Низкокалорийный ужин для похудения: рецепты и советы

Окт 27,2015 / Опубликовал admin / 4 013 Комментария

Придерживаясь строгой диеты, призванной откорректировать формы и вес тела, нужно серьезно подходить к каждому приему пищи и сформировать грамотную стратегию питания: легче придерживаться диеты и не срываться, объедаясь всем, что попалось под руку, если организм не чувствует голода, а в рационе в должном балансе есть все полезные вещества и микроэлементы.

Чтобы этого добиться, нужно соблюдать правильный распорядок дня и не пропускать приемы пищи. 

Ужин, вопреки стереотипному мнению, что есть вечером нельзя, в распорядке дня обязательно должен присутствовать. Только есть на ужин нужно определенные продукты – легкие, не калорийные и полезные. Тогда худеть будет легко, а организм будет здоровее.

Что нужно есть на ужин?

Планируя меню на ужин, тем, кто худеет, в первую очередь следует отдавать предпочтение следующим продуктам:

  • овощи: предпочтительно в свежем или тушеном виде;
  • грибы: тушеные, сушеные или вареные;
  • нежирные молочные продукты: творог, кефир, домашний йогурт без наполнителя;
  • рыба: нежирные сорта, лучше отдавать предпочтение вареной или приготовленной на гриле;
  • мясо: постные сорта, лучше мясо птицы, говядину, крольчатину, нежирную баранину;
  • яйца: вареные вкрутую, омлеты;
  • натуральные соки и фреши: обязательно без сахара;
  • бобовые: фасоль, горох, нут, но в умеренном количестве;
  • свежие фрукты: яблоки, груши, арбуз, виноград, киви, апельсины, грейпфруты;
  • сухофрукты: чернослив, курага;
  • напитки: чай без сахара, сухое красное вино, натуральный кофе без сахара.
Если вы готовите на ужин салат, то в качестве его заправки лучше использовать умеренное количество оливкового масла, бальзамического уксуса, соевого соуса. В качестве приправ можно брать черный перец, чеснок – тоже в умеренном количестве. От жиров лучше отказаться, как и от излишка приправ, пряностей – обычно они пробуждают аппетит.

Что нельзя есть на ужин во время диеты?

Как бы велико не было искушение, чтобы быстрее похудеть и не навредить своему здоровью, на ужин лучше полностью отказаться от следующих продуктов питания:

  • жирные сорта мяса, колбасные изделия, копчености;
  • жирные сорта рыбы;
  • молочные продукты высокого содержания жира или с добавлением подсластителей: магазинные йогурты, глазированные сырки и т.п.;
  • майонез, соусы на основе майонеза, масла;
  • макаронные и мучные изделия;
  • сладости: печенья, торты, вафли и т.п.;
  • сладкие газированные напитки, магазинные соки;
  • соления, маринованные продукты.
Следует также умеренно относиться к потреблению спиртного, исключить пиво, слабоалкогольные напитки.

Рецепты ужина на каждый день

Рассмотрим несколько простых рецептов блюд, идеально подходящих для ужина тем, кто следит за фигурой. В частности, отличным вариантом еды может оказаться тушеное куриное филе с овощами. На одну порцию понадобятся:

  • куриное филе – 1 шт. (150-200 грамм);
  • стручковая фасоль замороженная – 200 грамм;
  • оливковое масло – 20 грамм;
  • зелень (петрушка, розмарин, укроп – по вкусу) – 20 грамм.

Вместо стручковой фасоли можно взять свежую или замороженную цветную капусту, брокколи или готовую овощную смесь (в которую могут быть включены морковь, кабачки, фасоль и другие овощи).

филе

Куриное филе предварительно нужно отварить или приготовить в пароварке. Имеющиеся овощи, если они в свежем виде – отвариваем в подсоленной воде, если замороженные – тушим на пару. Куриное мясо мелко крошим и смешиваем с измельченными овощами.

На сковороде разогреваем оливковое масло, добавляем в него зелень и заправляем этим соусом курицу с овощами. При желании в соус можно добавить и зубчик измельченного чеснока.

Замечательный вариант ужина – овощное рагу. Помимо традиционных рецептов этого блюда, можно побаловать себя и чем-то экзотическим. Например, рагу с сыром тофу.

Для блюда (из расчета на одну порцию) вам понадобятся:

  • сыр тофу – 200 грамм;
  • сладкий зеленый перец – 3 шт.;
  • лук репчатый – 1 шт.;
  • томат – 1 шт.;
  • цветная капуста (или кольраби) – 150 грамм;
  • кунжут – 20 грамм;
  • лимонный сок – по вкусу.

рагу

При желании и если не по сезону, свежие овощи можно заменить мороженными, а томат – на ложку томатной пасты. 

Приготовить рагу просто – овощи нужно предварительно потушить на пару, измельчить, смешать с раскрошенным сыром тофу, посыпать сверху кунжутом и взбрызнуть томатным соком. Вкус получается свежий и нежный. Запас витаминов и микроэлементов даже зимой!

Замечательным вариантом диетического ужина может стать стейк из семги – рыбу можно запекать в духовке в фольге, посыпав солью и приправой по вкусу, положив на стейк под фольгу кружочки лука и моркови. Морковь в данном случае придаст нежный сладковатый аромат.

стейк

Тем, кто не привык к обильной трапезе на ужин, могут подойти и всевозможные овощные смузи, коктейли на основе кефира, легкие овощные и фруктовые салаты. Сладкоежки могут побаловать себя печеным яблоком. Запечь его можно в духовке, предварительно вырезав серединку и залив туда ложку меда, присыпав сверху корицей. Печь достаточно всего десять минут.

Рецепты праздничного низкокалорийного ужина

Большое заблуждение считать, что вкусные и полезные диетические блюда подходят только для повседневной трапезы. На самом деле можно приготовить и очень изысканное праздничное диетическое блюдо. В частности, праздничный стол можно изысканно украсить диетическими салатами.

Например, салат из морепродуктов, для которого понадобятся:

  • креветки – 100 грамм;
  • морская капуста – 100 грамм;
  • помидоры-черри – 200 грамм;
  • соевый соус – 25 грамм;
  • кунжут – 20 грамм.

салат

Приготовление салата элементарно простое – креветки предварительно нужно отварить, потом все ингредиенты измельчить и смешать. Если креветки мелкие – их можно не резать, а помидоры-черри хорошо смотрятся, если их разрезать просто напополам. Получившийся салат посыпать кунжутом, а перед подачей заправить соевым соусом.

Для настоящих гурманов отличным праздничным блюдом может стать и такой салат, как салат из куриного филе с мандаринами. Готовится он тоже элементарно просто. Необходимо взять (на одну порцию):

  • салат или пекинскую капусту – 150 грамм;
  • мандарины – 2 шт.;
  • куриное филе – 200 грамм;
  • горчицу – 10 грамм;
  • соевый соус – 10 грамм;
  • оливковое масло – 10 грамм.

Куриное филе следует отварить или приготовить на пару, измельчить. Мелко накрошить (можно просто порвать руками) салат или пекинскую капусту, мандарины очистить и нарезать небольшими дольками. Из горчицы, соевого соуса и оливкового масла, смешанных вместе, сделать заправку для салата. При желании можно добавить немного грецких орехов или кунжута.

мандарин5

Секреты здорового ужина

Чтобы все съеденное было только впрок и не сказалось на фигуре, нужно соблюдать нехитрые правила:

  • есть не позднее, чем за два часа до сна;
  • делать ужин максимально умеренным по объему и не брать добавки;
  • есть не спеша, тщательно пережевывая пищу и не отвлекаясь на просмотр фильма или на телевизор;
  • включать в вечерний прием пищи только одно блюдо, а не меню из нескольких наименований.
Соблюдайте эти правила и очень скоро они войдут у вас в привычку, а соблюдение диеты не будет приносить дискомфорта.
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