What to eat in the evening to avoid gaining weight?
The saying goes, “Breakfast like a king, lunch like a prince, and dinner like a beggar.” What to think of this popular wisdom and is it effective for losing weight? Or on the contrary, is this rule of chrononutrition perfectly erroneous? In any case, the evening meal must meet physiological needs without being too high in calories. Find out what to eat in the evening, without the risk of gaining weight.
Is it better to eat light in the evening?
The first rule that is essential – and that many forget: you eat when you are hungry . If at dinner time the feeling of hunger is weak, it is better to eat light. Otherwise, nothing prevents you from eating more copiously, without exaggerating (especially if you want to avoid gaining weight).
Second rule: Although at rest during the night, the body continues to use energy and, therefore, to burn calories . Cerebral activity is important, since the brain sorts the information stored during the day, while regulating the body’s vital functions (breathing, heart pump, cell renewal, etc.). The skin begins to repair the damage suffered. As for the digestive system, it supports the digestion of the evening meal. The number of calories burned during the night would vary according to the metabolism of each, and would oscillate between 40 and 60 kcal per hour of sleep. It would therefore be recommended to have an adequate food intake in the evening, even if one wisheslose weight . Nutritionists also confirm it: dinner should, in principle, represent around 30% of the daily energy intake.
Third precision: skipping a meal is never good, even when you want to lose weight – or avoid taking it. The damages are numerous, for health as well as for the line. Going without dinner disrupts the quality of sleep , because many foods activate tryptophan, an amino acid involved in the synthesis of serotonin and melatonin, the hormones mood and sleep regulators. But skipping the evening meal can also encourage the body to “take revenge” on the next meal and thus encourage undesirable excess storage. Thus, in order not to gain weight, it would be necessary to eat, including in the evening! Dinner should preferably take place a few hours before bedtime, to give the body time to start digestion and avoid disturbing sleep. So, if you want to go to bed around 10:30-11 p.m., it is better to have dinner around 7:30-8 p.m.
What to eat in the evening to avoid gaining weight?
The evening meal must therefore respond to a triple problem:
- Do not encourage storage, to prevent weight gain
- Provide the nutrients the body needs – and possibly those that promote sleep
- Be easily digestible, to prevent the digestive system from “overloading”
Thus, it is important to eat a balanced meal . The latter must:
- Be rich in vegetables , especially if they are green, because the B vitamins they contain are excellent for the nervous system – 200 to 250 g.
- Include complex carbohydrates with a low glycemic index (whole grain rice, bulgur, integral pasta), which promote sleep and “feed” the brain – 100-125 g.
- Provide a portion of fruit. If it is fresh fruit, it is possible to eat them raw or cooked, to vary the pleasures. As for dried fruits , they are rich in magnesium, excellent for calming stress and tension.
- Encourage foods rich in tryptophan and low in calories: they will promote sleep, without weighing heavily on the scale. You can therefore consume a lean dairy product (yogurt, fromage blanc , fromage frais).
- Avoid a high intake of animal proteins, as they have a stimulating effect on the body (like red meat, which contains tyrosine, which acts as a stimulant). In addition, a high dose of protein can decrease the cerebral concentration of tryptophan and thus interfere with falling asleep (1) . The ideal would be to consume 100 g of fish , egg, soy or legumes.
- Avoid fats , especially if they are saturated (2) . Caloric and long to digest, they may not only interfere with sleep, but also make you fat. It is therefore necessary to avoid charcuterie, mature cheeses, sauces, fried foods or ready meals. We prefer mono- or polyunsaturated fatty acids (quality vegetable oil, fatty fish, nuts), in small quantities.
As for drinks, they are just as interesting to consider. In fact, hydration plays a major role in health and weight. It is therefore important to stay well hydrated, including in the evening. However, it is preferable to consume water or herbal teas made from plants and calming spices (passionflower, star anise, cinnamon, lemon balm, mint, verbena, etc.), rather than stimulants (tea, coffee , alcohol ), to be banned after 4 p.m.
What foods to choose for dinner, so as not to gain weight?
Also, if you had to select some of the foods to choose for your evening meal, without fear of gaining weight, we would undoubtedly mention:
- Vegetable soup , provided you do not add salt , croutons, cream or grated cheese. Satiating, moisturizing, rich in fiber and vitamins, it is undoubtedly the ideal food for a light dinner.
- The egg , but prefer a mode of thigh low (or without) in fat – hard, shell or omelette in a non-stick pan.
- The mixed salad, with different types of raw vegetables and possibly a little lean protein (chicken, cooked ham), accompanied by a light sauce (yogurt sauce, lemon juice and olive oil).
- Plain yogurt , which can be combined with sweet spices, a little honey, or a few red fruits.
- Steamed fish, court-bouillon or en papillote, accompanied by vegetables (like a ratatouille, for example).
- The homemade compote, prepared from seasonal fruits. You can add spices, such as cardamom, cinnamon or star anise. A featherweight and very digestible dessert.
- Quinoa, a significant source of vegetable protein and iron, which is an excellent substitute for cereals. Its glycemic index is low and it is very satiating, which makes it an ideal slimming partner.
- Legumes, which can be eaten in soups, salads or dishes. Rich in fiber and minerals, they can be consumed regularly – except in the case of fragile intestines.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.