2023-09-14 22:39:00
It is important to choose the foods you are going to eat at night wisely and, above all, take care of the portions (Getty)
The World Health Organization (WHO) warned on several occasions about the growing number of people who are overweight or obese. However, just losing weight does not guarantee good health: it is necessary to implement habit changes that promote an improvement in the general state of the body.
In that sense, choosing the best way to eat according to each person’s needs and level of activities is one of the keys to looking and feeling good.
After all, as they say, “we are what we eat” and there are no foods that should be eradicated from the diet. Quite the contrary: it is about finding balance and finding foods that provide satiety in few calories, but at the same time do not lack the essential nutrients for good health on a daily basis.
“Changing habits is, then, a change in life, which includes working on eating better, choosing movement as part of life, getting enough sleep, managing emotions and stress, not looking for a weight on the scale, but rather seeking to live in a comfortable and healthy body, which allows one to have an active life and feel good,” the doctor specializing in Nutrition and Diabetes Marianela Aguirre Ackermann (MN 151867) explained to Infobae.
What matters when controlling weight is the total energy intake versus daily energy expenditure (Getty)
According to her, in addition to what we eat, “we are what we do repeatedly.”
Thus, some foods, despite having a high number of calories, offer a great satiating effect, which means that they can be eaten in smaller quantities and, therefore, fewer calories are consumed. Other foods, meanwhile, are ideal for losing weight, since they help speed up the metabolism, and there are others that are not recommended, since they only provide what specialists call empty calories.
Empty calories are those that provide energy but few nutrients. So beyond the belief that calorie consumption should be counted, what is really important is the quality of what is consumed, so that it contributes to the proper functioning of the body.
Thus, it will be key to identify foods that serve to maintain a healthy diet, that allow you to lose weight without reducing nutrients for the body.
Keeping weight under control must include a change in habits that does not leave aside exercise (Getty)
In this sense, it is important to choose the foods to eat at night wisely and mainly in small portions. And the recommended thing to eat at night without gaining weight is to have dinner at least two or three hours before going to sleep.
As explained in Infobae by the nutritionist and professor at the Graduate School of the Peruvian University of Applied Sciences (UPC), Katherine Cántaro, “it is not an option to stop eating at night, since this practice has no influence on the loss of weight”. “What matters is the total energy intake versus the daily energy expenditure,” said the specialist. The problem is the quality of the food consumed at night, which is generally fast, high-calorie food, mainly fried foods or ultra-processed products.” In her view, “dinner should be lighter than lunch.”
In this sense, specialists recommend that an ideal meal should include vegetables and proteins. And punctually for dinner, they advised:
Fish is a source of protein that is easy to digest, and is also rich in vitamins and healthy fats (Getty)
1- Boiled eggs
The egg is a complete food, rich in protein and helps satisfy appetite. It is important to prefer boiled or soft-boiled cooking and avoid frying at that time.
2- Corn
This food is a recommended dish to eat at night, especially because it is light, can be easily digested and is easy to combine with other foods.
It is important, according to experts, that it is not canned because it loses its natural properties, and also has excess sodium. It can be accompanied with mushrooms or salad without dressings.
3- Chicken with pumpkin puree
Chicken meat is rich in healthy proteins, and it is digested much faster than other meats, so it is recommended to consume it at this time.
When choosing corn, specialists recommend that it be natural and not canned (photo: El Universo)
4- Cheese with walnuts
An 80-gram serving of cheese contains around 100 calories, so it is essential not to go over that amount. This food is rich in tryptophan, protein and casein. Casein helps speed up metabolism, a key factor when looking to lose weight.
This portion of cheese can be accompanied with walnuts, which are rich in melatonin, a hormone that helps burn calories.
5- Hummus with vegetables
Hummus is a recipe made from chickpeas, a food rich in vitamin B6, a vitamin involved in the production of melatonin. To accompany the dish you can add fresh vegetables without any type of dressing.
6- Fish
Another easy-to-digest source of protein is fish, which is also a rich source of vitamins and is rich in healthy fats, so opting for this option at night is very healthy and nutritious.
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