Rules for a good supper
1. Serving size and food ratio
A handful or something that fits in two palms is your standard portion. On average, it is about 350 g for a man and 250 g for a woman. An important rule: the vegetables and herbs on the plate should be 2 times more than the protein.
2. Calorie portions
The average calorie evening meal - up to 400 kcal (for those who lose weight - 300-350 kcal). Proper dinner should be balanced, but not high-calorie: ideally, if the last meal accounts for 20-25% of the total caloric intake of the daily ration.
3. Supper time
The time of the last meal depends primarily on the mode of the day, so for each person it is individual. The main condition is to have supper no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then the last time it is desirable to eat at 17.00, and if it is closer to midnight, then you can have dinner at 19.00-20.00.
4. Forbidden Products
If the evening meal includes a portion of fried potatoes, which is adjacent on a plate with a juicy pork chop, supplemented with mayonnaise salad and cake, then it is better, as popular wisdom teaches, to give dinner to the enemy. Such a menu and a figure spoils, and health is harmful. All cereals, except buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise, are included in the list of forbidden dishes for dinner. Pasta, dumplings, ravioli, bakery products, including white bread, chocolate and other sweets are also not recommended for an evening meal.
5. Healthy products
Low-fat meat: chicken, turkey, rabbit, beef;
Seafood: mussels, shrimps, scallops, crabs, squids;
Low-fat and moderately fatty fish: flounder, cod, blue whiting, pike, river and sea bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc .;
Fresh vegetables: all kinds of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leek, parsley, dill and other greens;
Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplants, pumpkin, paprika, corn, all kinds of cabbage;
Soft-boiled eggs, scrambled eggs with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, cheese, ricotta);
Natural dairy products (low-fat or with a minimum fat content), containing live probiotic cultures: kefir, ryazhenka, yogurt, yogurt, cottage cheese;
All berries and fruits, except for bananas and grapes: apples, peaches, persimmon, citrus, kiwi, pineapples, raspberries, cherries, blueberries, etc .;
Almonds, walnuts, dried fruits, mushrooms, whole-grain unleavened bread (but not more than 40 g);
Milk in the form of heat, provided that it is used separately from other foods.
Supper options
The most useful combinations for supper:
Grilled poultry fillet (chicken or turkey) with vegetable salad garnish;
Boiled rice (unpeeled brown) with seafood (mussels, shrimps, squids or scallops);
Vegetable stew (from zucchini, carrots, onions, cabbage and bell pepper);
Buckwheat porridge with a garnish of fresh tomatoes, radishes or cucumbers;
Seafood salad with vegetables;
Cottage cheese with honey and berries;
Fish, baked in the oven, grilled or steamed, with fresh vegetables to garnish;
Rabbit meat baked in foil with tomato salad;
Cottage cheese casserole with herbs and vegetables;
Vegetable soup with a small amount of white meat or seafood;
Omelet with mushrooms, green peas or stewed vegetables (bell peppers, onions and tomatoes);
Pumpkin salad with carrots or pumpkin casserole with cottage cheese.
Proper supper for weight loss
If you want to part with the hated centimeters at the waist, in any case, do not refuse the evening meal. Depriving yourself of supper, you can lose a few kilograms, but this is enough only for a short time: the body, anticipating a shortage of food, will regard it as hunger and will begin to put it in reserve.
Supper for weight loss should be light, but it can not be limited to apples or glasses of yogurt. Choose rich protein and vegetable dishes, eat fresh vegetables and berries. All kinds of cabbage are very useful for losing weight: white, Beijing, color, Savoy, Brussels sprouts. Sea kale for supper will give you a feeling of fullness, and sauerkraut will prevent digestive problems.
It is useful to add to the evening meals (if there are no contraindications) moderately hot spices and spices: ginger, cardamom, coriander, garlic, horseradish and mustard. They improve digestion, activate metabolic processes, due to which excess fat and reserves of cholesterol are eliminated from the body more quickly.
And a few more tips for those who want to lose weight: eat slowly, chewing food thoroughly. Say goodbye to the habit of watching TV while eating. Use plates in blue or black. Add to your favorite dishes simple, natural seasonings. Salads, season with olive oil or low-fat yogurt. If you really want sweet after supper, drink herbal tea (mint, linden, chamomile) in the bite with honey, or cook a decoction of rosehips.
What to cook for supper: recipes
Recipe 1. Salad "Quail"
It will take (for 1 serving): 100 g of boiled chicken or turkey fillet, 1 cucumber, 2 quail eggs, lettuce, half a sweet and sour apple, salt and 1 tablespoon of olive oil, a little balsamic vinegar (if desired).
Mix vinegar with oil. Cut the meat with cucumber into strips, the apple and the eggs into cubes. Combine all the ingredients in a salad bowl, add salt and dressing, mix and place on a plate decorated with salad leaves.
Recipe 2. Rabbit in a pot
You will need (for 2 servings): 400 g of rabbit meat, 4 garlic cloves, bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, several black peppercorns, 1 tablespoon of sour cream and tomato sauce, salt to taste.
Onions, carrots and celery cut into rings, tomatoes - into slices. Cut rabbit meat into medium pieces, chop garlic, salt, smear tomato sauce mixed with sour cream, put the pot on the bottom, add bay leaf, peppercorns, top with vegetables and fill with 2/3 of the volume into the oven for about 45 minutes
Recipe 3. Royal Omelette
It will take: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon of olive oil, a little chopped greens.
Wash vegetables. Chop onion, tomato and peeled seeds cut into cubes. At the preheated pan with oil, first lay the onion, fry until light ruddy, then add pepper and tomatoes. Simmer the vegetables for 10 minutes under the lid closed, at the end add the beaten eggs, salt and other spices to taste and cook under the lid on very low heat for 3-4 minutes. Serve with fresh herbs.
Recipe 4. Vegetables with fish
You will need (for 6 servings): 1 kg of lean fish fillet, 2-3 eggs, 200 g of sweet bell pepper and leek, half-dill, vegetable oil, coarse pepper, salt and juice of half a lemon.
Salt the fillets, roll in the pepper and sprinkle with lemon juice. Wash vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and mix with chopped onion. Grease a baking sheet with butter, put half of the egg mixture, then - pieces of fish. Sprinkle with dill fillet, cover with sweet pepper and cover with the remaining onion-egg mass. Cover the baking sheet with foil and bake in the oven until cooked (about 20-25 minutes at a temperature of 200-220 degrees).
Recipe 5. Cottage cheese dessert with berries
You will need (for 1 serving): 150 g low-fat cottage cheese, 1 dessert spoon of natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.
Pound cottage cheese with honey. Rinse the berries, clean the tails and dry. You can decorate them with a dessert or cut the berries into cubes and mix with the curd mass. Such a dessert elevates the mood, perfectly saturates, and in one portion only 250 kcal. If desired, you can add a few nuts to this sweet and figure-safe treat, and replace the berries with kiwi, apples, plums, and apricots.
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