Eating at night is bad! After six in the evening, lock the refrigerator! If you still adhere to such rules like “healthy eating”, you should be told that they are far in the past. Modern science insists that eating in the evening is not only possible, but necessary!
The main thing is to figure out how our body works at night and what kind of foods you can eat for dinner really without harm to the figure.
Is it worth it to eat at night?
When you go to bed, your body does not completely shut down with you, but continues to function. And the task of dinner is to provide all the processes taking place inside you with resources. Attention – resources, but not their excess!
The gastrointestinal tract does not “sleep” at night either, so there is nothing dangerous for the body in the evening meal. On the contrary, going to bed hungry is very harmful. This is very likely to lead to various problems – from insomnia, headaches in the morning and bad mood to serious gastrointestinal diseases and metabolic disorders.
It is only important to remember that in the morning the energy consumption for digestion is increased, and by the evening it is noticeably reduced. That is, if you choose excessively high-calorie food for dinner, and even in large quantities, there is a high probability that it simply does not have time to be digested and begins to rot in the intestines, providing various diseases to the gastrointestinal tract, and you feel unwell and obese.
Also, do not forget that the energy consumption for digesting protein foods is higher than for carbohydrate foods, and is minimal when digesting fats. So if you want to lose weight in your sleep (and this is real, because it is at night that the pituitary gland produces the somatotropin hormone, whose action is also aimed at burning fat cells), choose food low in fat and carbohydrates for an evening meal, which can block work hormone due to its high energy intensity, ideally – protein, moreover, in a rational dose.
What can you eat at night?
So, we found out that dinner is a must. But what exactly can be consumed in the evening, so as not only not to cause problems to your body, but even to lose weight? Of course, alcohol or caffeinated foods should be excluded from the evening menu, which will only interfere with sleep, as well as high-calorie and heavy foods like sweet pastries or fatty fried meat, which will create an unnecessary burden on the digestive tract, and pay attention to “light” foods that can assimilate relatively quickly, in an hour and a half. Basically, it is, of course, protein foods and fiber.
Your attention to the TOP 9 foods that are good to eat before bed!
Raw, stewed or boiled vegetables
The best dinner, perhaps, is to recognize vegetables, both raw and cooked – this is already the most important ingredient in the menu of a healthy person, and they are generally ideal for a late meal. Leafy greens salad, vegetable stew, grilled vegetables, boiled, stewed and baked, and even vegetable soup and zucchini caviar – options for a healthy evening snack, from which you will not only not get fat, but even start to lose weight – a lot!
Vegetables are low-calorie, rich in useful fiber and vitamins, normalize the intestinal flora, have a beneficial effect on the functioning of the gastrointestinal tract, help burn fat and strengthen the immune system, remove toxins – their benefits can hardly be overestimated.
Of course, if you care about the figure, it is better to give preference to greenery in any quantity and combination. leafy (lettuce, spinach) and non-starchy (cucumbers, tomatoes, broccoli, bell peppers, cabbage, celery) vegetables. Here you are unlikely to eat more than 100 kcal per serving.
With an eye on the calorie content for dinner, you can also afford zucchini, pumpkin, eggplant, potatoes, carrots and beets – of course, without oil and not fried. The most “dangerous” for an evening snack will be legumes and grains, which are heavy for a late meal, but they will not do much harm if they are not consumed daily and in reasonable doses.
Dairy products without additives
Unsweetened fermented milk products like kefir, Greek yogurt, fermented baked milk or curdled milk without any additives are also a great choice for an evening meal. In 100 g of such a snack, there are only 50-70 kcal – of course, we are not talking about high-fat foods.
It is an excellent source of protein that easily satisfies hunger without provoking the appearance of heaviness in the stomach, and the most useful calcium necessary for healthy bones. Also, fermented milk products have a beneficial effect on the microflora of the gastrointestinal tract, contribute to the accelerated processing of the rest of the food, reduce acidity and have calming properties, which is very useful before bedtime.
Lean, skinless poultry meat boiled, stewed or baked is another option for a healthy protein snack that allows you to quickly get enough in the evening. In 100 g of chicken breast or turkey, there are only 90-110 kcal. An ideal addition to poultry meat for dinner will be a side dish of the same fresh or stewed vegetables.
Poultry meat at dinner can be replaced with low-fat boiled or stewed meat like rabbit meat. This is 150-160 kcal per 100 g of product. Again, complete with vegetables.
Lean white fish in the amount of about 100 g is also quite suitable for dinner. It has very little fat, but there is plenty of healthy protein, coupled with iodine and phosphorus. Fish is easy to digest, and at the same time helps to reduce bad cholesterol in the blood. Suitable varieties of fish for a late dinner are pike, saury, cod, hake, pike perch, trout, pollock. Of course, the fish should not be fried in oil, but should be boiled or baked with vegetables, it can be grilled – in this case, the calorie content of 100 g will not exceed 100-150 kcal.
Low-fat cottage cheese is another great protein choice for dinner. It is only important to choose not the fattest, but not completely fat-free varieties for an evening snack, and, of course, without any additives like raisins.
In addition, as we remember, fermented milk products have a great effect on the digestive tract.
Boiled eggs or scrambled eggs (possible with vegetables) will also not bring any harm to your body, being eaten 2-3 hours before bedtime. This is an easily digestible protein, and vitamins, and useful fatty acids.
In 100 g of egg mass, there are about 140-160 kcal (these are two medium-sized eggs), and if you are on a diet, you can reduce this number by making an omelette from egg whites alone.
Due to the high content of proteins in seafood, they are a valuable dietary product, since they also contain very few calories.
Of course, for an evening snack, you should not combine them with pasta or a toasted baguette – a salad of non-starchy (tomatoes, broccoli, cucumbers) and leafy vegetables or the same stewed vegetables would be ideal.
Berries and citrus fruits
Of course, everyone knows that berries and fruits have enough calories to be safely consumed as a full dinner. However, some of them are quite suitable for an evening snack, if you do not abuse the amount.
The best choice for the evening is fresh berries, which are usually no more than 70-100 kcal in a glass. And with them you will get fiber and pectins to stimulate the intestines, useful vitamins and antioxidants.
There is also a lot of fiber in citrus fruits (grapefruit, orange), and a small apple or pear is quite suitable as an evening snack.
Perhaps, only exceptionally high-calorie grapes and bananas remain under a serious ban for dinner.
Of course, we are not talking about mushrooms fried with potatoes or baked in sour cream. If we are talking about dinner, we can only recommend grilled, boiled (mashed soup) or stewed mushrooms. In this case, you won’t “get out” even for 100-150 kcal per serving, and you will provide yourself with dietary protein, and you will get an incredibly tasty dish.
Of course, we have not listed all the options for a healthy dinner. As a component that does not harm a healthy body, it may also contain beans, lentils, low-fat white cheese, even nuts and citrus fruits (of course, in reasonable quantities). As you can see, it is quite easy to combine products and make various combinations of them – there is plenty to choose from.
Remember the main rules of dinner – eat a couple of hours before bedtime, choose healthy and easily digestible foods (protein and fiber), for a serving do not go beyond 200 g and 200 kcal. If you follow them, you will provide the body with the necessary vitamins and microelements and will be able to find an ideal figure without harm to health – and neither insomnia nor weight gain will definitely threaten you!