Rules for evening nutrition, what you can eat for dinner, and why you should refuse, what food helps good sleep, tips on proper nutrition for children, pregnant women, athletes, recipes for healthy dishes.

Contents of the article:

Many people are familiar with the basic rule of harmonious nutrition - no food after six. But girls, trying to comply with this unwritten law, suffer from insomnia and neuroses. Falling asleep feeling hungry, nutritionists say, is just as unhealthy as stuffing your belly with fatty foods before bed. Therefore, it is worth choosing the golden mean and developing for yourself an ideal nutritional plan that will provide the body with necessary elements throughout the day.

Proper nutrition for dinner

Most nutritionists say that eating in the evening is harmful not only for female figure, but also for the functioning of all systems as a whole. There are processes in the human body that we cannot adapt to our own convenient rhythm.

In the human brain there is a department that controls all physiological processes in the body - the hypothalamus. This organ is associated with the work of the pituitary gland, which produces hormones for normal life. They also regulate the development of the body, puberty and aging processes.

Man can't change biological clock of our body, we do not control our breathing or our heartbeat. Likewise, we do not control the work gastrointestinal tract. Therefore, you should think about how to properly arrange your diet, what to eat for breakfast and what to eat in the evening.

At night, our cells and entire organ systems are restored, because they are not disturbed by stress or food that constantly enters the stomach. By filling your stomach with high-calorie food at night, a person destroys the harmonious mechanisms laid down by nature. In addition, those who like to snack at night produce less melatonin, which makes them nervous and prevents them from falling asleep even when very tired.

Hunger forces the body to process its own fats. Experiments with professional athletes have proven that sleeping on an empty stomach promotes fat processing and muscle growth. If you get used to constant night snacking, you will not be able to effectively fight obesity. After 24 years, this process only gets worse, because a mature body needs less carbohydrates than the body of a child and teenager.

What foods should adults eat in the evening?

In theory, everything sounds easy and simple, but in practice, refuse evening reception food is not that easy. Modern world dictates its own rhythms, and often the only free time for cooking and eating is the evening. In order to minimize harm to the body, nutritionists have developed a system according to which you can eat in the evening.

First of all, it is worth considering that late dinners- not the best option for observant people special diets. For example, in case of diabetes or hepatitis, any product has an index that indicates the rate of absorption of sugars.

Dishes that are easy to digest and have a low index are ideal for late-night snacking. We need to fill it up maximum benefit Therefore, we pay attention to the presence of fiber and vitamins in the product. Naturally, there should be a minimum amount of sugar and fat.

When asked what foods to eat in the evening, nutritionists answer:

1. Various dairy products. This is milk curd masses, kefir. Calcium relieves stress, and protein is building material for cells and tissues.
2. Vegetables. They are ideal product, so you can eat them in any form. Special attention worth paying for cooked classical method stewing eggplants, carrots, bell pepper. They contain large number antioxidants that slow down the aging process. Potatoes should be included in evening menu occasionally.
3. Fiber. A universal product that helps digestion processes. It is recommended to use it twice a day - in the morning and in the evening. One tablespoon of any type of fiber should be washed down with a large glass of water.
4. Seafood. They should be included in the menu not only for people over 24, but also for children. sea ​​fish, as well as various delicacies (squid, shrimp, oysters) contain a huge amount fatty acids, which cannot be found in other products. Fish protein is easily absorbed by the body and does not burden the stomach at night.
5. Chicken meat. It is approved by nutritionists because it is different low content fat (unlike lamb or pork). A good option There will be a dinner of boiled brisket with steamed vegetables.
6. Dried fruits. They also belong to the group of foods that can be eaten after six. They contain a lot of natural sugar, so they can be eaten in small quantities with boiled water.
7. Eggs. This is a staple product for those on diets. You should eat only the white, without the yolk.

This list of products will also be useful for those who do not know what to eat in the evening so as not to gain weight. The choice of products is quite wide; you can create a varied menu for every day of the week.

What can children eat in the evening?

Many mothers find it useful to give their children a late dinner in the form of porridge. However, they are digested very slowly by the children's digestive system, so they are suitable only for morning nutrition.

Children's dinner should include foods that the child did not eat during the day. If your child goes to kindergarten, it is recommended to fill his evening meals with “live” foods that have not passed heat treatment. It could be a salad fresh vegetables, curd masses, yoghurts, fruit juices.

It is worth remembering that meat is not best product for the night. It causes painful drowsiness, digestive problems, and stomach upset in the child.

The menu for the evening should include the following dishes: pureed vegetables or fruits, cottage cheese casseroles, baked fruits, yogurt with banana or apple. If your child suffers from insomnia, add hot milk and honey to his dinner. Milk soothes nervous system, and honey increases protective forces body.

What should pregnant women eat for dinner?

Harmonious nutrition of a pregnant woman is the key to the health of her and her baby. In the first months of pregnancy, a woman needs to eat four times a day. Dinner is an integral part healthy diet, because it saturates the body until the morning.

An ideal evening meal would be a variety of porridges (buckwheat, oatmeal) with the addition of milk. In the second half of pregnancy, a woman needs to eat more often, but less. Having switched to five meals a day, a pregnant woman should have dinner twice.

There are sample menus, however, it is necessary to remember about the peculiarities of the course of pregnancy in different women, about intolerance to certain foods.

Dinners in the second trimester can be like this:

• Boiled egg, vegetable salad, non-acidic juice.
• Vinaigrette without pickles, weak tea.
• Steamed fish, a piece of bread, tea.

For women suffering from edema, doctors do not advise drinking a lot of liquid in the evening, or adding salt to your dinner. It is necessary to include more vegetables, herbs, and lemon juice in your diet. Thus, you can diversify even the most bland dish. Animal fats are recommended to be replaced vegetable oils, for example, sesame seeds.

What is the right thing for athletes to eat for dinner?

Many girls and boys lead active image life, fulfilling a different norm every day physical exercise. But not everyone knows how to properly structure their diet. When composing a menu for dinner, athletes need to choose foods that have so-called “negative calorie content.” This type of food provides less energy than is necessary for its absorption.

A healthy diet for dinner can include the following foods:

1. Beet. This unique vegetable, it contains betaine. This element burns fat, which is why beets are often included in smoothies, juices and soups for dietary and sports nutrition. It also contains curcumin, which essentially kills the fat cell. It does not allow it to become overgrown with blood vessels, so it does not receive nutrition and does not develop in the body. Beets can be eaten boiled with a light dressing, in salads or as a side dish. boiled chicken or fish.
2. Celery. It can be eaten by anyone who is wondering what to eat in the evening so as not to gain weight. This is a vegetable whose root contains a minimal amount of calories (about ten). It can be safely consumed even after six in the evening. The vegetable contains a high percentage of fiber, which guarantees harmonious digestion and also ensures strong hair and clear skin. Celery will help remove toxins from the body, but it will also remove any fluid from the body, since this vegetable is a diuretic. Celery salad with sour cream dressing should be eaten three hours before going to bed so that the liquid has time to leave the body.
3. Banana. Oddly enough, this high-calorie fruit is recommended by nutritionists as a snack. It's all about tryptophan, which is found in large quantities in bananas. It produces the hormone of joy in the human body. It has a good effect on the athlete’s nervous system, providing peace at night. Green fruits negatively affect digestion, so try to choose ripe and sweet bananas.

Sports nutritionists advise eating daily various products, alternating meat and vegetable dinners. Weekly menu An athlete's dinner might look like this:

• Vegetable salad, chicken breast, kefir;
• Salad with Feta cheese, two bananas, milk;
• Vinaigrette, boiled chicken, fruit juice;
• Beet salad with sour cream, fish cutlets, juice;
• Fresh cabbage salad with celery, stewed zucchini, juice;
• Vegetable stew, stew, juice;
• Fish with vegetables tomato sauce, juice.

What to eat in the evening to avoid gaining weight

Women who want to lose weight quickly often turn to the common myth that it is better to give your dinner to the enemy. The body instantly reacts to critical changes in nutritional principles.

The body, accustomed to constantly receiving carbohydrates and fats, experiences stress in the absence of their supply. Therefore, the body, as if in hibernation, begins to store calories. They are deposited in the most “comfortable” corners of our body: on the buttocks, stomach, arms. Divide daily diet should be for four to five meals. If you want to lose weight, try to have your last meal no later than three hours before bed.

Try to eat vegetable and fruit salads more often, including fresh seasonal herbs. You can dress salads with low-fat yogurt, sour cream or lemon juice. The ideal fruit for those who are losing weight is grapefruit. They can replace both breakfast and dinner. The juice of this fruit perfectly relaxes and relieves tension, ensuring a restful sleep.

A special evening diet based on grapefruit has also been developed. You can follow this diet for up to three weeks. Its principle is as follows: breakfast and dinner must be replaced with freshly squeezed grapefruit juice or the peeled fruit itself. Lunch should be hearty. For example, you can cook baked fish or boiled chicken.

Flavonoids in grapefruit juice destroy fat cells. The fruit has a slight diuretic effect, so it will help cope with the removal of toxins from the body, as well as morning swelling. Grapefruit before bed will restore your strength after a long day.

Having decided on the diet for dinner, it is worth developing a meal plan:

1. Before your evening meal you need to drink a glass of kefir, boiled water, sugar-free yogurt, natural herbal tea. It is recommended to do this no later than half an hour before meals. Your stomach will be full of liquid and you won't want to overeat. It is highly not recommended to drink juices before meals, as they only stimulate the appetite.
2. Prepare variety of dishes in small quantities.
3. Try to eat slowly and chew your food thoroughly.
4. After the main meal, you are allowed to eat a modest dessert. Consider what glycemic index a particular sweet dish has. On an empty stomach, chocolate or sweet pastries Highly not recommended.
5. Afterwards you can drink a glass of water with lemon, it will quench your thirst.

What to eat in the evening for a good night's sleep

Very often, even after dinner, people do not feel satisfied and full. This is why many people develop sleep problems, nervousness, and morning fatigue. Dietetics claims that a person does not know how to distinguish between the feelings of hunger and thirst. Therefore, whenever you feel hungry after dinner, try to drink a glass of water. Don’t eat “out of nothing to do”; try to keep yourself busy in the evenings.

The psychological factor is important in the matter proper nutrition. Try to develop a reflex in yourself: brush your teeth after your evening meal. This will be a sign to the body that food will no longer enter the stomach.

If you cannot quickly overcome the habit of eating a heavy dinner, try to include in your diet fruit cocktails. Cooking them will not take much time. In summer it is advisable to use fresh fruits (raspberries, strawberries, currants), in winter - frozen. Cocktails are prepared using a blender and can be diluted mineral water or apple juice.

Quick recipes that will normalize digestion and help you relax include a low-calorie smoothie. To prepare you need to take: 300 g of low-fat kefir, half a tablespoon of cinnamon, half a tablespoon of ginger, ground pepper.

To prepare, we need to pour kefir into a glass and add ground ginger and cinnamon, as well as pepper. Mix the ingredients thoroughly. You can add lemon or orange juice to taste. This cocktail can be consumed every evening.

What can you eat after six: recipes

An experiment was conducted in the UK, during which it was found that dishes of the same size and calorie content can fill a person in different ways. The first group, which ate solid food with water in the evening, felt hunger within two hours. The second ate pureed soups from the same ingredients as the first.

People receiving warm and liquid food were full for about four hours. This proves that it is soups that help completely saturate the body. The French eat soup in the evening, this allows them to stay full until the morning. In addition, soups are low in calories. They can include a wide variety of vegetables and herbs. Try to eat soups more often after six to reduce the overall calorie intake and maintain sound sleep.

The perfect dinner can be made from simple and quick recipes which are convenient to prepare even in the evening:

• Cod in Spanish. To prepare delicious and healthy fish we will need: 250 grams of fresh cod, one orange, 30 grams rye bread, garlic, pepper, salt, 100-150 grams of green peas, 150 grams of cucumbers, 40 grams of sour cream (fat content up to 30%), dill and green onions. Pour into prepared frying pan olive oil, fry the orange zest and a clove of garlic. We clean the fish, rub it with spices, salt and pepper, put all the ingredients in a baking dish. Grind the bread and sprinkle it on the fish. Pour the squeezed water over the dish orange juice. Bake in the oven for 25-30 minutes at 200 degrees. Pour sour cream over vegetables and herbs and serve with fish.
• . The following ingredients are needed: chicken fillet, cauliflower 150 grams, broccoli 100 grams, soy sauce, orange, sour cream, egg, ginger, spices to taste. First, prepare the marinade for the fillet. Two spoons for this soy sauce mix with freshly squeezed juice of one orange, add spices and salt. We beat back chicken fillet, cut it into small portions and place in the marinade for 20 minutes. Then we cook cauliflower and broccoli for 5-7 minutes. Drain the water and place the cabbage in a baking dish, placing the fillet on top. Add one chicken egg and low-fat sour cream to the prepared marinade, whisk the sauce and pour it over the fillet. At a temperature of 180 degrees, bake our dish for no more than twenty minutes.

The main rule of late dinner is the presence of protein and vegetables, no fat.

What foods should you not eat in the evening?

A full stomach at night threatens not only obesity in the future, but also various disorders sleep. You shouldn’t “kill” hunger with these foods:

1. Energy drinks and wines. Energy drinks can keep you awake, and alcohol contains a lot of calories.
2. Fried meat or potatoes.
3. Dishes with spicy seasonings. They not only stimulate appetite and thirst, but also “excite” the nervous system.
4. Salty foods. They retain water in the body, which leads to swelling.
5. Sweets. They excite the nervous system, preventing it from relaxing.

Tea drinkers should avoid strong black tea, as it contains large amounts of caffeine. It excites the nervous system, putting the body in a stressful state. Stress, as we know, is the main factor in the development of obesity.

Various legumes are very useful, but in the evening or at night they will become enemies of digestion. Beans or peas produce gas in the stomach.

Many people like to snack on processed cheese, considering them a light food. However, even the most expensive processed cheese contains a chemical thickener. It negatively affects digestive system, increasing the time it takes food to pass through the stomach. If you just can’t give up cheeses, you should pay attention to hard varieties, Dutch or Russian, for example. Their fat content should not be more than 40%.

What to eat for dinner - watch the video:

By remembering which foods you can and cannot eat in the evening, you can create a menu for the whole week. Diet dinner will have beneficial influence for the health of the whole family, improves sleep and ability to work.

Instructions

U human body There is no concept of “losing weight.” If for some reason he does not receive food at the usual evening time, emergency mode is activated. The body begins to store food for future use, storing calories from breakfast and lunch in the most secluded corners: sides, buttocks, thighs. That is why, having decided one day to refuse dinner or move it to 5-6 pm, women do not achieve the desired result. The principles of proper nutrition state that meals should be every 4-5 hours. And the last snack is 2-3 hours before bedtime. Only in this case the metabolism will be high and the nerves will be in order.

Late meals should consist of easily digestible foods, preferably containing a minimum of sugar. Otherwise, instead of resting at night, the body will digest what you gave it. The calories obtained as a result of processing will certainly be deposited in problem areas.

If you are very concerned about your figure, deceive your hunger by drinking a mug of hot tea without sugar. It is best to use green, herbal or berry tea, as black tea contains caffeine, which stimulates the nervous system. Snacking will not affect your figure in any way fresh cucumbers or green apples. They can be eaten in any quantity.

For more hearty dinner cook yourself a vegetable or fruit salad. Cucumbers, tomatoes, celery, lettuce, and greens are best suited for these purposes. From fruits: apples, kiwi, oranges, grapefruits. You can add some pears. It is better to avoid sweet fruits. Also, don’t indulge in hearty bananas and grapes, fermentative in the intestines. You need to dress the salad with low-fat sour cream, natural yoghurt or lemon juice.

Dairy lovers can use low-calorie kefir or yogurt as a late snack, low-fat cottage cheese. To make the dish not so boring, add to it fresh berries or fruit. Jam, jam, sweet syrup and granulated sugar should not be added.

A big mistake of many people who are losing weight is the desire to eat well during dinner, so that they don’t want to snack on something before going to bed. After a few days of eating this way, the scales will most likely “delight” you with an increase. The fact is that the main energy consumption of the human body occurs at 2-3 o'clock in the afternoon; in the evening, the calories received will remain unspent. For a hearty but light dinner, eat chicken, lean beef, or lean fish steamed and sprinkled with lemon juice. Rice and stewed vegetables: carrots, broccoli, cauliflower.

It is often argued that eating in the afternoon and, especially at night, is dangerous for your figure. This is not entirely true. Scientists have long found out that it is only important total quantity calories “eaten” per day. You can easily have breakfast and lunch, so that in the evening you can break away and have a feast for the whole world.

The same goes for the number of snacks. To lose weight or maintain a stable weight, it doesn't matter how often you shuttle to and from the kitchen. You can snack at least dozens of times. IN wildlife Our ancestors did just that - they walked along the savannah and refreshed themselves with fractional portions along the way. It is clear that in those days they were constantly short of food, so the problem excess weight it wasn't that acute.

Why can't everything be eaten at night?

However, there are some special features of eating at night and at late hours. For example, different types food is not digested equally quickly.

Fatty red meat (pork) can take up to 4-6 hours to digest. All this time the stomach does not sleep, but works hard. If we go to bed soon after eating such food, then we will not get to the kingdom of Morpheus soon. Moreover, sleep will be restless and even nightmares. The eaten meat can lie in the stomach until the morning, and we are unlikely to be able to rest well.

If you want to lose weight, I advise you to avoid foods that contain a lot of carbohydrates and fats in the evening - after 18:00. Why is this so? The fact is that the lion's share of your own fats is burned at night. Our muscles and internal organs We constantly need an influx of energy, but we don’t eat at night. And at this time, after using up small glycogen reserves (350-500 g), the body turns to fats.

If we eat a lot of carbohydrate foods before going to bed, the body will not touch its own fat deposits at all. If we consume a large amount of fat, then they will be used up first, and only then our own subcutaneous fat reserves.

What you can and cannot eat at night

Now let's select products for the “green” and “red” list, which it is advisable to print and hang on the refrigerator.

It is forbidden

The red list automatically includes all high-calorie foods (more than 150 kcal/100 g of product), with which you can easily exceed your daily allowance.

After 18:00 it is better to forget about pasta, bread, cereals, fatty varieties meat and fish, as well as hard cheeses and butter. I don’t even mention candy, cakes, pies and sweets. Pamper yourself with such things only before noon.

IN prohibited list Also included are any types of sweet yogurt due to the combination of carbohydrates and fats that is harmful to the figure.

Can

From protein foods for the green list, you should select only those that are absorbed relatively quickly (up to 1.5 hours). You can safely include unsweetened ones here. fermented milk products(kefir, yogurt, low-fat cottage cheese), eggs, white lean meat (rabbit, chicken fillet) and white fish.

At night you can enjoy green vegetables, tomatoes, herbs in any quantity and combination. With an eye on calories, you can include boiled potatoes, carrots and beets. If the body allows, then mushrooms and legumes can be added to the green list.

What can you eat for dinner in the evening?

• A bowl (200-250 ml) of vegetable soup for chicken broth(45 kcal/100 g), possible with chicken breast(55 kcal/100 g).
• 200 g stewed zucchini (70 kcal/100 g) with herbs.
• 100 g of beans (102 kcal/100 g) with herbs, you can add a little (up to 50 g) canned tuna (96 kcal/100 g).
• 1-2 boiled potatoes (80 kcal/100 g) with herbs and/or a salad of non-starchy vegetables.
• Mushrooms stewed with potatoes (117 kcal/100 g).
• 1-2 chicken eggs soft-boiled (155 kcal/100 g) or poached (140 kcal/100 g), 1 egg = 35-75 g (average 50 g)
• A glass (200 ml) of kefir (50 kcal/100 g), yogurt (53 kcal/100 g) or unsweetened yogurt (70 kcal/100 g)
• 100 g of cod, hake, pollock, pike perch, trout, salmon, boiled, baked with vegetables or grilled (80-150 kcal/100 g depending on the type of fish and the method of its preparation).
• 100-150 g chicken (113 kcal/100 g) or turkey (84 kcal/100 g) breast, boiled or grilled.
• 100 g rabbit meat (155 kcal/100 g), steamed or stewed with vegetables.

Note. Fish, seafood, poultry and rabbit are good to eat in the evening and at night with herbs and a salad of non-starchy vegetables - lettuce, cucumbers, tomatoes, broccoli, cabbage. Calories of greens and vegetables, however, do not need to be taken into account.

We hope you have known for a long time that the rule “do not eat after 18.00” does not work. You should give up food, at least fatty and high-calorie foods, 1.5-2 hours before bedtime - and this will be quite enough. But is it worth being hungry if you want to eat something right before bed?

Nutritionists agree that this is not at all necessary. Another thing is what is the best choice for a late dinner the right products, that is, those that will improve and not move the needle on the scale. This material contains ten options for a late-night snack without harming your figure.

Dark chocolate

Chocolate is often considered a forbidden food, but not all types of chocolate are equal in this regard. There are significant nutritional differences between a nutty candy bar and a dark chocolate bar. Dark chocolate, in particular, contains minimal sugar and many beneficial antioxidants that reduce blood pressure, fight inflammation and improve mood.

Pistachios

Pistachios - excellent evening snack, especially if you can find a salt-free option. The fact is that they contain fiber (necessary for optimal digestive process), as well as biotin, vitamin B6, thiamine, folic acid, unsaturated fats and plant sterols, which makes them extremely nutritious and at the same time provides the body with a lot of pleasant bonuses.

Soup

It’s unlikely that you expected to find soup on this list, but still. The fact is that any warm liquid has a calming effect on us, but if you are sure that you need something more filling than a cup of tea, or vegetable soup It will come in very handy. Important note: Avoid vegetables such as lentils or beans in the soup. They are quite difficult to digest, and this will make your sleep restless, which is definitely not the end goal.

pumpkin seeds

A good nighttime meal is one that will curb hunger while also helping you relax and prepare for sleep. One serving of pumpkin seeds contains almost 50% of the recommended daily norm magnesium, and magnesium is known to be important for restful and deep sleep.

Warm milk + honey

Warm milk has long been used as a sleep aid, making it good choice for an evening snack if you have trouble falling asleep. It's interesting to note that despite research supporting the effectiveness of this method, it may all be a consequence of our psychological perception. However, the amino acids found in milk lead to the production of the hormone serotonin, which will help you and “ bad thoughts", preventing you from falling asleep. Adding a spoonful of honey, of course, will increase the amount of sugar in the drink, but at the same time it will affect the level of serotonin, which will also be useful for falling asleep smoothly.

Blueberry

Blueberries are rich in antioxidants (moreover, frozen berries are not inferior to fresh ones), and, in addition, contain nutrients which, according to numerous studies, can improve brain function and general indicators health. If you're not on a strict diet and can afford the extra calories, add two tablespoons of cream to the berries for an incredibly delicious dessert.

Rice

New research from PLoS One shows that a diet whose main component is rice is associated with up to a 46% reduction in insomnia, compared with bread (no change) and noodles (sleep worse). Products with high glycemic index(GI), which includes rice, can accelerate the production of tryptophan and melatonin - hormones that are extremely important for quality sleep.

Almond

Nuts are considered not the best snack for those trying to lose weight, mainly due to their fat content. However, a 2012 study published in the American Journal of Clinical Nutrition found that people who consumed almonds for 18 months lost the same amount of weight as people who gave up almonds as part of their diet (all else being equal).

Let's add to this the fact that almonds stabilize the level of triglycerides - two main risk factors cardiovascular diseases. And, of course, let’s not forget about the magnesium content in almonds, which is considered a real “sleep pill.”

Roll with cheese

Sounds incredible, doesn't it? And, nevertheless, if for some reason you haven’t eaten during the day and are now extremely hungry, make yourself a roll with cheese (and, if desired, chicken breast). We will not talk about calories here, but only about practical usefulness. Thus, cheese is rich in casein, a complex protein that, according to the British Journal of Nutrition, will not only provide you with a feeling of fullness, but also speed up your metabolism.

Ginger tea

Let us remember that our body sometimes works in such a way that thirst is disguised as hunger. However, drinking several glasses of water - especially if you don't feel like it - is not at all necessary. How about ginger tea? Besides obvious advantages for immunity, ginger will relieve you of the nervous system-stimulating caffeine contained in tea. This means it will help you fall asleep faster.

Even if your willpower is off the charts, and your figure is becoming more and more ideal, there is no absolute protection against nighttime gluttony. Old habits or simple boredom can pull you to the refrigerator and ruin all your results.

But is it possible to combine late-night snacking with weight loss? It turns out that it is possible. Night raids on the refrigerator may not harm your figure.

Another study conducted two years later, in 2013, found the same thing - when subjects ate their largest meal the day before 3 p.m., they lost weight faster than those who ate their largest meal after that time.

Researchers still can't give a definitive answer as to why late dinners cause weight gain, but many argue that it's due to a slower metabolism. As your body prepares for sleep, digestion slows, and eating a large meal right before bed can cause discomfort and prevent you from getting a good night's sleep.

However, many nutrition experts agree that eating small, healthy snacks can help keep you on track. daily calories, and lose weight, despite night snacks.

Nutritionist Andrea Wilcox has a message for late-night eaters:

If you eat during the day healthy food, don't overeat or starve yourself, healthy snacks before bed won't do any harm.

You may also just need a late-night snack if you've been exercising in the afternoon.

However, there is one problem: By consuming food at night, we often exceed the amount of calories calculated for the day, and we eat the wrong foods, even if they seem quite healthy.

It's an art to eat right at night so as not to gain weight.

What can you eat at night?

Your nightly diet may include:

• Nuts and fruits
• Whole grain crackers
• Low-fat muesli topped with low-fat yogurt
• Oatmeal with almond milk (can be replaced with soy milk)
• Whole grain bread with thin slices of chicken

It seems counterintuitive, but nutritionists do not advise avoiding food with high content carbohydrates.

Carbohydrates increase tryptophan levels, essential amino acid, which is converted to serotonin.

This chemical substance creates a feeling of relaxation and well-being that will help you sleep better.

If you have diabetes, it's worth developing your nightly menu with a nutritionist so you know what foods will help keep your blood sugar levels stable.

What not to eat at night

Forget about the junk food that everyone eats at night and you will be healthy, deep sleep. Every time you grab a stick of sausage or plunge a spoon into a salad generously seasoned with mayonnaise, remember that you will have trouble sleeping, and sleep matters. great importance for weight loss and daytime appetite.

Too much protein and fatty foods

A high concentration of protein is found in meat, especially red meat. It requires a lot of energy to digest, which can disrupt sleep. Yes, there should be protein in your nighttime snack, but not too much. The same goes for fatty foods(it should be excluded from the nightly diet altogether).

No sweets

Avoid foods with a low glycemic index, even if just a little. They raise blood sugar levels and, as a result, energy levels, which then quickly drop. This also has a bad effect on sleep.

Give up alcohol

Not only is alcohol generally bad for your sleep, but it can also lead to obesity. Just remember that when you have had a glass or two, your inhibitions, if not fly away, then certainly weaken. “Oh, to hell with it! I want a fried ham!”

Large portions

Try to have your dinner at least three hours before bed so that you don't want to snack and interfere with these healthy and sleep soundly. If you eat heavily an hour before bedtime, your body digests food while lying down, which slows down digestion and prevents you from getting a good night's sleep.

Give up caffeine

The quality of your sleep is directly related to weight loss, so don't drink coffee or soda after 3pm and make sure you don't have it in your dinner either. And this applies not only to coffee, but also to chocolate, sad as it may be.

How to protect yourself from night trips to the kitchen?

If you're serious about quitting late-night snacking, these tips will help you keep yourself out of the fridge, or at least away from excess weight.

First of all, look at what you eat during the day, when and how much. To monitor, you can even keep a food diary or use special applications for this. As a result, you will know how much protein, fat, carbohydrates and sodium your body consumes during the day, and what you can eat late at night so as not to spoil your figure.

Trainer healthy eating Milham Tara recommends eating a big breakfast, a big lunch, and a small snack before dinner. The journal will also help you understand that you have received all the nutrients, the lack of which may well drag you to the kitchen at 10 pm or at night.

Drink more water

Make sure your body gets enough water throughout the day. Drink 2 liters of water a day, or more if it's hot outside or you're exercising. Dehydration can create the illusion of hunger, which will disappear with a couple of glasses of water.

Hot soothing drinks

Nutritionist Lucy Gabel recommends calming yourself with a cup of hot food during night hunger. herbal tea. You can also drink it at night hot water with lemon, honey, cayenne pepper, cinnamon and ginger (add ingredients to taste).

“Warm water helps you relax, feel calm and satisfied, and honey helps you cope with hunger,” explains Lucy.

Lock the kitchen

This is the last method for those who cannot eat a little, and if they have already reached the refrigerator, they sweep away everything, literally washing down the chocolates with borscht.

Create an unbreakable rule: do not enter the kitchen at all after ten in the evening, for example, or after eight.

Do whatever you want - read, watch TV, go for a walk, or take a hot bath. You can just go to bed, but, of course, not immediately after dinner.

If you're tired, willpower may be lacking. better condition, so you can rest a little, for example, take a nap.

Maybe it's a disease?

For some people, mainly women, nightly forays into the kitchen develop into bad habit V eating disorder. Lack of appetite in the morning, heavy meals in the afternoon and waking up at night with a wild, irresistible desire to eat something.

If you have discovered such a dietary lycanthrope in yourself, most likely the reasons lie in psychological problems and disorder eating behavior. You can consult a doctor, or just think about what went wrong in your life.