Why do you get fat when you eat at night? What foods to eat in the evening for adults. How to make a light dinner

Few adhere to the saying: "Eat breakfast yourself, share lunch with a neighbor, and give dinner to the enemy." Often we, tired of the day, snacking on the go, treat dinner as the main meal.

For many, a good snack at night is the norm. But there must be moderation in everything. Therefore, we will learn to cook dinner, which will be useful and well absorbed.

Proper nutrition during dinner

Dinner accounts for no more than 20% daily calories. With a standard of 1200 kcal per day, 240 kcal falls in the evening, a maximum of 340-360. Proteins and easily digestible carbohydrates are the basis of the diet.

Important Rules healthy dinner:

1. It must be digested and absorbed before sleep, so we eat 3-4 hours before rest. Moreover, getting up from the table, we do not experience a feeling of heaviness in the stomach. At night, the digestive system should not actively digest food.

2. High-calorie dinner will not only make you work digestive tract but also add calories.

3. Do not load yourself with complex meals, especially after work, if you are very tired.

Important: You also need to consider what calories you eat. One thing is a light dinner that combines easily digestible proteins and carbohydrates, and another is a few chocolates or a cake, which will make up those necessary 240kcal. Such a dinner can hardly be called right.

Protein builds new cells and renews old ones. At moderate consumption practically does not turn into fat. He long time processed by the stomach, which causes a feeling of satiety. This will ensure proper nutrition, dinner will be less high-calorie, but satisfying.

Animal meat is digested for a long time, as it contains a lot of connective tissue. Faster absorbed: eggs, chicken, fish and seafood. The most suitable option is grilled or steamed chicken or fish (100-150g).

As a side dish and a great addition to proteins, we use complex carbohydrates: fiber and vegetables. Any vegetable will work except potatoes, so use them regularly depending on the season. You can eat them raw or cook vegetable stew. The amount of oil for refueling should be at least -1 tsp. per serving.

On a note: The easiest option, if you are tired and there is no time to cook, then mix 100-150g of low-fat cottage cheese with not big amount milk yogurt. Get a light protein-carbohydrate dessert. This is an option proper nutrition, dinner "no fuss".

Once again about the choice of products and nutrition after 18 pm

When you go to bed at 9-10 pm, then the rule “do not eat after six” works in this case. But if you work late and sleep comes around 12 at night, then hunger cannot be avoided.

Then there are 2 options: eat properly and go to bed hungry (if there is willpower). But both of these options are losing. It is advisable to eat at 8 pm and drink kefir at night. In any case lightweight dinner is required. An excess of food is harmful, but its absence is no less harmful.

Attention! If you eat irregularly, this is not the way to lose weight. On the contrary, the body, knowing that it will not receive food on time, begins to store everything for the future. Eating before bed leads to its reserves in adipose tissue, since the body spends a minimum of energy at night.

We often hear and talk about balanced diet, but little is being done to make it really so. The main source of energy is carbohydrates, it is advisable to consume and spend at the beginning of the day. Therefore, the saying “eat breakfast yourself” is very relevant, although most people limit themselves to a light snack in the morning.

People expend different amounts of energy throughout the day, which is associated with physical activity. Therefore, the menu should be compiled taking into account the energy spent, the reserves of which must be replenished.

— At low physical activity when mental labor prevails, it is better to put a protein dish on a plate. It should not be fried or greasy. A light side dish of vegetables will not hurt either. This is the perfect dinner, the proper nutrition of which is aimed at restoring strength.

- If a lot of energy is wasted during the day, then we make a menu for a nutritious dinner. The main course is protein, but potatoes, cereals or pasta can be used as a side dish.

How to correctly calculate calories - KBJU

KBJU is deciphered as calories of proteins, fats and carbohydrates. How to calculate your KBJU? Very simple:

2. We double the proteins, multiplying by weight: 50 × 2 \u003d 100g. The required calorie content is 100 × 4 \u003d 400 calories.

3. We multiply fats by a factor equal to 1: 50 × 1 \u003d 50g. Calorie 50×9=450cal.

4. Adding proteins and fats and subtracting them from the total amount of calories, we get the amount of carbohydrates: 1730-950 \u003d 770cal. In grams it will look like this: 770:4=193g.

5. To keep my weight down, my KBJU looks like this: 100g of protein, 50g of fat and 200g of carbohydrates. Total calories - 1730.

You don't have to keep counting and writing everything down. There is a food diary app that you can install on your phone. Required programs(there are several of them) will help you calculate your KBJU. In the food diary, add those foods that you consider necessary.

There is a calorie analyzer on the Internet ready meals, which can be calculated given their components. This will make it possible to always be aware of whether you are overeating or, conversely, not getting enough food.

Important: Properly selected KBJU looks like this: 50% carbohydrates, 30% proteins and 20% fats. On average, you should adhere to these norms.

Eating options: Dinner

The main requirements for dinner that must be met are that it should be well absorbed, not very high in calories and be beneficial. What dinner options can you offer your loved ones? So here's the dinner menu:

Salmon with herb sauce

Rinse salmon fillet (800g) and pat dry with paper towels, add salt and pepper to taste and drizzle lightly with lemon. Put the fish in a mold greased with oil. Cut greens (parsley, dill). Add greens, yolks (3 pcs.), lemon zest to the creamy mixture. Fill it with fish. Bake at +200C for 25-30 minutes.

The salmon just melts in your mouth. This way you can cook any fish. IN cream sauce other seasonings are added at your discretion. KBJU per 100g of dish: 144.79 / 12.75 / 9.27 / 1.73.

Salad "Vitaminka", which includes:

Chinese cabbage- 215,

Sweet bell pepper- 100g.,

Cucumbers - 100g.,

Tomatoes - 160g.,

Olive oil- 10g.

We cut everything, mix it, pour it with oil. KBJU for 100g of lettuce: 34/1/2/4.

Oatmeal cake with prunes , consisting of

Cereals- 230g.,

Water and kefir - 0.5 cups each,

Eggs - 2 pcs.,

Baking powder - 2 tsp,

Prunes - 80g.,

Salt and sugar - to taste.

1⁄2 flakes pour half a glass of boiling water. Grind the second half in a coffee grinder and pour kefir. Put it all together, add the rest of the ingredients. Put the resulting mass into a mold and bake for 50-60 minutes. KBJU per 100g: 163.3 / 6.33 / 4.13 / 27.09.

The body is not a furnace where you can throw everything in a row. Be smart about your evening meal and you are guaranteed deep sleep, good mood morning and active working day.

All nutritionists of the world in unison say that eating at night is harmful. Not everyone likes to refuse a late-night snack, and many can’t even do it. If the desire is too great, then you should not fight it, just choose the right products! You will get rid of the feeling of hunger, you will not be able to suffer from insomnia without much harm to the figure.

What foods can be eaten at night

It's time to go to bed, and you have a childish appetite? Before you go to the refrigerator, check if you really want to eat? Drink a glass of water, the feeling of hunger will dull a little. If this technique does not work, foods that can be eaten at night will come in handy. Their list is not too long, but you will certainly find a delicious treat that will not cause serious harm to the figure and stomach.

The problem of night food is especially relevant for those whose work ends late, and there is simply no way to have dinner earlier, for example, ten in the evening. In this case, try not to make dinner the main meal, keep it as light as possible. Choose dishes from the following list so that there are no digestive problems:

• small portion vegetable soup(possible with chicken broth);
• plate oatmeal with a spoonful of honey;
• beans stewed with vegetables;
• a light salad with fresh vegetables (for example, apple, carrot, grated beetroot, seasoned with yogurt, not sour cream) with a minimum salt content;
• omelet (eggs without yolks) with lots of dill and parsley;
• a piece of baked, boiled chicken breast or fish with vegetables;
• fresh vegetable salad with seafood.

Curd for the night

Safe and healthy cottage cheese absorbed quickly. Your body will only need 1.5 hours to digest it. For those who are on a diet and trying to lose weight, it is better to choose cottage cheese for the night with a low fat content. Eating this product will be useful for athletes. The protein contained in cottage cheese will support muscles for several hours.

Nuts for the night

If you are wondering what you can eat in the evening for the benefit of the body and health, think about nuts. When choosing such an evening snack, remember that it is important to be careful here. If you have a snack with a small amount of delicious nuts, then your body will receive vitamins and energy. When nuts are consumed at night in an unmeasured number, then forget about your attempts to lose weight - this product is very high in calories. 10 almonds, peanuts, cashews or others is the best nighttime snack. Walnut- is not best food at night for the hungry because of the difficulty to digest.

cabbage for the night

White cabbage belongs to the "negative calorie" category of vegetables. This term means that the body will need more calories to digest this product than it will receive with cabbage. Under the influence of the substances contained in this vegetable, the process of losing weight is activated, muscle endurance increases. Cabbage at night is the choice of those who follow the harmony of their body and want to lose weight. Nutritionists recommend drinking cabbage juice in the late evening as a snack if you want to say goodbye to extra pounds and improve sleep.

Carrots for the night

Juicy carrots, eaten before bedtime, will not allow you to gain weight. While you're dreaming, this orange root vegetable is leading active struggle with extra fat. Feel free to eat carrots at night and do not be afraid for the figure, you will not get fat. You can eat carrots fresh or drink in the form of juice. Add some carrots to low-fat cottage cheese or drink it with a glass of kefir. A duet with fermented milk products is good for your body.

Is it possible to have kefir at night

For most people, the first answer to the question of what is better to eat at night will be kefir. Sour milk in the late evening helps to improve sleep, normalizes bowel function. Kefir at night will kill the appetite of those who do not want to get better, but cannot refuse an evening snack.

For a late dinner, use the recipe for kefir soup. Take a liter of fermented milk product, 1-2 cucumbers, a bunch of dill and 2-3 cloves of garlic. Grind the products and fill them with kefir. Delicious and safe late dinner is ready! An alternative to kefir is curdled milk or low-fat yogurt: you get the traditional Greek dish tzatziki.

Cheese for the night

For those who want to eat at night, a couple of pieces of low-fat cheese will not hurt. Complete absence carbohydrates makes it not the most dangerous food for the diet. Give preference to varieties with a minimum fat content so that cheese at night is not reflected in your mirror. To reduce calories, combine this product with fresh vegetables: broccoli, cucumbers or celery

What fruits can you eat at night

Following a diet, many believe that there is no fat in fruits, but only healthy fiber, so they are in no hurry to give up their favorite fruits. Often this statement is true, but sometimes fruit at night is a food that will not be slow to manifest itself in the form of excess body weight. You need to know exactly what you can eat at night, and which fruits are better to refuse. Even late in the evening, citrus fruits (tangerines, oranges, grapefruits), pineapples, mangoes, kiwis, pears, apples will not hurt. These fruits are products that can be eaten after 6 pm. Bananas and grapes are not worth eating.

apples at night

If you can’t fall asleep in any way, then an apple will help muffle your hunger. The fruit is better to choose green, it has less sugar than red or yellow. To make it easier for the body to digest an eaten apple before bed, nutritionists recommend peeling it. For some people, these fruits, on the contrary, whet the appetite. In this case, apples are best consumed in baked form.

Is it possible to eat bananas at night

The high calorie content of bananas is a direct contraindication to the use of these fruits for those who are losing weight. Chemical composition banana causes cheerfulness, relieves fatigue, so this fruit is not The best decision for an overnight snack. If your weight is normal, then you can easily afford to eat bananas at night, just not in large numbers and not too late. From tasty and healthy fruit you can make a cocktail. Mix in a blender a glass of milk, half a banana and 50 ml carrot juice and some honey. It is better to drink a drink no later than 2 hours before bedtime.

Orange for the night

Another answer to the question of what you can eat before bed is oranges. Low calorie, high content the most useful fiber make the citrus fruit a great nighttime treat. Be careful, oranges at night can cause even more appetite. You have half an hour to fall asleep, otherwise hunger will not be slow to appear again. If you notice this feature behind you, then it is better to choose other products for a late dinner.

What not to eat at night

List of foods to avoid evening time much longer than the list of allowed products. Getting into the stomach shortly before sleep, many products lie there like a “stone” until the morning, poisoning the body. Waking up, you will feel lethargic, tired, your immunity will weaken, and overweight will certainly appear over time. Experts say that it is strictly forbidden to eat the following categories of products at night:

1. Snacks: chips, popcorn, crackers. In quiet foods, the number of calories "rolls over", so they should not be eaten even during the day.
2. Fat meat. Prolonged digestion of this food puts it on the black list for anyone who cares about their health.
3. Bread, buns, pasta. flour products digested by your stomach quickly, but immediately settle on the sides, buttocks and tummy. Beware of these products if you do not want to gain weight.
4. Chocolate and other sweets. Excess calories will certainly make themselves felt overweight.
5. Dried fruits. Dried apricots, raisins, and dried dates are high fructose foods and should not be used as a late-night snack.
6. Avocado. The fruit contains a lot of fat and calories, you should not eat it in the evening.

Video: what you can eat at night while losing weight

Contrary to many disagreements, the answer to the question of whether it is possible to eat at night, to a greater extent, finds supporters who make a positive decision. In fact, there are foods that will not harm your body if you eat them after the "standard" six hours. We will tell you in more detail what you can eat at night, how late snacks affect the body.

Night watcher

It often happens that dinner is left far behind, the time is late, but you don’t feel like sleeping at all, and the treacherous rumbling in your stomach does not allow you to relax. Then the night trips to the refrigerator begin. The question arises in your head about what you can eat at night?

A late dinner simply makes us split in two: on the one hand, frightening with the possibility of gaining excess weight, and on the other, with hungry insomnia. How to find a compromise solution in such a situation? It's quite real. You just need to know some rules late reception food, as well as a possible diet that will not harm our body. Consider the options that are considered the most beneficial for our body, which foods can be included in the late dinner diet.

Blood sugar control

In order to wake up cheerful and healthy in the morning, it is important to correctly compose your late menu. Great importance has what you ate before going to bed. Everyone should know what to eat at night. Studies show that what you eat for dinner affects the state of the body after breakfast the next day. Scientists have found that those people who consumed foods with low glycemic index, in the morning next day After breakfast, blood glucose levels are better controlled. Such control is important not only for those who suffer diabetes, but also for everyone who wants to accelerate weight loss, and in general for the body of any person. To make it easier to manage blood sugar in the morning, it would be better to eat carbohydrate foods that have a low glycemic index for dinner, for example, potatoes, legumes, lean meats, chicken breast with greens, beef, salmon.

Not every carb turns into fat

Sport greatly affects the processing, assimilation of food. At physical activity the body sends the necessary nutrients in order to restore the expended energy, the muscles consume more carbohydrates during work. It doesn't depend on the time of day. Many, even playing sports, are afraid to consume carbohydrates at night, worrying that they, even despite training, will turn into fat.

It is not necessary, especially after intense training, to refuse dinner. It may even eliminate positive result classes. After loads for 45 minutes, nutrients go to recuperate and strengthen muscle mass. From this it follows that in no case should you refuse carbohydrates, eat them, even if it's too late. What can you eat at night in such cases? Energy reserves will restore and prepare the muscles for the next workout carbohydrates - these are potatoes, bananas, grains, legumes.

Protein works at night

There is a myth that you can’t eat before going to bed, because the body sleeps and does not digest food, that everything eaten turns into a fatty layer, since energy is not consumed. This complete stupidity does not correspond to reality. During sleep, our body works, the lungs do not stop performing gas exchange functions, the heart pumps blood, and the stomach processes the contents. If dinner is planned wisely, then muscle mass grows at night. Knowledgeable bodybuilders for muscle growth eat protein-rich foods before bed: cheese, milk, yogurt, protein supplements. Research activities have already proven this to be beneficial. In 2012, their results showed that eating protein at night promotes muscle recovery and growth during post-workout sleep. To recover from a strenuous exercise, eat a serving of yogurt or a casein supplement at night.

Low fat dairy products

The question of what you can eat at night is completely solved if you include easily digestible foods that normalize work before going to bed at a late dinner. gastrointestinal tract. Huge benefit will bring and provide the intestines with lactobacilli ( beneficial microorganisms) fermented milk products with a minimum percentage of fat content. You can drink kefir at night or eat low-fat cottage cheese, yogurt, fermented baked milk or yogurt. In addition, dairy products are rich in calcium, and this is the key to the health and strength of your bones.

Is it possible to have milk at night

Many people who lose weight have a negative attitude towards drinking milk at night. They are supporters of the point of view that milk helps to gain weight. This can be considered true if you constantly drink a liter of fatty, close to cream drink before going to bed. In such cases, the result will be unimportant: an excess of calories can be harmful. But if you take an unbiased approach to the question of whether it is possible to drink milk at night, and consider it from a different angle? One glass of warm low-fat milk at night will bring much more benefits than a glass of sweet tea with a cookie or a sandwich.

Many are interested in how milk affects sleep. And here disagreements arise. Everyone knows the recipe - a glass warm milk With a spoonful of honey, it perfectly promotes falling asleep. Tryptophan in the drink reduces stress, sleep becomes stronger, calmer. Many in this way solve the problem with insomnia. But there are exceptions. In some people, milk or honey causes diuretic effect, and healthy sleep is disturbed by frequent trips to the toilet. So everything is individual in this case.

To the question of whether it is worth drinking milk at night, everyone must answer for himself, based on his own feelings. In principle, there is no harm from it if the fat content of the product is low. Many argue about the content of lactose and its intolerance in adults. Some scholars argue that this is not entirely true. Each body reacts differently to lactose. Unpleasant sensations may cause milk in individuals with low acidity stomach. So you should listen to your own reactions and draw conclusions.

Is it possible to have tea at night

The healing properties of green tea are very extensive. It saturates the body nutrients and improve metabolic processes. Perhaps for this reason, many drink it not only during the day, but also before bedtime. For this reason, some complain of insomnia. Not surprisingly, green tea is high in caffeine. This substance is able to give the body energy and vigor. Many nutritionists do not recommend eating at night. green tea. But all people are individual, for some individuals caffeine does not cause insomnia. So if you don't notice yourself negative consequences, then a cup of green tea in the late evening is quite acceptable.

The best option would be Herb tea- mint or chamomile. He relaxes, calms, strengthens immune system and also protect against certain diseases. The main thing is that herbal tea does not contain a single drop of caffeine, it contains only vitamins and beneficial antioxidants.

As for black tea, it does not contain caffeine. A cup of this drink won't hurt you. For benefit, you can add a spoonful of honey or a little lemon juice to it.

Boiled and stewed vegetables. Chicken breast

Heat treatment of food plant origin provides easy absorption of fiber by the body, and the functioning depends on it digestive system. Stewed or steamed vegetables can serve as an excellent side dish for light meals. meat dishes that you decide to use in the evening. Useful cooking vegetables is considered in a slow cooker or double boiler without adding any oil or fat.

For those who are wondering if it is possible to eat apples at night, it is worth saying that fresh apples contain a lot of fiber that is poorly digested, which causes colitis and flatulence. There may be pain, swelling of the abdomen. Even one apple eaten at night can disrupt your sleep. Before use, you need to at least clean it. You can eat baked apples at night.

Excellent dietary product is the loin of the chicken (breast). It contains vitamins A, B, E, minerals, a protein that will not harm your body in any way if you eat breast late in the evening. There are no carbohydrates here, it is appreciated by those who are worried about their figure.

fish paradise

Can you eat fish at night? This product is considered a storehouse of vitamins and useful substances. The fish contains iodine, which is necessary for the functioning of the thyroid gland, phosphorus is a participant in the formation process bone tissue as well as amino acids. Fish dishes are able to lower blood cholesterol, while often containing a small percentage of fat, and this plays an important role if such food is consumed at night. For a late dinner, low-fat varieties of fish are suitable: cod, pike, hake, pollock, pollock.

Seafood is different high content protein, which, in turn, allows you to quickly saturate the body. Therefore, you can feast on seafood without fear for your figure, if a nighttime appetite suddenly wakes up.

What else can you eat at night

Is it possible to eat at night is not just healthy food but also something special, delicious? We offer several such dishes that will not harm your body if you eat them before bed.

Berries and cream. A hearty and simple dessert. Beat Greek yogurt, add a quarter cup of raspberries, blackberries.

Protein Dessert. Protein cocktail creamy consistency is very tasty and healthy. The taste can be anything - vanilla, chocolate, fruit.

Dark chocolate. You can eat a few small pieces of real 70% chocolate, not to be confused with sweet store-bought chocolates. Please note that this product contains caffeine.

Pistachios in shell. Great late dinner. The absorption process is delayed, as they need to be cleaned. The body will be satiated faster, while receiving a lot of useful substances.

Pumpkin seeds. Roasted seeds can be consumed at night. They contain magnesium, which is an excellent relaxant.

Good day to you, my dear readers! What do you think you can eat after 6? Good question, which suggests that it is still possible to eat in the evening. And indeed, after 6 pm life does not end, and the stomach, which does not know what, insistently requires food.

And he does it right, because after a break between meals for more than 10 hours, our body turns on a kind of accumulation mode - it begins to store food in stocks to the maximum. You don't have breakfast at 4 am, do you? So, you can not only have dinner, but you need to.

Let's figure out what food you can eat after 6 pm and even before bedtime, in order to lose weight at the same time.

What to eat after 6 to lose weight?

I would like to clarify right away that 6 pm is a very conditional time. In fact, it is recommended to eat no later than 4 hours before bedtime. Therefore, if you go to bed at 12 at night, then you may well eat the last time at 8 o'clock.

And this recommendation applies not only to those who want to lose weight, but also to those who want to effectively restore their strength overnight. The fact is that at night our body produces a special hormone that gives us strength, builds new cells and rejuvenates the body.

Moreover, there are foods that you can eat at least at night, and they will not interfere with your gaining strength and losing weight.

And an important note: you can eat after 6 and other foods and dishes, but in order for you to lose weight, your dinner must be light - low-fat and low-carb.

We'll talk about examples later.

Eating After 6: General Principles

let's discuss general principles evening meals - there are not so many of them.

To lose weight, after six you need to eat protein food(necessarily low-fat) and fiber. It is protein and fiber that do not cause weight gain when you eat them even in the evening, even at night.

But carbohydrates and fats will only slow down your weight loss, and in cases of busting with them, they will even add unnecessary weight to you.

Dinner after 6 pm: the most reliable options

The most reliable option for evening reception food are dairy protein products(necessarily low-fat) and fiber.

Ideal to eat low-fat cottage cheese or kefir (however, any fermented milk product- ryazhenka, varenets, etc.) with fiber (and this is the well-known bran, which is widely used for weight loss).

Such a set will not let you get better, even if you eat it right before bed. Take kefir, add bran to it, wait until they swell a little, eat and go to bed calmly.

Evening food: other examples

In addition, non-starchy vegetables can be eaten as a late dinner. These are all types of cabbage, pepper, pumpkin, zucchini, cucumber, tomato. Berries are also not forbidden, and, of course, a variety of greens.

From protein products, you can also eat an omelet (especially an omelet from some proteins), lean fish and seafood are all pretty light.

What is undesirable to eat in the evening?

So, what after 6 (more precisely - 4 hours before bedtime) is not necessary to eat?

Fats and simple carbohydrates(flour, sweet) are definitely not suitable for eating in the evening.

Meat, even dietary white poultry meat, is better not to eat at night, because. meat is digested for a long time - 4-7 hours, and not only will it not allow "weight loss" processes in the body to start, but it will also interfere with your restful sleep.

As for dairy products, in the evening it is better to exclude cheese - this is a rather fatty product.

Fruit is also undesirable, because. most fruits contain quite a lot of carbohydrates.

What food should you choose for dinner?

Based on the listed products allowed in the evening, try to choose something that seems satisfying to you, and, most importantly, tasty.

It's easy - protein meals are always very satisfying. It remains to figure out how to cook them so that dinner is a success.

In the evening, you are allowed all methods of cooking without fat - stewing, steaming, grilling, baking.

For example, fish baked in a bag with spices will decorate any table, and a steamed omelette is much more tender than fried. Seafood stewed with vegetables is a rather gourmet meal, and cottage cheese with berries is almost a dessert. In a word, you can eat deliciously, and at the same time lose weight 🙂

Is it possible to lose weight if you fast after 6?

Pretty popular myth. However, there is some truth in it, although for most modern people it still doesn't work.

When a break in food intake is more than 12 hours, then enzymes (proteins that regulate various chemical processes in our body) begin to deposit fat in fat cells. And this is absolutely normal - the mechanisms for storing energy are turned on, because fat for the body is also energy.

So if you stopped eating after six, then be kind enough to have breakfast before six in the morning. Does not work? Then eat a light dinner, and do not let the body make additional fat reserves.

Even if you are the lucky one who has no appetite at all in the evening, drink at least a glass of kefir or eat an apple. Then new body fat because of long breaks between meals will not appear.

So, eating after 6 is allowed even for those who want to lose weight. It's all about right choice. I wish you easy harmony! And don't let your dinner look like a dull strict diet!

P.S. By the way, read about nutrition for getting rid of excess weight:- 10 correct answers with portion sizes and other useful information.

P.P.S. And a little about "magic". Why in quotes? How else can you relate to perspective? Oddly enough, but it really looks like magic... Read the details at the link.

Mini Tips for Weight Loss

Reduce portions by a third - that's what will help to build! Short and to the point :)

Put supplements or stop? When this question arises, it is definitely time to stop eating. This body gives you a signal about imminent saturation, otherwise you would have no doubt.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude to food. Try it - it works.

No matter how tasty the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can't stop and are convulsively swallowing piece after piece.