There are many people who want to stay in shape but aren’t willing to sacrifice dinner. If this is your case, take note of the following meals you can eat at night that both scientists and dietitians have agreed on.
These meals will not only allow you to not gain weight, but also avoid digestive and sleeping problems.
The key is to choose foods wisely and eat small portions.
However, remember that another important thing to have in mind in order to not gain weight is to not stress about it.
Many people avoid dinner because of the common misconception that eating at night will lead you to gaining weight. To avoid this from happening, make sure to prepare light dinners and establish a set time to sit and eat.
It has been proven that those who have a set time to prepare and eat their meals during the day, enjoy a healthier weight.
Therefore, it’s important to always have dinner and include proteins and vitamins found in foods such as vegetables and fruits. Also, remember that ideally, it’s best to eat at least two hours before going to sleep.
For many people, long hours without eating will lead to eating more. It can also increase your vulnerability of developing type 2 diabetes due to your blood sugar and insulin interactions.
Careful With the Size of Your Portions
As we said before, the size of your portions is one of the ways to avoid gaining weight, besides considering the type of food you’re going to eat.
If you arrive to dinner starving to death, you can end up eating more than you had planned for.
- Serve the amount of food you plan to eat on a plate or container instead of eating directly from where it was originally made in order to avoid eating excessively.
This way, you can control what you eat at all times.
- It is also recommended to keep those more tempting foods, such as sweets, fries and cookies, out of sight.
Read More: 7 Things You Should Avoid Right After Eating
What Foods Should I Eat?
Eggs are rich in proteins and contain essential amino acids. They will help you feel full quickly.
The healthiest option it to eat them boiled. If you prefer an omelet or scrambled eggs, the key is to prepare them without oil or with just a minimum amount.
2. Nuts and Cheese
A small portion of cheese contains 100 calories, so only eat a little piece and don’t overdo it.
- Cheese is rich in tryptophan, protein and casein. Some studies indicate that casein can accelerate metabolism.
If you want to complement your cheese with nuts and grapes, which are rich in melatonin, that would be wonderful. After all, melatonin is perfect for helping you sleep once you decide going to bed.
3. Turkey and Pumpkin Puree
A very complete and almost non-caloric meal is delicious pumpkin puree and turkey.
Turkey meat is a great source of tryptophan and healthy proteins, and its digestion is much easier than that of chicken.
For on the go, choose something quick and delicious such like pumpkin puree. It’s a healthy and satisfying dinner will help you avoid gaining weight.
4. Hummus and Vegetables
As we already know, the base for hummus is chickpeas. It’s food choice that’s rich in vitamin B6 which is fundamental for the synthesis of melatonin.
The best complement for this food choice are vegetables. You can choose your favorite ones and add to it a little bit of cucumber or carrots.
5. Corn on the Cob
Corn on the cob is a great nighttime meal. (Please take note that we are talking about cooked corn, not canned).
This food choice eliminates excess cholesterol from the body and stops the accumulation of fat.
For the meal to be healthy and not add weight to our body, it’s fundamental to avoid seasoning with salt or butter.
6. White Fish
White Fish is one of the best options when looking for a healthy and nutritious dinner that won’t make you gain weight.
In this case, we recommend choosing white fish because oily fish have higher fatty content. Therefore, oily fish is best to eat during lunch time.