Many people wonder what to eat for dinner so as not to gain weight. Dinner is an important meal, which should provide the body with the necessary nutrients, but at the same time not burden it before bedtime. The key is to choose the right products and exercise moderation in the amount of food consumed.
Rules for a healthy dinner
- Ease of digestion: Dinner should be easy to digest so as not to strain the digestive system and ensure a restful night’s sleep. Avoid heavy-digested foods, fried foods and fatty foods.
- Protein and fiber: A dinner rich in protein and fiber will keep you feeling satiated for longer and prevent nighttime hunger attacks.
- Moderate carbohydrates: Choose complex carbohydrates with a low glycemic index, such as whole-grain breads, cereals, brown rice.
- Limited fat: Avoid fatty meats, cheeses and sauces. Choose lean meat, fish, and vegetable oils.
- Vegetables: add plenty of vegetables to your dinner, which are low in calories and rich in vitamins and minerals.
- Regularity: Eat dinner regularly, preferably 2-3 hours before bedtime.
- Hydration: Drink plenty of water, including before and after dinner.
Products recommended for dinner
- Lean meat: Chicken, turkey, veal, rabbit.
- Fish: Salmon, tuna, cod, mackerel.
- Eggs: A source of protein and healthy fats.
- Dairy: Lean cottage cheese, natural yogurt, kefir.
- Vegetables: all kinds of vegetables, raw or cooked.
- Whole-grain bread: A source of fiber and complex carbohydrates.
- Groats: buckwheat, millet, quinoa.
- Brown rice: A source of fiber and minerals.
- Nuts and seeds: A source of healthy fats, but in limited amounts.
Examples of healthy dinners
- Salad with grilled chicken and vegetables
- Scrambled eggs with tomatoes and chives
- Whole grain bread sandwich with cold cuts, cottage cheese and vegetables
- Salad with tuna, egg and vegetablesVegetable soup with porridge or rice
- Cottage cheese with fruit and nutsOmlet with vegetables
What to avoid for dinner?
Heavily digested foods:
Fried, fatty, breaded foods.Fast foods: Rich in trans fats and salt.
Sweets: Sugar raises blood glucose levels and promotes fat accumulation.
Carbonated drinks: Contain a lot of sugar and calories.Alcohol: Is caloric and interferes with metabolism.
Caffeine: Can make it difficult to fall asleep.
Large portions: Eat dinner in moderation to avoid overeating.
Additional tips
Eat slowly and mindfully: – Focus on your food and savor the taste.
Don’t eat in front of the TV or computer: – Distractions promote overeating.
Prepare dinner in advance: – Avoid the temptation to reach for unhealthy snacks.
Make sure you have the right atmosphere: – Eat in a calm and relaxing environment.
Remember that a healthy dinner is an important part of a healthy lifestyle. By following the above rules, you can enjoy a tasty and nutritious meal that will not negatively affect your figure.
