If some magazines or slimming programs advise skipping the evening meal, know that eating a healthy dinner is important for your health and physical fitness. To stay healthy and fit, avoid skipping this meal and try to get optimal nutrition with every meal. However, you have often wondered what are the best recipes for weight loss, the recipes richest in fiber, and the foods with the lowest calories ? Salmon, vegetables , starchy foods, cottage cheese?
In this article we will explain the importance of the evening meal, what constitutes a light, balanced and nutritious dinner in general and as part of a diet to lose weight.
Why is the evening meal important for losing weight?
This last meal of the day after which you fast for 10 to 12 hours is important! Skipping this one can make you lethargic and weak. Eating a healthy dinner allows you to feel enough energy throughout the night and the next morning. This helps the body maintain energy levels and healthy metabolism.
In the evening, your body is exhausted from the day and eating gives you the nourishment you need before going to bed. If you eat lunch around 2 p.m., then skip dinner, the gap until the next meal is very long. Additionally, skipping the evening meal can lead to acidity, constipation, heartburn, etc. It can also lead to middle-of-the-night cravings and sugary cravings.
Not recommended as part of a weight loss diet , skipping this meal interferes with your energy levels and can also cause sleep problems.
It is therefore important to eat light but nutritious dinners.
What to eat in the evening to lose weight?
When you're looking to lose weight, every meal and calorie matters. However, this doesn't have to mean frustration. You have to focus on healthy, nutritious dishes and ingredients that provide good satiety while having fun.
Here are the foods to favor in the evening:
A fresh, nutrient-rich salad
Start your dinner with a simple salad: low in calories and high in fiber, it helps you stay full longer. A study has also shown that eating a salad as a starter can reduce your overall calorie intake by up to 12% during a meal. Soups therefore promote weight loss as part of a slimming diet. Salad, cucumber, tomatoes, celery, baby spinach… treat yourself.
Lean Protein
Chicken, turkey, fish, tofu or vegetable proteins ... To lose weight, choose lean meats, rich in protein, low in fat and easier to digest than red meat for example. At the same dosage, protein will keep you feeling full longer than other nutrients like carbohydrates and fats.
Whole grains
As you know, it is important to eat more whole grains, richer in fiber and certain vitamins. Opt for brown rice, quinoa, whole wheat bread. A study has also shown that whole grains help you lose weight and lose weight compared to refined grains.
Soups and gazpacho
You can never go wrong with soup. Simply choose your favorite vegetables, cook them in a pressure cooker with water, mix everything, add your seasoning (salt, pepper, spices, lemon) and it's ready!
The soup is easy and quick to digest, so you don't have to wait hours for it to be digested before going to bed. This is the ultimate slimming meal to help you lose weight.
Desserts
Yes, you read correctly ! Finishing with a little sweet touch (reasonably obviously) would increase your chances of a successful diet. Indeed, completely eliminating sugary foods would stimulate the release of corticotropin in your brain, a molecule associated with stress and anxiety. Increased stress levels can decrease your motivation to maintain a healthy diet. Choose fruits, 70% dark chocolate or cottage cheese with a touch of honey or jam. If you really want dessert, consider low-calorie recipes like floating island or clafoutis (when homemade).
What are the dishes and foods to avoid in the evening to lose weight?
Avoid eating spicy foods.
Indeed, you should know that spicy products can cause heartburn, especially if you lie down shortly after consuming them.
Avoid eating simple carbohydrates.
Although they are sometimes good for you, they are generally not good to eat at night. With a high glycemic index, the sugar contained in them is quickly absorbed into the blood. So if you don't exercise and burn these sugars as a fuel source, it will be transformed into fat and stored in the body, causing weight gain. Foods such as potatoes, cakes, pizza, sodas, etc. should be avoided.
Try not to eat foods that are too fatty.
As satisfying as fatty food is, especially after a long day, you should resist the temptation and thus avoid fat storage. These foods should be limited as part of a healthy diet, but even more so in the evening, as they are difficult to digest.
Forget the alcohol.
We know, that little glass of wine is so pleasant, but be aware that alcohol can accentuate the feeling of hunger and cause a craving for carbohydrates.
Additionally, although alcohol may help you fall asleep, studies show that it significantly decreases overall sleep quality . However, it is undeniable that a good night's sleep is essential to maintaining your mental health, so make sure to limit your alcohol consumption.
Does what you eat in the evening influence your sleep?
Yes, your meal can greatly impact your ability to fall asleep and the quality of your night. Make sure there is a minimum interval of 2 hours between your dinner and bedtime. You can plan your day so that dinner is half cooked by the time you get home. Keeping a gap before meal and bedtime can also prevent acidity, bloating, etc.
Also discover our other articles and best advice on weight loss, such as which vegetables make you lose weight , our 10 tips for losing weight without exercising , our advice for losing belly fat .
