Evening meal and training in the evening. Late dinner - what is better to eat in the evening? How many hours before sleep can I eat? Opinions of different people what to eat at night with proper nutrition

Speaking O. proper nutritionWe mean not just use of useful products, but also food with small portions, every 2-3 hours. Accordingly, the daily diet will consist not only of breakfast, dinner dinner, but also to hold small snacks between them. Our task is to make these snacks useful for our body. The correct snack should not be performed on the run, it should be regarded as a full meal.

There are many and large portions harmful to the body. When a person eats 3 times a day and at the same time he strongly overeats, the metabolism can be slowed down. Food that enters the body very slowly and is poorly absorbed. A person thinks that he enriches his body with vitamins, and in the end only harms him.

The body is much easier to recycle food which comes to the body gradually. For example, it is advisable to eat about three times a day, but in small portions.

With six different meals, the volume of food decreases, the stomach is not stretched.
Here is a simple example. Man came from work hungry. In the morning I did not eat anything and did not have time to dine. It eats a large portion of food, and the body defined the amount of fats postpones the reserve. And then a person is perplexed and outraged where the sides in his waist, sagging the belly, because I eat only once a day.

With a healthy diet and snacks, there will be no painful feeling of hunger, the more always at hand there will be a light snack.

A person can plan his diet itself. To be and useful and tasty.

When is it better to eat?

It is necessary to snack correctly. This is done when it already wants to eat, or between breakfast and lunch. For people who can forget to have a snack, you can use small reminder stickers, or just put an alarm clock on a cell phone.
For the snack it is not necessary to allocate too much time, you will be enough to give it 5-10 minutes. Even if you have a lot of work, you need to distract and thus it turns out that you will rest and replenish your body with useful substances and vitamins.

Approximate power scheme:

• 6: 00-9: 00-breakfast
• 11: 00-snack (second breakfast)
• 13: 00-15: 00 Lunch
• 16: 00-17: 00-snack (afternoon book)
• 18: 00-19: 00 dinner
• 21: 00-snack (second dinner)

What products can be used so that the snack would be correct

Nutritionists argue that products are rich in protein and carbohydrates. They are not very calories, and will give you a lot of energy for a whole working day.

Such products are:

• cottage cheese, yogurt;
• citrus;
• nuts, dried fruits, berries;
• eggs;
• fresh vegetables and fruits.

But the most important thing is to look after the portion, and in no case overeat.

First snack or second breakfast or lunch

If in the morning, in a hurry going to work, you did not have time to have breakfast and your breakfast consisted only from a cup of coffee, then during your snack you must eat anything substantial. The ideal option In this case, the use of oatmeal, cheesens or omelet. But if the breakfast was dense, then you can have a snack with some fruit, fresh or in the form of dried fruits. They are well suited for snacks. For people working in the office, or in a crowded place, these products will be very appropriate, because they do not interfere with the surrounding unnecessary smells.

The snacks we try to get rid of the feeling of hunger. But it is necessary to do it rationally and with benefit for the body. What are the correct slimming snouts without prejudice to the shape and health? You will learn about this by reading this article.

Fractional food

In many diets, fractional food is often used (5-6 times a day) in small portions. With such a system of nutrition, the body does not feel feelings of hunger and does not postpone about the reserve. Therefore, there is a smooth process of weight loss without stress for the body.

If, in addition to the main techniques of food, making small correct snacks (about 3 times a day), then you will significantly get rid of surplus and become significantly slimmer. With frequent food acceptors, the metabolism is improved, the level of glucose and cholesterol in the blood is normalized.

Dress time. What time is it better to eat and that

Usually, the snack is arranged between the main haunches of food or, when you understand what is hungry and you want to eat. But it happens that man works hard and sometimes forgotten about food, it would be worth it to establish a reminder in gadgets (computer or on the phone).

The most correct snacks are the second breakfast and afternoon ground. So, an exemplary treatment scheme taking into account snacks:

6: 30-9: 30 - Main breakfast

11:00 - Second breakfast

13: 00-14: 00 - lunch

15: 30-17: 00 - afternoon

18: 30-19: 30 - Dinner

21:00 - second dinner

As a result, with such a 6 total volume of eaten will be less than at 3 times. First it will be difficult to get used to such a mode and configure yourself. But gradually this schedule will enter useful habit And help you eat right. The snacks on proper nutrition will help you to lose weight, you need to not be lazy and regularly adhere to this regime.

The main bases of the diet:

• It is necessary to include foods containing animal protein.
• Sweets (fruits, honey, bitter chocolate) can be added slightly to the diet in the morning, after lunch - only unsweetened products.

Lunch

It has long been proven by nutritionists that if not breakfast, there is a fairly big risk of overeating during the day. This fact is worth notice to those who want to lose weight. In the morning there is an accelerated metabolism. So all the food is well absorbed and set excess weight not happening. Breakfast should be dense. It is necessary in order to for the next 3-4 hours you have not experienced feelings of hunger. The second breakfast menu depends on how tightly you have breakfast for the first time. If it was a calorie and nutritious, it will be enough to eat fruit. It can be an apple, kiwi, citrus. But bananas and grapes can only eat sometimes a little. Since they contain a lot of sugar and calories. Fruits should be fresh and environmentally friendly (without nitrates and pesticides). For the rate of one snack, one large fruit or a handful of sliced, maximum can eat 3 handles.

If you decide to eat dried fruits, then you need to remember that the calorie content is the same as in fresh fruit. To obtain the desired volume, dried fruits need to be pouring boiling water and wait when they scatter. Cucats - dried fruits in sugar. They are much calorie for ordinary dried fruits. They are equal to almost sugar-rafinada, so they are not considered snacks on proper nutrition. If there was only a cup of tea or coffee for breakfast, then in the second breakfast you can eat something more substantial. For example, we dwell the curd souffloy, omelet, boiled eggs. You can eat porridge: buckwheat, oatmeal, born.

Options of the second breakfast

The correct slimming snacks may be such:

• baked apple stuffed with cottage cheese, poured by honey;
• pear, kiwi or berries (150 gr.) With disadnant yogurt (100 gr.);
• kuraga (100 gr.), Cashew nuts (100 gr.);
• cocktail of 100 gr. milk, 100 gr. Berries and 50 gr. cottage cheese;
• 20 gr. Gorough chocolate with green tea;
• curd pudding with a small number of honey.

Afternoon person

Closer to the evening the afternoon school expects you. If the working schedule does not allow you to be at home early, then arrange the evening the right snacks at work at the end of the working day. This will help you not feel the feelings of strong hunger, and then do not break and eat big portions. For horseship, the most suitable products are: Prostokvash, cottage cheese, yogurt, kefir. Calcium contained in them, the organism is absorbed better in the afternoon.

You need to know that for saturation, fermented dairy products are used slowly. Kefir is better to eat a spoon.

Snacks on pp.

Options for snacks with proper nutrition:

• avocado salad with feta cheese (50 gr.);
• vegetable salad with the addition of olive oil;
• kefir (150 gr.) and grain loaf;
• green (parsley, dill, and kefir (300 gr.)
• tomato Salad with beans with sunflower oil (200 gr.)

2nd dinner (approximately 4 hours before sleep)

Must be light, protein:

• kefir or ryazhenka - 200 gr.;
• drinking yogurt without sugar;
• egg welded screwed;
• omelet from 2 eggs.

Snacks on begu

Not all people have the opportunity to eat calmly. Many do it "on the run". It is important to remember that the snack of fast food is prohibited. So brings harm to your figure and health. If you are forced to have a quick snack, then make your choice in favor of grain bread, yogurt, fruit-nut mixes. These are all slow carbohydrates. So even those who observe the diet for weight loss. Even the sandwich is allowed, but "right". On a piece of grain loaf or bread with bran, put a small lover of boiled veal or chicken breast and from above a little fresh greenery.

Snacks at work. What should they be? What will be useful will use

Many have accustomed to arrange snacks at work with cookies, candy or baking from the buffet. Should know that such tasty but not healthy foodscontaining a large amount of carbohydrates. They cause fluctuations in blood glucose levels, which leads to a decrease in performance.

Proper snacks at work contribute to the energetic and effective mental activity. Therefore, it should be abandoned from harmful snacks and try to think in advance that you take with you. For convenience there are special meal containers.

It is recommended every hour to make small breaks for tea drinking. Herbal or green tea will help to deceive the stomach, he gives a feeling of satiety. It is also good to drink more water to be more like - can be added to it mint or lemon.

If the portion is too big, the body begins to digest it hard, spending a lot of energy. Brain activity decreases, a sense of drowsiness arises. Then effectiveness labor activity Falls. Therefore, it is more useful to eat in advance the cooked homemade food.

What are the options for correct snacks at work? Now consider:

1. Fruits (apple, banana, pear). They are enough to wash or clean, they are useful and convenient for transportation.

2. Kefir or other milk product without additives and sugar.

3. Dried fruits (dried apricots, raisins, dates), and nuts (walnut, cashew, hazelnut). Such a mixture is nutritious and useful.

4. Finished grains appeared on sale or but they should not be carried away. Since they contain a preservative.

5. A small amount of bitter chocolate with green tea will be a delicious addition to any products.

Snack ideally

The snacks on proper supply for weight loss must imply the presence of vegetables in the diet. Fresh vegetables are well combined with many products. Therefore, they can be used after any feeding (lunch or dinner).

They are well absorbed and non-calories. Can be cleaned and cut bell pepper And cucumbers, tomatoes, radishes. And here is a crisp and useful snack ready.

rules

Now consider the rules of healthy snacks:

it is impossible to hurry;

do not eat on the go;

be sure to follow hygiene: Wash your hands before applying food, or use wet napkins;

• it is necessary to leave the work performed at the computer, otherwise the food is badly learned, and the effectiveness of affairs is reduced;

• in advance before snacking, it is recommended to drink a glass of pure water, it will help you to eat less than you used on an empty stomach.

Little conclusion

Summing up, it turns out that the correct snacks for people who observe the diet for weight loss and simply supporting healthy image Life is the necessary moment in nutrition. It is impossible to ignore them. Otherwise, the risk of a set of excess weight and growth of fatty layers arises. Dolls at work - a difficult task. But if it is true to configure yourself and organize, then everything is done. Observing the mode of proper nutrition and snacks, you are guaranteed wonderful health and well-being. We wish you a good mood!

But here you need to observe a certain mode of the day: to go to bed no later than 10 pm and breakfast no later than 7 am. Otherwise, our body will take such a forced starvation as a threat and quickly will return lost kilograms, and even further gains, about the reserve.

With long starvation, more than 10 hours, the body produces lipoproteinlipase. It is because of this enzyme the kilograms dropped as a result of starvation with an excess.

This effect is associated with evolution. The thing is that the situation with a decrease in the number of food, our intelligent body perceives as a threat to existence. Under these conditions, lipoproteinlipase is activated and starts to actively store the source of energy - fatty tissue. This mechanism is millions of years. And only relatively recently, scientists revealed a connection between low-calorie nutrition and obesity.

Late dinner: for or against?

Now the requirements for dinner are not so categorical. Recommendation is simple - there is no time at night no later than 2 hours before sleep, and better - for 4. This time is usually enough to digest majority of products. Some studies related to the calorie counting method claim that it is possible at any time of the day. Only the total number of calories is important. For women - 1600-1800 kcal, for men - 2000-2200 kcal.

Dinner is considered necessary and useful for the body. It is connected with the latest research in the field healthy nutrition. It turned out that evening meals are important for the proper operation of the body. But the food for late snack is not suitable for any and serving should not be the biggest per day. Allachable dinner will hurt a figure and breaks a dream.

For the thickening of hunger at night, not entirely useful products are often selected. And this is the main problem. With the modern rhythm of life, you must observe if not the day of the day, then at least the rules of useful nutrition.

So, that you can eat in the evening, so as not to recover, and even better - to lose weight.

List of products suitable for late snacks

For evening snacks are suitable for calorie products that give a feeling of satiety and do not interfere healthy sleep. As you can eat in the evening, not only not to recover, but also get the maximum benefit. The basis of the evening diet first should be proteins, carbohydrates and fats are allowed in a minimal amount.

1. Cottage cheese It is better to choose a skimproof or with a small percentage of fatty. Good product for the correct snack for the night. This is a good source of easily durable protein. It is necessary in a couple of hours before sleep, preferably without sweeteners. You can add a handful of berries as an enhancer. Portion of cottage cheese no more than 100 grams. As a replacement of cottage cheese, you can eat small (grams 30) a piece of cheese.
2. Kefir, Natural Yogurt, Ryazhenka. Efficiency products are almost the perfect option to combat night hunger. Kefir contains a large amount of calcium, protein. Amino acid tryptophan contained in ferocular products allows you to improve sleep quality.
3. Greens Contains a lot of fiber and little calories, which means that it will require more energy. It is possible in its pure form or as an additive to kefir, natural yogurt or cottage cheese.
4. Fruits and berries You can eat almost any. Even bananas, but with caution and not every day. Perfect snack - apple, citrus, cherry.
5. Vegetables contain a lot of fiber and some calories. Eliminate from the evening diet costs only potatoes. They can eat raw or cook for a couple, grill, bake in the oven or cook light vegetable soup on dinner.
6. Meat also contains a lot of protein. Here we are talking about low-fat poultry meat first. Pork and beef are suitable for lunch and dinner. Yet the meat is a pretty heavy product that requires a long digestion, so that there is it possible not later than 4 hours before sleep. Cook for a couple, grilled or cook.
7. A fish A good source of protein, a number of trace elements and amino acids. The protein contained in the fish is designed easier than the protein of meat. For dinner, choose non-large varieties of fish - Heck, cod, pike.
8. Orekhi Very calories, so you can eat a very small portion to satisfy.
9. Eggs, more precisely, egg proteins, source of easily durable protein. Eat them boiled or in the form of an omelet, for example with vegetables.
10. Buckwheat. Nutritionists do not advise there to dinner porridge due to high content Carbohydrates. Buckwheat became an exception due to a large amount of protein and fiber in the composition. In addition, it is quickly digested, and slow carbohydrates retain a feeling of satiety for a long time.

List of products from which it is better to refuse

Useful products suitable for thickening night hunger, but even more products that are very undesirable for the night. The fact is that many of them are not suitable for proper nutrition, so they are better to exclude from the diet. Others are too long and interfere with a healthy dream, which is badly affected by both well-being, and on the figure.

1. Fast food - Pizza, hot dogs, burgers, chips and crackers - contains many calories and few useful substances.
2. Pickles and marinades They burn appetite, contain excess salt, which delays water in the body.
3. Red meat and fatty food For too long digest, so it is not suitable for late dinner.
4. Pasta, baking, sweets contain many carbohydrates, so there are them better in the first half of the day.
5. Sausage products and smoked contain a lot of salt and few useful substances.
6. Yogurts and cottwords With fillers, there is not enough that sweet, so also with a bunch of preservatives and dyes.
7. Alcohol Bad affects the night's sleep, can cause overeating due to the weakening of self-control.
8. Mayonnaise And the sauces on its basis is a very calorie and useless product, although delicious.

Options for useful dinners

• The ideal option to eat for dinner, according to nutritionists, is boiled, baked or stew. Chicken fillet can be replaced by turkey or rabbit fillet. Good way Eat "dry" chicken breast - meat souffle, cooked in the oven or for a couple.
• In addition, the dinner is perfectly suitable - boiled, baked - with vegetables and greens on the side dish.
• You can put out any vegetables. Or eat them with raw, for example, in the form of a salad with refueling from a small amount of unrefined olive oil with lemon juice, yogurt, or just lemon juice.
• The excellent version of dinner is buckwheat with kefir or with vegetables. And satisfying, and useful.
• If you want something normally - low-fat or unfavorable cottage cheese. You can add kefir or natural yogurt, greens, berries or fruits to it.

If you have already dinner, but hunger does not lag behind, then the easiest and easier energy-intensive way to drown out Zhor - drink a glass of kefir. it a good option For late snack to lose weight. For a variety of kefir or any other milk drink, you can add greens or berries.
Such a simple way to eat - eat an apple, orange or grapefruit.

This is a very small list of dishes for dinner or snack.

Important to rememberthat the selection of dishes for dinner depends first of all from ourselves. You need to focus on your feelings and remember that everything is individually. Someone will arrange a light snack, and someone needs a full dinner. The main criterion is a feeling of satiety until the morning.

Conclusions:

1. In the first half of the day, it is better to eat food rich in carbohydrates, and in the second - proteins.
2. Wash more energy than getting with food.
3. Eat no later than 2 - 4 hours before sleep.
4. To lose weight, eat fractional (4 - 6 times a day).
5. If you wake up at night from hunger, you need to adjust the daily diet and power mode.
6. Do not confuse thirst with hunger. I woke up at night hungry, drink a glass of water.
7. Eat only useful natural products.
8. The easiest way is useful - not to buy prohibited products.

You may also be interested:

Another evening Zhor familiar occurs because of the wrong food behavior in the course of the day, when instead of a full breakfast, lunch and snacks, you eat as it turns out.

Alas, if you do not comply with the rules, the late "breakthrough" to the refrigerator is inevitable. How to rebuild your regime, and what should be the right dinner, I will try to tell in this article.

How to warn evening zhor?

Rule number 1 - breakfast

Breakfast is the very first and most important meal. He "launches" metabolic processes, including fat burning. The missed breakfast slows down the calorie consumption during the day, in the end you will get better, but most importantly, the risk is taken in the evening, which in combination with slow metabolism will accelerate the process of weight gain.

Breakfast consisting of flakes made of sugar and corn flour, or sandwicher from white bread With sausage - this is also not an option.

Proper breakfast for losing weight is complex carbohydrates (porridge, bread from whole grain With bran), fruits or dried fruits, yogurts, cottages, boiled eggs or omelet.

Several options for the right breakfast:

1. 150 g cashie on water with pieces of apple, 1 boiled egg, unsweetened tea.
2. 150 g of low-fat cottage cheese with 50 g of dried fruits, 2 loaf, tea.
3. Omelet from 1 eggs, 1 protein and milk on a small amount vegetable oil, Tomato and a piece of bread, drink.

Rule number 2 - dinner

If a right breakfast You can still cook, because you wake up, after all, at home, but it is necessary to dinner for the majority at work. There are not many options here - take me with you, there is what they give in the dining room, or eat in a cafe or restaurant.

It is best to cook something dietary home and take with you the so-called lunch box. In principle, if you take with me a salad of vegetables and steam fish, they will not be ruled in a few hours without a refrigerator. I do this, because the dining room, where I work now, does not please the dietary dishes ...

Sometimes, when cooking no time (or reluctance), I take a fitness-bread with cheese, a pair of apples and yogurt. I have such a soldering for a day. Grain bread without yeast or fitness-bread, fruits and sour milk often save me from "hungry death" at work, without consequences for the figure, and plenty of useful substances in them. I advise you to do the same. A strained schedule or zeietot at work is not at all reason to skip the snacks or there is everything, "what is not pinned"!

In restaurants, dining or cafe Choose the most simple dishes - steam vegetables, baked or stewed meat, cereal dishes and drinks without sugar.

Lunch start with lettuce or just sliced \u200b\u200bvegetables.

Then the soup is better light vegetable or broth.

The main dish is low-fat protein products and cereals or boiled potatoes on the side dish.

Rule number 3 - if before dinner, snack

After 2 - 2.5 hours after meals, you can eat, if until the next full meal is still far away. The snack is 1 fruit plus a piece of cheese, yogurt with a loaf, a handful of nuts and dried fruits, fermented dairy drinks or cottages without sugar. Such snacks will help you to safely live to dinner, without leaving the insane feeling of hunger.

Rule number 4 - dinner easily and satisfying

The main thing is that you need to understand: Dinner is not the reason for the formation of fat in your body. Moreover, the right dinner is able to even make you slimmer, help easier to fall asleep and wake up with ease.

Dinner should be approximately 15-20% of the daily energy need. Ideally, it should consist of light protein products (seafood, fish, cottage cheese, low-fat cheese or other fermented milk products), stewed vegetables, minimal fat.

A variant of the right light dinner can be a baked apple and a glass of kefir or a little cottage cheese, plus green tea, good dinner for losing weight - green or just fried eggs with vegetables.

This should be enough if during the day you followed my recommendations, ate as follows and two hours after a light dinner went to sleep.

Riot and light dinner

But what to do if you could not have a dinner normally (this is an exception, and not the option of the norm!) And go to bed late? In this case, dinner from fish and stew vegetables need to be added with complex carbohydrates - a piece of bread, a small amount of rice, and after a couple of hours, drink a glass of kefir or other low-fat dairy drink without sugar.

Fish and cottage cheese are wonderful "evening" sources of protein. Complete them with vegetables, complex carbohydrates, then your dinner will be useful, satisfying, but not "heavy." You can even prepare delicious pasta with vegetables (pasta, naturally without oil and a little).

If you eat, 4-5 or even 6 times a day, but small portions, you will be able to avoid the attacks of evening hunger and provide your body all the necessary nutrient and useful substances. And forget about the habit of there is a skish - the brain takes about 20 minutes to understand that the body is fed, so the pauses will be very useful during dinner.

How and when to dinner

It is better to dinner in a good company, but not before the TV or with a newspaper before your eyes. So you will eat less. After all, it is always more difficult to get rooted when someone besides the TV look at you. The situation should not be excited with you excessive appetite, use light shades dishes, you can also include calm music.

Dinner is better no later than two or three hours before sleep so that the food does not interfere with the normal sleep, and sleep is a full digestion. Before bed, you can drink a glass of low-fat dairy drink.

So, in the evening it is possible, and what is categorically impossible? After six hours, more precisely four hours before sleep, you should not use fats and simple carbohydrates. For example, a sack of macaronium or a sandwich will quickly be satisfied, but the feeling of hunger will also quickly come back. Exclude from the evening diet as heavy food roasted meat or potatoes. Dishes with sharp seasonings excite appetite and thirst, salt products detain water in the body, which means they are also not suitable for dinner. Sweets in the evening not only harm the figure, but also excite the nervous system, which interferes with a relaxed full-fledged sleep.

Useful food in the evening - these are products with so-called zero or minus calorie. These include some vegetables and fruits, low-fat meat and fish, fermented dairy products. Here is a list of vegetables that can be consumed after the sixtime: artichoke, beets, cabbage, cucumbers, carrots, eggplants, green pea, green beans, pumpkin, green leaf salad, tomatoes and any garden greenery. From fruits should be given preference to cherry, cherry, watermelon, raspberry, blueberries, blueberries, currants, grapefruit, mandarin, oranges, lemon (lime), kiwi or strawberries.

Crabs, lobsters, flounders or cod and all representatives of the creak breed will be useful from seafood and fish.

The leading position among products that can be used before bedtime occupy milk. It is better to choose products with minimal storage. The ideal option will be products with weak fat. Efficiency products contain a large amount of calcium, as well as a protein that is easily absorbed. Excellent option There will be kefir, yogurt, cottage cheese or ryazhen.

Seating in the evening 50-60 g meat will help to lose weight and get rid of stress. Preference should be given to chicken or rabbit fillet. The turkey will be useful. Prepare meat is better for a couple or backing in the oven. The chicken fila pieces, rabbit or turkey do not contain fat, but are a supplier of group vitamins in, such as Tiamine, Riboflavin, Holin, folic acid. They maintain a functionality nervous system And initiate many metabolic processes. And those who are engaged in intense exerciseAfter six evenings, it is not only possible to use protein food, but also necessary, it contributes to the growth of muscle mass.

Health and good figure often require completely reconsider the usual diet. But it is worth it. Yes, and the choice of the right products is quite wide, so you can always cook a delicious and useful dinner. Drink on health!