What to eat for dinner and not get better. What can you eat in the evening so as not to gain weight while losing weight. Daily Calorie Dose

Anyone who wants to lose extra pounds is interested in what you can eat before going to bed at night while losing weight. Are there any dishes that can be put on the table before going to bed? It is important to remember the main principle - not to be left alone with an unpleasant feeling of hunger. Together with a specialist at the weight loss clinic Elena Morozova, we understand this issue, as well as how to properly organize your diet in order to feel full during the day.

Is it possible to eat after 6 pm

Even necessary. You shouldn't allow yourself to go to bed very hungry. So, you run the risk of putting your body into a saving mode - everything eaten during the day will accumulate for the time being, until you again decide to do without dinner. And this is not to mention the deterioration of health.

It is better to say goodbye to excess weight correctly. If you plan to go to bed at midnight, then the last snack is scheduled for 9 pm, because the main thing is to endure a 3-hour break. One has only to determine what can and is better to eat at night while losing weight so as not to get the opposite effect.

At this time, it is better not to use:

baked goods, pasta;
sweet;
red meat;
smoked meats, sausage;
White rice;
chocolate and nuts;
sweet fruits;
salting;
yogurt with additives;
fast food.

Nutritionist's comment:

The last point should be eliminated altogether for a person who is going to lose weight. After 6 pm, you should give up fast carbohydrates, as well as high-calorie meals. The menu that you can eat at night while losing weight should include only low-calorie foods. It is important to know in advance how much it is permissible to impose restrictions on the diet in order to prevent disruption of the work of some internal organs. Therefore, you need to lose weight under the supervision of a specialist.

What foods and fruits can you eat in the evening while losing weight

For a late meal, you should choose food that will improve the quality of sleep and will not move the scale arrow to the edge of the increase. It is worth knowing in advance that thirst is often disguised as a feeling of hunger. Therefore, it is helpful to drink some water before going to the refrigerator.

When deciding to have a snack, remember the rule - the portion should be small, and the calorie content is not high. In addition, fast-digesting foods should be preferred.

What to look for:

Fermented milk. Here you need to choose the right one - not too fatty or fat-free. Within reason - natural yogurt or kefir. After such a snack, the stomach will not be overloaded and unnecessary energy is not generated that has nowhere to spend. What to do if you want to eat at night - drink a glass of kefir, this will be the optimal amount.
Milk. This drink is recommended to be taken warm. It calms the nervous system and causes drowsiness, as it contains the beneficial tryptophan. Sleep will pass calmly, because the body does not have to digest anything.
Eggs. If you are not allergic, then this dish will be an excellent source of protein. Ideal if you boil 2 hard-boiled or make an omelet with tomatoes. A quality and not heavy snack.
Lean poultry meat. What can you eat in the evening for dinner while losing weight: up to 150 grams of chicken breast or fillet, such meat is considered low-calorie, so it can be consumed even 2-3 hours before going to bed. Ideal with steamed vegetables.
White fish. There is little fat in this product, but there is a lot of protein and benefits. If it is too late for a snack, it is better to choose low-fat species - hake, cod or pike.
Berries. It is important to choose carefully because not all berries are available after midnight. A glass of blueberries or strawberries contains a minimum of calories, and the benefits will be enormous. This glass contains fiber, pectins, vitamins and minerals.
Vegetable stew. They are perfectly absorbed and work as a natural sorbent, while the most useful ones are steamed. It is recommended to salt less, so the benefits will be higher.

What fruits can be eaten at night, and which cannot

The best way to avoid overeating before bed is to take a closer look at the gifts of nature. And when you don't feel like vegetables, then a delicious pineapple is an excellent substitute for a sandwich. It remains to figure out what is harmless to feast on, and what is better to refrain from.

Watermelon. The minimum amount of calories is 27 kcal per 100 grams of weight. But this berry has a diuretic effect, so instead of sleeping you will have to run to the toilet.
Banana. 90 kcal per 100 grams. Relieves fatigue, invigorates and cheers up. Too hearty fruit for a snack.

Is it possible to eat bananas and pomegranates while losing weight in the evening: only if you are planning a party, not a bed. And from the pomegranate in the morning, the face will seem swollen, as it contains a lot of water.

A small list of what to eat at night for losing weight, if you really want to:

Orange. 40 kcal per 100 grams. Perfectly helps to cope with hunger, enhances immunity, and together with grapefruit will help burn fat. But people with gastritis should be wary of it, because it can irritate the stomach.
Apples. The perfect way to avoid feeling hungry. 47 kcal per 100 grams, pectin and vitamins help to improve skin condition, the fruit itself is quickly digested. The main thing is to choose not too sweet or sour varieties, otherwise you will quickly want to eat.
Mango. 65 kcal per 100 grams. Tangible benefits for vision, is one of the fruits that can be eaten in the evening while losing weight.
A pineapple. 52 kcal per 100 grams. It is able to cleanse the body of toxins and toxins, saturates, normalizes cholesterol levels. But it is not recommended for people with gastrointestinal problems. Before you swap out your evening snack for juicy pineapple slices, you need to check your digestive system.

Nutritionist's comment:

Is it possible to eat grapefruit, orange and tangerines at night while losing weight - yes. Citrus fruits do an excellent job of fat burning mission, strengthen the walls of blood vessels and immunity. But they are only suitable for people with a strong stomach. Otherwise, trying to get by with fruit before bedtime can result in cutting pains and gastritis. In most cases, the mucous membrane is disturbed and requires long-term treatment, during which weight loss will have to be forgotten. To avoid this, it is better to be under the supervision of a specialist.

For other fruits, it is best not to overeat. For example, kiwi can be eaten in the evening while losing weight, if there are no problems with the digestive system. People with ulcers and gastritis are not advised to abuse this fruit. It cannot be stored in the refrigerator or thermally processed, otherwise it will lose all its beneficial properties.

When it comes to persimmon, the opinions of experts are ambiguous. On the one hand, high levels of amino acids help reduce insomnia and irritability. Tryptophan helps to reduce the depressive state, and light protein and glucose saturate a person with the necessary charge of vigor in the morning. Is it possible to eat persimmon in the evening while losing weight - yes, but most of the fruit is water, so in the morning it is quite possible to wake up with a swollen face.

Berries are a great substitute for any snack. They are rich in antioxidants and vitamins, they do not contain harmful cholesterol and fats. The only negative is that you need to start eating them little by little, since they can irritate the mucous membranes. Therefore, it is better to consume one small handful without discomfort than to eat two and get irritated.

In addition, the berries should not be thermally processed, otherwise the entire beneficial effect is lost.

What can you eat in the evening for dinner with weight loss: a list

What to do if you want to eat at night - prepare a healthy, light snack that will harm your weight and health:

Boiled chicken breast or fillet and with vegetables, as an option - make soufflé from meat.
A couple of soft-boiled eggs - 155 kcal / 100 grams. They provide light protein and are quickly absorbed by the body.
A small amount of lean fish - hake, pike perch, pollock, cod, trout or salmon. If you bake it, then the calorie content will be small - from 80 to 150 kcal for every 100 grams.
A small amount of rabbit meat - 100 grams will be enough. Caloric content at 155 kcal.
A handful of pumpkin seeds. Containing half the daily dose of magnesium in 50 grams, it helps prepare for sleep and relax.
Buckwheat with kefir or vegetables is another option for a hearty and healthy dish.
Low-fat cottage cheese with added fruit.

This is not a complete list of what you can eat for dinner while losing weight or at night without harm, so as not to gain weight. But to add something to it, you need to consult with a specialist.

List of foods that are better off

It is important to remember that not every dish is allowed to be used as a dinner. Some drinks are generally not recommended to be drunk after 18:00:

energy drinks;
anything that contains caffeine;
alcohol - the exception is light wine.

In addition, it is worth avoiding ingredients with a low glycemic index. They will take a long time to digest and cause restless sleep.

In addition to fatty or sweet foods, it is necessary to exclude:

any legumes, cabbage and zucchini - they create excessive gas formation;
pasta;
sausages;
any pickles;
filled yoghurts;
mayonnaise.

Nutritionist's comment:

Do not lean on heavy foods or those that take a long time to digest. It is not recommended to take an extra portion or eat heavily before bed. All the energy that does not have time to be spent will be deposited on the sides and stomach. But you can't be malnourished either - you need to create a balance of both consumed and spent. A specialist will help you develop the right system that will not harm your health.

Also note that spices can provoke hunger in a couple of hours.

How to combine foods correctly

To get the result, you need to build the right scheme. Traditionally, the diet consists of three groups of components:

Protein. To digest them well, it is necessary to create an acidic environment. Among the popular and useful representatives: meat, nuts, legumes, eggplant, fish.
Fats. Animal and vegetable - butter or vegetable oil, cream, sour cream and similar ingredients.
Carbohydrates. To quickly convert to energy, an alkaline environment is required. The brightest representatives: honey, pumpkin, zucchini, potatoes, jam, fruits, berries, sugar, rye and oats.

We suggest that you familiarize yourself with the article on the topic: "What can you eat in the evening so as not to gain weight by actually losing weight!" with comments from our expert. You can ask all questions in the comments.

What can you eat in the evening so as not to gain weight? Actually losing weight!

It is impossible to gorge on late evenings, so as not to harm the figure and health. Everyone has heard about this principle of nutrition, even those who have never thought about diets. Is it worth taking this rule literally and starving yourself in the evenings? Agree, it is very difficult to refuse a late dinner after a busy day at work or an intense workout in the gym. Of course, you do not need to limit yourself too much, you just need to choose the right products for your evening meal. Since the food eaten at night, the body tries to process into fat, it is better to choose light, low-calorie meals for dinner. Such a dinner will help satisfy hunger without harming the figure and digestion.

The conventional wisdom that you shouldn't eat after 6 o'clock is erroneous. Modern nutritionists do not believe that such a diet will really benefit the body. If you need to correct your figure a little by losing a few pounds, we are not talking about giving up dinner. This method can give results in severe obesity, but only in the initial stages of the diet. And then, more often than not, a plateau effect occurs, when the weight stubbornly remains at one point. Therefore, you need to approach your own metabolism more thoughtfully.

Skipping your evening meals will leave your body without food for 13 hours or more. Such long periods of fasting will not be beneficial, but, on the contrary, can greatly disrupt the metabolism. Remaining for a long time without nutrients, the body begins to strenuously store them for later. Already after 10 hours of hunger, a special enzyme begins to work - lipoprotein lipase, which is responsible for the accumulation of fats. It remains active for about a day, directing amino acids to adipose tissue. Therefore, people who go hungry in the evenings often get not the effect they expected.

That is why modern nutritionists advise against giving up dinner altogether. In their opinion, the ideal time for the last meal is about 4 hours before bedtime. And at the same time, of course, you need to carefully select products, giving preference to healthy, low-calorie dishes.

As you know, our digestive system digests food at different rates. Some foods are absorbed very quickly, while others take a long time to process. The choice of food for dinner will depend on this. And in order to fully clarify the situation, we will answer the most common questions of weight watchers:

Yes, this food rich in amino acids and casein can be eaten regularly for dinner, but in small portions and no later than two hours before a night's rest. At the same time, it should not be fatty - try to buy low-fat cottage cheese or a product with a low fat content (less than 8%).

Is it okay to snack on fruits and berries late at night?

It is impossible to unequivocally answer this question, since different types of fruits have different calories. Some fruits are so high in calories that it is generally better to exclude them from the diet.

Take your time to snack on fruit. Cut them into slices and chew each slice thoroughly. Such light dinners are allowed to be arranged about an hour before the night's rest.

In addition, before going to bed, you can safely use various types of berries. Eat strawberries, raspberries, cherries, blueberries, and blackberries in the evenings. They have a low calorie content and cope well with hunger.

Cauliflower
Broccoli.
Carrot.
Salad.
Avocado.
Spinach.
Pumpkin (preferably juice or seeds).

If possible, try to eat fresh vegetables - after cooking, the calorie content of vegetables increases. It is better to refuse fried vegetables altogether.

Fruits and fresh vegetables can not always provide a feeling of fullness, and you do not want to go with an empty stomach in the evening. For such cases, you need to choose hearty foods with a low calorie content, for example:

Light lean meats (turkey, chicken).
Rice or buckwheat porridge.
Fish (pollock, tuna and other low-fat species).
Soy cheese.
Yogurt (only natural unsweetened, no additives).
Fermented baked milk, kefir, milk (skimmed).
Walnuts, hazelnuts or almonds (their calorie content is higher than the rest of the products on the list, so you need to eat a little of them).

In the evening before going to bed, it is better to give preference to warm drinks. They suppress appetite and calm the nervous system. Most suitable for this purpose:

Boiled milk with a little honey.
Warmed water with lemon.
Green tea (sugar free)

It is also allowed to drink a glass of tomato juice in the evening.

In order for the diet to bring the expected effect, it is important not only to give up high-calorie foods in the evenings, but also to be able to correctly combine the permitted foods. This will help regulate your metabolism and speed up the weight loss process much. Here are some useful combinations as an example:

Lean meat (or fish) with lemon. Nutritionists have found that this combination increases the synthesis of hormones responsible for the breakdown of fats. Therefore, chicken in lemon juice is a hearty, tasty and very healthy dinner for the body. But lemon should be added in moderation so as not to irritate the stomach lining.
Low-fat cottage cheese with kefir. This light dish ensures long saturation and does not harm the figure at all.
Vegetables with cereals. They perfectly satisfy hunger and saturate the body with nutrients. So, you will get a good dinner if you cook buckwheat and garnish it with lettuce leaves.

Adverse combinations include:

Sour foods and foods rich in starch. Acidic foods mean certain fruits and vegetables (citrus, tomato, pineapple).
Milk with any other products (it is better to drink it separately). The same rule applies to fruits. It is advisable to use them as an independent dish half an hour before another meal or half an hour later. But it is quite acceptable to combine fruit juices with other products.
Protein plus carbohydrates. These food combinations are difficult to digest and cause bloating and gas.
Protein food and dairy products. It is not recommended to combine these food products at one time.

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Many nutritionists call dinner the enemy of a beautiful figure. There is some truth in this statement. But if we correctly compare all the arguments and adhere to the rules, then the food that we will eat in the evening will only have a beneficial effect on the human body.

To lose weight, it is not at all necessary to give up a tasty, healthy, dietary intake of your favorite food. It has been proven that the exclusion of an evening meal does not benefit either the figure of a losing weight woman or her health.

Experts have proven that a long time interval between meals significantly slows down metabolic processes, disrupts the functioning of the digestive system. Over time, this can become a real habit of refusing to eat and even a reason for the development of such a terrible disease as anorexia.

You will need:

Right time

If the feeling of hunger is so strong that you cannot overcome it, and the clock shows that you can go to bed soon.

The forbidden dishes should also include those that are absorbed for a long time, are poorly digested and cause increased gas formation in the intestines.

In the first place are foods that are rich in vitamins and fiber.

When choosing dishes, it is also important to pay attention to the individual characteristics of the organism.

For example, most people perfectly tolerate eggs, meat, fish eaten at dinner, and for the stomach of others, these are the most difficult foods.

It is useful to eat dairy products, apples, citrus fruits at night. They do not affect weight, but normalize the functioning of the digestive tract.

Calorie content and serving size

According to generally accepted norms and standards of Russia, the calorie content of an evening meal is as follows:

For fractional nutrition, no more than 20-30% of the daily volume;
Three-time food intake - no more than 40% of the daily weight.

In the evening, it is best to eat protein and complex carbohydrates. If the choice falls on meat, then its size should not be larger than the palm of your hand. Carbohydrates will enter our body along with vegetables. The portion should be no more than two cams.

An ideal dinner might include curd no larger than a fist. But you can add more berries to it. Before going to bed, be sure to replace butter with vegetable oil.

If you do the calculations in grams, then a portion for a woman should be 250 g, and for a man - 350 g.

Benefits of kefir

Such a modest diet promotes weight loss. If you dined with kefir, then you received a number of advantages:

Minimum calories;
maximum proteins;
excellent saturation;
improving bowel function.

If there is a desire to replace only dinner with kefir, then a person will not suffer from a debilitating feeling of hunger. And at night the body will not have to digest heavy food, the body will rest and gain strength.

During the evening, you can drink up to 0.5 liters of kefir, while it should be with the lowest percentage of fat.

Gourmet salad

Late dinner can be very beneficial if you choose the category "salads" from the offered evening menu.

Recipe for a simple but delicious salad:

Any grape variety should be cut into small pieces.
Add chopped bunch of arugula, medium avocado and fresh feta cheese.
All this is dressed with olive oil and lemon juice.
Sprinkle sesame seeds on top of the salad.

Vegetable soup

Even if fitness awaits you at the end of the working day, after any exercise the body still requires a delicious, dietary dinner. This is where vegetable soup comes to the rescue. This is a great option for a light, evening meal.

Broccoli 300 g
Cilantro beam
Bow 1 pc.
Sweet pepper 2 pcs.
Tomato 4 pcs.
Celery 2-3 stalks

All vegetables are boiled until tender and salted to taste. Then beat with a blender, add milk and leave to simmer on the stove for another minute. This soup is the key to a healthy, nourishing, sound sleep.

Cottage cheese casserole

For most people, cottage cheese is the perfect dinner to help you lose weight effectively. All family members love this delicate cottage cheese casserole with fruits. This dish is prepared for no more than half an hour, but you can eat several tasty pieces without worrying about what they will affect your figure.

To prepare a casserole, take 250 g of low-fat, non-acidic cottage cheese and beat it with a mixer with two proteins and powder.
Then we take any fruits that are in the refrigerator (you can even dry fruits), and mix with the resulting mass.

The combination of cottage cheese with pineapple and mango is considered unusual, the taste is really very interesting.

Then we put everything in the prepared form and send it to the oven for 20 minutes. A delicious dinner can be considered ready.

Stuffed pepper

Stuffed peppers are considered a great dinner option for people who eat a healthy diet and are worried about their figure.

We take brown rice and boil it first. After cooling, mix with tomatoes, carrots and olives. Fill bell peppers with such interesting minced meat and put them in a mold. It remains to fill it halfway with water and cook for 45 minutes in the oven, be sure to cover it with foil.

Such a hearty dinner will help keep the weight at the same level and at the same time, it will perfectly satisfy the feeling of hunger. Many people prefer to use buckwheat instead of rice.

Cauliflower casserole

Nutritionists have long proven that scrambled eggs and scrambled eggs are the best options for breakfast or lunch. Cauliflower casserole is a great alternative. Half a kilogram of cabbage inflorescences must be boiled for several minutes in salted water. After that, cool them and put them in a special form. Next, beat the milk with two eggs, grated cheese and garlic. After seasoning the resulting mixture, pour it over the cabbage and put it in the microwave for 10 minutes.

You can also use herbs to make the dish more attractive.

Fish in batter

Fish in batter is popular among supporters of proper nutrition, because it is not only tasty, but also healthy.

For batter, you need 2 eggs, mustard and flour. Also, many gourmets prefer to use hard cheese. Pieces of fish, rolled in flour and batter, fry until tender in a frying pan.

To get a crispy, aromatic crust, you need to take as much cheese as possible and bread the fish in it.

Pumpkin Dishes

Pumpkin can be a great dinner dish. It goes well with other vegetables, fruits, dairy products. Here you can experiment with ingredients to create interesting dishes.

For example, we rub fresh pumpkin on a fine grater and mix it with beets and cucumbers. Or we take kiwi, apples, oranges instead of vegetables, combine them with pumpkin and season with yogurt. The proportions of your favorite products are selected individually.

Pumpkin with cottage cheese is no less useful. To prepare a delicious dish you will need:

Pumpkin 150 g
Yogurt 100 ml
Curd 150 g

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It is believed that a late dinner is bad for the figure. Many take this rule literally and exhaust themselves with hunger strikes in the evening.

However, according to nutritionists, it is not necessary to severely limit yourself in food before bed, it is important to choose the right ingredients.

The second dinner is especially useful for those people who are engaged in strenuous work. In this case, losing weight by not eating before bed can negatively affect your health.

It is important to choose the right food in the evening, especially if you are on a diet.

Is it worth eating at night when losing weight

The opinion that you cannot eat after 6 is well-established. Modern physicians do not believe that such restrictions will be really helpful. At night, you can eat while losing weight, if you choose the right products. People who restrict themselves to food in the evening can disrupt their metabolism. As a result, the body will gradually store the necessary calories.

Nutritionists do not advise completely abandoning dinner before bedtime. In their opinion, the ideal time for a second dinner is 3 hours before bedtime. In this case, preference should be given to low-calorie meals that will stimulate the digestive processes.

Be sure to see:

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Features of the body in a dream

During sleep, the human body relaxes and stores energy for the coming day. The sleeping person's body temperature drops due to the fact that all muscle groups stop working. The body burns the minimum amount of calories in a dream.

Interesting! It has been scientifically proven that at night the body temperature drops, and the lowest is observed in humans by 6 o'clock in the morning. This is due to the daily cycles of the release of hormones into the blood and their effect on the body.

During sleep, the body also loses weight due to the loss of fluid and sweat. However, this process does not play a significant role in changing weight, because the body loses water (and even then in an insignificant amount), and not adipose tissue. It replenishes the expended calories at the expense of food consumed shortly before bedtime. For this reason, in the evening, it can increase the effectiveness of any diet.

During sleep, a person does not feel hunger. This is due to the fact that leptin is actively released at night, which is responsible for energy metabolism in the body and prevents catabolism. The hormone is produced only after 4-5 hours of continuous sleep, so athletes and doctors advise everyone who is losing weight to have a good rest.

Does an evening snack interfere with weight loss?

A well-organized evening snack does not affect the figure in any way. The main rule that is followed during weight loss is to consume no more than 1 type of product in a small amount before going to bed.

It is only possible for those people who are overweight or obese due to overeating to completely abandon a snack after 18:00. However, it is strictly forbidden to refuse food for those who gain excess weight caused by pathologies of the endocrine system. Acceptable foods before bed in this case are water, unsweetened tea with lemon.

For people who do not have a grade 3-4 obesity, a second dinner will not hurt, especially if there is a strong hunger after the main meal

Food after 6: myths and reality

Myth number 1. Dinner after 6 becomes the reason for gaining extra pounds

It is much more important for those who are losing weight to eat right throughout the day than to give up snacks in the evening. Nutritionists believe that the process of burning fat is largely dependent on the number of calories consumed and spent. Of course, fat burning is affected by the metabolic rate and the state of the endocrine system, and even the body type.

Myth # 2. Snacks after 6 are bad for your health.

Many people think that nighttime snacks can cause chronic gastrointestinal diseases, accompanied by heartburn, bloating and nausea. This version cannot be considered unambiguously correct, because the degree of assimilation of food products directly depends on the activity of enzymes in the digestive system.

Expert opinion

Evgeny Kislitsa

Digestive enzymes are needed to break down individual food components into their monomers (the chemicals that make up large food components) and metabolize them. So, for the assimilation of proteins, the body secretes proteinase enzymes, for the assimilation of fats - lipase, and for the assimilation of carbohydrates - carbohydrase. After assimilation of such monomers in the body, substances will already be synthesized from them to build its own cells and satisfy its energy needs. However, with a deficiency of enzymes, these substances are not broken down or absorbed by the body, which manifests itself in the form of serious disorders of the digestive system. For example, with a lack of lactase, an enzyme necessary for the breakdown of the main carbohydrate in milk, the latter is not absorbed by the body. This is manifested by nausea, vomiting, abdominal pain and bloating, diarrhea after consuming dairy products.

Of great importance is not only the choice of dishes, but also the time of going to bed. If a person goes to bed after 00:00, then evening snacks will not affect his figure and health in general, and the lack of food after 6 will not be the main factor in losing weight.

Important! Losing weight should listen to their body. If after a late snack there is heaviness or discomfort in the abdomen, then in the future it is better to refuse it. People who fall asleep well on a "full" stomach should not give up light evening snacks.

Myth number 3. Lack of dinner - stress for the body

This opinion is not a myth. With infrequent meals, the body adjusts to the accumulation of essential nutrients. Because of this, the metabolism slows down.

Severe food restrictions lead to the fact that the nervous system does not receive enough trace elements necessary for full functioning.

Losing weight experiences negative emotions that have a destructive effect on the entire body. In addition, it is very easy to break loose and eat too much in such a situation.

Myth # 4. The habit of constantly eating up at night is difficult to eradicate.

Night meal syndrome is a psychological pathology in which a person cannot sleep without food. We are not talking about a single eaten fruit, but about heavy foods that are difficult to digest. Several reasons can lead to this type of violation, including the prolonged refusal of evening snacks.

Myth number 5. After 6, only yogurt and apples are allowed

Myth number 6. If you do not eat anything after 18:00, you can lose a lot of weight

Evening hunger strikes will not help burn excess fat if a person eats anything during the day. In addition, with constant food restrictions, metabolism can be disrupted. In this condition, there is a high risk of gaining even more weight.

Expert opinion

Evgeny Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

Traditionally, the frequency of meals is based on the cyclical nature of the processes of bile secretion into the cavity of the 12 intestine on an empty stomach. However, the process is stimulated by the intake of food. On an empty stomach, the release of bile occurs with a frequency of 6-8 hours. It is through such time intervals that the main meals should be planned. At the same time, they are also allowed at night and in the evening, but they should be limited in calorie content and fat content. Since fatty and high-calorie foods stress the digestive system, making it difficult to fall asleep and disturbing sleep, it can cause nightmares. Fasting has an even more negative effect on the organs of the gastrointestinal tract. Therefore, in a situation where the choice is between the need to eat or fasting, it is definitely better to choose the first option.

List of foods that can be consumed without harm to the figure

For evening snacks, foods are ideal for long-term satiety and are quickly processed in the body. The evening ration must necessarily consist of long-digestible carbohydrates and proteins (better than vegetable ones, since during their digestion, the organs of the gastrointestinal tract are less loaded). Fats are allowed only in minimal quantities.

List of foods suitable for a second nighttime dinner for weight loss:

Low fat cottage cheese. It is advisable to choose a product without sweeteners and flavors. To improve the taste characteristics, you can add a little honey, fresh berries or pieces of fruit to the curd. At night, it is allowed to eat no more than 100 g of the product. Instead, you can consume a small piece of cheese (up to 30 g).
Fermented milk products. They are suitable for eliminating evening hunger and contain valuable trace elements - calcium, magnesium, phosphorus, etc. Also, fermented milk products are rich in proteins and amino acids, which are "building blocks" for the formation of new cells by the body and the full functioning of existing ones. These components improve the quality of sleep.
Greens. Ideal for people looking to shed those extra pounds. The product contains a large amount of fiber, which requires the body to process a large amount of energy. In addition, it improves the functioning of the organs of the gastrointestinal tract, since it stimulates rhythmic contractions of their walls (peristalsis) and allows to normalize the intestinal microflora. You can consume greens in their pure form or make salads with low-fat sour cream dressing. You can also season salads with olive oil, which is rich in substances beneficial to the body.
Berries and fruits. Almost any type of fruit is suitable for an evening snack, with the exception of bananas and overly sweet fruits (peaches, grapes). Read more about that in our article.
Vegetables (except potatoes). Foods are low in calories and high in fiber. They are allowed to be consumed raw, boiled or baked. Frying is excluded. Losing weight will benefit from vegetable soups without meat broth.
Diet meats. Pork and beef are not suitable foods for an evening snack (especially when losing weight) due to their difficult digestibility. They can be consumed at least 4 hours before bedtime.
A fish. It is rich in amino acids and protein, which is absorbed faster than organic compounds in meat. It is better to eat sea fish as it is less caloric and contains more unsaturated fatty acids.
Nuts. This product is considered high-calorie. One handful is enough to eliminate the feeling of hunger in the evening.
Egg whites. Can be consumed with fresh vegetables.

Important! Those who have diseases of the digestive tract are not recommended to consume sour fruits and berries in the evening and at night, as they can lead to an exacerbation of the disease or aggravate the course of an already acute form of the disease.

Read more about this in a separate article.

What to give up before bed

There is also a list of foods that should be discarded when losing weight. So, the following types of dishes are excluded from the evening diet:

sweets,
fried food;
semi-finished products;
conservation;
carbonated drinks;
cereals (except for buckwheat);
alcoholic drinks;
sweet types of fruits;
fermented milk products with a large amount of chemistry, for example, glazed curds.

At night, without harm to the figure, it will not be possible to eat snacks: crackers, chips, sandwiches. It is not recommended to eat sauces in the evening: mayonnaise, ketchup, etc.

The listed products are harmful not only for the evening, but also for the daytime diet, as they are high in calories and contain many chemical additives. In addition, such food negatively affects the mucous membrane of the digestive tract, which can cause the appearance of diseases of the gastrointestinal tract or lead to an exacerbation of chronic diseases of the digestive system. All of this not only makes it harder to lose weight, but can also lead to gaining even more fat.

How much before bedtime should you eat when you are losing weight

At 18:00 they eat for the last time, if bedtime comes no later than 9:00 pm. Otherwise, a second dinner will be required so that the body does not starve for too long.

Gastroenterologists and nutritionists agree that only babies should eat right before bed.

For other groups of people, it is not recommended to have dinner shortly before bedtime. One hour before rest, you can eat green vegetables or a glass of low-fat milk. The products will not harm the figure and will perfectly satisfy the feeling of hunger. Losing weight can have a snack at least 3 hours before bedtime.

Useful video

Elena Malysheva on food after 6 pm:

Main conclusions

Having a snack before rest does not always hurt your figure. Low-calorie food will be useful for overweight people, as it stimulates metabolism and prevents the body from going into a mode of storing extra calories. However, if it is used excessively, the opposite process will be observed.

Thoroughly filter when losing weight, which foods should be consumed, which ones you will definitely refuse:

At night, when losing weight, it is allowed to eat cottage cheese, unsweetened fruits, vegetables and nuts. Save yourself a list of foods that you can eat at night without harming your figure.
When losing weight, it is required to completely exclude semi-finished products, purchased sauces and fast foods from food at night, since they are high-calorie foods, which stimulates the formation of new and the growth of existing adipose tissue. In addition, such food negatively affects the state of the organs of the gastrointestinal tract.

According to nutritionists, only babies should eat food just before bedtime. Adults and children who do not have problems with overweight are allowed to eat 1.5-2 hours before bedtime.

Even after a productive day of exercise and diet, people are not immune to appetite at night. All day you can restrain yourself so as not to eat junk food, but by the onset of the evening, the appetite increases. A breakdown occurs, eating much more food than the body needs. As a result, you get fat extra pounds. There is an exit. Consider what you can eat at night.

What foods can you eat at night

Different foods are digested at different rates. It depends on this whether it will be possible to afford a small piece in the late evening, or it is highly undesirable. We will answer the most popular questions from people who are losing weight.

Can I have cottage cheese for dinner?

You can, it is saturated with amino acids and casein. Eating cottage cheese less than 8 percent fat will lower your blood insulin levels. However, you can eat cottage cheese only in a small portion 2 hours before bedtime, since metabolism slows down at this time of day.

Can I eat fruit at night?

Fruit is allowed before bed, but not all. Like any food, they contain, some of the fruits are also high in calories. We will give a list of those that you can eat and not get better.

Apples... They contain 47 calories. Therefore, the question of whether it is possible to eat apples at night does not arise. The non-acidic varieties are ideal as a bedtime snack. In addition, this fruit contains pectin, which improves skin color.
Citrus... The question often arises, is it possible to eat grapefruit at night? It is known for its fat burning properties, which is why it is often recommended as a snack. Moreover, grapefruits and oranges are low in calories (40 calories) and help the food eaten to be digested faster. But remember, if you are susceptible to peptic ulcers or gastritis, then citrus fruits are contraindicated for you, due to their ability to increase acidity. The same goes for lemon. If you eat lemon at night, it will increase the acidity of gastric juice, and plus everything will increase your appetite.
Banana... It is believed that the fruit is high in calories, but in this case you can have a snack with one banana and satisfy your hunger.
Mango... It does not irritate the stomach lining and therefore it is quite safe for an evening snack.
A pineapple... Perfectly cleanses the body of toxins and toxins. In order not to add extra pounds, do not eat too much fruit, as it also increases acidity. A couple of slices should be sufficient.
Fig... Rich in minerals and reduces appetite, perfectly nourishes. The fruit should be eaten fresh, as dry figs are high in calories (250 calories).

Fruit is best eaten slowly and chewed thoroughly. Cut them into wedges, do not eat them whole at once. Eat at least an hour before bedtime.

Do not deny yourself berries before bedtime: blueberries, cherries, raspberries, blackberries, strawberries are low in calories and are suitable for satisfying evening hunger.

Can I eat vegetables at night?

Vegetables are often found on the menu of various diets. Let's take a look at what you can eat at night to lose weight:

Carrot.
Broccoli, cauliflower.
Lettuce leaves.
Spinach.
Avocado.
Pumpkin. Better fresh, in the form of juice or seeds.

Please note that all vegetables must be fresh, boiled vegetables have a higher calorie content.

Hearty food.

It is not always possible to get enough of fruit, sometimes in the evening you want hearty food, and not light and sweet. There are several products for this case. Find out what to eat for the night from this list:

Lean white poultry meat (chicken, turkey).
Lean fish (tuna, pollock, mackerel and other varieties).
Buckwheat, rice.
Lean soy cheese.
Natural yoghurt.
Hummus.
Kefir, milk, fermented baked milk with zero fat content.
Nuts: hazelnuts, almonds, walnuts. You can pamper yourself with a delicacy, but do not overdo it, you can eat no more than 40 grams.

Surprisingly, it is a fact that before going to bed it is better to eat carbohydrate food, since it is digested faster, therefore, from proteins, those that are absorbed for a maximum of an hour and a half are desirable.

Beverages.

What can you eat at night to? Better to drink a soporific warm drink. It will help you sleep well and relieve hunger pangs.

Warm water with a slice of lemon (what is its use -).
Boiled milk with honey.
Unsweetened green tea.
Tomato juice.

What can be combined in order not to get better, and what not?

What can you eat at night for losing weight? With the right combination of products, you can not only not gain weight, but also lose weight by improving metabolism. What will be useful to eat at night than high-calorie foods, we learn from the list.

Favorable combinations:

What is lemon with? It is good with fish or meat. If you eat a slice at dinner, you can get rid of the fat. The fact is that lemon, in combination with animal protein, produces a hormone in the body that burns fat deposits. So chicken in lemon juice is fine for dinner. However, do not overuse the option so as not to unnecessarily irritate the intestinal mucosa.
Hard cheese, feta cheese can only be combined with vegetables or with similar animal proteins. What's better? For example, broccoli is a great addition.
Dry cottage cheese, diluted with kefir, will perfectly satisfy hunger without harm to the figure.
Cereals and vegetables go well. Prepare buckwheat and garnish with lettuce or cabbage leaves.

Undesirable combinations:

Starchy foods and acidic foods are not optimal combinations and are best avoided. Sour foods in this case include: oranges, lemons, grapefruits, pineapples, tomatoes.
Milk should be consumed separately from any other products, the same applies to melons and watermelons.
Proteins and carbohydrates at one time are difficult to digest, causing gas and bloating.
It is undesirable to mix proteins and dairy products in one meal.

Pay attention to the diagram below. It shows the main elements of power supply and the possibility of their combination with each other. So, for example, it is known that fruits cannot be eaten with other foods and it is more favorable to eat them 30 minutes before taking any other element. The exception is fruit and avocado juices.

What foods cannot be eaten at night?

Along with the permitted food, there are prohibited foods that cannot be eaten for dinner:

Alcohol. Drinking a glass will give yourself some slack.
Mayonnaise, sour cream.
Red meat.
Coffee.
Chocolate, baked goods.
Flour products.
Pasta.
Sugar.
Legumes.
Potatoes, tomatoes, onions.
Zucchini, eggplant.
Pepper.
Spices, spices, salt.
White bread.
Corn.
Pears, melons, watermelons are the best diuretic. They cannot be eaten at night if you do not want to run to the toilet all night.
Grape.
Fried food.

It is much easier to have a snack with such products and therefore it is difficult to avoid the temptation. But think about those fat layers that may appear in the morning and better spend a little time, but prepare yourself something more healthy.

In addition, watch a video about foods to avoid before bed:

At night it is difficult to resist the temptation of food, and sometimes it is unbearable to endure until the morning. But now you know the option of what you can't eat, and what you can eat at night, even to lose weight. Drink a glass of lemon-infused water before stuffing your stomach. But take your time and drink the liquid slowly. In most cases, this is enough to stop the urge to eat.

If you are interested in nutrition not only before bedtime, but also during the day, then study our material on the topic, and lose those extra centimeters at the waist.