Familiar to many evening zhor arises due to improper food
behavior during the day, when instead of a full breakfast, lunch
and snacking, you eat as it will.
Alas, if you do not follow the rules, late “breakthrough” to the refrigerator
inevitable. How to rebuild your mode, and what should be
correct dinner, I will try to tell in this article.
How to prevent the evening zhor?
Rule number 1 – have breakfast
Breakfast is the first and most important meal. He “starts”
metabolic processes, including fat burning. Missed breakfast
slows down calorie consumption throughout the day, eventually you will
recover, but most importantly, there is a risk of overeating in the evening, which
combined with a slower metabolism will speed up the recruitment process
Breakfast consisting of sugar and corn flakes
flour, or white bread sandwiches with sausage – this is also not
Proper breakfast for losing weight is complex carbohydrates (cereals,
whole grain bread with bran), fruit or dried fruit, yoghurts,
curds, boiled eggs or scrambled eggs.
Several options for a proper breakfast:
- 150 g of porridge on the water with apple slices, 1 boiled egg,
- 150 g low-fat cottage cheese with 50 g of dried fruit, 2 loaves, tea.
- Omelette from 1 egg, 1 protein and milk on a small amount
vegetable oil, tomato and a slice of bread, a drink.
Rule number 2 – have lunch
If the correct breakfast can still be cooked, you wake up
You are still at home, but most people have to eat at work.
There are not many options here – take food with you, eat what they give in
dining room, or eat in a cafe or restaurant.
It is best to cook something diet at home and take with you.
the so-called lunch box. Basically, if you take with you
vegetable salad and steam fish, they will not spoil in a few
hours without a fridge. I’m doing this because the dining room
institutions where I work now, not happy diet
Sometimes when there is no time to cook (or reluctance) I take with me
fitness bread with cheese, a couple of apples and yogurt. This ration is enough for me
for the day. Grain bread without yeast or fitness bread, fruit and
sour milk often saves me from starvation at work, without
consequences for the figure, and even nutrients abound in them.
I advise you to do the same. Busy schedule or time trouble on
the work is not a reason to skip snacks or to eat everything
In restaurants, canteens or cafes choose the most simple dishes –
steamed vegetables, baked or stewed meat, cereal dishes and
drinks without sugar.
Lunch start with a salad or just chopped vegetables.
Then the soup – better light vegetable or broth.
Main course – low-fat protein foods and cereals or boiled
potatoes to garnish.
Rule number 3 – if the dinner is far away
have a bite
After 2 – 2.5 hours after eating you can eat, if before
the next full meal is far away. Snack is 1
fruit plus a slice of cheese, yogurt with a loaf of bread, a handful of nuts and
dried fruit, sour milk drinks or sugar free curds. Such
snacks will help you to live safely until dinner, without leaving
mad feeling of hunger.
Rule number 4 – dine easy and satisfying
The main thing to understand: dinner is not the reason for education
fat in your body. Moreover, the right dinner can even
make you slimmer, help you fall asleep easier and wake up with
Dinner should be approximately 15-20% of the daily need for
energy. Ideally, it should consist of light protein products.
(seafood, fish, cottage cheese, low-fat cheese or other
fermented milk products), stewed vegetables, the minimum amount
The option of the right light dinner can be baked
an apple and a glass of kefir or some cottage cheese, plus green tea,
good dinner for losing weight – green salad with squid or just
scrambled eggs with vegetables.
That should be enough if during the day you followed mine
recommendations, ate well and two hours after a light dinner
Let’s go sleep.
Hearty and light dinner
But what if you could not have a normal dinner (this
an exception, not a variant of the norm!) and go to bed late? In that
In case of dinner, fish and stewed vegetables should be supplemented with complex ones.
carbohydrates – a piece of bread, a small amount of rice, and through
a couple of hours to drink a glass of kefir or other low-fat
fermented milk drink without sugar.
Fish and cottage cheese are great “evening” sources of protein.
Complete them with vegetables, complex carbohydrates, then your dinner will be
helpful, satisfying, but not “heavy.” You can even cook yourself
delicious pasta with vegetables (pasta, naturally without oil and
If you eat 4-5 or even 6 times a day, but small
in portions, you will be able to avoid attacks of evening hunger and
provide your body with all the nutrients it needs
beneficial substances. And forget about the habit of hastily – the brain
It takes about 20 minutes to understand that the body is full, so
that pauses during dinner will be very helpful.
How and when to eat dinner
Better to have dinner at good company, but not in front of the TV or
newspaper before my eyes. So you eat less. After overeat
it’s always harder when someone other than TV is watching you.
The situation should not excite your excessive appetite, use
dishes of bright colors, you can also include quiet music.
It is better to have dinner no later than two or three hours before bedtime so that food
did not interfere with normal sleep, and sleep – full digestion. Before
sleep you can drink a glass of low-fat sour-milk drink.