How to have supper so as not to get fat: tips from an Israeli nutritionist

Forget everything you've heard so far: “you can't eat after 18.00 pm”, “you can't eat at night”. It turns out that you can eat normally and not get better.

It is believed that there is a bad night: they are recovering from it. However, this is not always the case. Extra pounds appear only from the wrong products. The fact is that each food is digested differently, writes Vesta Israel. And if you eat the wrong food in the evening, she will not be able to digest until the morning.

And the secretion of gastric juice at night can lead to hormonal disorders: the balance of the hormones of hunger and satiety occurs. Therefore, in the morning we wake up hungry, which indirectly leads to overeating and weight gain. The author of these statements is a clinical nutritionist.

In addition, eating before bedtime causes discomfort and insomnia.

What to eat for dinner?

In order for dinner not to turn into extra pounds, you should eat easily digestible foods in the evening.

Average digestion time by product group:

• Vegetables and fruits - 50 minutes maximum (fastest)
• Carbohydrates - 2 hours
• Fat-free dairy products and eggs - 3-5 hours
• Fat is digested the slowest

Based on this, for dinner it is better to abandon fatty foods, meat and other animal proteins (except dairy products and eggs). All products named are digested more slowly, and they are best eaten at lunch.

For dinner, you can submit complex carbohydrates that are well digested and contribute to the development of serotonin, which improves sleep. It is useful to serve eggs and low-fat dairy products in combination with a small portion of vegetables.

You can also dine on fruits and dairy products, such as a serving of muesli with yogurt or milk. Detailed menus are below.

When to have dinner?

Dinner is recommended for 2 hours before bedtime.

Examples of dinner:

• Whole bread spread with cottage or soft cottage cheese 5-percent fat + vegetables
• Vegetable casserole ("pashtida") based on low-fat cheeses or eggs + salad
• Scrambled eggs or scrambled eggs + vegetables
• Fruit and bioyogurt (muesli)
• Whole flour cracker with cottage 5-percent fat + tomato
• Whole-Flour Tortilla with Boiled Egg Filling and Striped Vegetables

Why are they thin?

Some people retain a slim figure all their lives. How do they do it? Here are some good habits.

5 habits of slender people:

1. Exercise right after waking up in the morning
2. For breakfast eat a dish containing whole grains
3. Add protein to the breakfast (egg)
4. Standing in a traffic jam, do not waste time and do exercises to compress the muscles of the abdomen and buttocks
5. At the workplace, replace the chair with a gymnastic ball (fitball).

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