Dishes for dinner for weight loss. Features of protein products

All women have heard - you can’t have dinner after six in the evening. What if you only show up at home after six? Really hungry to stay or eat something light. What can you eat for dinner and not harm the body. The topic of weight loss does not leave the TV screens. The advice of nutritionists is very contradictory and categorical. According to their statements, an opinion is created that if you regularly skip dinner, then the issue with overweight and health will be resolved. However, doctors say otherwise. Who is right?
I invite you to the group on Subscribe.ru: Folk Wisdom, Medicine and Experience

What is the reason for such a ban?

This ban on dinner after 6 pm is usually motivated by the fact that all the calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that overweight problems start when you constantly take in more calories than you can expend.

Losing weight mistakes

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

People who confine themselves to a cup of coffee for breakfast are very reckless. Of course, they will cheer up, but they will cause significant harm to their poor stomach.

The most common mistake people make when trying to keep or acquire 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 is suitable: 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, vegetable stew: beets, carrots, eggplant, zucchini, pepper, pumpkin, corn, cabbage;
fermented milk products: yogurt, kefir, bio-yogurt, fermented baked 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;
thermal 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 the evening reception should be well and quickly digested. Then nothing will interfere with a good sleep and the body will have time to recover. What should be dinner to lose weight?

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

Tip for those who are struggling for harmony: eat slowly, not being distracted by TV or talking at the table, chewing your food thoroughly. Get yourself black or blue plates, use natural seasonings and spices. Dress salads with yogurt olive oil or low-fat sour cream. Can you drink instead of sweets? Herb tea with added honey.

We remind you that you should enjoy your dinner. You now know, so as not to harm either health or 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 to you, health and harmony.

ATTENTION:

Recipes traditional medicine most often used in combination with conventional treatment or as an adjunct to traditional treatment. Any recipe is good after consultation with a specialist.

Do not self-medicate!

Share with your friends on social networks!

The site is non-commercial, developed at the personal expense of the author and your donations. You can help!

(Even a small amount, you can enter any)
(by card, from a cell phone, Yandex money - select the one you need)

All experts in the field of nutrition, describing nutrition schemes for body shaping, specify that in the evening it is necessary 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 forbidden foods closer to the night and the body is satiated. What dishes will not contribute to weight gain, and how to eat right in the evening?

What is weight loss

Reducing the calorie intake to almost zero, eating greens and drinking kefir is a path to erosive changes in the gastrointestinal mucosa, but not body shaping, although weight may go away, but only water will be lost. Competent weight loss is the burning of fat reserves, i.e. impact on the quality of the body, depending on the quality of nutrition. 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 losing weight.

What to eat for dinner to lose weight

Food can help burn fat if it has a so-called. "zero" calories. This concept does not mean literally 0 kcal, but the predominance of the amount of effort that the body will make to process it and get energy over the number of calories that it contains. These foods can help you lose weight, but they're not the only foods you should eat at dinner to lose weight. Evening meal, according to doctors, must include and very nutritious foods but low in calories. Mostly these are light proteins, but they are not always useful.

Dinner at proper nutrition for weight loss should include something from following products:

greens (fiber and low calorie);
vegetables (especially cruciferous, i.e. cabbage), better in fresh;
spices (disperse metabolic processes).

The main principles of a proper dinner

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

Try to eat in the evening 25-30% of the daily calorie allowance.
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 sour-milk group of drinks (ryazhenka, kefir, sourdough).
The right dinner for weight loss is a reduced proportion of carbohydrates (exclude simple ones completely) and the absence of high GI foods.
You can’t have dinner with potatoes, just like you shouldn’t eat in the evening boiled beets and carrots if you're hoping to dump excess weight.
Fruits, if you really want to, take green (or citrus fruits), because. the rest, when used for dinner, will interfere with weight loss.
Do not overeat - a portion should saturate you, but not to the point of wanting to lie down and not move: imagine that after dinner you need to jump more. Can you? If the answer is yes, all is well.
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, caffeine sources, fatty/smoked meat products for dinner.

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 ones will harm the figure to a lesser extent. For such a situation, nutritionists advise giving preference to red wine and hard varieties cheese. The ideal option is Parmesan and its “relatives”, i.e. 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;
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;
dairy products;
maybe a little honey;
juices from vegetables / fruits that are made at home (i.e. no additives);
nuts and seeds are allowed in the minimum 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 you already have, or you lead an absolutely sedentary lifestyle. Deciding what to eat will have to be based on the calories 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 white + low-fat cottage cheese, it is allowed to add some sour berries) and natural yogurt.
A portion of kefir or fermented baked milk (up to 500 ml is possible), but it is better to leave this option for the 2nd dinner, which is closer to bedtime.
Smoothies (preferably vegetable, because 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, soy sauce are suitable for marinade.
stewed mushrooms.
Turkey/chicken cutlets or meatballs that have been baked in the oven or steamed.
Omelette, 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 version of evening food only to people who have food during the day. physical exercise. Then the protein will go to the structure of the muscles, and will 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 leaf salad, dill or other kind of greens. You can take a cucumber if you do not like animal protein without plant foods.

Easy dinner for weight loss

Are you not subjected to physical exertion, do you have an office job, do you not take walks, and do you go to bed early? Delicious light dinner for weight loss in your case will exclude meat, because. it will not be digested and will poison the body, but the fish ( lean types) Can. Suitable for dinner and seafood. A serving of such protein should be about 50 g, and the rest of the plate will be occupied by vegetables. An alternative to losing weight can be an omelette (if you don’t appreciate marine life), but always with plant products.

Dinner after workout

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 a workout for weight loss should be carried out after 1.5 hours, so that just eaten calories do not go to replenish energy. Protein becomes the center of your plate, so here are all the options for meat or fish compositions, seafood, cottage cheese dishes allowed, but without fat. It is desirable that all products are low-calorie, i.e. for 150-200 kcal, no more, and was not accompanied by cereals.

Diet dinner recipes

You can't figure out how to create a grocery set in the evening so that it turns out to be healthy, but tasty, and go to bed without feeling hungry? Check out these recipes diet meals, which attract with simplicity and low calorie content of prepared food. The basis of these options for the evening plate is eggs, which are a must-have product on the menu, and cereals - buckwheat and rice.

Omelette

Cooking time: 7 minutes.
Servings: 1 person.
Calorie content of the dish: 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 want to eat something harmful after, try a light omelet. You can cook it in a pan, but it must have a non-stick coating, or you can cook it 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 taste and nutrition, you should add greens or vegetables. You can throw a couple of grams hard cheese.

Ingredients:

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

Cooking method:

Grind the washed spinach, cut the tomatoes into slices.
Share on hot pan, pour egg whites whipped with milk.
Putting a lid on top, wait until the surface of the omelet grabs.
Turn over, brown the other side. Roll up before serving.

Rice

Cooking time: 35 minutes.
Servings: 1 person.
Calorie content of the dish: 114 kcal.
Purpose: for dinner.
Kitchen: home.
Difficulty of preparation: easy.

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

Ingredients:

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

Cooking method:

Rinse the groats until the flowing water is transparent.
Boil for half an hour using stainless steel cookware. Salt is minimal - for dinner this is best avoided.
Throw shrimp into boiling water for a minute.
Cucumber cut into slices, decorate the main dish.

Buckwheat

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

If you adhere to the principles of a healthy diet, it is advisable to avoid cereals in the evening for weight loss or consume them before 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 safe for people with food allergies (mainly gluten). If you don’t know what you can eat hearty for dinner while losing weight,.

Ingredients:

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

Cooking method:

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

eggs

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

If an hour after the main evening meal you realized that it was far from night, hunger again made itself felt, and you couldn’t decide how to drive it safely and reliably, boil eggs for dinner. However, they may not saturate solo, so it is additionally worth going through the list of products allowed for weight loss. Here you will need greens (be guided by the presence in the refrigerator), Bell pepper, 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:

Boil eggs. Technology is not important, because you remove the yolk. Cut the protein lengthwise to make halves-boats.
Grind pepper, cheese and herbs. Mix.
Spread this mass with a teaspoon into the protein halves. Dinner tonight is ready!

Video: What to eat for dinner when losing weight

And a delicious dinner? Are the recipes in stock too long-playing or boring? We will help!

After a hard day at work, I really want to come home, eat something tasty, homemade and hot if possible, and not hastily cook pasta with sausages. In conditions of constant workload of urban residents, the second option is, unfortunately, the most viable. Of course, it is periodically revived by food delivery, but this is still not an equivalent replacement. What to do for those who want to save the hearth and at the same time save strength? How to cook a delicious dinner quickly and easily, we will tell below.

Likbez

The main loss of time in the process of preparing dinner after a hard day's work is the lack of a plan. Impromptu is always beautiful, but often not everyone is capable of its high-quality performance. Therefore, in order to “lay straws for yourself”, you need to prepare in advance. We are talking about the usual planning of the diet for the week ahead. No, no one is forcing you to spend all your suffering Sunday cooking food that will go bad by the middle of next week - so you will still return to pasta and dumplings. We will help every evening to create a light, tasty and quick dinner without much effort on your part. All you have to do is sit down and make a list of the ingredients you need to prepare the meals your family loves. At the same time, in order to provide a delicious dinner quickly and easily, these dishes should be prepared for a maximum of half an hour and require minimal participation from you.

So, the procedure is as follows: we make a list of foods and a list of ingredients necessary for its implementation, and we go shopping for products that will survive a week of storage without problems. Anything perishable can be picked up on the way home from work. The general preparatory work is over.

Lifesaver

To extend the life of products, you can use the following tricks:

Marinades. Wonderful piece of work. Meat, poultry, fish will perfectly spend at least a couple of days in it (in the refrigerator!), Without losing at all in taste and quality.
Freeze. A wonderful thing. You can wind the same stuffed cabbage rolls or pancakes with filling, all that remains is to pour the sauce over them and bring them to readiness or just fry them. Also, if the family loves freshly baked sweets for evening tea, then you can make blanks from shortcrust pastry and freeze them. So making cookies for dinner is quick, easy and tasty, you can do it - just take out the supplies and bake without defrosting.

Now consider the options for dishes.

Fish

This great option a quick dinner, as this product is prepared very quickly. The recipe we offer is different in that you can provide yourself with a luxury dinner without much effort - just marinate the fish in advance. Practice has proven that from storage in this form, it only becomes tastier. We will need:

Finely chop the onion. Mix all ingredients except the main one. Cut the fish into portioned pieces. Coat it with the resulting mixture on all sides, put it in a container and fill it with the rest of the marinade. Do not be afraid of honey in the composition - it is he who will provide you with an unforgettable tasty dinner quickly and easily.

Cover the container with a tight lid and refrigerate at least overnight. Take out if necessary right amount pieces and bake on foil for a third of an hour at a temperature of 200 o C.

Chicken

Great product! Especially the fillet. It is low-fat, satisfying, does not leave heaviness in the stomach. You can cook in several ways:

You should not compare these methods in terms of energy consumption - all this quick recipes for dinner, and the period of their preparation is 15 minutes.

In the first case, you just need to beat the fillet, rub it with your favorite spices and fry in a hot frying pan - in oil, if you want a crisp, or without it, if you want. thin waist. It is better to salt immediately in a pan, so the meat will remain juicy.

In the second, you need to take cream with a fat content of at least 20%, add a mixture of your favorite spices to them, you can have mustard in grains. Pour in the sauce chicken fillet, cut into portioned pieces, and get it as needed, just fry in a pan. For 500 grams of meat you need 300 ml of cream. Thanks to this recipe, you will get the most delicate, light, tasty and quick dinner, just add to the meat

In the third case, we are not talking about the mayonnaise in bags that can now be found in every supermarket, but about its home-made variation, which is just an egg-oil emulsion. Chicken fillet is dry on its own, and the oil makes it juicier. For mayonnaise you will need:

eggs - 2 pcs.;
vegetable oil - 200 ml;
citrus juice - 1 tbsp. spoon;
favorite spices - to taste.

Whisk the eggs, slowly adding the oil to them. The mass will immediately thicken. Add juice and spices, stir. Pour this mass of 500 grams of fillet, cut into portions, and take out as needed.

Paste

Yes, the ill-fated pasta still claims to be your light dinner. Recipes light dinner would be incomplete without them, agree. But we are from the dining room with the motto "But satisfying!" go to Italian cuisine, which is impossible without pasta. The simplest, but no less tasty variation of it is "Carbonara":

Boil pasta according to instructions.

Meanwhile, melt the butter over medium heat. Finely chop the onion, garlic and bacon, fry until intense appetizing smell. Avoid burning! Otherwise, a light, tasty and quick dinner will not work, and the mood along with the products will be spoiled.

In a separate bowl, whisk together the cream, yolks, Parmesan, salt and pepper until smooth. Pour the mass into the onion and bacon, mix quickly and turn off immediately.

Add the resulting sauce to the already prepared pasta, stir and serve immediately.

If desired, bacon can be replaced with ham, vegetables, mushrooms. Of course, it will no longer be "Carbonara", but the main thing is that it be tasty.

Soups

Today you can find countless varieties of soups based on canned fish, which is not very cool. We offer you a wonderful, healthy and tasty soup:

This is a great option for those who don't know, fast, easy and delicious. And even a rookie on the kitchen battlefield will be able to cope with the task.

Put a pot of water or broth on the fire. Finely chop the onion. Peel potatoes and carrots, cut into small pieces. Cut the fish into small pieces. As soon as the water boils, add pepper and onion to it, cook for 5 minutes. After that, put potatoes with carrots in a saucepan, cook until half cooked. Add fish and pour in cream. Season with salt and cook until the vegetables are soft. You can serve, sprinkling each serving with finely chopped herbs.

side dishes

In order to cook dinner quickly, tasty, inexpensive, it is not necessary to have special culinary skills. A little preparation with ingenuity - and you are on a horse. In case of side dishes perfect option, in addition to the usual potatoes and boring pasta - which came to us from the east. You don’t even need to cook it - pour it with boiling water, according to the instructions on the package, wait a bit and season with your favorite spices, sauces or oil. However, the amount of protein and beneficial trace elements this product rolls over - you won't regret it!

Salads

A delicious "quick and easy" dinner is incomplete without a salad. In some cases, it can even completely replace the evening meal - this is true for those who follow the figure. Today we will consider just such an option - low-fat and satisfying:

chicken or turkey fillet - 300 grams;
young carrots - 200 grams;
celery stalks - 150 grams;
soy sauce - 2 tbsp. spoons;
low-fat yogurt or sour cream - 150 grams.

Boil the fillet in boiling salted water for 15 minutes. Take out, let cool. Cut vegetables and fillets into small pieces. Mix yogurt (sour cream) and soy sauce. Combine all ingredients in a bowl, mix. You can apply.

Dessert

The irreplaceable favorite of dinners after work is the Fondant cake. It is it that will complete a delicious dinner, quickly and easily turning it from an ordinary meal into a small family celebration:

Preheat the oven to 220 ° C. Melt the chocolate and butter in a water bath until smooth. Add to chocolate mass flour and powdered sugar. Stir. Whisk in the eggs and yolks. Stir until smooth.

Pour into 6 equal silicone molds and bake for 10 minutes. All. That's why quick recipes for dinner are good, because the hostess is not required to hang around for hours at the stove.

Carefully run a knife along the sides of the mold, carefully invert onto a plate. Serve with a scoop of ice cream and serve immediately.

Salvation in the multicooker

Great outlet for busy people. Try Braised Cabbage with Chicken:

cabbage - 1500 grams;
chicken fillet - 500 grams;
onion - 1 pc.;
carrots - 2 pcs.;
water - 200 ml;
tomato paste - 1 tbsp. spoon;
vegetable oil - 3 tbsp. spoons;
salt - to taste;
spices - to taste.

In order to cook a quick, easy one, first of all chop all the products: chicken - into small cubes, carrots, onions and cabbage - into strips.

Put the meat in the bowl of the multicooker, after greasing the latter with oil. Set the "Baking" mode to a third of an hour and cook, stirring. After the set time has elapsed, add the onions, carrots and tomato paste.

Set the "Baking" mode again for 20 minutes. After 10 minutes, add the remaining ingredients. After that, switch the "Baking" mode for half an hour and go about your business while dinner is being prepared.

Easy Recipes for a Romantic Dinner

Even in the harsh everyday life there is a place for romance. Indeed - cooking in 4 hands brings people together very much. We will offer you a dinner option that combines satiety and lightness at the same time:

chicken fillet - 500 grams;
white bread - 4 slices without crusts;
garlic - 1 clove;
cheese "Mozzarella" - 200 grams;
eggs - 2 pcs.;
flour - 3 tbsp. spoons with a slide;
a mixture of favorite vegetables - 500 grams;
favorite dried herbs;
olive oil - 2 tbsp. spoons;
salt - to taste;
pepper - to taste.

Preheat the oven to 200°C. To prepare a great tasty dinner quickly and easily, cut the fillet into portions. Grind bread, spices, salt, pepper, garlic and 100 grams of cheese in a blender until smooth crumbs.

Pour flour into a separate bowl. Wash vegetables and cut into small pieces. Whisk the eggs in a separate bowl.

Roll the chicken pieces first in the flour, then in the egg, and finally in the cheese-bread mixture. Place the finished pieces on a baking sheet lined with foil.

Spread the vegetables between the chicken slices, sprinkle with spices, drizzle a little oil and sprinkle the remaining cheese on top. Bake until vegetables are ready.

That's all, ready easy dinner for two. Recipes for such occasions tend to be simple and easy to pair with a side dish.

Healthy lifestyle... How much meaning in this phrase? Is there a fine line that can help distinguish between a person with a fanatically heightened desire to always be young and healthy, and someone who simply does not want to harm himself by enjoying life? Of course, alcohol, smoking, a sedentary lifestyle, an irrationally drawn up daily schedule and bad food will very quickly turn even a hero into a sick person, so each of us should try to minimize negative factors. Healthy nutrition is one of the highest priority goals for everyone who strives for a full and long life. In today's article, we will try to reveal not the entire nutrition system as a whole, but only one part of it. We will find out what the right dinner is and whether it is possible to combine the points of view of nutritionists and lovers of various sweets together, to find the treasured golden line between healthy and tasty.

Pledge of health and longevity

For starters, a bit of topical reality. Few contemporaries can boast of a regular working day, the ability to work until five o'clock in the evening and the absence of obstacles on the way home, such as a supermarket, meeting with friends, solving personal issues and, of course, many kilometers and exhausting traffic jams. Well, how can you cook and eat the right dinner on time, if the only desire of a person at the end of the day is to lie on the couch and rest. Salad and steamed dishes, you say? No, haven't heard of that. Microwaved pizza and Chinese food from the delivery service - that's what we indulge in for the coming dream.

As a result, we get fatty unbalanced food, too many calories, heaviness in the stomach, problems with the gastrointestinal tract, blood sugar and cholesterol. This whole bouquet results in symptoms that are quite typical for any city dweller: frequent headache, nausea, insomnia, problems with stools, obesity and general unhealthy well-being. What to do in this case, what to eat for dinner with proper nutrition?

Good night

During the day, each person needs to do a lot of activities: someone goes to work, someone studies, and someone messes around at home. Some, after completing the “obligatory program”, can come to their cozy nest and calmly indulge in doing nothing, while others only dream of it in a sweet dream. Hobbies, children, household chores - how many times does a person have activities that have to spend their priceless kilocalories? That is why for each of us there is no single principle that would describe what a healthier diet is in general and the right dinner in particular.

To be cheerful and fresh in the morning, it is important to get a good night's sleep, and before that, eat normally in the evening. Nutritionists, bloggers specializing in a healthy lifestyle, and just all those who have eaten a dog in this matter, argue that an evening meal should be a must. It may consist of different dishes, the main thing is that they are light, not very high-calorie and easily digestible. So, with proper nutrition?

fish, seafood or dietary meat;

vegetables, but for those types that contain a lot of carbohydrates, it is better to say “no” (potatoes, carrots, beets);

dairy products.

According to the norms, for a person who does not follow the strictest diet and is not a professional athlete, about 300 kcal should be consumed at dinner (250 for men and 350 for women). Two-thirds of what is on the plate are vegetables, and not only those that have been cooked, but also fresh. The rest is proteins in the form of poultry, rabbit, veal or fish. Mushrooms, as an alternative to animal proteins, are a perfectly acceptable option.

Dinner 18+

For those who still have the strength after the workday, and the soul wants a holiday and love, you need to especially carefully consider your right dinner. There will always be disputes about a variety of products that increase sexual desire in men and women, but ingredients that have been unequivocally tested for centuries and many passionate pairs that will decorate any recipe exist and are not subject to doubt.

The basis of a romantic dinner should be the same protein, but to achieve the desired effect, it must be generously seasoned with spicy exotic herbs that will excite hot feelings in partners. Fresh vegetables(for example, a salad of tomatoes, cucumbers, celery) along with a variety of greens (cilantro, parsley, parsnips or basil) and soft varieties cheese is the most correct dinner. Recipes should be as simple as possible, food is best cooked on the grill or baked in the oven. Having tasted such yummy, a man cannot but thank his beloved for cooking masterpiece pleasant evening and night.

We eat with children

Children's dinner is a little different from the adult. Toddlers spend much more energy during the day, they grow up, experiencing tremendous stress at school, various circles and sections. This does not mean that they can be fed fast food, but moms should try to make dinner nutritious and varied.

Delicious salad of fresh or boiled vegetables with meat, casserole or pudding - great options delicious and healthy dinner little gourmet. In addition to being useful and meeting the needs child's body, to prepare such dishes simply and quickly.

Dinner: right or healthy?

The trend towards obesity and short life expectancy is something doctors around the world have to deal with on a daily basis. Naturally, each specialist adheres to his own methods and ways of dealing with excess weight and improving the body of a person in need of a diet. Some of them go to extremes, and in pursuit of a quick result of their clients, they “break” the already shaky metabolism, turning people into their eternal patients.

Specialized publications are full of diets and works of pseudoscientists who guarantee quick loss weight and normalization of digestion by strange and dubious methods. But you need to understand that normal functioning the body involves the use of a person not only proteins or carbohydrates, but also fats, vitamins, minerals. It is possible to exclude any component from the diet, but only for a short period, because single-component diets or have nothing to do with rational and varied diets. The right dinner for weight loss is not a bowl of empty buckwheat or a glass of fat-free kefir, but a normal dish with a balanced composition that includes different groups of ingredients.

Mouth shut

Another myth that forces you to lock not so much your mouth as the refrigerator, and with it all kitchen cabinets, is the rule that prohibits eating after six. Desperate weight loss interprets it so literally that some of them fifteen minutes before six in the evening gorge themselves on fried potatoes and chicken baked in mayonnaise, and for dessert they are able to slap half Prague cake. The sad result is growing kilograms on the arrow of the scales and expanding buttocks and waist.

Research recent years prove that you can eat a field of six, the main thing here is to build on the time when you go to bed. You need to subtract 2-3 hours from the “H” hour, and for the coming sleep you can generally afford to drink a glass of kefir or yogurt with berries, germinated cereals or delicious herbal tea with honey. This will be a great alternative to dessert or buns, which are better to be postponed until better times, that is, until the morning.

It's delicious to eat

So, we have a certain task before us: we eat right (dinner). The recipes that make up the menu for the week are summarized briefly, but they will give you an understanding of the essence of cooking and the right direction.

Classic vegetable stew. To prepare it, you need a list of products that is quite budgetary and accessible at any time of the year (potatoes, cabbage, carrots, onions, zucchini, cauliflower, green pea). For seasoning sauce, low-fat sour cream, favorite herbs and spices are suitable, tomato sauce or juice. Cooking the dish is simple to disgrace: peel the washed vegetables, chop into cubes or straws and simmer until cooked, sour cream sauce and it is better to add greens at the end, 10 minutes before serving.

Spicy chicken fillet with rice. Cooks advise preparing this dish in advance, or rather, cooking meat by marinating it in orange juice, curry and salt in the morning, and in the evening boil the rice and fry the chicken over high heat. Just don't use too much. vegetable oil - excess fat we don't need anything.

Fish. Here, the scope for imagination is simply limitless, this product can be baked in the oven (for this it is better to take fatter varieties) or cook cutlets from it, which are served with boiled or baked potatoes. fish cakes it is better to cook from fillet, which is passed through a meat grinder, with bread and onions soaked in milk. In the mass you need to add pre-fried grated carrots, egg, salt and pepper. Cutlets are fried over medium heat on both sides (approximately 5-7 minutes).

Vain efforts

No matter how much we try to rationalize dinner, but healthy eating presupposes a certain system, which includes not only proper meals and dinners, but also breakfasts, as well as All harmful and synthetic goodies should be excluded from the diet, replacing them with dried fruits, nuts, cereal bars. Breakfast should be the largest number of calories, fats and carbohydrates eaten during the day, so they will give strength for productive work and will not be deposited in the form of fat reserves on the tummy, hips and waist.

In anticipation of warm days and, as a result, a decrease in the amount of clothing on the body, many of us are thinking about how to get in shape. And when desperate thoughts begin to creep into my head about what to eat in order to build weight, among other things, comes to the rescue healthy dinner for weight loss. Of course, everyone knows that miracles do not happen and any transformation on the outside is only a consequence of internal changes - we are what we eat.

This is true! Eating carbonara or borscht at half past twelve at night, it is difficult to count on a thin waist, if we are not talking about a high school student with a sparkling metabolism! But, in fairness, such a diet is not good for young ladies either - too heavy food and insufficient time to digest it before going to bed worsen the condition of the skin on the face and body.

Any weight loss is always three components: good health (in order to lose weight, you need to make sure that it did not appear due to problems with the endocrine system of the body), physical activity and, of course, proper nutrition.

So, you have already purchased a gym membership or started doing regular exercises at home, the first results have appeared that you don’t want to lose at all due to overeating or the wrong menu.

There are two news:

The most effective diet for losing weight is no carbohydrates in the afternoon. A pack of fat-free cottage cheese is just what you need!
Only a few are capable of adhering to such a regimen for more than several days in a row without losing good mood and joy of life, so there are many ways to diversify the diet without going overboard with calories.

The main thing is to remember a few rules of a healthy dinner for weight loss.

Last meal

It should be no later than 2.5 - 3 hours before bedtime.

You should not torture yourself with hunger strikes after 18 hours - this will only lead to a breakdown. But to go to bed immediately after eating, no matter how light it is, the body must rest and recover, especially if you practice physical activity, and not digest.

Dinner Ingredients

The ratio of proteins-fats-carbohydrates, the notorious BJU, is one of the main points of competent weight loss. Ideally, you need to keep a daily calorie count, scoring into the counter on your phone or recording in a notepad. So, in the evening, the question is “how much and what else can I eat without going beyond daily allowance' will resolve itself.

To all those who are upset by the very thought of the upcoming calculations, we suggest focusing on the contents of the plate. In the evening, the volume of carbohydrates (and not only simple ones!) Should be cut back to without fail to the minimum.

For example, 2 parts fiber, 1 part protein, and 1 part carbohydrate. This is the best option so as not to get hungry before going to bed and not rush to the table in the morning. Fat in this context is necessary, but only vegetable.

Serving size

It's simple - two folded palms (your handful) is the measure. It’s not worth eating less - we don’t want to slow down the metabolism and stop weight loss, more - too, we need to part with extra pounds!

So, what can you think of from the products at hand to make dinner for weight loss easy, as expected, but satisfying and healthy? Lots of things actually! And steamed chicken breast with a leaf of lettuce is not a panacea for hunger at all!

To begin with, let's decide on fiber - it should be the most in our plate, as we remember. Let's make a salad.

One-component salads

Salad can be made quite simple, literally from one ingredient: rub on coarse grater fresh carrots, salt, black pepper, ½ tsp vinegar and ½ tbsp vegetable oil - it is better to take linseed, olive or wheat germ oil.

Mix everything, let stand for 15 minutes and that's it, you can eat! The main thing is not to add to vinegar dressing Sugar is the same dinner for weight loss.

Two-component salads

Can be mixed raw carrots and beets.

We take vegetables in a ratio of 2: 1 and season with vegetable oil. Add to enhance the taste nutmeg, a little salt and, optionally, vinegar.

Salad as a side dish

When you want to make a salad of several ingredients at once or compose it in such a way that it replaces the side dish, we will cook it from green beans and eggs.

We will need to boil 100 g of beans in salted water for 5 to 6 minutes. Then drain it and let it dry.
Hard boil one egg, also cool.
We clean it, chop it with a fork or chop with a knife, combine with beans, season with salt, pepper, season with vegetable oil.

Ready! This salad is the perfect meal replacement!

Salad "Tropicanka"

Well, if you want to cook something more interesting, but no less healthy, we will make a salad of avocado, broccoli and coconut.

We disassemble 3-4 broccoli bushes into inflorescences and, if it is fresh, boil it for 4-5 minutes after boiling in salt water, drain the water, let it dry and cool on a plate. If the cabbage is frozen, just thaw it - it will already be soft.
Cut into strips 3 sheets of Chinese cabbage.
Cut off 1/3 of the avocado and peel it. The resulting piece is cut into slices and put to the cabbage.
From a fresh coconut, cut a slice 5 - 6 cm long and 1 cm wide and chop across.
We mix everything and season with ½ tbsp. vegetable oil, salt or sprinkle soy sauce.

If desired, coconut can be replaced with walnuts - the taste will turn out to be more piquant, and broccoli for green beans- dinner from this will not become less useful. Frozen it can also not be cooked - softness will appear after defrosting.

Avocado, despite its rather high fat content, has exactly those fats that we need for weight loss, because we don’t want to lose hair shine and skin smoothness along with extra pounds!

Now let's prepare a traditional cabbage and carrot salad for dinner, but we will do it a little differently.

100 g white cabbage finely chop and knead with salt with your hands.
To it, three on a grater 1 medium carrot, season with oil, vinegar and let stand for at least 10 minutes so that the vegetables give juice.
Then add a small handful of thawed or fresh cranberries, 1 tbsp. pine nuts, pepper and mix.

The salad will turn out not only tasty, but also very healthy!

Features of protein products

Why include nuts in dinner for weight loss, you ask, because they are very high in calories. Everything is so, but, firstly, we add them quite a bit, and, secondly, they will give the necessary satiety at very small volumes, which will allow the stomach to accustom itself to small portions.

But adding nuts to salads is good in cases where we eat it instead of a side dish in addition to a diet protein dish or as an independent dinner. In any other case, it is better to refuse them.

What is a dietary protein meal? This means that there are no extra fats in it, and heat treatment is reduced to boiling in a double boiler or in water. For example, 100 g boiled chicken breast – classic version promoting weight loss. It can be served directly, or you can crumble it cooled into a salad.

The same classic is the steak. sea fish, steamed or baked in the oven, and served drizzled lemon juice.

Before cooking steak marinate in salt and vegetable oil.

But if you want to eat something more interesting for dinner, we will prepare baked turkey rolls. Nothing super complicated, everything is prepared very simply.

100 g pitted prunes, soaked in warm water for 30 minutes.
Set the oven to 200°C.
Cut the turkey breast into plates, 1 cm thick, beat off, rub with salt and pepper.
Finely chop 100 g of cheese.
Drain the prunes and chop with a knife.
Mix with cheese, salt, optionally add a squeezed clove of garlic.
On each plate of meat we lay out 2 - 3 tsp of the filling and wrap it. You can fasten at will with a toothpick or thread (just wrap it).

By this time, the oven must have already warmed up. Wrap each roll in foil and bake for 30-35 minutes. lovers golden brown We recommend opening the rolls 5-6 minutes before the end of the baking time.

If you don’t want to cook everything at once, bake a couple, and send the rest in foil not to the oven, but to the freezer. But for the next dinner, a useful “semi-finished product” will be ready.

"Family" version of the roll

And if you need to treat unusual dish the whole family, you can spin not several small rolls, but one large one. To do this, lay out the beaten and salted meat on a flat surface so that the pieces overlap.

We spread the whole filling, twist, as usual and bake in foil.

In addition to rolls or classic turkey steaks for weight loss, it is good to cook chopped cutlets for a couple.

Grind 300 g fillet with a knife or in a food processor. The main thing is that we should not get minced meat, but just finely chopped meat. To do this, you can hold the turkey in the freezer - "stuck" it will be cut easily and evenly.
We clean 1 small onion or half a large one, finely chop it and mix with minced meat.
We stir in the egg, salt, season with black pepper, if desired, add a few peas of fragrant from the mill.
If you want the cutlets to be more juicy, chop 1/3 of a bunch of greens and mix it with minced meat.

We spread the cutlets in a double boiler, pour water and cook for about half an hour. We serve immediately. These cutlets can also be baked in the oven. To do this, lay them out on a greased baking sheet and cook at 200 ° C for 20 - 25 minutes.

Serve hot with fresh tomatoes and cucumbers for garnish.

For those who want to have a hot dish for dinner in addition, we recommend trying baked carrots. If steam Brussels sprouts or string beans will not surprise anyone, then here it is possible to get something new!

We choose small carrots - the cooking time will depend on this. We wash the vegetables with a sponge, as they should not be peeled.
Lubricate a baking sheet or a small frying pan with oil, sprinkle with salt and spices - a set is best provencal herbs: basil, rosemary, thyme. Spread fresh chopped garlic for flavor.
Dry the carrots with a towel and put in an oiled form. Stir it there well so that it is completely covered with salt and spices. Don't be afraid of oil this case there is very little of it - much less than in any salad dressing, it will not hurt weight loss even at dinner!

Finally, we put it in the oven, heated to 160 ° C for 12 - 15 minutes, then take it out, turn it over and set it for the same time. The indicator of readiness will be the softness of vegetables.

Healthy dinner is ready!

Steamed asparagus

When the soul asks for something more exotic, let's steam the asparagus, especially since this is a matter of a few minutes.

We wash pieces of 7 - 8 shoots, pour water into the container of the double boiler. Salt the asparagus, pepper it, add any spices to taste and turn on the double boiler for 7-8 minutes. If you like crunchy vegetables, 6 will be enough.
Sprinkle hot asparagus with lemon juice, if it is undersalted, serve with soy sauce or natural fat-free yogurt.

Dairy products for dinner

Speaking of healthy dinner recipes for weight loss, the topic of low-fat fermented milk products you can’t not touch it, because it is the lowest calorie source of protein!

If you absolutely do not want to eat cottage cheese in its pure form, just add it to any of the dishes you have chosen from our list. With both hot asparagus and carrots, it will melt and feel like sour cream. This will make the dish not only more enjoyable, but also much more useful!

And when there is a desire, we will prepare diet cheesecakes from it. If you make them in a double boiler, then such “baking” for dinner is not something that will not harm the waist, but, on the contrary, will make it thinner and the muscles more elastic.

Mix 200 g fat-free cottage cheese with 2 chicken proteins.
Add 1 tbsp. coarse flour.
Mash 1/3 banana with a fork, combine it with curd mass and beat everything with a mixer.

Everything is a little salty. If the sweetness obtained from a banana is not enough, focusing on the resulting consistency, either add a little more fruit, or add 1 tsp. stevia. Remember that it is sweeter than sugar.

We make small cheesecakes from the resulting mixture and put in a double boiler for 20 minutes.

You can also bake them in the oven: cover a baking sheet with baking paper, lay out cheesecakes and bake at 180 ° C for 25 - 35 minutes. Serve with low fat yogurt.

Of course, by adding raisins, dried apricots or prunes to them, we will get a wonderful protein-carbohydrate breakfast for weight loss, but that's a completely different story!