Низкокалорийный ужин для похудения: рецепты и советы

Окт 27,2015 / Опубликовал admin / 4 818 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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    Beratungsgespräche vorausgehen. Welche ist bildschön gerade ansonsten ich habe eine alle leichte «Rutsche» neben auch weil Chip Nasenspitze angehoben wurde.
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    Harmonie verglichen. Selbige infizierte einander inbegriffen mehreren multiresistenten Keimen, «MRSA, Pseudomonas aeruginosa multiresistent, Acinetobacter baumannii», dieses steht in ihrem
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    HydraFacial™ inkl. Mikrodermabrasion — Chip Praxis Peyman Bamdad bietet eine Anzahl minimal‐invasiver nebst un…

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    people within the Pinelands means extra bathrooms. Greenwood Lake, the closest
    lake to New York Metropolis massive enough to
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    Babe 10-mile-lengthy lake straddles the New York-New Jersey border.
    The Cleveland Union Terminal Firm, owned by three railroads, leased the
    air rights above a plane 32 toes over the track degree. Chat them up
    on the local farmers market, allow them to know you are scouting
    for land, and positively hit up local real estate brokers.
    NJ Transit also supplies bus service to New York City and New Jersey points.

    One of those shops still stands on the canal’s edge in Waterloo Village in Byram Township,
    Sussex County. The statement Anyone considering they are going
    double their cash in 5-7 years by investing in residential real estate in a rust belt city
    is dreaming.” is fairly far off, as I would expect most severe buyers would hope to achieve just that.
    The new rule was implemented due to concern over rising family
    debt and overheated actual estate markets in Southern Ontario and B.C.

    Land was assessed and taxed primarily based on its most worthwhile potential use, and for essentially the most half, that meant real property.

    In consequence, essentially the most exclusive guest rooms in the Donald Trump actual estate
    portfolio are also its least luxurious. The applying for the proposed American President Lines Constructing, which paid the town $one
    hundred,000 for air rights over a garage to allow the brand new
    building to be cantilevered over the storage structure, was additionally processed underneath
    this process. The first air rights development, the New York Central Terminal air rights
    development in New York Metropolis, was began in 1908 and accomplished in 1913.
    Some of the difficult proposals is the use of city renewal laws and funds for the development of air
    rights websites, especially over railroad tracks.

    New York Metropolis is the centerpiece of a 3-state urban sprawl bookended by New Jersey and
    Connecticut. Think about for those who owned $2,000,000 worth of real
    property, and, let’s say, eighty five% of that is depreciable.
    The 1031 Alternate is a legal technique used by many savvy actual property investors to bypass that entire paying taxes” thing when they
    promote. But in the course of the 20th century one by one
    the local farmers, together with the black filth farmers, moved on with lakes, reservoirs
    and housing developments taking over the as soon as mining and agricultural lands.
    The increasing vary of air rights tasks is illustrated by a
    1961 estimate that one hundred transactions on this area had been or have been within the technique
    of being negotiated in New York and Chicago alone.three Tables 1 and a pair of list a few of the current and proposed developments all through the
    nation.

    Chester is what is known, in actual property industry jargon, as a weak
    market city.” The phrase means what it feels like. In 1922 another main air rights
    development was negotiated in Cleveland. The
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    property values near the Trump website had gone loopy.
    Multifamily affordable housing developments require multiple private and
    non-private funding sources in order to be financially viable.
    Source: N.J. Pinelands Fee; New Jersey Audubon Society; New
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    Jack Bordenicht in 1978, Mr. Steeves recounted.

    Benjamin G. Walmer, the architect working with Dr. Weiss on restoring his
    stone buildings, is an area resident who usually commutes to work in New York City There’s a rising connection between the Manhattan foodies and Long Valley,”
    he said. There’s little cause to consider that the extent, scope and variety of air rights developments have been exhausted.
    The original leases additional stipulated that the railroad
    and lessee would share equally the overall real property
    taxes levied against the surface land. Agalarov stated he visited Trump’s nook workplace every time
    he was in New York. I agree that large liberal cities will battle to see actual property appreciation for the subsequent few
    years but would focus more on secondary cities as hubs that
    provide jobs and extra affordable housing.

    Vineland ranks because the 7th worst city
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    Manufacturing executives say one of the causes of the sudden growth is New York
    City’s go-go actual estate financial system, which increasingly pushes work to the cheaper suburbs.

    I’m doing just about probably the most conservative
    sort of actual property investing — boring money
    move markets. For these skilled actual property buyers out there,
    you most likely are already pondering, Effectively… that does
    not seem to be loads of time!” You might be right.
    Importantly, the statute does not require the property proprietor to
    enter the special evaluation program to realize the tax advantage
    of certain low-revenue housing items, so long as the mortgage meets
    sure statutory necessities and is correctly recorded.

    The Main Financial Growth Award recognizes an alliance
    between a New Jersey-based mostly enterprise that has teamed up
    with the state, a community, or native economic
    growth organization to advance the redevelopment of downtowns, and enhance the standard of life for residents.

    Because the Stillmans realized, nothing in state real-estate law requires information about potential Asarco smelter air pollution to be provided with a house buy
    or rental, even at a time when U.S. Census Bureau estimates present Pierce County receiving
    hundreds of new residents annually. Federal officers are overseeing the development of two high-profile waterfront developments: the
    97-acre Point Ruston housing and retail complicated, and a Metro Parks mission to construct an 11-acre park
    using the slag peninsula created when Asarco employees dumped the stable-waste lead and arsenic
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    Both spun their fathers’ real property empires into pop-tradition fame: Agalarov by his playboy pop-music career and Trump
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    Publicly sponsored developments over privately owned
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    the place the Board of Schooling thought of the expansion of a municipal faculty over the tracks of a private railroad.

    Residing in Australia the investment potential of ‘heartland’ actual
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    They eventually started rising the pungent, extremely-prized black-filth onion on the land, taking advantage of the relative proximity
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    acres within the Highlands, which helps with groundwater
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    life in lots of areas, based on Kecskes, who for 25 years was chief of the Water Supply Planning Section in the state Department of
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    On the time of the interview, Trump had practically clinched the Republican nomination however seemed unlikely to win the November election. Her article,
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    him. Liggett, of the Pinelands Fee, mentioned the commission determined within the 1980s
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    Kipnis responded that New Jersey residents are probably the most taxed people in the country and pointed out that Smith voted for the gasoline tax improve,
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    Albemarle Property at Trump Winery started life because the
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    In 2015, Passaic County signed an agreement with the North Jersey District Water Supply
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    To my right is an American-flag pole that Donald Trump fought the town of
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