Give dinner to the enemy? No, keep it, but eat it right

What is weight loss

Reducing the calorie intake to almost zero, eating greens and drinking kefir is the path to erosive changes in the gastrointestinal mucosa, but not body correction, although weight may go away, but only water will be lost. Proper weight loss means burning fat reserves, i.e. effects on body quality dependent on nutritional quality. It is carried out by reducing the number of calories that a person should consume, but within reasonable limits. Giving food to the enemy in the evening, as the proverb says, is not worth it - the damage to digestion is too great: you just need to find out what it is - the right dinner for those losing weight.

What can you eat in the evening to lose weight: advice from nutritionists

If you're wondering what to eat for dinner to lose weight, listen to the advice of the professionals. Nutritionists prohibit eating foods that contain large amounts of fats and carbohydrates. This is due to the fact that fats are actively burned during sleep. People don’t eat at night, so the body begins to consume its own energy reserves. This is what affects the weight loss process.

But what can you eat in the evening to lose weight? The advice of nutritionists boils down to one opinion. You need to eat foods with minimal calorie content that are easily absorbed by the body. This includes chicken, lean fish, seafood and other options. Thanks to such nutrition, you can not only lose weight, but also get a supply of valuable components.

Cottage cheese is the right food for weight loss in the evening, since it contains many useful substances in its composition. Make a choice in favor of a low-fat product. To make the dish more tasty, use fruits and berries with a small amount of calories.

Cottage cheese for dinner

You can eat vegetables for dinner, because they stabilize the body’s functioning. These are cucumbers, white cabbage, tomatoes and celery. The calorie content of such products is negligible, so you definitely won’t gain extra pounds. In addition, their use will improve the functioning of internal organs.

Lowest calorie dinner for weight loss

The variety of dishes that can be prepared for dinner is very wide. But what to cook for dinner to lose weight much faster? The best option would be products that contain slow carbohydrates and proteins. These are components that will allow you to start metabolic processes and activate the process of burning fat deposits.

Combine boiled meat with vegetables. You can cook chicken in the oven, since it will not lose its valuable components. You can also prepare salads from vegetables, because they help quickly satisfy your appetite. You will not feel hungry, so the risk of overeating is completely eliminated.

What to eat for dinner to lose weight

Food can help burn body fat if it has the so-called. “zero” calorie content. This concept does not mean a literal 0 kcal, but the predominance 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 they're not the only foods you should eat 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 proper nutrition for weight loss should include one of the following products:

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

What is your healthy dinner for weight loss?

Before we plunge into the world of dinner recipes for weight loss, let's discuss what a proper evening meal should be. In total, there are 7 main points that must be taken into account if you are planning 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 yet, 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 in the evening and don’t worry about your figure.
2. Physical activity after meals. Even the most healthy dinner for weight loss can be left behind if you lie down on the sofa with a book after it. This doesn't mean you need to run a marathon after your meal - take a walk before bed, play with the kids, do household chores. A little physical activity after a meal is the key to proper absorption and digestion of food.
3. Forbidden foods. Forget about “grandmother’s” dinners - fried potatoes and meat, pasta, cereals, store-bought sauces, bread, and various sweets. The list of what is best to eat for dinner when losing weight does not include simple carbohydrates and starch.
4. Serving size. Dinner for weight loss with proper nutrition should be light, so you will have to forget about large portions. Place two palms together - this will be your standard portion for dinner. It turns out approximately 250 grams for girls and 350 for men. Moreover, of this seemingly large volume, protein takes up only a third, and two thirds are allocated to vegetables or herbs.
5. Calorie content. For dinner, you should eat a maximum of 20-25 percent of your daily calories. That is, up to approximately 400 kcal, if you need to maintain your weight at the same level. For those who want to lose extra centimeters on their sides and are looking for a low-calorie dinner for weight loss, the numbers are different - approximately 300-350 kcal.
6. Individual characteristics. Take them into account - almost all of us have a product that is poorly digestible. 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 easily digestible includes 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 pureed.
7. Correct behavior. We can tell you for a long time what you need to eat for dinner to lose weight, but HOW you eat it is no less important. Forget about dinners at the computer, in front of the TV or with a book in your hands. Chew your food properly - this way 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.

The main principles of proper dinner

Breakfast and lunch raise significantly fewer questions than an evening meal, since nutritionists vying with each other to repeat that you should not overload the body before going to bed. To dig a little deeper and try to formulate an approximate filling of a plate of food, the following basic principles help:

• Try to eat 25-30% of your daily caloric intake in the evening.
• If possible, have 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 fermented milk drinks (ryazhenka, kefir, sourdough).
• The right dinner for weight loss is a reduced proportion of carbohydrates (simple carbohydrates are completely excluded) and the absence of high GI foods.
• You should not eat potatoes for dinner, just as you should not eat boiled beets and carrots in the evening if you hope to lose weight.
• If you really want to, take green fruits (or citrus fruits), because... the rest, when consumed for dinner, will interfere with weight loss.
• Do not overeat - the portion should fill you up, but not to the point of wanting 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, sources of caffeine, and fatty/smoked meats for dinner.

When should you 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 Natalya Samoilenko. That is, if you go to bed at 22.00, then your dinner should be at 18.00, if it’s closer to midnight, then you can have dinner at 20.00. Having dinner later will mean that the body does not have time to digest the food received: this means poor health, restless sleep and weight gain.

The best way to have dinner

At night, our body not only rests, but is renewed: skin, muscles are restored, hair and nails grow. “The purpose of dinner is to replenish amino acid reserves 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.

Good vegetables for dinner include 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, oven-baked, or grilled. “Vegetables should have 2 times more protein,” says nutritionist Nadezhda Melnichuk. “As for fats, it is better to use vegetable or natural fats in the food products themselves.”

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

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

What foods can you eat in the evening?

This question 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 ones will harm your figure to the least extent. For this situation, nutritionists advise giving preference to red wine and hard cheese. The ideal option is Parmesan and its “relatives”, i.e. types that are aged for a long time (from a year): they have low fat content and 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;
• lean 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;
• maybe a little honey;
• juices from vegetables/fruits that are made at home (i.e. no additives);
• Nuts and seeds are allowed in minimal portions for dinner - they have a high calorie content, but are very filling.

Evening meal rules

To ensure that dinner brings only benefits to the body, follow the recommendations for choosing dishes and creating a menu:

1. In less than 3 hours, the stomach will not have time to digest the food. If you wait longer, starvation will set in, which will reduce the quality of your sleep.
2. The calorie content of the last meal before bed should be within 20–25% of the daily diet.
3. The serving size should not exceed 250–300 grams.
4. The optimal ratio of BJU for a light dinner is 40/20/40%.
5. Preferred methods of heat treatment: stewing, boiling or steaming. Vegetables can be eaten raw.

What can you eat for dinner to lose weight?

As a basis for dishes, choose foods that quickly fill you up and are low in calories:

• boiled eggs, low-fat cottage cheese, white cheeses, kefir;
• vegetables;
• legumes;
• greenery;
• seafood, lean fish;
• boiled chicken fillet, turkey meat, lean beef;
• spices that help burn fat: cardamom, curry, cinnamon, ginger, pepper;
• mushrooms;
• sprouted cereal seeds;
• soy products.

The best diet dishes for dinner

A properly composed balanced meal should include a main protein dish, a side dish, and a drink. Products should be combined and not contain a lot of carbohydrates and fiber. Meal options for evening meals:

1. Green salads made from fresh vegetables, refined sunflower or olive oil and feta cheese.
2. Salads with chicken, turkey, boiled shrimp or cottage cheese.
3. Stewed vegetables, stew.
4. Cheese casserole.
5. Omelet with vegetable filling.
6. Steamed fish fillets or cutlets (made from lean meat and grains).
7. Boiled beans, chickpeas or lentils.
8. Smoothie from vegetables and fruits.
9. Lean meat or seafood baked with vegetables.
10. Cottage cheese with greens.

Prohibited foods to eat at night

Before going to bed while losing weight you should not eat:

• legumes (except beans, chickpeas, lentils);
• starchy vegetables (potatoes, corn);
• fatty meat, dairy products, fish;
• flour products;
• products with high sugar content;
• nuts, dried fruits, candied fruits;
• fried foods.

Dinner options

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

• Cottage cheese casserole (only egg whites + low-fat cottage cheese, you can add a few sour berries) and natural yogurt.
• A serving of kefir or fermented baked milk (up to 500 ml), but it is better to leave this option for the second dinner, which is closer to bedtime.
• Smoothies (preferably vegetable ones, since fruits have a higher percentage of sugars that are dangerous for weight loss).
• Fish and seafood prepared without additional fats - you can bake, stew, boil, but do not fry. Juices, wine, and soy sauce are suitable for marinade.
• Stewed mushrooms.
• Turkey/chicken cutlets or meatballs that were baked in the oven or steamed.
• 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 herbs.

Protein

Nutritionists are ready to advise this option for evening food only to people who have physical activity during the day. Then the protein will be used to build muscles, and will not be converted into fats, preventing you from losing weight. However, there are certain caveats 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.

Diet dinner for weight loss: recipes for healthy goodies

The first dinner option for weight loss is salads:

• Cabbage: chop white, red or Chinese cabbage, grate sweet carrots on a coarse grater. Cut the onion into small cubes and sauté in vegetable oil. Prepare the seasoning separately: mix crushed garlic, red sweet and hot peppers, soy sauce and ground cilantro (you can replace it with 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 lemon juice over the salad. And the question of what to eat for dinner while losing weight will disappear by itself!
• Greek: to prepare an excellent diet dinner for weight loss, you need to mix Iceberg lettuce, diced cheese, olives, bell peppers and tomatoes, preferably cherry. This salad is dressed with butter or natural low-fat yogurt. Perhaps this is one of the most delicious options you can have for dinner to lose weight.
• With squid: cut a boiled egg into strips, 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 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. There is no need to salt the meat - it is better to sprinkle with lemon juice. You can cook as you please - fry in a hot frying pan without oil, bake in the oven, use a slow cooker - your choice.
• Chicken cutlets: if you don’t know what to eat for dinner to lose weight, try this dish! All you need is 200 grams of regular cabbage, chicken fillet in approximately the same volume, salt and spices to taste. Grind everything through a meat grinder, form cutlets and bake them in an oven heated to 200 degrees. By the way, such cutlets go well with a salad of cucumbers and tomatoes, dressed with low-fat sour cream.

We have given you an approximate direction on what to eat for dinner to lose weight. Experiment, create new dishes from healthy products and be sure to share your recipes with us!

Light dinner for weight loss

Are you not exposed to physical activity, do you have an office job, don’t go for 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 types) can. Seafood is also suitable for dinner. A serving of such protein should be about 50 g, and the rest of the plate will be taken up by vegetables. An alternative for losing weight can be an omelet (if you don’t value sea creatures), but always with products of plant origin.

To eat or not to eat in the evenings – that is the question?

Along with the fashion for anorexic models and skinny girls, aptly nicknamed skinny fat, the era of starvation diets ended. Today, the standard of beauty is a toned body, and the way to lose weight is not by refusing to eat, but by eating properly. This rule also applies to the evening meal. You shouldn’t give up dinner; it’s better to introduce a few simple rules:

• Plan your last meal 3 hours before going to bed. It is impossible to shift it to a later time because then the digestion process will occur during sleep, which slows down digestion and threatens bloating. If you eat earlier, then all the nutrients will have time to be digested and absorbed, which means you will have to go to bed with a feeling of hunger.

• A mandatory component of the menu must be a source of protein. At night, while you sleep, the formation of new organs and tissues actively continues - the growth of hair, nails, renewal of skin and endothelium. These processes cannot do without amino acids, the source of which are proteins. Don't be afraid to gain weight from protein foods, because protein cannot be converted into fats, unlike carbohydrates.

• The amount of carbohydrates and fats should be minimal. Intense physical work is not expected, and in a quiet evening you will not have time to consume carbohydrates, which means they will all be transformed into fats and stored in reserve on the waist and hips.

• The calorie content of dinner should be 20-25% of the total daily intake. A girl weighing 60 kg and height 160 cm can eat 300-350 kcal in the evening without fear for her figure.

photo from the site https://pitanie.fitcurves.org/

Actually, the rules of how and what to eat for dinner in order to lose weight are completely simple and it won’t be difficult to follow them. The optimal way would be to involve your entire family in such a healthy diet; it will be beneficial for everyone, and the number of temptations for a person losing weight will immediately decrease.

Dinner after training

The main requirement for nutrition after exercise, if you are aiming to lose weight by burning fat, is to create a “window” between it and food. Dinner after training for weight loss should be done 1.5 hours later, so that the calories you just ate are not used to replenish energy. Protein becomes the center of your plate, so here all options for meat or fish compositions, seafood, and cottage cheese dishes are allowed, but without fat. It is desirable that all products be low-calorie, i.e. 150-200 kcal, no more, and was not accompanied by cereals.

• Floor standing air conditioner for home without duct
• Kefir baking recipes
• Turkey steak - recipes with photos. How to cook juicy turkey meat in the oven, slow cooker and frying pan