What is good to eat for dinner when losing weight. Diet dinner. Recipes of low-calorie dishes for weight loss. Hearty and light dinner

Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy - we hear this folk wisdom from childhood and quickly get used to the idea that evening fasting is the norm. The problem is that the body, deprived of the last snack of the day, begins to get used to the lack of nutrients and stores calories - and we know where they go after. Of course, if you go to bed at 8-9 o'clock, you should not go into the refrigerator after 6 - do not forget that the last meal of the day is acceptable only 2-2.5 hours before bedtime. At the same time, remember - there will be dinner! However, only useful and easy. How to make it right and tasty, we will tell in this article.

What to eat for dinner when losing weight: black list

You can not categorically refuse food in the evening - our food should be regular and complete. The only prohibition applies to those who like to eat up just before bedtime. This habit will not bring them anything good - only indigestion and heartburn, slowing down metabolic processes, disruption of the digestive tract and lack of proper rest.

What should be an evening snack? How do you see him? Cutlets with mashed potatoes, fatty pilaf and fish - do you think these are harmonious and light combinations? Alas, such tandems are completely not absorbed by your body and remain “sleeping” in the stomach until the next morning. As a result, food that has turned into a slow-acting poison will ruin your health and add an unwanted kilogram or two to your figure.

Why do experts advise eating two to two and a half hours before bedtime? During this time, food - provided that we have eaten something that will not harm us, but will only benefit the body - will be successfully digested in the stomach, and all the necessary nutrients will be assimilated. The choice of products and dishes included in the dinner menu should be approached with particular care: the conditions for their “processing” are not at all the same as they were during the day. The activity of the digestive system in the evening is reduced, the pancreas and gallbladder work more slowly. Given these factors, it is necessary to abandon the "unprofitable" food that will inhibit the activity of the gastrointestinal tract. Invalid:

high-calorie, fatty and spicy foods;
sources of "simple" carbohydrates;
foods that are high in glucose.

With caution, you should include fresh or dried fruits in your dinner menu. We’ll talk about what you can eat for dinner when losing weight a little later, but for now let’s look at the list of foods whose use is undesirable:

White flour buns are a real storehouse of easily digestible carbohydrates that harm our figure and slow down digestion. In addition, such a snack has one more minus - sweet and rich pastries affect blood sugar levels, namely, it increases it. We want to eat even more - the appetite flares up and it is difficult to control ourselves. In addition, all refined products are the first candidates for a place in the "fat depot". The benefits from them are zero, and the harm from concentrated glucose and starch is colossal.

Fatty red meat - baked, fried, boiled - for dinner it is undesirable in any form. It is better to replace it with a dietary one - chicken breast - or baked lean fish.

Sausages and smoked meats - sausages, sausages, servelat - many of us are used to eating them for dinner and can no longer imagine an evening snack without this junk food. Why is it absolutely contraindicated, especially for dinner? A variety of smoked meats contain not only fats, but also theramine, an amino acid that stimulates the production of norepinephrine. This hormone is responsible for the production of nerve impulses. You will not be able to fall asleep after such a snack - the brain will be excited and will not be able to fully relax. Not to mention the fact that a thrifty body will stock up on new calories.

Rice is a source of starches and simple carbohydrates that are deposited on the sides so quickly. We refuse it in the afternoon, as well as other cereals - it will simply be difficult for the stomach to digest them.

Nuts are an incredibly high-calorie snack for dinner, almost more than half of the diet (if you do not forget that a handful of walnuts contains as much as 696 kcal). In addition, they have too much fat for the final meal - this product is unlikely to be fully digested and bring benefits to your body.

Sweet fruits and vegetables - they must be eaten before 16:00. Otherwise, they will turn into new kilograms and become a source of grief, not health. If you really want to find a light dessert for the evening, choose the usefulness and lightness - pomegranate, tangerine or grapefruit.

Pickles - such homemade preparations are too heavy for the stomach and will not be completely absorbed by them. Often, pickled cucumbers or tomatoes from a jar cause heartburn, which overtakes you not immediately after a snack, but immediately before bedtime.

Hot sauces - dressings based on horseradish and mustard, ketchups - after them you are unlikely to be able to sleep. In addition, activity gastrointestinal tract in the second half of the day it noticeably decreases - your body, tuned to rest, will not cope with heavy and spicy food.

Fast food - Big Macs, french fries and other "joys of life" offered to us in restaurants fast food irritate the digestive organs and have excess calories. You will sleep with a heavy stomach, get up without resting, and in a day or two you will find an increase in weight. Fatty, salty, richly flavored with preservatives, flavor enhancers and harmful additives- these "unprofitable" products should once and for all leave our diet.

Chocolate - a sweet that should be excluded from the menu - both evening and daytime - these are milk bars that do not bring any benefit to our body. You can eat dark chocolate, but not in the afternoon - only until 16:00.

Learn more about our weight loss programs:

What is better to eat for dinner when losing weight?

We have exceptionally healthy and tasty products at our disposal:

poultry meat (white, dietary) or rabbit meat;
seafood;
red fish;
stewed or fresh vegetables;
eggs;
fruits are definitely unsweetened.

Find the perfect combination of these ingredients for you and get a low-calorie and healthy dinner for weight loss - without negative consequences in the form of new kilograms, heartburn and digestive disorders.

At the same time, do not forget - nutrition should be varied and balanced, without unexpected and poorly digestible combinations or monotony. If we eat lean meat, do not forget about the side dish - cucumbers, tomatoes, any greens (dill, parsley, cilantro, lettuce), spinach, eggplant, all types of sprouts (Brussels sprouts, broccoli, etc.), zucchini, etc. are suitable for it. "Owls" cannot skip the evening meal - they must have dinner. Can be left large quantity kilocalories for the last snack of the day. At the same time, a meal with a calorie content of more than 650 kcal for women and 950 for men is not recommended - for the sake of your own harmony.

Kefir as the right dinner for weight loss - is it possible or not?

If you really want to eat before going to bed (for example, at 9 pm), a glass of kefir will be your salvation - a drink that will saturate you for a long time and prevent hunger from “cutting through” at the most inopportune moment. However, you should not replace the whole dinner with them - the body will not appreciate this.

The best option is:

Snack at 19:30 - Navy pasta (from durum wheat).

A glass of 1% kefir at 21:30 and a biscuit cookie is a great way to “starve a worm” before going to bed without loading your stomach. The structure of the drink will allow you to get full much faster than after milk or juice, and low glycemic index This product will not let your blood sugar rise.

What you can eat for dinner when losing weight: healthy and satisfying cottage cheese

This product is good both on its own and as an ingredient in complex dishes. We advise you to stick to the golden mean: our option is 1.8-5% fat, but no more. Not forgetting about moderation in everything, you will not only help yourself to achieve the desired harmony, but also provide the body with the calcium it needs.

How to make dinner incredibly healthy by using cottage cheese as the main component of a healthy balanced diet? Add this product to salads - for example, from lettuce leaves, tomatoes (you can take cherry tomatoes), cucumbers, sweet peppers.

Fun Fact: This amazing milk concentrate can be consumed in different types so you don't get bored with the monotony. If you are tired of the specific taste of the curd mass, make a smoothie out of it. We offer you two delicious options:

To prepare the first one, you will need currant berries, some strawberries, cottage cheese itself and a third of a glass of bio-yogurt. First, grind strawberries in a blender, and then everything else. Pour the resulting cocktail into tall glasses and serve.

A similar option is with cranberries instead of currants. Combine and beat bright berries, strawberries or strawberries, low-fat yogurt. Add curd balls to the resulting mixture.

These recipes are further proof that a healthy protein dinner for weight loss can be low in calories. True, you should not think that the smoothies you have prepared are the only and main dish for the whole evening. Next, we will tell you what food will saturate us without harm to the figure.

What can be cooked: looking for the best options

We don’t think it’s worth reminding you of what you can and cannot have for dinner. But still, we repeat: the last meal should be light, and it is forbidden to go beyond the established calorie limit.

If the food is too plentiful and high-calorie, you will not only not lose weight, but you will not fall asleep either. Remember what we said earlier - you can not stuff your stomach with all sorts of things just before bedtime. Instead, eat cooked meals early, and after 2 hours you can rest easy.

Do not forget that the following “light” foods will leave our stomach the fastest:

sour milk (yogurt, kefir, fermented baked milk);
low-fat broths;
scrambled eggs.

And here is what is digested for about 4 hours:

stewed or boiled fish;
lean meat (turkey, chicken, rabbit);
salads.

If you are planning a healthy dinner and stick to proper nutrition for weight loss, in which daily calorie intake is mandatory, you should not be reminded that all products must be weighed, and their energy value should be recorded in a diary.

Here are some more tips for those who want to lose weight:

It is useful to take a walk after a meal, and not settle down on the couch in front of the TV, barely emptying the plate.

If you want to eat right before bed, allow yourself a glass of kefir or light yogurt.

Eliminate both simple and complex carbohydrates from the evening menu so as not to overload the stomach and accumulate extra calories.

Next, we will give recipes for a healthy and healthy dinner that promotes weight loss. Despite the low energy value of a portion, they are quite satisfying and tasty - you are unlikely to want to eat after such a meal. Try to make a light and healthy evening meal the norm, not the exception to the rule. Remember that fasting reduces the body's defenses and slows down the metabolism. Do not test yourself - eat fully, and most importantly - on time.

Options for the right light and dietary dinner for weight loss: healthy recipes

If you want to pamper yourself and your family with something new, original and tasty, and most importantly - low-calorie and healthy, try making stuffed tomatoes for a snack. It's simple and easy, and the result exceeds all expectations. Despite its satiety, the dish is easily digested and absorbed without problems.

We will need:

ripe tomatoes (small, without pulp) - 500 g;
low-fat cottage cheese - 300g;
shrimp - 200g;
greens (cilantro, dill, parsley, onion) - 150 g.

Carefully cut the tomatoes across to make two equal “cups”. We remove the pulp with a spoon, grind the cottage cheese with shrimps to a state of homogeneous mass, passing through a meat grinder or a blender. Salt and pepper the resulting filling, and then put it in halves of tomatoes and sprinkle with fresh herbs.

Another recipe that can take pride of place in the list of diet meals for dinner for comfortable weight loss is braised cabbage with Chiken. Hearty, tasty, healthy and low-calorie!

We will need:

chicken breast - 300 g;
white cabbage - 400 g;
tomato - 90 g;
carrots - 100 g;
onion - 100 g;
salt - 10 g;
oil - 10 g.

Thoroughly wash the chicken fillet and cut into small cubes. Three medium carrots on a coarse grater, and cut a small onion finely and sauté vegetables in a pan until they acquire a golden hue. After we spread the chicken and shabby tomato in the pan. Shred the cabbage and add it to the rest of the ingredients. Salt vegetables and fillets, pour water and simmer over low heat for 30-40 minutes.

These are far from all the recipes recommended for dinner with proper nutrition for weight loss. Contact our experts and learn about the secrets of delicious and healthy dishes for every day. Take care of your slimness and lose weight without giving up healthy goodies with us!

Every person from childhood is familiar with the proverb, which says that you need to eat breakfast yourself, share lunch with a friend, and give dinner to the enemy. This proverb is many decades old, and it was not in vain that people spoke about it in antiquity. They also wanted to live long and stay healthy for a long time.

If you decide to lose weight, then you can not refuse food completely. The reaction of the body will be as follows: at every opportunity, it will store calories. You need to eat regularly, not excluding dinner. It's just that you need to do it right.

During the day, if possible, you need to eat small meals, but often. The last time it is advisable to eat 4 hours before bedtime, while the meals should be light, dietary.

In no case should you completely abandon the evening meal in order to lose weight. Need to cook something easy and healthy, which would not hurt your figure. The dish should include ingredients that are quickly digested, in which there are fats and carbohydrates in a minimal amount. From meat products at this time of the day you should refuse.

But if you really want to, then you need to buy only lean poultry meat or lean beef for a light evening snack. It is desirable to cook it for a couple, without fat and oil. The consumed portion of such a dish should be minimal.

The evening meal has some rules:

To prepare a nutritious diet dinner, the following products are suitable:

Foods that should not be eaten in the evening:

How to make a menu

The most popular diet for weight loss is now considered human nutrition without dinner. This means that after 18 hours, losing weight can only take liquid foods. And during the whole day it is forbidden to eat fatty and sweet. But nutritionists unanimously argue that such a diet only harms the body, and besides, it is ineffective. Here are a few reasons that nutritionists have noted:

The conclusion suggests itself: in the evening you need to reduce the portion and cook only low-calorie foods.

Healthy dinner and proper nutrition

Choosing products to prepare a light dinner,. Or maybe you have a sedentary job? The calorie content of the dishes will depend on this. The choice of products will be influenced by the calorie content of lunch and the time when a person goes to bed.

For example, if your day is scheduled by the minute, but you have time for a hearty lunch, then there will be fewer questions:

What time will your dinner be?
What time do you go to bed after dinner?

Following the advice of nutritionists, compiled universal dinner options:

If a person at work is engaged in physical labor, then for dinner he can afford a protein option. In this case, the protein received by the body will be spent on the structure of muscles, and will not be processed into fats. If you cook boiled or steamed fish or poultry, then you can supplement the portion with cucumber.

Nutritionists suggest eating as a protein dinner portion of egg chicken noodles. To prepare it you will need:

chicken meat 140−160 g;
chicken egg - 2 pcs.;
salt and spices - to taste.

Chicken meat (preferably breast), you need to boil in lightly salted water. Beat eggs and fry them into pancakes. Put chopped chicken meat into the cooled broth. Cut pancakes thinly and also place in a container with broth. This dish would be perfect for dinner.

If you spent the whole working day in the office and did not move much, besides, you are used to going to bed early, then it will be useful for you light dinner without meat. What to eat for dinner? You can boil fish or cook seafood. A serving of such a delicacy in the evening should be no more than 50 grams. An addition to it will be vegetables, which will occupy the rest of the plate. You can make an omelet.

What should be dinner after a workout

If your goal is to fight excess weight, then the main requirement is to create a time gap between dinner and training. After class, at least 1.5 hours must pass so that the calories just received during dinner do not go to replenish energy.

After a certain time, you can eat meat or fish dishes, seafood, curd dishes and scrambled eggs, but all this, of course, without fat. Products for a light dinner should be chosen low-calorie, up to 200 Kcal. Do not go to bed immediately after eating.

Diet dinner recipes for weight loss

Chicken breast with vegetables:

100 g of meat, peeled and chopped. divide into inflorescences, chop the zucchini and eggplant, grate the carrots. Place all cooked foods in a thick-walled container, add a little salt, add half a glass of water and simmer until tender. You do not need to add any fats during the preparation of the dish, then it will turn out to be dietary.

Fish baked with green beans:

200 g of beans are boiled in lightly salted water; 100 g of salmon fillet or other low-fat fish should be salted and sprinkled with lemon juice, then wrapped in foil. The resulting kulechki with fish are baked in the oven for 15 minutes. The temperature should be around 200°. Put baked fish and boiled green beans on a dish - tasty and healthy.

Vitamin omelette:

Boil carrots and Brussels sprouts. Finely chop fresh lettuce pepper and boiled vegetables. Beat low-fat milk with eggs, pour this mixture over vegetables in a pan (without oil). Cook over low heat with a lid on the pan.

Zucchini with mushroom sauce:

Peel the zucchini, cut into slices no thicker than 0.5 cm, put in a saucepan with water. Simmer until soft. In the meantime, you can cook the mushrooms. They need to be cut into medium pieces and baked in the microwave. Baking time - 5 minutes, power - 600 watts. Dill cut, mix with pepper, salt and yogurt. Fill the mushrooms with this mixture. When the zucchini is ready, drain the excess liquid from them, add the resulting mushroom sauce and simmer for 3-5 minutes.

Salad with shrimp:

Shrimps are boiled in salted water, then they need to be cleaned. Finely chop the cabbage, lightly salt and mash. Add the cabbage to the shrimp, pepper and sprinkle everything with lemon juice. Take natural yogurt as a dressing, or you can do without it - it turns out incredibly tasty.

Warm salad in a slow cooker:

Dip the chicken meat in a pot of water, salt a little and boil. Remove, cool and cut into pieces. Peel, wash and chop the onion, pepper, cucumber and herbs. Place all products in the multicooker bowl and set the "Warming up" mode. Warm vegetables with meat can only be seasoned. As a dressing, you can use lemon juice and oil. Such a salad will turn out not only tasty, but also healthy.

Meat with broccoli:

To prepare such a dish, you need to buy a piece of lean beef meat, which is rubbed with salt and pepper. The meat is marinated for up to half an hour, then wrapped in foil and baked in the oven for 40 minutes at a temperature of 180 °. In the process of roasting meat, broccoli is boiled in lightly salted water. Then you need to get it and fry it a little in a small amount of oil. The finished meat is cut into slices, served on a plate along with broccoli.

What can you eat for dinner while losing weight? Vegetables are an excellent ingredient for dishes that will be served for dinner. They are very easy to cook, and most importantly - in these dishes there is no meat and animal fats. Such light meals will not harm your figure, as they are quickly absorbed.

Supplement dietary dinner can be vitamin salad, which is desirable not to fill with sour cream or mayonnaise. It is prepared simply and quickly, and most importantly, it will saturate your body until the very night. The main products for such a dish will be vegetables.

In order to prepare a light dinner, you can take a variety of products. It is only important to exclude fatty and harmful. Following the recommendations, you can not only have a delicious dinner, but at the same time lose weight without harm to your body.

Attention, only TODAY!

The right dinner is an important component diet food A: In the evening, only certain types of foods that are low-calorie and healthy are allowed to be consumed.

The right dinner for weight loss: what does it matter ^

The ideal dinner for weight loss is no less important than breakfast and lunch: if you eat high-calorie foods in the evening, this may soon affect the volume of the abdomen, sides and hips.

That is why many of the fair sex are interested in what to eat for dinner in order to lose weight. First of all, it must be low-calorie, but healthy meals, however, they must be used according to certain rules:

The size of one serving is 250 g for women, 350 g for men;
It is advisable to have dinner 3 hours before bedtime;
Calorie content should not exceed 300 Kcal;
You can’t eat pasta, white bread, chocolate, fried foods, potatoes, mayonnaise, nuts and corn flakes in the evening - they create a big load on the digestive tract if they are consumed at this time.

What can you eat for dinner while losing weight ^

What should be dinner for weight loss: tips, recipes

What is better to eat for dinner when losing weight

For those who are interested in what to eat for weight loss, you need to familiarize yourself with the following list of recommended dishes:

Kefir;
Oatmeal or buckwheat for dinner;
Boiled, baked or stewed vegetables for dinner;
Light soups for dinner: they quickly satisfy the appetite, but contain few calories;
boiled meat or fish;
Seafood;
Fat-free cottage cheese for dinner in the amount of 100 g.

Protein Dinner for Weight Loss

Proteins are most beneficial in the evening, but they should also be consumed in combination with a small amount of carbohydrates. Protein foods include kefir, meat, fish, cottage cheese, shrimp, cheese, squid and boiled eggs.

Sample healthy dinner menu:

100 g of vegetables;
200 g chicken breast;
A glass of kefir.

Dinner for weight loss after training

For athletes, there are separate rules for compiling a menu for dinner:

In the evening, only protein foods in combination with vegetables are allowed;
Vegetables can be boiled or eaten raw. Of these, only potatoes, carrots and white cabbage are excluded;
You can't eat fried foods.

The most useful dinner for weight loss

When compiling the menu, you must adhere to the following principles:

It should be dominated by slow carbohydrates and proteins;
It is recommended to combine boiled or baked meat with vegetables, or eat simple salads: they quickly satisfy your appetite.

Does kefir help to reduce weight instead of dinner for weight loss

There is a separate method of nutrition, which involves the use of only a glass of kefir in place of a full meal. Of course, in this scenario, a calorie deficit is created and weight is reduced, but some problems can prevent this:

During the day, a person overeats, allowing himself to eat anything;
In the evening, instead of the prescribed glass, it turns out to drink 0.5 liters of kefir. Many people think that since it is fat-free, it means that it can be drunk in unlimited quantities, but this is not at all the case: even sour-milk drinks tend to stretch the walls of the stomach, if you do not know the measure.

Diet dinner for weight loss: recipes ^

Dishes prepared according to such recipes help not only satisfy your appetite, but also supply a person with the necessary energy, so they can be consumed by absolutely everyone, and not just those whose goal is weight loss.

Oatmeal for dinner for weight loss

Simple and useful oatmeal prepared as follows:

Bring 0.5 liters of water to a boil, throw oatmeal into it;
Boil over low heat for 15 minutes, stirring occasionally.

Buckwheat recipe for dinner

Buckwheat porridge must be combined with proteins, because. they speed up the absorption of nutrients:

Boil 500 g of water, put buckwheat in it;
We cook until ready.

In the morning or afternoon, steam 0.5 cups of buckwheat in 1 cup of boiling water;
We eat in the evening.

Salads for dinner for weight loss

Salads prepared from low-calorie foods have a positive effect on metabolism, and also accelerate the breakdown of fat cells during sleep.

Marine Salad Recipe:

Boil the shrimp, cut them together with seaweed;
We cut cherry tomatoes;
Drizzle with sesame oil and soy sauce.

Beetroot Salad Recipe:

Boil beets, cut onions;
Mix everything, season with fat-free yogurt, sprinkle with chopped walnuts.

Celery Salad Recipe:

We chop 2 stalks of celery, cut 2 apples, grate carrots;
We mix all the ingredients, season with yogurt, decorate with rosemary sprigs.

Cleansing Salad Recipe:

Three raw carrots and beets on a coarse grater;
Shred the cabbage, put it in a bowl, add a little sea salt and knead until it releases the juice;
We chop the greens, mix with all the vegetables;
Season with sauce from linseed oil and lemon juice.

Soups for dinner for weight loss

Diet puree soup recipe:

We wash and disassemble the cauliflower into inflorescences;
Cut the onion into cubes;
We cut into strips bell pepper;
Grind tomatoes, celery and greens;
We put all the vegetables in a saucepan, add water, salt, pepper;
Cook until ready;
When the soup has cooled, twist it in a blender.

Diet Soup Recipe:

We cut carrots, zucchini, tomatoes and bell peppers into squares;
Stir, add green peas, throw into a saucepan with water;
Cook over medium heat for 20 minutes, sprinkle with herbs before serving.

“Eat breakfast yourself, share lunch with a friend, give dinner to the enemy!” - popular expression, which has become almost the motto of all 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 born among the people:

“To spite the enemies - I eat dinner myself!”
“I would give dinner to the enemy, but can you get enough of them all?”
“I am very kind. There is no one to even give dinner to!”
“It’s not easy to find such an unassuming enemy who is willing to eat your every dinner. Some gourmets 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 it will be beneficial for health and for the figure. It is especially important to know what a weight loss dinner should be in order to achieve good results from any diet.

Why do you need dinner

Everyone understands why breakfast is needed: to wake up and stock up on energy. No one doubts the importance of lunch, which is the main meal of the day. But many people easily refuse dinner, saying that for the whole day they have already eaten to satiety and there is nothing to load the poor stomach before going to bed.

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

Eliminates prolonged starvation of the body, which leads to fatty deposits.
Does not allow deficiency of nutrients.
Helps sleep, as hunger and empty stomach are common causes of insomnia.
Maintains the necessary metabolic rate, which slows down if the stomach does not receive food for too long.
Provides the body with amino acids that go to build up at night muscle mass, growth of nails and hair.
Helps to restore strength at the end of a hard day's work and after training.
Saturates, preventing bouts of night hunger and late gatherings in the kitchen.
Relaxes and soothes.

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

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

What should he be

Dinner should have certain characteristics so that everything eaten is beneficial, and does not go overnight into deposits on the sides and stomach.

Light, so that the food has time to be digested before sleep and does not cause a feeling of heaviness and fermentation.
It is useful for the body to consume vitamins and other bioactive substances, and not to store reserves in the form of fats.
Low calorie for weight loss.
Small in volume.
Complete and balanced: should contain all the necessary nutrients, the approximate ratio of BJU is 40/20/40.
Protein and lean, based on the previous parameter.
Nutritious, so that you don’t want to eat anymore before bedtime.
Early: no later than 19.00.

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

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

Order of dishes

First you need to eat a vegetable dish so that it prepares the stomach for the digestion of heavier food. After it, you can proceed to protein products. Drinks can be drunk only half an hour after eating.

Serving Size

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

calories

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

Time

Everyone knows the common truth that you need to have dinner 3-4 hours before bedtime so that the food is digested and the stomach rests at night. Otherwise, everything that does not have time to be processed will go to the formation of fat depots. At the same time, nutritionists are advised to take into account the time of breakfast. Between him and the evening meal should be at least 10 hours. 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 double boiler 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

Thorough chewing will facilitate and speed up the process of digestion, quickly satisfy hunger.
Dinner should not be limited to fermented milk products. They will not be able to provide the body with everything necessary.
Approximately 1.5 hours after dinner, it is recommended to take a walk on fresh air half an hour to use up part of the calories consumed in the evening.
Half an hour before bedtime, a glass or is allowed. With a strong attack of hunger - a small green apple.
A complete rejection of dinner (recommended in some diets - in particular, model ones) causes the body to store fat during breakfast and lunch. Do not expect that he will use them all in the evening.
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 with 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 proper nutrition or weight loss, do not make this mistake.

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

Product Lists

Can:

as a source of protein: boiled eggs, fat-free cottage cheese, brynza, cheeses white color(feta, Adyghe, mozzarella);
vegetables (you will find the most useful and low-calorie ones in our article);
beans, chickpeas, lentils;
greens: feather onions, 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 is also suitable;
spices, spices, but not too spicy: cardamom, ginger, ground black pepper, coriander;
germinated cereals;
mushrooms;
soy products;
unrefined vegetable oils, freshly squeezed lemon juice, 9% apple or balsamic vinegar, 10% sour cream - for salad dressing.

From drinks - herbal tea, kefir, fresh juices, smoothies, cocktails, red dry wine(no more than 1 glass).

It is forbidden:

peas, beans (contribute to 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 that combine meat and dough;
fast food, snacks;
fried foods, canned food, smoked meats.

From drinks - caffeine-containing, energy, carbonated, alcoholic.

controversial points

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.

An avocado is too high in calories for dinner, but contains the amino acids the body needs at night (about useful properties alligator pear we ). Therefore, it is recommended to add it in small quantities to salads.

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

Way out: if you are on a diet that involves eating a lot of carbohydrates, rice, buckwheat and even oatmeal are possible in the evening menu. For people whose work involves heavy physical exertion, for men and those involved in intense strength training, they can also be eaten as a side dish for meat or fish. They are definitely useless for a losing weight woman.

When deciding this question for yourself, know that nutritionists still recommend leaving cereals in the morning: the right 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 dishes - roast beef, steaks, vegetable side dishes (legumes, boiled corn, cauliflower) with sauces. The meal ends with tea with something sweet.

Top best dishes for dinner

Want to lose weight - choose for dinner only diet meals. They should be low-calorie and as useful as possible. A small rating will orient and tell you exactly how to diversify the menu for health and figure benefits.

Vegetable salads Green colour and greens, with seasonings and spices, lemon juice or olive oil as a dressing.
Protein salads with chicken pieces, shrimp, crab meat, cottage cheese, egg whites, with sour cream instead of dressing.
Vegetable stew.
Cottage cheese with herbs / cottage cheese casserole.
Boiled turkey / chicken.
Omelet (preferably baked or microwaved) with vegetables, boiled eggs.
Seafood salad.
Steamed fish.
Boiled beans.
/ / .

In Japan. In the land of the rising sun, dinner is strictly at 18.00. Basis - rice, noodles, misoshiru and suimono clear soups, meat, fish, steamed vegetables, marinated snacks (tsukemono), sweets (wagasi) with green tea. Features of the meal: small portions and the duration of the meal (sometimes it lasts 1.5-2 hours), as the Japanese chew everything thoroughly and know how to get real pleasure from 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;
steam or baked fish;
seafood salads;
boiled eggs, protein omelet;
skim cheese;
white cheeses;
mushroom salads;
protein salads with seafood or meat.

Drinking:

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

Carbohydrate:

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

A healthy dinner should be balanced in terms of. It is necessary to include in the diet all of the above dishes and products in turn.

In France. The French have dinner around 20.00 and combine it with watching TV. The basis is light salads of fresh vegetables and lots of greens.

Recipes

light salads

Curd

Tear 100 g of Chinese cabbage with your hands, cut into strips 100 g of fresh cucumber, chop the greens (50 g of dill and parsley each). Fill with 30 ml of lemon juice, mix. After that, add 200 g of fat-free cottage cheese and mix again.

With sun-dried tomatoes

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

Greek

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

Main dishes

Omelette with turkey

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

Steamed flounder with vegetables

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

Turkey meatballs

Cut 500 g of turkey fillet into small pieces, 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 meatballs out of it, lightly roll in flour. Put in a thick-walled pan, pour 1.5 liters of boiling water. Pour in the same 1 more chopped onion and 1 tomato, cut into slices, add 50 g tomato sauce, a couple of bay leaves, a few peppercorns. Simmer for about an hour on moderate heat.

Smoothies, cocktails

Curd

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

Green

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

Vegetable

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

Organizing the perfect dinner for weight loss, remember that it can only become such 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 the body.

As strange as it sounds, but to lose weight, you need to eat. And do it at least three times a day. The most high-calorie should be breakfast, large in volume, but less in calories - lunch and the least high-calorie - evening meal. The right dinner for weight loss should consist of proteins and natural carbohydrates. This is boiled meat or fish with vegetables, low-fat cottage cheese with eggs and honey, or fruits in any form. The food eaten in the evening should be 45% of the daily diet. Such a low-calorie dinner for weight loss will help you fall asleep faster and dull the feeling of hunger.

There is an opinion that food eaten after 18 hours will certainly be deposited in fat. It is a myth. Weight gain has nothing to do with the time of day. Just a hearty dinner will not have time to be digested by morning, it will prevent falling asleep and slow down the process of losing weight. But this does not mean that it should be abandoned altogether. You can and should eat. After all, if you do not consume food after six, then a break in food will be 16 hours. As a result, the body will begin to save energy and slow down all metabolic processes, which will certainly lead to weight gain. Therefore, a healthy dinner for weight loss should be hearty, but light.

We offer five rules for evening meals:

Completely discard side dishes and flour products. If you do not spend the calories contained in them, they will definitely be deposited on the waist and sides. But at night you will sleep, and in the morning you are unlikely to want to run cross-country or do aerobics. Therefore, make an evening diet so that its basis is fiber and vitamins.
Forget about long digestible food. Each person has a list of intolerable foods, which, despite the storehouse of vitamins and minerals they contain, inhibit digestion. It is better to replace them with less useful, but safer ones. Soft-boiled eggs, cottage cheese, as well as vegetables and fruits are quickly digested.
Reduce portions and give up sweets in the evenings. The calorie content of dinner should be 10% of the daily diet with six meals a day and 25% with three meals a day.
Eat dinner no earlier than two hours before bedtime. After that, it is better to walk around, clean up or organize outdoor games with children. Movement will aid digestion and help take your mind off the extra snacks.
Make the menu so that for dinner there is protein food with stewed or boiled vegetables. Potatoes and beans are prohibited. Also, keep your diet seasonal. That is, eat natural foods that grow in your area at certain times of the year. During the heat, avoid hot and fatty foods, and during the cold - cold snacks.

Diet dinners for weight loss. What foods to exclude?

To know how to lose weight correctly, exclude the following foods from the evening diet:

fatty meats and fish;
smoked meats, balyk, balyk;
flour products and pastries;
fatty and fried foods;
mayonnaise and sauces;
sugary drinks and alcohol.

If you experience an irresistible craving for sweets, eat a small amount of dried apricots, raisins or dates, adding a teaspoon of honey and one banana to them. Vegetable oil at this time of day, you need to limit it to 1 teaspoon, and completely exclude cream.

The above rules are only suitable for those who have the opportunity to sleep at night. But the schedule of office workers includes night shifts, young mothers are forced to take care of the baby at night, and students prepare for exams. For them, diet smoothies are an ideal dinner option. This is a set of well-combined products that are whipped with a blender until a fluffy, homogeneous mass is obtained. They are quickly absorbed, and therefore do not have time to be deposited in fat.

Dinner for weight loss: recipes, opinions

One of the most publicized is the "dinner minus" diet. Based on its basic postulates, after 18 hours you can only eat liquid food, and during the day completely eliminate fats and sweets. According to nutritionists, such a nutrition system is harmful and ineffective. The reasons are as follows:

The diet is not balanced. Cutting out fats and carbohydrates while eating a low-calorie dinner can cause uncontrollable hunger pangs and lead to serious hormonal disruptions as well as metabolic disorders.
With prolonged use of this technique, a decrease in working capacity, a decrease in the level of hemoglobin and the appearance of neuroses are inevitable.
As soon as you stop the hunger strike - weight gain will occur with a vengeance.

Therefore, the surest way to lose weight is to reduce portions and reduce calorie intake in the evenings. We offer several ways cooking lung dinner for weight loss, the recipes of which will appeal to all household members.

Shrimps with lemon

boil 200-300 g of shrimp in lightly salted water for 7 minutes;
throw them in a colander to glass the water;
put the clams on a dish and sprinkle with lemon juice to taste.

Fish with vegetables

boil sea fish in salted water until tender;
rub with spices and add raw or stewed vegetables to it. In summer, it is better to use fresh cucumbers and tomatoes for a side dish, in winter - grated carrots, radishes or stewed cabbage.

Buckwheat porridge with herbs and eggs

boil porridge until tender;
add spices and herbs to it;
eat a side dish along with an egg cut in half.

cucumber smoothie

peel one cucumber;
beat it in a blender along with one spoon of spinach, 50 g of celery and one sweet pepper;
add 2 tablespoons of cottage cheese, a glass of water and beat for another half an hour.

Breakfast, lunch and dinner for weight loss

Very an important factor maintaining health and losing weight is the right diet. Breakfast and lunch should be hearty, and dinner should be light. When compiling such a diet, observe the following rules:

eat whatever you like only in the morning;
balance breakfasts, lunches and dinners;
reduce the calorie content of food;
reduce your intake of salt, sugar and fats;
arrange no more than a 4-hour break between meals;
choose only those products that give pleasure!

Main principle healthy eating is to enjoy food. But this does not mean that every meal should be festive. In order for the waist strap to be pulled tighter, you need to reduce the usual portions and replace flour products, pastries and sweets with vegetables and fruits.

In order for the body to work like a clock, and extra pounds are not put off, eat according to your biorhythms. According to nutritionists, the first breakfast should be eaten an hour after waking up, the second 2-3 hours after the first, and lunch 2 hours after the second breakfast. Dinner should fall at 18-21 hours. With this schedule, the metabolism will accelerate, and the appetite will decrease.

Delicious and healthy breakfast

Let's take a closer look at what each meal should consist of. For the first breakfast, doctors advise cooking sweet porridge with milk and butter, two-egg scrambled eggs or cheesecakes with sour cream. The second snack is better to make fruit or drink a glass of yogurt with a bun. Do not be afraid, it will not affect the figure. On the contrary, after a hearty snack at lunch, you will eat much fewer calories. And fruits will replenish the body with vitamins and minerals.

Basic principles of a full meal

It is generally accepted that a full meal is the first, second and third. But with such a diet, you will definitely stretch the stomach and you will never be able to part with excess weight. Therefore, it is very important to reduce portions and follow the basic rules of a healthy diet:

Eat first.
Diversify your diet.
Calculate the menu so that 45% of its daily caloric content comes from lunch.

You need to start your meal with fresh vegetable salads. Then start hot. It can be a soup, a side dish or a meat dish. The main thing is not to overeat. If after dinner the desire to have a bite does not go away, drink tea or compote.

Diet dinner for weight loss, recipes

As mentioned above, it is not the time of dinner that matters, but its components. They should be fat-free, low-calorie, and rich in vitamins and minerals. We offer several useful delicious recipes diet dinner.

Baked soles

Ingredients:

1 onion
1 kg of sea tongues,
salt,
pepper,
150 g of wine
150 g butter,
1 egg
half a glass of cream.

Cooking order:

Grease the form with oil and sprinkle with onions.
Salt and pepper the tongues, put them in a mold, sprinkle with the rest of the onion and pieces of butter, and then pour over the wine.
Cover with foil and place in preheated oven for half an hour.
Remove the tongues from the oven, drain the liquid.
Pour the broth into the pan, add the beaten egg and cream to it and pour over the tongues.
Bake the dish with the sauce for another 5 minutes.

Steamed chicken with mushrooms

Components:

1 chicken
1 onion
200 g mushrooms
wine,
spinach.

Cooking method:

Cut the onion into squares and fry for butter until golden brown appears.
Add chopped mushrooms, seasoning, spinach, pour in 100 g of wine and simmer all the ingredients until cooked.
Fill the inside of the chicken with this filling, wrap it in foil and put it in a double boiler for half an hour.
Drizzle chicken with yogurt and sour cream sauce.
Serve the dish to the table with a vegetable side dish or buckwheat.

Red fish with potatoes in a slow cooker

Required products:

half a kilo of trout,
lemon,
salt,
pepper.

Step-by-step instruction:

Fill the multicooker container with water.
Peel potatoes and cut into 4 pieces.
Mix spices for fish with salt and rub the carcass with them.
Place lemon slices on top.
Dip the fish and potatoes in a slow cooker and cook in the baking mode for half an hour.
Dip cooked potatoes in butter.