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Do you really know how many kcal you should eat before dinner?

Avoid overeating in the evening by following this calorie distribution.

Do you really know how many kcal you should eat before dinner?

Do you want to know how many calories you need during a day?

The easiest way to calculate your calorie requirement (your energy requirement) is to multiply your body weight by 30 kcal, says nutritionist Merethe Øyaland Flåten.

Weighs 70 kilos, you need about 70 x 30 = 2100 kcal per day. If you are active you may need a little more and you are very passive, you may need a little less.

You can easily calculate exactly how much energy you need every day, based on your activity level.

Avoid Unhealthy Sprays

– To avoid unhealthy eating during the day, it is advisable to use frequent meals. Do you eat regularly, your blood sugar will be more stable than you eat few big meals. In addition, the energy consumed will be used instead of storage so as to avoid weight gain, says clinical nutrition physiologist Randi Vassbotn Norheim.

When your blood sugar does not fluctuate, this can lead to better controlled food intake, so you can avoid loosening the kitchen cabinet in the late evening hours.

Calorie needs depend on gender, weight, age and physical fitness, and whether you want to go up or down.

– As a rule of thumb you can say that it should take three to four hours between the main meals and that you use fruit and vegetables as a snack between the main meals, except for the midday meal between midday and dinner. This should contain something more than just fruit and vegetables, “says Norheim.

Calorie Calculation of Meals

We have received nutritionists Randi Vassbotn Norheim and Merethe Øyaland Flåten to explain how to distribute calories throughout the day to avoid overeating in the evening.

As a calculation, it is assumed that those with active lives have a calorie requirement of 2500 kcal and those who have a sedentary everyday life need a 2000 kcal.

Breakfast – 15 percent of energy intake

– It is important that the breakfast contains fiber and protein. A fiber rich breakfast keeps you saturated longer while it has a positive effect on your blood sugar, while proteins are feeling well, says the Fleet.

Nutritionist Randi Vassbotn Norheim:

You who have an active working day: 375 kcal.

Do you really know how many kcal you should eat before dinner?

BUSINESS PHYSIOLOGIES: We have received nutritionists Randi Vassbotn Norheim and Merethe Øyaland Flåten to explain how to distribute calories throughout the day to avoid overeating in the evening. PHOTO: Petter Berg / HM Foto og privat

Calculate your BMI

A BMI calculator tells you how high BMI you have.

Body Mass Index (BMI) or BMI (body mass index) is a formula that shows the balance between height and weight. BMI calculator shows whether a person is overweight or underweight or has normal weight.

Calculate your BMI here.

Do you really know how many kcal you should eat before dinner?

The breakfasts ensure a healthy start to the day

Breakfast should contain coarse bread, protein-rich toppings or eggs, oatmeal or cereal-type cereal, cottage cheese or yogurt and fruit. Drink milk, juice, coffee or tea. Avoid using sugar and sweet rather cereal with jam, raisins or fruit.

You who have a sedentary everyday life: 300 kcal.

Breakfast should contain coarse bread or coarse crackers, protein-rich toppings or eggs, oatmeal or cereal-type cereal, cottage cheese or yogurt and fruit. Use water, tea or coffee for drinks. Avoid using sugar in beverages or cereals.

Middle meal between breakfast and lunch – 10 percent of energy intake

Nutritionist Randi Vassbotn Norheim:

You who have an active working day: 250 kcal. A fruit and a vegetable, in addition to a lean yogurt with oatmeal or nuts. Water like a drizzle.

You who have a sedentary everyday life: 200 kcal.

A fruit and a vegetable. Water like a drizzle.

Lunch – 20 percent of energy intake

– Lunch should contain much of the same as breakfast, but if you are tired, you can replace these with a good salad or rich omelette to get a little variation in your diet, says the Fleet.

Nutritionist Randi Vassbotn Norheim:

You who have an active working day: 500 kcal.

The lunch should contain coarse grain products, protein-rich dishes such as fish or lean meats.

If you choose hot food you should avoid fried foods and mixtures of meat such as sausage and hamburger.

Choose fish and fill the dish with vegetables, or use fruit and vegetables, preferably in combination as a salad. Use lean milk, juice, coffee or tea as a drink.

You who have a sedentary workday: 400 kcal.

Coarse cereal products, protein-rich food such as fish or lean meats. If you choose hot food you should avoid using fried foods and mixtures of meat such as sausage and hamburger. Choose fish and fill the dish with vegetables, or use fruit and vegetables, preferably in combination as a salad. Use water, tea or coffee for drinks, as well as a glass of skinny milk.

Middle lunch between lunch and dinner – 15 percent of energy intake

What meal times should include depends on how much you eat and how active you are.

– The more protein and fiber it is in an intermediate meal, the better it is because both protein and fiber saturate well without causing significant fluctuations in blood sugar. The meal should therefore contain vegetables, fruit and berries that contain good fiber and dairy products that contain good protein, says the Fleet.

Do you really know how many kcal you should eat before dinner?

– Eat what you want after 18:00

Nutritionist Randi Vassbotn Norheim:

You who have an active working day: 375 kcal.

The midday meal should contain proteins, coarse grain products, and fruits and vegetables. Go for lean dairy products such as shells, cottage cheese, Greek yoghurt with cereals, or porridge with fruit and berries in addition to a vegetable. Any coarse bread slices with protein-rich onions and fruits or vegetables.

You who have a sedentary everyday life: 300 kcal.

The midday meal should contain proteins, coarse grain products, and fruits and vegetables. Lean dairy products such as shells, cottage cheese, Greek yogurt or porridge with fruit and berries in addition to a vegetable. Any coarse bread slices with protein-rich onions and fruits or vegetables.

Dinner – 25 percent of energy intake

Dinner is often regarded as the main meal for many. The dinner should contain carbohydrates, fat and protein.

– Use rice, pasta or potato, but let rice and pasta be in coarser varieties to get a higher intake of fiber and minerals. As a source of protein you can use meat from poultry, game, cattle, pigs or lamb, says Flåten.

According to nutrition physiologist Fleet, intake of red meat should be reduced and a good alternative may be fish two to three times a week.

Do you really know how many kcal you should eat before dinner?

Check if you should have a diet plan

Do you really know how many kcal you should eat before dinner?

12 healthy and good breakfast tips

– Please fill in the dinner with more vegetables to complete your recommendations about five a day, she says.

Nutritionist Randi Vassbotn Norheim:

You who have an active working day: 625 kcal.

The dinner should contain fish or lean meat, coarse cereal products such as whole grain or whole grain pasta, potatoes, as well as vegetables (1/3 of the plate).

You who have a sedentary everyday life: 500 kcal.

The dinner should contain fish or lean meat, coarse grain products such as whole grain or whole grain pasta, potatoes, as well as vegetables (1/2 of the plate).

Evening food – 15 percent of energy intake

Evening meals should contain many of the same components as breakfast, lunch and midday meals.

– If you have not done the recommendations of five fruits and vegetables a day, please use the opportunity to get the latest fruits and vegetables, says the Fleet.

Nutritionist Randi Vassbotn Norheim:

Do you really know how many kcal you should eat before dinner?

SUNDAY DINNER: The dinner should contain carbohydrates, fat and protein. Eat fish two to three times a week. Photo: ILLUSTRATION PHOTO: Colorbox

You who have an active working day: 375 kcal.

Do you really know how many kcal you should eat before dinner?

Is it true that you enjoy eating at night?

The evening meal should contain coarse grain products, as well as a protein source like lean dairy products or eggs, plus fruit or berries.

You who have a sedentary everyday life: 300 kcal.

The evening meal should contain coarse grain products, as well as a protein source like lean dairy products or eggs, plus fruit or berries.

Also read:

So many calories you need

– The body often confuses thirst for hunger

Eat on a flat stomach

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