What should be the right dinner?
Dinner is one of the key meals for those who control weight. Learning to eat dinner right.
Calorie dinner – no more than 1/4 of the daily diet
- For dinner, there should be no more than 1/4 of the calories in your daily diet.3/4 calories are recommended to be received before 17.00.In the first half of the day you are active, the body works on energy consumption, all calories received will be spent, and will not be deposited in fat.
- By the way, evening tea (which often stretches for 2-3 hours and is accompanied by sweets) is also a late dinner.
Stop eating at night
During a night’s rest, the digestive system of a healthy person works half-heartedly, which means that some of the food may not be completely digested, and its undigested residues remain in the intestine longer, and some are absorbed into the bloodstream and can poison the body. And instead of digestion, processes of rotting food occur.
Sleep with a free stomach is a detoxification and bowel cleansing session, and excess dinner turns the night into a self-poisoning procedure.
Eating up at night, you do not give the body a full rest, forcing the internal organs to work actively.
Avoid carbohydrates before bedtime!
Simple carbohydrates are quickly absorbed and can turn into fat since energy is not consumed during sleep.
Make it your rule to consume the bulk of carbohydrates and fats during the day. For the evening, choose protein foods, light vegetables, low-fat kefir, and green tea.
Remember the daily rate of water
By consuming the recommended amount of fluid during the day, you better control your appetite in the evening. The norm of water is at least 2 l or 30 mg/kg of weight. Drink most of the liquid evenly in the morning until 16 hours.
H e tolerate meals throughout the day
- Many people try to save on calories during the day, but then give themselves free rein in the late evening. Make sure that during the day you have three full meals plus 2 snacks. This is one of the best ways to control your appetite after dark.
- Breakfast and afternoon tea should be:
– A sufficient amount of protein so that the body is provided with amino acids to maintain metabolism, and you can cope with hunger;
– A lot of “healthy” carbohydrates (fruits, vegetables, whole grains) for good brain function and maintaining normal blood sugar.
- Dinner no later than 2-3 hours before bedtime, and after 50 years 4 hours before bedtime.
- Calorie dinner – 1/4 of the daily diet.
- Choose light protein foods and vegetables for dinner.
- After dinner, do not sit down in front of the TV, but do household chores and go for a walk.
- Drink most of your daily water intake in the morning.
- If you know that caffeine causes you insomnia, avoid caffeinated drinks 6-8 hours before bedtime.
Once and for all: you can’t eat at night!
Food is a source of building material for tissues and the energy our body needs.
The easily digestible carbohydrates of our daily menu are very quickly absorbed into the blood and raise the level of glucose in it. If you actively move after eating, then all the “sugars” are absorbed by the muscles.
But working people often no longer pay attention to their diet. In the morning they don’t want to eat, or once, and it’s good if the institution has its own dining room … And if not? It turns out that in the evening you can only eat normally.
Now imagine that you went to bed after a meal. That is, the muscles do not work and glucose goes to the liver, turning there into fat under the influence of enzymes. Further, it is distributed throughout the body, deposited in various parts of the body.
The accumulation of such fat causes obesity even of internal organs! Hence diabetes and hypertension, and atherosclerosis … When you sleep, the duodenum 12 does not produce any substances necessary to move food along the gastrointestinal tract. And your whole dinner stayed in it until the morning!
At the same time, the other organs begin to work, because a signal has already been sent to them. So, the gall bladder begins to produce bile for digesting food, and the pancreas – to produce enzymes that break down proteins, fats and carbohydrates. But bile is not able to break through the duodenal ulcer clogged with food because it does not contract. As a result, bile stagnates in the gall bladder, thickens and gradually turns into stones.
In addition, if digestion is impaired, putrefactive fermentation processes develop in the intestine. And this leads to allergies and intoxications, that is, decay products begin to be absorbed into the blood.
So what you need to remember:
- Have dinner 2-3 hours before bedtime.
- After dinner, do not sit down in front of the TV, but do household chores, take a walk with the dog, etc.
- Do not eat rolls, potatoes, rice, cakes, and pastries at night. These are short carbohydrates that are rapidly absorbed. Replace them with long-chain carbohydrates: carrots, cabbage, rutabaga, radish, as well as light salads of tomatoes, cucumbers, greens. They digest longer and do not cause a sharp increase in insulin levels.
- Eat, distributing the load on the body. Eat 25% of daily calories at breakfast, 30-40% at lunch, then a light afternoon snack, and 15-20% should be for dinner. This is the normal distribution of calories during the day. Most importantly, you should eat about 60-70% of the calories in your diet before four in the afternoon. At this time, you are active, all glucose is processed and leaves the body, and will not be deposited in fat.
- Do not stretch the evening drink of tea for 2-3 hours, seizing cookies and sweets. This is the same late dinner.
Evening and night overeating is one of the main factors in weight gain.
To prevent overheating in the evening, drink, for example, a Formula 1 cocktail as an additional meal at 16.00-17.00. Your body will receive protein and a host of nutrients.
Thus, for dinner in the region of 19.00-20.00 hours, you will not experience an irresistible feeling of hunger and will be able to control your appetite.