Do you want to be slim? Then don't skip dinner! We have prepared for you a list of foods that you can and should eat at night.
Our expert: Mikhail Gavrilov, psychotherapist, PhD, author of a patented method for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA))
Not unknown fact - metabolic processes decrease at night. But they don't turn off completely! Work in the body goes on all the time. By evening, the rate of metabolic processes drops by 30%, no more. Those calories that you eat for dinner will go to keep your body active. Moreover, the foods to eat at night should be those that give you a feeling of satiety and provide the body with all the substances necessary for its night work. And he works, first of all, on the formation of hormones. At night, the synthesis of somatotropin, which helps to restore the skin, and melatonin, which is one of the most powerful antioxidants, increase. Also, during sleep, cells of the skin, hair and nails are actively dividing.
The calorie content of an ideal dinner should be no more than 300 kcal. Moreover, it should consist of a combination of proteins and carbohydrates. Proteins are satiety, carbohydrates are the fuel in which fats are burned. What foods can be eaten at night without harm to the figure?
1. White Poultry
Stewed, baked, grilled, in a double boiler or slow cooker, turkey or chicken breast is one of the best foods for losing weight at night. It is important that you do not use oils during heat treatment - this increases the calorie content of the dish by 30-40%. White meat should account for about 200 kcal of the total calorie content of the evening meal - this is about 125 g of chicken or turkey.
2. Sea fish
In terms of digestibility, this he althy product at night will give odds to poultry meat. It will take about 3 hours to digest the fish, no more. Unlike freshwater inhabitants, sea creatures are rich in trace elements that are necessary for the synthesis of skin proteins - collagen and elastane.
This product can be safely eaten at night, because squid is the most dietary seafood option, which is not only a valuable source of protein, but also contains a lot of iodine. This trace element is necessary for the normal activity of the thyroid gland, which maintains a certain metabolic rate.
What other foods do you eat at night? Eggs. A traditional morning meal can be the basis for a hearty, he althy dinner, such as fritatas with vegetables. Chicken protein is balanced in amino acid composition, which means that the body will receive everything necessary for the synthesis of hormones.
This he althy overnight product is a great source of both protein and complex carbohydrates. Bean dinner can be recommended for vegetarians - lentils contain, among other things, essential amino acids. And by combining it with chickpeas, you can get a complete set of amino acids in one meal, without eating animal products. For dinner, it is better to choose black lentils - they cook quickly, in just 5 minutes.
Yes, yes, this product is also eaten at night when losing weight. It can be an excellent side dish for meat if cooked properly. Boil it in its uniform (but not until fully cooked - it should remain a little raw) and leave it under the lid for two hours. As a result, the starch contained in the potato turns into a prebiotic - food for beneficial bacteria that live in the intestines. Potatoes should account for 100 kcal of the total calorie intake - about 90 g.
7. Green vegetables
The fact that these foods are best eaten at night is hardly a secret to you. Any kind of lettuce, cucumbers, bell peppers are low-calorie sources of complex carbohydrates and water-soluble vitamins. The latter are necessary for the formation of skin cells, which is activated at night. To provide the body with energy to maintain a nightly metabolism, you need to eat a lot of this salad - about 200-250 g. Therefore, it is best to combine fresh green vegetables with a couple of tablespoons of whole grains (buckwheat, brown rice, quinoa).
This nighttime product is a valuable source of omega-3 polyunsaturated fatty acids, which are necessary for the synthesis of skin cells (in particular, their membranes - shells). You can sprinkle flaxseed on salad or meat. Just 1 tsp of this product will cover a third of the daily requirement of omega-3.
9. Cottage cheese
Those who suffer from intolerance to cow's milk proteins, foods such as low-fat cottage cheese can be eaten at night without harm to the figure. It is important to note that in its raw form, this product gives a feeling of satiety for 1.5-2 hours. If you cook casseroles or cheesecakes from it, then the feeling of fullness will last up to 4 hours.
10. Green sour apples
These foods can also be eaten at night. For dinner, it is better to bake them - the fruit acids that they contain stimulate the appetite. These fruits can become an original side dish for meat or a low-calorie dessert. An additional bonus of green apples is their main component, water-soluble fiber (pectin), which is "food" for bacteria, beneficial intestinal microflora.