In the evening, metabolism slows down but does not stop. Metabolism is reduced by 30%, and therefore calories from dinner are still in support of life processes. In order not to create excess energy that the body deposits on stock, it is important to choose the right products.
Experts advise that dinner does not exceed 300 kcal and consist of proteins and slow carbohydrates. Proteins provide satiety and carbohydrates - energy for fat burning processes.
Here is a list of permitted dinner products:
1. White poultry chicken
or turkey, cooked without oil (stewed, baked) is the perfect protein option. Frying oil increases calories by 30-40%, so it is better to avoid it.
2. Sea fish
is rich in trace elements for collagen and elastane synthesis - protein that are important to the skin. The best alternative to meat at night.
3. Squid
low -calorie protein and iodine source. Support the function of the thyroid gland, which regulates the rate of metabolism.
4. Eggs
not only for breakfast: protein has the perfect amino acid composition. Boiled egg is a fast and hearty dinner.
5. Lentils are
complex carbohydrates + protein. Ideal for vegetarians. Paired with chickpeas gives a complete set of amino acids.
6. Potatoes
Yes, you can! But cook in the uniform until ready and leave for 2 hours under the lid - starch is transformed into a prebiotic for the intestine.
7. Green vegetables
leaf salad, cucumbers, peppers - little calories, a lot of fiber, vitamins and water. Suitable as a garnish or light salad.
8. Flaxseed seeds
Omega-3 and fiber. Add to a salad or main course - only 1 tsp. will cover a third of the daily need.
9. The cheese
can be eaten raw or as a casserole. The cheese gives satiety for 1.5-2 hours, and a dish of baked cheese - up to 4 hours.
10. Green apples
in fresh form stimulate appetite. For dinner, it is better to bake - pectins and acids will contribute to digestion and gut microbiota.
Tip: Dinner should be no later than 2 hours before bedtime. And remember: healthy weight loss is not a refusal to eat, but a reasonable choice of what you eat.
