“Can I eat after 6 pm?” – the most frequent question that is being asked to me.
I answer: there is after 6.00 pm not only possible, but also necessary. And that’s why.
WHY YOU CAN EAT AFTER 18.00
Anyone who wants to lose weight, should monitor the time of food intake and the diet. If you eat in the evening, fat will not be delayed. However, if you are on a diet, do not make a break between meals for more than 10 hours.
The body keeps food “in reserve” in order to save energy. During the next meal there will be a release of hormones, which will force you to eat more than necessary. So you definitely can not lose weight.
The metabolism during sleep slows down, but does not stop completely. Food in the stomach is still digested. At the same time, physical activity decreases in the evening. The organism has nowhere to use the amount of energy from taking a large amount of food. Therefore, it does not matter how much you eat before 6 pm or after. If you eat poorly and do not move during the day, you will not be able to lose weight.
WHAT TO DO TO LOSE WEIGHT
When losing weight, you need to keep the energy balance. The energy consumption should exceed the amount of calories consumed. If during the day you are inactive, try to consume most of your diet in the first half of the day.
In order not to gain weight, supper 3-4 hours before bedtime. And for 1-1,5 hours make a small snack. During such a short reception, try to eat only digestible food and in small amounts.
Dish well before bedtime – it is undesirable. The organism needs to process all the eaten food into energy, which you simply can not spend. The likelihood of excess weight will increase.
After 6 pm it is better to eat lean protein foods and fiber. So you definitely will not get fat. Proteins and fiber accelerate metabolism and burn fat. In this case, the body does not lose water and muscle mass.
If you are sedentary, a simple diet will not help you. For healthy weight loss you need to eat right and play sports. During physical exertion, the body uses fat reserves as an energy source. Regular exercise increases muscle mass, which helps burn more calories at rest. Sport in combination with proper nutrition – a guarantee of weight loss.
WHAT YOU CAN EAT AFTER SIX
In order not to get fat, you need to consume calories not exceeding the daily norm of the average person. On average, it is 1500-2500 calories. About 20-30% of them should be for dinner.
3-4 hours before bedtime
It is necessary to approach seriously the drafting of the evening menu. 3-4 hours before bedtime, it is necessary to eat something that promotes rapid digestion of food, recovery after a day’s work and replenishment of fluid reserves.
As a dinner, choose those dishes and foods that contain more protein and carbohydrates. This food gives a feeling of satiety and is quickly digested. And this means that on the sides will not appear superfluous kilograms.
Proteins help maintain and increase muscle mass, and also fill the blood with amino acids. Carbohydrates produce insulin and retain glycogen in the muscles and liver. Glycogen sends signals about satiety to the brain, so you definitely will not want to overeat.
Many people think that the diet should completely abandon the fat. This is not true. Fats are involved in the assimilation of vitamins and minerals, which play an important role in a balanced diet.
Meals that are suitable for dinner:
- vegetable salad;
- omelet from egg whites;
- low-fat cottage cheese;
- chicken, turkey or lean meat;
- Fish and seafood.
1-1.5 hours before bedtime
Choose low-fat, light and low-calorie foods. In this dish should you like and give a sense of satiety and comfort. A diet full of limitations and conventions quickly gets bored and inevitably leads to a breakdown.
Why do you need a late snack:
- quenches the hunger before going to sleep;
- helps to fall asleep quickly;
- activates the metabolism.
The ideal option – low-fat yogurt or kefir with bran. Such a set of products will not let you get better, even if you eat it right before going to bed. Such a snack maintains the necessary level of glucose and other nutrients in the body. Simply pour a few grams of bran kefir, wait until they swell, eat.
Products that can be eaten as a snack before bedtime:
- dairy and sour-milk products;
- juice, green tea and low-calorie drinks.
The ideal dinner is subject to a simple “rule of the plate”. Conditionally divide the dish into 4 parts: one will be for garnish, the second for vegetables, the third for protein products and the remaining fourth for fruit. With this rule, your body will receive all the essential nutrients.
An example of an ideal dietary dinner:
- buckwheat grain;
- low-fat boiled poultry;
- vegetable salad;
- an Apple;
- A glass of water or a cup of green tea without sugar.
TABLE OF FOODS THAT CAN BE EATEN IN THE EVENING
|Product||Kcal / 100gr||Product||Kcal / 100gr||Product||Kcal / 100gr||Product||Kcal / 100gr||Product||Kcal / 100gr|
|Animal products||Fish and seafood||Dairy||Vegetables||Fruits and berries|
|Chicken boiled||135||Squid||75||Yoghurt (1.5%)||51||Eggplant||24||An Apple||46|
|Turkey||150||Carp boiled||46||Kefir 1%||38||Courgettes||27th||Orange||38|
|Fried chicken||210||Crabs||70||Milk (3.2%)||60||Carrot||33||Apricot||46|
|Egg of chicken 1 pc||65||Bream||48||Cow’s milk whole||68||Cucumber||15||Cherry||49|
|Alaska Pollock||70||Cottage cheese skimmed||72||Tomato||19||Blueberries||40|
Do not believe the myths about proper nutrition. Adhere to common sense. Even if you follow these rules, without playing sports you can not lose weight.
In the fitness club “Mango” you will learn how to lead a healthy lifestyle and get to know like-minded people. Sign up for a fitness support – our instructors will prepare a personal training program and give recommendations on nutrition.