Do you like to eat in the evening? I do! Dinner is a great meal, because it often takes place in the company of family and friends. Don't think that you should give it up for the sake of slimness. You just need to know a few secrets, which I will share with you now!
The first and most important rule is this: have dinner! Our body spends calories on its own work constantly, even in sleep. It is believed that for better well-being, the bulk of calories should be consumed at breakfast and lunch. But you should not completely give up dinner: just make it lighter.
Why is dinner not scary?
Do you know that “fashionable” diet – not eating after 6:00 PM? Do you know why it works? Because people usually reduce the number of meals from three to two (i.e., they simply skip dinner), and at the same time start consuming fewer calories.
Hence the simple conclusion: we lose weight not because of when we eat, but because we create a calorie deficit, that is, we consume less than we expend!
Our metabolism works in a constant mode, and everything you eat after 6:00 PM will not turn into folds on your sides if you follow a balanced diet and count your BMR (calories, proteins, fats, carbohydrates).
Remember: food is our friend, not our enemy! And, of course, it is a source of pleasure. To be slim and fit, you don't need to spoil your mood by starving yourself in the evenings. It is enough to just have a good dinner!
What should dinner be like?
If the evening is a quiet time for you, choose a light protein meal. This will help satisfy your hunger and avoid the sudden spikes in blood sugar that simple carbohydrates cause.
What about carbohydrates? They are definitely needed if you have a workout or an intense walk planned after dinner. However, even on a quiet evening, a small portion of complex carbohydrates (for example, some buckwheat or quinoa) can be useful. They help produce serotonin, which improves mood and sleep quality. The main thing is to control the amount and choose the right carbohydrates, not sweets.
The time of dinner is very important. I usually eat no later than 8 pm. This is 2-3 hours before going to bed. If you go to bed at midnight, then you can have dinner at 9 pm.
Several healthy dinner options
Here are 7 ways to have a tasty and satisfying evening snack:
Cheese
If you tolerate this product well, and you don't experience bloating or intestinal discomfort, then this is a great option! The slow-acting milk protein, casein, will nourish your muscles while you sleep.
Eat it however you like: with plain yogurt and a handful of berries, for example, or as a casserole. Just no sugar, please!
Choose a quality cheese, paying attention to the fat content. For a light dinner, cheese with a fat content of 5-9% will be optimal. However, the choice is very individual: if you are strictly counting calories, you can choose a less fatty option, the main thing is that it fits into your daily norm.
Greek or drinking yogurt
Another dairy snack that is suitable for everyone who loves and digests milk well. Tasty, nutritious, and easy!
Fish with salad
For me, this is the perfect dinner! Not only is fish easily digestible and rich in protein, it also contains valuable polyunsaturated fatty acids, which most of us lack in our diet. For the salad, choose vegetables rich in fiber: tomatoes, cucumbers, zucchini… And, of course, lots of greens!
Cheese (feta/brynza) + fiber-rich vegetables
Make a salad with a moderate amount of cheese and lots (a lot) of vegetables! This dinner is reminiscent of wonderful Greece…
It's worth remembering that feta and brynza are not diet cheeses, their fat content can be quite high. But a small portion won't harm your figure, but will only add flavor and satiety.
Also keep in mind: you shouldn't choose cheese that is too salty, otherwise you'll see swelling in the mirror in the morning. To reduce the amount of salt, you can pre-soak such cheese in plain water for 30-60 minutes.
Eggs + vegetables
Eggs are a classic! To make dinner as light as possible, you can use only egg whites – they are low-calorie, easily digestible, but at the same time perfectly satiating.
However, don't demonize egg yolks! They are a source of vitamins and healthy fats. Therefore, a dinner of 1-2 whole eggs will be no less useful, and even more satisfying and nutritious.
Tuna in its own juice
If you don't have the time or inclination to cook, feel free to open a can of tuna! A great way to get a good portion of protein. Add greens to keep the fish from going down your throat.
Protein shake
I'm not a big fan of sports nutrition. But since many people find it difficult to get their daily protein intake from regular foods (at least at first), a protein shake can be a convenient and quick addition to their diet.
It is important to remember that whole foods are always a priority, because they contain not only protein, but also a lot of other useful nutrients. But as a quick solution – why not? By the way, the Internet is full of recipes for jelly and casseroles with protein powder. For variety, you can try it!
You ask: what about chicken breast? ))) I intentionally excluded it from the list to show you that a protein dinner can be much more diverse.
Eat a balanced and nutritious diet, don't punish yourself for overeating or skipping workouts. Live in pleasure.
Джерело: ukr.media
