Late dinner - is it really so harmful? Useful options for late dinner
Everyone who follows their appearance knows what to eat after six hours is extremely undesirable, since a late dinner causes weight gain. But almost everyone is confronted with the fact that it is not always possible to come home on time, and cooking time often takes time, which further pushes the beginning. What to do in this case? Is it really harmful to eat in the evenings or are some foods allowed for a snack before bedtime?
What time is it okay to have dinner
What time is the late dinner not considered harmful? Those who follow the rule "do not eat after six" and suffer because of this, waiting for good news. Nutritionists say: in order not to recover and feel good, you need to eat 3-4 hours before bedtime. That is, if a person goes to bed at 12 o'clock, which is connected with his work or doing household chores, he is quite acceptable to have dinner at 8 or 9 o'clock.
In addition, as experts say, if you want to really lose weight, you can not starve your body, leaving it without food for more than 12 hours. Such periodic fasting can lead to inflammatory processes in the gastrointestinal tract and stagnation in weight, and sometimes even to its addition. The latter is due to the fact that, for a long time fasting, the body is forced to use nutrients from the muscles. So, as soon as it receives food, it immediately converts it into fat.
In addition, a violation of diet leads to a slowdown in metabolism, and this has a direct bearing on whether it will be possible to lose weight or not. Therefore, it is very important to comply with the diet and be sure to have dinner - ideally 3 hours before bedtime. It should be remembered that from the late dinner, which took place on time, you can recover only if it will consist of harmful products.
Options for Late Dinner
After work, at which breakfast consisted of a cup of coffee, and lunch from a bun with tea, it's hard for yourself to refuse and do not eat for dinner a portion of mashed potatoes and a couple of cutlets. But this menu will not be very useful for digestion, because it consists of starch and proteins, which are very poorly combined. What is ideal for evening meals? Nutritionists insist that it should not account for more than 20% of daily calories.
What can I eat for a late dinner? The body basically tells you what products they want to see on the plate. But again, to maintain health, it is very important that they bring exceptional benefits to the body. So, if you want to eat a piece of a loaf with butter, it is better to replace it with low-fat cottage cheese and whole wheat bread, if a meat dish - it is desirable that it is not a fatty cutlet, but a piece of boiled beef and vegetables. Also yogurt or yoghurt is very useful, as the sour-milk bacteria that are contained in the product take care of the microflora of the stomach and comfortable cleansing of the intestines.
Dinner should be as light as possible and at the same time sufficiently satisfying, only so the sleep will be strong, and in the morning there will be a fine mood. However, do not forget that if you drink low-fat kefir after a difficult working day, it is possible that you want to eat something more nutritious, and then it will be very difficult to refuse a sandwich with sausage. Ideally, the selected product should be digested about 2-3 hours, so heavy products, such as pork, sausages and canned meat, should be avoided.
What should be dinner during the diet
Late dinner on a diet should be low-calorie, maximum 350 kcal. This, of course, can not be a piece of white bread and sausage.
Do you have a regime that every evening has a late dinner? What to eat to lose weight? To the weight did not grow, it is desirable that the evening meal consisted mainly of easily digestible proteins. The best option for an evening meal can be:
- cottage cheese;
- kefir with cereals.
As for fruits - an unequivocal answer to the question, you can eat them before bed or not, does not exist. So, some nutritionists say that sweet fruit is an indispensable fiber for the body, and others that it is fructose and carbohydrates, which in the evening can provoke the appearance of fatty deposits.
The size of a portion of a dietary dinner should be no more than 250 g, that is to be placed in a glass. Naturally, the meal should be completed 3 hours before the planned sleep, so that the food could be completely digested and did not cause a feeling of heaviness in the stomach.
If ordinary curd or boiled fish do not suit you, you can cook, for example:
- pumpkin stew;
- braised chicken with mushrooms;
- light salad of chicken fillet with cucumber;
- is not forbidden to drink tea, cocoa or coffee - the main thing is that they do not add sugar or other sweeteners.
Dinner after workout
Often the training ends after six, as fitness or gyms are mostly attended by people after work. If the goal of training is losing weight, preferably two hours after physical exertion, there is nothing, because the body uses fat deposits to restore its strength.
And that in the evening there was not a strong feeling of hunger, it is best to have a snack before the workout( the meal should take place in 1.5 hours).It is desirable that these are sources of carbohydrates:
- fruit with cottage cheese;
- porridge with a small amount of vegetable oil;
- fruit and vegetable salads;
- whole-grain cookies or loaves.
Heavy products like a meatball or sandwich with sausage is better not to eat, because the gravity caused by them in the stomach will significantly reduce the effectiveness of training. In addition, you should refrain from cakes and other high-calorie baking.
After coming home, after two hours, you should eat a bit. However, late supper after training should be very easy. So, you can eat a fermented milk product - cottage cheese, yogurt or kefir - but necessarily low-calorie. Going to bed with a feeling of hunger is not recommended, otherwise sleep will be restless and the body will not have time to recover.
Dinner depends on the type of training
It happens that women, trying to lose weight, train hard, but still do not achieve what they want. Why is this happening? To begin with, you must accurately determine the goal of physical activity. After all, there are those that contribute to the growth of muscle mass, and there are those that are aimed only at losing weight.
The role of supper for the first is of fundamental importance, because if you need to build muscle, eat better in the first 20 minutes after leaving the room, and this should be protein foods( eggs, meat, cottage cheese).When the food passes this way, a sharp decrease in weight can not be observed, since the fat mass will be replaced by muscles that are much heavier.
If the training is solely aimed at losing weight and dinner consists exclusively of vegetables and low-fat dairy or meat products, weight reduction will not be long in coming.
Should I skip dinner
Most women in the pursuit of a beautiful figure prefer not to eat. Instead of dinner, they can drink tea or, at worst, kefir. Is such a substitute for dinner useful, and what happens when the body is starving?
Scientists say that the cancellation of dinner in principle is not so terrible, most importantly, that the gap between meals is not more than 12 hours. If breakfast after the last meal takes place after 13-14 hours, metabolism will slow down and besides, digestive problems may occur.
Losing weight should remember that the harm from dinner can be only if a person eats a lot of high-calorie food, but if 100 g of low-fat cottage cheese is eaten, the body will only benefit.
Late supper: is it really so harmful?
A person is sitting on a diet or not, he should remember that great harm from a late dinner is possible. This happens when it becomes very plentiful and satisfying, for example, after an evening feast. However, if it ended three hours before going to bed, nothing terrible will happen.
But in the case when you immediately fall asleep after this meal, all the processes in the body will slow down, including the digestive processes. As a consequence, food will linger in the stomach, stretching it. Moreover, nutrients will also remain in it, and the products of decay will already enter the blood, poisoning the body. As a result, in the morning, a person will feel bad, even signs of poisoning are possible.
It should be remembered that it is in the evening that the hormone of insulin is especially active, so everything eaten before going to sleep turns into fat, which is not only a threat of excess weight, but also the possibility of problems with the cardiovascular and endocrine systems.
Basic Rules for Late Dinner
To feel great and look good, evening meals should be carried out according to the following rules:
- Take food no more than three hours before bedtime.
- After a meal do not rush to go to the sofa immediately, because for complete assimilation of food you need easy physical activity.
- Because of the table, you need to get up a little hungry.
- Portion should not be more than a glass.
- Dinner should be light, so it's best to make a hearty lunch.
What to do if it's time for supper, but there is no desire
Usually it happens when the dinner was too hearty or the person simply ate more than was required. At three meals a day, dinner should account for 25% of the daily volume of food, for breakfast - 35%, for lunch - 40%.In any case, so that then during sleep does not torment hunger, you should make yourself a low-calorie smoothie.
It can be made from sour-milk products, vegetables and fruits with a blender. So, you can combine cottage cheese, milk and apricots or a banana, strawberries and cottage cheese. In order to make the cocktail more light and cool, which is actual during the heat, you can add ice to it.
How not to eat at night
Many are disturbed by the feeling of hunger at night, and even after dinner the hand reaches for the refrigerator. In such cases, it is best to drink any herbal tea with lemon, preferably hot, since it creates the illusion of saturation.
Distracts from thoughts about food and a hot bath that can relax so much that after it you just want to sleep. It helps also to brush your teeth at night with toothpaste with mint.