What to eat for dinner so as not to gain weight. What to eat for dinner so as not to gain weight.

Dinner is the time of day when animal instinct awakens. That's why we want to eat the most in the evening. However, this should not be done, because there is even a common expression that eating food after six in the evening is prohibited. It is not correct, we will tell you why, and most importantly, what you can eat for dinner so as not to gain excess weight and feel great.

Evening meals are one of the most important ones, so you shouldn’t ignore them. However, you must definitely monitor your diet so as not to harm your health and not gain extra pounds. After all, it is the food that is eaten in the evening that is deposited in the sides. It’s enough to know what you can eat in the evening and what you can’t eat for dinner - and you will always be in your body and feel great.

What to eat for dinner so as not to gain weight. What to eat for dinner so as not to gain weight.

Save it for yourself?
1. the most important time to eat: ideally, dinner should be 3-4 hours before bedtime. Therefore, you should refuse to eat after 18-00 only if you are already going to bed by 21-00. Remember that metabolism slows down in the evening, so it is better to avoid heavy and rich foods

Many people who are losing weight often wonder what to eat for dinner without harm to the body and weight gain, because we all know very well that a large dinner, especially just before bed, will definitely be deposited in the form of extra pounds, we can agree with this, but we can’t. https://zdorovaya-eda.com/recepty/belkovyy-uzhin-5-samyh-vkusnyh-receptov

2. in the evening it is better to give up carbohydrates and fatty foods. You can also add fruits to this list, contrary to the opinion that it is better to nibble on an apple for dinner - after it you will want to eat even more, since fruits are also a carbohydrate product. For dinner, choose fresh vegetables with chicken, eggs or fish - protein food for dinner is ideal.

3. By the way, American scientists observed different groups of people losing weight for several years and came to the conclusion that refusing dinner does not affect the results of losing weight.

4. The only thing that matters is the number of calories eaten and burned. Only if there are more of the latter, you lose weight, and if less, you gain weight. And it doesn’t matter what time of day the calories were received or spent. For example, if you eat a high-calorie cake in the morning or in the evening, the result will be the same - the extra calories received by the body still add up, and you gain weight.

Hearty salad

We are, of course, not talking about Olivier with mayonnaise or herring under a fur coat. A vegetable salad with plenty of leafy greens can be an easy-to-digest but quite filling dinner. It includes the usual tomatoes, cucumbers and bell peppers, but the main benefit is hidden in greens - iceberg, lettuce, arugula, etc. Due to the fiber, leafy vegetables give a feeling of fullness, and are also a source of all vitamins, minerals, antioxidants and quality squirrel. To make dinner more hearty, add a piece of baked fish, turkey or beef to the salad. Another option is to add natural cream cheese, chechel (which can be fried) or a couple of slices of cheddar to the salad.

What can you eat for dinner to avoid gaining weight? What foods can you eat at night?

Different foods are digested at different rates. It depends on this whether you can afford a small piece late in the evening or whether it is extremely undesirable. We will answer the most popular questions from people losing weight.

Can I eat cottage cheese for dinner?

Yes, it is rich in amino acids and casein. By eating cottage cheese with less than 8 percent fat content, you will lower your blood insulin levels. However, you can only eat cottage cheese in a small portion 2 hours before bedtime, since metabolism slows down at this time of day.

Is it possible to eat fruit at night?

You can eat fruits before bed, but not all of them. Like any food, they contain calories, some fruits are also high in calories. We will give a list of those that you can eat and not gain weight.

Apples . They contain 47 calories. Therefore, the question of whether it is possible to eat apples at night does not arise. Non-sour varieties are ideal as a snack before bed. In addition, this fruit contains pectin, which improves skin color.
Citrus fruits. The question often arises: is it possible to eat grapefruit at night? It is known for its fat-burning properties, which is why it is often recommended as a snack. Moreover, grapefruits and oranges are low in calories (40 calories) and help the food eaten to be digested faster. But remember, if you are susceptible to peptic ulcers or gastritis, then citrus fruits are contraindicated for you, due to their ability to increase acidity. The same goes for lemon. If you eat lemon at night, it will increase the acidity of gastric juice and, in addition, increase your appetite.
Banana. It is believed that the fruit is high in calories, but in this case, you can snack on one banana and satisfy your hunger.
Mango. It does not irritate the gastric mucosa and is therefore quite safe for an evening snack.
A pineapple . Perfectly cleanses the body of waste and toxins. To avoid adding extra pounds, do not eat too much fruit, as it also increases acidity. A couple of slices will be enough.
Figs. Rich in minerals and reduces appetite, perfectly satiates. The fruit should be consumed fresh, as dry figs are high in calories (250 calories).

What can you use as a snack for dinner?

If you have eaten, but after some time you want to eat again, you should not do this. You can use light but effective snacks that will fill you up without harming your body:

Apple, orange, or banana. Fruits are a great substitute for a serving of junk food in the evening.
Cottage cheese
Green tea. Satisfies hunger without adding calories
Glass of water. Sometimes hunger occurs due to lack of fluid in the body
Boiled egg

These products will create a rich effect, but at the same time, will not burden your body. But still use them extremely rarely.

What is the best thing to eat for dinner to avoid gaining weight? What foods are suitable for dinner?

As you know, our digestive system digests food at different speeds. Some foods are absorbed very quickly, while the body takes a long time to process others. The choice of food for dinner will depend on this. And to completely clarify the situation, we will answer the most common questions from people watching their figure:

Is cottage cheese suitable for a late dinner?

Yes, this product, rich in amino acids and casein, can be eaten regularly for dinner, but in small portions and no later than two hours before a night's rest. However, it should not be fatty - try to buy low-fat cottage cheese or a product with low fat content (less than 8%).

Is it possible to snack on fruits and berries late at night?

It is impossible to answer this question unequivocally, since different types of fruits have different caloric content. Some fruits are so high in calories that it is better to exclude them from the diet altogether.

Here is a list of fruits recommended for a healthy evening diet:

Apple. This tasty and healthy product has a low energy value - less than 50 calories. Therefore, it will not harm the figure. Note that for an evening snack it is better to choose non-acidic varieties. And one more important point - apples contain a lot of pectin, which helps improve complexion.
Citruses. They are one of the most popular snacks for losing weight. And this is not surprising, because... Grapefruits and oranges have many beneficial qualities. They are low-calorie (less than 40 calories), accelerate the process of food absorption, and promote the breakdown of fatty tissue. But, unfortunately, not everyone can eat citrus fruits. Due to their ability to increase stomach acidity, they are not recommended for people suffering from peptic ulcers or gastritis. This is especially true for lemon. If you eat it in the evening, your stomach acidity will rise and, in addition, you may have a strong appetite.
Mango. It does not irritate the mucous membranes of the digestive organs and is therefore ideal for a light evening snack.
A pineapple. Removes unnecessary substances from the body and promotes fat burning. But it is advisable to eat it in small quantities, as it increases acidity and appetite.
Banana. People on diets try to avoid it due to its rather high calorie content. But if you want to eat, it will be an excellent snack, as it satisfies hunger for a long time.
Figs Contains many useful substances, reduces appetite and provides a long-lasting feeling of satiety. It is better to eat it fresh, since dried fruits are high in calories.

Basics of proper nutrition

Fermented milk products - for good digestion

Before learning what you can eat in the evening when you are losing weight, you need to decide on some rules:

The last solid meal should be no later than 4 hours before bedtime.
You need to go to bed around 22:00, since it is at this time that the same somatotropin begins to be produced. If you stay until at least 11 p.m., you will soon experience a feeling of hunger that you want to satisfy, since the brain, while awake, stimulates the production of hormones responsible for digesting food.
After dinner, it is recommended to move a little.
You can't skip breakfast and lunch. It is best to eat 4-5 times a day in small portions.
You should not be distracted while eating by TV, books, or a computer.
If you feel hungry, you should first drink a glass of water. If after half an hour the desire to eat has not passed, then you can have a snack.
Drink enough water throughout the day.
In the evening, plan to be busy with something.

In addition, no one canceled physical activity and sports. Staying in the fresh air stimulates a healthy appetite. The main thing is to satisfy it with the right products.

It may be difficult at first, but over time these rules will become a habit, your metabolism will improve, and your figure will become slim.

Read: Composition of red caviar, beneficial and harmful properties for adults and children

What to eat for dinner to avoid gaining weight. It's time to starve!

One of the main methods to stay in shape and not gain weight is to have breakfast later than usual and dinner earlier. The goal is to go at least 12 hours without eating, trying to extend that time to 16 hours. With this regime, the process of cellular regeneration is launched in the body, which helps to avoid diseases (including cancer), regulates blood pressure and improves metabolism (forces the body to use fat as a nutrient for the body). Many scientific experiments have proven that healthy evening fasting is an excellent way to reduce body fat levels. In addition, hormones that are involved in the breakdown of sugars and fats in the body are inactive in the evening and at night. Therefore, it is important to eat dinner before these hormones begin to slow down. It is this method that will help control your weight. In this case, the next question arises. What time is best to have dinner and how long should the fast last? Naturally, it all depends on your habits and when to eat breakfast the next day (the idea is to have dinner earlier and breakfast later). To begin with, try to maintain a fasting period of approximately 12 hours. If you feel good, then you need to increase this indicator. This is a great solution for your mental and physical comfort. So, to start with, it will be great if you set dinner at 7 or 8 pm (for example, Monday to Friday) and start breakfast at seven or eight in the morning. If you manage to stick to the regime, if your schedule allows, then next week try having dinner at 18:00 and increase the fasting period to 16 hours. One of the secrets to a good figure is having an early dinner before 20:00. If you have enough willpower and health for such a schedule, the results will come immediately!

Dinner without carbohydrates

It is generally recommended to limit carbohydrates. Some diets do not contain them at all. However, carbohydrates are an important part of our diet; going completely low-carb is simply not healthy.

In fact, the right thing to do is not to give up on them, but to eat them at the right time of day, or rather before 15:00. So if you have fruits or grains for tomorrow, and pasta with meat, rice or potatoes for lunch, then you will not gain weight. By combining healthy carbohydrate options, you don't have to worry about excess weight. In the evening, however, it is better to limit or avoid carbohydrates.

What to eat for dinner so as not to gain weight. How to eat dinner without gaining weight: advice from an Israeli nutritionist

Forget everything you have heard so far: “you can’t eat after 18.00,” “you can’t eat at night.” It turns out that you can have a normal dinner and not gain weight.

Photo: Depositphotos

It is believed that eating at night is harmful: it makes you feel better. However, this is not always the case. Extra pounds only come from eating the wrong foods. The fact is that every food is digested differently, writes Vesti Israel. And if you eat the wrong food in the evening, it will not be absorbed until the morning.

And the secretion of gastric juice at night can lead to hormonal disorders: the balance of hunger and satiety hormones occurs. Therefore, we wake up hungry in the morning, which indirectly leads to overeating and weight gain. The author of these statements is a clinical nutritionist.

In addition, eating before bed causes discomfort and insomnia.

What to eat for dinner?

To prevent dinner from turning into extra pounds, you should eat easily digestible foods in the evening.

Average digestion time by food group:

Vegetables and fruits - maximum 50 minutes (fastest)
Carbohydrates - 2 hours
Low-fat dairy products and eggs – 3-5 hours
Fats are the slowest to digest

Based on this, it is better to avoid fatty foods, meat and other animal proteins (except dairy products and eggs) for dinner. All of these foods are digested more slowly and are best eaten at lunch.

For dinner, you can serve complex carbohydrates, which are easily digested and promote the production of serotonin, which improves sleep. It is beneficial to serve eggs and low-fat dairy products in combination with a small portion of vegetables.

You can also dine on fruit and dairy products, such as a bowl of muesli with yogurt or milk. Detailed menus are below.

When to have dinner?

It is recommended to have dinner 2 hours before bedtime.

Photo: Depositphotos

Examples of dinners:

Whole bread spread with cottage cheese or soft cottage cheese 5% fat + vegetables
Vegetable casserole (“pastida”) based on low-fat cheeses or eggs + salad
Fried or scrambled eggs + vegetables
Fruit and bio-yogurt (muesli)
Whole flour cracker with 5% fat cottage cheese + tomato
Whole flour tortilla filled with boiled egg and sliced vegetables

Why are they skinny?

Some people maintain a slim figure all their lives. How do they do this? Here are some good habits.

5 Habits of Slim People:

Exercise immediately after waking up in the morning
Eat a dish containing whole grains for breakfast
Add whites (eggs) to breakfast
When standing in a traffic jam, do not waste time and do exercises to squeeze the abdominal muscles and buttocks
At the workplace, replace the chair with a gymnastic ball (fitball).

Quality side dish

If you have breakfast on the run, lunch at work, and dinner is your largest and favorite meal, it is very easy to make it also the most harmful. But if you approach dinner wisely, then even hearty dishes will not be deposited on your stomach. If you plan meat, then let it be something simple. No French-style meat with mayonnaise and rich sauce. A baked or boiled piece of meat, poultry or fish, some vegetable salad and a quality side dish is what you need. The side dish is primarily whole grain cereals: brown rice, buckwheat, millet, pearl barley, spelt, quinoa, amaranth. Add any stewed vegetable to them (carrots, broccoli, green beans, cauliflower, etc.), and a complete dinner is ready. Don't forget the spices!

What can you eat in the evening to avoid gaining weight? What can you eat at night?

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

These include:

Try to eat small portions. It is highly undesirable to fill your stomach with a huge amount of food;
It is necessary to chew every piece of food thoroughly. Thus, the digestion process will begin in the oral cavity and the feeling of hunger will subside much faster. In addition, well-chopped food is easier to digest;
It is recommended to drink a glass of clean water before meals to improve digestion.

if you need to satisfy your hunger before bed, it’s better to have a fruit snack

What to eat in the evening to avoid gaining weight? Here is a sample list of products for a similar purpose:

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

What is allowed to eat in the evening

It’s better to eliminate sweets...

The list of foods that you can eat in the evening to lose weight is quite large - there is plenty to choose from. It includes:

vegetables - fresh and cooked;
fermented milk drinks - low-fat kefir, yogurt without sugar and fillers;
lean fish and meat (mostly poultry).

Heat treatment should be gentle - boiling, steaming, stewing. It is advisable to cook dinner without adding butter or other additional fats. The only sweetener that can be consumed before bed is honey, but not more than one teaspoon.

In the summer, a salad of fresh vegetables and herbs will be a good dinner. To prepare it you will need 1 large tomato, 1 cucumber, 1 sweet pepper, parsley, dill, salad greens.

Vegetables should be cut into small slices or cubes, greens should be torn into pieces by hand, everything should be mixed and seasoned with 1 tablespoon of olive or flaxseed oil with the addition of 1 teaspoon of lemon juice. You can add a little Adyghe cheese to the salad.

A healthy dish to satisfy your hunger without gaining weight would be an omelette made from proteins with vegetables. Fry 1 small onion until transparent, add 1 zucchini, cut into cubes, to the pan. Simmer for 15 minutes.

Diet should not harm your health!

Boil cauliflower and Brussels sprouts (300 g each) in water, divide into inflorescences. Beat the egg whites a little with a little water or milk.

Pour the protein mixture over the vegetables and cook for 10 minutes in a frying pan or 15 minutes in the oven. When serving, sprinkle with fresh herbs.

White poultry meat (chicken fillet, turkey) saturates the body and at the same time does not overly burden the digestive system. To prepare boiled breast, you need to take a poultry fillet, wash it under running water, remove skin and films, and remove fat, if any.

Place meat in a saucepan with cold water and bring to a boil. You should not cook chicken breast for more than half an hour, as it will become tough and unpleasant to chew.

Read: Loquat is a fruit known as a traditional medicine

The first broth (the water in which the fillet was cooked until boiling) needs to be drained. Fill a pan with clean cold water and cook the chicken in it. The first broth is drained because it contains many harmful substances released when cooking store-bought chicken.

If the bird is raised at home, the first water still needs to be drained if you follow the rules of a healthy diet, as it turns out fatty. Poultry meat can be supplemented with a side dish of fresh or stewed vegetables.

Fish is very beneficial for the body. It contains a lot of unsaturated omega fatty acids, which have surprisingly beneficial properties. They help the skin maintain youth, improve digestion and have a beneficial effect on the cardiovascular system.

To prepare dinner, it is better to choose low-fat sea fish - pollock, hake, cod, navaga. In order to prepare boiled fish, the carcass must be washed, cleaned of fins and entrails, and the head removed.

Rinse it again, put it in cold water, bring to a boil and cook for 20-25 minutes. You can throw a couple of allspice peas and one small onion into the water for taste. 2 hours before bedtime, you can drink a glass of low-fat kefir or yogurt with a tablespoon of ground bran.

In order to stimulate digestion, you can use spices - cinnamon, anise, ginger. For example, you can add a teaspoon of cinnamon to a glass of kefir. Make a delicious and healthy snack before bed.

You can and should eat in the evening, but not immediately before bed and not all foods, but only those that the stomach can easily digest. At night, the body should rest and you should not load the stomach with work that it is not able to cope with at such a late time.

By introducing proper nutrition and an active lifestyle into the habit, you can achieve significant success in losing weight. In addition, excellent functioning of the digestive system and good health will be a pleasant bonus.

This educational video will tell you what you can eat at night and not gain weight:

Read along with this article:

What you can eat to lose weight: basic nutrition rules
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Basic rules for separate meals, menu for every day
What can you eat when your stomach hurts to relieve the condition?
Products that cause fermentation in the human body
Meal schedule: why you need it, what benefits you can get
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What to eat for dinner to gain weight. What to eat to gain weight quickly and permanently

Many factors influence body weight and composition, including: genes, lifestyle, body characteristics, bad habits and also diet. The latter is easier to change - a diet to gain weight does not force you to change anything significantly, you just eat the right foods that contribute to weight gain. With products alone, you can be guaranteed to achieve some results, even if not the most desired ones.

Nutrition experts say that underweight people wondering how to gain weight should take in more calories daily, namely 5,000 kilocalories for men and 4,000 for women. To do this, you need to select from the calorie table only those foods that are high in calories, which in total should be 5 (or 4) thousand kilocalories. This is just one of the levers with which you can effectively adjust your body weight.

When it comes to being underweight

As a rule, women envy those who have a very slim figure. But it is worth carefully understanding whether it is slim or thin and taking lack of weight very seriously, because for this reason women may have serious problems with the most important thing in our lives - conceiving a child.

There are several formulas that can be used to calculate the body weight you should strive for. First of all, these are Broca's Formula and Body Mass Index (BMI - from English Body Mass Index, or BMI for short). The latter has great advantages as it gives more accurate results. You can calculate your ideal weight yourself. The BMI formula is as follows: body weight must be divided by height (in meters) squared.

Underweight is when your BMI is less than 18.5.

What can you eat to gain weight?

It’s better to look at the table of calorie content of foods and choose those that you like and are high in calories at the same time. Thus, there is no need to significantly change the diet, it is only possible to increase portions and add additional snack foods. High-calorie foods for weight gain are:

Bread, buns, any pastries

Meat
Fish
Milk and most dairy products
Nuts, seeds and legumes
Fruits (bananas, apples)
Fresh juice

What exactly to eat is an individual matter, but the main thing is that the food is high in calories and contains a lot of proteins and carbohydrates. Proper nutrition is just one of the methods of body correction.

Exercising and a protein-carbohydrate diet is a combination that will double your results. With the right products, you can easily add 5 to 10 kilograms in 30 days. You can check whether this is really so in practice, from your own experience. To do this, you need to weigh yourself every morning (without outerwear and on an empty stomach) and count the number of calories consumed for a month.

Diet for weight gain: sample menu for the day

Breakfast: cottage cheese with sour cream, with the addition of fresh or dried fruit, or rolled oatmeal porridge with milk with honey and nuts, a sandwich with butter and cheese and a cup of cocoa with milk.
Snack: Yogurt with fruit and a bun, banana or grapes.
Lunch: Start with a salad to improve appetite, thick soup with meat broth, fried meat or fish, side dish - spaghetti seasoned with butter or mashed potatoes with milk, add your favorite dessert and coffee with cream.
2nd snack: full-fat yogurt with fruit or cottage cheese with sour cream.
Dinner: scrambled eggs and bacon, milk smoothie with your favorite fruit.

At night you can eat any sweet fruit.

How to recover quickly and efficiently:

This is useful to know:

Additional materials:

If you are serious about your health and want to gain weight properly, then a list of foods with a high glycemic index will help you with this.
The proper functioning of the gastrointestinal tract has a huge impact on our health. Colon cleansing with water at home will help greatly with this.
Metabolism has a huge impact on our appearance. We all differ from each other with different human body types.

Dinner is quick and tasty

What's for dinner?
This is the inevitable question at the end of every working day. And it would be good to think about the answer to it in advance, so as not to slip into buying too high-calorie semi-finished products on the way from work. If you are cooking. An online search will show you many healthy recipes that can help you lose weight. Fish with spinach. Chicken in rosemary with green beans. Tofu fried with vegetables. There are also apps that let you find hundreds of healthy recipes and filter them by a specific ingredient or how long you can spend cooking.

Rethink your signature recipes creatively. How can you improve these dishes - “lighten” them? Replace white rice with brown rice. Bake instead of fry. Choose quinoa grains over couscous. Choose tomato sauce rather than creamy sauce. Serve kale chips rather than flour.

If you don't cook. If you're someone who's so tired at work that you barely cook, you're not alone. Forethought and planning will help you avoid frantically rushing around in search of not only healthy, but at least some kind of dinner.

You can prepare healthy meals over the weekend and freeze them.
You can eat canned foods and buy special dinner kits, seasoning them to your liking.
You can buy body-friendly packaged ready-made or frozen dinners, as well as frozen vegetables.
You can buy something healthy during lunch and save it for dinner.
You can buy home-cooked food, such as grilled chicken, at the supermarket, or visit the salad bar.

In other words, eliminating “nutritional uncertainty” that threatens excess weight is quite possible. On Monday you should already know exactly what you will have for dinner on Wednesday - and be proud of it.

What can you eat at night? What not to eat at night

Forget about the junk food that everyone eats at night, and you will have healthy, deep sleep. Every time you grab a stick of sausage or plunge a spoon into a salad generously dressed with mayonnaise, remember that you will not sleep well, and sleep is of great importance for weight loss and daytime appetite.

Too much protein and fatty foods

A high concentration of protein is found in meat, especially red meat. It requires a lot of energy to digest, which can disrupt sleep. Yes, there should be protein in your nighttime snack, but not too much. The same goes for fatty foods (they should generally be excluded from your nightly diet).

No sweets

Avoid foods with a low glycemic index, even if just a little. They raise blood sugar levels and, as a result, energy levels, which then quickly drop. This also has a bad effect on sleep.

Give up alcohol

Not only is alcohol generally bad for your sleep, but it can also lead to obesity. Just remember that when you have had a drink or two, your inhibitions, if not fly away, then certainly weaken. “Oh, to hell with it! I want a fried ham!”

Large portions

Try to have your dinner at least three hours before bed so that you don't want to snack and interfere with your healthy and sound sleep. If you eat heavily an hour before bedtime, your body digests food while lying down, which slows down digestion and prevents you from getting a good night's sleep.

What can you eat for dinner

It is worth noting that now we are talking about a full dinner. Imagine that you come home from work, hungry, and want to eat. But you immediately wonder whether such food will add several kilograms, which are so difficult to get rid of.

These products can make up your evening diet, and not harm your health and appearance:

Light proteins. It can be seafood, lean fish, beans, eggs, lentils, cottage cheese, mushrooms.
Vegetables. Tomatoes, celery, broccoli, bell peppers, pumpkin, avocado, leeks, cucumbers, and zucchini will be especially good.
White cheese. Mozzarella, or Adyghe.

These products are ideal for dinner. However, there are a number of rules for a good, healthy, full dinner:

Vegetables should have 2 times more protein.
It is advisable to use vegetables raw.
If you cannot eat vegetables raw (for example, zucchini), then steam, boil, stew them, but do not fry them.
It is ideal to eat white cabbage every dinner.
Eat slowly. Dinner is the time when there is no need to rush. Remember the rule that you need to chew your food 33 times? So this is the best time to do this. Of course, you don’t have to chew 33 times, but you shouldn’t swallow like a boa constrictor either. The esophagus has already slowed down, so you must help digest food.

By following these simple but very valuable rules, you will not only preserve your body, begin to lose excess weight, but also improve your health.

WHAT YOU SHOULD REFUSE

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

Energy drinks and alcoholic drinks. The former will not allow you to enjoy a night's rest, and the latter contain a large number of calories.
Fried foods. A serving of French fries and a pork chop will undoubtedly solve your hunger problem, but is it worth eating such a dish and loading your digestive system overnight? The result may be nightmares.
Spicy seasonings. They can increase appetite and stimulate the nervous system.
Salty foods. They make it difficult to remove fluid, which can lead to swelling. To prevent this from happening, refrain from eating them for dinner.
Sweets. Confectionery products do not allow you to relax, in addition, they contain large amounts of sugar, fats and other not particularly useful substances.
Flour products. If you eat pastries, cakes, pastries and even bread at night, you will have to say goodbye to your ideal figure. The fact is that they cause an increase in blood sugar and insulin is released. This is the shortest way to get better.
Cheese. You should refrain from it, especially for the processed product. High fat content is not the best indicator for choosing food at night.
Legumes. Their benefits are undoubted, but it is better to eat them during the daytime. Intestinal discomfort from digestion can interfere with your night's rest.
Strong tea and coffee. These drinks can cause stimulation of the nervous system, which is not good in the evening.

Soup is the head of everything

If you don't know what to eat to lose weight, always choose soup! The healthiest soup for your figure is vegetable soup, or at least chicken broth. The soup is based on onions and celery root, and you can add other vegetables to taste: carrots, cabbage, beets, broccoli, tomatoes, etc. This soup improves digestion, removes excess liquid, saturates due to vegetables, and contains few calories. Just don't pre-fry the vegetables. Yes, the taste will suffer a little, but your waistline will thank you. There is another secret to weight loss soup - spices! Garlic, cayenne pepper, rosemary, basil - these spices not only add flavor, but also promote weight loss.

USEFUL TIPS

Experts on the question: “How to eat in the evening and not gain weight” share little tricks:

To avoid overeating during dinner, try taking a warm shower first. The appetite will no longer be so brutal.
Before you eat, take a minute to exercise so you don't overindulge.
There comes a time when the taste of food becomes less interesting - this is a signal to end the meal. Listen to your body's signs to avoid overeating at night.
Use the “10 calm spoons” rule. For the first ten refills of the cutlery, try to eat as slowly as possible. Saturation will come faster.
A special cocktail will provide you with a light sleep. For a glass of kefir you will need half a tablespoon of ground cinnamon and ginger. Another ingredient is a pinch of pepper powder. All components must be thoroughly mixed until smooth. A mixer or blender is suitable for these purposes. A small addition of freshly squeezed orange juice will help improve the taste.

In any case, you can choose suitable dishes for dinner and eat them at night without the risk of gaining excess weight. However, it is worth planning your day in such a way as to get rid of this habit. At night, all organs of the body should rest, this also applies to the stomach. But situations are different, so it is better to eat healthy foods than to stay awake all night from hunger.