When looking to lose weight, sleeTheis just as important as diet and exercise. So getting enough sleeTheis the first step.
Don’t downplay the dream
Your body also burns calories while you sleep. Insufficient or poor quality sleeTheslows down the metabolism, and thus the body can store unused energy in the form of grease.
Studies they point out that sleeping less than 5 to 6 hours per night is associated with a higher incidence of obesity. Sleeping 7 to 9 hours supports your overall health and helps you have energy.
Also, when you don’t get enough sleep, your levels of hunger hormones, ghrelin and lepton as well as stress hormone, cortisol, so it can increase your appetite.
What time to have dinner?
There is no specific time for dinner that is right for everyone. Nutritionist Sydney Greene points out in Eat This, Not That that “the objective is to finish have dinner at least 2-3 hours before bedtime ”.
When you traigainingin muscle the rules change
When you are on a strength training program and trying to build muscle, a light snack rich in protein approximately an hour before bedtime.
Eating a food rich in protein, with awalnut carbohydrates and nutrients, when exercise destroys muscles, will develoTheyour muscle mass and strength more effectively, according to dietitian Katherine Tallmadge in Live Science.
What to have for dinner?
Avoid large dinners with processed, fatty foods, added sugars, and simple carbohydrates like refined flour bread or white rice.
“If we eat carbohydrates, the blood sugar rises… If we don’t use that energy, since we go straight to bed, we will store those calories as fat”, Publishes The Also,hy.
Also try to avoid caffeinated foods and drinks that can take your sleeTheaway. He alcohol it also prevents you from having a good night’s sleep.
The Harvard Obesity Prevention Source recommends the healthy plate with:
Half of your plate with vegetables (a colorful variety, no potatoes).
A quarter plate with whole grains (such as whole wheat, cut oats, brown rice, or quinoa)
A quarter plate healthy proteins, they are between them: Beans, fish, chicken, turkey, nuts, and seeds.
5 healthy foods for dinner
Yogurt is rich in protein (especially casein) and calcium. It is a food that you can include in your diet to lose weight, at the same time it helps you maintain and develoThemuscle mass.
Research reveal that eating protein can increase the number of calories you burn by increasing your metabolic rate and reducing your appetite.
Yogurt also helps you sleeThebetter, it contains tryptophan, an amino acid that is used to produce serotonin and melatonin that promote sleep.
Choose natural and unsweetened yogurt, either strained (Gruntrainedstrained, although strained is lower in calories. You can enjoy a 3/4 cuTheserving ofaccompanied byied with berries like strawberries.
The oatmeal is rich in fiber, gives you satiety and promotes your sleep. Helps lower blood glucose and contains phenolic compounds and phytoestrogens that act as antioxidants to reduce the harmful effects of inflammationlamation.
Oats also contain tryptophan, Opt for natural oatmeal with no added sweeteners. Add cinnamon and awalnut walnuts.
Eggs have several advantages. They cook fast, very nutritious, a good source of protein, tsatiating, andting and they only provide 78 calories.
For a better sleep, the eggs contain melatonin, L-ornithine and vitamin D.
The hummus is made with chickpeas, which are rich in fiber, protein, folic acid, iron, phosphorus and healthy fats. They helTheyou keeTheyour stable blood sugar levels and to feel satisfied.
Chickpeas also promote better sleeThebecause they are rich in tryptophan, so your body can make serotonin.
5. Shake with skim milk
A milk-based shake provides protein for muscle repair and tryptophan, as published Healtline. An 8-ounce (240 ml) shake with low-fat milk and pineapple contains on average about 160 calories.
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Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.