In the evening, metabolism slows down, but does not stop. Metabolism decreases by 30%, which means that the calories from dinner are still used to support life processes. In order not to create excess energy, which the body stores "for later use", it is important to choose the right foods.
Experts recommend that dinner should not exceed 300 kcal and consist of proteins and slow carbohydrates. Proteins provide satiety, and carbohydrates provide energy for fat burning processes.
Here is a list of allowed foods for dinner:
1. White poultry meat
Chicken or turkey cooked without oil (stewed, baked) is an ideal protein option. Oil increases the calorie content by 30-40% when frying, so it is better to avoid it.
2. Sea fish
Rich in trace elements for the synthesis of collagen and elastin - proteins that are important for the skin. The best alternative to meat at night.
3. Squid
A low-calorie source of protein and iodine. Supports thyroid function, which regulates metabolic rate.
4. Eggs
Not just for breakfast: protein has the perfect amino acid composition. A boiled egg is a quick and satisfying dinner.
5. Lentils
Complex carbohydrates + protein. Ideal for vegetarians. Paired with chickpeas, it provides a complete set of amino acids.
6. Potatoes
Yes, you can! But boil them in their skins until half cooked and leave them covered for 2 hours - the starch will transform into a prebiotic for the intestines.
7. Green vegetables
Lettuce, cucumbers, peppers — low in calories, high in fiber, vitamins, and water. Suitable as a side dish or a light salad.
8. Flaxseeds
Source of omega-3 and fiber. Add to a salad or main course - just 1 tsp. will cover a third of the daily requirement.
9. Cheese
Can be eaten raw or as a casserole. Cheese keeps you full for 1.5–2 hours, and a baked cheese dish can keep you full for up to 4 hours.
10. Green apples
Stimulate appetite when eaten fresh. It is better to bake them for dinner - pectins and acids will promote digestion and intestinal microflora.
Tip: Dinner should be no later than 2 hours before bedtime. And remember: healthy weight loss is not about skipping meals, but about making smart choices about what you eat.
