No meal is surrounded by as many myths and stereotypes as dinner. The principles of healthy eating disprove them. There is no need to suffer from hunger by forbidding yourself to eat after 18-00, to give nutritious and tasty dishes to the enemy or to limit yourself to a glass of “zero” fatty kefir. Dinner can and should help in weight loss – it is only a matter of its proper organization.
A long meal (from noon to morning) disrupts the metabolism, harms the stomach mucosa, prevents the construction of muscle tissue and metabolic processes that the body “triggers” at night. Not dinner, a person hardly falls asleep in the evening, and a healthy full sleep is the key to effective weight loss. In the morning you feel a decline in strength, it is hard to wake up and get up. This does not give “carte blanche” for the evening overeating and exceeding the daily calorie rate. PP slimming dinner is a timely, nutrient-rich meal that will not cause any weight loss and will not interfere with weight loss.
Rules for evening meals for slimming down:
Dinner three hours before bed (plus or minus 15 minutes) so that the food is absorbed and there is no hunger before bed. Therefore, the rule “till six” will only work if you go to bed at 21-00;
dinner accounts for 20-25% of the daily calorie intake – if you lose weight with a diet of 1200-1600 kcal, it will be up to 400 kcal;
if the daily calorie rate is maintained for a day, it is allowed to supplement a light dinner with kefir with herbs or bran, natural yogurt for half an hour before bedtime;
you should not miss an evening meal – irregular dinners are fraught with gastrointestinal diseases, “plateau” at weight loss, a person will become irritable and nervous;
dinner necessarily includes foods saturated with protein and fiber (about 100 g and 150 g, respectively), with a minimum of carbohydrates, products with a high glycemic index;
concentrate on the food by carefully chewing the food and removing the gadgets to avoid the risk of uncontrolled overeating;
PP dinner should be accompanied by sufficient liquids – water, clean or with lemon, green or herbal tea (freshly squeezed juices are not recommended by many doctors, it is better to eat a whole fruit or vegetable);
if you overeat (an evening trip to a cafe, or a hard day’s work), you should not skip breakfast the next day – extra exercise or a jog will help you get rid of the calories you get.
What to remember:
A healthy diet – 70-80% success in weight loss. Regardless of the composition of dinner, to lose weight you need to maintain a balance in your diet and the total daily calorie rate for weight loss. Therefore, it is important to organize a proper meal throughout the day. “Sitting on snacks” and eating in the evening (even within the calorie limit) leads to digestive and metabolic disorders, as well as a break between meals at 12 or more hours.
The obligation of breakfast and lunch is not in doubt by any professional dietician, nutritionist or fitness trainer. However, the energetic value and composition of the WOM needs to be rationally distributed among all meals and the diet should be observed. If you don’t have time or desire to cook with the BEU, the BeFit’s specially formulated weekly Light diet will help. It contains delicious and varied dishes for healthy and intense weight loss.
What is not recommended to include in dinner
Tonight’s food should be nutritious, but light. To lose weight while keeping your body healthy and beautiful, beans, cabbage and other products that cause bloating of the stomach and make it difficult to digest at night are excluded from the dinner menu. In the evening, butter fried, deep-fried and fat-rich dishes, sugar, other “fast” carbohydrate delicacies – sweet pastry, flour and confectionery products – are not recommended. Excluded:
Starchy dishes – potatoes, pasta, polished rice, couscous;
sugary fruits – grapes, bananas, peaches, figs, melon (it has diuretic effect, is not worth eating overnight);
industrial sweet cheeses, curds and yogurts;
dried fruits and nuts in large portions– they’re too caloric, they’re eaten a little bit for dinner;
red meat – it’ll boost adrenaline and prevent you from sleeping;
smoked meats, salty meats – they hold water, in the morning their face will swell;
fatty meat and poultry (goose, duck);
soda, semi-finished and fast food.
Useful food for dinner and cooking methods
The essence of evening meals – preparing the body for the night’s rest, optimizing the metabolic process that does not stop in your sleep. Dinner dishes are recommended not to fry, but to bake, stew or steam (in the steamer, in the water bath). It is important to include fiber in the dishes, which will cleanse the gastrointestinal tract from decay products and “debris” accumulated during the day. It is contained in vegetables, so in the evening it is useful to eat cucumbers, zucchini, tomatoes, beetroot, corn – almost everything except potatoes.
At night the body intensively “builds” muscle tissue, and it needs proteins. The “building material” suitable for dinner is lean meat and poultry (rabbit, chicken or turkey, veal), eggs, cheese and tofu as a protein supplement. Optimal main course for the evening – fish or seafood. Abundance of phosphorus, omega acids, iodine and other nutrients will be beneficial, and easy digestibility will prevent you from feeling heavy in the stomach. Suitable for tuna, pink salmon, cod, haddock, trout, hake and other low and moderately fat fish. Seafood is optimal for mussels, squids, shrimps and scallops.
A few additional recommendations:
the right end of dinner – sour and moderately sweet berries and fruits (apples, pears, citrus, pineapple, kiwi);
it is useful to include calcium-rich cottage cheese containing casein ‘long’ protein, which is essential for muscle repair;
Tuck in and supplement the dishes with sour milk products – simple yogurt, nonfat kefir, natural yogurt without additives;
fresh herbs, dry bran, flax or chia seeds will improve digestion;
for vegetarians, animal protein is replaced by peas, lentils, beans;
in case of active lifestyle, intensive training, physical activity in the evening diet “slow” carbohydrates – whole meal bread, buckwheat, unfinished rice, etc. are introduced.
Examples of dishes that are suitable for a diet dinner and help you lose weight
You can lose weight without limiting yourself in a variety of delicious dishes for dinner. Combining sources of protein, fiber and dressing, alternating cooking methods, adding to dinner salad of fresh vegetables with olives, tofu or mozzarella, you can “feast” every night, thin and eating properly. Here are some basic recipes, and to complement and adjust them will help culinary fantasy.
A protein main course with a light side dish…
Lightweight diet dinner for weight loss – a portion of healthy protein, supplemented with a side dish of fiber – fresh or baked vegetables. The main course can be fish or a breast of chicken, turkey. They are prepared, cut into portions, if necessary – coated with a mixture of salt and spices, olive oil (a little, it is almost 900 kcal per 100 gr.), soy sauce or kefir. Bake pieces of meat or fish in the oven, stew under the lid or boil, no frying or frying in oil.
Fresh or cooked vegetables will fit on the side of the garnish. Eggplants, zucchini, onions, sweet pepper, carrots with spices and herbs bake in a foil, they turn out juicy and smart. Cauliflower or broccoli can be boiled, tomatoes, cucumbers and celery can be eaten in salad. With the addition of a mixture of fresh tofu vegetables, low-fat cheese, cottage cheese you will get a full evening dish, light and nutritious.
Easy slimming dinner with health benefits
With a daily calorie limit, light dishes of up to 300 kcal will do for dinner.
eggs, boiled, as an omelet or scrambled eggs. They are complemented by raw or cooked vegetables, crumbly porridge on water (if you need complex carbohydrates);
medium fatty fermented milk products (excessively caloric or fully fat-free species should be avoided). They will be supplemented by fruit, berries, bran, dried fiber or healthy seeds;
green smoothies of cucumbers, spinach, greens, sweet pepper and vegetable juice;
cottage cheese casseroles. For 200 gr of cottage cheese you need 2 eggs, 1 tablespoon of vegetable oil, 2 tablespoons of mana cereals, raisins, dried fruits or candied fruits as desired, the dough is placed in the oven for 30 minutes at 180 ° C;
Boiled seafood cocktail with green salad and fresh vegetables;
lean meat stewed with onions, carrots, courgettis under the lid, without frying, with a minimum of butter;
cauliflower filled with a mixture of cheese and egg and baked in the oven;
cottage cheese added with fruit, berries, honey and so on.
A variety of dressings will make interesting green salad or lean meat. The taste of the dishes will be enriched with lemon juice with a spoonful of olive oil, nonfat yogurt with chopped dill, parsley. Beautiful serving of small plates will help you not to break the diet and eat at dinner (the portion will seem to be voluminous). A little trick: if you are hungry before going to bed, and the breakdown is “not far off”, it is worth brushing your teeth – it will reduce appetite and set the brain to prepare for bed.
Properly eating at dinner, having breakfast and lunch on time, preparing food with imagination, you can lose weight, keeping your body healthy and beautiful. Vivacity, a burst of energy in the morning and a good mood for the next day will definitely add to your fitness.