On the eve of warmer days and, as a result, less clothing on the body, many of us are thinking about how to get in shape. And when desperate thoughts begin to creep into your head about what to eat to lose weight, a healthy dinner for weight loss, among other things, comes to the rescue. Of course, everyone knows that miracles do not happen and any transformation on the outside is only a consequence of internal changes - we are what we eat.

This is true! Eating carbonara or borscht at half past eleven at night is difficult to count on a thin waist, unless we are talking about a high school student with a sparkling metabolism! But, in fairness, such a diet is not beneficial for young ladies either - too heavy food and insufficient time to digest it before bedtime worsen the condition of the skin on the face and body.

Any weight loss is always three components: good health (to lose weight, you need to make sure that it is not due to problems with the body’s endocrine system), physical activity and, of course, proper nutrition.

So, you have already purchased a gym membership or started doing regular exercises at home, the first results have appeared, which you don’t want to lose due to overeating or an incorrect menu.

There are two news:

• The most effective diet for losing weight is no carbohydrates in the afternoon. A pack of low-fat cottage cheese is just what you need!
• Few people are able to stick to this regime for more than several days in a row without losing their good mood and joy of life, so there are many ways to diversify your diet without going overboard with calories.

The main thing is to remember a few rules for a healthy dinner for weight loss.

Last meal

It should be no later than 2.5 - 3 hours before bedtime.

You should not torture yourself with hunger strikes after 18 hours - this will only lead to a breakdown. But you shouldn’t go to bed immediately after eating, no matter how light it may be - the body should rest and recover, especially if you practice physical activity, and not digest.

Dinner composition

The ratio of proteins-fat-carbohydrates, the notorious BJU, is one of the main points of competent weight loss. Ideally, you should keep a daily calorie count by entering it into the counter on your phone or recording it in a notepad. So, in the evening the question “how much and what else can I eat without going beyond the daily norm” will be resolved by itself.

To all those who are upset by the very thought of upcoming calculations, we suggest focusing on the contents of the plate. In the evening, the volume of carbohydrates (and not only simple ones!) must be reduced to a minimum.

For example, 2 parts fiber, 1 part protein and 1 carbs. This is the best option so as not to get hungry before going to bed and not rush to the table in the morning. Fat in this context is necessary, but only vegetable fat.

Portion volume

It's simple - two folded palms (your handful) are the measure. There’s no point in eating less – we don’t want to slow down the metabolism and stop weight loss; we don’t want to eat more, either; we need to part with those extra pounds!

So, what can you come up with from the products you have on hand to make your weight loss dinner light, as it should be, but satisfying and healthy? A lot of things actually! And steamed chicken breast with lettuce is not a panacea for hunger!

First, let's define fiber - as we remember, our plate should contain the most of it. Let's prepare the salad.

One-component salads

The salad can be made quite simple, literally from one ingredient: grate fresh carrots on a coarse grater, add salt, add black pepper, ½ tsp vinegar and ½ tbsp vegetable oil - it is better to take flaxseed, olive or wheat germ oil.

Mix everything, let it stand for 15 minutes and that’s it, you’re ready to eat! The main thing is not to add sugar to the vinegar dressing - this is a weight loss dinner.

Two-component salads

You can prepare a mixture of raw carrots and beets.

We take vegetables in a 2:1 ratio and season with vegetable oil. To enhance the taste, add nutmeg, a little salt and, if desired, vinegar.

Salad as a side dish

When you want to make a salad from several ingredients at once or compose it in such a way that it replaces a side dish, we’ll prepare it from green beans and eggs.

• We will need to boil 100 g of beans in salted water for 5 - 6 minutes. Then drain it and let it dry.
• Hard boil one egg and let it cool.
• We clean it, chop it with a fork or chop it with a knife, combine it with beans, season with salt, pepper, and season with vegetable oil.

Ready! This salad will replace a full dinner!

Salad "Tropicana"

Well, if you want to cook something more interesting, but no less healthy, let’s make a salad of avocado, broccoli and coconut.

• We disassemble 3 - 4 bushes of broccoli into inflorescences and, if it is fresh, boil it for 4 - 5 minutes after boiling in salted water, drain the water, let it dry and cool on a plate. If the cabbage is frozen, just defrost it - it will already be soft.
• Cut 3 leaves of Chinese cabbage into strips.
• Cut 1/3 of the avocado and peel it. Cut the resulting piece into slices and add to the cabbage.
• From a fresh coconut, cut a slice 5–6 cm long and 1 cm wide and chop it crosswise.
• Mix everything and season with ½ tbsp. vegetable oil, salt or sprinkle with soy sauce.

If desired, coconut can be replaced with walnuts - the taste will be more piquant, and broccoli with green beans - this will not make dinner any less healthy. Frozen, you also don’t have to cook it – softness will appear after defrosting.

Avocado, despite its rather high fat content, contains exactly the fats that we need for weight loss, because we don’t want to lose the shine of our hair and the smoothness of our skin along with the extra pounds!

Now let’s prepare a traditional cabbage and carrot salad for dinner, but we’ll do it a little differently.

• Finely chop 100 g of white cabbage and knead with salt with your hands.
• To it, grate 1 medium carrot, season with oil, vinegar and let stand for at least 10 minutes so that the vegetables release juice.
• Then add a small handful of thawed or fresh cranberries, 1 tbsp. pine nuts, pepper and mix.

The salad will turn out not only tasty, but also very healthy!

Features of protein products

Why include nuts in dinner for weight loss, you ask, because they are very high in calories. Everything is true, but, firstly, we add very little of them, and, secondly, they will provide the necessary satiety in very small volumes, which will allow the stomach to accustom itself to small portions.

But adding nuts to salads is good in cases where we eat it instead of a side dish in addition to a dietary protein dish or as an independent dinner. In any other case, it is better to refuse them.

What does a dietary protein dish mean? This means that there are no excess fats in it, and heat treatment is reduced to boiling in a double boiler or in water. For example, 100 g of boiled chicken breast is a classic option that promotes weight loss. You can serve it straight up, or you can crumble it cooled into a salad.

The same classic is a sea fish steak, steamed or baked in the oven, and served with a squeeze of lemon juice.

Before cooking, marinate the steak in salt and vegetable oil.

But if you want to eat something more interesting for dinner, let's make baked turkey rolls. Nothing overly complicated, everything is prepared very simply.

1. Soak 100 g of pitted prunes in warm water for 30 minutes.
2. Set the oven to 200°C.
3. Cut the turkey breast into 1 cm thick slices, pound and rub with salt and pepper.
4. Finely chop 100 g of cheese.
5. Drain the prunes and chop them with a knife.
6. Mix with cheese, add salt, and add a squeezed clove of garlic if desired.
7. Place 2-3 teaspoons of filling on each plate of meat and wrap it up. You can fasten it with a toothpick or thread if you wish (just wrap it up).

By this point, the oven is probably already warmed up. Wrap each roll in foil and bake for 30 - 35 minutes. For those who like golden brown crust, we recommend opening the rolls 5-6 minutes before the end of the baking time.

If you don’t want to cook everything at once, bake a couple and put the rest in foil not in the oven, but in the freezer. But for the next dinner a healthy “semi-finished product” will be ready.

"Family" version of the roll

And if you need to treat the whole family to an unusual dish, you can roll not several small rolls, but one large one. To do this, lay out the beaten and salted meat on a flat surface so that the pieces overlap.

We spread all the filling, twist it as usual and bake it in foil.

In addition to rolls or classic turkey steaks, it’s good to steam chopped cutlets for weight loss.

• Grind 300 g of fillet with a knife or in a food processor. The main thing is that we should not end up with minced meat, but just finely chopped meat. To do this, you can keep the turkey in the freezer - once it is “caught,” it will cut easily and evenly.
• Peel 1 small onion or half a large one, chop it finely and mix with the minced meat.
• Stir in the egg, salt, season with black pepper, and add a few peas of allspice from the mill if desired.
• If you want the cutlets to be more juicy, chop 1/3 of a bunch of greens and mix it with the minced meat.

Place the cutlets in a steamer, add water and cook for about half an hour. Serve immediately. These same cutlets can be baked in the oven. To do this, place them on a greased baking sheet and cook at 200°C for 20 – 25 minutes.

Serve hot with fresh tomatoes and cucumbers on the side.

For those who want to have a hot dish for dinner in addition, we recommend trying baked carrots. If steamed Brussels sprouts or green beans won't surprise anyone, then here you can get something new!

• Choose small carrots - the cooking time will depend on this. We wash the vegetables with a sponge, as there is no need to peel them.
• Grease a baking sheet or small frying pan with oil, sprinkle with salt and spices - a set of Provençal herbs is best: basil, rosemary, thyme. Add fresh chopped garlic for flavor.
• Dry the carrots with a towel and place in an oiled pan. Stir it there thoroughly so that it is completely covered with salt and spices. Don’t be afraid of oil, in this case there is very little of it - much less than in any salad dressing; it won’t hurt weight loss even at dinner!

Finally, we put it in the oven, heated to 160°C for 12 - 15 minutes, then take it out, turn it over and set it for the same time. The softness of the vegetables will indicate readiness.

A healthy dinner is ready!

Steamed asparagus

When the soul asks for something more exotic, let's steam asparagus, especially since it takes a few minutes.

• We wash 7-8 shoots and pour water into the steamer container. Salt the asparagus, pepper it, add any spices to taste and turn on the double boiler for 7 - 8 minutes. If you like crunchy vegetables, 6 will be enough.
• Sprinkle hot asparagus with lemon juice; if it is under-salted, serve with soy sauce or natural low-fat yogurt.

Fermented milk products for dinner

When talking about healthy dinner recipes for weight loss, the topic of low-fat fermented milk products cannot be ignored, because this is the lowest calorie source of protein!

If you absolutely don’t want to eat cottage cheese in its pure form, just add it to any of the dishes you have chosen on our list. With both hot asparagus and carrots, it will melt and taste like sour cream. This will make the dish not only more enjoyable, but also much healthier!

And when there is a desire, we will prepare dietary cheesecakes from it. If you make them in a double boiler, then such “baking” for dinner will not only not harm your waist, but, on the contrary, will make it thinner and the muscles more elastic.

• Mix 200 g of low-fat cottage cheese with 2 chicken proteins.
• Add 1 tbsp. wholemeal flour.
• Mash 1/3 of the banana with a fork, combine it with the curd mass and beat everything with a mixer.

Let's add a little salt to everything. If the sweetness obtained from the banana is not enough, focusing on the resulting consistency, either add a little more fruit or add 1 tsp. stevia. Remember that it is sweeter than sugar.

Make small cheesecakes from the resulting mixture and place in a double boiler for 20 minutes.

You can also bake them in the oven: cover a baking tray with baking paper, lay out the cheesecakes and bake at 180°C for 25 - 35 minutes. Serve with low-fat yogurt.

Of course, by adding raisins, dried apricots or prunes to them, we will get an excellent protein-carbohydrate breakfast for weight loss, but that’s a completely different story!

Evening gluttons, familiar to many, arise due to improper eating behavior during the day, when instead of a full breakfast, lunch and snacks, you eat as you please.

Unfortunately, if you don’t follow the rules, a late “breakthrough” to the refrigerator is inevitable. I will try to tell you in this article how to rebuild your regime and what the right dinner should be.

How to prevent evening cravings?

Rule #1 – eat breakfast

Breakfast is the very first and most important meal of the day. It “starts” metabolic processes, including fat burning. Skipping breakfast will slow down your calorie expenditure throughout the day, which will eventually make you gain weight, but most importantly, there is a high risk of overeating in the evening, which, combined with a slow metabolism, will speed up the process of weight gain.

A breakfast consisting of cereal made from sugar and cornmeal, or a sandwich of white bread with sausage, is also not an option.

The right breakfast for those losing weight is complex carbohydrates (porridge, whole grain bread with bran), fruits or dried fruits, yoghurt, cottage cheese, boiled eggs or omelet.

Several options for a healthy breakfast:

1. 150 g of water porridge with apple pieces, 1 boiled egg, unsweetened tea.
2. 150 g low-fat cottage cheese with 50 g dried fruits, 2 loaves of bread, tea.
3. Omelette of 1 egg, 1 egg white and milk with a small amount of vegetable oil, a tomato and a slice of bread, a drink.

Rule #2 – Eat lunch

If you can still prepare a proper breakfast, you still wake up at home, but most people have to have lunch at work. There are not many options here - take food with you, eat what is given in the canteen, or eat in a cafe or restaurant.

It is best to prepare something healthy at home and take a so-called lunch box with you. In principle, if you take with you a vegetable salad and steamed fish, they will not spoil in a few hours without a refrigerator. This is what I do, because the canteen of the institution where I now work does not offer dietary dishes...

Sometimes, when I don’t have time to cook (or don’t feel like it), I take with me fitness bread with cheese, a couple of apples and yogurt. This ration is enough for me for a day. Grain bread without yeast or fitness bread, fruits and sour milk often save me from “starvation” at work, without consequences for my figure, and they contain plenty of useful substances. I advise you to do the same. A busy schedule or time pressure at work is not at all a reason to skip snacks or eat everything “that is not nailed down”!

In restaurants, canteens or cafes, choose the simplest dishes - steamed vegetables, baked or stewed meat, cereal dishes and sugar-free drinks.

Start your lunch with a salad or just chopped vegetables.

Then soup - preferably light vegetable or broth.

The main course is low-fat protein products and cereals or boiled potatoes as a side dish.

Rule #3 – If it’s a long time before dinner, have a snack.

You can have a snack 2 - 2.5 hours after eating if the next full meal is still far away. A snack is 1 fruit plus a piece of cheese, yogurt with bread, a handful of nuts and dried fruits, fermented milk drinks or sugar-free cottage cheese. Such snacks will help you survive until dinner without leaving you feeling incredibly hungry.

Rule No. 4 – have a light and satisfying dinner

The main thing to understand is that dinner is not the reason for the formation of fat in your body. Moreover, the right dinner can even make you slimmer, help you fall asleep easier and wake up with ease.

Dinner should account for approximately 15-20% of your daily energy requirement. Ideally, it should consist of light protein products (seafood, fish, cottage cheese, low-fat cheese or other fermented milk products), stewed vegetables, and a minimum amount of fat.

An option for a proper light dinner could be a baked apple and a glass of kefir or some cottage cheese, plus green tea, a good dinner for those losing weight is green or just scrambled eggs with vegetables.

This should be enough if you followed my recommendations during the day, ate properly and went to bed two hours after a light dinner.

Hearty and light dinner

But what to do if you were unable to have a normal lunch (this is an exception, not a variant of the norm!) and go to bed late? In this case, a dinner of fish and stewed vegetables should be supplemented with complex carbohydrates - a piece of bread, a small amount of rice, and after a couple of hours, drink a glass of kefir or other low-fat fermented milk drink without sugar.

Fish and cottage cheese are wonderful “evening” sources of protein. Supplement them with vegetables and complex carbohydrates, then your dinner will be healthy, satisfying, but not “heavy”. You can even cook yourself delicious pasta with vegetables (pasta, of course, without oil and a little).

If you eat 4-5 or even 6 times a day, but in small portions, you will be able to avoid attacks of evening hunger and provide your body with all the nutrients and beneficial substances it needs. And forget about the habit of eating hastily - it takes about 20 minutes for the brain to understand that the body is full, so pauses during dinner will be very useful.

How and when to have dinner correctly

It is better to have dinner in good company, but not in front of the TV or with a newspaper in front of your eyes. This way you will eat less. After all, it’s always more difficult to overeat when someone other than the TV is watching you. The atmosphere should not excite your excessive appetite; use light-colored dishes; you can also turn on calm music.

It is better to have dinner no later than two to three hours before bedtime, so that food does not interfere with normal sleep, and sleep does not interfere with proper digestion. Before going to bed, you can drink a glass of low-fat fermented milk drink.



All women know that you can’t have dinner after six o’clock in the evening. What if you don’t come home until after six? Should I stay hungry or eat something light? What can you eat for dinner and not harm your figure. The topic of losing weight never leaves TV screens. The advice of nutritionists is very contradictory and categorical. According to their statements, an opinion is created that if you regularly skip dinner, then the issue of excess weight and health will be resolved. However, doctors say the opposite. Who is right?
I invite you to the group on Subscribe.ru: Folk Wisdom, Medicine and Experience

What motivates such a ban?

This ban on dinner after 6 p.m. is usually motivated by the fact that all the calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that problems with excess weight begin when you constantly receive more calories than you can burn.

Mistakes of losing weight

However, skipping one of the techniques will not solve the problem of losing weight. And all because the brain does not receive a signal about the arrival of food in time and gives the order to store energy, that is, fat. At the same time, the stomach has already secreted gastric juice to process food and, instead of food, irritates the gastric mucosa, which often leads to gastritis.

People who limit themselves to a cup of coffee for breakfast are very reckless. Of course, they will cheer up, but will cause significant harm to their poor stomach.

The most common mistake people make when trying to maintain or gain a slim figure is skipping dinner. Gastroenterologists and nutritionists believe that you should never skip dinner. The main thing is not to overeat and have a healthy dinner using.

What can you eat for dinner?

• Any lean meat will do: beef, chicken, rabbit, turkey;
• lean fish: cod, haddock, flounder, whiting, perch, pike, tuna, pike perch, pink salmon, trout, crucian carp, salmon, etc.
• omelette with vegetables and herbs, low-fat cheeses, cottage cheese, soft-boiled eggs;
• fresh vegetables: cucumbers, any cabbage, bell peppers, tomatoes, radishes, sorrel, parsley, leeks, dill;
• boiled, baked, stewed vegetables: beets, carrots, eggplants, zucchini, peppers, pumpkin, corn, cabbage;
• fermented milk products: yogurt, kefir, bio-yogurt, fermented baked milk bifidok, cottage cheese;
• any berries, fruits: apples, persimmons, peaches, kiwis, citrus fruits, raspberries, blueberries, cherries, with the exception of grapes and bananas;
• Nuts, yeast-free bread, and mushrooms are perfect;
• thermal milk, consumed separately.

Useful combinations

Fatty foods (fish, meat) and legumes are not harmful to the body. They simply have a long period of digestion, which prevents the body from fully resting. Therefore, food for the evening meal should be digested well and quickly. Then nothing will interfere with proper sleep and the body will have time to recover. What should dinner be like to lose weight?

1. Boiled brown rice with seafood: shrimp, mussels, scallops.
2. Vegetable stew with zucchini, onions, carrots, cabbage.
3. Grilled poultry fillet with vegetable salad.
4. Omelette with mushrooms and stewed vegetables, green peas.
5. Carrot and pumpkin salad or casserole with cottage cheese.
6. Kefir, drunk slowly and tastefully, will give you lightness.

Advice for those who are struggling to stay slim: eat slowly, without being distracted by the TV or conversations at the table, chewing your food thoroughly. Buy yourself black or blue plates, use natural seasonings and spices. Dress salads with yogurt, olive oil or low-fat sour cream. Instead of sweets, you can drink herbal tea with honey.

We remind you that you should have fun while dining. You now know, so as not to harm your health or figure. If you realize that you are looking for pleasure in food, then look for something to occupy yourself without putting anything in your mouth. Good luck to you, health and harmony.

ATTENTION:

Traditional medicine recipes are most often used in combination with conventional treatment or as an addition to traditional treatment. Any recipe is good after consultation with a specialist.

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You don’t have to give up dinner to stay in shape; you can prepare a healthy and tasty low-calorie dinner.

If you adhere to the basic rules and principles of cooking, dinner will not harm your figure at all, and the body will receive vital energy.

Basic rules for a low-calorie dinner

Following the norms, the calorie content of dinner should be equal to 20% of the daily diet when meals are fractional, and with three meals a day, 25% of the calories spent per day. If the daily diet was 1600 calories, then dinner should be about 400 calories.

Try to have dinner three hours before bedtime. It is not necessary to adhere to the rule of not eating after 18.00. If you go to bed at 23.00, you can have dinner at 20.00.

You can use boiled and raw vegetables when preparing dinner.

Cabbage is especially useful; it is a real treasure trove of microelements and substances beneficial to the body. It normalizes the functioning of the gastrointestinal tract. Sea kale is also great for low-calorie dinners, if you do not overuse potatoes and legumes. You can also use fruit. Apples, pineapples, kiwis, and avocados are suitable. These products tend to burn fat.

For low-calorie dishes for dinner, lean sea fish, dietary meat, chicken, and rabbit are perfect.

You can use mustard, pepper, and garlic as seasonings. It would be good to prepare a cottage cheese dessert with the addition of berries.

But remember: you need to eat all this in small quantities so that after dinner there is no feeling of heaviness; overeating will not be beneficial.

Avoid products such as pasta and high-calorie sauces.

An important rule: minimal use of salt to avoid morning swelling, and no baked goods or confectionery for dinner.

What to cook in the evening?

A very tasty and affordable low-calorie dinner can be made from chicken breast and vegetables and an apple dessert.

For this we need:

• chicken breast;
• egg white;
• 100 g broccoli;
• 2 small potato tubers;
• a teaspoon of olive oil;
• 2 tablespoons of low-fat sour cream;

For dessert you will need: 1 apple, 1 teaspoon of raisins, nuts and 2 teaspoons of honey.

First of all, you need to beat the protein, then dip the breast in it, put the meat in the oven, preheated to 180 degrees, for 25 minutes. The side dish can be prepared with steamed potatoes and broccoli. Drizzle the potatoes with olive oil and low-fat sour cream and place in the oven. When serving, sprinkle the potatoes with green onions.

For dessert, take 1 apple, cut out the core, pour raisins and nuts into the resulting cavity, pour honey, and bake in the oven for 40 minutes.

Tender chicken stew: step-by-step preparation

A proper low-calorie dinner should be both healthy and tasty. It guarantees good sleep and a wonderful morning with a good mood.

Ingredients:

• chicken meat 400 g;
• frozen “Spring” vegetables - 400 grams;
• seasoning "Italian herbs";
• olive oil - a tablespoon;
• lemon juice;
• salt - a pinch;

Turn on the frying pan and pour 100 ml of water into it.

Take chicken meat and chop it, place it in a heated frying pan with water. Simmer until done.

While the vegetables are cooking, pour olive oil into a clean frying pan and fry the Italian Herbs a little.

Then add the prepared chicken meat and vegetables, mix everything and simmer over low heat until fully cooked.

The supper is ready!

Zucchini with yoghurt-mushroom sauce: step-by-step preparation

For mushroom lovers, a low-calorie diet dinner is perfect. Recipes with zucchini and fermented milk products are easy and very healthy for the stomach.

You will need:

• one small zucchini;
• low-fat yogurt 100 g;
• champignons 250 g;
• greenery;
• spices.

Take the zucchini and cut it into not very thick slices. Place them in a frying pan with water and simmer until soft.

The champignons should be baked in the microwave or in the oven, or in a slow cooker, until cooked.

Next, add chopped dill, pepper, salt to taste and yogurt to the prepared mushrooms, mix everything thoroughly. Season the zucchini with the prepared yoghurt-mushroom sauce.

Is dinner necessary while dieting?

Many girls who are losing weight categorically refuse dinner after 18.00. Some people believe that eating in the evening is bad for weight loss. Gastroenterologists and nutritionists have a different opinion. If you exclude dinners, then the body is forced to fast for up to 14 hours a day. This is a lot of stress for him, which can lead to health problems. All this threatens metabolic disorders. The following conclusion suggests itself: it is necessary to have dinner, the main thing is to do it correctly.

Please note that you need to eat what is on the plate intended for one serving, no more. Try not to eat while watching an interesting movie or reading a book. You can eat a large amount of food and not notice it.

There is no need to eat something that takes a long time for your body to digest. Some people don't like fatty fish, others have trouble digesting legumes.

Rule for everyone: boiled eggs, low-fat cottage cheese, citrus fruits, apples, and non-starchy vegetables are well digested. Preliminary stewing or cooking improves the process of digestion of foods.

In the summer, you should try to eat less dishes prepared by stewing in oil, and in the winter, cold period, you can treat yourself to hot vegetable dishes.

How to cook a low-calorie dinner for weight loss

It is prepared according to the following principle: one portioned piece of dietary meat or lean fish should be no larger than the size of your palm, not counting your fingers. The number of vegetables is equal to the size of two “fists”. Cottage cheese lovers can take one “fist” of this product. If you want to eat fruit, then no more than two “fists” and always unsweetened.

For those who train, one tablespoon of vegetable oil is enough; for those who do without training, 1 teaspoon is enough.

Cooking dinner for weight loss

So what to cook that is low-calorie and tasty? A healthy, tasty, low-calorie dinner and at the same time satisfying will turn out with the following menu:

• fish with cheese in a slow cooker;
• cabbage salad with cucumbers;
• tea without sugar.

We start by preparing fish with cheese in a slow cooker.

Fish with cheese in a slow cooker

You will need:

• silver carp or carp - 1 piece;
• hard cheese - 50 g;
• salt, pepper - to taste;
• dill, parsley - 2 sprigs each.

The fish must be thoroughly peeled if it is frozen. Wash, remove bones and cut into thin pieces, add salt and pepper to taste. Grate the cheese.

You need to pour water into the multicooker bowl, no more than one liter. Place a steamer container and place the fish in it. Sprinkle grated cheese on top. Close the lid tightly. Install the Steamer program. After 30 minutes, carefully place the finished fish on a dish and sprinkle with herbs.

Preparing cabbage salad with cucumbers

You will need:

• young cabbage - 500 g;
• fresh cucumbers - 2 pcs.;
• greenery;
• vegetable oil - 2 tablespoons.

Finely chop the cabbage and greens, and cut the cucumbers into half rings. Add salt and a little lemon juice and vegetable oil, mix everything thoroughly. Please note that the cucumber is not bitter, so as not to spoil the salad. Lemon juice will remove the bitterness.

Salad recipes for dinner

Chicken salad with tangerines and herbs

This salad is quick and easy to prepare.

You will need:

• 400 g chicken fillet;
• 2 tangerines;
• a bunch of lettuce;
• 1 teaspoon each of mustard, sauce, vegetable oil;
• some Chinese cabbage.

Chicken fillet should be boiled or steamed without adding oil. When ready, place on dishes to cool.

Chop the Chinese cabbage and pour into a salad container. Cut the finished chicken fillet into cubes and also place in a salad bowl. Next, take the tangerine into slices. Finely tear the salad with your hands. Pour everything into a salad container. Add mustard, sauce, oil and mix thoroughly. What else can you cook for dinner that is low in calories?

Sea salad

For one serving you will need:

• 0.5 cans of seaweed;
• 100 g shrimp;
• 200 g cherry tomatoes;
• 1 teaspoon each of soy sauce, sesame oil;

You need to chop the seaweed as finely as possible. Peel and chop the shrimp. Cut the tomatoes into halves. Place everything in a salad bowl, add sauce, oil and mix thoroughly.

Recipes for cottage cheese dinners for weight loss

For cottage cheese lovers, this low-calorie dinner for weight loss is perfect. The recipes are simple and very tasty.

Light cottage cheese dinner

You will need:

• 150 g cottage cheese;
• 1 tablespoon of kefir;
• 1 baked apple.

You need to take a container, place all the products in it, puree it with a blender, add cinnamon to taste. Place in a salad bowl. Please note - no sugar or honey is added. Instead of an apple, you can take a pear or peach.

Cottage cheese casserole

You will need:

• 200 g low-fat cottage cheese;
• 1 egg;
• 1 spoon of flour;
• 50 g berries;
• 1% yogurt for sauce.

Place cottage cheese, egg in a container and mix thoroughly, add a spoonful of flour, berries, mix. Place in a baking dish and bake in the oven until golden brown. Can be cooked in a slow cooker. Place the finished casserole on a plate.

Prepare the sauce. Using a blender, beat the yogurt with the berries. Next, pour the resulting product over the finished casserole.

Healthy sleep is the key to health and weight loss

To lose weight, it is not enough to go on diets and follow nutritional rules; healthy sleep also has a positive effect on metabolism.

When you don’t get enough sleep, the body’s production of the hormone leptin decreases, and the level of the hormone ghrelin, which is responsible for appetite, increases. That is, with a lack of sleep, a feeling of hunger appears, and the feeling of fullness is inhibited. As a result, there is a need to have a snack or a good meal.

Conclusion: it is important not to eat a lot of fatty foods at night; the body should rest at night and not digest heavy food. Go to bed on time, and the morning will be joyful, full of energy and good mood.

Breakfast should be hearty, you can have both first and second meals for lunch, and dinner should be light. Before going to bed, you should not put too much stress on your stomach. What is the best thing to cook for dinner, what will be healthier for the body?

Rules for a healthy dinner

How to properly prepare an evening meal? It is necessary to give preference to protein foods and vegetables. It is best if you cook fish with salad or cottage cheese casserole with fruit. An omelette with vegetables works well. That is, the dishes should be light, but satisfying.

There are also rules that will help you prepare a healthy dinner:
the portion should be small - 200-300 g;
the calorie content of dinner should be approximately 300-400 kcal;
there should be twice as much vegetables and herbs as protein products;
food must be boiled, stewed or baked;
you need to eat no later than four hours before bedtime;
if you really want to eat, you can drink a glass of kefir an hour before bed, but this is already the second dinner, it should be very light.

What can you use to prepare dinner? Here are the main permitted products:
seafood - scallops, shrimp, mussels, squid, crabs;
eggs – you can cook them soft-boiled or make an omelet;
lean meat - rabbit, chicken, beef;
vegetables - cabbage, cucumbers, sorrel, celery, tomatoes, leeks, radishes, zucchini, pumpkin, bell peppers, carrots, beets, corn, eggplants;
fermented milk products with a low fat content - kefir, cottage cheese, fermented baked milk, yogurt;
fish - pike perch, carp, perch, pike, blue whiting, crucian carp, cod, trout;
whole wheat bread;
fruits and berries, except grapes and bananas;
warm low-fat milk.

Prohibited products:
mayonnaise;
porridge, except buckwheat;
potato;
legumes;
pasta;
sweets;
white baked goods.

The purpose of dinner is to supply the body with building material, that is, protein, for tissue repair. Therefore, you can eat protein, but it must be easily digestible, which is why you cannot eat fatty meats or high-calorie foods. We spend little energy during sleep, so complex carbohydrates (porridge, baked goods) should not be consumed in the evening. That is, fried potatoes with a fatty chop and mayonnaise are an example of how not to eat in the evening. But a piece of boiled or stewed chicken with a salad of fresh vegetables is perfect for an evening meal.

Dinner for weight loss

If you want to lose weight, you can't skip dinner. After all, the body will decide that it is necessary to store fat in reserve in case of hunger. As a result, after some time, instead of losing weight, extra pounds will be added.

To lose weight, you should choose the following products: any cabbage, apples, low-fat cottage cheese, kefir, yogurt, eggs (boiled or scrambled eggs), seaweed, and low-fat fish in small quantities. You can stew vegetables, cook an omelet with vegetables or herbs, boil a piece of fish and prepare a salad of fresh vegetables, cook a light vegetable soup. Or you can just drink a glass of kefir or fermented baked milk if you don’t really feel like eating.

It is useful to add spices and herbs to dinner dishes, which speed up metabolism. These are hot pepper, ginger, coriander, garlic, mustard, horseradish, cinnamon. For example, you can add cinnamon to kefir, and ginger to salad dressing.

If you want to eat something sweet in the evening, you can drink herbal tea with a spoon of honey. Mint, chamomile, linden, lemon balm are suitable. If you don't like herbal tea, you can simply brew green tea or try the original apple tea with cinnamon and orange.

Simple recipes for dinner

Here are some easy and healthy recipes for an evening meal.

Hot salad with zucchini
Finely chop three fresh cucumbers and a bunch of greens (cilantro, parsley), cut 200 g of olives in half. Cut two fresh small zucchini into medium cubes. Simmer 200 g of green beans in a frying pan with the addition of , then add the zucchini and simmer for another five minutes. Place hot vegetables in a salad bowl, add other ingredients and sprinkle with almonds.

Omelette
Beat two eggs. Chop a small onion, bell pepper, and finely chop the tomato. Place the onion in a frying pan, fry, then add the rest of the vegetables, simmer for a few minutes, pour in beaten eggs, salt and sprinkle with any spices. Cook over low heat, covered with a lid. Sprinkle with herbs before serving.

Fish with lemon
Cut the fish fillet into portions, add salt and pepper. Place on a baking sheet and place a few lemon slices next to it. Cook in the oven for about 15 minutes. Serve with basil and tomato salad.

Curd dessert
Mix 150 g of low-fat cottage cheese with any berries (strawberries, raspberries, blueberries, blueberries). Drizzle a teaspoon of liquid light honey on top.

So, for dinner you need to prepare light but satisfying dishes. Don't forget that you shouldn't eat right before bed. Then your health will be good and your figure will be slim.