What should a dinner for weight loss consist of?
Surely, you have heard more than once that those who are losing weight can only eat proteins with green vegetables for dinner. Some even claim that carbohydrates supposedly “go into fat” in the evenings. But is this really so?
Let us remind you that we do not gain weight from carbohydrates in the evenings, and certainly not from any specific foods. Extra pounds appear from a calorie surplus in the diet . If you calculate your calorie intake for weight loss and strictly monitor your dietary intake , you will lose weight in any case, regardless of what time of the day you consume carbohydrates. So don't listen to those who advise you to completely eliminate carbohydrates for dinner.
Recently, nutritionists and dietitians are increasingly advising clients to distribute carbohydrates evenly throughout the day. At the same time, it is important that each meal is balanced according to nutritional requirements. This will keep you full all day. Don't forget that carbohydrates are , first of all, a source of energy . If you are most active during the day, and in the evenings you just relax on the couch watching TV, then, of course, it makes more sense to consume the lion’s share of carbohydrates in the morning and afternoon. However, for many modern women, activity increasingly occurs in the second half of the day: finishing a difficult report at work, picking up child from kindergarten, go to the store, clean the house, work out at the gym . When you have a huge list of things to do in the evenings, you won’t be satisfied with just chicken breast and cucumber!
So forget about the ban on eating carbohydrates in the evening. There will definitely be no harm from them, if, of course, you fit into your daily calorie intake, do not overeat at night and eat 3-4 hours before bedtime.
So don't be surprised when you see carbohydrates in our dinners. However, we have also selected interesting recipes for lovers of protein dinners.
How to choose a side dish when losing weight and eating right
In the minds of many, the only side dishes are the usual potatoes, buckwheat, rice and pasta. But this is not entirely true, because the dish is also prepared from vegetables and legumes. A sufficient portion of the side dish will saturate the body with useful substances. Eating moderate portions of cereals, vegetables or legumes prevents a strong feeling of hunger while on a diet.
If a person is losing weight, he must prepare main courses according to dietary recipes.
Basic rules for use and preparation at home:
- Do not lightly cook cereals and vegetables. Products prepared in this way retain a maximum of nutrients, including slow carbohydrates. Their consumption allows you to maintain a feeling of fullness for a long time and maintain normal blood glucose levels.
- The volume of food eaten should not exceed 300 grams. If you eat more, it will stretch the stomach walls.
- Do not combine proteins of plant and animal origin. This will slow down the process of digesting food and contribute to the gain of extra pounds.
- Do not fry foods that you plan to use as hot dishes. This will make them more caloric.
- Do not eat industrially produced fatty sauces with side dishes.
What side dishes are there for those losing weight:
| View | Peculiarities | Preparation |
| Vegetable | Give preference to fruits enriched with fiber. These are tomatoes, zucchini, pumpkin, eggplant. Green vegetables have health benefits: cabbage, spinach, onions. | When preparing vegetable side dishes, try to use a minimal amount of vegetable oil. Fruits quickly absorb excess fat, becoming more nutritious. |
| Cereals | It is better to choose cereals with a low glycemic index. This is buckwheat, couscous, oatmeal, pearl barley, mung bean. You can also choose rice, but it is preferable to eat it in the first half of the day. When following a diet, try not to include semolina in your diet. | Cook cereals in water using a stove or slow cooker. It is not advisable to fry the dish in sunflower oil. To make the taste of the side dish more attractive, you can add spices and herbs. |
| Legumes | Lentils, beans, corn and peas are great for making side dishes. These products contain large amounts of plant protein, which is necessary to maintain normal muscle mass. | Legumes can be stewed in water, adding spices, salt and herbs. However, it is not advisable to eat such a side dish with meat. |
It is advisable to eat this side dish once a day, for lunch.
Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet
Top 5 light salads
Chicken salad
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Egg 1 pc.
- Canned corn without sugar 50 g
- Frozen green beans 150 gr.
- Sour cream 10% 30 gr.
Boil or simmer the chicken fillet in a non-stick frying pan without adding oil. Cool and cut into cubes. Boil frozen beans and cool. Boil the egg, cool and cut. Place the fillet, egg, beans and corn in a bowl. Season with sour cream, salt and pepper to taste.
Kbju for 1 serving: 343/44/10/18
Salad with tuna
Ingredients for 1 serving:
- Cucumber 200 gr
- Tuna canned in its own juice 150 gr
- Boiled egg 1 pc.
- Sour cream 10% fat 30 g
- Green onions
Open the canned tuna, drain the water, put it in a bowl and mash with a fork. Chop the cucumber, green onion and egg and add to the bowl. Salt and pepper to taste, season with sour cream, mix.
Kbju for 1 serving: 295/34/13/9
Greek salad
Ingredients for 1 serving:
- Cucumbers 100 gr
- Tomatoes 100 gr
- Bell pepper 100 gr
- Olives/olives 50 gr
- Feta cheese 60 gr
- Olive oil 1 teaspoon
- Green onions, greens
Cut the vegetables into even cubes, season with oil. Add olives and herbs, stir. Cut the feta cheese into small cubes and place on top of the salad.
Kbju for 1 serving: 322/11/24/16
Corn salad
Ingredients for 1 serving:
- Boiled eggs 2 pcs.
- Hard cheese 30% fat
- Canned corn 120 gr
- Yogurt without additives 30 g
Boil the eggs, cool and cut into small cubes. Grate the cheese, mix with eggs and corn. Season the salad with yogurt. Add salt and pepper to taste.
Kbju for 1 serving: 331/29/16/16
Salad with champignons
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Canned champignons 150 gr
- Hard cheese 50 gr
- Sour cream 10% fat 30 g
Boil the chicken fillet, cool, cut into small cubes. Grate the cheese. Mix fillet with cheese and mushrooms. Salt and pepper. Season with sour cream.
Kbju for 1 serving: 405/50/20/2
Protein norm
The body needs protein. We are not talking about pure protein, but about protein foods. Every day you need to get at least 40 g, maximum 120 g of protein. On a diet, proteins are consumed according to the following principle. Given a sedentary lifestyle, 0.97-1.07 g of protein is required per 1 kg. If physical activity is high with strength training, then the numbers increase - 1.2-1.7 g of protein should be supplied per 1 kg of weight. For example, for an average woman weighing 55 kg, the optimal daily amount is 55 g of protein.
A selection of low-carb recipes
Omelette with avocado and vegetables
Ingredients for 1 serving:
- 2 eggs
- Milk 100 ml
- Avocado 30 gr
- Tomatoes 150 gr
- Greenery
Beat eggs with milk. Chop tomatoes and avocado. Mix everything and pour into a preheated non-stick frying pan. Simmer covered until done.
Kbju for 1 serving: 273/16/17/13
Chicken fillet Italian style
Ingredients for 1 serving:
- Chicken fillet – 150 gr
- Tomato paste – 30 g
- Mozzarella – 50 gr
- Tomato – 50 gr
- Basil
Beat the chicken fillet, salt and pepper. Place on a non-stick frying pan. Simmer for a few minutes. Turn over to the other side. Coat the top with tomato paste. Place the tomato cut into slices. Sprinkle grated mozzarella on top. Cover with a lid and simmer for a few more minutes until done.
Kbju for 1 serving: 350/49/12/10
Chicken sausages
Ingredients for 1 serving:
- Chicken fillet 150 gr
- White of 1 egg
- Milk 30 ml
- Salt, spices
Mix all ingredients in a blender. Spoon the resulting mass onto a baking sleeve or cling film. Roll up the sausage and twist the edges. Cook in boiling water for 12-15 minutes. The film must be removed before use.
Kbju for 1 serving: 200/40/3/2
Chicken balls with cottage cheese
Ingredients for 1 serving:
- Chicken fillet 150 gr
- Cottage cheese 2% fat 50 g
- Egg 1 pc.
- Salt pepper
Grind chicken fillet into mince. Mix the minced meat with cottage cheese and egg. Salt and pepper. Form small round balls with wet hands. Place on a silicone mat or in a special baking dish. Place in the oven. Serve with green vegetable salad.
Kbju for 1 serving: 285/49/7/2
Omelet with green beans
Ingredients for 1 serving:
- Green beans 150 gr
- Chicken eggs 2 pcs
- Tomato 50 gr
- Dill, greens
You can use frozen green beans to make an omelet. In this case, you need to boil it first. Cut the tomato into cubes. Beat eggs and mix with beans and tomatoes. Pour the resulting mixture into a non-stick frying pan and simmer until tender, stirring with a spatula. Paint the top with greenery. Don't forget to add salt to taste.
Kbju for 1 serving: 188/14/9/14
note
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Protein food food list
Proteins are a vital structure for the human body. All cells of our body are made up of protein components; they are part of DNA and enzymes. Therefore, your daily diet should include protein foods, the list of products of which should be varied. Eating protein sources that are low in fat can help you lose weight, but if you want to gain muscle mass, you need to consume proteins that are high in amino acids. Let's look at all the intricacies of protein nutrition.
Five hearty recipes for a hearty dinner
PP pizza from lavash
Ingredients for 1 serving:
- Yeast-free lavash 50 gr
- Cheese 30% fat 100 g
- Canned champignons 100 gr
- Tomatoes 100 gr
- Tomato paste 30 gr
Three cheese. Take two identical sheets of pita bread. Place half of the grated cheese between them. Spread tomato paste on top of the lavash. Then add champignons and tomatoes. Sprinkle the remaining cheese on top. Remove to bake in the oven. This pizza can also be baked in a pan.
Kbju for 1 serving: 421/37/16/34
Salted cheesecakes
Ingredients for 1 serving:
- Cottage cheese 2% fat 100 g
- Hard cheese 30% fat 30 g
- Egg 1 pc.
- Rice flour 30 gr
Grate the cheese. Mix with cottage cheese and egg. Add salt. Add flour. Mix everything well. Bake like pancakes or regular cheesecakes in a non-stick frying pan.
Kbju for 1 serving: 347/34/11/27
Lazy khachapuri
Ingredients for 1 serving:
- Cottage cheese 2% fat 100 g
- Egg 1 pc.
- Suluguni cheese 50 gr
- Rice flour 30 gr
- Greenery
Grate the cheese, mix with cottage cheese, egg and flour. Add herbs, salt and spices to taste. Carefully spread the mixture in an even layer onto the heated frying pan. The oven is like a pancake on both sides. Serve hot.
Kbju for 1 serving: 413/36/17/27
Chopped turkey cutlets
Ingredients for 1 serving:
- Turkey breast fillet 150 gr
- Egg 1 pc.
- Rice flour 30 gr
Cut the turkey fillet into small cubes. Add egg, flour, salt, spices. Mix everything well. Bake like pancakes in a preheated non-stick frying pan. Serve with green vegetables.
Kbju for 1 serving: 323/37/8/24
Turkey Pie Casserole
Ingredients for 1 serving:
- Turkey breast fillet 150 gr
- Cheese 30% fat 30 g
- Green beans 150 gr
- Tomato 100 gr
- Onion 30 gr
- Olives 30 gr
- Egg 1 piece
Grind the turkey fillet in a blender. Add onion, egg, salt, spices. Place in a baking dish, spreading in an even layer. Place in the oven for 20-25 minutes. Remove from the oven, add beans, tomatoes, olives and sprinkle with cheese. Place in the oven for another 15 minutes.
Kbju for 1 serving: 407/47/17/18
What foods are considered protein foods?
A food cannot be called protein if it contains little protein. As a rule, a lot of protein is found exclusively in foods of animal origin. These include cottage cheese, fish, meat. Some plants also boast a significant proportion of protein structures: for example, legumes (soybeans), nuts. It is not without reason that some sausage producers actively use soybeans for production. Mushrooms are also rich in protein, but it is too poorly absorbed by the human body, so they should not be actively used in protein nutrition.
List of animal products
Protein is found predominantly in all types of meat and seafood. Such protein structures are called animals. In addition, dairy products and eggs are also considered protein. This food can serve as a source of protein if, for one reason or another, eating meat, fish and poultry is unacceptable, because it contains about 7-10% of protein structures of the total mass.
