Is it possible to eat after six and have two meals a day? Nutritionist advice

Not eating after six is ​​a weight loss technique that many owners of a slim figure adhere to. By following this “golden rule”, you can consistently lose several kilograms a week, without limiting yourself to your favorite dishes. That is why most nutritionists welcome the “don’t eat after six” diet and recommend it for use by people who are overweight.

What is the secret of losing weight with this technique? Is it so easy to give up eating after six o'clock in the evening? We will answer all these and many other questions in our publication today.

General rules

Almost everyone knows that in order to be slim you need not to eat after six, but few people succeed, and all because we forget about proper nutrition during the day and do not form healthy eating habits. Therefore, in addition to a strict prohibition, a diet and a rational approach are needed:

• a full breakfast every day is the base when digestion is at the highest level, its absence is the main reason for an insatiable appetite in the evening, breakfast should be warm and consist of complex carbohydrates (viscous porridge, toast), complete protein (boiled eggs, steam omelet), greens, fruits (avocados, citrus fruits, pomegranates), berries (blueberries, blueberries, raspberries, etc.), 10 minutes before the start of the meal it is recommended to drink a glass of clean water, and after that you can treat yourself to your favorite drink - a glass of fresh juice, a cup of tea or black natural coffee;
• It’s good to adhere to the principle of fractional meals and after a few hours have a snack - nuts, fruits and don’t forget to drink water;
• for lunch you need to get the maximum vitamins and benefits, so it should contain a lot of vegetables, preferably fresh or, in extreme cases, boiled, steamed, a piece of lean meat - turkey fillet, chicken, rabbit, veal, a lot of greens, you can add olive oil to dishes , flaxseed and other vegetable oils, lemon juice, balsamic vinegar and preferably not salt;
• in order not to feel hungry, you need to have an afternoon snack - it’s best to have something cottage cheese (no more than 100 g) - a casserole, a milkshake, a glass of fermented milk drink or just a portion of cottage cheese, drink cocoa, the main thing is that the products have minimal fat content;
• dinner should be very light and no later than 17:30; boiled fish fillet with fresh herbs (spinach, lettuce), fruit salad, boiled beans are suitable.

The absence of high-calorie fatty foods in the diet in the evening allows you to speed up your metabolism and start the process of breaking down fat deposits. You can stick to this nutritional system all your life, if you are overweight, then in six months of diet you can get your figure in order, because it allows you to lose up to 5 kilograms per month (provided you maintain your daily caloric intake to 1500 calories, reduce fat, fried, smoked dishes).

Nutrition rules for an office worker

Many of us work from 09:00 to 18:00 in the office with a short break for lunch and complain about frequent breakdowns due to the fact that it is impossible to have a snack on time. In the evening, people overeat and lose their sense of proportion due to severe hunger. In addition, offices are dangerous due to unhealthy snacks with cookies or tea and cakes. I would recommend the following preventive measures:

1. Make it a habit to prepare lunches and snacks in advance to take with you to the office. This will help you avoid frequent snacking on candy bars, sandwiches, and baked goods throughout the day.
2. Keep fruit on your desk: an apple, a pear or a banana. You can take with you sliced ​​vegetables: carrots, cucumbers, celery or bell peppers. For convenience, cut everything into strips or small pieces; this will help visually increase your portion and quickly saturate your body.
3. If you didn’t have time to have breakfast in the morning and know that you won’t be able to break for lunch during the day, then take yogurt with dried fruits or a small handful of nuts. A light salad with chicken, cottage cheese with honey or berries, a boiled egg with vegetables will do.

Authorized Products

The “don’t eat after 6” diet, for your own good, should first of all be balanced, include both proteins and fats and carbohydrates, the main thing is to adhere to the principles of a healthy lifestyle (healthy lifestyle) and eat healthy foods:

• more fresh products - vegetables, herbs, fruits, processed - boiling, steaming, baking, less spices, fat, salt, feel the unique taste of each product;
• complete protein - at least 200 g of lean meat should be in the diet, it does not have to be hazel grouse and quail, ordinary eggs, chicken (without skin), cottage cheese will do;
• “right fats”, which are abundant in sea fish, nuts, olive oil, they are rich in vitamins A , which will make your skin beautiful and elastic, and your hair and nails strong and shiny;
• fermented milk drinks are an excellent way to improve the functioning of the intestines due to the intake of fermented milk bacteria , get many microelements, vitamins, proteins;
• complex carbohydrates - do not give up cereals, rye bread - this is an excellent nourishing and healthy basis for the diet.

Table of permitted products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
beans	6,0	0,1	8,5	57
cowpea	3,0	0,4	18,8	90
daikon	1,2	0,0	4,1	21
broccoli	3,0	0,4	5,2	28
Brussels sprouts	4,8	0,0	8,0	43
cabbage	1,2	0,2	2,0	16
cauliflower	2,5	0,3	5,4	30
green onion	1,3	0,0	4,6	19
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
arugula	2,6	0,7	2,1	25
salad	1,2	0,3	1,3	12
asparagus	1,9	0,1	3,1	20
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
lentils	24,0	1,5	42,7	284
spinach	2,9	0,3	2,0	22
endive	1,3	0,2	0,3	17
Fruits
avocado	2,0	20,0	7,4	208
oranges	0,9	0,2	8,1	36
grapefruit	0,7	0,2	6,5	29
kiwi	1,0	0,6	10,3	48
lemons	0,9	0,1	3,0	16
pomelo	0,6	0,2	6,7	32
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
blueberry	1,0	0,0	8,2	35
raspberries	0,8	0,5	8,3	46
blueberry	1,1	0,4	7,6	44
Nuts and dried fruits
walnuts	15,2	65,2	7,0	654
cashew	25,7	54,1	13,2	643
almond	18,6	57,7	16,2	645
prunes	2,3	0,7	57,5	231
Cereals and porridges
viscous buckwheat porridge on water	3,2	0,8	17,1	90
oatmeal with water	3,0	1,7	15,0	88
cooked bulgur	3,1	0,2	14,1	83
brown rice	7,4	1,8	72,9	337
rye flakes	6,4	3,2	82,6	343
Bakery products
oatmeal bread	10,1	5,4	49,0	289
peasant bread	6,2	0,9	40,2	193
oat bread	7,1	3,2	40,8	226
rye bread	11,0	2,7	58,0	310
Dairy
skim milk	2,0	0,1	4,8	31
kefir 0%	3,0	0,1	3,8	30
Ryazhenka 1%	3,0	1,0	4,2	40
curdled milk 0.1%	3,0	0,1	3,8	30
Cheeses and cottage cheese
Adyghe cheese	18,5	14,0	0,0	240
Kurt cheese	25,0	16,0	2,7	260
ricotta cheese	11,0	13,0	3,0	174
cottage cheese 0% (low fat)	16,5	0,0	1,3	71
Meat products
boiled beef	25,8	16,8	0,0	254
boiled veal	30,7	0,9	0,0	131
rabbit	21,0	8,0	0,0	156
turkey cutlets	18,6	12,2	8,7	220
Bird
boiled chicken breast	29,8	1,8	0,5	137
steamed chicken breast	23,6	1,9	0,0	113
boiled turkey fillet	25,0	1,0	—	130
Eggs
omelette	9,6	15,4	1,9	184
soft-boiled chicken eggs	12,8	11,6	0,8	159
Fish and seafood
pink salmon	20,5	6,5	0,0	142
boiled carp	16,0	3,7	2,0	102
boiled shrimp	18,9	2,2	0,0	95
salmon	19,8	6,3	0,0	142
steamed salmon	19,3	14,0	—	197
sea ​​bass	18,0	3,0	—	99
steamed mackerel	18,0	13,2	—	191
boiled pike perch	21,3	1,3	—	97
Oils and fats
hemp oil	0,0	99,9	0,0	899
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
pumpkin seed oil	0,0	99,5	0,0	896
* data is per 100 g of product

Fully or partially limited products

It is believed that this diet has no restrictions on foods; it is important not to overeat in the evening and at night, but in order to quickly see the effect and improve your body’s health, it is best to give up the following foods:

• alcohol, sweet and carbonated drinks, energy drinks;
• salted, smoked, canned goods;
• semi-finished products;
• starchy foods (potatoes, bananas, grapes).
• sweets, wheat bakery products.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
fried zucchini	1,1	6,0	6,7	88
canned capers	2,4	0,9	1,7	24
fried potato	2,8	9,5	23,4	192
mashed potatoes	2,5	4,2	14,7	106
canned corn	3,9	1,3	22,7	119
salted tomatoes	1,1	0,1	1,6	13
Fruits
canned pineapples	0,1	0,1	14,0	57
bananas	1,5	0,2	21,8	95
canned peaches	0,5	0,1	13,7	97
Snacks
potato chips	5,5	30,0	53,0	520
banana chips	2,3	33,6	50,7	519
cheese popcorn	5,8	30,8	50,1	506
Flour and pasta
pasta boiled with fat	3,4	5,0	19,0	135
ziti	12,0	1,2	71,0	330
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes with boiled condensed milk	6,8	9,1	49,5	299
dumplings	11,9	12,4	29,0	275
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
high-calorie bun	7,3	9,6	62,4	363
buns	7,9	9,4	55,5	339
pita	8,1	0,7	57,1	274
bun	7,6	8,8	56,4	334
banana bread	4,3	10,5	53,5	326
wheat bread	8,1	1,0	48,8	242
Confectionery
waffles with fatty filling	3,4	30,2	64,7	539
fruit caramel	0,1	0,1	92,2	357
raisin cupcake	6,4	17,6	53,6	384
milk candies	2,7	4,3	82,3	364
marshmallow	1,8	0,2	81,3	318
cookie	7,5	11,8	74,9	417
dough	7,9	1,4	50,6	234
chuck-chuck	8,6	1,9	77,9	363
Raw materials and seasonings
mayonnaise	2,4	67,0	3,9	627
sugar	0,0	0,0	99,7	398
salt	0,0	0,0	0,0	—
sour cream sauce	1,9	5,7	5,2	78
soy sauce	3,5	0,0	11,0	58
spicy tomato sauce	2,5	0,0	21,8	98
Dairy
condensed milk	7,2	8,5	56,0	320
cream	2,8	20,0	3,7	205
sour cream 40% (fat)	2,4	40,0	2,6	381
yogurt miracle	2,8	2,4	14,5	91
Meat products
fried pork	11,4	49,3	0,0	489
salo	2,4	89,0	0,0	797
raw smoked pork belly	7,6	66,8	—	632
beef stew	14,1	17,4	0,0	214
Sausages
boiled doctor's sausage	13,7	22,8	0,0	260
smoked Krakow sausage	16,2	44,6	0,0	466
brawn sausage	11,3	28,4	0,3	340
sausages	10,1	31,6	1,9	332
Russian sausages	12,0	19,1	0,0	220
Oils and fats
peasant unsalted butter	1,0	72,5	1,4	662
creamy margarine	0,5	82,0	0,0	745
vegetable-fat spread	0,0	40,0	0,0	360
Alcoholic drinks
Cahors red wine	0,0	0,0	16,0	147
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
beer	0,3	0,0	4,6	42
cider	0,2	0,3	28,9	117
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
Mirinda	0,0	0,0	7,5	31
energy drink	0,0	0,0	11,3	45
* data is per 100 g of product

Menu (Meal Schedule)

Sample menu for the day

Breakfast	oatmeal with water and blueberries; a couple of boiled chicken eggs; espresso.
Snack	a handful of almonds or an orange.
Dinner	steam chicken fillet; fresh vegetable salad of cucumbers, tomatoes, lettuce, onions, seasoned with olive oil and balsamic vinegar.
Afternoon snack	milkshake made from skim milk and raspberries.
Dinner (no later than 17:30)	fillet of pink salmon or other sea fish baked in the oven, served on leafy greens.

Menu for every day

The menu for every day must necessarily include breakfast, lunch and dinner, consisting of proteins, carbohydrates, fiber and fats. Plus two snacks so that the interval between meals does not exceed two and a half to three hours. This regime will not allow metabolic processes to slow down ahead of time, and eating a light salad of green vegetables for dinner will be just what you need. Enrich the salad with boiled chicken or seafood and add a spoonful of olive oil. As an example, we offer you recipes for a complete and at the same time light dinner.

Chicken liver with mushrooms and whole grain bread

Wash and cut 150 gr. liver and cook for 5 minutes. Then discard the liver in a colander, place in a frying pan, add spices, a spoonful of olive oil, the same amount of whole grain flour and fry. Then add 100 gr. chopped champignons, pour in the cream and bring to a boil. Then cover the pan with a lid, remove from heat and leave to simmer. Serve sprinkled with fresh herbs. You can finish the dinner with a cup of cocoa.

Baked cod, green peas and herbal tea

Grease a frying pan with olive oil using a pastry brush and fry the orange zest with a chopped garlic clove. Rub a piece of cod (200 grams) with a mixture of salt and black pepper, place in a non-stick pan, pour over orange juice, sprinkle with bread crumbs and place in an oven preheated to 200 degrees for 25 minutes. Prepare a salad from green peas, cucumbers, herbs and season with a spoon of sour cream. Prepare tea from mint or a mixture of herbs.

Buckwheat with turkey in apple sauce and tea with lemon

100 grams of turkey meat (it’s better to take fillet for dinner), cut into pieces, add a small amount of water and simmer for 5 minutes. Add the finely diced apple and bring to a boil. Then add a little flour, stir until the lumps dissolve and pour in 50 grams of milk. Next, simmer over low heat for 10 minutes. Serve with buckwheat porridge, boiled without adding oil. Finish the dinner with freshly brewed tea with lemon.

This kind of diet will not bring results without a balanced menu throughout the day. Only a proper and nutritious lunch will help you make a light dinner sufficient for your body. And how well you eat lunch directly depends on your breakfast. Get your entire daily diet in order and the results will not keep you waiting.

For those who, due to circumstances, are accustomed to staying up late, the “don’t eat after six in the evening” diet should take another modification: “eat no later than 3 hours before bedtime.” If all the rules are followed, but you still want to eat, allow yourself to eat raw carrots as a night snack.

And lastly: after dinner, a forty-minute walk will help deceive the metabolic processes. Allow yourself to walk at an intense pace before going to bed and then, firstly, you will sleep much better, and secondly, the metabolic processes again accelerated by the walk will burn calories long after you have already fallen asleep.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Advantages and disadvantages

Advantages

Flaws

the formation of correct eating habits allows you to achieve an ideal weight and maintain it in the future, because in 21 days you can learn to eat a little bit of healthy and wholesome foods, not to overeat and not to gorge yourself at night; no need to count calories, there is a suggested menu, following which you can make your figure beautiful and look younger; tasty, nutritious food will prevent you from starving or experiencing discomfort; diet is the prevention of many cardiovascular diseases, gastrointestinal tract, and hormonal systems.

if you simply refuse to eat after a certain hour X, then you may not see any result on the scale, because you also need to eat right all day, not go hungry or overeat, take care of the variety and benefits of food; you need to discipline yourself, switch to healthy fresh food, give up the usual sugar, starch and salt, and bad habits.

How much weight can you lose if you don't eat after 6?

Based on personal experience, the result can be seen after a month. But of course, it all depends on individual characteristics. Age plays a significant role in weight loss.

The older a person is, the more difficult it is to lose excess weight. In a week you can lose about 1-6 kilograms, and within a few months - up to 20. Along with weight loss, heaviness in the stomach will disappear and vigor will appear.

Don't overdo it with excess fluids in an attempt to satisfy your hunger. Otherwise, swelling will appear, and excess fluid can be dangerous if you have certain diseases. Purified water can be replaced with green tea without sugar. By giving up late meals, you help the body cleanse itself and improve metabolism.

If you fill your stomach tightly in the evening, rotting and fermentation will begin, and the food will lie as a heavy “load” until the morning.

As a result, you will wake up with a gray complexion, and many hours of sleep will not provide recovery. When you fall asleep on an empty stomach, you will be pleased to notice not only a flat stomach in the reflection of the mirror, but also a blush on your face.

Do not forget that by combining physical activity and proper nutrition, you will achieve perfection. You can be perfect and healthy if you start the path to slimness immediately!

Tags: Weight loss
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Diet “Don’t eat after 6”: reviews and results

Reviews about the “Don’t eat after 6” diet are varied, because simply refusing to eat after hour X is not a guarantee of results. Perhaps your meals during the day were too high in calories or fasting for too long for your body will only be a signal of the accumulation of excess reserves:

• Alena, 25 years old: “... My results made me very happy - I lost 8 kg in 2 months. It was hard without evening food, but I held on toughly, sometimes I only allowed myself kefir in front of the TV.”
• Sonya, 15 years old: “... I’m still going to school, but I really wanted to look great in the photo, in a week I achieved my goal - minus 3 kg, now I’m happy with my figure and I always try not to overeat at night.”
• Christina, 22 years old: “... While I ate the right food and worked out in the gym, my friend simply refused to eat after 6, and what a surprise it was when a month later she showed 3 on the scales, and I lost about half a kilo "

Disadvantages of evening fasting

If you are not used to eating in the morning, then a complete refusal to eat can result in gastrointestinal diseases. Completely eliminating food after 18 hours is possible only with a strict diet. Fractional meals are distributed until 6 pm at intervals of 2-3 hours. Then you can drink purified water.

Contraindications to evening fasting are:

• anorexia, exhaustion;
• depression;
• thyroid dysfunction;
• pregnancy, lactation;
• liver failure, kidney failure.

This weight loss technique is not suitable for diabetics. If you increase the intervals between meals, this will lead to a sharp decrease in glucose. This diet is also not suitable for those who are prone to constipation.

Girls who lead an active lifestyle and train almost every day should not completely give up dinner. Since intense exercise depletes glycogen levels, the liver may suffer. If the supply is not replenished, there is a danger of fatty hepatosis (liver disease).

You can learn about the features of a diet for weight loss and understand whether you should eat after six by watching the video: