Something light for dinner. Zucchini with yoghurt-mushroom sauce: step by step cooking

Before you start compiling evening menu, calculate how many calories your family can eat before bed. On average, this is 20% of daily ration. Moreover, a woman needs 1500-2000 kcal per day, which means that she can afford 300-400 kcal for dinner. A man needs 2500-3000 kcal, respectively, his evening meal should contain 500-600 kcal. Children spend even more energy per day, so their dinner cannot be lighter than 580 kcal. Just don't be scared - this does not mean at all that you will have to cook individual dishes for each family member. It's just that someone will have a larger portion, someone will have a smaller one. The main thing is to exclude from the menu all flour, semi-finished products, smoked meats and mayonnaise. However, everyone is familiar with these enemies of the figure, and not many people know how fat the cottage cheese should be, what vegetables and fruits should be discarded, and whether it is possible to eat meat in the evening.

Without potatoes

What associations arise with the phrase " low calorie foods"? Of course, vegetables and fruits. These are indeed one of the lightest representatives of the grocery basket, but among them there are insidious "accumulators" of fats. For example, potatoes. The fact is that this tuber, beloved by the inhabitants of our country, contains fast carbohydrates, which instantly affect the waist. If you decide to pamper your family with fried potatoes, then from 100 g of the dish everyone will receive 163 kcal. And that's not to mention deep fat. Such a dish will immediately give 270 kcal. Peas, garlic, sorrel and horseradish are next on the list of not the easiest vegetables. True, it is simply impossible to eat more than 100 grams of these green representatives. The rest of the vegetables: cabbage, carrots, eggplant, tomatoes, peppers and zucchini - green light. The main thing is to cook them correctly. Keep in mind that the more you put butter, sour cream or mayonnaise, the more calories you make your dish. For example, just chopped cucumbers (100 g) and tomatoes (100 g) provide 38 kcal. As soon as they are seasoned with mayonnaise, the energy value increases to 140 kcal. You don't even need to fry the vegetables. Perfect for them heat treatment- stewing, steaming and boiling.

No bananas

Dinners in the summer are simply impossible to imagine without fruits and berries. First, it's delicious. Second, it's helpful. But so that they remain exclusively a source of vitamins and microelements, and do not become the cause extra pounds, some of them will have to be abandoned in the evening. First of all, bananas should be set aside until morning. Only 200 grams of this fruit provide 90 kcal, the same amount we get from mashed potatoes with milk (100 g). Also, do not abuse grapes in the evening: in addition to the fact that it can lead to bloating, these berries are not the lowest calorie (64 kcal). Be careful with peaches (especially canned ones), cherries, kiwis and cherries. If you are a lover of grapefruits, strawberries, cranberries and currants, you are in luck. You can eat these fruits and berries with almost no restrictions - they have very few calories. True, this is taking into account the fact that you will not add sugar. He raises energy value almost twice. Also don't replace fresh fruits for canned and jam. Any processing bears extra calories. Compare: in 200 g fresh apples only 66 kcal, if baked with sugar, it turns out 120 kcal, in jam - 266, and in apple pie even more - 330 kcal.

Without dietary curd

The next in the ranking of healthy and easy food are fermented milk products, namely cottage cheese and yogurt. The latter is especially respected by young ladies who are losing weight, who completely switch to it. In principle, yogurt can restore harmony, but it must be correct. Only the label will help to understand the abundance of yogurt. In no case do not take yogurt-creams, bio-gurts, yogurts and so on. They are a pathetic parody of real product, which is proudly referred to simply as "yogurt". This rule does not apply only to products with the prefixes "bio" and "prebio". Similar Products- real yogurts, but they additionally contain useful live microorganisms.

With cottage cheese, things are even more complicated. It would seem that you want a light dinner - go to the shelf with low-fat sour-milk products, and success in parting with extra pounds is guaranteed. Actually in Lately nutritionists are increasingly leaning towards cottage cheese with normal fat content. The fact is that recently a substance called “CLA” was discovered in this product. According to scientists, it is it that prevents the deposition of fat in the body. And the most interesting thing is that the higher the percentage of fat in cottage cheese, the more CLA it contains. By the way, with a 9% product you will eat 155 kcal, with an 18% product - 229 kcal. Ideally, cottage cheese should be eaten “clean”, but almost no one does this. To make the dish really tasty and healthy, do not put jam or marmalade in it. They are sources of "bad" sugar, which is sure to settle on the thighs. It is better to put some berries in the cottage cheese: 2 tbsp. spoons of raspberries, 1 tbsp. a spoonful of currants and 1 tbsp. a spoonful of blueberries - this will add only 15 kcal to the cottage cheese. Women should not give up fermented milk products at all, because they are champions in calcium content. And this is not only healthy hair and nails, but also the absence of cellulite. The fact is that calcium limits the accumulation of fats, which means it fights with unpleasant bumps.

Without a liver

If you think that dinner and meat are incompatible things, then you are deeply mistaken. You should refuse only fatty pork, a piece of which will give you 491 kcal, and lamb (209 kcal). In the evening, you can afford chicken white meat containing healthy protein, veal or beef. Ideally, they should be boiled or grilled - so they do not lose their useful qualities and won't get extra calories. As for offal (liver, kidneys, heart, ventricles), then you should be more careful with them. Despite the fact that they have few calories, they can greatly harm the body. After all, in animals, as in humans, all toxins are deposited in the kidneys and liver. So if the cattle were fed poor quality products or antibiotics, do not expect anything good from dishes from such offal. There are no restrictions on seafood. Cook shrimp, squid, octopus and mussels. And don't be afraid oily fish. It contains omega-3 polyunsaturated fats that promote weight loss. By latest research, if introduced into the diet of a person sitting on low calorie diet, salmon, tuna, halibut, he will lose half a kilo excess weight in a day.

Avoid in the evening:

• cookies "Cracker" (416 kcal)
• waffle cake(539 kcal)
• walnuts(646 kcal)
• raw smoked sausage(514 kcal)
• halva (510 kcal)
• seeds (580 kcal)
• toffee (430 kcal)

Menu for the week

Dinner Stars

Healthy lifestyle... How much meaning in this phrase? Is there a fine line that can help distinguish between a person with a fanatically heightened desire to always be young and healthy, and someone who simply does not want to harm himself by enjoying life? Of course, alcohol, smoking, a sedentary lifestyle, an irrationally scheduled daily schedule and bad food will very quickly turn even a hero into a sick person, so each of us should try to minimize negative factors. Healthy nutrition is one of the highest priority goals for everyone who strives for a full and long life. In today's article, we will try to reveal not the entire nutrition system as a whole, but only one part of it. We will find out what the right dinner is and whether it is possible to combine the points of view of nutritionists and lovers of various sweets together, to find the treasured golden line between healthy and tasty.

Pledge of health and longevity

For starters, a bit of topical reality. Few contemporaries can boast of a regular working day, the ability to work until five o'clock in the evening and the absence of obstacles on the way home, such as a supermarket, meeting with friends, solving personal issues and, of course, many kilometers and exhausting traffic jams. Well, how can you cook and eat the right dinner on time, if the only desire of a person at the end of the day is to lie on the couch and rest. Salad and steamed dishes, you say? No, haven't heard of that. Microwaved pizza and Chinese food from the delivery service - that's what we indulge in at bedtime.

As a result, we get fatty unbalanced food, too many calories, heaviness in the stomach, problems with the gastrointestinal tract, blood sugar and cholesterol. This whole bouquet results in symptoms that are quite typical for any city dweller: frequent headache, nausea, insomnia, bowel problems, obesity and general unhealthy well-being. What to do in this case, what to eat for dinner with proper nutrition?

Good night

During the day, each person needs to do a lot of activities: someone goes to work, someone studies, and someone messes around at home. Some, after completing the “obligatory program”, can come to their cozy nest and calmly indulge in doing nothing, while others only dream of it in a sweet dream. Hobbies, children, household chores - how many times does a person have activities that have to spend their priceless kilocalories? That is why for each of us there is no single principle that would describe what a healthier diet is in general and the right dinner in particular.

To be cheerful and fresh in the morning, it is important to get a good night's sleep, and before that, eat normally in the evening. Nutritionists, bloggers specializing in healthy way life, and simply all those who ate the dog in this matter, claim that evening reception food must be required. It may consist of different dishes, the main thing is that they are light, not very high-calorie and easily digestible. So, with proper nutrition?

fish, seafood or dietary meat;

vegetables, but for those types that contain a lot of carbohydrates, it is better to say “no” (potatoes, carrots, beets);

dairy products.

According to the rules, for a person who does not comply the strictest diet and is not a professional athlete, at dinner you need to consume about 300 kcal (250 for men and 350 for women). Two-thirds of what is on the plate are vegetables, and not only those that have been cooked, but also fresh. The rest is proteins in the form of poultry, rabbit, veal or fish. Mushrooms, as an alternative to animal proteins, are a perfectly acceptable option.

Dinner 18+

For those who still have the strength after the workday, and the soul wants a holiday and love, you need to especially carefully consider your right dinner. There will always be disputes about a variety of products that increase sexual desire in men and women, but ingredients that have been unequivocally tested for centuries and many passionate pairs that will decorate any recipe exist and are not subject to doubt.

The basis of a romantic dinner should be the same protein, but to achieve the desired effect, it must be generously seasoned with spicy exotic herbs that will excite hot feelings in partners. Fresh vegetables (for example, a salad of tomatoes, cucumbers, celery) along with a variety of herbs (cilantro, parsley, parsnips or basil) and soft varieties cheese is the most correct dinner. Recipes should be as simple as possible, food is best cooked on the grill or baked in the oven. Having tasted such yummy, a man cannot but thank his beloved for cooking masterpiece pleasant evening and night.

We eat with children

Children's dinner is a little different from the adult. Toddlers spend much more energy during the day, they grow up, experiencing tremendous stress at school, various circles and sections. This does not mean that they can be fed fast food, but moms should try to make dinner nutritious and varied.

Delicious fresh or boiled vegetables with meat, casserole or pudding - great options tasty and healthy dinner For little gourmet. In addition to being useful and meeting the needs child's body, to prepare such dishes simply and quickly.

Dinner: right or healthy?

The trend towards obesity and short life expectancy is something doctors around the world have to deal with on a daily basis. Naturally, each specialist adheres to his own methods and ways of dealing with overweight and improvement of the human body in need of a diet. Some of them go to extremes, and in pursuit of a quick result of their clients, they “break” the already shaky metabolism, turning people into their eternal patients.

Specialized publications are full of diets and works of pseudoscientists who guarantee quick loss weight and normalization of digestion by strange and dubious methods. But you need to understand that the normal functioning of the body involves the use of not only proteins or carbohydrates by a person, but also fats, vitamins, and minerals. It is possible to exclude any component from the diet, but only for a short period, because single-component diets or have nothing to do with rational and varied diets. The right dinner for weight loss is not a bowl of empty buckwheat or a glass of fat-free kefir, but normal dish with a balanced composition, including different groups of ingredients.

Mouth shut

Another myth that forces you to lock not so much your mouth as the refrigerator, and with it all kitchen cabinets, is the rule that prohibits eating after six. Desperate slimmers interpret it so literally that some of them gorge themselves fifteen minutes before six in the evening fried potatoes and chicken baked in mayonnaise, and for dessert they can slap half Prague cake. The sad result is growing kilograms on the arrow of the scales and expanding buttocks and waist.

Recent studies have shown that you can eat a field of six, the main thing here is to build on the time when you go to bed. You need to subtract 2-3 hours from the “H” hour, and for the coming sleep you can generally afford to drink a glass of kefir or yogurt with berries, germinated cereals or delicious herbal tea with honey. It will be a great alternative to dessert or sweet rolls, which are better to postpone until better times, that is, until the morning.

It's delicious to eat

So, we have a certain task before us: we eat right (dinner). The recipes that make up the menu for the week are summarized briefly, but they will give you an understanding of the essence of cooking and the right direction.

classic vegetable stew. To prepare it, you need a list of products that is quite budgetary and accessible at any time of the year (potatoes, cabbage, carrots, onions, zucchini, cauliflower, green pea). For seasoning sauce, low-fat sour cream, favorite herbs and spices are suitable, tomato sauce or juice. Cooking the dish is simple to disgrace: peel the washed vegetables, chop into cubes or straws and simmer until cooked, sour cream sauce and it is better to add greens at the end, 10 minutes before serving.

spicy chicken fillet with rice. Culinary experts advise preparing this dish in advance, or rather, cook the meat by pickling it in orange juice, curry and salt in the morning, and boil the rice in the evening and fry it on big fire chicken. Just don't use too much vegetable oil - excess fat we don't need anything.

Fish. Here, the scope for imagination is simply limitless, this product can be baked in the oven (for this it is better to take fatter varieties) or cook cutlets from it, which are served with boiled or baked potatoes. fish cakes it is better to cook from fillet, which is passed through a meat grinder, with bread and onions soaked in milk. In the mass you need to add pre-fried grated carrots, egg, salt and pepper. Cutlets are fried over medium heat on both sides (approximately 5-7 minutes).

Vain efforts

No matter how much we try to rationalize dinner, but healthy eating presupposes a certain system, which includes not only proper meals and dinners, but also breakfasts, as well as All harmful and synthetic goodies should be excluded from the diet, replacing them with dried fruits, nuts, cereal bars. Breakfast should be the largest number of calories, fats and carbohydrates eaten during the day, so they will give strength for productive work and will not be deposited in the form of fat reserves on the tummy, hips and waist.

The article discusses the rules of a healthy dinner, quick recipes low-calorie meals for dinner and advice from nutritionists.

A well-known saying calls for dinner to always give to the enemy. Is this true? Nutritionists say that this statement is fundamentally wrong. Let's figure out what a healthy and healthy dinner. In fear of eating extra calories, many prefer to go to bed on an empty stomach.

But do not forget that food is not only calories, but also necessary for us to live. nutrients, trace elements, vitamins, which must be uniformly and in enough used to keep the body working properly.

An interesting point: when hungry, the next day the body will require more food to make up for the lost food, and here lies the danger of overeating.

Physiological processes that require calories do not stop after 6 p.m., so dinner is a must. Nutritionists recommend having dinner no later than 3-4 hours before bedtime, and a couple of hours before bedtime you can have a very light snack so as not to go to bed completely hungry. The food must be completely digested.

A good quick dinner. low calorie recipes

A proper dinner involves eating foods rich in vitamins, protein, fiber, low in fat and simple carbohydrates.

Best food for dinner:

• lean fish
• white chicken meat
• fresh vegetables
• low fat cottage cheese
• soft cheese (Adyghe or mozzarella)
• dairy products

An excellent snack before bed will be unsweetened fruits, natural yogurt, smoothies (freshly prepared smoothies from vegetables and fruits), lean cottage cheese.

• From vegetables for dinner is best to choose seasonal vegetables. All types of cabbage are good, any salad, broccoli, celery, tomatoes, Bell pepper, zucchini, cucumbers, zucchini, pumpkin, avocado
• Ideal when half of the vegetables for dinner in the form of steamed dishes are baked in the oven or on the grill, and the other part is eaten raw
• The amount of fat should be as limited as possible, it is best to cook using vegetable oils or do without them at all
• You can quickly and easily cook an omelette with vegetables or cheese, a couple of soft-boiled eggs with fresh vegetables, a piece of boiled chicken breast with stewed vegetables, quick vegetable stew, cottage cheese dessert

Omelet with vegetables

An omelette is more useful to bake in the oven, but you can also cook it in a pan.

To prepare one serving, take

• 2 eggs
• 1 tomato
• 1 onion
• bell pepper
• chopped greens

Cut the washed vegetables into cubes, fry lightly on vegetable oil, simmer for 10 minutes under the lid, then pour eggs beaten with salt and small fire keep covered for 3-4 minutes. Ready meal sprinkle with herbs.

Curd dessert

The dish can be prepared from

• 150 g low fat cottage cheese
• 1 spoon natural honey
• 100 g of any berries (frozen can be used in winter)

Smoothies are the fastest and most healthy dinner.
There are many options for preparing this dish. The main rule is to drink immediately after preparation.

Green smoothie

• banana
• avocado
• orange
• a bunch of spinach (or parsley, or mint)
• juice squeezed from half a lemon
• 150 ml water

Cut everything into cubes, beat with a blender.

fruit and vegetable

• cucumber
• stalk of celery
• small beets
• 2 -3 apples
• piece of ginger root (1 cm)

This smoothie is made with a juicer.

Citrus

• half of any citrus (to taste)
• a dozen strawberries
• banana
• juice from half a lemon
• 1 teaspoon flaxseed

Whisk fruits in a blender, add crushed seeds.

You can also prepare for the evening milkshake from goat milk with banana and dates.

Quick cottage cheese casserole for dinner

Low-calorie casserole is prepared without semolina or flour.

You will need products:

• half a kilo low-fat cottage cheese
• 2 eggs
• 1 st. l. sugar or its substitute
• dried fruits (a few pieces of dried apricots, a handful of raisins or prunes)
• instead of dried fruits, you can use pieces of any hard fruit

Cooking:

1. Rub the yolks with cottage cheese, combine with dried fruits, mix
2. Whisk egg whites with sugar
3. Add egg whites to cottage cheese, mix gently
4. Pour into a greased form
5. Cook in an oven preheated to 190-200 degrees for 25-30 minutes

Can be cooked just as fast cottage cheese casserole with apples and oatmeal ground into flour.

Baked low calorie chicken breast

A great option for a delicious low-calorie dinner is baked chicken breast.

Cooking:

• salt the chicken breast
• dip in whipped egg white
• bake in the oven for 25-30 minutes at 180 degrees.

Baked or boiled vegetables are perfect for a side dish: broccoli, pumpkin, carrots, a baked apple or a salad of fresh vegetables.

light salad recipes for dinner

The best option for this dish is a fresh salad. raw vegetables if it is used as an accompaniment to the main course. If the salad is supposed to be the main course for dinner, you can use the following recipes.

Protein salad

You will need:

• 1 boiled egg
• 25 g soft cheese
• 2 tbsp. l. low-fat cottage cheese or 80 g natural yogurt
• 50 g iceberg lettuce

Grate the egg, mix all the ingredients, season with soy sauce (0.5 tbsp.)

Salad Quail

For one serving you will need products:

• 100 g boiled chicken breast
• 1 fresh cucumber
• 1-2 quail eggs
• 0.5 green apple
• any lettuce leaves

Cut meat and cucumber into strips, eggs and apple into cubes, lettuce leaves tear big. Mix all the ingredients, salt, season with a spoonful of olive oil.

Warm salad with seafood

Products for cooking:

• 300 g of any seafood
• 1 onion
• garlic clove
• stalk of celery
• 1 sweet pepper

Frozen seafood quickly fry on vegetable fat(3 min), add minced garlic. Lightly fry the onion as well. Finely chop the celery and pepper. Mix everything, salt, add any spices to taste.

Quick and tasty vegetable dinner

Vegetable stew is fast, tasty and healthy.

You will need:

• quarter head of cabbage
• 1 small eggplant
• 1 bulb
• 100 g suluguni
• seasonings

Cut the peeled eggplant, pour cold salted water for 10-15 minutes to remove the bitterness. Fry the onion in a frying pan, add finely chopped cabbage to it, then the eggplant. Simmer over low heat for about 20 minutes. 5 minutes before readiness, add chopped suluguni. Ragout can be served as a side dish or as a main dish.

You can cook another option.

Vegetable ragout with champignons and tofu

You will need:

• 120 g tofu
• small carrot
• bulb
• 2-3 champignons
• parsley

Chop the ingredients, simmer olive oil mixed with soy sauce (1 tsp each)

As an option vegetable dinner you can cook carrots or cabbage cutlets for a couple.

Cabbage cutlets (serves 4)

Products:

• 0.5 kg cauliflower or white cabbage
• 1 egg
• 2 tbsp decoys
• breadcrumbs

Finely chop the cabbage, salt, stew in a pan, adding the required amount of water. IN cooked cabbage add semolina, mix thoroughly, cool. Add the egg to the cooled mass, mix. From finished minced cabbage form small cutlets, roll in breadcrumbs. Cook in a double boiler for 15 minutes.

Quick and healthy soup for dinner

Best soup for dinner vegetable puree soup.

You will need:

• small head of cauliflower
• small young squash
• 2 tomatoes
• 1 onion
• herbs (basil, parsley or cilantro)

1. Boil the cabbage disassembled into inflorescences and diced zucchini (until softened)
2. Fry the chopped onion in olive oil, add chopped tomatoes to it (without skin), simmer
3. boiled and vegetable stew puree with a blender, sprinkle with chopped herbs in a plate, add a little lemon juice for spiciness

No less useful low calorie tomato soup with seafood.

To prepare it, take:

• 150g seafood mix (or shrimp)
• 350 ml tomato juice
• 1 tomato
• 1 bulb
• 1 sweet pepper
• 2 cloves of garlic
• lemon juice (1 tsp)
• basil, coriander, paprika

Cooking:

1. Put the thawed seafood to boil over medium heat.
2. Add the chopped onion and garlic to the pan, sautéed in olive oil.
3. Then brown the chopped tomato and pepper in a pan, add to the soup. Salt, pepper
4. When the vegetables and seafood are ready, pour into the soup tomato juice, add spices, bring to a boil
5. On low heat, sweat for another 5-7 minutes, pour in the lemon juice
6. Sprinkle with herbs when serving.

Low calorie fish stew for dinner

For dinner, it is best to cook low-fat sea fish, rich in protein, vitamins, trace elements and polyunsaturated fatty acids that are useful for humans.

The easiest fish recipe for dinner - stewed hake with vegetables.

You will need:

• 500 g hake fillet (you can take pollock)
• 1 carrot
• 1 bulb
• 1/2 small cabbage
• a spoonful of vegetable oil

In oil in a cauldron, quickly sauté vegetables (onions, carrots, then cabbage). Add stripes fish fillet, fill with water or vegetable broth, simmer for 30 minutes over low heat.

You can also cook ice fish with the addition of champignon mushrooms.

Stew onions, carrots in a saucepan for 20 minutes, put pieces of fish sprinkled with salt on a vegetable pillow, put fried mushrooms on top and simmer under a lid for 30 minutes until tender.

Very helpful macrorus fish: it contains very little fat, but is rich in proteins, digested very quickly. This fish can be cooked in a double boiler for vegetable pillow(carrots, onions, zucchini). Cooking time - 20 minutes.

What foods should not be eaten for dinner?

IN evening time performance digestive system is significantly reduced digestive organs operate more slowly, so the load on them should be minimal.

• Carbohydrate foods - bread, sweet fruits, pasta, sugar, pastries - this should be completely excluded
• Complex carbohydrates in the form of cereals and potato dishes are also not recommended.
• Fried foods, especially fried meat, are difficult to digest and digest in the evening, so they should be discarded.
• The combination of meat and flour is highly undesirable - dumplings, dumplings, belyashi, pies
• Foods that cause fermentation processes should be limited in the evening diet: legumes, black bread, cabbage, milk
• All delicacies, smoked meats, bacon, nuts, fatty sauces, butter, sweet drinks, any semi-finished products

The main rules of a rational dinner:

1. Never go to bed hungry, it will not bring benefits, only harm
2. Eat dinner no later than 3 hours before bedtime
3. Dinner is preferable combined: proteins with complex carbohydrates in the form of vegetables
4. Always have seasonal fresh or frozen vegetables in your kitchen, as well as cottage cheese, fish, and lean meats. Even if you are limited in time, you can quickly prepare a light and tasty meal from these products. healthy dish for dinner

Nutritionist Natalya Samoylenko advises: “If your blood glucose level has dropped and you really want sweets, put chocolate and bananas aside. Better drink a cup herbal tea with honey or eat a light curd dessert with berries.

Nutritionist Ekaterina Belova shares useful advice: “It happens that you have to dine in a restaurant, I always opt for vegetable dishes, I eat them of course without bread. If alcohol is offered and there is no way to refuse, then I choose dry wine. And in strong alcohol I ask you to add ice cubes and then constantly add them to the glass.

Video: Proper dinner

A balanced diet for the whole day will provide the body with all the necessary elements, and in the evening you can afford to eat something that is not only tasty, but also right, including for weight loss.

Dinner is not recommended. The body needs energy to maintain its vital activity (the work of all organs). He gets it from food. You will be lethargic and incapacitated in the morning if you don't eat. Calculate the evening diet so that the feeling of hunger does not disturb you. To do this, you need to know the amount of time spent on the processing of carbohydrates, proteins and fats. This determines how long they will remain in the digestive block.

It takes 6 hours to digest protein in the stomach. During all this time you will be full. Carbohydrates break down quickly, especially those that are easily digestible. Fats in the evening diet use only vegetable or fish (preferably oily).

Easy dinner for weight loss and its recipes

Compose your correct, and most importantly healthy diet per day, divide it into 4 parts and plan the last meal 3 or 2 hours before bedtime. At the same time, consider your daily rhythm of life and functional features. individual bodies that take part in the digestive process.

The liver, kidneys and pancreas reduce their function after 4 p.m. Do not give these organs large nutritional loads by taking carbohydrates and fats at dinner. Inadequate splitting of them, in this period of time, will lead to deposits on the waist and sides, add weight to you, which is not desirable in the process of losing weight. When compiling a diet for the day, stick to required amount calories recommended for women and men, given their age category and lifestyle.

For weight loss, their total number for working men is from 2 thousand to 2200, women - from 1500 to 1800. For dinner, plan no more than 20% of the total diet. By observing the correct interval between all meals - 4 hours, you will not feel hunger in the evenings. Using different recipes, include in your menu a large portion of fresh vegetable salad and 200 grams of a protein product.

Basic Rules

Achieving quick weight loss results is difficult and wrong. The process must go gradually. For the first three days, with the exclusion of salt, you can lose up to 3 kilograms. In the subsequent period, without harm to health, reduce weight by 400-500 grams. With an increase in this indicator, health problems associated with endocrine system. An early weight loss dinner, taking into account the appointment of a nutritionist and recipes for its preparation, can be the starting point for the whole process.

Observing a 12-hour break between the last and first meals, you can easily lose weight.

• Drink a glass of water 20 minutes before dinner.
• Do not drink coffee for an hour before and after meals (coffee affects the adrenal glands, which prevents the full process of digestion).
• The duration of the meal is 40 minutes.
• Eliminate salt completely from your diet. Replace it with a variety of seasonings that enhance taste buds and aid in digestion.
• Chew thoroughly (the initial stage of the digestive process occurs when food is combined with the secretion of saliva, while the neutralization of consumer products).
• Use recipes for weight loss in your dinner diet.
• Serving of the main course 300 grams (meat, egg, fish, cheese or cottage cheese).
• 100 - garnish from legumes or steamed vegetables.
• Combine the main course and salad (it should be eaten before you start the meal). Such food is simply necessary for weight loss.
• Dinner in front of the TV, reading a book or sitting at the computer is not recommended.
• Eliminate carbohydrates completely, including bread and fruits (fruits contain acids that irritate reflex receptors, provoking an increase in appetite).
• Desire to eat within two hours before bed after eating, compensate green tea or water (you can drink without restriction).
• For weight loss, use recipes with a protein product for dinner.
• Do not use animal fat for cooking.

The right dinner for weight loss and recipes for its preparation

Make a weight loss menu for a week, which should include protein product and stick with it. This will allow you to prepare food in advance and not feel discomfort from their absence at the time of cooking. In your diet, we recommend using recipes that include products such as chicken or turkey breast, meat lean beef or lamb, fatty fish (the more fat in it, the faster your internal will be spent on its processing), cottage cheese, cheese, egg or mushrooms. Steam them, bake them in the oven, or boil them.

Use different names products for weight loss and recipes for their preparation, alternating them during the week. Pork was not included in the proposed list, as it has a lot of hidden fat. Using chicken or turkey meat, peel it from the skin (it has a lot of subcutaneous fat). Before starting a meal, eat a large serving of fresh vegetable salad, creating a base to start the digestive process. For refueling greens, we advise you to follow following tips right combination with weight loss products:

• For meat, chicken and turkey - low-fat sour cream, kefir or yogurt.
• For mushrooms and fish - vegetable oil with lemon juice.

To make dinner healthy and promote weight loss, use the following recipes:

Marinated veal

Cut off a layer of meat 2 centimeters thick. The cut must be perpendicular to the direction of its fibers. Beat one side of the meat with a hammer. Rub the workpiece on both sides with vegetable oil, sprinkle with black or red pepper and leave to marinate for 30 minutes (the time for marinating meat can be increased if the product is stored in the refrigerator). Do not salt before cooking to preserve the juice of the product. Perform further heat treatment at your discretion.

Use a double boiler, grill or foil for this. The vegetable oil will loosen the binding of the meat fibers, which will greatly speed up the cooking time. Precisely this method of preparation, but without the additional hammering process, will ensure the integrity of the product structure and will require an increase in cooking time. This dish is perfect for dinner.

Fish dishes

The fillet of the product is pre-marinated by rubbing with vegetable oil, soy, dry cilantro and black pepper. Do not salt before cooking. Use fatty cuts or fillets sea ​​fish(the fatter the selected varieties, the more vitamin - fish oil, you get when you use it). The time required for marinating is 30 minutes (time can be increased if the product is kept in the cold). The fish cooks very quickly. If it is a grill, then it is necessary to turn the pieces over, ensuring simultaneous heating from both sides until a light crust appears.

Using a double boiler, you will have dinner in 15-20 minutes from the moment it boils. It will take 20 minutes to bake in foil. If you are not using additional packaging, prepare it on a pallet for meat products. Before serving, drizzle the fish with lemon or orange juice and decorate with greens.

Meatloaf

Recipes suggested by nutritionists may vary, but we recommend the following. Use a layer 1.5 centimeters thick, with a cross section of its fibers. Beat one side of it with a kitchen hammer, rub with vegetable oil, sprinkle with black pepper and any spices that you prefer. Sprinkle the meat with lemon juice or rub with a piece of kiwi. Leave it to marinate in glass or ceramic dishes for three or two hours.

After this time, take it out and put it on a flat surface. From one end, from which you will wrap the roll, place the garlic cloves along the cut. Twist the meat with a tube and tie it with a thread. Roll the roll in black sesame seeds and place in the oven for baking. On the shelf under the meat container, place a tray of water (this will provide regulation temperature regime and keep the meat from drying out. The roll is cooked for 45 minutes over medium heat.

Chicken roll

Various chefs offer various recipes preparation of the roll, but we recommend breast as the main product for its preparation. Open it using the layer-by-layer incision method with a knife. Start from its middle, gradually moving your hand, you will get a flat circle. Tap it with the back of a knife (this way you will separate its ligaments), rub with vegetable oil, sprinkle with black pepper and leave to marinate for 30-60 minutes. After this time, roll the chicken fillet into a roll. Prunes, garlic, a slice of lemon, walnut grains, dried apricots, pineapple or whatever you like are placed in its middle.

Tie the roll with thread and wrap in foil. It is cooked at a temperature of 180 degrees Celsius for 15-20 minutes. Decorate the dish with herbs and serve.

Chicken Satsivi

Boil the breast until tender and drain the broth. Put it in a blender and blend with below listed components. Slice the breast while it is still hot and pour over the prepared warm seasoning mix. When satsivi is infused, it can be eaten.

The number and list of products used is as follows:

• Breast fillet - 500 grams.
• Chicken broth - 300 grams.
• Walnut - 100 grams.
• Red wine - 50 grams.
• Wine vinegar - a teaspoon.
• Suneli hops - 0.5 teaspoon.
• Garlic - 3 cloves.
• Black ground pepper and salt to taste.

Dinner will be useful for weight loss when you supplement it with salads prepared according to the recipes below:

Greek

Combine Iceberg cabbage, olives, grated cheese, cherry tomatoes and cheese, season with low-fat sour cream or yogurt.

Cabbage salad

Chop white cabbage or Korean cabbage (chumchi) into cubes. Grate red carrots on a large shredder. White onion cut into cubes and pass in vegetable oil. Separately, prepare the composition, which you add to a hot frying pan with frying and immediately turn it off.

For seasoning, squeezed garlic, red sweet and bitter peppers, ground cilantro and soy sauce. Sauteed onions, combined with seasoning, are combined with cabbage and carrots. Add lemon juice to the salad and mix everything.

Video: lung recipes dinner for weight loss

Conclusion

If you decide to lose weight, use the recipes and recommendations suggested in the article. With the right and comprehensive approach to this problem, you can easily overcome all difficulties.

What to cook recipes

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Dinner- this is the end of the day, and what it will be - will have an impact on the next day. And so on. For dinner, you can cook just a salad, or you can bake fish, fry meat. Our eating habits change with the seasons. In winter, dinner can be more dense, and in summer, on the contrary, it can be lighter. We have many children and for them family dinner- it's always great. Dinner This is the time when the whole family gets together. What to cook recipes- look, choose, cook.