What time should you have dinner if you are back at 9 pm from work or training? And what foods are allowed at this time? BeautyHack found out from the famous nutritionist Natalia Zubareva.
Natalia Zubareva (@doctor_zubareva)
Dietitian, Member of the National Society of Dietitians
"Give your supper to the enemy" is one of the most widespread myths. Many diets are based on the last meal you eat at 6pm. If we are talking about proper nutrition, then everything depends on the biological rhythms of a person. If you are an early riser - get up at six in the morning and go to bed at nine in the evening - for you, dinner should really be at six in the evening.
Modern man gets up early, but goes to bed late - at one or two in the morning. Remember: the last meal should be three hours before bedtime. If you return from workout or work, for example, at 9 pm - be sure to eat, but you need to go to bed no earlier than midnight so that the food has time to digest.
A long fasting period is bad for the pancreas and blood sugar (it will be unstable).
The stress hormone (cortisol) is produced during prolonged hunger. When his concentration gets high, he starts working against you.
Late dinner should be light - you need protein that is highly digestible.
Dinner until 18:00
Many people like to eat cottage cheese and yoghurts for dinner, drink milk and kefir. There are many studies that have shown that weight gain is possible from this. Milk has a very high insulinemic response, so choose it only for an early dinner.
Dinner until 19:00
Meat and poultry
The pancreas produces enzymes for digesting food in different quantities - the later, the less of them. Foods like rabbit, veal and beef, turkey and chicken should be eaten before she finishes her work: choose them for an early dinner.
Late dinner (after 20:00)
Protein or whey protein isolate
If you are an athlete exercising several times a week, then instead of dinner you can drink protein or whey protein isolate - it will digest quickly and will not allow you to lose muscle mass.
Omelet or 2 hard-boiled eggs
Make an omelet with vegetables. But do not throw away the yolks - this is a big misconception that they are contraindicated for losing weight. In two eggs - the daily intake of cholesterol, even for those on a diet.
A highly digestible form of protein (unlike meat). Steam it and make a salad with vegetables for a full and light dinner.
Warm salad with squid
Don't be afraid of vegetable fats - you can eat them in the evening. Season with unrefined olive oil and add avocado. Non-starchy vegetables are allowed - cucumbers, tomatoes, bell peppers, green beans, greens. Sprinkle the salad with lemon juice.
Text: Karina Andreeva