Losing weight and not eating after 6 pm is a principle familiar to many ladies. In addition, this technique does not require giving up your usual favorite foods. The main thing is to stop eating after 18 hours. The technique also has a number of attractive aspects:
- This method allows you not only to lose, but also to maintain the desired weight;
- nutritionists recommend this technique, emphasizing its safety.
However, the decision to limit yourself in food should not be made spontaneously. Still, the choice of method of losing weight should be balanced. It would be wise to consult a nutritionist or therapist to avoid unpleasant consequences.
Not eating after 6: myth or reality
Doctors have been talking about the effectiveness of this technique - even in the context of general health improvement of the body, especially digestion, and for reasons of weight loss. However, the requirement not to eat after 6 - myth or reality, logical or completely absurd? If this dilemma could be resolved in a few words, there would not be such a long debate about it. There are compelling arguments both for and against this recommendation, and it is difficult to decide which of them is more reasonable. The only proven myth is that before 6 you can eat any food and lose weight.
In the evening - proper food
The denser and more satisfying the dinner, the faster you will want to eat again. The menu needs to be composed wisely. It should include low-calorie foods.
Suitable:
- lean meat. Preferably turkey, rabbit;
- Fish and seafood. Cod, flounder, lobsters, lobsters;
- vegetables. You can eat cucumbers, tomatoes, beets, lettuce, zucchini, any greens;
- dairy products. You should choose those that have a short shelf life. They contain a minimum of preservatives.
What foods are best to avoid:
- sweets. They harm the figure and excite the nervous system, causing restless sleep;
- bakery products containing harmful carbohydrates;
- smoked, fried meat and potatoes. This is heavy food;
- dishes flavored with spicy seasonings that stimulate the appetite;
- pickles that retain water in the body.
Among the cooking methods, choose stewing, steaming, grilling.
Watch the serving size. 200 grams of food is enough. If you feel that this portion is not enough, add leafy greens.
Why can't you eat after 6 pm?
The main explanation for the ban on evening meals is the requirement to reduce the load on the digestive tract. According to supporters of the statement that eating after 6 is harmful, a person’s biological clock causes the activity of internal organs to decrease at night, the gastrointestinal tract should slow down its activity, instead of digesting food, especially heavy food. If it works, it does it poorly, and the products become waste that accumulates in the intestines.
However, there are other reasons why you should not eat after 6 pm:
- The slowdown of metabolism closer to the night provokes the deposition of what is eaten in the evening into reserves, because. insulin is produced.
- Lack of activity after eating in the evening makes the food received at this moment converted not into energy, but into fat.
Plan your menu for the day
Evening overeating is primarily associated with insufficient nutrition during the day. It is a mistake to think that fasting during the day will lead to weight loss. Hunger reduces the rate of metabolic processes and provokes the accumulation of fat.
To avoid overeating in the evening, create a menu for the day. With regular meals in moderate portions, there will be no uncontrollable hunger in the evening.
By creating a menu in advance, you can rationally choose specific foods for breakfast, lunch, snacks and dinner.
Whole grain cereals are perfect for breakfast, and low-fat, protein-rich foods, as well as vegetables, for lunch. Fruits and healthy drinks for snacking.
Paradoxically, eating fatty foods for dinner will provoke an increased appetite. After a while you will want to eat again. Therefore, do not leave such products for the evening.
By distributing the food into several meals and creating the correct menu, you will know that you have consumed the norm for the day and will not look in the refrigerator for an additive for dinner.
Is it possible to eat after 6
The key argument “against” the ban on eating in the evening after a certain hour also relies on the operation of internal systems, only differently. Most people wake up and have breakfast at 7-8 am. It is worth carrying out a small mathematical operation to find out that a person spends more than 12 hours without food if he does not eat after 6 pm. Such a long fast is harmful to the entire digestive tract, especially the pancreas, which must regularly release bile to prevent stagnation.
So is it possible to eat after 6 pm? A positive answer is supported by the following statements:
- Prolonged hunger, especially in the evening, causes a slowdown in metabolic processes.
- The longer you fast in the evening, the more you will eat in the morning.
- In case of hunger after 6 pm, the secreted gastric juice will begin to corrode the walls of this organ, provoking the occurrence of gastritis.
GuruTest
The problem is that most people work until 5, 6, 7 pm. Sometimes you come home at 20 o'clock. The biggest problem is that you want to eat, and it’s not early anymore. You won't be able to lose weight with this regimen, that's for sure.
Why you shouldn't overeat before bed
This is important for everyone to remember, because not only women should not eat a lot at night and in the evening, but also men. Your stomach should rest at night. The body must relax. Internal organs should also get their rest. If you overeat, sooner or later it will give its negative results.
Naturally, sugar is not consumed due to low activity. It goes to the liver, where problems like diabetes and excess weight appear. There is an increased chance of gallstones due to excess bile. The body suffers greatly from night “vigils”. Note to girls that overeating at night contributes to the deterioration of the skin and the appearance of wrinkles.
How to avoid overeating in the evening and eat right
To begin with, it is necessary to say a few words about those who come home very late. You need to decide on a time when you can go to bed as late as possible without harming your sleep. For example, you get up at 7 am and come home at 8 pm. 7 hours is enough for a healthy rest, so, for example, you go to bed at midnight. For more severe conditions, you can take, for example, 23 hours exactly. Fine. It turns out that you have three hours to rest. As doctors say, you should absolutely not eat at least 2 hours before bedtime. That is why you will still have one hour to eat. However, you should not:
- eat until you pass out completely;
- eat hard-to-digest foods and a lot of carbohydrates such as baked goods, potatoes, etc.;
- go to bed to rest immediately after eating (it’s better to take a shower and do some business).
If you live in very extreme conditions, when there are less than 2 hours between rest and sleep, then it is better to eat at work. If you don’t have the opportunity to eat normally in the evening, then you need to change something in your life, and urgently. In this case, you have two options - you either don’t get enough sleep at all, or you overeat before bed, which is absolutely unacceptable.
So, let's imagine that you have at least a couple of hours before bed. What should you do to avoid overeating or not eating after 18:00?
Tip one: If you don’t go to bed soon, but it’s already 18 or 19 hours, then you can eat, but low-fat food. You can give preference to fruits, vegetables, low-fat cottage cheese. Here you can choose a huge number of directions. The main thing is not to eat sweets, flour, or a lot of carbohydrates.
Tip two: eat a little, but several times . This is a very popular way out of the situation when after 18 hours you are at home, and the feeling of hunger destroys you. Eat small portions at short intervals of 20 minutes. This will help you and your body adapt to the regime, as well as get enough energy without consequences.
Tip three: keep yourself busy. This advice is good for those who come too late or are losing weight. Find something to do that will absorb you completely. Hobbies fit this description perfectly.
Tip four: try eating at work. If you come after 20 o'clock, then this advice is not so bad. Find a way to eat normal food at work rather than chips or buns.
Tip five: don’t cook food in the evening after work. If you have your own family and you need to feed your children, then let your husband cook. Try to find a compromise in this situation, because abstracting yourself from food completely is a good way to stop wanting to eat.
Tip six: lead a more active life physically. Play more sports or spend time productively. Go on dates, don't lie on the couch. The longer you stay at home and suffer from idleness, the more you want to eat.
Tip seven: try to move your lunch time as close to the evening as possible. There is a risk that you will want to eat closer to night, but it will be much easier to survive the first hours after coming home from work.
Tip eight: buy groceries only for the day. The prospect of that. Having to go to the store doesn’t make many people happy after work, so don’t tempt yourself with treats and food in general. Keep the refrigerator empty in the evenings.
These are good tips for people who have decided to take their health or figure seriously. Some people just need to stop overeating in the evening, while others can allow themselves a little weakness.
Develop good habits. Overeating is one of the bad habits that needs to be eradicated. Take time for yourself, take care of your health, because it is much easier to be patient and not eat than to later reap the fruits of your laziness and short-sightedness.
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19.02.2018 01:44
What happens if you don't eat after 6?
Digestive problems are the main consequence of long-term abstinence, no matter what time of day the refusal to eat occurs. Erosion, ulcers, cholelithiasis - all this is the result of long breaks between meals, or even fasting. A couple more versions of what will happen if you don’t eat after 6:
- In people who are recovering from obesity, if food is completely eliminated in the evening, there will be a sharp drop in sugar - hypoglycemia, which will lead to a breakdown, because. she urgently needs to trigger a surge in insulin in order to feel better. Frequent attacks lead to hypoglycemic coma.
- If you stop having dinner at 6 pm or later, you risk getting insomnia from hunger.
- A broken state in the morning, insatiable hunger are the eternal companions of those who managed to learn how not to eat after 6 pm, falling asleep after midnight.
The hard way to lose weight
Achieving harmony does not tolerate easy ways - the result does not come at once. You will have to follow a similar routine throughout your life. However, the result of working on yourself is a very attractive figure and good health!
Although disappointed girls may leave an angry comment: “I don’t know why this is so. If you want to lose weight, try another option. I thought you could eat a lot here and still become slim. This principle doesn’t work—refusing a hearty dinner!”
But here the user made several mistakes. Of course, many dieters make similar mistakes. It's just important to remember how much to eat at each meal. The first days on a diet should gradually accustom the woman to the new menu. This is how the main goal will be achieved - losing weight. But first you need to consult a nutritionist!
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How to force yourself not to eat in the evening
Scientists say that it takes a person a little less than a month to turn a certain action into a sustainable habit. If you can find a way to force yourself not to eat after 6 for about 3 weeks, then this ban will be easier to accept. Here you need to pay attention to the psychology of the issue:
- Clearly answer yourself why you need to lose weight - without serious motivation you will not last even a day.
- Decide whether you are actually experiencing physical hunger, or whether it is a habit, or a craving for joy hormones.
- Learn to look for happiness not in food, and if your hunger is “from boredom,” find yourself a job for the evening that will distract your brain.
- Convince yourself that you can do anything, but at breakfast, after eating in the evening, upon waking up you will treat yourself to your favorite delicacy.
- Remove high-carbohydrate foods and sweets from your visibility - the less often they come into your sight, the less you crave them, especially in the late afternoon.
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Conditions of the problem
When trying to understand any issue on your own, you need to “turn on logic,” despite the fact that each person has his own logic and changes under the influence of circumstances. If (as in solving problems) we take a strongly recovered body as a unit of a biosystem that needs to be reduced in size without harming its health (both physical and psycho-emotional), then this task is not an easy one.
If we analyze the life of our distant ancestors, their figure did not require correction, and the regular morning rise and end of the day coincided with sunrise and, accordingly, sunset. It was the feeling of unity with nature, submission to the primordial course of earthly life, along with other factors, that allowed them to think about more pressing problems.
How to train yourself not to eat
If we touch on the non-psychological aspect of the issue, in order to avoid the desire to reach for food in the evening, it is necessary to avoid the feeling of hunger by this time. Nutritionists give some tips on how to train yourself not to eat after 6, without harming your body:
- Make sure that there is no obvious deficit of daily calories (that is, you have not gone beyond the lower limit) - this is a common reason why you feel hungry in the evening.
- Check whether you have fulfilled your carbohydrate quota for the day - their lack leads to hunger.
- It is advisable to have protein for dinner - it fills you up for a long time, and there will be no need to look for ways to avoid eating at night, because hunger has awakened again.
- Do not eat foods in the evening that stimulate the production of enzymes in the stomach and increase insulin levels: these are sources of sugar, kefir, oatmeal, apples.
Eat whole grains daily
By eating wholemeal products every day, you saturate your body with healthy carbohydrates. It takes the body some time to digest whole grain bread or pasta. A person feels full and hunger subsides. This will help prevent you from overeating at night.
In addition, unlike harmful fast carbohydrates, which give a feeling of fullness but do not bring benefits, whole grain products not only supply a person with useful substances, but also prevent obesity and serve to prevent heart and vascular diseases.
What to do if you really want to eat in the evening
Hunger that strikes at 6-7 o'clock is a natural phenomenon, which makes no sense to avoid. The body must receive a legitimate meal. It is much more important to figure out how not to overeat in the evening, but also to prevent the desire to swallow a whole pig half an hour after eating. Nutritionists recommend turning to light proteins: low-fat cottage cheese, chicken breast, fish, seafood, and supplementing them with vegetables. Only deprived of a large proportion of starch, otherwise the effect of trying to lose weight will be lost.
However, what should you do if you really want to eat in the evening even after dinner? A few recommendations:
- Eat some greens, whole grain bread, peppers, cucumber or cabbage - these foods, thanks to their fiber, will help curb hunger, and their low calorie content will prevent weight gain from eating in the evening.
- Brew mint tea - it also fights hunger well and is good for the central nervous system in the evening, as it relaxes it, so you fall asleep faster.
- Find a psychological way out for yourself on how to avoid eating in the evening - walk before bed, take a bath, do aromatherapy.
How skipping dinner affects your health
At a time when we abstain from eating, hormones such as somatotropin and melatonin are synthesized in the body.
Somatotropin is synthesized mainly at night, the peak of its synthesis is an hour or two after falling asleep. It prevents the deposition of subcutaneous fat, improves immunity, memory and skin tone, and promotes the absorption of calcium by bone tissue. Somatropin is known as growth hormone, and its production decreases with age.
Melatonin is a circadian rhythm regulator that controls the sleep-wake cycle. In addition, it slows down aging and enhances the efficiency of the immune system and helps fight stress.
Evening abstinence from food stimulates the production of these hormones, and not only allows you to avoid fat deposits and lose weight, but also rejuvenates the body. Sleep improves, overall vitality increases, the person becomes more alert and energetic.
In addition, giving up dinner helps “naturally” reduce the consumption of many harmful foods - for example, while watching an evening TV series, which is often accompanied by chips or tea with the usual cookies.
Diet
This weight loss method is really effective, but only for a short period of time. How long your body can go without food in the evening, losing reserves, before starting to put aside what it gets during the day is unknown. However, doctors are sure: a diet of not eating after 18.00 is absurd, especially if uncontrolled food consumption is expected before this point. It is much more reasonable to make a “window” of 3-4 hours in the evening before going to bed, thereby focusing on your own biological clock.
Make eating a ritual
When eating mechanically, a person thinks only about satiety. If you create a special pleasant atmosphere for dinner, attention will be diverted from the food. The physical pleasure of food will be complemented by psychological satisfaction from the environment.
What will help turn an ordinary dinner into a ritual:
- Table setting. A snow-white tablecloth and beautiful dishes, stored for special occasions, will add solemnity to dinner and create comfort. Candles and flowers will serve the same purpose.
- Pleasant music. It has a relaxing effect, allowing you to eat slowly, without rushing, enjoying the atmosphere.
- Evening prayer. Believers thank God before eating. People who do not observe this ritual can thank fate for all the good things in their lives. By remembering your day and focusing on the positive moments, you will be in the mood for a leisurely dinner.
Free yourself from unnecessary information for a while. Put away your cell phone, turn off the TV. Only calm, pleasant music is appropriate.
Drinking water instead of food
Many scientists argue that the feeling of thirst is often masked under the guise of hunger. For this reason, if you want to eat, then you should not immediately load up on food; it is better to drink a glass of plain water and the feeling of hunger will disappear. As a result, you can save yourself from excess calories, which can be stored as fat.
Develop a simple rule for yourself and follow it - if you suddenly want to eat, it is better to first drink a glass of water and wait until the feeling of appetite subsides. If the hunger passes, then it is normal thirst. But even if this does not help to overcome the unpleasant feeling, then you can satisfy it with some healthy snack - dried fruits, nuts, apples, yogurt.
