The importance of the last meal before bed. Basic rules of evening meals, permitted and prohibited foods. Slimming dinner options, diet recipes. Results and reviews of losing weight.
A slimming dinner is the last meal before bed, filling and low in calories. Overeating at night threatens that excess calories will be deposited in the body in the form of adipose tissue. A properly cooked dinner ensures fast and healthy weight loss.
Why is dinner important for weight loss?
Modern people lead an active lifestyle. Working late, they do not always have the opportunity to have a full lunch during the day. Often, food is limited to a light snack, after which severe hunger overcomes in the evening. Coming home, a person tries to compensate for malnutrition and pounces on food. The result is a rapidly growing excess weight, an unattractive figure and psychological complexes.
A high-calorie dinner is a direct path to obesity. At night, the metabolism slows down, the body goes into an energy reserve mode and cannot digest heavy food. Excess nutrients from food are deposited in adipose tissue.
To prevent this from happening, choose hearty and light foods for your last meal of the day. Nutritionists advise paying attention to proteins and complex carbohydrates, which are digested slowly.
Be sure to include vegetables on your evening menu. The fiber contained in them slows down the deposition of fats, cleanses the intestines, removes toxins from the body. Such food will be useful for weight loss and recovery.
Read about the principles of fractional nutrition on a Pause diet
Basic rules for late dinner
Meals for dinner when losing weight should be built according to the rules. Try to finish your evening meal by 5-6 pm. If you do not have time, then have dinner no later than 21.00. Everything that is eaten after the specified time will certainly be deposited on the waist and hips.
To prepare a healthy dinner for weight loss, follow the recommendations:
- Do not stretch the meal for more than 20 minutes.
- Prepare a serving and do not add additives.
- Dine without a TV, book or smartphone, otherwise it’s easy to eat more than you should.
- Don't go to bed hungry. Feel full after a light weight loss dinner.
- To avoid gaining excess weight, eat foods rich in protein and fiber.
- Set aside fruits until breakfast: they whet your appetite.
- Avoid flour, sweet, fried and fatty foods completely.
- The total weight of food for dinner does not exceed 250 g, and the calorie content is 300 kcal.
- The right weight loss dinner includes 1 course.
- If you feel hungry a couple of hours before bedtime, drink a glass of kefir.
- Steam your meals for dinner. Bake the fish in foil in the oven in your own juice.
If you follow these rules, a dietary dinner for weight loss will be beneficial. You will not feel hunger, and the extra pounds will begin to "melt".
Read more about functional nutrition
Allowed late dinner foods
What you can eat for dinner while losing weight depends on the calorie content of the food and the preferences of the losing weight. The list of foods for a low-calorie meal is pretty wide, so you won't go hungry. Each of them is good for the body, so regularly expand and diversify the menu.
Allowed Foods for a Low Calorie Weight Loss Dinner:
- Vegetables, herbs … It is a food with a minimum amount of calories. They contain vitamins and minerals that the body needs to function properly. Nutritionists advise to include cabbage in the diet to activate digestion. It contains tartronic acid, which slows down the absorption of carbohydrates in the intestines.
- Spices … They speed up the metabolism, but they should be consumed in moderation. Hot spices increase appetite and are not suitable for an evening meal.
- Kefir … It is able to satisfy hunger and normalize digestion. It is used as a snack if you suddenly want to eat before going to bed.
- Cereals … Grain foods that contain complex carbohydrates are ideal for dinner. The body spends a lot of energy to digest them. Unlike the fast carbohydrates found in sweets, the complex carbohydrates are not stored as fat. Of cereals, nutritionists recommend buckwheat, rice or oatmeal for dinner.
- Soups with vegetable or low-fat meat broth … These dishes satisfy hunger well, normalize digestion and are low in calories.
- Boiled fish or meat … A protein dinner for weight loss is considered the best. Choose low-fat foods to help you lose weight.
- Boiled eggs … A great option for a protein dinner. The product contains amino acids that are essential for the body. Boil soft-boiled eggs: it is better if they are cooked in a double boiler. Hard-boiled product is difficult to digest. You can afford a steamed omelet or poached eggs.
- Cottage cheese for dinner for weight loss … The product contains many beneficial substances and is an ideal dinner option. To avoid gaining weight, choose low-fat cottage cheese. Combine it with vegetables (tomatoes, cucumber, celery).
- Dairy products … Improves digestion and shed extra pounds. In order not to gain excess weight, choose yogurt, curdled milk with a fat content of up to 5%. Avoid foods with dyes and industrial flavors.
- Cheese … Not the best choice for dinner. It is allowed to eat 50 g of the product, since it is high in calories and difficult to digest. Of the varieties of cheese, give preference to young ones, for example, the Adyghe cheese.
- Smoothie for weight loss dinner … Suitable when you are not too hungry and need a light snack. Make a vegetable or low-calorie fruit drink.
- Fats … Butter and animal fats are prohibited. But fish oil, vegetable oils are welcome. Pumpkin or sesame oil, avocado, seeds optimize fat metabolism and are not deposited at the waist. Vegetable oils and fish oil are lipotropic products that prevent obesity.
From drinks, give preference to green tea, sometimes dry red wine to activate blood circulation. Drink plenty of still water. It is required for the formation of a food lump and excretion of feces.
