Many are the myths that revolve around diets and how to lose weight. One of them, without a doubt, is the one that indicates “not to suprate to reduce kilos”. In this article, we tell you why you should not leave aside the last meal of the day if you want to lose weight.
Does eating gain or lose weight?
Some people make the decision not to eat dinner because they are trying to lose weight. However, this habit has the opposite effect.
The reason is very simple:
When the body does not receive food for a certain amount of time, it “awakens” a state of alert (similar to when there is a danger) in which it does not consume energy, as it stores it to cope with the situation.
Therefore, instead of reducing calories we are causing an accumulation of them. However, it is not a question of going to the other extreme and dines in abundance.
In either case, the body will suffer. Perhaps you know the popular saying that says “have breakfast like a king, have lunch as a prince and dinner as a beggar.” Remember when organizing your intakes.
- In the morning we need to eat more so that the body has all the energy and nutrients needed to cope with the day.
- At noon we still need some “fuel” to continue.
However, at night, the body needs only the basics, since soon we will go to bed. Dining frugally is not the same as eating nothing.
Therefore we recommend that you do not completely eliminate this last meal of the day.
If you do not eat dinner, you may wake up at dawn with so much appetite and anxiety that you open the refrigerator and consume anything you find (this is known as the nightclub syndrome).
Conversely, if we eat supper every night (or several times a week) with foods rich in fats and carbohydrates, we are more likely to either gain weight or lose weight as we wish.
These two elements are stored in the body and it is difficult to eliminate them, especially because at night we sleep and do not exercise.
If you are looking to lose weight we advise you not to skip meals and, above all, do not let the dinner aside.
You can choose to eat healthier foods, such as a yogurt, a salad, a soup or some pieces of fruit.
The important thing is that you limit your intake of calories, not that you have an appetite or sleep on a completely empty stomach.
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Dining allows us to lose weight
When a person wants to lose weight but does not want to carry out a very restrictive diet the key lies basically in changing the dinner menu.
In our current life, we make the mistake of not having breakfast, eating something light at noon so we can continue working and at night take advantage to enjoy heavier foods, eat in restaurants or order dinner.
Since after dinner we only do activities that report low-calorie consumption (watching television, making a table, reading, sleeping, etc.) should be as light as possible.
What would be the perfect intake then? Well, the answer is the one that does not leave us the feeling of being “full” and that is not full of carbohydrates, fats and sugars. Of course, alcohol is also not included in the ideal dinner.
Therefore, we should focus on the proteins that this intake contributes. These should come from foods low in fat. For example turkey breast, hake, salmon and green leafy vegetables.
Recipes for dinner and lose volume
Perhaps we may seem a little “abstract” tips to eat more protein and less hydrates at night.
Also, since we are so accustomed to flours and fats, we do not know that there are thousands of recipes that meet the requirements and can be part of the “perfect dinner”.
Here are some examples:
Chicken with avocado and tomato sauce
This is an ideal choice for those who are starting with the diet and looking for meals that quench anxiety and appetite.
- 1 diced chicken breast
- ¼ cup diced cheese (30 g)
- 1 avocado
- 1 cup spinach (30 g)
- 3 tablespoons tomato sauce (45 g)
- Salt to taste)
- The chicken can already be prepared in advance. Otherwise, you can either boil it or saute it with very little olive oil.
- Boil the spinach leaves a few minutes to make them tender.
- Peel the avocado and remove the pulp.
- In a bowl mix the chicken, the cheese, the avocado and the spinach.
- Pour the tomato sauce and mix well.
Tuna and vegetable salad
This is a cool recipe that serves for summer dinners and to quench the appetite without spending hours in the kitchen.
- 1 can of natural tuna
- 1 onion
- 1 pepper
- 8 or 10 black olives
- ½ can of palm hearts
- 1 tray of mushrooms (about 250 g)
- 2 tomatoes
- Olive oil
- Salt to taste)
- Chop the onion and the pepper. Chop tomatoes and palm hearts.
- File olives and mushrooms.
- In a bowl, place the tuna and mix with the other ingredients.
- Season with a little salt and olive oil.
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