Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy - we have heard this folk wisdom since childhood and quickly get used to the idea that evening fasting is the norm. The problem is that the body, deprived of its last snack of the day, begins to get used to the lack of nutrients and stores calories - and we know where they end up after. Of course, if you go to bed at 8-9 o'clock, you shouldn't go into the refrigerator after 6 - don't forget that the last meal of the day is acceptable only 2-2.5 hours before bedtime. At the same time, we remember that there will be dinner! However, only useful and easy. We’ll tell you how to make it right and tasty in this article.
What to eat for dinner when losing weight: black list
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We cannot categorically refuse to eat in the evening - our meals should be regular and nutritious. The only prohibition applies to those who like to eat too much just before bed. This habit will not bring anything good to them - only indigestion and heartburn, slowdown of metabolic processes, disruption of the gastrointestinal tract and lack of proper rest.
What should your evening snack be? How do you see him? Cutlets with mashed potatoes, fatty pilaf and fish - do you think these are harmonious and light combinations? Alas, such tandems are not absorbed by your body at all and remain “overnight” in your stomach until the next morning. As a result, food that has turned into slow-acting poison will ruin your health and add an unwanted kilogram or two to your figure.
Why do experts advise eating two to two and a half hours before bedtime? During this time, food - provided that we have eaten something that will not harm us, but will only benefit the body - will be successfully digested in the stomach, and all the necessary nutrients will be absorbed. The choice of products and dishes included in the menu for dinner should be approached especially carefully: the conditions for their “processing” are not at all the same as they were during the day. The activity of the digestive system in the evening is reduced, the pancreas and gall bladder work more slowly. Considering these factors, it is necessary to abandon those “unprofitable” foods that will inhibit the activity of the gastrointestinal tract. Invalid:
- high-calorie, fatty and spicy foods;
- sources of “simple” carbohydrates;
- foods containing excess glucose.
You should be careful when including fresh or dried fruits in your dinner menu. We’ll talk about what you can eat for dinner while losing weight a little later, but for now let’s look at the list of foods that are undesirable to eat:
- White flour buns are a real storehouse of easily digestible carbohydrates, which are harmful to our figure and slow down digestion. In addition, such a snack has one more disadvantage - sweet and rich pastries affect blood sugar levels, namely, they increase it. We want to eat even more - our appetite flares up and it’s difficult to control ourselves. In addition, all refined foods are prime candidates for a place in the “fat depot”. The benefit from them is zero, and the harm from concentrated glucose and starch is colossal.
- Fatty red meat - baked, fried, boiled - is undesirable for dinner in any form. It is better to replace it with dietary food - chicken breast - or baked low-fat fish.
- Sausages and smoked meats - sausages, wieners, cervelat - many of us are accustomed to eating them for dinner and can no longer imagine an evening snack without this unhealthy food. Why is it absolutely contraindicated, especially for dinner? A variety of smoked meats contain not only fats, but also teramine, an amino acid that stimulates the production of norepinephrine. It is this hormone that is responsible for the production of nerve impulses. You will not be able to fall asleep after such a snack - your brain will be excited and will not be able to fully rest. Not to mention that the thrifty body will stock up on new calories.
- Rice is a source of starches and simple carbohydrates that are deposited on the sides so quickly. We refuse it in the afternoon, like other cereals - it will simply be difficult for the stomach to digest them.
- Nuts are an incredibly high-calorie snack for dinner, almost half of the diet (if you don’t forget that a handful of walnuts contains as much as 696 kcal). In addition, they contain too much fat for the final meal - it is unlikely that this product will be completely digested and benefit your body.
- Sweet fruits and vegetables - these must be eaten before 16:00. Otherwise, they will turn into new kilograms and become a source of grief, not health. If you really want to find a light dessert for the evening, choose healthy and light - pomegranate, tangerine or grapefruit.
- Pickles - such homemade preparations are too heavy for the stomach and will not be fully digested. Often, pickled cucumbers or tomatoes from a jar cause heartburn, which occurs not immediately after a snack, but just before bed.
- Hot sauces - horseradish and mustard-based dressings, ketchups - after them you are unlikely to be able to sleep. In addition, the activity of the gastrointestinal tract noticeably decreases in the second half of the day - your body, which is in the mood for rest, cannot cope with heavy and spicy food.
- Fast food - Big Macs, French fries and other “joys of life” offered to us in fast food restaurants irritate the digestive system and have excess calorie content. You will sleep with a heavy stomach, get up without resting, and after a day or two you will notice weight gain. Fatty, salty, heavily flavored with preservatives, flavor enhancers and harmful additives - these “unprofitable” products should leave our diet once and for all.
- Chocolate is a sweet that should be excluded from the menu - both evening and daytime - these are milk bars that do not bring any benefit to our body. You can eat dark chocolate, but not in the afternoon - only before 16:00.
Rules for a beautiful figure
To ensure that dinner becomes a full-fledged healthy charge, follow these rules:
Serving size should not exceed 400 g.
Optimal calorie content: about 300 kcal.
The last meal should be completed two hours before bedtime.
Photo: istockphoto.com
Protein dinner option for the week:
Monday:
boiled beef and fresh tomato salad.
Tuesday:
steamed cod and green beans.
Wednesday:
baked chicken, couscous and vegetable salad.
Thursday:
grilled salmon and bulgur with vegetables.
Friday:
steamed turkey cutlet and bean salad.
Saturday:
baked salmon and brown rice with vegetables.
Sunday:
boiled chicken breast and beans in tomato sauce with vegetables.
10 foods that are high in protein. What to eat after training
What is the best thing to eat for dinner when losing weight?
We have exclusively healthy and tasty products at our disposal:
- poultry (white, dietary) or rabbit meat;
- seafood;
- red fish;
- stewed or fresh vegetables;
- eggs;
- fruits must be unsweetened.
Find the perfect combination of these ingredients for yourself and get a low-calorie and healthy dinner for weight loss - without the negative consequences of new pounds, heartburn and digestive disorders.
At the same time, do not forget - nutrition should be varied and balanced, without unexpected and poorly digestible combinations or monotony. If we eat lean meat, don’t forget about the side dish - cucumbers, tomatoes, any greens (dill, parsley, cilantro, lettuce), spinach, eggplant, all types of cabbage (Brussels sprouts, broccoli, etc.), zucchini, etc. are suitable for it. “Owls” cannot skip the evening meal - they must have dinner. You can save more calories for your last snack of the day. At the same time, a meal containing more than 650 kcal for women and 950 for men is not recommended - for the sake of your own slimness.
Kefir as a proper dinner for weight loss - is it possible or not?
If you really want to eat before bed (for example, at 9 pm), your salvation will be a glass of kefir - a drink that will satiate you for a long time and will not allow the feeling of hunger to “cut through” at the most inopportune moment. However, you should not replace the entire dinner with it - the body will not appreciate it.
The best option is:
- Snack at 19:30 – navy pasta (made from durum wheat).
- A glass of 1% kefir at 21:30 and biscuits is a great way to “kill the worm” before bed without putting a strain on your stomach. The structure of the drink will allow you to feel full much faster than after milk or juice, and the low glycemic index of this product will not allow your blood sugar levels to rise.
What can you eat for dinner when losing weight: healthy and satisfying cottage cheese
This product is good both on its own and as an ingredient in complex dishes. We advise you to stick to the golden mean: our option is 1.8-5% fat, but no more. By not forgetting about moderation in everything, you will not only help yourself achieve the desired slimness, but also provide your body with the calcium it needs.
How to make dinner incredibly healthy using cottage cheese as the main component of a healthy, balanced diet? Add this product to salads - for example, from lettuce leaves, tomatoes (you can take cherry tomatoes), cucumbers, sweet peppers.
Interesting fact: this amazing milk concentrate can be consumed in different forms so that you don't get bored with the monotony. If you are tired of the specific taste of curd mass, make a smoothie out of it. We offer you two delicious options:
- To prepare the first one, you will need currants, some strawberries, cottage cheese itself and a third of a glass of bio-yogurt. First, grind the strawberries in a blender, and then everything else. Pour the resulting cocktail into tall glasses and serve.
- A similar option is with cranberries instead of currants. Combine and beat bright berries, strawberries or wild strawberries, low-fat yogurt. Add curd balls to the resulting mixture.
These recipes are further proof that a healthy protein dinner for weight loss can be low in calories. True, you shouldn’t think that the smoothies you prepare are the only and main dish for the whole evening. Next, we will tell you what food will satiate us without harming our figure.
Porridge with quinoa, pumpkin and seafood
Photo: Restaurant Uhvat
The author of the recipe is Victor Beley, brand chef of the Uhvat restaurant
- 150 ml baked milk
- 80 g quinoa
- 60 g pumpkin
- 70 g scallops
- 30 g crayfish necks
- 50 g cream
- 10 g parmesan
- 10 ml green oil
- Salt and pepper
Step 1. Fry the crayfish tails and scallops in a frying pan until golden brown.
Step 2. Bake the pumpkin until done, sprinkle with sugar for caramelization.
Step 3. Bake quinoa with baked milk in the oven at 170 degrees for 40 minutes.
Step 4. After this, combine the crayfish tails, scallops, pumpkin and cereal and bake in a pot at 110 degrees for 10-15 minutes.
Step 5. Prepare the sauce. Heat the cream in a saucepan on the stove and add grated Parmesan, salt and pepper to taste. Stir until a homogeneous consistency is obtained. Then we beat it in a blender.
Step 6. Serve porridge with Parmesan cheese sauce.
What can be prepared: looking for the best options
We don’t think it’s worth reminding people about what is and isn’t allowed for dinner. But let us repeat: the last meal should be light, and going beyond the established calorie limits is prohibited.
If the food is too rich and high in calories, you will not only not lose weight, but also not sleep. Remember what we said earlier - you should not fill your stomach with all sorts of things just before bed. Instead, eat your cooked meals early and then relax 2 hours later.
Do not forget that the following “light” foods will leave our stomach the fastest:
- sour milk (yogurt, kefir, fermented baked milk);
- low-fat broths;
- scrambled eggs.
And here’s what takes about 4 hours to digest:
- stewed or boiled fish;
- lean meat (turkey, chicken, rabbit);
- salads.
If you are planning a healthy dinner and adhere to proper nutrition for weight loss, in which daily caloric intake is required, you do not need to be reminded that all foods must be weighed and their energy value should be recorded in a diary.
Here are some more tips for those who want to lose weight:
- It is useful to take a walk after eating, rather than sitting on the sofa in front of the TV, having barely finished your plate.
- If you want to eat right before bed, allow yourself a glass of kefir or light yogurt.
- Exclude both simple and complex carbohydrates from the evening menu so as not to overload your stomach and accumulate extra calories.
Next, we will give recipes for a healthy and healthy dinner that promotes weight loss. Despite the low energy value of the portion, they are quite filling and tasty - you are unlikely to want to eat after such a meal. Try to make a light and healthy evening meal the norm, not the exception to the rule. Remember that fasting reduces the body's defenses and slows down metabolism. Don’t test yourself - eat fully, and most importantly, on time.
Why squirrels at night?
Contrary to popular belief, a protein dinner is necessary for those who dream of a toned figure. The fact is that it is at night that the body turns on the functions of growth, development and renewal. It is at night that the treasured muscles grow. And these processes require building material – protein.
Photo: istockphoto.com
From 23:00 to 00:00, growth hormone is produced - an active fat burner. During this time, he is able to get rid of 150-200 g of adipose tissue. But if insulin enters the blood between 21:00 and 22:00, the somatotropic hormone will not be released, which means there will be no fat burning. Therefore, you should pay attention to foods with a high insulinemic index and exclude them from your evening meal. These include, for example, cottage cheese - it will be the wrong choice if you want to achieve a sports figure. A high-quality steak with vegetables, on the contrary, will promote night fat burning. The ideal combination for dinner is protein and fiber.
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