What foods to eat in the evening to lose weight. What to eat to lose weight: little tricks

Those who want to lose weight have learned the axiom in order to achieve results - you can’t eat after six in the evening. To some extent, this information is correct. But only on condition that the next meal will be no later than 10 hours later. Otherwise, the body, excited by the long absence of nutrients, turns on the mode of accumulation of fat reserves.

As a result, instead of the expected harmony, extra pounds appear. Therefore, it is worth rephrasing the statement - the last time you can eat 4 hours before bedtime. If you neglect this, then in the middle of the night, waving your hand at everything, there is a high probability of emptying the refrigerator.

WHY DOES HUNGER OVERCOME IN THE EVENING?

The modern rhythm of life leads to the fact that during the day nutrition is inadequate. In the evening, a light dinner satisfies the feeling of hunger for a short time. And now it is impossible to sleep at night, the mind draws appetizing images of food. This is the most common reason.

Stressful situations are a constant companion of a person. Food for many is a kind of antidepressant. In this case, products that are classified as unhealthy are selected. When eating problems, control over the amount and timing of food intake is lost. As a result, the issue of excess weight is added to all the troubles.

The presence of gastritis or peptic ulcer can also provoke food at night. But this case requires medical treatment and dietary nutrition. All these actions will be prescribed by a doctor.

In the evening, it will save you from feeling hungry and will not interfere with getting rid of excess weight. It's important to make a list. There are times when hunger is confused with thirst. Therefore, it is worth drinking a glass of clean water and, perhaps, you will no longer want to eat. For this purpose, you can use chamomile, mint or green tea. If the desire to eat is not lost, then you should choose dinner from the allowed list:

• Dairy products with low fat content. For example: cottage cheese, kefir, homemade yogurt, curdled milk. If you eat them regularly, the digestive system will improve. The addition of fruits and berries will change the usual taste. But sugar and jam at night is not the best solution.
• Fruits and nuts. The best choice would be an apple and a handful of almonds. Bananas, grapes are undesirable - they are high in calories. You can make a dessert from kiwi, orange, apple, grapefruit and season with unsweetened yogurt or lemon juice.
• Protein omelet and vegetable salad. Such a dinner will give the necessary amount of proteins and vitamins. For dressing vegetables, use a small amount of vegetable oil.
• Oatmeal. A plate of porridge is good not only for breakfast, but also in the evening. Its taste can be improved with raisins, any berries and suitable fruits.
• Vegetable soup. A fragrant dish that can satisfy even the most hungry. It is especially pleasant to eat a portion in the cold season.
• Chicken or turkey fillet, lean beef. It is important to choose the right cooking method. Suitable boiled or baked version. Avoid fried foods for dinner.
• Stew with seasonal vegetables. They should be stewed, boiled or steamed. In this case, the food will contain a minimum of fat. Potatoes are allowed, but in small quantities: not as the main component, but as an additive. The emphasis is on various types of cabbage, bell peppers, carrots, pumpkin, zucchini and eggplant.
• Fish and seafood. Squid, shrimp, low-fat varieties of sea fish will give the body important trace elements and protein. You can eat rice and vegetables as a side dish.
• Sandwich. It is cooked on whole grain bread, with vegetables and a piece of boiled meat. Mild spices and, most importantly, no mayonnaise will add taste. Eating this dish for dinner is a pleasure
• Honey. It can be eaten with tea or added to cottage cheese. Product norm 1–2 tsp.

Protein and fiber-rich foods will do no harm. A good option for eating at night would be a drink made from a lactic acid product with the addition of oat bran. Its use will not allow you to get better and will provide a feeling of satiety for a long time. To bring the bran to the desired state, they are pre-steamed, and then mixed with the dish. You can add the product to porridge, soup, stew.

WHAT YOU SHOULD REJECT

You can not fill the stomach indiscriminately with all sorts of products. This rule applies not only to the evening meal, but also to other meals. But for dinner, it is especially important to refuse the following:

• Energy drinks and alcoholic drinks. The former will not allow you to enjoy a night's rest, while the latter contain a large number of calories.
• Fried meals. A serving of French fries and a pork chop will no doubt solve the problem of hunger, but is it worth eating such a dish and loading the digestive system at night? The result can be nightmares.
• Spicy condiments. They are able to increase appetite and excite the nervous system.
• Salty foods. They make it difficult to withdraw fluid, which threatens with swelling. To prevent this from happening, refrain from eating them for dinner.
• Sweets. Confectionery products do not allow you to relax, in addition, they contain a large amount of sugar, fats and other not very useful substances.
• Flour products. If you have pastries, cakes, pastries and even bread with an ideal figure for the night, you will have to say goodbye. The fact is that they cause an increase in blood sugar, insulin is released. This is the shortest way to get better.
• Cheese. It is worth refraining from it, especially for the processed product. High fat content is not the best indicator for choosing food at night.
• Bean cultures. Their benefits are undeniable, but it is better to eat them in the daytime. Discomfort in the intestines from digestion can interfere with a night's rest.
• Strong tea and coffee. These drinks can excite the nervous system, which is not good in the evening.

Experts in the question: “How to eat in the evening and not get better” share little tricks:

• To avoid overeating during dinner, try taking a warm shower first. Appetite will no longer be so brutal.
• Before you eat, spend a minute exercising so you don't indiscriminately gobble up everything.
• There comes a moment when the taste of food becomes less interesting - this is a signal for the end of the meal. Listen to the signs of the body so as not to overeat at night.
• Use the "10 Calm Spoons" rule. Try to eat the first ten fillings of the cutlery as slowly as possible. Saturation will come faster.
• Light sleep will provide a special cocktail. A glass of kefir will require half a tablespoon of ground cinnamon and ginger. Another ingredient is a pinch of powdered pepper. All components must be thoroughly mixed until smooth. For these purposes, a mixer or blender is suitable. A small addition of freshly squeezed orange juice will help improve the taste.

In any case, you can choose dishes suitable for dinner and eat them at night without the risk of gaining excess weight. However, it is worth planning your day in such a way to get rid of this habit. At night, all organs of the body must rest, this also applies to the stomach. But situations are different, so it’s better to eat healthy foods than not sleep from hunger all night.

The postulate that you can’t eat after six is ​​a fossil of our time. A myth that is worth destroying in your mind once and for all. Scientists have long proven that a balanced diet before bedtime, like breakfast, has a positive effect on our well-being, health and, of course, physique. Nutritionists recommend eating protein and fiber in the afternoon, which contribute to the restoration of muscle tissue and the normal functioning of the gastrointestinal tract, and also, if you play sports, the formation of a beautiful relief and acceleration of metabolism.

When you have a normal metabolism and there are no (or at least a minimum) toxins and toxins in your body, nothing will spoil your figure, and there will simply be nothing to form overweight from. I profess and preach this rule, which is firmly rooted in my lifestyle: always dine and only go together with products. My last meal takes place 2 hours before bedtime - with my completely frantic and irregular working day, this is the best option in order to balance between the needs of my stomach and figure.

So, what to eat at night to lose weight? Or at least not get better! Foods for weight loss that are in my diet:

Yogurt or Kefir

Natural yoghurt prepared at home is a “night” product that is absolutely harmless to the figure. You can safely eat it at night and not worry about extra pounds! Packed with protein, yogurt restores and strengthens muscles, especially after a workout. This was also written in a report in the scientific publication of the American Journal of Physiology: eating proteins before bedtime stimulates protein synthesis at night and helps to “grow” beautiful and, most importantly, strong muscles. In addition, lean protein is the key to weight loss, since during its processing, the body spends a significant part of the calories, which means it burns fat and “slims”.

Before going to bed, I boldly eat not only yogurt, but I can also drink a glass of refreshing kefir (with herbs, for example). Kefir is another weight loss product that you can eat at night. Kefir is the key to the health of your intestines and the source of the “right” bacteria that contribute to it. This fermented dairy product is rich in probiotics that counteract gas formation, as well as tryptophan, an alpha-amino acid that promotes sound sleep and fat burning.

Bird

To lose weight, at night you can eat not only liquid food, but also meat! Poultry, turkey or chicken, is the best way to saturate the body with light and thus the “correct” dietary protein, thanks to which you can lose weight. Turkey meat (in reasonable quantities, of course), steamed or grilled, like kefir, contains tryptophan, which affects the quality of sleep, and the pure and easily digestible protein in this meat will restore and “build” an impeccable muscle relief. How to eat turkey at night? Mmm, delicious and easy: boil, grill or steam turkey fillets, cool, cut into slices, put on crispy whole grain bread, add greens and eat with appetite! The fiber in greens and breads will help digestion, and the B vitamins will help absorb tryptophan.

Cottage cheese

Instead of breakfast, I eat cottage cheese in the afternoon - for dinner or even a late dinner. This is a very useful product for weight loss and evening diet. Cottage cheese is rich in casein, a “slow” protein that saturates the body for a long time, helps burn fat and effectively restore muscles while you sleep. In addition, cottage cheese contains the same tryptophan, which promotes good sleep and fast falling asleep.

Greens and green vegetables

If I come home late and realize that I have less than 2 hours before sleep, I ... no, I don’t skip dinner, but I just cook myself a salad of green vegetables and herbs with the addition of 50-100 g of cottage cheese or young cheese. A salad of cucumbers, spinach, cabbage, peppers, parsley, cilantro, arugula and other “greens” contains few calories, but a lot of fiber and a whole vitamin arsenal! The protein part of the salad will make it more satisfying and satisfy your appetite + all of the above bonuses for the protein figure as such. In addition, greens are rich in antioxidants, and they are known to be responsible for our youth and beauty. By the way, the fiber in vegetables contributes to long-term saturation and normalization of the digestive tract, as well as a good bowel cleansing! =) You will eat a lot of greens, you will have healthy, radiant skin without acne and.

Whole grain bread

Whole grain products are an indispensable source of a whole complex of vitamins and elements, as well as the right "long" carbohydrates, oh yes, and fiber too. Recent studies have found that those who included whole grains in their diet lost abdominal weight faster than the group that ate polished cereals. For an evening snack or as an addition to the protein part of dinner, I choose my favorite whole grain breads made from buckwheat, wheat, rice or corn. Delicious, easy and promotes fat burning! How? Whole grains contain magnesium, a mineral that regulates metabolism and contributes to the normalization of fat levels in the body.

rennet cheese

Georgian or Bulgarian feta cheese, suluguni, roquefort, German or Greek feta, mozzarella, Adyghe or its varieties with herbs - these are all foods rich in the right protein, which I, in a moderate amount of no more than 100 g, boldly eat before bedtime. Especially after a good workout! Rich in protein, amino acids like tryptophan and, of course, fats, these cheeses are a complete and already balanced product for a separate meal. You can add fiber to it in the form of vegetable salad or bread rolls and your dinner will be the most correct, healthy and “weight loss”. BUT! Remember that 100 g of rennet cheese can contain about 300 kcal: it must be consumed in portions. Check the calorie content of a particular type of cheese on the label or on relevant resources on the Internet.

apples and bananas

Yes, they say a banana is a real evil, solid starch and sugar. BUT! If you haven’t had dinner, and it’s already late for a global meal + you want to sleep well without a “grunting” stomach, a banana is what you need for your evening meal. Why should you include it in weight loss products? Yes, if only because the banana still contains tryptophan, which normalizes sleep, and fiber, which saturates the body. One banana contains approximately 100 calories. This sweet and healthy fruit will satisfy your cravings for forbidden sugar and products containing it. Try making banana-based smoothies or just freeze it for a bit and then churn it with a blender for some really delicious ice cream!

Good day to you, my dear readers! What do you think you can eat after 6? A good question, which suggests that you can still eat in the evening. Indeed, after 6 pm life does not end, and the stomach, which does not know what, insistently requires food.

And he does it right, because after a break between meals for more than 10 hours, our body turns on a kind of accumulation mode - it begins to store food in stocks to the maximum. You don't have breakfast at 4 am, do you? So, you can not only have dinner, but you need to.

Let's figure out what kind of food you can eat after 6 pm and even before bedtime, in order to lose weight at the same time.

What to eat after 6 to lose weight?

I would like to clarify right away that 6 pm is a very conditional time. In fact, it is recommended to eat no later than 4 hours before bedtime. Therefore, if you go to bed at 12 at night, then you may well eat the last time at 8 o'clock.

And this recommendation applies not only to those who want to lose weight, but also to those who want to effectively restore their strength overnight. The fact is that at night our body produces a special hormone that gives us strength, builds new cells and rejuvenates the body.

Moreover, there are foods that you can eat at least at night, and they will not interfere with your gaining strength and losing weight.

And an important note: you can eat after 6 and other foods and dishes, but in order for you to lose weight, your dinner must be light - low-fat and low-carb.

We'll talk about examples later.

Eating After 6: General Principles

Let's discuss the general principles of evening meals - there are not so many of them.

To lose weight, after six you need to eat protein foods (always low-fat) and fiber. It is protein and fiber that do not cause weight gain when you eat them even in the evening, even at night.

But carbohydrates and fats will only slow down your weight loss, and in cases of busting with them, they will even add unnecessary weight to you.

Dinner after 6 pm: the most reliable options

The most reliable option for evening meals are dairy protein products (necessarily low-fat) and fiber.

It would be ideal to eat low-fat cottage cheese or kefir (however, any fermented milk product is suitable - ryazhenka, varenets, etc.) with fiber (and these are well-known bran, which are widely used for weight loss).

Such a set will not let you get better, even if you eat it right before bed. Take kefir, add bran to it, wait until they swell a little, eat and go to bed calmly.

Evening food: other examples

In addition, non-starchy vegetables can be eaten as a late dinner. These are all types of cabbage, pepper, pumpkin, zucchini, cucumber, tomato. Berries are also not forbidden, and, of course, a variety of greens.

From protein foods, you can also eat an omelet (especially an omelet from some proteins), lean fish and seafood - all of these are quite light.

What is undesirable to eat in the evening?

So, what after 6 (more precisely - 4 hours before bedtime) is not necessary to eat?

Fats and simple carbohydrates (flour, sweet) are definitely not suitable for eating in the evening.

Meat, even dietary white poultry meat, is better not to eat at night, because. meat is digested for a long time - 4-7 hours, and not only will it not allow "weight loss" processes in the body to start, but it will also interfere with your restful sleep.

As for dairy products, in the evening it is better to exclude cheese - this is a rather fatty product.

Fruit is also undesirable, because. most fruits contain quite a lot of carbohydrates.

What food should you choose for dinner?

Based on the listed products allowed in the evening, try to choose something that seems satisfying to you, and, most importantly, tasty.

It's easy - protein meals are always very satisfying. It remains to figure out how to cook them so that dinner is a success.

In the evening, you are allowed all methods of cooking without fat - stewing, steaming, grilling, baking.

For example, fish baked in a bag with spices will decorate any table, and a steamed omelet is much more tender than fried. Seafood stewed with vegetables is a rather gourmet meal, and cottage cheese with berries is almost a dessert. In a word, you can eat deliciously, and at the same time lose weight 🙂

Is it possible to lose weight if you fast after 6?

Pretty popular myth. However, there is some truth in it, although for most modern people it still does not work.

When the break in food intake is more than 12 hours, then enzymes (proteins that regulate various chemical processes in our body) begin to store fat in fat cells. And this is absolutely normal - the mechanisms for storing energy are turned on, because fat for the body is also energy.

So if you stopped eating after six, then be kind enough to have breakfast before six in the morning. Does not work? Then eat a light dinner, and do not let the body make additional fat reserves.

Even if you are the lucky one who has no appetite at all in the evening, drink at least a glass of kefir or eat an apple. Then new fat deposits due to long breaks between meals will not appear.

So, eating after 6 is allowed even for those who want to lose weight. It's all about making the right choice. I wish you easy harmony! And don't let your dinner look like a dull strict diet!

P.S. By the way, read about nutrition for weight loss: - 10 correct answers with portion sizes and other useful information.

P.P.S. And a little about "magic". Why in quotes? How else can you relate to perspective? Oddly enough, but it really looks like magic... Read the details at the link.

Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

No matter how tasty the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can't stop and are convulsively swallowing piece after piece.

Scientists have long proven that having a slim figure is not only fashionable, but also extremely beneficial for health. After all, among obese people it is much more common to find those suffering from hypertension, arrhythmia, angina pectoris and other diseases. Those whose weight does not exceed the established norms get sick less, look better, and live longer.

Therefore, a lot of people are watching their figure today. All of them, of course, know the immutable truth. In order not to gain extra pounds, nutritionists recommend eating small portions (200-250 g per meal), but often the breaks between meals should not be more than 4 hours. That is, you need to eat four or even five times a day.

Some are so addicted to all sorts of ways to lose weight that they completely exclude dinner from their daily schedule. But this cannot be done. Dinner is not only possible, but necessary. And if you do it right, then you will not be threatened with either extra grams or extra centimeters.

What does it mean to eat right

And this means - to keep track of what you eat in the evening, and clearly know when you can eat in the evening. Many do not eat after six. Is it correct? Maybe right. But only for those who go to bed at 21-00. How many of us are like that? Doctors say that you need to have dinner 2-3 hours before going to bed. During this time, the food will have time to "decompose on the shelves", but the feeling of hunger will not come yet. You will quickly fall asleep without feeling discomfort, and your sleep will be sound.

Well, now let's get back to what you can eat in the evening so as not to gain weight. Or, let's say, what to eat in the evening to lose weight. The wording is different, but the essence is basically the same. Someone does not want to gain weight, so as not to puzzle over how to get rid of it later, and someone has already recovered by a certain number of kilograms and is trying hard to lose them. Let's figure out what is better to eat in the evening for both those and others, and even for those who suffer from insomnia, the cause of which can be both overeating and the banal rumbling of a hungry stomach.

What to eat in the evening

1. All products intended for dinner must be:
   • low-calorie
   • easily digestible
   For example, the body spends more calories on the absorption of cucumbers, celery, onions and lettuce, spinach, fresh and sauerkraut, grapefruits and pineapples than is in them. These are the perfect ingredients for evening meals. Any boiled and raw vegetables, seafood, boiled lean meat, skim milk, yogurt and kefir are also suitable.
2. Avoid eating so-called "long-lasting" foods in the evening. And this is fried meat, and potatoes, and mushrooms, and legumes. Your digestive system cannot cope with them in 3 hours, so it is better to leave them for breakfast or lunch.
3. But it never hurts to drink green or herbal tea. Better, of course, without sugar. But if we suck without sweets in any way, then honey will help you.
4. In order for the sleep to be calm and the body to fully rest, your dinner should consist of foods rich in calcium and magnesium, as well as tryptophan (an amino acid). Magnesium will relax the muscles, calcium will nourish the brain, and tryptophan, which is involved in the synthesis of serotonin, will help you fall asleep and calm the nervous system. Calcium and magnesium are found in cauliflower, broccoli, dill, parsley, cereals and lactic acid products, baked fish. They are perfect for an evening meal. Tryptophan is rich in figs, bananas, pistachios, tuna, boiled turkey meat. They can also be eaten in the evening, but not too carried away.
5. What to eat in the evening if you have a trip to a restaurant planned? And let this restaurant be Japanese. Eat sushi heartily and do not be afraid for your figure. Why not a diet dinner? Consider why the Japanese, for the most part, are so graceful. Is it because the main products in their diet are rice, vegetables and seafood?

As you can see, the list of what you can eat in the evening is not so short. And if you also connect your imagination to cooking dinner, then from the several components mentioned above, you can throw a real feast, and not a poor diet snack, as many people imagine. Take at least carrot-apple cutlets in sour cream sauce. Why not a delicacy? Even if it's dietary. And here is the recipe.

Carrot and apple cutlets in sour cream sauce

Cooking method:

1. Grate 3 apples and 3 carrots on a coarse grater.
2. Pour 3 tbsp. l. milk.
3. Pour 3 tsp. sugar (honey) and salt.
4. Add 1 tsp. butter and simmer over low heat until almost done.
5. Then add 3-4 tsp. semolina (steamed oatmeal) and hold on fire, stirring until the mass thickens. Adjust the amount of cereal depending on the juiciness of apples and carrots. You should get a thick viscous mixture.
6. Let it cool down a bit and shape into patties.
7. Roll them in breadcrumbs.
8. Place the patties on a greased baking sheet and bake in the oven until golden brown.
9. To prepare the sauce, beat sour cream with sugar or honey and add vanillin.
10. Serve cutlets with sour cream sauce. And bon appetit!

Be slim to your heart's content!

Everyone, of course, knows that you can’t eat a lot at night looking. However, in addition to the risk of gaining excess weight, late heavy dinners are also fraught with insomnia. If you doom your stomach to the hard work of digesting food before going to bed, then it may not let you fall asleep until it is time for rest.

You need to eat 2-3 hours before going to bed, and preferably easily digestible food: boiled vegetables, low-fat dairy products, cereals. From the evening diet it is better to exclude meat, spicy and rich in animal fats, richly seasoned with spices. Stick to the rule of not drinking caffeinated beverages at night. Coffee in small quantities really sometimes helps to relax and fall asleep. But it is difficult to calculate this small “hypnotic” dose by eye, and if you slightly exceed it, you risk then waking up until the morning.

Alcohol often helps you fall asleep, but a slightly higher dose of alcohol makes sleep restless and ineffective. In addition, having sobered up, a person can wake up in the middle of the night, and with a high probability of not falling asleep again.

And one more thing: if you suffer from chronic insomnia, you can eat less salty foods or completely eliminate salt from your diet.

How can a diet addict have a snack for the next dream?

Every losing weight girl knows the “iron” law very well: you can’t eat at night. Naturally, weight loss fans try to follow this rule. Often girls even try too hard and refuse dinner, believing that it would be better if they limited themselves to just an afternoon snack or even lunch. And this is wrong: you need to eat in the evening - nutritionists themselves say this.

If you have ever been on a strict diet, you may have noticed that hunger pangs are especially overwhelming at night. It takes remarkable endurance so that, once again waking up, you don’t make your way to the refrigerator and finally get enough for a couple of days in advance. In general, insomnia can be a direct consequence of diet addiction.

Conclusion: you still need to eat in the evening, but dinner should be light.

For the evening menu, foods rich in vitamin B (it can quickly relieve nervous tension and relieve stress) and calcium (which is a natural sedative) are good. However, remember that calcium-containing foods habitual in our diet, as a rule, belong to the category of “heavy”, difficult to digest. So a little exotic will not hurt here: broccoli, cauliflower, soy sprouts. Milk, a glass of which many nutritionists recommend drinking just before bedtime, also contains a lot of calcium. Just remember that your milk should be skimmed (0.5%-1.5%) and warm (but not hot).

In addition, it contains tryptophan, an amino acid necessary for the synthesis of serotonin, a substance that “relaxes” the nervous system and helps to fall asleep. Well, in a “ready-to-eat” form, serotonin is found in bananas. You can add a spoonful of honey to milk. It promotes vasodilation, which soothes and warms.

And if you have already decided to “stop” possible insomnia in full, drink something to improve digestion, such as a glass of kefir.

What to eat in the evening: making a menu

But let's get more specific and see what kind of dishes you can eat at night for a girl who watches her figure. So, here are 9 points from which every woman can easily make a varied menu:

1. Dried fruits or nuts - they perfectly saturate and can even replace dinner. To satisfy hunger, it will be enough for a girl to eat 100-150 g of dried apricots, prunes, pears or peanuts, hazelnuts, walnuts. Only eat dried fruits with nuts is necessary slowly, chewing well.
2. In the evening, you can also eat fresh fruits, moreover, many nutritionists even recommend including them in the daily menu without fail. The female body will be perfectly saturated with 150-200 g of oranges, apples, bananas. In addition, these fruits also calm the nerves, giving a restful sleep.
3. We have already said above that it is better to eat dairy products at night; we will reveal the topic in more detail: choose milk, yogurt, kefir, fermented baked milk. If you want to lose weight without harm to your health, drink half a glass of one of these delicious, nutritious, healthy foods before bed.
4. If you have a late dinner, for example, with friends, you can eat a light protein omelet. Of course, this dish is not worth eating every day, but occasionally you can treat yourself.
5. But what exactly you need to eat before eating, if you are afraid to get better, is vegetables, and in almost any form. Feel free to eat stews or boiled dishesconsisting of cabbage, carrots, beets, potatoes (only the latter should be a little, a maximum of a couple of pieces). You can eat salads, and in the summer even give them preference all the time (cucumber, tomato, radish in this case are simply irreplaceable). But most importantly, do not fill food with mayonnaise and butter - it's just easy to get better with them.
6. Contrary to popular belief, you can eat meat before bed - you just need it to be light and there is not much of it. So, without fear, include boiled or stewed chicken and turkey in your menu - 50 g with a vegetable side dish is enough to saturate.
7. It is even better to eat fish and seafood before going to bed, combining them with fresh vegetables. In this case, the body will receive even more vitamins, so do not be afraid to eat mussels, shrimp, squid, of course, within reasonable limits - 100 g is enough for most girls to feel full.
8. You can safely eat porridge at night, for example, oatmeal or the same buckwheat. They will perfectly satisfy your hunger and keep your girlishly slender figure - this is a real find for the women's menu.
9. Fans of super-fast cooking can even eat sandwiches before going to bed, but only the right ones. Make them with whole grain bread and a piece of chicken or turkey. If you eat such sandwiches without fanaticism, you won’t have to worry about the slim figure.

And remember the most important rule that explains how best to eat in the evening: the main thing is not to overeat. Everything, even the most useful products, should be a little bit. The evening portion should not exceed 200-300 g - in order to maintain a figure, you need to eat moderately at dinner.

Many women and men on the difficult path of losing weight are faced with a very peculiar problem. They want to eat right before bed. Most modern diets do not recommend any meals after 6 pm or less than 2 hours before going to bed.

But what to do when you really want and there are discomfort in the stomach? Sometimes people just can't fall asleep without having a snack at night. What can you eat in the evening so as not to get better? This is the question that interests millions of both sexes on the planet.

Good health is a very important moment for anyone. Therefore, if there really is discomfort in the abdomen without a light night snack, you should still satisfy your hunger. However, not all meals will be healthy.

Why is eating before bed bad?

First you need to understand the mechanism of the gastrointestinal tract after 00.00 and how it affects the set of extra pounds. Most and varied methodologies for combating excess weight recommend that their followers do not eat after 6 pm.

in the evening it is strictly forbidden to eat for all those who are afraid to gain weight

This is done for several reasons:

1. The process of digestion of food takes an average of 2-4 hours. If you fill your stomach at night, it will begin its active work when it is already necessary to go to bed.
2. The breakdown of food into simpler substances requires energy from the body. Instead of reducing its functional activity, it receives several times more blood just before bedtime, which ensures its overload.
3. It has been scientifically proven that at a later time the tone of the 10th pair of cranial nerves - n.vagus - increases. The vagus nerve is responsible for the secretion of gastric juice and increases it at night. This contributes to a more active digestion of nutrients and an easy set of extra pounds. It's all about the lack of physical activity that would use the energy received from food.
4. An unpleasant feeling of fullness in the stomach sometimes interferes with sleep.

"Do not miss the opportunity to cleanse your body of all toxins and harmful bacteria, as well as restore immunity and normal flora of the gastrointestinal tract.

However, there are a number of people who still need something to eat to calm down. Otherwise, they cannot sleep. Such people often look for what to eat in the evening so as not to get better. The advantage should be given to easily digestible low-calorie foods.

What can you eat at night?

Before considering the list of dishes that will not lead to weight gain, you need to pay attention to a few simple rules. They will help prevent unnecessary overload of the digestive tract and the deposition of unnecessary lipids on the sides or thighs.

These include:

• Try to eat small portions. It is highly undesirable to fill the stomach with a huge amount of food;
• Every piece of food must be thoroughly chewed. Thus, the process of digestion will begin already in the oral cavity and the feeling of hunger will recede much faster. In addition, well-ground food is easier to digest;
• It is recommended to drink a glass of clean water before a meal to improve digestion.

if you need to satisfy your hunger before going to bed, it is better to have a snack with fruit

What to eat in the evening so as not to get better? Here is a sample list of products for a similar purpose:

1. Dairy products. A glass of kefir, yogurt or fermented baked milk is ideal for satisfying hunger and helping to maintain a good figure. To calm the nerves, you can drink 200 ml of warm milk at night. It has a beneficial effect on the central nervous system and promotes sound sleep.
2. Vegetables and salads from them. Cucumbers, tomatoes, zucchini, squash or any other analogues perfectly cope with the role of a night snack without harm to the body. It is advisable to avoid legumes and cabbage at night, as they cause increased gas formation.
3. Chicken egg omelet.
4. Fruit in any form. It is better to eat 1 or a pear before going to bed. The main thing is to chew each bite thoroughly. Such food will not affect a person's weight and will additionally restore the reserves of vitamins in the body.
5. Baked or boiled potatoes in small quantities.
6. Lean meats. Chicken, turkey, beef are great. It is important not to overeat, but to eat a small piece of such a dish.
7. Fish and seafood.
8. Oatmeal or buckwheat with milk. Cereals are well absorbed in the intestines and are among the dietary products, so they can be safely used as a late dinner.
9. . The only sweet that nutritionists recommend eating at night in small portions or as additions to drinks.

This list will help everyone understand what to eat in the evening so as not to get better. However, it is still better to refrain from a night meal.

What can't be eaten

To prevent overloading the stomach and intestines and gaining excess weight, it is necessary to remember about food that adversely affects the figure.

It includes:

1. Fried and smoked products.
2. Marinades, pickles, preserves.
3. Very spicy or spicy food.
4. Sweets, sweets, chocolate.
5. Fast food and semi-finished products.
6. Bakery products.
7. Mushrooms.
8. Coffee and other drinks high in caffeine.

You can eat in the evening, however, to prevent excess weight gain, it is advisable to follow the above rules. Being healthy is fashionable now.

It is unlikely that someone has not heard the wisdom that "dinner should be given to the enemy." We will not be so categorical. Whether or not to refuse an evening meal, everyone is free to decide for himself, but it’s not worth it to have a snack just before going to the side. After all, the body will not have time to digest this meal before sleep, but at night all the processes in it will proceed much more slowly. As a result, there will be a cutlet with potatoes or fish and rice hanging undigested until waking up. Which is not good for health.

So nutritionists advise to have dinner at least 4 hours before bedtime for a reason. The fact is that during this period, food as a whole is digested and partially absorbed. But even if your dinner takes place at the recommended time, you should be careful about the choice of products for it. In the afternoon, the activity of the digestive system decreases, the liver, gallbladder, pancreas begin to work more slowly than during the day. All this must be taken into account. And refuse heavy, high-calorie, fatty, spicy foods. Carbohydrates are also not recommended, especially easily digestible ones (white bread, sugar, sweet fruits, cakes, etc.), however, it is also better to refuse complex carbohydrates in the form of cereals and potatoes. In the evening, the body processes glucose very poorly, therefore, everything sweet is also prohibited, alas, you need to be careful with fresh fruits and dried fruits.

Buns

Sugar and flour of the highest grade - all this very quickly raises the level of sugar in the blood, but after a sweet pie, this one also drops rapidly and you want to eat with renewed vigor. In addition, it is refined foods that are primarily deposited on the hips. Nothing useful remains in them after industrial processing, and glucose and starch - as much as you like.

red meat

Especially fried, but baked or boiled is also not worth it. The fact is that red meat contains a large amount of tyrosine, which increases the level of adrenaline. Therefore, it is best to eat it in the morning, by the evening the level of adrenaline will return to normal and you can sleep peacefully. White poultry and lean fish can be recommended as a light protein component of dinner.

Smoked meats and sausages

Smoked meat, boiled and raw smoked sausage, boiled pork and other goodies contain the amino acid teramine. It increases the production of norepinephrine, a substance responsible for the production of nerve impulses. Its excess excites our brain, does not let us fall asleep. They don’t say that smoked meats are too fatty and harmful.

Rice

We usually eat refined rice. And it absorbs too well. It has a lot of starches and, accordingly, fast carbohydrates. So it is better to refuse rice and other cereals in the afternoon.

Chocolate

Even a small piece of dark chocolate in the afternoon will do great harm to both weight loss and well-being. Firstly, it has too much sugar, that is, fast carbohydrates, and secondly, it contains caffeine. So chocolate, as well as other sweets, is recommended to be eaten only in the morning.

nuts

They are very high in calories and very fatty. Think about it, a handful of nuts contains up to 600 kcal. This is more than half of the daily diet for losing weight. Those who are not on diets should still avoid nuts. There is too much fat in them (although useful), for the last meal of the day - not too healthy and easily digestible food.

sweet fruits

Grapes, apricots, peaches, watermelon, melon are healthy foods, but they contain a lot of sugars, fast carbohydrates. So it is advisable to refuse them in the evening and eat them only in the morning. It is also better not to eat dried fruits.

True, if you feel that it is not in your power to refuse dessert in the evening, grapes are better than cake.

Horseradish and mustard

Horseradish and mustard, or rather hot sauces based on them, are what drive away sleep well and for a long time. In addition, in the afternoon, the gastrointestinal tract is not so active and may not be able to cope with spicy food, and this can cause heartburn and other discomfort.

Pickles

Salted and pickled vegetables are too heavy for the stomach, they often cause heartburn, which can cover even not immediately after dinner, but just when you go to bed.

Fast food

This goes without saying, but we will still include hamburgers and other "fast food" in the list. Such products are very fatty, salty, often spicy, they have a lot of sugar. Fat cutlets on rolls are poured with sweet sauce. It is generally very harmful, and even more so in the evening. A heavy stomach, at least, is provided to you all night.

What can you eat in the evening

At our disposal for dinner are: various fish (preferably not too fatty), crustaceans and mollusks, white poultry meat, rabbit, almost all vegetables, dairy products, eggs, unsweetened fruits. In terms of volume, the portion eaten for dinner should not be more than two of your palms folded in a boat.

“Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” - of course, you have heard about this. However, modern dietetics does not fully agree with this statement. Experts are betting on five small meals instead of the usual three main ones. Most of them also believe that we should still eat dinner, because skipping it - as well as breakfast - slows down the metabolism.

However, the key point is what exactly will be present on our menu. Does this mean that we do not need evening self-sacrifices? Can dinner make us fat?

The last meal actually has a big impact on weight gain. However, few people know what to eat and not to eat in the evening, so as not to get better and take full advantage of the night's rest. Evening overeating, in addition to the wrong combination of food, is the most common mistake that nutritionists face. Many people eat according to this scheme: in the morning - breakfast or a small snack, at work - a lot of coffee, some kind of candy, candy bar or cookie, and upon returning home - wolf hunger and ... endless trips to the refrigerator, a hearty dinner.

This can lead to obesity and health problems. We should organize the last meal 3-4 hours before bedtime. During this time, the body manages to burn most of the supplied calories, and the gastrointestinal tract - to digest food. On the other hand, in three hours we will not have time to get hungry. Night owls who go to bed, for example, at one in the morning, need dinner not at 6 o'clock, but around 9. If you eat too early, you will feel hungry, which provokes evening snacks. They are quite dangerous, because, as a rule, in such a situation, we do not eat an easily digestible vegetable salad or a sandwich with whole grain bread, but simply put something “quick” into our mouths - a sweet bar, a cake, a piece of cheese, sausages, etc. P. By reaching into the refrigerator for such “little things”, we do not control what and how much we eat.

To avoid all this, it is worth eating "systematized" food, but in reasonable quantities, correctly arranged and at the right time. Unfortunately, the list of foods that you should not eat in the evening is quite long and sometimes surprising. It is clear that for dinner you should not eat fatty, fried, hard to digest dishes. It is worth noting that seemingly innocent scrambled eggs or scrambled eggs fried in butter also belong to this category.

Skip fatty and fried foods, including omelettes and scrambled eggs. Do not eat chocolate and salty snacks.

Before going to bed, you should give up sweets, including chocolate, as well as salty snacks. In addition to the fact that they are harmful (both in the evening and in the morning, because they contain a lot of calories), the body does not need such a dose of energy before going to bed.

Fruits should also be avoided before bed. Pay special attention to apples, pears, plums, grapes, bananas, cherries, watermelon. These fruits are healthy, but very sweet, they have a lot of sugar, and therefore they should not be included in the evening menu. Sugar quickly raises blood glucose levels, so that we have a lot of energy soon after eating them. Unfortunately, sugar is digested quickly, energy levels drop, and we feel sucking in the stomach. Fruit can also reduce sleep comfort. However, for dinner (not every day) you can drink a cocktail, for example, from kefir and strawberries: this is not a very plentiful meal, which is perfect for hot summer evenings.

Send fruits, especially sweet ones, to the mental “basket”. Simple carbohydrates and sugars are a supper-enemy that will surely be deposited in extra folds on the stomach.

Keep in mind that we get sugar not only in sweets or fruits. The cause of extra pounds can also be drinks - both ready-made store-bought and tea. According to nutritionists, one of the worst drinks to drink in the evening is cocoa. Many people think that a cup of cocoa or warm milk is a great way to fight insomnia, but this is not true. Firstly, we, again, supply the body with sugar that it does not need, which will not be used up at night and will be deposited in the form of additional adipose tissue. Secondly, cow's milk for many people is a hard to digest product, very burdensome for the digestive system. The body, instead of recovering, works hard to digest it. Preparing to drink milk before going to bed, we also have to reckon with more or less serious stomach problems.

In the evening, it is best to give up foods rich in simple carbohydrates. Whole grain bread and other similar products we need and should be included in our daily diet. However, they are recommended as part of the first or second breakfast.

And even whole grains, be it bread or pasta, are best consumed in the first two meals, but not at night.

Fatal for the figure will be pasta or noodles eaten in the evening. They are high in calories in themselves, but most of them are usually also complemented by fatty heavy sauces.

When preparing dinner, cabbage or legumes, such as beans or peas, should also be excluded from the list of ingredients. Although these are healthy foods that contain many valuable nutrients, they should not be eaten in the evening, because they cause bloating and thus have a bad effect on the quality of sleep.

Legumes and cabbage are not friendly with a good peaceful sleep, although they do not add kilograms. And do not drink coffee and black tea.

As you can see, the choice of food for dinner is seriously limited. What then is the ideal evening meal? Light salad, fish (can be smoked), good ham or cottage cheese. Drink water or herbal tea. Lemon balm, which relaxes the body, or dill, which has an antispasmodic effect and improves the functioning of the digestive system, are great for taking before bed. You can also drink a glass of weak tea, such as green. Strong tea infusions, like coffee, should be avoided because they act as a stimulant and can interfere with sleep.

What's left? Cottage cheese, low-fat fish, light salad, dietary chicken breast. Pick one or a little of everything. Wash down with green tea or lemon balm. This is the perfect dinner.

Few adhere to the saying: "Eat breakfast yourself, share lunch with a neighbor, and give dinner to the enemy." Often we, tired of the day, snacking on the go, treat dinner as the main meal.

For many, a good snack at night is the norm. But there must be moderation in everything. Therefore, we will learn to cook dinner, which will be useful and well absorbed.

Proper nutrition during dinner

Dinner accounts for no more than 20% of daily calories. With a standard of 1200 kcal per day, 240 kcal falls in the evening, a maximum of 340-360. Proteins and easily digestible carbohydrates are the basis of the diet.

Important rules for a healthy dinner:

1. It must be digested and assimilated before sleep, so we eat 3-4 hours before rest. Moreover, getting up from the table, we do not experience a feeling of heaviness in the stomach. At night, the digestive system should not actively digest food.

2. A high-calorie dinner will not only make your digestive tract work, but also add calories to you.

3. Do not load yourself with the preparation of complex dishes, especially after work, if you are very tired.

Important: You also need to consider what calories you eat. One thing is a light dinner that combines easily digestible proteins and carbohydrates, and another is a few chocolates or a cake, which will make up those necessary 240 kcal. Such a dinner can hardly be called right.

Protein builds new cells and renews old ones. With moderate consumption, it practically does not turn into fat. It is processed by the stomach for a long time, which is why there is a feeling of satiety. This will ensure proper nutrition, dinner will be less high-calorie, but satisfying.

Animal meat is digested for a long time, as it contains a lot of connective tissue. Faster absorbed: eggs, chicken, fish and seafood. The most suitable option is grilled or steamed chicken or fish (100-150g).

As a side dish and a great addition to proteins, we use complex carbohydrates: fiber and vegetables. Any vegetable will work except potatoes, so use them regularly depending on the season. You can eat them raw or cook vegetable stew. The amount of oil for refueling should be at least -1 tsp. per serving.

On a note: The easiest option, if you are tired and there is no time to cook, then mix 100-150g of low-fat cottage cheese with a small amount of milk yogurt. Get a light protein-carbohydrate dessert. This is a variant of proper nutrition, dinner "no fuss".

Once again about the choice of products and nutrition after 18 pm

When you go to bed at 9-10 pm, then the rule “do not eat after six” works in this case. But if you work late and sleep comes around 12 at night, then hunger cannot be avoided.

Then there are 2 options: eat properly and go to bed hungry (if there is willpower). But both of these options are losing. It is advisable to eat at 8 pm and drink kefir at night. In any case, a light supper is essential. An excess of food is harmful, but its absence is no less harmful.

Attention! If you eat irregularly, this is not the way to lose weight. On the contrary, the body, knowing that it will not receive food on time, begins to store everything for the future. Eating before bed leads to its reserves in adipose tissue, since the body spends a minimum of energy at night.

We often hear and talk about a balanced diet, but little is done to make it really so. The main source of energy is carbohydrates, it is advisable to consume and spend at the beginning of the day. Therefore, the saying “eat breakfast yourself” is very relevant, although most people limit themselves to a light snack in the morning.

People expend different amounts of energy throughout the day, which is associated with physical activity. Therefore, the menu should be compiled taking into account the energy spent, the reserves of which must be replenished.

- With low physical activity, when mental work prevails, then it is better to put a protein dish on a plate. It should not be fried or greasy. A light side dish of vegetables will not hurt either. This is the perfect dinner, the proper nutrition of which is aimed at restoring strength.

- If a lot of energy is wasted during the day, then we make a menu for a nutritious dinner. The main course is protein, but potatoes, cereals or pasta can be used as a side dish.

How to correctly calculate calories - KBJU

KBJU is deciphered as calories of proteins, fats and carbohydrates. How to calculate your KBJU? Very simple:

2. We double the proteins, multiplying by weight: 50 × 2 \u003d 100g. The required calorie content is 100 × 4 \u003d 400 calories.

3. We multiply fats by a factor equal to 1: 50 × 1 \u003d 50 g. Calorie 50×9=450cal.

4. Adding proteins and fats and subtracting them from the total amount of calories, we get the amount of carbohydrates: 1730-950 \u003d 770cal. In grams it will look like this: 770:4=193g.

5. To keep my weight down, my KBJU looks like this: 100g of protein, 50g of fat and 200g of carbohydrates. Total calories - 1730.

You don't have to keep counting and writing everything down. There is a food diary app that you can install on your phone. The necessary programs (there are several of them) will help you calculate your KBJU. In the food diary, add those foods that you consider necessary.

On the Internet there is a calorie analyzer for ready-made meals that can be calculated taking into account their components. This will make it possible to always be aware of whether you are overeating or, conversely, not getting enough food.

Important: Properly selected KBJU looks like this: 50% carbohydrates, 30% proteins and 20% fats. On average, you should adhere to these norms.

Eating options: Dinner

The main requirements for dinner that must be met are that it should be well absorbed, not very high in calories and be beneficial. What dinner options can you offer your loved ones? So here's the dinner menu:

Salmon with herb sauce

Rinse salmon fillet (800g) and pat dry with paper towels, add salt and pepper to taste and drizzle lightly with lemon. Put the fish in a mold greased with oil. Cut greens (parsley, dill). Add greens, yolks (3 pcs.), lemon zest to the creamy mixture. Fill it with fish. Bake at +200C for 25-30 minutes.

The salmon just melts in your mouth. This way you can cook any fish. Other seasonings are added to the creamy sauce at your discretion. KBJU per 100g of a dish: 144.79 / 12.75 / 9.27 / 1.73.

Salad "Vitaminka", which includes:

Beijing cabbage - 215g.,

Sweet bell pepper - 100g.,

Cucumbers - 100g.,

Tomatoes - 160g.,

Olive oil - 10g.

We cut everything, mix it, pour it with oil. KBJU for 100g of lettuce: 34/1/2/4.

Oatmeal cake with prunes , consisting of

Oat flakes - 230g.,

Water and kefir - 0.5 cups each,

Eggs - 2 pcs.,

Baking powder - 2 tsp,

Prunes - 80g.,

Salt and sugar - to taste.

1⁄2 flakes pour half a glass of boiling water. Grind the second half in a coffee grinder and pour kefir. Put it all together, add the rest of the ingredients. Put the resulting mass into a mold and bake for 50-60 minutes. KBJU per 100g: 163.3 / 6.33 / 4.13 / 27.09.

The body is not a furnace where you can throw everything in a row. Treat your evening meal wisely and you are guaranteed a sound sleep, a good mood in the morning and an active working day.