The widespread belief is that nighttime food intake is associated with weight gain. Because of this, many people choose to limit their consumption in the late afternoon. This practice is at least questionable and can be improved with the help of dishes to eat at night without gaining weight.
Although there are differences, experts caution that your basal metabolic rate is almost as high at night as during the day. Your body demands a lot of energy, so you should only know how to choose food at night. We reflect on it and leave you with seven dishes you can use.
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Tips for eating healthy at night
If we want to eat at night without gaining weight, we must prepare a light dinner and establish a time to eat. Researchers recommend eating dinner at least two to three hours before sleeping.
We do not have to deprive ourselves of food but learn to be moderate during dinner to favor a night’s rest. In addition, it is essential to prioritize the most nutritious foods. After all, and as the specialists point out, the nightly consumption of minor nutrients or mixed meals does not hurt weight or health.
As for the number of calories, these must be distributed throughout the day to cover the needs of each person. For reasons of energy expenditure and digestion, it is preferable to concentrate the strongest intakes in the morning and central hours.
Eating 4 to 5 meals can help many people regulate their appetite and get nutrients.
Of course, if we want to lose or avoid gaining weight, dinner is just one more component to consider. The rest of the diet and life habits must be adequate. In this sense, exercise, stress, and rest are also important.
Pay attention to portion sizes
Portion size is one of the keys to eating at night without gaining weight. Some recommended tricks are:
- Place the amount we plan to eat on a plate instead of from the container or serving dish. In this way, excesses can be avoided.
- Keep the most tempting foods, such as candy, chips, and cookies, in an out-of-sight place or not have them at home since they are products of occasional consumption.
- Eat fruit or healthy snacks between meals. If we arrive at dinner hungry, we could eat more than we had planned or things of lower quality.
- Reduce foods with high levels of carbohydrates during the night, such as rice, pasta, potatoes, grains, and bread. They could provide many calories that the body will not need at that time.
On the other hand, food distribution is just as important as the size of the portions. Ideally, dinner should be made of plenty of vegetables (like a main course), with a serving of lean protein.
In addition, legumes and whole grains can be incorporated according to energy needs and in different amounts. Fats must be present through olive oil, nuts, or oily fish.
However, remember that these tips for eating at night without gaining weight are for the general population. Despite this, obtaining a personalized, comprehensive plan to maintain a positive consequences and health is best.
What foods should be eaten at night without gaining weight?
Studies in this regard associate the high intake of carbohydrates in the evening diet with weight gain. Therefore, you should only regulate their participation and bet on the contrary for those low in carbohydrates. We leave you with seven ideas to eat at night without gaining weight.
1. Boiled eggs
The egg is a food that provides protein and contains all the essential amino acids. It helps satisfy the appetite and is still a light dinner when prepared and cooked (at night, it is necessary to avoid the fried ones).
If boiled eggs don’t appeal to you much, you can opt for a French omelet or scrambled eggs. You can accompany them with a tomato salad or any other preference. Avoid over-seasoning to prevent overnight reflux episodes.
2. Cheese with nuts
A small serving of cheese contains about 100 calories, so the key is to take a small piece and not go overboard.
You can accompany your piece of cheese with nuts, which provide melatonin. This hormone has been linked to fat metabolism and glycemic control. However, the data obtained is through supplementation and not through food.
The best way to enjoy them is to add them to a salad containing plenty of vegetables or oven-roasted vegetables.
3. Turkey with pumpkin puree
Turkey meat is an excellent source of tryptophan, a healthy low-fat protein, and highly digestible. For the garnish, choose a pumpkin puree. This vegetable is nutritious and low in calories.