What can you eat for dinner while losing weight? What to eat for dinner when losing weight - the correct menu with recipes and allowed low-calorie foods. Diet dinner recipes for weight loss

Svetlana Markova

Beauty - how gem: the simpler it is, the more precious it is!

Content

All specialists in the field of nutrition, when describing nutritional plans for body correction, specify that in the evening you need to put as little stress on your digestion as possible. However, not everyone explains what you can eat for dinner on a diet so that you don’t crave forbidden foods later in the night and your body is full. What dishes will not contribute to weight gain, and how to eat properly in the evening?

What is weight loss

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

What to eat for dinner to lose weight

Food can help burn body fat if it has the so-called. “zero” calorie content. This concept does not mean a literal 0 kcal, but the predominance of the amount of effort that the body will make to process it and obtain energy over the number of calories it contains. These foods can help you lose weight, but they're not the only foods you should eat for dinner to lose weight. The evening meal, according to doctors, must include very nutritious foods, but low in calories. These are mainly light proteins, but they are not always useful.

Dinner with proper nutrition for weight loss should include one of the following products:

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

The main principles of proper dinner

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

• Try to eat 25-30% of your daily caloric intake in the evening.
• If possible, have 2 dinners - the last one will be 3 hours before bedtime, will be less than 10% of the daily calorie content of the menu and will be represented mainly by fermented milk drinks (ryazhenka, kefir, sourdough).
• The right dinner for weight loss is a reduced proportion of carbohydrates (simple carbohydrates are completely excluded) and the absence of high GI foods.
• You shouldn’t eat potatoes for dinner, just as you shouldn’t eat boiled beets and carrots in the evening if you hope to lose weight. excess weight.
• If you really want to, take green fruits (or citrus fruits), because... the rest, when consumed for dinner, will interfere with weight loss.
• Do not overeat - the portion should fill you up, but not to the point of wanting to lie down and not move: imagine that after dinner you still need to jump. Can you? If the answer is yes, everything is fine.
• Do not mix cereals with protein at dinner (i.e. cook meat with herbs, not rice).
• If you have to drink alcohol, then only dry wine.
• The maximum serving of animal protein is 100 grams.
• Avoid sweets, sources of caffeine, and fatty/smoked meats for dinner.

What foods can you eat in the evening?

This question is of particular relevance for people attending events after work: it is difficult to completely refuse food here, it may look disrespectful, so you have to urgently decide which of the proposed ones will harm your figure to the least extent. For this situation, nutritionists advise giving preference to red wine and hard cheese. The ideal option is Parmesan and its “relatives”, i.e. types that are aged for a long time (from a year): they have low fat content and few carbohydrates.

As a classic dinner in the evening, you can eat foods that are low in calories and fat:

• boiled eggs (use without yolk);
• seafood;
• lean fish - mackerel, pollock, flounder;
• poultry meat;
• herbal teas;
• vegetables (preference for zucchini, cabbage, celery, pumpkin);
• legumes;
• hard cheese or Tofu;
• kiwi, apples, dried apricots, pineapple, prunes;
• fermented milk products;
• maybe a little honey;
• juices from vegetables/fruits that are made at home (i.e. no additives);
• Nuts and seeds are allowed in minimal portions for dinner - they have a high calorie content, but are very filling.

Dinner options

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

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

Protein

Nutritionists are ready to advise this option for evening food only to people who have physical activity during the day. Then the protein will be used to build muscles, and will not be converted into fats, preventing you from losing weight. However, there are certain caveats here: a healthy protein dinner is a small (!) portion of boiled or steamed poultry or fish (the norm is up to 100 grams), and leaf salad, dill or other type of greens. You can take a cucumber if you don't like animal protein without plant foods.

Light dinner for weight loss

Are you not exposed to physical activity, do you have an office job, don’t go for walks, and do you go to bed early? A delicious light dinner for weight loss in your case will exclude meat, because... it will not be digested and will poison the body, but fish (low-fat types) can. Seafood is also suitable for dinner. A serving of such protein should be about 50 g, and the rest of the plate will be taken up by vegetables. An alternative for losing weight can be an omelet (if you don’t value sea creatures), but always with food plant origin.

Dinner after training

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

Diet dinner recipes

You can’t figure out how to put together a grocery set in the evening so that it’s healthy but tasty, and you can go to bed without feeling hungry? Take advantage of these recipes for dietary dishes, which are attractive due to the simplicity and low calorie content of ready-made food. The basis of these evening plate options are eggs, which are a mandatory menu product, and cereals - buckwheat and rice.

Omelette

• Cooking time: 7 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 104 kcal.
• Purpose: for dinner.
• Kitchen: homemade.

If you don’t like 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 have the desire to eat something harmful afterwards, try a light omelet. You can cook it in a frying pan, but it must have a non-stick coating, or you can cook it in the oven, but this will increase the baking time. Omelette for dinner exists in 2 variations: with milk (it is desirable that lactose is contained in minimum quantity, it interferes with weight loss), or on the water. For taste and nutrition, add herbs or vegetables. You can throw in a couple of grams of hard cheese.

Ingredients:

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

Cooking method:

1. Chop the washed spinach and cut the tomatoes into slices.
2. Place in a hot frying pan, pour in the egg whites whipped with milk.
3. Place the lid on top and wait until the surface of the omelette sets.
4. Turn over and brown the other side. Roll into a log before serving.

Rice

• Cooking time: 35 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 114 kcal.
• Purpose: for dinner.
• Kitchen: homemade.
• Difficulty of preparation: easy.

Among the dinner options, nutritionists' recommendations occasionally include boiled rice, but not white, but only wild varieties. An excellent choice when losing weight would be black rice for dinner, which goes well with seafood. An additional advantage is the reduced calorie content of this cereal, so the serving size can be slightly increased. This is the best option for a woman who doesn’t eat enough vegetables.

Ingredients:

• black rice (dry) – 50 g;
• peeled shrimp w/o – 50 g;
• water – 210 ml;
• cucumber – 100 g;
• salt.

Cooking method:

1. Rinse the cereal until the water runs clear.
2. Cook for half an hour using stainless steel cookware. Add minimal salt – it’s best to avoid this for dinner.
3. Throw the shrimp into boiling water for a minute.
4. Cut the cucumber into slices and decorate the main dish.

Buckwheat

• Cooking time: 25 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 179 kcal.
• Purpose: for dinner.
• Kitchen: homemade.
• Difficulty of preparation: easy.

If you stick to the principles healthy eating, it is advisable to avoid cereals in the evening when losing weight or consume them before 19-20 hours. Afterwards, 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 is safe for people with food allergies (mainly to gluten). If you don’t know what you can eat for dinner while losing weight,...

Ingredients:

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

Cooking method:

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

Eggs

• Cooking time: 10 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 72 kcal.
• Purpose: for dinner.
• Kitchen: homemade.
• Difficulty of preparation: easy.

If, an hour after your main evening meal, you realize that the night is far away, hunger has made itself known again, and you cannot decide how to drive it away reliably and safely, boil eggs for dinner. However, they may not satisfy you alone, so it’s worth additionally going through the list of foods allowed when losing weight. Here you will need greens (check the availability in the refrigerator), sweet peppers, Tofu cheese (an alternative is Adyghe). You can serve this dinner with whole grain bread.

Ingredients:

• eggs 1 cat. - 3 pcs.;
• greens – 20 g;
• bell pepper – 70 g;
• Tofu cheese – 20 g.

Cooking method:

1. Boil the eggs. Technology is not important because... you remove the yolk. Cut the egg white lengthwise to form boat halves.
2. Grind pepper, cheese and herbs. Mix.
3. Place a teaspoon of this mixture into the egg white halves. Dinner for the night is ready!

Video: What to eat for dinner when losing weight

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make treatment recommendations based on individual characteristics specific patient.

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An easy dinner for weight loss, recipes for a balanced and nutritious menu that leads to the loss of extra pounds are very varied. Recipes for an easy dinner for weight loss are not a mug of water with a slice of lemon and a strict taboo on visiting the kitchen after six in the evening. Yes, in our time, for many people, after 6, life is just beginning. And if physical activity is also included in a person’s life, then such prohibitions are contraindicated, since there will be no benefit from this, but on the contrary, metabolism will slow down and overeating will occur.

The main rule is to maintain energy balance, not to overeat before the evening meal and during the last meal.

A proper dinner for weight loss will not only not harm the body, but will also help you lose weight by controlling the entire process. It is necessary to follow simple rules, select the right products, then a low-calorie dinner will not cause harm. It is also necessary to understand that not only dinner, but also the right lunch for weight loss should be low-calorie and healthy. A person loses weight by following all the recommendations for creating a table and diet and when he eats healthy image life.

Firstly, we should forget the myth that says that any food eaten at night will inevitably make us gain weight. It all depends on maintaining a balance of caloric intake and energy expenditure. But this does not mean that you should rush to food right before bed.

The basis of the rules is not the acceleration of metabolism, but the fact that if the stomach copes with its duties of digesting food, then the body will receive all the necessary nutrients, but if you go to bed with a full belly, then the body will only get heaviness and stomach problems. However, there are a number of prohibitions on products. It is forbidden to eat sweets, fatty foods, nuts, and starchy foods for dinner. It is also forbidden to drink a lot of liquid before going to bed. To be a little more specific, the evening diet depends entirely on how active a person leads a lifestyle.

Easy dinner for weight loss, a few simple recipes

A simple dinner after exercise. You need to take 200 grams of chicken breast or seafood. If breast is selected, it must be cut into thin slices. The dish is steamed or stewed in water. While the meat is cooking, you can boil green beans, broccoli, and cauliflower. Salt the water a little. If you are preparing seafood, you need to take a frying pan and pour a spoonful of olive oil on it, pour in the seafood, add herbs and seasonings, lemon juice, and simmer a little. At the end, vegetables, breast or seafood are mixed.

A light dinner that will help you lose weight. You should take low-fat cottage cheese in the amount of 150 g, 1 tbsp. l. low-fat kefir and baked apple. All components must be pureed with a blender and added cinnamon to the resulting puree. The apple can be replaced with a pear.

Salad “Sea”. To prepare one serving of salad you need to take:

• seaweed 0.5 cans;
• shrimp 100g;
• cherry 200 gr;
• soy sauce 1 tsp;
• sesame oil.

All ingredients are finely chopped and seasoned with oil and soy sauce and garnished with cherry tomato halves.

Salad “Winter”. You need to take one baked apple, pre-boiled green beans, a spoonful of low-fat yogurt and a little cinnamon. Mix all salad ingredients, except beans, in a blender. Pour the resulting sauce over the green beans and season the dish with herbs.

Salad “Quick”. To prepare this salad you will need:

• tuna in its own juice 1 can;
• “Chinese” mixture 400 gr;
• chopped carrots 0.5 tbsp;
• chopped mushrooms 0.5 tbsp;
• soy sprouts 0.5 tbsp.;
• chopped Chinese cabbage 0.5 tbsp;
• asparagus 0.5 tbsp.;
• rice paper;
• Norrie.

The “Chinese” mixture must be simmered in water. No need to defrost. Next, you need to add tuna to the mixture and mix everything well. Next, you should take a sheet of rice paper and place it on a plate with water for about 20 seconds, transfer the soaked paper to a special board for preparing the roll, and place the sushi norri and filling on top. Wrap in the form of envelopes. You can eat it with a small amount of soy sauce.

Noodles to lose weight. To prepare this dish you need to take the following ingredients:

• shirataki noodles;
• tuna in its own juice;
• celery root;
• carrot;
• Bell pepper;

It is necessary to boil the noodles and at the same time simmer the chopped vegetables in water. Next, mix all the ingredients well. Anyone who is not losing weight and does not limit fat intake in dinner can add sesame oil.

Vegetarian stew. To prepare you need to take:

• toffa cheese 200 gr;
• sweet pepper 3 pcs.;
• tomatoes;
• kohlrabi;
• lemon juice;
• unroasted sesame seeds.

Vegetables must be cut and stewed in water. After the vegetables are cooked, you need to add cheese to them and sprinkle everything lemon juice. Before serving, it is recommended to sprinkle with sesame seeds.

Lose weight without problems, healthy recipes

Pumpkin casserole. To prepare this low-calorie dish you will need:

• pumpkin 300 gr;
• low-fat cottage cheese product 200 g;
• squirrels 10 pcs.;
• asparagus 200 gr.

All ingredients, except pumpkin, must be ground in a blender. Pumpkin should be cooked in a double boiler, after chopping it into small cubes. After cooking, the pumpkin must be mixed with the crushed mass and blended again with a blender. Pour the mixture onto a baking sheet and bake in the oven for about 30 minutes. Temperature 180 degrees.

Meat casserole with zucchini. To cook this healthy dish you need to take the following products:

• zucchini;
• tomato;
• Bulgarian pepper;
• chicken fillet;
• squirrels 10 pcs.;
• corn starch 1 tbsp. l.;
• oat bran.

The zucchini must be grated. The juice should be removed. Other vegetables and fillets should be chopped and added to the zucchini mixture. Beat the whites thoroughly and mix in the starch and bran. Pour the resulting mixture over the zucchini mixture. Bake at 180 degrees for about 45 minutes.

A healthy dinner for those who love fast food. To prepare you will need:

• rice paper;
• chicken fillet 400 gr;
• tomato;
• Chinese cabbage;
• chopped olives;
• Bell pepper;
• olive oil;
• balsamic vinegar;
• ground pepper;
• salt.

The fillet should be well boiled and cooled. Tomato, cabbage, sweet pepper should be cut into cubes. The rice paper must be soaked and laid out in two layers so that it does not tear. Place the mixture of vegetables and chicken inside the paper, add seasonings and wrap it in the form of an envelope.

Chicken and tangerine salad. You need to take 2 tangerines, some lettuce leaves, Chinese cabbage, mustard in the amount of 1 tsp. a spoonful of butter and soy sauce, chicken fillet 400 gr. The fillet should either be boiled or grilled without oil. After cooking, the fillet must be cooled. All other components should be chopped. Prepare a dressing from oil, mustard and soy sauce. The tangerines must be disassembled into slices and the lettuce leaves must be torn with your hands. Next, mix all the ingredients and season the dish with the prepared sauce.

Warm chicken salad. You need to take the following ingredients:

• green beans 400 gr;
• carrot;
• Bell pepper;
• cherry tomatoes 1 package;
• chicken fillet 400 gr;
• olive oil 1 tbsp. l.;
• seasoning (ginger or a mixture of peppers).

The beans should be boiled together with the chicken fillet, the fillet should be cut into strips. These ingredients should remain warm. Grate the carrots, chop the remaining vegetables and season with oil. Mix all ingredients and season with seasonings.

“Eat breakfast yourself, share lunch with a friend, give dinner to your enemy!” - popular expression, which has become almost the motto of all those who are losing weight. However, few people understand its full meaning, although purely intuitively people feel that it is impossible to completely refuse evening meals, even for the purpose of losing weight.

Hence the numerous antagonistic phrases coined among the people:

“To spite my enemies, I eat dinner myself!”
“I would give dinner to the enemy, but can you really get enough of them all?”
“I’m very kind. There’s no one to even give dinner to!”
“It’s not easy to find such an unassuming enemy who agrees to eat your every dinner. Only gourmets all around"

And all these phrases are true to some extent. In fact, there is no reason to exclude this meal from your menu. You just need to organize it correctly, then there will be benefits for both health and figure. It is especially important to know what dinner should be for weight loss in order to achieve good results from any diet.

Why do you need dinner?

Everyone understands why breakfast is needed: to wake up and gain energy. No one doubts the importance of lunch, which is the main meal of the day. But many people easily refuse dinner, saying that they have already eaten to their fill all day and there is no point in loading their poor stomach before bed.

In fact, it is no less important than and, as it performs a number of vital functions.

1. Eliminates prolonged starvation of the body, which leads to fat deposits.
2. Does not allow deficiency of nutrients.
3. Helps you sleep, since hunger and the rumbling of an empty stomach - common reasons insomnia.
4. Maintains the necessary metabolic rate, which slows down if food does not enter the stomach for too long.
5. Provides the body with amino acids that are used for growth at night muscle mass, nail and hair growth.
6. Helps restore strength at the end of a hard working day and after training.
7. Saturates, preventing attacks of night hunger and late gatherings in the kitchen.
8. Relaxes and calms.

A properly organized dinner helps to improve well-being, improve health and lose weight.

Why is it called that? The word "supper" comes from the ancient Greek "δεῖπνον", which translates as "evening meal".

What should he be like?

Dinner must have certain characteristics so that everything eaten is beneficial and does not end up overnight in deposits on the sides and stomach.

1. Light so that the food has time to digest before bed and does not cause a feeling of heaviness and fermentation.
2. Useful for the body to consume vitamins and other bioactive substances rather than storing reserves in the form of fats.
3. Low in calories to promote weight loss.
4. Small in volume.
5. Complete and balanced: must contain all the necessary nutrients, the approximate ratio of BZHU is 40/20/40.
6. Protein and low-fat, based on the previous parameter.
7. Nutritious so that you won’t want to eat anymore before bed.
8. Early: no later than 19.00.

These characteristics are suitable for dinner both as part of weight loss and in compliance with the principles proper nutrition.

In Germany. Germans have dinner from 18.00 to 19.00. The basis is cold but hearty dishes: fish, pork, beef, sausage and cheese. Can't do without traditional national beer.

Sequence of dishes

First you need to eat vegetable dish so that it prepares the stomach for digesting heavier food. After this, you can start eating protein foods. Drinks can be drunk only half an hour after eating.

Portion volume

A vegetable dish should be 2-3 times larger in volume than a protein dish: this is approximately 250 g of vegetables and 100 g of protein for women, 300 g and 150 g, respectively, for men.

Calorie content

Should be 25-30% of. With proper nutrition - about 400 kcal, for weight loss - no more than 300 kcal.

Time

Everyone knows the simple truth that you need to have dinner 3-4 hours before bedtime, so that the food is digested and your stomach rests at night. Otherwise, everything that does not have time to be processed will go to the formation of fat depots. In this case, nutritionists advise taking into account the time of breakfast. At least 10 hours must pass between it and the evening meal. If in the morning you eat at 08.00, then in the evening you can do it at 18.00. But if you get up late and eat later for the first time, then move dinner too.

Always have dinner at the same time.

Cooking method

Vegetables are best eaten raw. Make light salads out of them. If you have stomach problems, bake, use a steamer or boil as a side dish. Meat and fish should be baked, steamed or boiled. Diet dinner as part of weight loss excludes fried foods.

General points

1. Thorough chewing will facilitate and speed up the digestion process and quickly satisfy hunger.
2. You can’t limit dinner to just fermented milk products. They will not be able to provide the body with everything it needs.
3. About 1.5 hours after dinner, it is recommended to take a walk fresh air half an hour to use up some of the calories consumed in the evening.
4. Half an hour before bedtime, a glass or so is allowed. In case of a strong attack of hunger - a small green apple.
5. A complete refusal of dinner (recommended in some diets - in particular, the model diet) forces the body to store fats during breakfast and lunch. Don't expect him to use them all up in one evening.
6. You need to leave the table with a slight feeling of hunger.

For many, dinner is the only meal of the day when the whole family gathers at the table together. Unfortunately, more and more often it is spent not having warm conversations, enjoying home cooking, but watching TV, ordering delivery of ready-made food with trans fats (pizza, sushi, hamburgers, quick salads, nuggets, French fries). If your goal is to eat right or lose weight, don't make this mistake.

IN THE USA. Americans have two dinners: early (from 18.00 to 19.00) and late (around 22.00). The first (Dinner) is almost a complete lunch, since during the day they are busy and only allow themselves snacks. And in the evening the whole family gathers at the table. Traditional dishes- burgers, fries, grilled steaks, nuggets and lots of sauces. You won't see any side dishes here. Second dinner (Supper) - pizza to order, chips, nuts and other fast food, which is consumed in front of the TV. These features of American national cuisine explain why the United States is the leader in the number of people suffering from obesity.

Product Lists

Can:

• as a source of protein: boiled eggs, low-fat cottage cheese, feta cheese, cheeses white(feta, Adyghe, mozzarella);
• vegetables (you will find the healthiest and lowest-calorie ones in our article);
• beans, chickpeas, lentils;
• greens: feather onion, amaranth, dill, parsley, celery;
• lean fish, seafood;
• boiled lean meat; nutritionists call turkey ideal for dinner (it contains tryptophan, which improves digestion and helps with insomnia), although chicken breast will also do;
• spices, spices, but not too hot: cardamom, ginger, ground black pepper, coriander;
• sprouted cereals;
• mushrooms;
• soy products;
• unrefined vegetable oils, freshly squeezed lemon juice, 9% apple or balsamic vinegar, 10% sour cream - for salad dressing.

Drinks include herbal tea, kefir, fresh juices, smoothies, cocktails, dry red wine (no more than 1 glass).

It is forbidden:

• peas, beans (promote flatulence);
• fatty dairy products;
• corn, potatoes, beets, carrots;
• fatty fish;
• fatty meat: pork, lamb, goose, duck;
• flour products;
• sweets;
• dried fruits, nuts, fresh fruits;
• flakes;
• sandwiches;
• dumplings, dumplings and other semi-finished products combining meat and dough;
• fast food, snacks;
• fried foods, canned food, smoked meats.

Drinks include caffeinated drinks, energy drinks, carbonated drinks, and alcoholic drinks.

Controversial issues

Cabbage for dinner provokes increased gas formation at night, but it makes excellent low-calorie diet salads. You can protect yourself from this trouble if you drink dill water half an hour after eating.

Avocado is too high in calories for dinner, but contains amino acids, necessary for the body at night (oh beneficial properties alligator pear we). Therefore, it is recommended to add it in small quantities to salads.

Cereals and pasta are high-calorie foods that represent slow carbohydrates. The conclusion is obvious: they will take too long to digest. And if they don’t have time to do this, all the leftovers will go into fat deposits. On the other hand, they provide long-term satiety and prevent night trips to the refrigerator. The second argument is that they are good for health.

Solution: if you are on a diet that involves consuming a large amount of carbohydrates, rice, buckwheat and even oatmeal are possible on the evening menu. For people whose work involves difficult physical activity, for men and those who engage in intense strength training, they can also be eaten as a side dish for meat or fish. They are definitely of no use to a woman who is losing weight.

When deciding this issue for yourself, know that nutritionists still recommend leaving cereals for the morning: a proper dinner for weight loss should not contain them.

In Great Britain. The British have dinner late, already around 21.00. They start with wine. Main courses - roast beef, steaks, vegetable side dishes (legumes, boiled corn, cauliflower) with sauces. The meal ends with tea and something sweet.

Top best dishes for dinner

If you want to lose weight, choose only for dinner dietary dishes. They should be low-calorie and as healthy as possible. A small rating will guide you and tell you exactly how to diversify the menu to benefit your health and figure.

1. Salads from green vegetables and herbs, with herbs and spices, lemon juice or olive oil as a dressing.
2. Protein salads with pieces of chicken, shrimp, crab meat, cottage cheese, egg whites, with sour cream instead of dressing.
3. Vegetable stew.
4. Cottage cheese with herbs / cottage cheese casserole.
5. Boiled turkey/chicken.
6. Omelette (preferably baked or microwaved) with vegetables, boiled eggs.
7. Seafood salad.
8. Steamed fish.
9. Boiled beans.
10. / / .

In Japan. In the land of the rising sun, dinner is strictly at 18.00. Base - rice, noodles, clear misosiru and suimono soups, meat, fish, steamed vegetables, pickled snacks (tsukemono), sweets (wagashi) with green tea. Peculiarities of the meal: small portions and duration of the meal (sometimes it lasts 1.5-2 hours), since the Japanese chew everything thoroughly and know how to truly enjoy food.

Dinner options

Depending on the conditions for organizing dinner (with a diet or with proper nutrition), the menu should include different dishes and products that meet the basic principles of the chosen diet.

Low calorie:

• vegetable salads with lemon juice: vitamin, celery, Greek;
• stewed and baked vegetables;
• vegetable stew;
• grilled vegetables;
• vegetable cutlets;
• green salads.

Protein:

• boiled chicken or turkey breast;
• steamed or baked fish;
• seafood salads;
• boiled eggs, egg white omelet;
• skim cheese;
• white cheeses;
• mushroom salads;
• protein salads with seafood or meat.

Drinking:

• milk and green cocktails;
• herbal teas;
• unsweetened dried fruit compote;
• fresh juices from unsweetened fruits and sour berries;
• freshly squeezed vegetable juices;
• green smoothies;
• low-fat chicken broth.

Carbohydrate:

• beans, chickpeas, lentils;
• sprouted cereals;
• avocado;
• durum wheat pasta;
• varieties of fish with medium fat content;
• steamed or boiled veal and beef, cutlets or meatballs made from them;
• cereals: rice, buckwheat, oatmeal;
• rye bread, whole grain bread.

A healthy dinner should be balanced in terms of... You need to include all of the above dishes and products in your diet one by one.

In France. The French have dinner around 20.00 and combine it with watching TV. Basis - light salads from fresh vegetables and a lot of greenery.

Menu

Here is an example of a menu for evening meals for a week:

In Greece. Greeks have dinner after 20.00, most often with family or friends. Main dishes - omelette, vegetable stew, the famous Greek salad with feta cheese. The meal ends with tea and a sweet dessert.

Recipes

Light salads

• Curd

Tear 100 g by hand Chinese cabbage, cut 100 g of fresh cucumber into strips, chop the herbs (50 g of dill and parsley). Add 30 ml lemon juice and stir. After this add 200 g low-fat cottage cheese and mix again.

• With sun-dried tomatoes

Cut 100 g of washed radish into slices. 5 pieces. put 2 sun-dried tomatoes into strips, 2 fresh ones into slices. Cut 100 g feta cheese into arbitrary pieces. Tear 3 lettuce leaves with your hands. Mix. Sprinkle with fruit vinegar and lemon juice, add salt and pepper.

• Greek

Coarsely chop 100 g of feta cheese, 1 salad pepper, 1 tomato, 1 cucumber, 1 onion. Prepare the dressing separately: mix 3 crushed garlic cloves, 10 ml of grape vinegar and 25 ml of olive oil. Mix vegetables and cheese, season with sauce, place on lettuce leaves, and top with olives.

Main dishes

• Turkey omelette

Cut boiled turkey fillet (150 g) into small pieces, cut into strips 1 green bell pepper. Mix. Pour in 2 egg whites. Bake in the microwave for 3 minutes. Place on a plate with lettuce leaves, sprinkle with chopped green onions.

• Flounder with steamed vegetables

Cut 1 flounder carcass into portions, season it with seasonings and spices. Place 100 g of young zucchini into cubes, 100 g of eggplant and celery stalks into strips, and 2 tomatoes into slices. Crush a couple of garlic cloves. Mix the vegetables and drizzle with olive oil. Place everything in a bowl and turn on the steamer for half an hour.

• Turkey meatballs

Cut 500 g turkey fillet into small pieces and pass through a meat grinder. Add 1 raw egg, 1 small chopped onion, 2 crushed garlic cloves, 10 g suneli hops, salt (optional) to the minced meat. Beat the minced meat, form it into meatballs, and lightly roll in flour. Place in a thick-walled pan, pour 1.5 liters of boiling water. Add 1 more chopped onion and 1 tomato, cut into slices, add 50 g of tomato sauce, a couple of bay leaves, and a few peppercorns. Simmer for about an hour over moderate heat.

Smoothies, cocktails

• Curd

Beat 200 g of low-fat cottage cheese and 100 ml of 1% milk in a blender.

• Green

Cut 100 g of celery stalk into pieces, pour in 200 ml of 1% kefir, add 20 g of chopped dill. Beat in a blender.

• Vegetable

Cut cucumbers, tomatoes and celery stalks into 50 g pieces. Add 20 g of chopped herbs (feather onions, dill and parsley), a little pepper, Tabasco sauce. Pour 250 ml of 1% kefir. Mix in a blender.

When organizing the perfect dinner for weight loss, remember that it can only become so under two conditions: if it is healthy and you like it. This applies not only to a diet that meets the principles, but also to diets. If the food seems bland and tasteless, you will go to bed on an empty stomach, which will only harm your body.

Reading time: 5 minutes

« Give dinner to the enemy», « don't eat after 6», « you can only have a glass of kefir for dinner“- what myths accompany the final meal. Today we will look at the best dinner options for weight loss and touch on the basic principles of dinner formation.

What is important to know? Firstly, you should never skip dinner. Dinner should be a full meal, not a light snack. Secondly, choosing the right foods for dinner will help you improve digestion, avoid hunger, and also give your muscles material to repair and build during sleep. Thirdly, for weight loss it is important not only how you have dinner, but also how you eat during the day.

Always remember that Establishing nutrition means 80% solving the issue of losing weight.

The main principles of a healthy dinner

Before we get into specific dinner options for weight loss, let's first look at the basic principles of creating a healthy dinner. So what is important to know about your last meal?

1. You need to have dinner approximately 2.5-3 hours before bedtime. Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to be absorbed.
2. To avoid overeating for dinner, be sure to have a full breakfast, lunch and afternoon snack.
3. Forget about the rule: do not eat after 18.00. Unless, of course, you go to bed at 21.00.
4. Also, forget about the rule: “eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” You need to have dinner, otherwise hungry evenings will definitely lead you to an eating breakdown.
5. But there is no need to overeat in the evening. Avoid situations where you snack during the day, and in the evening you decide to catch up on what you missed for the whole day.
6. As a rule, dinner should be 20-25% of the daily caloric intake.
7. The ideal dinner for weight loss should include protein foods and fiber-rich foods. Protein is a tool for building our muscles and bones, and fiber is a product that provides long-term saturation and is not processed into fat cells.
8. If you still couldn’t control yourself and ate too much for dinner, don’t go on a hunger strike the next day. It’s better to organize an additional or active one for yourself.
9. You can limit yourself to evening kefir (for example, with bran), but only if you eat your calorie allowance during the day. Not the conventional 1000 kcal, but the full norm.
10. The most important rule for losing weight: eat less than your body can burn in a whole day. Therefore, yes, counting the caloric content of the diet and maintaining the balance of dietary fat is the basic principle of nutrition throughout the day, regardless of the correct “dinners” and “breakfasts”. BUT! If you learn to properly plan your menu during the day, you are guaranteed to achieve weight loss faster.

If you want to get into great shape as quickly as possible, then you need to be very responsible when choosing dinner. There are certain forbidden foods, but there are excellent alternatives.

• baked goods, flour, confectionery
• potatoes, pasta, white rice
• fried foods
• sweet fruits (bananas, grapes, peaches, watermelon, melon, mango)
• dried fruits and nuts (it’s better to put them aside for the first half of the day)
• products containing industrial sugar (sweet yoghurts and curds)
• high-fat foods (including fatty cheeses, fatty meats, fatty fish)

It is also better not to eat legumes for dinner and white cabbage due to possible digestive problems.

Dinner for weight loss: 7 best options

What then for dinner, you ask? In fact, there are many options; you can even combine several of the products suggested below.

1. Lean fish or seafood

Fish and seafood are an ideal dinner option for weight loss. First of all, it is pure protein. Secondly, this is the source useful vitamins and microelements. Thirdly, it is nourishing and tasty. You just don’t need to fry them; it’s better to boil, stew or bake. You can add a portion of fresh vegetables to fish and seafood. It is advisable to choose low-fat varieties of fish for dinner.

2. Lean chicken or turkey

Chicken breasts are a classic dinner option for those losing weight. Again, avoid the option of frying in oil, otherwise the dish will cease to be so unconditionally healthy. If you want to diversify your meat menu, you can cook turkey fillet.

3. Cottage cheese

Another indispensable product for weight loss is cottage cheese. It contains the “long” protein casein, which is simply necessary for muscle recovery. Cottage cheese can be eaten with white natural yogurt. The only recommendation: try to avoid not only fatty dairy products, but also completely low-fat ones.

4. Vegetable salad with low-fat cheese

Vegetables are the main source of fiber, which helps normalize digestion. Therefore, an evening vegetable salad will come in handy. You can supplement it with pieces of low-fat cheese. When choosing cheese, choose one that contains more protein and less fat.

5. Stewed or boiled vegetables

If you are not a fan of raw vegetables, then stewed and boiled vegetables can be an excellent alternative. You can buy ready-made vegetable mixtures (just check whether the composition is natural) or, for example, broccoli. You can also afford carrots and beets, but it’s better not to overuse them.

6. Boiled eggs or omelet

Dinner for weight loss can also consist of eggs, but boiled ones are still better. You can add the same vegetables to the eggs, raw or cooked. The omelette will also become good option dinner, if you don’t fry it, but bake it in the oven without oil.

7. Fermented milk products with fruits

Well, still, let’s not ignore kefir. For those who like to have a quick dinner, a fermented milk drink with an apple or other unsweetened fruit or berry will be an acceptable dinner option for weight loss. Of course it's not protein dish and not fiber, but if you ate a balanced diet during the day, then such a dinner has the place to be.

If after dinner your hand still voluntarily reaches for the refrigerator, then in a simple way The body's appetite will be discouraged by... banal brushing of teeth. This simple method is guaranteed to help you forget about hunger. But if this method does not help, and you still feel very hungry, then there is a high probability that you are undereating during the day (that is, you are not reaching your calorie intake).

Greetings, dear blog readers. Many girls are sure that if you eat dinner, you will lose weight much more slowly. So they simply remove this meal from the diet. But nutritionists and gastroenterologists, believe me, do not agree with this opinion. With this approach, there will be less benefit than harm. Therefore, we need to have dinner. And I'll tell you what to eat for dinner to lose weight.

There has long been a widespread belief on the Internet that the last meal should be eaten only before 18.00. Otherwise, losing weight will be difficult. And many begin to adhere to this, although they go to bed only at 11-12 at night. We managed to have a snack before six - great, no - so we go hungry until the morning. And then for some reason the body begins to ask for the missing volume (sometimes at night 😉). And we break off the diet, stress ourselves out... in general, there is nothing pleasant here.

The approach to proper nutrition for dinner is completely different. This is a mandatory meal that is not recommended to be ignored. Otherwise, the body will get its way the next day.

The interval between the last meal and bedtime should be no more than 3-4 hours

For example, you go to bed at 22.30 - 23 hours. This means that a full dinner should be no later than 19.30 - 20 hours. During this time, what you eat will be digested, so your sleep will be good.

There is one more important point. The break between breakfast and dinner should be no more than 10 hours. So calculate when you need to have dinner. Our body does not go into “hibernation” mode at night :) Even at night it works and needs energy to work.

And if you stick to the old-fashioned rule of not eating after 6 pm, then the body goes hungry for a long time. This is 14 or more hours without food. Of course, there are no miracles here at all. Not getting enough calories will definitely lead to the desired weight loss. But there will be no benefit for the body. Prolonged fasting can reduce the rate of metabolic processes. As a result of this, the kilograms you have lost will easily return to your body.

And one evening you really want to eat - your body itself will demand it. As sad as it may be, you may fall apart. This regime is difficult to adhere to. When the body demands its portion of energy, and you forcibly restrain it. Who do you think will win this competition?

What foods can you eat?

The “taboo” of a healthy dinner includes starchy foods and fast carbohydrates. Save them for breakfast or lunch. This way the body will have time to convert them into energy before the evening.

But for dinner, treat yourself to protein and vegetable dishes. The menu should be formed taking into account the processes occurring at night. We are sleeping, but our working body does not stop working. A real workaholic! For example, hair grows, skin is restored, etc. For all this to happen, the body must receive enough protein and vitamins in the evening hours.

In addition, do not eat anything in the evening that takes too long to be digested by the body. For some it’s legumes, for others it’s fatty fish. Although these products are healthy, they are too heavy. It will be difficult to sleep.

The protein consumed should be easily digestible. I advise you to pay attention to poultry meat, cottage cheese, eggs, lean fish, lean meat and seafood

As for vegetables, nutritionists advise eating 2 times more vegetables than proteins for dinner. In this case, half of them should enter the body raw, and the second should be heat-treated. Can be cooked on the grill, steamed or in the oven. When processing food, vegetable fats or oils that are present in the products themselves should be used.

Here is a list of vegetables that can be an excellent side dish for protein foods:

• fresh vegetables are combined with any protein foods, helping to digest them. This includes cabbage of any kind, tomatoes, cucumbers, celery, zucchini, eggplant, fresh herbs, salads and more. Lovers of seaweed can also treat themselves to a delicious salad with it.
• Vegetables with a high GI are not advisable to combine with meat dishes. It is better to eat them with natural yogurt, low-fat sour cream or a spoonful of unrefined butter. Such vegetables include pumpkin, carrots, potatoes, and beets.

Information from the article “ will help you lose extra pounds. separate meals for weight loss" There I wrote a lot of interesting things about the compatibility of products.

What should be the volume of the plate?

Want to know what the recommended serving size is for dinner? I won't languish. If we talk in grams, then it turns out to be about 250 g for women. And for men this is about 350 g. And this volume should contain about 90 g of proteins. Vegetables account for the remaining 160 grams.

Dinner should be no more than 20% of the daily calorie intake, which is approximately 350 - 400 kcal

If you have no contraindications, then you can enrich the prepared dish with spices: coriander, cardamom, ginger, hot pepper and other additives. Such spices will help speed up metabolic processes, improve blood circulation and aid digestion.

For some people with a sweet tooth who are losing weight, the real test is the evening attacks of eating something sweet. This usually happens when insulin levels in the blood drop. To prevent this from happening in the future, try to eat something sweet/tasty at lunch or afternoon snack. This could be tea with a spoonful of sugar, a handful of nuts, dried fruits, natural marshmallows, apple marshmallows or a couple of “Maria” cookies (only without margarine).

Well, if the attack of sweet tooth still overcomes you, it doesn’t matter. Brew yourself a cup of mint tea and add a little honey. This drink will help you relax and satisfy your sweet tooth.

Kefir at night for weight loss

I don’t recommend eating low-fat fermented milk alone for dinner. This is not enough for the body to get enough. But kefir/yogurt/ryazhenka can be an excellent “snack” before bed (i.e. 30-40 minutes before bedtime).

When they were putting me on a diet, my doctor advised me to drink a nightcap half an hour before bed. This could be 100 ml of fermented milk or a drink of water with oatmeal. Sugar, honey and other additives are not needed, otherwise you will increase your caloric intake. And 100 ml of fermented milk at night will not harm you, but on the contrary, will benefit your stomach.

Easy dinner for weight loss - recipes

What to eat for dinner to lose weight? I have selected for you several original and simple recipes. These dishes are prepared very quickly at home.

Only when compiling diet menu you need to take into account the time of year. For example, in summer and early autumn it is better for dinner to be a salad of fresh vegetables. And as a protein supplement, I offer a piece of lean meat. In the cold season, proteins can be taken with a little more calories. And dinner should be hot.

Dietary liver with mushrooms

For this delicious dish You will need the following products:

• 100 g of fresh mushrooms (preferably champignons);
• 150 g chicken liver;
• 25 ml liquid low-fat cream;
• 1 tbsp. wheat flour;
• salt;
• spices as desired.

We wash the mushrooms and cut them thinly, place them in a heated frying pan with a teaspoon vegetable oil. We wash the liver under water, you can cut it into 2 parts. Dry on a paper towel, add spices and flour. Mix well and add to the pan. After 5 minutes, pour cream on top and add salt. Simmer everything until done.

This dish is amazingly delicious. It also has a high protein content and not many carbohydrates and fats.

Pumpkin casserole

You will need:

• 100 grams of low-fat cottage cheese;
• 100 g pumpkin;
• 2 eggs;
• 50 grams of dried apricots.

Grate the pumpkin pulp on a fine grater. Cut dried apricots into small pieces. Mix the pumpkin mixture with dried apricots, cottage cheese and eggs. Place the resulting mixture in a baking dish and place in the oven for half an hour.

Serve this delicious treat with cinnamon. And a low-fat fermented milk product would be a great addition to this dessert.

Mackerel with greens

For this dish you will need:

• 1 PC. mackerel;
• a couple of tablespoons of lemon juice;
• salt;
• seasoning for fish as desired;
• any fresh herbs.

We clean and wash the fish. Mix salt with seasoning and rub it with this mixture. Wrap the mackerel in foil and cook it either in the oven or in a double boiler.

Sprinkle the finished mackerel lightly with lemon juice. Decorate it with greens on top. Tasty, healthy and nutritious. Just don’t gobble up the whole fish – let your husband try a little :)

Turkey roll

This dish contains the following ingredients:

• 0.7 kg turkey fillet;
• 1 PC. onions;
• 300 g zucchini;
• a couple of garlic cloves;
• water;
• ground black pepper;
• chopped nutmeg;
• salt.

Cut the fillet lengthwise. Just don’t cut all the way through – do it as if you were opening a book. Lightly pound the turkey. Salt the meat, season nutmeg and pepper.

Peel the zucchini, and if it is not young, remove the seeds. Then chop the pulp into cubes. Finely chop the peeled onion and fry in hot oil until golden brown. Next, add the zucchini and chopped garlic to the frying pan. Add a little salt.

Place the vegetable stuffing on a third of the turkey fillet and roll the meat into a roll, pinning the ends with a pair of toothpicks. Place the turkey roll on a small baking sheet and add water. It needs to be poured so that it covers the bottom of the pan by 1-2 cm. And put the rolls in the oven. Bake at 200 degrees for about an hour.

Fat burning smoothie

To prepare it, you will need 200 g of stem celery or spinach. You will also need to take a medium-sized green apple + a few mint leaves.