What to eat for dinner to lose weight? Protein menu for the figure

Many people believe that a “heavy” dinner prevents weight loss, contributes to weight gain and is generally harmful to the body: eat breakfast yourself, share lunch with a friend, and give dinner to your enemy. But is it really worth neglecting this meal? Let’s find out together with Dr. Alexei Kovalkov.

Why protein at night?

Contrary to popular belief, a protein dinner is necessary for those who dream of a trim figure. The fact is that it is at night that the body turns on the functions of growth, development and renewal. It is at night that the cherished muscles grow. And these processes require building material – protein.

From 23:00 to 00:00 there is a production of somatotropic hormone – an active fat burner. During this time, he is able to get rid of 150-200 g of adipose tissue. But if between 21:00 and 22:00 insulin enters the bloodstream, somatotropic hormone will not be released, and therefore there will be no fat burning. Therefore, it is worth paying attention to products with a high insulinemic index and exclude them from the evening meal. These include, for example, cottage cheese – it will be the wrong choice if you want to achieve a sporty figure. And a quality steak with vegetables, on the contrary, will contribute to night fat burning. The ideal combination for dinner is protein and fiber.

What about carbohydrates?

It is recommended to reduce the number of carbohydrates for dinner. You should not give them up completely, but even by reducing their consumption, you can see the result. In addition, if you include protein in the diet, satiety will be faster, because proteins are digested by the body longer.

Rules for a beautiful figure

In order for dinner to become a full healthy charge, observe the following rules:

The portion size should not exceed 400 g.

Optimal caloric content: about 300 kcal.

The last meal should be completed two hours before bedtime.

Option of protein dinner for the week:

Monday: boiled beef meat and fresh tomato salad.

Tuesday: steamed codfish and string beans.

Wednesday: baked chicken, couscous and vegetable salad.

Thursday: grilled salmon and bulgur with vegetables.

Friday: steamed turkey cutlet and bean salad.

Saturday: baked salmon and brown rice with vegetables.

Sunday: boiled chicken breast and beans in tomato sauce with vegetables.

The reverse side of the medal

Nevertheless, do not forget that excess protein can lead to serious problems with the kidneys, liver, pancreas. Therefore, it is in no way worth abusing it. And if you decide to go on a full-fledged protein diet, you should first visit a doctor and consult.