Choosing lighter and healthier options for dinner may not be so simple, due to issues such as the difficulty in putting together a menu or even the tiredness of everyday life, which leads us to choose more practical things, such as delivery or food industrialized.
However, choosing carefully what to eat at night can promote health and also contribute to weight loss (a desire of many people).
Here are some tips and information about eating at night:
What to eat at night to not get fat?
Contrary to what some people think, eating at night does not make you fat. In fact, diets with no nutritional indication are not recommended , which encourage skipping meals or drastically reducing the amount of food.
This, considering that such changes can cause harm to health. And even cause a “reverse effect” to those who want to lose weight, because drastic food restriction causes, in many cases, compulsion.
So, what can put on weight are the excesses or the inadequate choice of food.
Therefore, the ideal first step would be to seek the guidance of a nutritionist in order to establish a menu for you based on your needs, goals and routine.
An important tip for eating at night is always to prioritize ingredients that are easy to digest and light , so that you do not consume more calories than your body can burn at this time – since you are getting ready to rest.
Food and beverages with soothing properties and / or stimulating sleep may also be included: chamomile, oats, bananas , honey, almonds, milk, among others.
Other items that you can consume without guilt at night are as follows:
- Salads (especially those with green leaves: arugula, lettuce, watercress);
- Whole grain salads (quinoa, corn, peas, chickpeas);
- Light soups (green, vegetable, soup);
- Whole grain bread;
- Fruits (avocado, cherry, strawberry, kiwi);
- Vegetables and greens in general;
- Yogurt (with fruit or oats);
- Proteins (salmon, egg, chicken).
Remembering that one should avoid excesses, so prioritize small quantities. In addition, it is recommended to have your last meal about 3 hours before bed, so try to organize yourself so that this is possible.
In addition, it is worth mentioning that these are just a few suggestions and this does not dispense with the guidance of a trained professional. Always seek a specialist!
Suggestions of what to eat at night to lose weight
Some things you should avoid consuming at night are carbohydrates (breads, pasta, sweets), alcoholic drinks, peppers, fried foods and caffeine. Because, in addition to not favoring your digestive system, they also impair sleep.
Remembering that, in general, what you consume throughout the day influences your weight, not just what is consumed at night. Therefore, it is important to appreciate the balance in food.
But for those who want to lose weight, it is not enough to avoid ingredients that can cause weight gain. It is also worth betting on options that help with weight loss, even when consumed at night.
In the sequence, you can see how these alternatives can be in a light evening snack, a healthy dinner and a low-calorie meal. Check out:
If you are the type who likes to make snacks or the famous “supper”, that last meal before bed, you must be careful to consume the right foods.
At that time, the recommendation is always to have a light snack, which contributes to digestion and reflects in better sleep. But, depending on the chosen ingredients, weight loss can also be favored. Thus, some alternatives are as follows:
- Natural yogurt skimmed with strawberries (you can add a little chia if you wish);
- Chamomile, mint, melissa or passionflower tea;
- A slice of wholemeal bread with white cheese.
Of these options, for example, the fact that yogurt has a significant protein value and brown bread is considered a complex carbohydrate (source of fiber). Both are beneficial attributes to the body, especially at night.
Still, some fruits such as bananas, strawberries, kiwis and apples can also be a snack option. If you want, you can choose to make a fruit salad, with a small amount of each. Favoring the body due to their fibers and vitamins .
Keep in mind that these are just a few generic suggestions, to find the ideal one according to your body, you need to seek a nutrition specialist.
At dinner time, you can choose healthy options that contribute to the formation of lean mass and that are more easily digested, in order to avoid the accumulation of fat and contribute to weight loss.
Some alternatives that may be indicated by the nutritionist are as follows:
- Salad of green leaves and lean meat (salmon, chicken, rump);
- Chickpeas with vegetables;
- Shredded chicken with quinoa salad;
- Vegetable soup or green broth;
- Soup (you can choose to use brown rice in the preparation, due to the fibers).
In addition to the low calorie content, some of these ingredients (such as salmon, chickpeas and rice) are a source of tryptophan (an amino acid that stimulates the production of serotonin and melatonin, contributing to sleep).
So, as you can see, the dinner options for weight loss usually include proteins and ingredients with high nutritional content – such as legumes, grains and greens.
Also on the list of options are complex carbohydrates with slow absorption ( quinoa , beans , peas) and foods rich in fiber (spinach, arugula, kale). Which helps to wake up with less hunger and can help those who want to lose weight and / or have a healthier routine.
But remember that only a nutritionist can really recommend an ideal menu!
Low calorie meal
The options mentioned in the previous topic are already an excellent low-calorie meal option, considering that they are based on the intake of lean proteins and vegetables. However, among them, it is possible to highlight some alternatives that are better in this sense.
A simple example of a low-calorie meal is soups , because their base is water and they contain ingredients with low calories, but rich in nutrients beneficial to health.
You can opt for the traditional vegetable soup, for example. Or, if you want to innovate, you can make recipes such as: carrot cream, cabbage soup, cauliflower cream and broccoli.
In addition, salads are also great at this point. You can use your creativity and your personal taste to prepare a nutritious one. For example, you can choose a base of green leaves and add items such as onions, tomatoes, carrots, grains, white cheese and fruits.
If you want to complement it, you can include a boiled egg as well, as it is a great source of protein and has a low calorie content.
Balance is the key to everything, so your diet cannot be based solely on these ingredients. That is why it is so important to seek the guidance of a nutritionist, so that he / she can guide you on how to lose weight healthily and without suffering.
When you think about food in the evening, chances are high that dessert will be the first item on your list that has been crossed out. However, considering that the ideal is to maintain a balanced diet, it is not necessary to completely eliminate dessert from the diet.
You can choose healthy options, which can satisfy the urge to eat sweets and enrich your body with various nutrients. Some alternatives are:
- Fruit salad – a tip is to choose the fruits of the season (opting for different colors and variety), as they will probably be sweeter. Still, you can add oat bran or chia to have more fibers;
- Baked apples with cinnamon and nuts – if you don’t like cinnamon, for example, it’s okay to remove it from the recipe. But it can help to bring out the sweet taste of the apple and make this meal more palatable;
- Fruit sorbet (or sorbet) – to make this recipe is very simple, just freeze some chopped fruits (such as bananas, strawberries or mangoes) and beat them in a blender or processor, becoming an ice cream. If desired, add zero-fat Greek yogurt to add more creaminess.
All of these ideas do not require the addition of sugar and are rich in vitamins, minerals and fiber. In this way, in addition to giving satiety, they can help you eliminate the urge to eat more caloric sweets that can favor weight gain.
It is worth remembering that, in order to have your own menu for your needs, it is ideal to consult a nutritionist. So, you get the results you want without putting your health at risk.
What to eat at night before taking an exam?
Normally, before taking any exam in the morning, it is necessary to fast, in order to avoid changes in the results. This fast can be 4, 6, 8 or 12 hours, depending on the type of exam – this information will be passed on by the laboratory.
Therefore, in these cases, you should not eat anything before taking the exam. Some procedures do not even allow the patient to drink water during this period.
But a tip is to eat well before starting the fast, considering that you will be without food for a few hours. So, the ideal is to opt for a balanced meal , prioritizing the consumption of vegetables and proteins, avoiding excesses, fatty foods and rich in sugar (such as cookies and cakes).
What we eat at night should preferably be light and healthy. This will favor health and sleep, and may also contribute to those who want to lose weight in health. But remember: changes in eating habits require professional guidance!
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