The last meal should be three to four hours before bedtime.
For some reason, many people who are losing weight associate their last meal with six o’clock in the evening.
This is fundamentally wrong, because after a long break, the body feels threatened and begins to store everything! Karina Yarosh, @karina5632
Candidate of Medical Sciences, endocrinologist, St. Petersburg
Your best friend's wedding, vacation, or important event is coming soon, but we can't fit into our favorite dresses anymore? Then the question on the agenda is: is it really possible to lose weight in a month? Our experts say this is possible. The main thing is to adhere to proper nutrition, but not to go on a debilitating diet and not limit yourself to food after 6 pm. We have compiled a list of ten allowed and tasty dishes that will help you quickly lose a few kilograms.
Kefir with bran
During the period of weight loss, bran is our salvation. They are low in calories, contain a huge amount of fiber and swell in the stomach. Due to this, you can quickly feel full and stop wanting to eat. Bran alone is not worth gnawing on. Throw them into 1% fat kefir. For taste, you can add a pinch of cinnamon or coconut flakes for a sweet and nutritious smoothie.
According to Karina Yarosh, we give preference to light foods that will fill you up but will not interfere with healthy sleep.
What foods should you definitely not eat after six?
- Fried.
- Fatty.
- Spicy dishes, because they stimulate not only the nervous system, but also the appetite.
- Salty, because they retain water, and this threatens morning swelling.
- Sweets, alcohol, coffee - lead the nervous system into an excited state, preventing you from relaxing and resting normally. And without proper rest, any body cannot survive for long: failures, illnesses, depression and other troubles begin.
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Cottage cheese with berries
Any low-fat fermented milk products (cottage cheese, fermented baked milk, tan, ayran) are an ideal evening snack for quick weight loss. They contain protein, which is so necessary if you combine diet with exercise. But you shouldn’t eat cottage cheese and yogurt with additives - they contain a lot of sugar. It is better to buy fresh or frozen berries (they have minimal calorie content) and mix with low-fat cottage cheese.
It must be remembered that safe weight loss is no more than 4 kilograms per month.
But if there is a protein deficiency, then weight will not decrease.
To calculate your protein intake, you need to multiply your weight by 1.2 and divide the resulting figure by 2. Thus, 50% will go to animal protein, 50% to plant protein. And distribute the proteins into 7-8 servings per day. Shavag Sadigova, @dr.dietolog.spb
Clinical nutritionist, St. Petersburg
Porridge, bread
These products are recommended to be consumed in the morning and afternoon. Then they give strength, provide the necessary energy, and eliminate the feeling of hunger. Some of them can be consumed in the evening. The most useful for those losing weight are:
- buckwheat;
- oatmeal;
- unpolished rice;
- pearl barley.
The healthiest breads are made from “popped” grains (round brackets that resemble popcorn). They do not contain fat, starch, yeast, or sugar. They are better to replace the usual bread.
Green smoothie
All kinds of smoothies can add variety to your evening snacks. They are made in five minutes, and taste no worse than in a cafe. The best fat burning drink is a green smoothie. The recipe is as follows: take spinach, parsley, cucumbers and bell peppers, grind it all in a blender or juicer. Fill it with water, throw in ice cubes, and your super-healthy detox shake is ready. Green ingredients can be changed. Instead of cucumber, for example, take kiwi, avocado, basil or kale.
Vegetables
Vegetables have several valuable properties - an abundance of fiber and low calorie content. Therefore, more energy is spent on digesting them than is received. In addition, fiber improves intestinal function, activating metabolism, and partially binds fats.
Do you love pumpkin?
Not really
Those vegetables that you can eat in the evening when losing weight are in the list below:
- different types of cabbage;
- onion;
- pumpkin;
- fresh tomatoes;
- bell pepper;
- lettuce;
- celery (stems, roots, leaves);
- zucchini;
- turnip;
- fresh cucumbers;
- carrot;
- green peas;
- boiled beans;
- eggplants.
You can make a stew from zucchini. For him they take:
- zucchini, carrots, onions, peppers - 1 pc.;
- tomato - 2 pcs.;
- olive oil - 1 tbsp. l;
- salt and seasonings - to taste.
Vegetables are cut into cubes. Pour everything except the tomatoes into a saucepan, pour in the oil and simmer for 10 minutes over low heat. At the end, add tomatoes with seasonings, bring to a boil and remove from the stove.
Omelette
Oddly enough, you can eat an omelet not only in the morning, but also in the evening. Eggs and milk contain a lot of protein, which is useful after training, and are quickly absorbed by the body. It is recommended to cook the omelette by steaming or in the oven. You can add cucumbers, tomatoes and herbs. Again, remember to eat small portions!
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List of healthy and low-calorie foods
You can eat only a limited amount of foods without harming your figure. Moreover, the main principle of their preparation is steaming, baking or boiling. Stewing and eating raw are also allowed. Please take a look at the products below.
Meat
If you've been rubbing your palms together in anticipation of a fatty pork chop or duck in berry sauce, we're in a hurry to disappoint you. You can't eat them at night. Dietary types of meat are allowed. These include:
- chicken breast;
- the rest of the chicken, but without the skin;
- turkey;
- rabbit;
- lean veal;
- lean lamb;
- beef or chicken liver.
All these products are pure protein, which forces the body to work to digest it. This means it speeds up metabolism and burns fat. In addition, protein is an excellent builder of sculpted muscle mass.
Fish
Extremely important when losing weight. Marine varieties are especially valued - pike perch, pelengas, mackerel, salmon, salmon, trout. But you can also eat river fish. Marine is rich in polyunsaturated fatty acids Omega-6, 9. And they have a beneficial effect on the female body. They nourish the skin, make it young and beautiful, smooth out wrinkles.
Seafood
These include shrimp, mussels, squid, oysters, and eel. All of them are also rich in protein, are easily digested and have a beneficial effect on a losing weight. In addition, seafood is rich in yoga and valuable amino acids. All of them eliminate the effect of free radicals and rejuvenate the body.
Cottage cheese
But only low-fat and preferably homemade. No additives or flavor enhancers. It consists of 18% pure protein and is a source of calcium, which is essential for the body. Cottage cheese eaten for dinner is very easy to digest. In addition, it does not provoke a feeling of heaviness in the stomach. You can make cheesecakes, casseroles, and dumplings from cottage cheese. Or eat it pure with berries. You can also add a little honey to it to enhance the taste.
Chicken egg
A source of healthy amino acids and protein. Eggs are good simply boiled or in omelet format. The dish can be seasoned with low-fat cheese or fresh vegetables and herbs. A person is recommended to eat one chicken egg per day (provided there are no problems with the gallbladder).
Tip: chicken eggs can be replaced with quail eggs. They are less heavy on the body. And in terms of amino acid composition they are even superior to chicken eggs.
Interesting: What to eat for dinner to lose weight
Vegetables
You are allowed to eat everything except potatoes. It is better to leave it for the first half of the day, since the tuber is rich in starch and carbohydrates. Vegetables can serve as a side dish for meat and fish. It is allowed to stew, boil or bake them so as not to gain weight. But under no circumstances fry it. Oil adds calories to the finished dish. Or eat vegetables raw. In any case, they are a source of fiber necessary for the body to cleanse itself.
Tip: season fresh vegetable salads with olive oil, lemon juice, and yogurt. But no mayonnaise or sour cream.
Fruits
Seasonal ones are especially good. But don't go too heavy on fruit during dinner. They can provoke fermentation in the intestines. The ideal evening norm is 100-150 g. Grapefruit gives a particularly good effect. It is useful for the breakdown of fats and breast health. Therefore, it is worth including grapefruit in your daily diet. Berries, apples, oranges, and persimmons are also good. But it is better to leave sugary and starchy fruits and berries for the first half of the day. These are grapes, bananas, dried fruits.
Mushrooms
With a high protein concentration, mushrooms have a low calorie content. They can be eaten both in pure form and as additives to salads and omelettes. But it is advisable not to fry the mushrooms, but to boil them.
Fermented milk drinks
You can especially eat kefir, ayran, fermented baked milk, low-fat yogurt, and tan after 6 pm and lose weight. Just make sure they are free of dyes and additives. It’s good if you add a tablespoon of wheat or oat bran to your drinks. It will be both satisfying and good for the intestines. Fiber is known to promote weight loss. Also add fresh berries or fruits to fermented milk drinks. This way you will enrich your body with seasonal vitamins.
Interesting: Diet dishes for dinner
Fruits or berries
What exactly can you eat after six in the evening? If you want to lose weight quickly, it is better to skip dinner altogether and after 18 hours just have a snack, for example, fruit or berries. Apples, pears, citrus fruits, kiwis, strawberries, cherries and any other fruits are suitable. It is better to give up bananas only - they are too high in calories. And don’t make mistakes while dieting that will prevent you from losing weight. For example, don't overeat fruit.
For a comprehensive effect, proper nutrition must be accompanied by physical exercise.
Moderate exercise is important.
Even 10 thousand steps a day is great for the initial stages of weight loss. Yulia Khokholkova, @khokholkova_official
Nutritionist, helthy coach, St. Petersburg
It turns out that in the evening you are allowed to eat not only lettuce leaves and green tea: We need dinner: what can you eat after six, and what can you leave for the morning
What happens in the body in the evening hours?
In the evening, the body legitimately rests after a hard day. He gets ready for bed, so he spends less energy. It’s clear that you shouldn’t overwhelm him with calories. However, a hungry body is also no good. Man is still a part of nature, and from time to time it reminds itself of itself. So, if a person is hungry, then the brain sends signals that it’s time to hunt (that is, get food), and this is associated with the body’s production of adrenaline. Adrenaline excites the nervous system, making it difficult to fall asleep.
So it is better to eat after six o'clock in order to sleep peacefully. The last meal can be an hour before bedtime (depending on what you eat), and even more so 4-6 hours before, that is, from 7 to 10 pm you can have a snack.
Foods to Avoid
In order for dinner to benefit the body and help get rid of excess weight, exclude the following products from the evening menu:
- fried foods;
- baked goods;
- fast carbohydrates;
- potatoes, pasta;
- red and fatty meat;
- fast food;
- offal;
- smoked meats;
- sweet sparkling waters.
One of the main rules of a healthy dinner is a calm environment. The TV should be turned off so as not to be distracted and accidentally overeat. The food is served on a beautiful plate to enhance the enjoyment of eating it.
