Proper nutrition is one of the indispensable conditions for maintaining a slim figure and good human health. Unfortunately, many of those who want to lose weight do not adhere to the principles of good nutrition: they go on a strict diet and even starve, instead of developing the right eating habits.
Perhaps the most controversial meal is dinner. In some fashionable diets, it is recommended to skip it, but professional nutritionists are not so categorical, they believe that dinner should be easy. And they even cite the example of the Japanese, who traditionally serve low-calorie meals in small portions for dinner.
So, following the advice of experts, an evening meal should start 4 hours before bedtime and consist of those foods that contain no more than 20% of daily calories for an adult. The daily calorie intake of an adult ranges from 2500-4500 thousand calories (depending on gender, age and lifestyle).
Best for an evening meal are those foods that do not last long in the stomach, and by the time they go to bed they migrate safely to the intestines. For one or two hours they remain in the stomach: sour-milk products, soft-boiled eggs, high-quality yogurt (natural), unsweetened fruits. They stay in the stomach for three to four hours: low-fat boiled meat, fish, rice, boiled potatoes, vegetables (not legumes), rice, sweet fruits. "Transit" of fatty and fried varieties of meat, fish, beans, as well as their various combinations with cereals, pasta, potatoes, bread, takes more than 4 hours.
Thus, a healthy dinner can include boiled or baked meat (fish), fresh vegetables, sour-milk products, or, alternatively, a fruit mix instead.
As an easy dinner, an omelet with cheese or seafood is perfect, as well as just an omelet filled with fresh herbs or tomatoes. In general, there are many recipes for tasty and healthy salads that have a very interesting appearance. For example, the original Rubik's Cube vinaigrette, seasoned with vegetable oil and having a standard set of ingredients: boiled potatoes, beets, carrots and pickles. This salad is very convenient to cook using a special . This wonderful fixture facilitates the preparation of any salad, making it several times more pleasant!
For lovers of meat products for dinner, you can cook a rabbit or chicken in a pot. For this, the meat stuffed with garlic, cut into several parts, is laid on the bottom of the pot, a little salt and pepper. On top we put onion rings and carrots, as well as celery for taste. Then add 1-2 tablespoons of low-fat sour cream and diced tomatoes, after which we fill the pot in 2/3 with water and put in the already heated for 40-50 minutes. Fragrant and nourishing, and, most importantly, a diet dish is ready! Ideally, following the “golden rule” of meat dinner, any vegetables other than legumes and potatoes are served to him.
Finally, I want to add about the importance of the mood with which we eat. Let it not be depressed, even if you allow yourself a small piece of the desired, but harmful, from the point of view of a healthy dinner, product.