat or oil.
• Semi-finished products - cutlets, sausages, sausages, dumplings.
• White rice, couscous, semolina, pasta and potatoes.
• Carbonated sugary drinks and packaged juices.
• Alcohol in any form.
• Nuts and dried fruits in large quantities.
• Sweet fruits - grapes, bananas, dates, figs.
• Sweet curd products, for example, glazed curds, yoghurts with sugar.

Also, you should definitely exclude any fast food from the diet - chips, crackers, mayonnaise and ketchup, pizza, deep-fried dishes. These foods are harmful not only during the diet, but in general for health. It is not recommended to eat salted and smoked meat at night, even if it is lean meat and fish, since excess salt causes swelling and water retention in the body, which complicates the process of losing weight.

What foods are good for dinner for weight loss

Usually for dinner when losing weight, they eat protein and vegetables. However, if you lead an active lifestyle, do strength training, or simply do not get enough calories during the day, then simply vegetables as carbohydrates may not be enough for you. In this case, you can choose complex carbohydrates as a side dish buckwheat porridge, wild unprocessed rice, dietetic crispbread, or 2-3 slices of whole grain bread.

Examples of food combinations for weight loss dinner

You don't have to choke on boiled breast and lettuce for dinner to lose weight. Here are just a few mouth-watering options for a low-calorie dinner with proper nutrition for weight loss:

1. Grilled breast with soy sauce or baked in kefir + vegetable salad of cucumbers and tomatoes.
2. A cocktail made from boiled seafood and a mix of different types of salad.
3. Oven-baked salmon + eggplant, grilled peppers and mushrooms.
4. Boiled squid salad, cauliflower and fresh vegetables.
5. Turkey stew with onions, carrots and zucchini.
6. Baked cauliflower with cheese and egg.
7. An omelet made from eggs, herbs and tomatoes.
8. Stewed pollock with carrots, onions + green peas.
9. Boiled buckwheat, 2 boiled egg whites and yolk + vegetable cutting.
10. Braised chicken drumstick and baked broccoli.
11. Stewed cabbage with mushrooms and beans.
12. Cottage cheese with berries and honey.

Add salt and your favorite spices to enhance the flavor. Salads can be seasoned with a small amount of vegetable oil and lemon juice, and low-fat yogurt or kefir can be added to meat or vegetables when cooking. Experiment and try different combinations of foods, then diet dinners will not seem bland and monotonous to you.

Recently, everyone is passionate about a healthy lifestyle. Everyone is watching their figure, going to the gym, trying to be healthy and beautiful. It is no secret that the basis of a normal weight and a healthy body is complete and proper nutrition. And everyone knows the common phrase about a dinner that must be given to the enemy.

And, in fact, the food we eat in the evening turns into fat on our sides and, sometimes, harms the quality of sleep. But how can we refuse to eat in the evenings, when we come home from work so tired and hungry, having eaten all day without knowing what, and sometimes having eaten nothing at all? So, what to eat for dinner to stay slim and not overload the body?

Basic dinner rules

The first thing to know is to eat dinner four hours before bed. Otherwise, your stomach will not have time to digest food, and instead of resting, you will turn from side to side all night long, you will have nightmares, you will wake up broken and sleepy, if at all, you can fall asleep after a hearty and satisfying dinner before bedtime.

Second, dinner should be light, since all the calories you eat in the evening are converted not into energy, but into fat. Remember this when your hand involuntarily reaches for the candy or smoked sausage sandwich.

And thirdly, some foods cause excitation of the cerebral cortex, and you will not be able to fall asleep, and some, on the contrary, contain substances that will allow you to fall asleep quickly and sleep soundly all night without waking up.

When deciding what is better to eat for dinner, you need, first of all, to cross out the following from the list of evening products: sausages, flour and sweet, fatty rich soups, fried meat, fried potatoes and pickles with smoked meats. Do not think that we have excluded all the most delicious, and there is nothing left to eat. This is not true. There are many more tasty and healthy dishes. In general, dinner should account for about 20% of the daily food intake, so consider for yourself what your portion should be.

So what to eat for dinner

It is better if it is protein food: chicken, fish, rabbit, lean meat. Many tasty and healthy dishes can be prepared from these products. Knowing what to cook from fish, and, you can please the whole family with a delicious dinner, pleasing both the meat-loving husband and the capricious children. You can bake or stew your rabbit. This is a dietary but delicious meat

When cooking poultry or fish, you should not make mashed potatoes or boil pasta with butter on a side dish. As a side dish, it is best to use a vegetable salad seasoned with vegetable oil or lemon juice. Meat and vegetables go well with each other, give a feeling of fullness and are perfectly digested. You can boil the beans or cauliflower.

You can also cook an omelet with tomatoes or a light chicken or fish soup.

If you are having dinner alone today, then you can just take natural yogurt, crumble fruit into it, add a handful of nuts, and if you have a sweet tooth, then you can fill all this beauty with a spoon of honey. You will have a very tasty and extremely healthy dinner. Suitable as a drink green tea with lemon.

What else do they eat for dinner? You can boil the rice, it is better if it is brown, add a vegetable mixture, boiled and peeled shrimp or fish pieces to it. Italians call it risotto and is their favorite dish.

You can simply cook oatmeal with fruit or boil buckwheat.

The method of cooking best for dinner is baking, boiling, or steaming, because you can eat a piece of fatty fish and a cutlet for dinner if they are cooked in a double boiler.

If you have a cake at home, or your mother has baked delicious pancakes and fried pies with meat, then tell yourself that you will eat all this in the morning, because all these goodies eaten for breakfast will not harm your figure, especially if you run around like a squirrel in a wheel all day.

Knowing what dinner should be like, you can become healthier and, even, lose those hated couple - three kilograms, which did not allow your favorite skirt to button up, without putting any effort into it. Adhering to these rules, the extra pounds will slowly but surely leave you, and your stomach will thank you so much, since you will forever forget about many of the problems associated with it.

Even with strict diets, you need to have dinner. And even more so with a rational healthy eating dinner won't hurt.

A proper dinner will help you avoid the risk of night hunger and spontaneous evening snacks.

A competent approach to an evening meal involves dishes that are prepared from acceptable products. There are many of them, so dinner can be interesting and varied. In this case, the most useful.

The value of this meal in the diet

Eating during the day is important for:

• good health and mood;
• replenishment of the body with energy, useful vitamins and substances;
• feeling full without the risk of overeating;
• normal functioning of the gastrointestinal tract and other body systems.

Everything that was eaten during the day or not eaten will ultimately affect the evening appetite. It is important to eat right all day, starting in the morning, so that dinner does not become a hunger breakdown.

Be sure to see:

What should be a wholesome and healthy meal in the evening

An evening meal should be easy to prepare and feel after a meal. She must be:

• easy;
• small in volume, but satisfying;
• not greasy or spicy;
• not too salty.

The food in the evening is considered healthy if it promotes normal digestion and sleep. It should also be balanced in the composition of the BZHU.

Important! Dinner should account for 30% of the energy value of the whole day. Calorie content must be taken into account.

What can be useful for dinner (examples of suitable products)

Allowed foods and meals for the evening:

• lactic acid products and products from them, for example, cheese cakes, yogurt, kefir, cottage cheese;
• lean meat and fish;
• a small portion of nuts;
• boiled or soft-boiled eggs, omelet;
• hard cheese;
• some honey;
• herbal teas, juices;
• seafood;
• vegetable stew.

Protein food should not be bulky, should fit in the palm of your hand. This is about 100 g.

Important!In order not to overeat in the evening, you must eat slowly, without rushing. Servings should be made a quarter less than usual. Chew every bite. Plates should be small. The visual perception is such that the portions look impressive on a small plate.

What is better not to eat

An evening meal will be beneficial if you exclude foods such as:

• fried in oil;
• fatty fish and meat;
• sweets;
• bakery products;
• sweet fruits, as well as boiled carrots and beets;
• potatoes.

Don't eat a lot of salty food at night. Water retains water in the body. And do not mix cereal side dishes with proteins.

Important!If you overload digestive system in the evening, it provokes abdominal pain, flatulence. This will interfere with normal sleep.

Serving size

Evening meals shouldn't be bigger than your fist in volume. The stomach is about the same size.

There is no need to stretch the stomach, but at the same time, it should not be empty.

You can weigh the portions if you have a scale. For men, a serving weighs a maximum of 350 g, for women 250 g.

When to eat in the evening

It is best to have dinner no later than 19:00. Although situations may be different. It still depends on what time you go to bed. If at 22:00, then you need to have dinner until 18:00. If you hang up at midnight, you can eat at 20:00.

The maximum allowed food is two hours before bedtime. This is because the digestive processes slow down in the evening. Food eaten in the evening simply does not have time to digest. As a result - extra pounds. And, in addition, the risk of developing hypertension, osteochondrosis, atherosclerosis, as well as nervous diseases and depression increases.

Is it worth giving up your evening meal

Evening meals should not be discarded. And that's why:

• while eating, the body produces a special substance - serotonin, it makes a person happy and satisfied;
• proper nutrition normalizes blood sugar and cholesterol levels;
• sleep better on a full stomach;
• during sleep, the body also actively spends energy, and if there is nothing to take energy from, it will begin to take it from muscle tissue;
• an evening meal prevents stress and depressive mood.

If you don't eat in the evening, you may have an irresistible urge to have a snack before bed, or even empty the refrigerator at night.

Menu options for every day

A few examples of a balanced meal. In these options, food is prepared quickly, which is also important.

Option 1

Fish baked in foil or charcoal, fresh salad of Chinese cabbage, cucumber and sweet corn, seasoned with sour cream, a glass of tomato juice.

Option 2

Fish stewed in cream, boiled cauliflower, a glass of herbal tea.

Option 3

Boiled chicken breast, diced and seasoned with yogurt. A glass of apple juice.

Option 4

Tomato, cucumber salad with Mozzarella cheese and olives, a teaspoon of olive or linseed oil... A cup of green tea.

Option 5

Cottage cheese with honey or scrambled eggs. A glass of kefir.

For weight loss: light food, quick cooking

For those who are losing weight, it is important to reduce the amount of carbohydrates for dinner. And it is better to give preference to proteins, but not more than 100 g.

An evening meal can include chicken, hake, cod, lean beef, boiled eggs and cottage cheese.

And salad leaves, various greens, cabbage salad and cucumbers can serve as a side dish for meat dishes. Making simple meals is quick and easy.

Ideal meals for athletes

Athletes need to restore energy and replenish the supply of proteins so that the body does not begin to "eat" the muscles. In the evening meal, proteins must be present, as well as some carbohydrates, vegetables, fruits.

Ideal for dinner foods such as:

• cottage cheese, yogurt and kefir;
• chicken fillet and eggs;
• boiled beef;
• stewed vegetables and green fruits.

You can drink three hours before bed protein shake... Any fermented milk drink is also suitable, it is useful for the active restoration of muscle fibers.

The best recipes: delicious, low-calorie and healthy meals for the whole family

Bean salad with mushrooms

Ingredients:

• a can of canned beans in its own juice;
• 4 large fresh champignons;
• 1 fresh cucumber;
• 2 tbsp. l. curd sauce.

Boil the champignons and cut into cubes. Peel the cucumber and chop it into cubes too. Combine beans, cucumber and mushrooms with curd sauce.

Caloric content of the product: 180 kcal per 100 g.

Armenian pilaf

Ingredients:

• 200 g of rice;
• 30 g raisins;
• 30 g dried apricots;
• 30 g prunes;
• 50 g butter.

It is necessary to boil the rice so that it does not stick together. Steam dried fruits in hot water, chop large ones. Mix in rice and butter. To give a special flavor to the dish, you need to fry the egg on butter and season the pilaf with this oil.

Caloric content of the product: 189 kcal per 100 g.

Egg pancakes with vegetables

Ingredients:

• 3 eggs;
• 3 tbsp. l. mineral water;
• frozen vegetables "Chinese style";
• salt and spices to taste;
• 30 g of vegetable oil.

It is necessary to beat together mineral water with eggs. Fry this egg mixture in butter, pouring like pancakes in a thin layer. It turns out 2-3 pancakes. Stew vegetables. Put vegetables on each pancake and roll into a roll.

Caloric content of the product: 203 kcal per 100 g.

All professionals, trainers, nutritionists are unanimous in the opinion that dinner is needed. It is useful even for those who are losing weight.

Nadezhda Melnichuk, nutritionist

Natalia Samoilenko, nutritionist

This specialist suggests including moderately hot spices for dinner. They improve metabolism, blood circulation. These are pepper, cardamom, coriander. Tea with mint and a spoonful of honey is also good for the evening.

Evgeny Shorokhov, personal fitness trainer

This specialist advises to eat vegetable proteins and vegetables, dairy products with an average percentage of fat for dinner.

Useful video

Main conclusions

Dinner is a must. However, several rules must be followed:

• by weight, portions should be no more than 250 g for women and 350 g for men;
• by calorie content: 350 kcal - for losing weight, up to 500 kcal - for ordinary people;
• in terms of volume, the evening meal is 35% of the total daily meal.

And you should also have supper no later than 8 pm. You will have to give up sweet, fatty and fried foods.