Top 10 dishes that you can eat at night without harming your figure

Dinner for weight loss

The evening meal should be approximately 20% of your total daily diet, and the portion should be determined according to the “fist” rule: this means that the total amount of food eaten in the evening while losing weight should not exceed the size of your own palm (excluding fingers).
What foods can be eaten at night? Natural dairy products such as sour cream, yogurt, and cottage cheese are rich in casein and amino acids. For some people, doctors strongly recommend eating one of the above components in the evening (and not only when losing weight) in order to lower the level of insulin in the blood. Cottage cheese for dinner is suitable for weight loss, but it should have no more than 8% fat content. Try to eat a portion 2 hours before bedtime, otherwise the stomach will not have time to digest the curd mass due to the metabolism slowing down in the evening.

Fresh cabbage, cauliflower or broccoli are allowed products on the evening menu for those who are struggling with those hated extra pounds. The product can be stewed with a minimum amount of oil, baked with eggs or made into a fresh salad. White cabbage before bed helps to remove all toxins from the body, which is especially important when losing weight, but it is not recommended to eat it in the evening, even in small quantities, for people suffering from various kinds of digestive problems and those who experience flatulence.

As for sauerkraut, if you like to eat it, plan your menu so that it is included in the daytime meals, and not in the evening. The product is prepared with the addition of a large amount of salt, which for many people can lead to swelling. Even though sauerkraut helps the body compensate for the lack of microelements and vitamins, it is better for you to eat it at least 2-3 hours before bedtime, and the portion in the evening should be at least several times smaller than what you would eat during the day.

Some who are struggling to lose weight need to eat something more substantial than fruit, for example, in the evening. In this case, buckwheat porridge will help out, which, if desired, can be replaced with rice or supplemented with cucumber. Buckwheat before bed when losing weight will help you saturate your body with slow carbohydrates, which means that the glucose formed as a result of its processing will not remain in the form of excess fat folds on your waist.

Protein is an important part of a healthy diet, so if you want a hearty dinner in the evening, you can indulge in a few eggs. Boiled eggs for dinner when losing weight are best suited, but it is better to transfer a portion of fried eggs to the next morning. For a change, make yourself an omelette baked in a silicone mold in the evening - this way it can be prepared without fat, which will not harm your health and figure if you are on a weight loss diet.

A root vegetable containing a large amount of plant fiber is carrots. This source of vitamin A not only effectively improves all body functions, but also helps with figure correction, preventing the accumulation of fat in tissues. As to whether you should eat carrots at night when losing weight, there is an ambiguous answer: both yes and no.

The question of whether it is possible to eat fruits in the evening is relevant for many, because you should not deny yourself a delicious dinner, the main thing here is to know which fruits you can eat and when. So, even nutritionists do not prohibit eating fruit at night when losing weight, but it is important to note that the last “fruit” snack should be at least an hour before bedtime.

Tomatoes, green vegetables and herbs are those foods that are acceptable to eat in the evening even when losing weight, and you can combine them as you like and in any quantities. Taking into account the calorie content, you can also prepare a vinaigrette from boiled beets, carrots and potatoes. If your body normally tolerates fruits related to legumes and cereals, for example, beans and corn, then add some of them to a fresh salad for dinner for weight loss - this will make it much more satisfying.

In an effort to lose weight, you need not just not to eat anything, but to properly plan your menu for the day, and also leave a certain amount of calories for the evening, otherwise you will be tormented by hunger all night, and your thoughts will only be about food. Forget about the fact that when losing weight you can’t eat after six - this only applies to those who go to bed at 9 pm. For many, the last meal should be 4 hours before bedtime.

What can you eat at night when losing weight? All principles of healthy eating say that preference should be given to low-calorie light meals in the evening. It is better to steam cook dietary dishes for dinner for weight loss, and some vegetables can be boiled. In addition to the main meal, in the evening when losing weight, you are also allowed to drink unsweetened green tea and add one slice of bread made from wholemeal flour to the menu.

Vegetables, greens

Raw vegetables are not good for a bedtime snack. They cause a feeling of heaviness and provoke diarrhea. It is correct to eat them baked or steamed. Safe for your figure you can eat:

• carrot,
• beets,
• turnips,
• ginger,
• celery root,
• broccoli;
• daikon,
• pumpkin,
• rutabaga,
• broccoli,
• cauliflower and Chinese cabbage,
• Brussels sprouts,
• kohlrabi,
• bell pepper,
• cucumbers,
• tomatoes,

• spinach,
• dill,
• parsley,
• green onions,
• leaf celery,

• cilantro,
• arugula,
• revelry,
• basil,
• mint.

You can prepare salads from thermally processed vegetables, seasoning them with a small amount of vegetable oil. Fresh herbs are an excellent addition to vegetable salads.

You don’t have to limit yourself in it. The aromatic seasoning is perfectly absorbed in the body and, due to the large amount of fiber, helps eliminate fat. Those who want to avoid gaining excess weight should pay special attention to garlic.

This is one of the few root vegetables that contains an enzyme that can directly destroy fat cells.

Is it possible to eat at night or fast?

Of course, eating too much at night is very harmful, especially for large portions, sweet and fatty foods. From such food, the body receives a lot of calories that it does not have time to expend, hence excess weight accumulates.

Also, due to overeating before bed, there will be no appetite in the morning, and bags will appear under the eyes. In addition, a full stomach will prevent you from falling asleep.

But going to bed feeling very hungry is also not the best option, including when losing weight, for two main reasons:

1. It will be difficult to fall asleep, and sleep is more likely to be poor. Getting up and eating in the middle of the night is even worse than eating in the evening.
2. If the body is hungry and a person tries not to eat after 6 pm, then the brain, in this saving mode, sends signals to store even more fat for a “rainy day” as soon as food enters the stomach.

If you really want to eat before bed, then you can do it, but the key point is which foods and in what quantities. It is better to eat food at least an hour before bedtime, giving preference to light meals made from foods that accelerate metabolism and have a positive effect on it.

If a person works out in the gym in the evenings, then the food eaten after training is burned quickly without being stored in fat reserves. In this case, an evening snack will only benefit you: it will help your muscles recover.

Late night snack options

From the presented products, you can prepare a large number of tasty and healthy dishes that can not only maintain a slim figure, but also benefit the body.

1. Salad of boiled chicken breast with pomegranate and herbs, seasoned with vegetable oil, kefir.

2. Cottage cheese with pieces of fruit or berries, pumpkin and apple juice.

3. Baked beet caviar with herbs and tomatoes, green tea with lemon.

What foods can you eat at night when losing weight?

To lose weight, you should understand: all foods consumed at night must be taken into account and fit into the total calorie intake for the day.

What can you eat in the evening to avoid gaining weight:

• Protein products. This group includes eggs. You can boil 2 of them or steam an omelet, including adding vegetables. Another good choice for a late dinner is a couple of slices of boiled poultry (chicken, turkey), the total portion weight should not exceed 150 g. For an evening snack, lean fish is useful: hake or cod (salmon or mackerel will not work). All these foods contain virtually no carbohydrates, are low in fat, but contain many proteins and minerals necessary for health.
• Dairy products. This is one of the most successful night snacks, since beneficial lactic acid bacteria activate the intestines. A glass of kefir, fermented baked milk or yogurt, 100-150 g of cottage cheese will provide the body with a portion of calcium and easily digestible protein. At the same time, it is worth choosing products with low fat content, without added sugar and flavorings with dyes.
• Low GI. Carbohydrates, especially fast carbohydrates, are the worst option for late-night snacking. Especially with type 2 diabetes. But foods with slow sugars that have a low glycemic index can be consumed in small quantities. These can be sprouted grains, whole durum wheat pasta. Soy also has a low indicator, so dishes made from it, including meat substitutes, are allowed to be eaten in the evening. For desserts, only dark chocolate without sugar is allowed.
• Vegetables. At night you can eat almost any vegetables except potatoes. They should be steamed or cooked in a slow cooker with a minimum amount of salt and no fat. It is better to add spices to make the taste brighter.
• Fruits. You should choose ones that are not very sweet. It is good to eat citrus fruits, they are rich in ascorbic acid (orange, grapefruit), as well as kiwi. But provided there are no problems with the gastrointestinal tract, namely increased stomach acidity, otherwise gastritis can be provoked. Bananas and avocados are allowed, but only half the fruit. You should be careful with apples, as they can further whet your appetite. It's better to eat a pear.
• Berries. They are a source of fiber, necessary for good bowel function, as well as antioxidants that slow down aging. This food is low in calories. The permissible evening serving of berries is about a glass.
• Nuts. This food satisfies hunger well due to its high concentration of proteins and fats. But due to the significant calorie content, the amount of nuts should be controlled. They can be eaten no more than 30g. For an evening snack, use almonds, pistachios, and hazelnuts.

When eating food in the evening, you should eat it very slowly, chewing thoroughly. This will promote better satiety and protect against overeating.

When losing weight, only those foods that contain a lot of calories, fast carbohydrates or fat are strictly prohibited.

The list of what you should not eat in the evening includes:

• red meats, fatty poultry;
• smoked fish and meat products;
• sweet products, baked goods made from premium flour;
• soft wheat noodles, white polished rice;
• any fast food dishes;
• animal fats, mayonnaise;
• all tonic drinks (black and green tea, coffee);
• alcohol.

Also, in order to lose weight quickly, you should avoid salty foods, otherwise they will cause stagnation of fluid in the body, causing swelling in the legs and bags under the eyes in the morning.

Under no circumstances should you consume the following foods at night:

1. Energy drinks, coffee, tea. These products will not allow the body to fall asleep, as they have a stimulating effect on the nervous system. You can drink tea, especially green tea, at least 2 hours before bedtime.
2. Cakes, sweets. It’s generally better to exclude sweets from your diet, unless it’s a couple of pieces of dark chocolate. Cakes and sweets harm your figure, cause insomnia and stimulate your appetite.
3. Fat. Fatty foods harm the body at any time of the day, but when consumed at night, they also contribute to the development of various pathologies. A person's metabolism slows down, and excess calories turn into fat deposits.
4. Spicy. Spicy foods stimulate appetite and promote the production of gastric juice. Therefore, after snacking on something spicy, a person will soon want to eat again. In addition, at night he is guaranteed to suffer from heartburn and bloating.
5. Beans and cereals. During the day, these products are very useful, but their consumption should be limited before bedtime. The fact is that beans contain a lot of fiber, which takes a long time to digest. The result is colic, flatulence and gastrointestinal upset.

If there is nothing but the above in the house, it is better to drink a glass of water. This will be many times more beneficial for the body. In addition, the body often confuses thirst with hunger, demanding something satisfying instead of liquid. If you don't want to drink water, you can drink ginger tea. It will boost immunity, help break down fat and allow you to fall asleep faster.

There are many recipes for healthy drinks with ginger.

Of course, you need to carefully select your diet for any meal. Late dinner is no exception. You can't go to bed with an empty stomach. But if it was not possible to eat before and eating before bed cannot be avoided, it should be as light as possible, both when losing weight and when gaining muscle mass.

Ratio: What's in the plate?

The basis of dinner is a protein product. The perfect complement to it is vegetables. Ratio: 1 part protein and 2 parts side dish.

A carbohydrate side dish (up to 4 tablespoons of ready-made cereal) is acceptable if you are not actively losing weight; in other cases, its periodic consumption will not harm your figure.

Dinner serving size: women - up to 250 g, men - up to 350 g. The portion can be reduced gradually - the body will not experience stress.

Why does your appetite increase in the evening?

It is probably under the influence of hormones that interesting things happen with appetite. How else can we explain that most of us don’t have it in the morning, but in the evening it plays out in earnest.

Anthropologists believe that all this is due to evolution. According to scientists, this came to us from ancient times, when a person had to hunt in the morning in order to kill his prey during the current. He could cut it up only in the evening, and cook it closer to night. And if he doesn’t eat it all right away, it’s unknown when luck in the form of delicious food will smile on him again.

This is how instincts, hormones, biorhythms and eating habits of mankind have been layered on top of each other for centuries. And now we can say that this is why, as the night approaches, we think about food more and more often, looking towards the refrigerator.

What to avoid before bed

There is also a list of foods that you should avoid when losing weight. So, the following types of dishes are excluded from the evening diet:

• sweets,
• fried food;
• semi-finished products;
• conservation;
• carbonated drinks;
• cereals (except buckwheat);
• alcoholic drinks;
• sweet types of fruits;
• fermented milk products with a lot of chemicals, for example, glazed cheese curds.

You won’t be able to eat snacks at night without harming your figure: crackers, chips, sandwiches. It is not recommended to eat sauces in the evening: mayonnaise, ketchup, etc.

The listed products are harmful not only for the evening, but also for the daytime diet, since they are high in calories and contain many chemical additives. In addition, such food negatively affects the mucous membrane of the digestive tract, which can cause diseases of the gastrointestinal tract or lead to exacerbation of chronic diseases of the digestive system. All this not only makes it difficult to lose excess weight, but can also lead to gaining even more fat.