For most of those who want to get rid of excess weight, it is dinner that becomes the most “complex” meal. There are many myths around evening food – some advise you to completely abandon dinner, others offer to limit themselves to vegetables or fruits. However, modern research in the field of dietetics show: what we eat in the evening plays a key role in regulation of weight and overall well -being.
According to the nutritionist and the biochemist of Letica Carrer, it is protein dishes that are the best option for dinner, TSN reports. At night, the body goes into the recovery phase, and amino acids are necessary for tissue regeneration, maintaining muscle mass and normal operation of the hormonal system.
Why is it worth focusing on protein in the evening
Protein products have a high thermal effect of food – the body spends more energy on their digestion (about 20-30%), while on carbohydrates – only 5-10%, and for fats – only 0-3%. This means that pure calories from the protein are less absorbed. In addition, the protein stimulates the production of saturation hormones, slows down the emptying of the stomach and allows you to have a fifty longer, preventing the temptation to eat before bedtime.
Balance is more important than extremes
Dr. Laura Bartolome emphasizes: a diet built exclusively on the squirrel cannot be considered full. For health, it is important that the daily menu includes all the main macronutrients.
Complex carbohydrates are a source of energy and fiber. All -grain porridge, legumes, battles and potatoes in the peel maintain a stable sugar level and intestinal function.
Healthy fats-indispensable omega-3 and omega-6 of fish, nuts, seeds and olive oil are necessary for the brain, heart and assimilation of vitamins.
Fruits and vegetables are suppliers of antioxidants, vitamins and minerals that help regulate metabolism and strengthen immunity.
Without these components, even a protein rich in dinner will not give a long -term effect.
Examples of a balanced menu for the day
Breakfast: oatmeal on water or vegetable milk with berries and nuts; whole grain toast with avocado and egg.
Lunch: a salad of fresh vegetables with olive oil, cinema or buckwheat as a source of complex carbohydrates and fish or chicken breast.
Snack: an apple with a handful of almonds or natural yogurt without sugar.
Dinner: baked chicken with broccoli; omelet with vegetables; White fish is steamed with greens; For vegans – tofu with vegetables or lentils.
Additional recommendations
Drink enough water during the day – about 2 liters to maintain metabolism.
Try to have dinner 2-3 hours before bedtime, so that the food has time to absorb.
Regularly playing sports: it accelerates metabolism and helps the body to spend calories even alone.
Sleep for at least 7–9 hours: with a lack of sleep, Grelin (hormone hunger) increases and leptin (saturation hormone) decreases, which leads to overeating.
Practicing conscious nutrition – is slow, concentrating on the taste and signals of the body.
A protein dinner, included in a diverse and balanced diet, in combination with an active lifestyle and high -quality sleep, can become one of the most effective and safe weight loss tools. The main thing is not harsh restrictions, but a reasonable approach and the ability to listen to your body.
“Cursor” wrote earlier that the experts called Products that prevent you from losing weight. The list, among other things, contains sugar and white bread, so they should be minimized in the diet.
