You can eat after six in the evening without harming your figure! Although not everything in a row. So read this article and breathe easy. Eat after six and not gain weight, it’s real!
According to the advice of some nutritionists, you should not eat after six in the evening. They insist that in the afternoon, the body's ability to spend the calories it receives decreases and all natural processes in the body slow down. Energy is no longer consumed and is mainly stored in the fat depot - on the hips and abdomen. And your goal is to lose weight!
But if you don’t eat after six in the evening until seven or eight in the morning, you will starve for 13 hours and fat will be stored much faster.
If a person doesn't eat before exercising, muscle mass is then used as energy, meaning that he may even lose fat, but he will also lose lean mass. Chewing food more than 30 times in each fork helps control weight. The longer you chew your food, the fewer calories you will ingest. One study found that people who chewed about 40 times ate 12% less per forkful than those who chewed only 15 times. This result means that the faster you eat, the more food you will consume.
The explanation for this is that it takes the body 20 minutes after starting a meal to communicate that it is satisfied. Since chewing is the first stage of digestion, it is important to crush food well for proper absorption of nutrients and induce a feeling of fullness.
And as you know, the body accepts any lack of nutrition as the onset of hunger and begins to create reserves in the body - body fat. The enzyme lipoprotein lipase is responsible for this, which directs fatty acids into the subcutaneous fat tissue. The activity of this enzyme increases sharply with any prolonged food restrictions. The action of this enzyme is so effective that if you do not eat for more than 10 hours, almost the entire next day, the food you eat will be transformed into fats. Therefore, you can eat after six, but do not overeat.
You are not going to store more by eating in the evening
And remember that the stomach does not have teeth to grind food, so chew them well before swallowing. Can we eat at night without fat? What started this fad is the idea that by consuming sugar at night without exercising, the calories will be stored. Same logic for big meal before bedtime.
This is the average: if you eat more than you consume, it will be stored, if you eat less, you will lose. Plus, stray sugar won't be stored in fat. The process of converting sugar into fat requires a daily and high dose. But be careful if you eat fat and sweets at the same time. Avoid mixing the two.
List of foods you can eat after six in the evening
1. Chicken fillet and chicken sausages.
2. Boiled vegetables, or steamed.
Morning is ideal for weight loss
It is a catabolic hormone, meaning it breaks down tissue to produce energy. But by taking sugar in the morning, this mechanism no longer works: you no longer enjoy the natural weight loss benefits in the morning. Added to this is another effect of cortisol: it limits insulin production, so blood sugar levels stay higher in the blood longer. Eating a breakfast full of sugar will eventually lead you to diabetes.
You better sleep, belly full
If you need carbohydrates, then it is better to refuel at night. In a recent study, participants who consumed fast carbohydrates before bed fell asleep more easily and deeply than those who consumed low carbohydrates. glycemic indexes carbohydrates. Better sleep helps you lose weight.
3. Vegetable caviar, in unlimited quantities! No bread or extra vegetables.
4. Kefir, low-fat yogurt.
6. Spinach, cucumbers and cabbage, light salad from cabbage.
7. Sour apples, no more than 2 pieces!
Plus, you'll digest faster and be in the fasting state faster: you'll be faster, which will speed up your weight loss. To sum it up, it's better to skip breakfast than dinner. It's easier to maintain and your body is in optimal condition in the morning to use its fats, thanks to high cortisol levels that break down fat cells.
Reserve your carbs after exercise, avoiding them the rest of the time. Many people want to keep the line, but are not ready to give up lunch. If that's your case, check out these six recipes from scientists and nutritionists. These dishes not only prevent you from gaining weight, but also avoid digestion and sleep problems.
8. Seafood and fish: flounder, crabs, lobster, representatives of the cod breed.
9. Citrus fruits: tangerines, orange, lemon, grapefruit.
10. Fibrous carbohydrates, such as peanut butter.
11. Boiled egg whites. The main thing is in moderation, no more than 2 pieces.
12. Two bananas.
13. Avocado with 1 tsp. l. olive oil.
Important: last meal three hours before bedtime. Avoid overly sweet and spicy foods in the afternoon. And don’t forget about the drinking regime - at least 1.5 liters of liquid throughout the day. If you eat the above foods after six, you will certainly lose weight faster.
The key is to choose foods wisely and eat small portions. However, remember that the most important thing to lose weight is to not have compulsive behavior around food. Therefore, it is advisable to always have your lunch and include proteins and vitamins such as those found in vegetables and fruits.
Also, remember that it is ideal to eat dinner two hours before bed. Most people avoid dinner because they believe that eating at night makes them fat. To avoid this, prepare a light lunch and set schedules to use it.
Dream of slim figure can force a person to significantly limit their diet and radically change their lifestyle. It’s not that difficult to follow some nutritionist recommendations: you can easily create a diet that includes foods with a certain calorie content, or ride a bicycle to work. However, there is a requirement that not everyone can fulfill: do not eat after 18.00. The reason is not only the feeling of hunger that arises. If a person returns from work no earlier than 20.00, he simply does not have time to have dinner at the recommended hours, and only a few can go without food from lunch until the next morning. There are also psychological factors: after a busy day at work with its difficulties and stress, there is a completely justified desire to relax. Eating delicious food is one of the best ways to calm down and take your mind off things. It is not surprising that many people get used to overeating in the evenings, ignoring all the advice of doctors.
People who have set breakfast, lunch, or dinner schedules have been shown to have a more balanced weight than others. Going many hours without eating will only make you eat more: This can also increase your exposure to type 2 due to the interaction between blood sugar and insulin.
What foods can we eat?
As we said, serving size is one of the keys, besides what we're going to ingest. If you show up for lunch hungry, you may end up eating a lot more than you thought. Put the amount you think you'll eat in a plate or container rather than eating straight from the package to avoid excess. It is also advisable to store the most tempting foods such as cakes, chips and candies in a place out of sight. This way, everything you eat will be monitored. . Eggs are rich in protein and contain essential amino acids.
Fortunately, the problem has a solution. There are a number of foods that can be consumed after 18.00 without the risk of gaining overweight. We present a list of such products to the attention of our readers.
This cute fruit is considered one of the most effective fat burners. Its calorie content is low. It contains a large amount of pectin, which helps improve digestion and get rid of heaviness in the stomach.
If you prefer omelet or scrambled eggs, prepare them without oil and in small quantities. The healthiest option is to simply choose cooked eggs. . A small version of cheese contains 100 calories. So the key is to eat small piece and no more.
Some studies suggest that casein may speed up metabolism. . Corn ear is a totally recommended dinner dish. We're not talking about canned corn, but about the whole corn cob and cooked. To ensure that the meal is healthy and does not cause you to gain weight, it is important not to waste time eating lunch with butter or. White fish is one of the best options a healthy, nutritious dinner that won't make you gain weight.
Kiwi fruits are rich in organic acids, which can be harmful in diseases of the gastrointestinal tract. You should use kiwi with caution even if you have allergic reactions to exotic vegetables and fruits.
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Flounder is perfect for dietary nutrition. Its meat contains a lot of protein and only 3% fat, mainly in the form of Omega-3 and Omega-6 fatty acids that are beneficial for the body. Energy value fish is 90 kcal per 100 g of product. Regular inclusion of flounder in the diet helps not only maintain optimal body weight, but also improve the condition of the skin, hair and nails.
In this case, it is recommended to choose white fish, because blue fish have more fatty components. Fish is recommended at lunchtime. In general, it is recommended to eat on a regular basis, in favor of 3 "real" meals a day, alternating with breaks, in order to stay on time and not leave anything for the next meal.
On this topic it is often said that in the morning you need to eat like a king, in the south like a prince, and in the evening like a beggar. Is it really important and healthy to eat that well at dinner? Some even systematically skip this evening, due to lack of appetite in the evening or more often, wanting to lose weight faster and more efficiently. Is this habit good or bad for health and for the line? A fork and a bikini will enlighten you on this matter.
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The calorie content of cod is one of the lowest among protein products (69 kcal per 100 g). Fish pulp is rich in iodine, sulfur and vitamin PP, so its consumption has a beneficial effect on the functioning of nervous system, and also improves blood composition and blood circulation in general. Cod is not recommended to be included in the diet of people who have kidney problems or suffer from gallstone disease. Doctors have information that cod meat excessive use may lower blood pressure.
Specifically, an evening fast can actually allow you to lose weight, and quite quickly. This is because our energy reserves are emptied 8-12 hours after eating, the body, outside of it, then begins to draw something else to find strength: our fat reserves will then gnaw. By skipping dinner, the interval between breakfast and breakfast the next day is significantly longer than 12 hours: our fat decreases dramatically.
However, the implementation of such a regime, like any radical regime, is double-edged. Because while it may be effective in the short term, it is difficult to sustain and requires enormous motivation! Beware of midnight cravings and crack open sweets, which, on the one hand, risk ruining all your efforts on the side, and which, of course, are very bad for health, like all excesses.
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Red beetroot has sweet taste and does contain a large amount of natural sugars. Therefore, the root vegetable has long been considered unsuitable for those seeking to lose weight.
According to the latest data, the composition of beets is unique: it allows regular use normalize digestion, fill the body with vitamins and microelements, improve blood composition and normalize the functions of many organs and systems. The calorie content of the root vegetable does not exceed 40 kcal per 100 g. Today, several diets are known that include raw or boiled beets as the main component of nutrition, providing a significant reduction in body weight.
Light food sleep better. Eating in the evening is highly recommended, but sensible eating is obviously preferred if you want to lose weight! Don't eat too heavy a meal to help you calm down and then fall asleep and stay asleep. Because the sleeping balloon is The best way spend a restless and even unpleasant night. Likewise, avoid too much sugar in the evening as it is addictive and can delay sleep.
On the other hand, it is important and even necessary to eat hungry and not deprive. For if you lie half empty, hunger may prevent you from falling asleep again, and the desire to eat may even overcome you! So unless you want to take the opportunity to break in and waste yourself on a big piece of chips or a tub of ice cream in the middle of the night, it's best to eat and be satisfied at dinner!
People with chronic diseases: diabetes mellitus, oxaluria, frequent diarrhea and gastritis. A healthy person needs to eat beets daily. Among other things, it has a calming effect. By consuming beets in the late afternoon, you can relieve the effects of daytime stress and improve the quality of your sleep.
As you may know, it is recommended to eat light at dinner to help your body better metabolize and eliminate fat overnight. Eating light foods will also help you find sleep more easily. Some of you may often eat a lot at night because they don't eat lunch or for other reasons.
First of all, you need to space your food well throughout the day to avoid hunger, temptations, and nasty snacks. They should be systematic and allow you to better manage your feelings of hunger and satiety. That in the afternoon it avoids feeling too much hunger when approaching dinner, and thus guides you towards dishes that are too rich in your food intake. Consider preparing your dinner menu ahead of time!
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Mushrooms are considered heavy food, and yet champignons are not prohibited from being eaten in the evening: they contain substances that quickly and effectively suppress hunger. This property is especially fully manifested when included in the diet. raw champignons(for example, in salads). In addition, they contain essential amino acids, vitamins and mineral compounds.
Know that the most filling foods consist of protein, fiber, and some lipids. Their common point: they help avoid blood glucose spikes and prolong digestion time. Hunger then slowly expresses itself. Try to consume protein foods in the afternoon rather than fruits.
When managing quantities, it's a good idea to serve your food portions on a plate or other small dishes to give the initial illusion of "more quantity." Serve servings once and do not reuse. Eat little by little, savoring every flavor, every flavor, taking advantage of every sense your plate offers, while also being mindful of presentation. Place a fork between each bite. Chewing well will give you a real sense of fullness at the end of your meal.
By adding just 2-3 mushrooms to your evening menu, you will quickly feel full and get a lot of vitamins and microelements without compromising your figure.
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All types of cabbage (cabbage, broccoli, cauliflower, Brussels sprouts, etc.) contain large amounts useful substances, they are low in calories and are quite suitable for an evening snack.
Then prepare lunch and dinner accompanied light sauce. For example, soup provides a great way to start a meal, and the fiber it contains contributes to satisfaction, in addition to the undeniable nutritional value vegetables Think about all the starchy foods that you should be consuming because they are essentially the ones that will help you limit your hunger and bring you energy into your drip. If you feel the need or desire to eat starchy foods in the evening, you can do so from time to time.
If you feel the urge to eat bread at night, you can do so from time to time, spreading out the amount of bread and grain products throughout the day. Don't forget that vegetables contribute to fatness, increase your consumption of vegetables without fat. Also consider making a hot drink in the evening after your meal. If you are hungry or want to eat something in the evening, plan to replace one of your two snacks per day with a snack set in the evening, but not after 10 pm. Try other methods first before setting up this snack to be fixed and taken regularly.
When eating cabbage, you need to consider some nuances:
- kale, raw or pickled, can cause excess gas in the intestines;
- cabbage is not recommended for high acidity of gastric juice;
- Cauliflower should not be eaten raw;
- cauliflower may worsen the condition of patients with gout;
- broccoli and cauliflower can cause allergies;
- Eating broccoli may negatively affect the health of people with thyroid disease.
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Pumpkin is a storehouse of vitamins, microelements and fiber that is beneficial for digestion. This vegetable contains a lot of biologically active substances; it is not without reason that it has been used since ancient times to treat various pathologies.
When included in an evening meal, pumpkin has a calming effect on the body: it is rich in substances that help reduce anxiety and get rid of insomnia. The pulp of the fruit is low in calories (22 kcal per 100 g). A few orange slices baked in the oven will perfectly satisfy your hunger.
Contraindications to consuming pumpkin include low acidity of gastric juice, a tendency to flatulence, diabetes mellitus and individual intolerance.
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The energy value of turnips is 30 kcal per 100 g. However, unlike many other vegetables and fruits, it does not have harmful effects at diabetes mellitus. It is recommended to pay attention to the product if you are obese and have excess cholesterol in the blood.
Like some other plants of the cruciferous family, turnip has a calming effect on humans, stabilizing the state of the nervous system. Including turnips in your evening meal makes perfect sense.
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There are three known varieties of celery: leaf, petiole and root. All of them are low in calories and rich in substances that promote weight loss. It has been established that in the process of digesting celery, the body spends more energy than it receives.
Each part of the plant contains a large amount of potassium, as well as manganese, sodium, phosphorus and calcium, vitamins, essential oils and polyunsaturated fatty acids. Celery stalks and roots contain a lot of fiber, which has a positive effect on intestinal function. The vegetable can be consumed raw, boiled or baked. When used as a side dish, it speeds up and optimizes the process of protein digestion. Celery juice mixed with the juices of other vegetables or fruits is very popular.
Celery has strong diuretic, anti-inflammatory, tonic, immunostimulating and vasodilating properties. Therefore, using it for food requires moderation and caution. With hypotension, urolithiasis, varicose veins, epilepsy or gastrointestinal diseases in the acute stage, consuming celery (especially in the form of freshly squeezed juice) can worsen the patient’s condition. The product is not recommended for women suffering from uterine bleeding, as well as expectant mothers, since it contains substances that tonic the muscles of the uterus. When breastfeeding, the inclusion of celery in the diet may adversely affect the taste of breast milk.
