What to eat for dinner with the right. Proper dinner for a slim figure: make up a light dinner menu

Date: 26.03.2019

What to eat in the evening to lose weight. Dinner examples

But here you need to follow a certain mode of the day: go to bed no later than 10 pm and have breakfast no later than 7 am. Otherwise, our body will perceive such forced starvation as a threat and will quickly return the lost kilograms, and even gain extra ones, as a reserve.

With prolonged fasting, more than 10 hours, the body produces lipoprotein lipase. It is because of this enzyme pounds dropped as a result of starvation are returned in excess.

This effect is associated with evolution. The fact is that the situation with a decrease in the amount of food, our intelligent body perceives as a threat to existence. Under these conditions, lipoprotein lipase is activated and begins to actively accumulate an energy source - adipose tissue. This mechanism is millions of years old. And only relatively recently, scientists have identified the link between low-calorie diet and obesity.

Late dinner: for or against?

Now the requirements for the time of dinner are not so categorical. The recommendation is simple - it is necessary to eat at night no later than 2 hours before bedtime, and better than 4. It is usually enough time to digest most foods. Some studies related to the method of counting calories, claim that you can eat at any time of the day. Only total calories are important. For women - 1600-1800 Kcal, for men - 2000-2200 Kcal.

Dinner is considered necessary and useful for the body. This is due to the latest research in the field of healthy nutrition. It turned out that evening food intake is important for the proper functioning of the body. But food for a late snack is not suitable for everyone, and the portion should not be the largest per day. An overly plentiful dinner will damage the figure and disturb sleep.

To quench the hunger at night, often not very useful products are selected. And this is the main problem. With the modern rhythm of life you need to follow if not the mode of the day, then at least the rules of healthy food.

So, what you can eat in the evening, not to get better, and even better - to lose weight.

List of products suitable for late snacks

For evening snacks fit light on calorie foods, giving a feeling of satiety and do not interfere with healthy sleep. What can you eat in the evening, not only not to get better, but also to get the maximum benefit. The basis of the evening diet in the first place should be proteins, carbohydrates and fats are allowed in a minimum amount.

Cottage cheese it is better to choose low-fat or with a small percentage of fat. Good product for a proper snack at night. This is a good source of easily digestible protein. Eat it needs a couple of hours before bedtime, preferably without sweeteners. A handful of berries can be added as an improver. A portion of cottage cheese no more than 100 grams. As a substitute for cottage cheese, you can eat a small (30 grams) slice of cheese.
Kefir, natural yogurt, ryazhenka. Dairy products are almost ideal for fighting night hunger. Kefir contains a large amount of calcium, protein. Amino acid tryptophan, contained in fermented milk products, allows to improve the quality of sleep.
Greenery contains a lot of fiber and low in calories, which means more energy is required for its absorption. It can be eaten in pure form or as an additive to kefir, natural yogurt or cottage cheese.
Fruits and berries you can eat almost any. Even bananas, but with caution and not every day. Perfect snack - apple, citrus, cherry.
Vegetables contain a lot of fiber and some calories. Exclude from the evening ration is only potatoes. They can be eaten raw or steamed, grilled, baked in the oven, or light vegetable soup prepared for dinner.
Meat also contains a lot of protein. Here we are talking about lean meat in the first place. Pork and beef are suitable for lunch and dinner. Nevertheless, meat is a rather heavy product that requires long digestion, so you can eat it no later than 4 hours before bedtime. Steam, grill or boil.
A fish good source of protein, a number of trace elements and amino acids. The protein contained in fish is absorbed easier than protein from meat. For dinner, choose low-fat varieties of fish - hake, cod, pike.
The nuts very high in calories, so you can eat a very small portion to get enough.
Eggs, more precisely, egg whites, a source of easily digestible protein. Eat them boiled or in the form of an omelet, for example with vegetables.
Buckwheat. Nutritionists do not recommend eating porridge for dinner because of the high carbohydrate content. Buckwheat was an exception due to the large amount of protein and fiber in the composition. In addition, it is quickly digested, and slow carbohydrates for a long time retain a sense of satiety.

List of products that are better off

There are many useful products suitable for quenching the night hunger, but even more products that are available at night are very undesirable. The fact is that many of them are not suitable for proper nutrition, so they should be excluded from the diet altogether. Others are too long digested and interfere with healthy sleep, which is bad for the well-being, and the figure.

Fast food - pizza, hot dogs, burgers, chips and crackers - contains many calories and few useful substances.
Pickles and pickles whet the appetite, contain an excess of salt, which retains water in the body.
Red meat and fatty foods too long digested, so for a late dinner are not suitable.
Pasta, pastries, sweets contain a lot of carbohydrates, so eat them better in the first half of the day.
Sausages and smoked meats contain a lot of salt and few useful substances.
Yogurts and curds with fillers not only sweet, but also with a bunch of preservatives and dyes.
Alcohol bad for night sleep, can cause overeating due to weakening of self-control.
Mayonnaise and sauces based on it are a very high-calorie and useless product, albeit a tasty one.

Variants of healthy dinners

Ideal, what to eat for dinner, according to nutritionists - is boiled, baked or stewed. Chicken fillet can be replaced with turkey or rabbit fillets. A good way to eat “dry” chicken breast is a meat souffle cooked in the oven or steamed.
In addition, for dinner is perfect - boiled, baked - with vegetables and herbs for garnish.
You can put out any vegetables. Or eat them raw, for example, in the form of a salad with dressing from a small amount of unrefined olive oil with lemon juice, yogurt, or just lemon juice.
A great dinner option - buckwheat with kefir or vegetables. And satisfying, and helpful.
If you want something more substantial - low-fat or low-fat cottage cheese. You can add kefir or natural yogurt, herbs, berries or fruits.

If you have already had dinner, but hunger does not lag behind, then the easiest and least energy-consuming way to drown out zhor is to drink a glass of kefir. This is a good option for a late snack to lose weight. For a change in kefir or any other dairy drink, you can add greens or berries.
The same easy way to eat is to eat an apple, orange or grapefruit.

This is a very small list of dishes for dinner or snack.

Important to rememberThat the selection of dishes for dinner depends primarily on us. You need to focus on your feelings and remember that everything is individual. Someone will arrange and a light snack, but someone needs a full dinner. The main criterion is a feeling of fullness until the morning.

Findings:

In the first half of the day it is better to eat food rich in carbohydrates, and in the second - proteins.
Spend more energy than you get with food.
Eat no later than 2-4 hours before bedtime.
To lose weight, eat fractional (4 - 6 times a day).
If you wake up at night from hunger, you need to adjust the daily diet and diet.
Do not confuse thirst with hunger. We woke up at night hungry, drink a glass of water.
Eat only healthy organic foods.
The easiest way to eat is useful - do not buy prohibited products.

You may also be interested in:

Rules for a good dinner. What foods you can eat, when and in what quantities. Proper dinner for weight loss. Recipes.

Refusal from dinner is one of the most common mistakes that people make, guided by the desire to quickly part with extra pounds. Dietitians and gastroenterologists are unanimous: you must have dinner. The main thing is to do it wisely, the wrong dinner is worse than his absence.

For an evening meal are suitable dishes made from natural, rich in easily digestible proteins, enzymes and fiber products, not overloaded with spices, if it is desserts, then moderately sweet. Read more about how to be dinner, how much, when and what you need to eat, read our article.

Rules for a good dinner

1. Serving size and food ratio

A handful or something that fits in two palms is your standard portion. On average, it is about 350 g for a man and 250 g for a woman. An important rule: the vegetables and herbs on the plate should be 2 times more than the protein.

2. Calorie portions

The average calorie evening meal - up to 400 kcal (for those who lose weight - 300-350 kcal). Proper dinner should be balanced, but not high-calorie: ideally, if the last meal accounts for 20-25% of the total caloric intake of the daily ration.

3. Dinner time

The time of the last meal depends primarily on the mode of the day, so for each person it is individual. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then the last time it is desirable to eat at 17.00, and if it is closer to midnight, then you can have dinner at 19.00-20.00.

If the evening meal includes a portion of fried potatoes, which is adjacent on a plate with a juicy pork chop, supplemented with mayonnaise salad and cake, then it is better, as popular wisdom teaches, to give dinner to the enemy. Such a menu and a figure spoils, and health is harmful. All cereals, except buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise, are included in the list of forbidden dishes for dinner. Pasta, dumplings, ravioli, bakery products, including white bread, chocolate and other sweets are also not recommended for an evening meal.

5. Healthy products

Low-fat meat: chicken, turkey, rabbit, beef;
Seafood: mussels, shrimps, scallops, crabs, squids;
Low-fat and moderately fatty fish: flounder, cod, blue whiting, pike, river and sea bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc .;
Fresh vegetables: all kinds of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leek, parsley, dill and other greens;
Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplants, pumpkin, paprika, corn, all kinds of cabbage;
Soft-boiled eggs, scrambled eggs with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, cheese, ricotta);
Natural dairy products (low-fat or with a minimum fat content), containing live probiotic cultures: kefir, ryazhenka, yogurt, yogurt, cottage cheese;
All berries and fruits, except for bananas and grapes: apples, peaches, persimmon, citrus, kiwi, pineapples, raspberries, cherries, blueberries, etc .;
Almonds, walnuts, dried fruits, mushrooms, whole-grain unleavened bread (but not more than 40 g);
Milk in the form of heat, provided that it is used separately from other foods.

Dining options

The most useful combinations for dinner:

Grilled poultry fillet (chicken or turkey) with vegetable salad garnish;
Boiled rice (unpeeled brown) with seafood (mussels, shrimps, squids or scallops);
Vegetable stew (from zucchini, carrots, onions, cabbage and bell pepper);
Buckwheat porridge with a garnish of fresh tomatoes, radishes or cucumbers;
Seafood salad with vegetables;
Cottage cheese with honey and berries;
Fish, baked in the oven, grilled or steamed, with fresh vegetables to garnish;
Rabbit meat baked in foil with tomato salad;
Cottage cheese casserole with herbs and vegetables;
Vegetable soup with a small amount of white meat or seafood;
Omelet with mushrooms, green peas or stewed vegetables (bell peppers, onions and tomatoes);
Pumpkin salad with carrots or pumpkin casserole with cottage cheese.

Proper dinner for weight loss

If you want to part with the hated centimeters at the waist, in any case, do not refuse the evening meal. Depriving yourself of dinner, you can lose a few kilograms, but this is enough only for a short time: the body, anticipating a shortage of food, will regard it as hunger and will begin to put it in reserve.

Dinner for weight loss should be light, but it can not be limited to apples or glasses of yogurt. Choose rich protein and vegetable dishes, eat fresh vegetables and berries. All kinds of cabbage are very useful for losing weight: white, Beijing, color, Savoy, Brussels sprouts. Sea kale for dinner will give you a feeling of fullness, and sauerkraut will prevent digestive problems.

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

And a few more tips for those who want to lose weight: eat slowly, chewing food thoroughly. Say goodbye to the habit of watching TV while eating. Use plates in blue or black. Add to your favorite dishes simple, natural seasonings. Salads, season with olive oil or low-fat yogurt. If you really want sweet after dinner, drink herbal tea (mint, linden, chamomile) in the bite with honey, or prepare a decoction of rosehips.

What to cook for dinner: recipes

Recipe 1.

It will take (for 1 serving): 100 g of boiled chicken or turkey fillet, 1 cucumber, 2 quail eggs, lettuce, half a sweet and sour apple, salt and 1 tablespoon of olive oil, a little balsamic vinegar (if desired).

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

Recipe 2.

You will need (for 2 servings): 400 g of rabbit meat, 4 cloves of garlic, bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, several black peppercorns, 1 tablespoon of sour cream and tomato sauce, salt to taste.

Onions, carrots and celery cut into rings, tomatoes - into slices. Cut rabbit meat into medium pieces, chop garlic, salt, smear tomato sauce mixed with sour cream, put the pot on the bottom, add bay leaf, peppercorns, top with vegetables and fill with 2/3 of the volume into the oven for about 45 minutes

Recipe 3.

It will take: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon of olive oil, a little chopped greens.

Wash vegetables. Chop onion, tomato and peeled seeds cut into cubes. At the preheated pan with oil, first lay the onion, fry until light ruddy, then add pepper and tomatoes. Simmer the vegetables for 10 minutes under the lid closed, at the end add the beaten eggs, salt and other spices to taste and cook under the lid on very low heat for 3-4 minutes. Serve with fresh herbs.

Recipe 4.

You will need (for 6 servings): 1 kg of lean fish fillet, 2-3 eggs, 200 g of sweet bell pepper and leek, half-dill, vegetable oil, coarse pepper, salt and juice of half a lemon.

Salt the fillets, roll in the pepper and sprinkle with lemon juice. Wash vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and mix with chopped onion. Grease a baking sheet with butter, put half of the egg mixture, then - pieces of fish. Sprinkle with dill fillet, cover with sweet pepper and cover with the remaining onion-egg mass. Cover the baking sheet with foil and bake in the oven until cooked (about 20-25 minutes at a temperature of 200-220 degrees).

Recipe 5. Curd dessert with berries

You will need (for 1 serving): 150 g low-fat cottage cheese, 1 dessert spoon of natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.

Pound cottage cheese with honey. Rinse the berries, clean the tails and dry. You can decorate them with a dessert or cut the berries into cubes and mix with the curd mass. Such a dessert elevates the mood, perfectly saturates, and in one portion only 250 kcal. If desired, you can add a few nuts to this sweet and figure-safe treat, and replace the berries with kiwi, apples, plums, and apricots.

Light, balanced and timely dinner - It is a pledge of healthy sleep, good health and good health. Remember: it is important not only what you eat, but also with what mood you do it, because even the most healthy foods can be harmful if you eat them with a feeling of annoyance for the extra fifty calories. Choose for dinner delicious, nourishing, harmless to the figure and easy to prepare dishes. Eat with pleasure, find the desired harmony and be healthy!

The most "problematic" meal for those who want to lose weight, or just trying to eat right, is dinner. As a rule, it is in the evening especially if you want something harmful and tasty, which is sure to have a bad effect on the figure, but it will bring great pleasure. Why it happens? Just by the end of the day a person gets tired and needs relaxation, and food for many is the best sedative. However, if you get too carried away, you can face a number of problems. At the very least, you will not be able to put on your favorite outfit, and if you don’t stop in time, there is a risk of serious health problems.

You should not bring your body to a state where you need the help of a doctor. If you correctly approach the planning of the diet, you can stay beautiful and not go to bed hungry. It’s never too late to think about your menu, both for women and men who want to be attractive and to visit doctors as rarely as possible.

To completely reject dinner is not the best solution, because then at night you will have a meal, and in the morning you will feel weak. Fortunately, there is a much more humane way out of the situation, namely, proper nutrition. Want to know what to eat in the evening to maintain perfect proportions? Our article will allow you to learn all about the principles of proper nutrition and to understand what foods can and should not be used for dinner.

Correct dinner time

The main difficulty associated with dining is the choice of the right time. The fact is that each person has his own daily schedule - someone is released by 5-6 hours, while others return home only after 8 pm. Accordingly, the timing is a matter of purely individual. The only requirement is that at least 4 hours should pass between eating and sleeping. According to nutritionists, during this time the food is completely digested and the body will be ready for proper rest. For example: those who go to bed to fall at 11 pm should have dinner no later than 7 pm, but “owls” who fall asleep after 2 nights can be eaten at 9-10 o'clock. However, note that in the afternoon the digestive system is slower, that is, it is better to refuse heavy food.

Late dinner has a bad effect not only on the figure, but also on the well-being - the products are not fully processed, and the stomach starts to hurt. If you want to sleep sweetly, watch when you eat - it is not so difficult. In addition, it is desirable to take food at about the same time - then the whole body will work "like a clock."

What to eat for dinner with proper nutrition

The peculiarity of the evening meal is that it should be aimed at replenishing amino acid reserves. They are required for muscle recovery, nail hair growth, and skin renewal. Experts recommend that you plan your diet so that you can eat foods that contain large amounts of protein. Moreover, the protein should be light, that is, quickly absorbed by the body. Allowed to eat:

beans and lentils;
mushrooms;
white cheese (for example, Adyghe or mozzarella);
fish and seafood;
eggs, cottage cheese;
chicken liver, etc.

Vegetables such as leeks, bell peppers, tomatoes, cucumbers and green lettuce will be the perfect complement to protein foods. Very useful are also different types of cabbage, in particular, broccoli and cauliflower - they promote rejuvenation and prevent the formation of fat cells. The important point is that some of the vegetables consumed must be fresh, and the other must be made in the oven or steamed. As for the quantity, it is necessary to adhere to the proportion of 1 to 2, that is, for one part of the protein food you need twice as many vegetables.

As you already understood, the basis of a wholesome dinner is protein. If protein food takes up most of your diet, and you love it, the protein diet is ideal for you, of course, if you have a need for a diet.

In order not to feel severe hunger after 1 - 2 hours after dinner, it is recommended to chew food slowly and carefully. In this case, cholecystokinin is released - a hormone responsible for the feeling of fullness. To enhance the digestion process (if there are no contraindications), it makes sense to include black pepper, cardamom, coriander and other spices in the diet.

Even refusing to eat before bedtime, there is a risk of gaining weight if you do not follow the measure in the amount of food. Do not be mistaken, believing that after two plates of fried potatoes 4 hours before bedtime, you will not recover. On the other hand, eating a teaspoon of rice or an apple is also not an option. A normal portion for dinner, according to nutrition experts, is 350 grams for men and 250 grams for women. These are about two full palms. And note that the last meal should contain 20% of the daily calorie intake, that is, a glass of kefir or a large piece of fresh cabbage will not work. It is necessary to give the body enough nutrients to recover. Those who are in the active stage of weight loss, it is necessary to select the menu at the rate of up to 350 kilocalories.

What not to eat in the evening

To ensure that everything eaten at dinner is not deposited at the waist, you need to minimize the amount of carbohydrates and fats consumed. First of all, you have to give up fried food - not only does it contain a huge amount of fat, it also overloads the liver, gall bladder and pancreas. Especially harmful is fried meat.

In addition, it is necessary to exclude from the evening ration:

dried fruits;
flour products;
beets and carrots;
sandwiches;
rice and other cereals;
sweets and flakes;
semi-finished products (ravioli, dumplings, manti, etc.).

What to cook - dinner options

Forcing or consciously switching to a healthy diet, many people think that they are depriving themselves of the pleasure of delicious supper. But in fact, there are plenty of ways to make the meal useful and at the same time provide yourself with gastronomic pleasure. Here are some examples of what can be cooked in the evening without risking recovery:

Baked in low-fat sour cream cod with orange and green pea salad, as well as mint tea (382 kcal).
Chicken liver, stewed in a small amount of butter, whole-grain bun and a glass of cocoa (450 kcal).
Beef patties (2 pcs.), Cabbage salad with yoghurt dressing and coffee with milk (420 kcal).
Turkey fillet in apple sauce, 2 tbsp. spoons buckwheat without oil, as well as tea with lemon.
Boiled potatoes (1 pc.), Pumpkin salad, eggs, squid and cucumber, tea (410 kcal).
Beef stewed with vegetables in a pot, a slice of black bread and cocoa with milk (450 kcal).

How not to overeat in the evenings?

The problem of unhealthy diet in the second half of the day is largely connected with the psychological perception of the situation. It is difficult to take and immediately deny yourself the small "joys" like sandwiches, french fries and cakes. If there are still a few hours left before sleep, and hunger woke up, then there is the option of healthy snacks. For example, you can drink a glass of yogurt, low-fat yogurt or kefir - then the stomach is full, and you can go to bed with a calm soul.

Separate attention deserves a craving for sweets - it occurs if a person does not have enough insulin. To avoid such "attacks" you should definitely have lunch, and not to consume digestible carbohydrates in the middle of the day. Instead of chocolate and fresh pastries, you should drink tea with honey, and you should drink it slowly, feeling the taste of each sip.

The rules of evening meals, what to eat for dinner, and why should be abandoned, what food promotes good sleep, tips on proper nutrition for children, pregnant women, athletes, recipes for healthy dishes.

The content of the article:

Many people know the basic rule of harmonious nutrition - no food after six. But girls, trying to keep this unwritten law, suffer from insomnia and neurosis. To fall asleep with a feeling of hunger, nutritionists say, it is also not useful, as well as to fill the belly with fatty foods before bedtime. Therefore, it is worth choosing a middle ground and working out for yourself an ideal nutritional scheme that will provide the body with necessary elements throughout the day.

Proper nutrition for dinner

Most experts in the field of nutrition claim that eating in the evening is harmful not only for the female figure, but also for the functioning of all systems as a whole. There are processes in the human body that we cannot adjust to our own comfortable rhythm.

In the human brain is a department that controls all the processes of physiology in the body - the hypothalamus. Work of the pituitary gland, which produces hormones for normal life, is associated with this organ. They also regulate the development of the body, puberty and aging processes.

A person cannot change the biological clock of his body, we do not control the breath or the beat of the heart. Similarly, we do not control the work of the gastrointestinal tract. Therefore, you should think about how to properly arrange your meals, what to eat for breakfast, and what to eat in the evening.

At night, our cells and whole organ systems are restored, because they do not interfere with any stress or food, which constantly gets into the stomach. Filling your stomach with a high-calorie meal for the night, a person destroys harmonious mechanisms laid down by nature. In addition, for those who like to have a bite to eat at night, melatonin is produced to a lesser degree, which makes them nervous, does not allow to fall asleep even with extreme fatigue.

Hunger causes the body to process its own fats. Experiments with professional athletes have shown that sleep on an empty stomach contributes to the processing of fat, as well as muscle growth. Accustomed to regular night snacks, you can not effectively deal with obesity. After 24 years, this process is only aggravated, because the mature body needs less carbohydrate than the body of the child and adolescent.

What foods to eat in the evening for adults

In theory, everything sounds easy and simple, but in practice it is not so easy to abandon the evening meal. The modern world dictates its rhythms, and often evening becomes the only free time for cooking and eating. In order to minimize harm to the body, nutritionists have developed a system by which you can eat in the evening.

First of all, it is worth considering that late dinners are not the best option for observing special diets. For example, in diabetes or hepatitis, any product has an index, which means the speed of absorption of sugars.

Dishes that are easy to digest and have a low index are ideal for a nightly snack. We need to fill it with maximum benefit, so we pay attention to the presence of fiber and vitamins in the product. Sugar and fat, of course, should be the minimum amount.

When asked what foods to eat in the evening, nutritionists answer:

Various dairy products. This is milk, curd mass, kefir. Calcium relieves stress, and protein is a building material for cells and tissues.
Vegetables. They are the perfect product, because they can be in any form. Particular attention should be paid to cooked classic stewing eggplant, carrots, peppers. They contain a large amount of antioxidants that inhibit the aging process. Potatoes should be included in the evening menu occasionally.
Cellulose. Universal product that helps the processes of digestion. It is recommended to use it twice a day - in the morning and in the evening. One tablespoon of any type of fiber should be washed down with a large glass of water.
Seafood. They need to be included in the menu not only for people over 24, but also for children. Sea fish, as well as various delicacies (squid, shrimp, oysters) contain a huge amount of fatty acids that cannot be found in other products. Protein of fish is easily absorbed by the body, does not burden the stomach at night.
Chicken meat. It is allowed by nutritionists because it is low in fat (unlike lamb or pork). A good option would be a dinner of boiled bacon with steamed vegetables.
Dried fruits. Also belong to the group of foods that you can eat after six. They contain a lot of natural sugar, so they can be eaten in small quantities, washed down with boiled water.
Eggs. This is a staple for dieters. It is worth eating only protein, without yolk.

This list of products will be useful for those who do not know what to eat in the evening, not to get better. The choice of products is quite wide, you can make a varied menu for each day of the week.

What can you eat in the evening for children

Many mothers find it helpful to give children a late dinner in the form of cereals. However, the children's digestive system, they are very slowly digested, because they are suitable only for the morning food.

Children's dinner should include foods that the child did not eat during the day. If your child goes to kindergarten, it is recommended to fill his evening meals with “live” products that have not undergone heat treatment. This may be a salad of fresh vegetables, curd mass, yogurt, fruit juices.

It is worth remembering that meat is not the best product for the night. It causes painful drowsiness, digestive problems, upset stomach in a child.

The menu for the evening should include such dishes: mashed vegetables or fruit, curd casseroles, baked fruit, banana or apple yogurt. If the child has insomnia, add hot milk and honey to his dinner. Milk calms the nervous system, and honey increases the body's defenses.

What to eat for dinner pregnant

Harmonious nutrition of a pregnant woman is a guarantee of her and baby's health. In the first months of pregnancy, a woman needs to eat four times a day. Dinner is an integral part of a healthy diet, because it gives saturation to the body until the morning.

A perfect evening meal will be a variety of cereals (buckwheat, oatmeal) with the addition of milk. In the second half of pregnancy, women need to eat more often, but less. Going to five meals a day, pregnant women should dine twice.

There are exemplary menus, but it is necessary to remember about the peculiarities of the course of pregnancy in different women, about the intolerance of certain foods.

Second trimester dinners may be:

Boiled egg, vegetable salad, non-sour juice.
Vinaigrette without pickled cucumbers, weak tea.
Steamed fish, a slice of bread, tea.

Women suffering from swelling, doctors do not advise to drink plenty of fluids in the evening, and also add salt to your dinner. It is necessary to include in the diet more vegetables, herbs, lemon juice. Thus, you can diversify even the most bland dish. Animal fats recommend replacing with vegetable oils, for example, sesame seeds.

What is right for dinner for athletes

Many girls and boys lead an active lifestyle, daily performing various norms of exercise. But not everyone knows how to make your diet. Creating a menu for dinner, athletes need to choose products that have a so-called "negative calorie." This type of food gives less energy than is necessary for its assimilation.

The following foods may be included in the proper nutrition for dinner:

Beet. This is a unique vegetable, it contains betaine. This element burns fat, because beets are often included in cocktails, juices and soups for diet and sports nutrition. It also contains curcumin, which, in fact, kills the fat cell. He does not allow her to overgrow with vessels, because she does not receive nutrition and does not develop in the body. Beets can be eaten boiled with a light dressing, in salads or as a side dish to boiled chicken or fish.
Celery. It can be eaten by anyone who thinks what to eat in the evening so as not to get better. This is a vegetable, the root of which contains the minimum number of kilocalories (about ten). It can be safely consumed even after six in the evening. Vegetable contains a high percentage of fiber, which guarantees a harmonious digestion, and also provides the strength of the hair and clean skin. Celery will help remove toxins from the body, but it also removes any fluid from the body, since this vegetable is a diuretic. Celery salad with dressing from sour cream should be eaten three hours before bedtime so that the liquid has time to get out of the body.
Banana. Oddly enough, this high-calorie fruit is recommended by nutritionists as a snack. The whole thing - in tryptophan, which is found in large quantities in a banana. It produces a hormone of joy in the human body. Good effect on the nervous system of the athlete, providing peace during the night. Green fruits have a negative effect on the digestive processes, so try to choose ripe and sweet bananas.

Sports nutritionists advise eating different foods every day, alternating meat and vegetable dinners. Athlete's weekly dinner menu might look like this:

Vegetable salad, chicken breast, kefir;
Feta cheese salad, two bananas, milk;
Vinaigrette, boiled chicken, fruit juice;
Beetroot Salad with Sour Cream, Fish Cakes, Juice;
Fresh cabbage salad with celery, stewed zucchini, juice;
Vegetable stew, stew, juice;
Fish with vegetables in tomato sauce, juice.

What to eat in the evening, not to get better

Women who want to lose weight quickly, often turn to the common myth that it’s better to give your dinner to the enemy. The body reacts immediately to critical changes in the principles of nutrition.

The body, accustomed to getting constantly carbohydrates and fats, is under stress in the absence of their receipt. Because the body, as if in hibernation, begins to store calories. They are deposited in the most "comfortable" corners of our body: on the buttocks, stomach, hands. Divide the daily diet should be four to five meals. If you want to lose weight, try to eat the last time no later than three hours before bedtime.

Try to eat more often vegetable and fruit salads, include fresh seasonal herbs. Salads can be seasoned with low-fat yoghurt, sour cream or lemon juice. The ideal fruit for those who lose weight is grapefruit. They can replace both breakfast and dinner. The juice of this fruit perfectly relaxes and relieves tension, providing a restful sleep.

A special evening diet based on grapefruit has also been developed. You can follow this diet for up to three weeks. Its principle is as follows: breakfast and dinner should be replaced with freshly squeezed grapefruit juice or the peeled fruit itself. Dinner should be hearty. For example, you can cook baked fish or boiled chicken.

Grapefruit juice flavonoids destroy fat cells. The fruit has a slight diuretic effect, because it will help to cope with the removal of toxins from the body, as well as morning swelling. Grapefruit before bed will restore your strength after a long day.

Having decided on a ration for a dinner, it is worth developing the scheme of food intake:

Before the evening meal you need to drink a glass of kefir, boiled water, yogurt without sugar, natural herbal tea. It is recommended to do this no later than half an hour before meals. Your stomach will be filled with fluid and you will not want to overeat. Juices are not recommended to drink before meals, because they only stimulate the appetite.
Prepare a variety of dishes in small quantities.
Try to eat slowly and chew food.
After the main meal, it is allowed to eat a modest dessert. Consider which glycemic index has this or that sweet dish. On an empty stomach, chocolate or sweet pastries are highly discouraged.
After you can drink a glass of water with lemon, it will quench your thirst.

What to eat in the evening for easy sleep

Very often, even after dinner, people do not feel satisfaction and satiety. That is why many people develop problems with sleep, nervousness, morning tiredness. Dietology claims that a person does not know how to distinguish between feelings of hunger and thirst. Therefore, each time experiencing hunger after dinner, try to drink a glass of water. Do not eat “have nothing to do”, try to occupy yourself in the evenings.

Psychological factor is important in the issue of proper nutrition. Try to develop a reflex in yourself: brush your teeth after an evening meal. This will be familiar to the body that food will no longer enter the stomach.

If you can not quickly cope with the habit of dining tight, try to include in the diet fruit cocktails. Cooking them does not take much time. In the summer it is advisable to use fresh fruits (raspberries, strawberries, currants), in the winter - frozen. Cocktails are prepared using a blender, they can be diluted with mineral water or apple juice.

Fast recipes that normalize digestion and help you relax include a low-calorie cocktail. For cooking, you need to take: 300 g low-fat yogurt, half a tablespoon of cinnamon, half a tablespoon of ginger, melted pepper.

For cooking, we need to pour kefir into a glass and add to it ground ginger and cinnamon, as well as pepper. The ingredients are well mixed. You can add lemon or orange juice to taste. This cocktail can be consumed every evening.

What you can eat after six: recipes

In the UK, an experiment was conducted, during which it became clear that the same size and calorie dishes can saturate a person in different ways. The first group, who ate solid food with water in the evening, felt the urge of hunger in two hours. The second one was fed on ground soups from the same ingredients as the first one.

People who received warm and liquid food were full for about four hours. This proves that it is soups that help to completely saturate the body. The French eat the soup in the evening, it allows them to remain full until the morning. In addition, low-calorie soups. They can include a variety of vegetables and herbs. Try to eat more often soups after six, to reduce the overall caloric intake and maintain sleep strength.

The perfect dinner can be made from simple and quick recipes that are convenient to prepare even in the evening:

Spanish Cod. To prepare tasty and healthy fish, we will need: 250 grams of fresh cod, one orange, 30 grams of rye bread, garlic, pepper, salt, 100-150 grams of green peas, 150 grams of cucumbers, 40 grams of sour cream (fat content up to 30%), dill and green onions. Pour olive oil on prepared pan, fry orange zest and garlic clove. We clean the fish, rub it with spices, salt and pepper, put all the ingredients in a baking dish. Grind the bread and sprinkle them with fish. Pour over the dish with squeezed orange juice. We bake in the oven for 25-30 minutes at a temperature of 200 degrees. Vegetables and herbs pour sour cream and serve with fish.
. The following ingredients are needed: chicken fillet, cauliflower 150 grams, broccoli 100 grams, soy sauce, orange, sour cream, egg, ginger, spices to taste. First prepare the marinade for the fillet. To do this, mix two tablespoons of soy sauce with freshly squeezed juice of one orange, add spices and salt. Beat off the chicken fillet, cut it into small portions and place in the marinade for 20 minutes. Then cook the cauliflower and broccoli for 5-7 minutes. Drain the water and place the cabbage in a baking dish, place the fillet on top. In the finished marinade add one chicken egg and low-fat sour cream, whip the sauce and pour the fillets with it. At a temperature of 180 degrees bake our dish for no more than twenty minutes.

The main rule of late dinner - the presence of protein and vegetables, no fat.

What foods can not be eaten in the evening

A full stomach at night threatens not only obesity in the future, but also various sleep disorders. You should not "kill" hunger with such products:

Energy drinks and wines. From energy drinks, you can not sleep, and alcohol contains a large number of calories.
Fried meat or potatoes.
Spicy dishes. They not only excite appetite and thirst, but also “excite” the nervous system.
Salty foods. They retain water in the body that threatens to swell.
Sweets. Excite the nervous system, not allowing it to relax.

Tea lovers should abandon strong black tea, because it contains a lot of caffeine. It excites the nervous system, causing the body to stress. Stress, as is known, is the main factor in the development of obesity.

Various legumes are very useful, but in the evening or at night they will become enemies of digestion. Beans or peas form gases in the stomach.

Many people like to eat processed cheese curds, considering them an easy kind of food. However, even the most expensive processed cheese contains a chemical thickener. It adversely affects the digestive system, increasing the time of passage of food through the stomach. If you can’t refuse cheeses, you should pay attention to solid varieties, Dutch or Russian, for example. Their fat content should not be more than 40%.

What is for dinner - see the video:

Remembering which foods you can and cannot eat in the evening, you can make a menu for the whole week. Dietary dinner will have a beneficial effect on the health of the whole family, improve sleep and work capacity.

All women are well known - you can not have dinner after six o'clock in the evening. And if you appear at home only after six? Is it possible to stay hungry or eat something light? What to eat for dinner and do no harm to the figure. The subject of losing weight does not leave the television screens. Dietitian advice is very controversial and categorical. According to their statements, an opinion is created that if you regularly skip dinner, the issue of overweight and health will be resolved. However, doctors say the opposite. Who is right?
I invite you to the group on Subscribe.ru: Popular Wisdom, Medicine and Experience

What motivates such a ban?

Usually, this ban on dinner after 18 hours is motivated by the fact that all calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that problems with overweight begin when the intake of calories is constantly more than they are able to spend.

Bugs losing weight

However, skipping one of the techniques will not solve the problem of losing weight. And all because the brain does not receive a signal at the time of the arrival of food 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, irritates the gastric mucosa, which often leads to gastritis.

Very rashly come people who for breakfast are limited to a cup of coffee. Of course, they will cheer up, but they will cause significant harm to their poor stomach.

The most common mistake of people seeking to maintain or acquire a slim figure is skipping dinner. Gastroenterologists and nutritionists believe that you can not skip dinner in any case. The main thing is not to overeat and eat dinner properly.

What can you eat for dinner?

any lean meat will do: beef, chicken, rabbit, turkey;
lean fish: cod, haddock, flounder, 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, Bulgarian pepper, tomatoes, radishes, sorrel, parsley, leek, dill;
boiled, baked, stewed vegetables: beets, carrots, eggplants, zucchini, peppers, pumpkins, corn, cabbage;
dairy products: yogurt, kefir, bioprostokvasha, ryazhenka bifidok, cottage cheese;
any berries, fruits: apples, persimmon, peaches, kiwi, citrus, raspberries, blueberries, cherries, except grapes and bananas;
perfect nuts, unleavened bread, mushrooms;
thermal milk, consumed separately.

Useful combinations

Fatty foods (fish, meat) and legumes are not harmful to the body. They simply have a long period of digestion, which prevents the body to fully relax. Therefore, the food for the evening reception should be well and quickly digested. Then nothing will interfere with full-fledged sleep and the body will have time to recover. What should be dinner to lose weight?

Boiled unpeeled (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.
Salad of carrots and pumpkins or casserole with cottage cheese.
Kefir, drunk slowly and tastefully, will give you lightness.

Advice for those who are fighting for harmony: eat slowly, without being distracted by TV or talking at the table, chewing food thoroughly. Get yourself plates of black or blue, seasonings and spices, use natural. Salads, season with yogurt, olive oil or low-fat sour cream. You can instead of sweet drink herbal tea with the addition of honey.

We remind you that at dinner you should have fun. You now know, in order not to harm either health or figure. If you understand that you are looking for pleasure in food, then look for something to occupy yourself and not to drag anything into your mouth. Good luck, health and harmony.

ATTENTION:

The recipes of traditional medicine are most often used in combination with conventional treatment or as an addition to traditional treatment. Any recipe is good after consulting with a specialist.

Do not self-medicate!

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