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What is the best time to eat. What to eat to lose weight - a list of products and how to eat right

What is the best time to eat. What to eat to lose weight - a list of products and how to eat right

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

The problem of excess weight is equally relevant for different ages. People are used to eating their problems with junk high-calorie foods, but the result is even more damaging to self-esteem and health. Nutritionists recommend eating right, eating high-quality healthy foods, leaving strict diets, and explaining what to eat to lose weight. Vegetables, herbs and fruits “can” simultaneously burn fat, remove fluid from the body, activate metabolism and improve hormonal levels.

What can you eat on a diet

Diet is associated with food restrictions. The diet is also regulated. Nutritionists are categorically against strict diets: the body suffers very much with a lack of essential substances. Often the kilograms that are gone with the help of a strict diet return very quickly when switching after starvation to the usual diet. It is necessary to strictly observe the measure, to know what you can eat when losing weight, replacing harmful high-calorie goodies with valuable products. A good sleep and long walks help a lot during the diet.

What foods help you lose weight

If you need to reset excess weight, it's time to forget about the evening or night raids on the refrigerator. After six o'clock in the evening it is forbidden to eat hard cheeses, fatty meats, cereals and bakery products. In the daily diet, you need to remove foods with a high calorie content (more than 150 kcal). If you really want to, you can treat yourself to sweets until noon. Do not lean on yoghurts with fillers: they are not helpful in losing weight, because they contain a lot of carbohydrates. If you reinforce a balanced diet with training, the result will show itself very quickly.

List of products for weight loss:

that are quickly absorbed by the body (eggs, dietary meat, white fish);
fermented milk (kefir, homemade yogurt, low-fat cottage cheese);
green vegetables (cucumbers, all types of cabbage);
legumes;
tomatoes, sweet peppers;
berries (blackberries, blueberries, raspberries);
fruits (green apples, avocados, grapefruit, pears);
vegetable oil(olive);
drinks (black unsweetened coffee, green tea, water).

What can you eat at night when losing weight

A frequent problem for losing weight is the desire to eat tightly in the evening, but this is a big mistake. For lunch, you can still afford to cook a dish of potatoes. During dinner, when losing weight, it is better to refrain from high-calorie foods. What to eat to lose weight fast? The best option is light vegetables, herbs, berries and unsweetened fruits; low-fat sour cream and olive oil are suitable for dressing salads. it is better not to consume fats of animal origin, foods that linger in the body for a long time.

What not to eat

When dieting, the body begins to intensively store fat reserves, especially in the abdomen, which are difficult to quickly get rid of. To lose weight, you need to start by bringing the amount of water you drink per day to 2-2.5 liters, then the metabolism speeds up, and the process of weight loss is more intense. When the question is what to eat - a chocolate bar or an apple, it is worth choosing a fruit, it is tasty and healthy. Particular attention should be paid to the size of portions, this is no less important than the calorie content of products.

List of prohibited foods for weight loss:

pickles, pickled or smoked foods;
milk, dairy products with a fat content of more than 5%;
animal and vegetable fats;
fast food, sweets, pastries;
mayonnaise, cheeses with a high percentage of fat content;
sachet dishes, fast food;
sausage products;
chocolate, caramel and other sweets;
sweet drinks with gas;
snacks (crackers, chips, fried nuts);
alcohol.

What to eat on fasting day

A fasting day is considered when the total calorie content of the food eaten is less than the energy expenditure (up to 900 calories). Such days provoke a shake-up in the body so that it begins to "burn" its reserves. consists of one type of product (it can be kefir, apples, cottage cheese, sour cream, lean meat). Eating other foods on this day is prohibited. If you want to cleanse the body with the help of a fasting day, it is worth eating fiber-rich foods 3 days before unloading, this will help to quickly improve bowel function.

How to eat right to lose weight

Proper nutrition is a lifestyle. PP helps to maintain weight and not get better, there is no risk of breakdowns, since a person does not feel hunger. What to eat to lose weight? The main condition is that the amount of energy consumed should match (when losing weight - be less) with the energy consumption of the body. It is important to count calories, remove high-calorie foods (sugar, pastries, sweets). Great importance has a mode of eating and frequency of feeding. It is important to decide in advance what is better to eat for dinner when losing weight in order to remove the temptation to snack on the “wrong” foods.

Principles of PP for weight loss:

the main foods of the diet are vegetables, unsweetened fruits;
sufficient hydration;
obligatory breakfast - porridge;
more physical activity;
focusing on the contents of the plate while eating;
replacing high-calorie foods with low-calorie ones;
complete rejection of alcohol, alcohol-containing products;
reduction in food portions.

How many calories do you need to eat to lose weight

The more fats and fast carbohydrates in the product, the more high-calorie it will be. The calorie content of food during weight loss directly determines the number of kilograms gone. What can you eat on a diet? It is better to choose products with low and average calorie content, but it is equally important to count the number of calories that your body “burns”. For example, during sedentary work, the body's energy expenditure is much less than during heavy physical work. In addition, in order to calculate the basic metabolism (RO) of a person, you need height, initial weight, age of a person and the type of physical activity.

Daily requirement formula (kcal):

for women = 655 + 9.6 x weight + 1.8 x height (in cm) - 4.7 x age;
for men = 66.5 + 13.7 x weight + 5 x height (in cm) - 6.8 x age.

The number of calories needed to maintain the current weight (received VR) is multiplied by the selected activity factor from the table.

Did you know that some products lose their valuable properties if you eat them at the wrong time? When it is better to eat apples, cottage cheese, cheese, dried fruits, sweets and much more, read the review.

And now it seems to you that you already know everything about a healthy diet. You give advice on competent weight loss and are a family consultant on healthy nutrition for households. Or, on the contrary, you begin to think that you will never remember all the rules and principles that you need so much for a new life with only healthy eating habits.

Understand all the subtleties proper nutrition It's really hard, but it's possible. For example, did you know that some healthy foods may not be useful at all under certain conditions? We've put together a list of 10 foods to eat at specific times for you to benefit your body.

Right. It is best to eat apples in the morning or as a snack between main meals. Apples contain pectins, which improve the functioning of the gastrointestinal tract and prevent constipation.

Not right. If an apple eaten in the morning will benefit you, then in the evening it is better to abstain from this healthy fruit. The same pectins can provoke hyperacidity in the stomach and discomfort, as well as awaken the feeling of hunger.

Right. Cottage cheese is great for breakfast and lunch. It improves the functioning of the digestive system and is perfectly absorbed by the body without burdening the stomach.

Not right. But don't eat it for dinner. Don't make yourself uncomfortable before bed. By the way, dairy products tend to provoke inflammation and exacerbation of chronic diseases during sleep.

3. Sweet

Right. Of course, sweet does not apply to useful products but sometimes you can pamper yourself. By the way, sometimes it is in the morning. At this time of day, insulin in the blood is already high, so sweets will not lead to a sharp jump in it.

Not right. At any other time, it is better to refrain from sweets. It is not so difficult. And useful. Indeed, even relatively harmless sweets, such as marshmallows, marshmallows and marmalade, do not have the most favorable effect on the figure, immunity and well-being.

Right. Everyone knows that carbohydrates guarantee cheerfulness and energy for a long time. If you lead an active lifestyle, then eat rice for lunch. And go on numerous cases.

Not right. Many believe that rice is the ideal dietary product. But it is very high in calories. Therefore, if you want rice for dinner, then cook wild rice instead of white.

Right. Bananas are simply indispensable if you play sports. This is both a great source of energy before training, and a great way to close the "carbohydrate window" after training. They also release endorphins, uplifting the mood and calming the nervous system. But eating bananas is still better in the morning.

Not right. Bananas at night are not the best idea. Firstly, they have the same property as dairy products, provoking inflammation. Secondly, they are still quite high in calories, and you need to know the measure.

Right. Meat is a valuable source of animal protein. Regular use of this product increases endurance, improves brain function, stimulates the body's defenses. Choose meat for lunch.

Not right. Meat is not suitable for dinner. It is not so easily digested that you can afford to eat this product at night. Opt for fish, vegetables or seafood.

7. Legumes

Right. Legumes are best for dinner. They normalize the work of the digestive system, reduce the level of cholesterol in the blood and make sleep stronger. So you can't imagine better food for the evening.

Not right. But in the morning it is better to refrain from using this product. Legumes can cause flatulence, and even after they do not have a long feeling of fullness.

8. Walnuts

Right. With walnuts, everything is very simple. Eat them at night. The main thing here is not to overdo it, because nuts are quite high in calories. The thing is that they contain omega-3 polyunsaturated fatty acids, and they are best absorbed at rest.

Not right. In principle, you can eat walnuts at any time and use them as a snack. But the maximum benefit from this product can be obtained only in the afternoon.

Right. Breakfast must include a couple of slices of cheese. It's delicious, nutritious and healthy. Cheese has a lot of vitamins and minerals, and it also energizes perfectly.

Not right. In the afternoon, we advise you to refrain from cheese. First, this milk product, and what it threatens, we have already told above. Secondly, cheese is high in calories, and such a late use of it can lead to weight gain.

10. Figs and dried apricots

Right. Of course, figs and dried apricots are ideal for a morning meal. They speed up the metabolism, thereby improving the functioning of the digestive system, and make your body wake up and tune in to a productive day.

Not right. It is better not to eat figs and dried apricots at night. Their miraculous effect is so powerful that your resting metabolic rate will cause bloating and stomach discomfort.

Hello my dear losers! In one of my videos, I talked about how to start losing weight! Today I want to help you understand nutrition and explain what foods at what time to eat in order to lose weight.

A little help - a balanced, rational diet implies the content in the diet of such vital important elements like proteins, fats and carbohydrates. The absence or insufficient intake of even one of these essential components will not lead you to the desired results in losing weight and will cause great damage to your overall health. I will talk about the role of proteins, fats and carbohydrates in our life in one of the following videos. If you want to see the video first, then subscribe to my channel.

So, now let's talk about how breakfast, lunch, dinner and snacks should look like. healthy person who wants to lose weight or just maintain their normal weight.

Let's start with breakfast. Breakfast should be hearty and keep you feeling full for a long time. I recommend eating carbohydrate foods for breakfast (do not confuse with all kinds of buns and sweets). We need complex carbohydrates - they will energize for the whole day. Therefore, in the morning we eat cereals - these are all kinds of cereals, whole grain bread, pasta from durum varieties wheat, legumes, fruits and vegetables. Also, protein-rich food is ideal for breakfast - it can be any egg dish, cheese, natural yogurt, cottage cheese, a piece of boiled or stewed chicken breast, turkey or fish without oil.

If you have a tense mental work that requires concentration of attention, then give preference to a breakfast containing the largest number complex carbohydrates. If physical activity is planned, then foods containing the largest amount of protein are really necessary for you!

Now let's talk about snacks between main meals - why do we still need them so much? Well, for one thing, snacking keeps us from hitting the fridge in a hungry convulsion. That is, having eaten between breakfast and lunch, for example, a fruit or vegetable salad or drinking fermented baked milk, we will not have time to starve brutally and, accordingly, we prevent the so-called “breakdowns” and clearly control everything that we send to our mouths.

Of course, these are fruits and vegetables, as well as berries, dairy products, cereals, such as rye bread and nuts. Do not forget that nuts are very high in calories and you should not get carried away with them in immense quantities.

Now let's move on to dinner. Those who want to lose weight should eat mainly protein foods with a small amount of complex carbohydrates, plus, of course, fresh vegetables rich in fiber and greens, which are rich in huge amounts. minerals and vitamins.

Lunch may consist of poultry, fish, seafood, meat. Unpolished rice, durum wheat pasta, buckwheat, lentils, beans and chickpeas are suitable for garnish. We steam, stew, boil and bake food without adding oil and chemical seasonings. Any non-starchy vegetables will work for a salad. Pay attention to all types of cabbage - it is rich in vitamins and fiber, which cleanses our body of toxins and toxins and improves digestion. Do not spare the greens, but add more, where you can and where you can not.

In the second snack it is better to give preference to food with a high protein content - it can be cottage cheese, fermented baked milk, kefir, hard cheese and other fermented milk products. Do not choose yoghurts and curd masses with various additives, as they have a high sugar content and an abundance of colors and flavors. From low-fat and unsweetened dairy products, the benefits will be much greater.

Again, do not forget about vegetables and fruits. Fruits in the second snack are not prohibited, but only if they do not belong to the sweet species. I recommend to pay attention to grapefruit.

For dinner we forget about any carbohydrates and lean on protein, vegetables and greens.

For dinner, boiled, steamed or baked chicken breast, dry fish fillets, such as cod, pike perch, bream, hake, halibut and blue whiting are perfect. As a side dish, it is best to choose baked and fresh vegetables.

If you feel hungry after dinner, then do not suffer and eat a light protein product, such as egg white, cottage cheese, low-fat cheese or one percent kefir - do not worry - this will not cause any harm to your figure!

Tune in to win, control yourself and be sure to do everything with pleasure!

It just seems to you that achieving a flat tummy and a thin waist is almost impossible. In fact, everything is much easier than you think - you only need to take the first step!

If you have any questions or want to contact me for an individual development of a nutrition and training program, I will be happy to help you with this!

You can leave your feedback, requests and wishes in the comments right below the article - I will definitely answer!

I love you all, kisses! See you soon!

Proper nutrition is not only a necessary component healthy lifestyle life, but also an excellent, trouble-free means to lose weight, restore your health and improve the quality of your life.

First you need to get used to the idea that you always need to eat at the same hours so that the body prepares for the process of receiving and digesting food. When you get used to this idea, start doing it.

"Liquid food should be chewed, solid food should be drunk." Digestion begins already in our mouth, and experts recommend chewing food thoroughly (32 times), because then the substance lysozyme is produced in saliva - the first defense against bacteria entering our body.

This rule always works and in any case, whether you want to lose weight, gain weight or just be healthy: breakfast should be protein-vitamin! That is, in the morning you should give the body protein and complex carbohydrates. The body will receive energy from carbohydrates, proteins will provide building material for muscle and organ cells. And together these components will give satiety.

Two egg omelet, green salad and cereals, cup herbal tea, small fruit.
Porridge (buckwheat or rice no more than two or three times a week, pearl barley, corn) along with skim milk or yogurt, green tea without sugar.
Boiled sea fish, 100 g fat-free cottage cheese, tea without sugar, apple.
Durum wheat pasta, stewed mushrooms, green tea.
100 g of boiled fish or steamed meat, rye bread, 100 g of fat-free cottage cheese or yogurt, whipped with berries.
Chicken breast sprinkled with green bean parmesan, tea with lemon, small fruit.

In 2-3 hours for second breakfast you need to give the body fiber: eat a fruit that contains a lot of fiber (pears, raspberries, avocados, kiwi, apples, figs, strawberries and strawberries) and drink kefir or yogurt.

For lunch eat foods with complex carbohydrates: whole grain cereals, durum wheat pasta, of course, protein and a portion of salad dressed naturally not with mayonnaise. If you are used to eating soups for lunch, then you need to give up the side dish, just eat fish or meat.

As one of the options for a healthy diet for lunch, you can eat

a portion of stewed vegetables and brown rice, a small piece of fruit and a glass of mint tea;
250 g of baked or boiled fish, assorted vegetables with asparagus;
200 g chicken breast, stewed zucchini, Vegetable Salad;
boiled lentils with onions, salad with cucumbers and low-fat yogurt;
stewed mushrooms with dill, salad of cucumber, radish and asparagus.

For an afternoon snack you can eat sweets. But do not think that you will finally “get over” to cakes, pastries and sweets. It can be

250 grams of fruit
A glass of blackcurrant
Kiwi, apple
Dried fruits and yogurt

For dinner eat protein foods and foods containing fiber:

Combine lean chicken, fish, lean meat with fresh vegetable salad. In extreme cases, stewed cabbage, you can also drink a glass of kefir and eat 100 g of fat-free cottage cheese.

vegetable stew, chicken breast, green salad with radish;
lentils with onions, stewed vegetables, two apples;
boiled meat with lettuce, vegetable puree soup;
boiled chicken, green salad, one apple.

As you can see, it’s not at all difficult to follow a proper diet, the main thing is to set yourself up for, perhaps for someone, new dishes and products, turn on your willpower and act.

Bon appetit and stay healthy!

Dear readers! For me, the opinion of each of you is valuable. This gives me strength and confidence that everything I share with you benefits you, therefore I will be immensely grateful if you write a couple of lines in the comments on this article and share it with your friends and family by clicking on the social buttons. networks.

If you want to return to this article again, add it to your bookmarks.

Always yours, Olga Suvorova.

The human body works according to its internal clock, which experts call daily biorhythms. Each of us has his own schedule, but there are general patterns. What is good for us in the morning can be problematic in the evening. The same food, eaten at different times, affects the body differently! If you want to ensure that nutrients are fully absorbed and not stored “in reserve” in various places, remember when is the best time to eat certain foods!

Sweet yogurt with fruit slices, kefir or fermented baked milk - not best ideas for breakfast. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

Best time: Dairy products are best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. In order for beneficial microflora to populate the intestines and improve health, it needs favorable conditions.

Potato

Mashed potatoes for dinner are as unhealthy as they are. fried potatoes. All because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - the whole night! And if you combine potatoes with fats, it is fraught with weight gain.

Best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easy to digest and prevents constipation. In addition, potatoes have a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreaming of losing weight, you might want to cut it out for dinner. So that at night you don’t have to run to the refrigerator for something tasty, but terribly high-calorie.

Best time: Rice is good to eat in the afternoon - for breakfast or lunch. You will get a boost of energy to complete current tasks and you can safely go on business. And if you know that you won’t be able to snack in the next few hours, combine rice with protein food - for example, a slice of fish or meat.

Apples

Apples and other fruits containing fruit acids should not replace the main meal. They still will not satisfy hunger, but they will play a notable appetite. Eating fruits on an empty stomach will increase the acidity of the stomach, which can lead to discomfort, pain and cramps.

Best time: Apples are an ideal food for snacks planned between main meals. They contain pectins, which improve the functioning of the digestive tract and speed up digestion. And there are a lot of vitamins in liquid apples!

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, in view of high calorie and nutrition seems the best option supper. But this is only at first glance! If you eat bananas on an empty stomach, due to high concentration magnesium it can lead to indigestion.

Best time: The ideal time to eat bananas is after a meal. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after exercise. Athletes often resort to it to close the "carbohydrate window" after sports.

nuts

Nuts are known for being high in healthy fats, protein, fiber, and more. nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.

Best time: If you don't want to put on extra pounds, eat nuts throughout the day as healthy snacks. At the same time, take into account the total daily calorie content, you should not exceed your norm.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.

Best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Meat and products from it are very nutritious, but such food is heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to fully assimilate meat. If you regularly consume it in large quantities for dinner, this can result in indigestion and problems with the gastrointestinal tract.

Best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body useful substances and start the process of recovery and growth of muscle mass.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be consumed in moderation.

Best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate a day can help lower cholesterol levels, control blood pressure, improve blood circulation, and boost brain performance. In addition, dark chocolate affects appetite, making us feel full for a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.

Best time: Dark chocolates seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!

Best time: Fiber, which is contained in durum wheat paste, is required by the body for the normal functioning of the digestive system. And the low glycemic index typical of durum varieties is optimal for people with diabetes.

Buckwheat

Buckwheat is often called the favorite cereal of women. This complex carbohydrate causes the body to spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of all those who lose weight.

Best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.

Expert comment

Elena Kalen, nutritionist, expert in the psychology of weight loss

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very long.

What if you don't feel like eating breakfast?

After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.

Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.

Eat slow carbohydrates in the morning. This is the majority of vegetables, legumes and cereals, as well as hard fruits. Blood sugar levels will change slowly, and you will stay full for a long time, which will avoid snacking or not always appropriate feeling of hunger at a meeting.

Eat sweets before noon

Sweet tooth should choose a time for treats up to 12 days. The fact is that fast carbohydrates, and sweets belong to them, quickly change the level of sugar in the blood, instantly give energy, which just as quickly disappears within two hours. You can use fast carbohydrates when you need a quick energy replenishment.

Be mindful of fats at any time of the day

Fats should be chosen not by the time of consumption, but by their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats are found in foods such as fish, vegetable oil, meat, nuts, avocados, and hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.

Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled egg, dairy products.

Whatever recommendations you read, try to listen to your body - it is your faithful adviser. Eat when you feel hungry. You should not have breakfast, lunch or dinner if your body does not want it. This food will be superfluous for him, and gradually you will begin to “round up”. Your body will intuitively tell you what product it needs in this moment. Does he need energy or does he need to restore vital processes.

1 Sep 2016

What foods can you eat after 6pm?

Many people think that the best diet is not to eat after six. But this is far from true. If you live in a metropolis where your working day ends well after midnight, then this diet is not for you.

In the evening, the body adjusts to rest after a hard day. He is already relaxing and getting ready for bed, and therefore he does not need to waste energy. When a person experiences a feeling of hunger, his brain gives signals that he needs to eat. IN nervous system there is an excitement that provoked adrenaline, and the person cannot fall asleep.

Therefore, from this it should be concluded: before six o'clock you need to eat. Nutritionists say that the last meal should be no later than 1 hour before bedtime.

Foods to eat after six

Vegetables other than potatoes;
Dairy products (kefir, yogurt, low-fat cottage cheese, milk);
Cereals.

All of the above foods are slowly digested in the body, which does not lead to weight gain.

If your day was hard, exhausting, then you can afford to eat a piece of chicken or fish. It is better to choose low-fat types of fish, such as flounder, it is not fatty and has few calories, but there are a lot of phosphorus and trace elements.

Boiled or steamed vegetables are very good for dinner. You can make a vinaigrette out of them. Just don't get carried away with potatoes. light dairy products, oatmeal, good food for evening meal.

Foods with the lowest calorie content:

Fresh vegetables;
Fruit;
Blueberries, blueberries, strawberries;
And all light dairy products.

When taking these products in the evening, the body spends a lot of energy, and they do not settle on problem areas of a person and do not lead to weight gain.

Products that should not be consumed in the evening:

Fried;
Eating with a high proportion of fat;
Acute;
Salted;
Sweets, coffee, alcohol, sparkling water.

After six, it is better to eat light salads, dairy products, everything that can be easily absorbed in the body and does not affect weight.

Sweet yogurt with fruit slices, kefir or fermented baked milk are not the best breakfast ideas. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

Potato

Mashed potatoes for dinner are just as unhealthy as fried potatoes. This is because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - the whole night! And if you combine potatoes with fats, it is fraught with weight gain.

Apples

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems to be the best dinner option. But this is only at first glance! If you eat bananas on an empty stomach, due to the high concentration of magnesium, this can lead to indigestion.

nuts

Nuts are known for their high content of healthy fats, protein, fiber, and other nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.

Best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.

Best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.

Dark chocolate

Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!

Buckwheat

Best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.

Expert comment

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very long.

What if you don't feel like eating breakfast?

After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.

Water will help prepare the gastrointestinal tract for work, and after a while you can start breakfast.

Eat sweets before noon

Be mindful of fats at any time of the day

Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time, it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled eggs, dairy products. Coffee

Cortisol is a key hormone in our daily cycle that helps our body wake up and fall asleep. When the necessary rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is at its highest level, and therefore a cup of coffee in the morning suppresses its production, as the body receives caffeine to replace it. Typically, cortisol production is from 6 to 9 am, and the peak is at 8-9 am. It is better to drink coffee after its decline, that is, at 10 o’clock, and preferably after 2 o’clock, when fatigue is strongly felt after an early rise.

Legumes

It is best to consume them during dinner 3-4 hours before bedtime. They have a lot of useful fiber and vegetable protein, which are important for the body. But in the morning or in the afternoon - this is not the best type of carbohydrate food due to possible flatulence and bloating.

The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bedtime. If you have eaten sweets, then most often there will be a desire to move more, and not go to bed. This may be one of the reasons for poor and interrupted sleep.

Alcohol

Alcohol has the same effect on the body as sweets. Additionally, the risk of overeating is high, and all excess food that is more than your basic calorie intake is likely to be deported into fat stores.

Freshly squeezed juices

You should not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far away.