Those who are accustomed to getting up early and working late, nevertheless require an equally important evening meal - dinner. It should be not only satisfying, but also light.
It is necessary
Basic rules for a healthy dinner
Instructions
Step 1
Schedule
First of all, it is important to rely on the daily routine, which the day is full of. This will determine what time it starts and ends, namely, your individual evening meal. Let's say that you go to bed at 22.00, which means you need to have dinner at about 18.00 without harming your figure. If you go to bed earlier or later, it means that the meal time can be shifted in one direction or another.
Step 2
Steam cooking
A correct, complete and dietary dinner should consist of steamed products. It is best to cook dinners using a steamer, but if not, then give preference to boiled foods. You can boil or stew vegetables or meat fillets, but only without using fats and high-calorie sauces. You can bake some foods in the foil oven, such as fish, as the food is cooked without fat in its own juice.
Step 3
Serving sizes
It is recommended that you reduce the standard portion by a quarter and use smaller plates. This helps to deceive one's own perception - a small, full plate is perceived as a large portion. Eat the cooked meal and do not add any additive to yourself.
Step 4
Bread - no
Try to give up bread. Otherwise, replace baked goods with black bread or bran croutons.
Step 5
Satiety
In no case should you be tormented by a feeling of hunger before bed and at night, so your evening meal should be satisfying, but contain few calories. Dinner should account for 30% of the daily calorie intake. For women, the norm is 1200-1400 kcal per day, for men - 1600-1800. People engaged in manual labor and athletes can increase the rate to 2500 kcal. Count calories. If you seriously do not get it in a day, then you are allowed to eat something satisfying. For example, boiled chicken or salmon steak.
