Anyone who has ever thought about their weight knows that eating after 6 pm is very harmful to your figure. This rule is present in almost every diet designed for weight loss; most women who want to keep themselves in good shape, and even some men, try to follow it. However, the realities of modern life are such that many people get home much later than that very hour X, after which it is not recommended to eat. What to do in this case, those who are watching their weight - refuse dinner altogether or decide to have a late meal, and if “yes”, what exactly should you eat during it?
Dairy products
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You can safely eat them at night, although, of course, there are some exceptions here. You can calmly have a snack in bed while watching a movie:
1. Kefir.
2. Curdled milk.
3. Natural yogurt.
4. Cottage cheese.
These are the golden four fermented milk products that are allowed to be eaten in the evening when losing weight. The fact is that they contain light protein. It is quickly and easily absorbed by the body, does not add extra grams, satisfies hunger and in itself is not the most high-calorie.
By the way, about the cherished Fr. There is no need to drink low-calorie yogurt or eat low-fat cottage cheese either at night or during the day. It is just less digestible, and when losing weight, such a product does more harm than good. Nutritionists break another taboo and advise you to safely buy fermented milk with a normal, human percentage of fat content.
The main rule: do not add sugar or any sweeteners to a fermented milk snack. You can even do without honey, dried fruits, or other “allowed” foods for the night. This will complicate the digestion process. The overnight portion can easily be up to 200 grams.
Basic principles of late dinner, until what time can you eat?
Most people believe that in order to lose weight, you can only eat before six o'clock in the evening. It depends on what time a person falls asleep. If at 8 o'clock, then it is not recommended to eat after six. But many people only return home at eight or nine, and go to bed at eleven or later. They should eat food 3-4 hours before bedtime, and it should consist of 20-30% of the daily energy requirement .
In the evening, a person is still active, the feeling of hunger interferes with physical and mental work. Even if someone is trying to lose weight, there is no need to deny themselves food intake. What can you eat for late dinner while losing weight? The menu is varied, so choosing dishes that promote weight loss will not be difficult.
Important! If you eat sweets, flour, and fatty foods during the day, and fast after six, this will lead to weight gain.
Gastroenterologists warn: you should not deprive yourself of nutritious food during the day; you should definitely have breakfast and lunch. The intervals between doses are 4–5 hours . It is better to eat at one time, the same amount of food, 4-6 times a day .
According to scientific research, the ideal interval between meals is 12–13 hours , 14–16 hours will lead to a slow metabolism and digestive problems. After the evening meal, light physical activity is recommended.
You should not chew in front of the TV, “eat up” problems, stressful situations, or abuse high-calorie foods on the weekend (even if you have been hungry all week).
Bird
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All meat is prohibited at night, beef, pork - heavy food. They will take a long time to digest, so they should not be eaten in the evening. This is harmful to the gastrointestinal tract; as a result, you will wake up in the morning exhausted.
But the bird can be eaten at night. It has a high protein content, which is healthy and will not interfere with a good night's sleep. For example, you can eat boiled or steamed chicken breast or turkey meat without skin. A serving of such a snack should be no more than 150 grams, but you can add a salad of fresh vegetables, such as cucumbers, to it.
Options and recipes for dishes that can be prepared for a late dinner
Sweet late dinner: apples and nuts
Needed: 2 apples, foil, spices and a handful of almonds.
Preheat the oven to 200 degrees. Cut the apples in half, remove the middle with the seeds. Sprinkle the fruit with spices: cinnamon, ground nutmeg. Wrap each piece in foil, place on a baking sheet and bake for 15 minutes. Place the nuts separately on a baking sheet without wrapping them in foil. Cook for about 10 minutes.
Photo: Mark Bonica / flickr (CC BY 2.0)
Plant milk cocktail
Take: 50 g almonds, 200 ml water, 1/3 tsp. honey, a pinch of cinnamon and nutmeg.
Pour all these ingredients into a blender and blend for about 3-5 minutes, no less. Then strain through cheesecloth. The result is light and healthy plant milk that can satisfy your hunger. And the cake that remains from the nuts can be left in the morning and added to oatmeal.
Fruits
Nutritionists have different opinions about them. So, some believe that citrus fruits can be included in a late dinner. And others advocate for bananas, which are prohibited on all lists, as they stimulate the sleep hormone melatonin. By the way, nutritionists also cannot come to a common denominator about mushrooms. Most people continue to consider them too heavy food for the evening.
One way or another, it is better not to abuse these products at night, but for an evening snack use more reliable ones, like sour milk.
About the dangers of late dinner
Eating in the evening can cause serious damage to the body if high-calorie and fatty foods were eaten, such as mashed potatoes with minced meat cutlets, and immediately before going to bed. The fact is that during rest, all processes occurring in the human body slow down, including digestion. This leads to a number of negative consequences:
- Food in the stomach takes much longer to digest during sleep than during wakefulness. This leads to stretching of the walls of the stomach and an increase in its size. And as you know, the larger the size of the stomach, the more food is required to satisfy hunger.
- Vitamins, minerals and other beneficial substances do not enter the circulatory system. Instead, decomposition products arrive there, which are somewhat toxic and have a negative effect on the body. After waking up, a person may even feel a headache and nausea. And this, you see, is not the best start to the day.
- In the evening, the hormone insulin, which is responsible for maintaining normal blood glucose levels, is activated. After a large dinner, and even with a lot of sweets, the glucose level increases sharply, and the pancreas receives a “signal” to produce insulin. The hormone converts excess glucose into fat deposits. It should be noted that constantly eating unhealthy foods, such as sausage sandwiches, chips, chocolate, etc., just before bedtime. can lead not only to obesity, but also to serious diseases of the cardiovascular and endocrine systems.
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It is very important that you never skip dinner. This can slow down your metabolism. Thus, try to have dinner early so that by the time you go to bed, the food will have already been digested.
You may ask, is it possible to lose weight even while you are getting ready for bed? Certainly. Our metabolism is always ready for action, and we can use simple techniques to keep it active.
You need to understand that the second half of the day is very important, especially if you want to lose weight, so it is worth taking note of certain ways that can speed up this process.
Today we will tell you about ways that will help you continue to lose weight until the moment you go to bed.
The importance of dinner
Many people believe that skipping dinner will help them lose weight faster. This is wrong. If you don't have dinner in the evening, your body will spend about 10 hours without receiving any nutrients. As a result, we will get two things: first, more serious for the body, it will not receive proper nutrition. The second is that our metabolism may slow down.
What is the solution? It is very important that you always have dinner, and do it in accordance with the following recommendations:
- You should have dinner two hours before bedtime.
- Dinner should be light.
- We are sure that you have heard that dinner should be “modest but balanced.” Some people try to follow this advice and make the common mistake of eating a green leaf salad for dinner. This is also not correct. Ideally, our dinner should contain proteins, fiber, vitamins and carbohydrates.
- Be careful with salads, as they are less easily absorbed by the body in the evening. Vegetable soups are great for dinner. Example? Pumpkin soup, or soup made from zucchini, garlic or oats. They are very tasty! You can add some salmon to them.
Half an hour walk before bed
We're not talking about going out for a run and pushing yourself to the point of exhaustion. All you need is to relax and maintain metabolic activity. For this, it is very useful, for example, to walk your pet in the evenings, or just take a walk before bed with a friend or loved one. Walk at a brisk pace while breathing deeply.
This evening walk will also help you relieve stress and even find a solution to the problems that bother you. As you already know, stress is also the enemy of our health and the culprit of excess weight gain. If you get into the habit of taking a walk before bed, you'll be rewarded with instant relaxation, which will relieve tension and help you see things from a different perspective.
You will return home relaxed. Try this soon!
Benefits of Taking a Detoxifying Bath
After a walk, it is useful to take a relaxing hot shower. And once a week, for example, you should take a bath that removes toxins. Of course, you will have to spend energy and water on its preparation, but the result is worth it:
- Toxins are eliminated
- The skin receives vitamins and minerals
- We feel refreshed and energized
This type of bath, in addition to removing toxins, reducing inflammation and energizing us, also allows us to end our day while losing weight. To do this, add 100 grams of baking soda, 5 drops of lavender oil, 100 grams of sea salt and a spoonful of grated ginger to the bath. Take a bath for half an hour and... relax!
Herbal Teas to Help You Lose Weight in the Evenings
There are very tasty herbal teas that we can drink before bed. They will help us burn fat, are a source of important vitamins, and, in addition, will help us relax.
This:
- Blueberry tea: Reduces blood glucose levels and promotes better sleep.
- Oolong Tea: This famous oriental tea is known for its weight loss properties, it has a pleasant bluish color and is very tasty.
- Star anise infusion: If we drink it before bed, it will help us sleep better, and in addition, the body will begin to burn the fats that we ate for dinner.
- Rose tea: Very tasty. According to the Journal of Food Science, rose tea is richer in antioxidants than green tea, contains no caffeine, and is ideal for drinking in the evening. Helps fight constipation and avoid discomfort in the stomach.
Get ready for a good night's sleep
Getting enough sleep can also help you lose weight. Are you surprised? This is true. During the night, our lymphatic system does the important job of eliminating toxins. If for some reason this does not happen properly, harmful substances accumulate in the body, which cause inflammation and prevent us from losing weight in a natural and healthy way.
For healthy sleep, it is necessary that the temperature in the bedroom is between 20ºC and 24ºC.
It is always better to keep the temperature moderate; if it is higher or lower than these values, sleep will no longer be as beneficial.
Remember to turn off all electrical appliances before going to bed, this way you will avoid the influence of electromagnetic waves. Read a good book before bed and get ready for deep and relaxing rest.
As you can see, these simple tips will help you take better care of your health and lose weight in a healthy and natural way.
Source: https://naget.ru/5-prostykh-sovetov-dlya-togo-chtoby-teryat/
Secrets of a healthy dinner: important recommendations
Ecology of consumption.
We often strive to choose a more balanced diet, but for one reason or another we stop following it. We often strive to choose a more balanced diet, but for one reason or another we stop following it. However, every meal during the day, be it breakfast, lunch or dinner, is important and must follow certain rules. This is the only way to avoid liver disorders, insomnia, obesity and other problems.
In our article we will explain the key points of a proper dinner and tell you how to make it beneficial for health and beauty. We will also offer you several options for such a dinner to choose from, which you can take note of.
Pros and cons of dinner
Dinner is the last meal of the day, and its purpose is to ensure that we do not go to bed with an empty stomach, but rather enjoy proper rest. But, of course, dinner should not be as nutritious as breakfast or lunch, since we will not be able to expend energy at night and the calories will go into body fat. Therefore, it is important to have dinner at the right time and with the right set of products.
A large, too late dinner, including unhealthy food, can provoke a number of problems, namely:
- insomnia, feeling tired and tired in the morning
- bags and swelling under the eyes
- fluid retention in the body
- constipation
- muscle spasms
- liver and digestive disorders, increased stomach acidity, bloating, etc.
- obesity and overweight.
What time should you have dinner?
As soon as we go to bed, our body goes into rest mode, starting the process of cell regeneration. According to Traditional Chinese Medicine, every hour of the night is dedicated to restoring a specific organ in our body:
- From 23.00 to 1.00: gallbladder
- From 1.00 to 3.00: liver
- From 3.00 to 5.00: light
- From 5.00 to 7.00: large intestine
- From 7.00 to 9.00: stomach.
If we respect our body's biological rhythms and allow it to complete the digestive process by 11 pm (considering that on average it takes 2-3 hours), we will significantly help the body get a good night's rest. Therefore, it is best to finish dinner by 8 pm.
What should a proper dinner include?
A balanced dinner must include:
- Vegetables, preferably boiled, or fresh if digestion allows.
- Low fat proteins: eggs, fish, fresh cheese or yogurt, dried fruits and nuts, mushrooms
- Small amounts of grains or flours: whole grain bread, pasta, whole rice, potatoes, bananas
- A small amount of healthy fats: cold-pressed vegetable oil, egg yolk, natural yogurt, avocado.
What should be excluded?
- Abundance of flour and grains
- Sugar
- Sweet fruits that cause excess weight
- Citrus fruits: oranges, tangerines
- Fruits with a high water content: watermelon, melon - they delay digestion
- Saturated fats: margarine, fried meat, red meat, etc. Such foods put a strain on the liver and gallbladder.
- A large amount of salt – it provokes fluid retention.
- Stimulants and energy drinks: coffee, tea, Coca-Cola, etc.
Sample healthy dinner plan
- Creamy vegetable soup, some oatmeal, boiled egg
- Sauteed vegetables with mushrooms, whole grain toast
- Natural yogurt with half a banana and a handful of nuts
- Vegetable and thin noodle soup and grilled fish
- Vegetable cocktail or gazpacho and casserole
- Creamy vegetable soup and baked pears
- Vegetables, some potatoes and baked chicken
- Green salad with fresh cheese and seeds
- Corn tortilla with guacamole
- Salad made with beans, fresh carrots and a little homemade mayonnaise.
And finally.
If you have to have dinner very early on any day or plan to exercise afterwards, increase the amount of flour and grains, for example, allow yourself a whole flour pizza with vegetables and mushrooms or a sandwich with lettuce, tomato and cheese.
On the weekend, you can also make a small exception; the next day you will understand how correct your dinner was, and you will be able to make the necessary adjustments. published by econet.ru
PS And remember, just by changing your consumption, we are changing the world together! © econet
Source: https://econet.ru/articles/69370-sekrety-poleznogo-uzhina-vazhnye-rekomendatsii
