Diet dinner for weight loss: advice from nutritionists, recipes

Good afternoon, dear readers! We already know how to have breakfast properly, but now I want to talk about a diet dinner for weight loss. If you want to cope with extra pounds, you need to follow the rules established by experts. They argue that overloading the digestive organs before bed is strictly prohibited. It is necessary to prepare a dietary dinner from the right ingredients so that the body receives maximum benefits.

The importance of proper dinner when losing weight

A proper dinner for weight loss is as important as your morning and afternoon meals. If you eat high-calorie foods before bed, your stomach, sides and thighs will soon increase in volume.

Diet dinner for weight loss

To cope with extra pounds, you should follow simple tips:

Before going to bed, you should not eat more than 250 grams of food;
It is advisable to have dinner three hours before going to bed;
the total calorie content of the dish should not exceed 300 kcal;
in the evening you should give up flour, sweets, fried foods and sauces, as they overload the digestive organs;
choose foods that contain a minimum of carbohydrates;
for dinner you can eat green fruits or citrus fruits, since other options interfere with weight loss;
do not mix cereals with protein, because such a combination of components creates a feeling of heaviness.

If you take these rules into account, a light dinner for weight loss will help normalize metabolic processes. Thanks to this, fat deposits will begin to be burned more actively.

What you need to know about eating for dinner

There are rules regarding proper dinner that every girl and woman who is losing weight should take into account:

the weight of food consumed should be a quarter of the daily amount;
the last meal should be 2.5-3 hours before going to bed;
dinner should be as light and low-calorie as possible - 1/4 of the daily requirement;
It is important to maintain water balance by drinking at least 2 liters of pure water (without gases and dyes). Unlike food, it is advisable to drink at least 400 ml at night, since water promotes the rapid and gentle removal of waste and toxins from the body;
eat at least 100 grams of vegetables with a negative calorie content for dinner - chewing them requires more energy than they can provide. A striking example of such vegetables are cucumbers, celery, kohlrabi, Brussels sprouts, lettuce;
eat protein and fiber. The combination of these two components leads to weight loss. Thus, protein, due to its long breakdown, will allow you not to feel hungry until the morning, and fiber will not only fill your stomach, but also cleanse the intestinal walls, and it does not turn into hated extra pounds.

Good to know : drinking orange juice or a green smoothie for dinner will guarantee a boost of energy for the whole next day.

The last meal should be 2.5-3 hours before going to bed

What is the best thing to eat for dinner when losing weight for women?

The right food can speed up the weight loss process. Products should contain a minimum amount of calories, otherwise the volume of body parts will gradually increase. It is better to prepare dinner from the following types of nutritious ingredients:

greens – contains fiber, which stabilizes metabolic processes;
vegetables - be sure to add cabbage to your diet, because it activates the digestive organs;
spices - accelerate metabolic processes;
kefir – helps stabilize metabolic processes;
oatmeal or buckwheat - porridges contain a considerable amount of components necessary for the human body;
light soups - they satisfy the appetite, allowing you to feel full for a long time;
boiled meat and fish fillet - contain protein necessary for the proper functioning of internal organs.

Now you know what to eat for dinner when losing weight for women to quickly achieve the desired results. Avoid harmful foods that block and slow down your weight loss process.

What foods are best not to eat in the evening?

In the evening, metabolism slows down significantly, so it is important to avoid high-calorie foods that digest slowly and cause stomach discomfort. Foods that should not be consumed in the evening before bed:

Foods that should not be consumed in the evening before bed:

White bread, buns, baked goods - premium flour, which is part of these bakery products, has a high glycemic index. Therefore, within an hour after eating these products, you feel strong hunger, which provokes overeating at night.
Red meat - the product contains a large amount of tyrosine, the consumption of which increases the level of adrenaline in the blood. It stimulates the nervous system before bedtime. Red meat also takes a long time to digest, causing a feeling of heaviness in the stomach.
Smoked meats contain a lot of salt and fat, causing swelling, dry mouth and excess weight gain.
Rice is a grain rich in starch and fast carbohydrates, so a dietary dinner for both men and women should not include rice.
Chocolate is a product rich in caffeine, sugar, and fast carbohydrates. It can be included in the daily diet in minimal quantities, but it is not advisable to consume chocolate in the evening, as it excites the nervous system and quickly turns into subcutaneous fat.
Sweet fruits contain simple carbohydrates and sugar, so when metabolism slows down in the evening, they lose their benefits, slowing down the weight loss process.
Horseradish, mustard, all kinds of spices put a heavy load on the gastrointestinal tract, which functions slowly at the end of the day.
Fast food should not be present at all in the diet of a person losing weight.

Post-workout dinner rules

Proper nutrition for weight loss in the evening
If you play sports, you should plan your diet correctly. There should be a “window” between training and eating. It’s good if an hour and a half passes after physical activity. Thanks to this, replenishing energy will not consume the calories you eat.

Read more about post-workout nutrition>>

The best choice would be boiled fish fillet, meat, seafood or cottage cheese. But the products must contain a minimum amount of fat. Allowed calorie content of dishes is up to 200 kcal. Avoid eating grains as they can cause fat deposits.

What can you drink in the evening to lose weight?

Proper nutrition in the evening also includes drinking healthy drinks. These include the following options:

green tea or tea with various herbs, because black varieties of the drink must be abandoned;
weak coffee without added sugar;
water without gases, which promotes the active functioning of the digestive organs;
dry red wine that has a positive effect on blood circulation.

All other drinks are strictly prohibited. If you really want to lose weight, don't be tempted by soda, beer and other favorite liquids.

Diet dinner for weight loss: recipes

What to eat for dinner to lose weight every day menu: recipes
You can prepare a healthy dinner using simple recipes from available products. Here are some delicious food options that will help you lose weight.

Omelette

To prepare you need to take:

egg whites (3 pieces);
low lactose milk (50 ml);
spinach (100 g);
tomatoes (100 g).

Cooking method:

Wash the spinach and chop it finely. Cut the tomatoes into small slices;
Place the ingredients in a heated frying pan. Whisk the egg whites with milk and pour the mixture into a container;
cover the pan with a lid and wait until the surface of the omelette sets;
turn it over to the other side. Before serving, roll the dish into a roll.

Rice

To prepare you need to take:

black rice (50 g);
peeled shrimp (50 g);
water (210 ml);
cucumber (100 g);
salt (to your taste).

Cooking method:

rinse the cereal so that clear water drains from it;
Boil the rice for half an hour in a stainless steel bowl. Add a minimum of salt, because it is harmful before bedtime;
Boil shrimp in boiling water for a minute;
Finely chop the cucumber to garnish the dish.

Buckwheat

This buckwheat dinner recipe will help you prepare healthy porridge. To do this you need to take:

buckwheat (40 g);
water (170 ml);
salt;
butter (5 g);
green beans (70 g).

Cooking method:

cook the cereal in boiling water for 25 minutes. You can add butter, but it is better to do without it;
In a separate pan, brown the beans. There is no need to mix the ingredients before serving.

Eggs

To prepare, take:

eggs (3 pieces);
greens (20 g);
sweet pepper (70 g);
Tofu (20 g).

Cooking method:

Boil the eggs any way you like, removing the yolk after cooking. Cut the egg whites into makeshift boats;
Finely chop the bell pepper, herbs and cheese. Mix everything thoroughly;
Fill the whites with the prepared mixture.

Cream soup

To prepare, take:

broccoli (1 head);
onion (1 piece);
sweet pepper (1 piece);
tomatoes (2 pieces);
celery (1 piece);
greenery.

Cooking method:

disassemble the broccoli into florets, thoroughly washing and drying them;
cut the onion into small cubes and the sweet pepper into thin strips;
Chop the tomatoes, herbs and celery very finely;
Pour all the prepared ingredients into the pan. Add salt and pepper to your taste;
Boil the vegetables until tender;
puree all the ingredients in a blender to get a tasty and healthy puree soup.

Celery salad

To prepare you need to take:

celery (2 stalks);
apples (2 pieces);
carrots (1 piece).

Cooking method:

Finely chop the celery and apples;
grate the carrots on a fine-mesh grater;
mix all ingredients thoroughly. You can use homemade yogurt as a salad dressing;
garnish the finished dish with rosemary sprigs.

These are the best diet dinner recipes for weight loss that don't take up much time. Enjoy delicious and healthy dishes that can be prepared from accessible and inexpensive ingredients.

Recipes for one day

One day on a protein diet looks something like this:

Firstly, a cup of strong tea without any sweeteners, you can add milk, you can eat about seventy grams of cheese and some lettuce.

Secondly, cook steamed fish and stew zucchini with it. Use salad made from white cabbage. Thirdly, a glass of kefir, just a little cottage cheese.

You should take into account and know that such a diet does not offer recipes as such, they all consist of only one or even two products, so many people get tired of such monotony after a few days. To prevent you from having a breakdown, you should somehow diversify the menu and prepare more interesting dishes.

For example, you can prepare cream soup - this is the best choice during such a diet.

Let's look at the recipe: cook the spinach in chicken broth for about seven minutes, then add the meat that you removed from the broth and put the greens there. Then you should remove it from the heat and wait until the soup cools down and reaches room temperature, then just mix with a blender and pour in the milk and that’s it - the dish is ready.

You can also prepare a hot salad; you just need to boil the chicken fillet and then separate it into fibers. Chop the celery roots and steam. Boil white cabbage, chop cucumbers. Then just mix everything in a salad bowl and only then season with lemon juice.

What can you eat in the evening to lose weight: advice from nutritionists

If you're wondering what to eat for dinner to lose weight, listen to the advice of the professionals. Nutritionists prohibit eating foods that contain large amounts of fats and carbohydrates. This is due to the fact that fats are actively burned during sleep. People don’t eat at night, so the body begins to consume its own energy reserves. This is what affects the weight loss process.

But what can you eat in the evening to lose weight? The advice of nutritionists boils down to one opinion. You need to eat foods with minimal calorie content that are easily absorbed by the body. This includes chicken, lean fish, seafood and other options. Thanks to such nutrition, you can not only lose weight, but also get a supply of valuable components.

Cottage cheese is the right food for weight loss in the evening, since it contains many useful substances in its composition. Make a choice in favor of a low-fat product. To make the dish more tasty, use fruits and berries with a small amount of calories.

Cottage cheese for dinner

You can eat vegetables for dinner, because they stabilize the body’s functioning. These are cucumbers, white cabbage, tomatoes and celery. The calorie content of such products is negligible, so you definitely won’t gain extra pounds. In addition, their use will improve the functioning of internal organs.

Lowest calorie dinner for weight loss

The variety of dishes that can be prepared for dinner is very wide. But what to cook for dinner to lose weight much faster? The best option would be products that contain slow carbohydrates and proteins. These are components that will allow you to start metabolic processes and activate the process of burning fat deposits.

Combine boiled meat with vegetables. You can cook chicken in the oven, since it will not lose its valuable components. You can also prepare salads from vegetables, because they help quickly satisfy your appetite. You will not feel hungry, so the risk of overeating is completely eliminated.

List of products for a proper dinner

The main components of a dietary dinner are protein and fiber. This combination will saturate the body until breakfast.

The amount of carbohydrates and fats will have to be reduced to a minimum. But you should completely avoid foods with sugar and starch (potatoes and pasta, white rice, flour, smoked foods, sweets, fruits with a high glycemic index, sweet sour milk, fatty and fried foods, soda, etc.).

Your dinner should be nutritious and at the same time not “heavy” for digestion. So, what foods should you eat in the evening to lose weight at night?

Lean meat or poultry. These foods contain large amounts of protein, which the body requires at night to build muscles and new cells. For dinner you can eat chicken, turkey, lean beef or veal. Be sure to remove the skin from the bird! By the way, it is best to cook minced meat (minced meat) - for example, steamed cutlets. In this case, it will be easier for the body to cope with the digestion of food.

Fish and seafood. Give preference to dietary fish - hake, pollock, pike perch, carp, navaga, flounder, blue whiting. Red fish contains too much fat, which is not suitable for dinner. Any seafood will do, they are also rich in protein. You can eat squid, shrimp, scallops, etc.

About fish

Fermented milk products. Such products are well digested by the body and have a positive effect on the functioning of the gastrointestinal tract. Kefir, fermented baked milk, yogurt, ayran 1-2% fat - ideal for dinner. Cottage cheese up to 5% fat is also perfect, as it contains a large amount of amino acids (12 g of protein per 100 g).

Cheese. Although cheeses contain not only protein, but also fatty acids, they are allowed in small quantities for dinner. You can eat 1-2 pieces in total. Buy cheese up to 50% fat or mozzarella, Adyghe cheese, cheese, feta.

Eggs. Eggs are also a storehouse of healthy amino acids. But for dinner you can eat only 1 egg with a yolk, boil it or make an omelet/scrambled egg in a small amount of butter. If you want more, eat only proteins.

Vegetables and greens. From vegetables, the body will receive fiber and carbohydrates - in acceptable quantities for dinner. You can eat both fresh and baked vegetables. The best options for weight loss: all types of cabbage, tomatoes, cucumbers, onions, peppers, celery, carrots, green peas. You can season the salad with natural yogurt, soy sauce, lemon or a minimal amount of olive oil. In general, greens can be consumed without restrictions, even for late meals.

Sour fruits. Fruits are not recommended for dinner due to their high glycemic index and the amount of sugars they contain. But this does not apply to all fruits. Along with dinner, it is permissible to eat a green apple, kiwi, orange, grapefruit, that is, all kinds of unsweetened fruits.

Drinks without sugar. This is herbal tea, plain water, water with lemon. But not juices or soda – the concentration of sugars in them is too high. This means that such drinks contain a lot of carbohydrates. For the same reason, you should be careful with alcohol.

Bread. This low-calorie product is an excellent substitute for bread, which is not recommended for dinner. You can make a sandwich from bread with cottage cheese and vegetables. Or eat a couple of breads with kefir and apple.

Bread sandwiches

Interesting: Crispbread for weight loss

Now you know what you need to eat for dinner to lose weight at night. After all, as we have already mentioned, it is the evening meal that is the key point in losing excess weight.

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What do you have for dinner?

What to eat for dinner to lose weight: menu for every day

You can create your diet based on the basic rules of the diet and your taste preferences. To create a menu for every day, focus on the following dishes:

cottage cheese casserole made from egg whites and low-fat cottage cheese + a glass of natural yogurt;
kefir or fermented baked milk up to 500 milliliters;
vegetable smoothies (fruits are excluded because they contain a lot of sugar);
boiled fillet of lean fish or shrimp;
mushrooms, stewed without adding spices;
chicken cutlets cooked in a steamer;
omelette without yolks, supplemented with vegetables;
stewed tomatoes and zucchini.

Now you know what to eat for dinner to lose weight. The menu for each day can be alternated using the dishes described above. Thanks to this diet, you will cope with extra pounds much faster without limiting yourself to your favorite foods. Use the easy dinner recipes for weight loss described above to prepare nutritious and healthy meals with minimal calories.

Boiled eggs for dinner when losing weight

Eggs are a healthy and satisfying food to eat before bed. But remember that hard-boiled eggs will take much longer to be absorbed by the body. It is better to cook the food soft-boiled or in a bag. You need to eat them three hours before going to bed. You can complement this type of meal with vegetables prepared in any way.

Eggs for dinner

However, they will bring much more benefit if you use a double boiler. The vegetables will retain the entire valuable complex of vitamins and microelements. In practice, it has been proven that eggs must be included in the daily diet in the process of losing weight.

Fermented milk products for dinner

Such products are also suitable for getting rid of extra pounds. However, it is worth following important rules so as not to disrupt the process of burning fat deposits:

you can eat fermented milk products whose fat content does not exceed 5%;
It is forbidden to dine on yoghurts that contain all kinds of additives;
if you want to eat cheese, its portion should not exceed 50 grams. But such a product can be anything, even blue cheese;
You can eat three rye crackers.

Now you know what you can eat for dinner when losing weight to become the owner of a slim figure. Do not violate the established rules, because otherwise metabolic processes will slow down, which will lead to aggravation of the problem. Make your diet based on foods that are healthy for the body and that do not contribute to excess weight.

As you can see, a diet dinner promotes faster weight loss. If you prepare the right meals, the process of burning fat deposits will speed up. The main thing is that you do not give in to the temptation to eat something forbidden. Otherwise, metabolic processes will slow down, so the extra pounds will not disappear.

What is the best time to have dinner?

According to statistics, people often go to bed between 23:00 and 02:00. Out of habit, they eat and then immediately go to bed. While they sleep, their stomach is filled with food, even if it is healthy in terms of cholesterol content, but this does not mean that such food will not affect their weight.

Even if you eat low-fat food and go to bed, the energy that the body receives from its processing will not be used up overnight and will turn into excess weight. To avoid this, you need to choose the right time for dinner.

Interesting!

To saturate the body with useful substances, it is necessary to germinate wheat grains and eat them after dinner.

With proper nutrition, nutritionists advise having dinner 4 hours before bedtime. This is quite enough for the stomach to digest the food and all the energy is spent on taking a shower, performing household tasks or watching a movie (even inactivity while awake uses up calories).

Read:

Is it possible to drink water while eating?

Some foreign experts insist that the timing of dinner should correspond to the type of food:

18:00 – at this time it is best to consume dairy products, such as cottage cheese, kefir or milk. They have a high insulinemic response, so the sooner they are eaten, the less likely they are to cause weight gain;
19:00 – suitable for eating beef, rabbit or chicken dishes. Until the pancreas switches to “night” mode of operation, it will have time to secrete a sufficient amount of enzymes necessary for processing meat;
20:00 – a late dinner is suitable for those who lead an active lifestyle and are involved in spotting. In this case, it is better to eat some plant foods and take protein-containing medications. Their components are quickly processed by the body and absorbed fully. If a person is not an athlete, but takes care of his body, at 20:00 he should eat boiled fish with vegetable salad, porridge or boiled squid. Such a dinner will be complete and will not harm your figure.

Eating is prohibited after 20:00. Any food, even the lowest calorie one, will not benefit the body. If you really want to eat, but it’s past dinner time, you can drink natural juice, berry compote, chamomile, mint or calendula decoction.