What can you eat at night when losing weight: what foods can you eat to avoid gaining weight?

Everyone knows what “evening zhor” is. And those who come home after nine in the evening, even more so. We often hear that you can’t eat after six, that your last meal should be two hours before bedtime, and other advice. Of course, in some cases they work, but you shouldn’t starve yourself just because it’s already 18:01.

You need to eat at night if your body requires it. Otherwise, you can get stressed, which causes cellulite and hair loss. You should refuse food two, three or five hours before bedtime on the advice of a doctor, and not because of a desire to lose weight. But if you agree that you cannot tolerate hunger at night, then for a snack, most likely, you choose yogurt, cottage cheese or fruit. This is where the mistake lies.

What will happen to your body if you eat at night every day?

Is it possible to eat after 6 pm

Even necessary. You should not allow yourself to go to bed very hungry. So, you risk putting your body into saving mode - everything you eat during the day will accumulate until the time you decide to do without dinner again. And this is not to mention the deterioration of well-being.

It is better to say goodbye to excess weight correctly. If you plan to go to bed at midnight, then the last snack is scheduled for 9 pm, because the main thing is to maintain a 3-hour break. You just have to determine what you can and better eat at night when losing weight so as not to get the opposite effect.

At this time it is better not to use:

baked goods, pasta;
sweet;
red meat;
smoked meats, sausage;
White rice;
chocolate and nuts;
sweet fruits;
pickles;
yogurt with additives;
fast food.

Nutritionist's comment:

The last point should generally be excluded by a person who is planning to lose weight. After 6 pm you should give up fast carbohydrates, as well as high-calorie foods. The menu for what you can eat at night when losing weight should include only low-calorie foods. It is important to know in advance how much it is permissible to introduce restrictions in the diet in order to prevent disruption of the functioning of some internal organs. Therefore, you need to lose weight under the supervision of a specialist.

Changing eating habits

Breakfast is everything

Breakfast is perhaps the most important step in the fight against eating after 6 pm.
A healthy breakfast sets the tone for the rest of the day, and shifting your calorie intake to the morning can help you feel fuller later in the afternoon. If the bulk of your daily calories are consumed during breakfast and lunch, there will be fewer reasons to overeat during and after dinner. In the morning, it is better to eat proteins, whole grains and fruits. Ideally, you should aim for around 350 calories. However, if a person trains a lot or has a physically demanding and active job, you should consider increasing this number to 500-550 calories. By the way, the quality of food during the day directly determines whether you can lose weight after 6 pm if you refuse to eat during this period. Find out the causes of excess weight and ways to quickly lose weight

Eggs are the most beloved breakfast food around the world, and for good reason. They are an excellent source of protein, which helps balance blood sugar levels throughout the day. However, they need to be cooked in a healthy way using olive oil and adding a minimum amount of salt and other additives. Other healthy breakfast proteins are found in granola, nuts, cheese and low-fat milk. Even if tomorrow it is received not at home, but on the way to work or school, it’s okay. The main thing is that when the stomach woke up, it received such important and necessary calories. If this does not happen, then famine will not be long in coming. On the way, you can eat multigrain bars and bran bread, banana, apples, yogurt, drink a smoothie, or at least eat a handful of nuts and dried fruits, which will give you energy for the near future.

Avoiding junk food

If you have your favorite unhealthy snacks on hand, it will be very difficult to get rid of the bad habit. Even if there is no feeling of hunger, you will want to feel the taste. To get rid of temptation, you need to remove the cause of empty calories from your home. If you start thinking about why you can’t eat after 6 o’clock, then the quality of the food you eat immediately comes first. It is unlikely that you will have the strength to prepare a healthy dinner in the evening. You need to understand what exactly is consumed during evening snacks. Often, especially if food is emotional, preference is given to sweet or salty. If you really feel physically hungry, you can stock up on healthy food. Of course, you can’t do without goodies, since sometimes you need to encourage yourself, but it’s better to buy them for work in small quantities than to take them home.

Low glycemic index foods

The glycemic index is a ranking of carbohydrates that shows how much a certain food raises blood glucose levels in the body. Low glycemic index foods leave you feeling fuller longer, making you less likely to eat late at night. A sudden increase in blood sugar, often as a result of processed foods and the presence of refined sugar, leads to the release of insulin, which in turn lowers blood sugar to normal levels. This zigzag rise and fall means that famine will come much faster than expected. If you eat foods with a high glycemic index throughout the day, you will definitely want to eat after 6 pm. Related: Appetite Control Essentially, a low glycemic index diet means getting most of your daily carbohydrates from whole wheat grains, vegetables and fruits, healthy proteins, to name a few, what you can eat after 6. Foods with added sugar or from white wheat are not recommended (with a glycemic index of 55 or lower on the GI scale). They also include beans, bran, grains, carrots, celery, lentils, whole wheat pasta, brown rice, low-fat yogurt and milk, and a variety of fruits and vegetables. Foods with a high glycemic index score 70 or higher. They include sugary cereals, white bread and rice, potatoes, chips and other snacks, and most sweets.

Proper distribution of calories throughout the day

Calorie deprivation during the day leads to overeating at night. Additionally, drinking calories in the form of juices, sugary drinks, sports drinks, coffee and tea lead to problems with blood sugar levels. Therefore, it is better to drink only water after lunch. If you feel hungry between meals, don't just ignore it. If it comes gradually, it is probably physical hunger and the body needs more fuel. You can try eating a handful of nuts or a small plate of fruits or vegetables. Filling your stomach with healthy snacks during the day curbs the urge to binge eat at night. Daily meals should be balanced and regular, consisting of plenty of fruits and vegetables, whole wheat and grains, fish and poultry, and heart-healthy fats such as olive oil, etc. As for other oils, you need to ensure that they are of high quality.

Preparing a healthy evening meal

If overeating at night is a habit, then it is unlikely that you can give it up overnight. You can help ease the transition by switching from unhealthy late-night snacks to healthier options. For example, cut fruits and vegetables and store them in containers in the refrigerator. This way, they will be easy to grab when you feel like eating in the afternoon. As for junk food, regular potato chips, for example, can be replaced with healthier options. Snacks are made from apple, noria leaves, tea, sweet potato and yeast-free dough, etc. They can sometimes be used as variety and encouragement. Or you can choose a completely different way, like not eating after 6 pm - buying only those products that require mandatory cooking and heat treatment. Firstly, fatigue can sometimes be much stronger than hunger, and a person will not want to stand at the stove. Secondly, while the food is being prepared, a person can mentally tune in and pull himself together and refuse to eat food at such a time.

What foods and fruits can you eat in the evening when losing weight?

For a late meal, you should choose food that will improve the quality of sleep and will not push the scales to the edge of increase. It is worth knowing in advance that thirst is often disguised as a feeling of hunger. Therefore, before going to the refrigerator, it is useful to drink water.

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When you decide to have a snack, remember the rule - the portion should be small and the calorie content should not be high. In addition, preference should be given to quickly digestible foods.

What to pay attention to:

Fermented milk. Here you need to choose the right one - not too fatty or low-fat. Within reason - natural yogurt or kefir. After such a snack, the stomach will not be overloaded and unnecessary energy will not be produced, which has nowhere to spend. What to do if you want to eat at night - drink a glass of kefir, this will be the optimal amount.
Milk. This drink is recommended to be taken warm. It calms the nervous system and causes drowsiness, as it contains beneficial tryptophan. Sleep will be peaceful, because the body will not have to digest anything.
Eggs. If you don't have allergies, this dish will be an excellent source of protein. It’s ideal if you hard-boil 2 pieces or make an omelet with tomatoes. A high-quality and not heavy snack.
Lean poultry meat. What can you eat for dinner in the evening while losing weight: up to 150 grams of chicken breast or fillet; such meat is considered low-calorie, so it can be consumed even 2-3 hours before going to bed. Ideal with steamed vegetables.
White fish. There is little fat in this product, but a lot of protein and benefits. If the snack is late, it is better to choose low-fat species - hake, cod or pike.
Berries. It is important to choose carefully because not all berries are available after midnight. A glass of blueberries or strawberries contains a minimum of calories, and the benefits will be enormous. This glass contains fiber, pectin, vitamins and minerals.
Vegetable stew. They are perfectly absorbed and work as a natural sorbent, while the most useful ones are steamed. It is recommended to add less salt, so the benefits will be higher.

What can you eat in the evening with proper nutrition?

If you really want to, but your dinner has already been eaten a long time ago, is it possible to snack on something very healthy and healthy without gaining weight? The task is, of course, difficult, but feasible. Keep the best evening snacks on the pp:

protein omelet. If you really want to have a snack in the evening, then it is better to prepare a diet omelette from only proteins. This can be done in a non-stick frying pan so as not to use vegetable oil, or even steamed.
1 boiled egg. If you don’t have the strength or desire to cook an omelet, a boiled egg will always help out.
low-fat kefir or natural yogurt. A cup of this dietary fermented milk product will not harm you.
Roasted vegetables can also be a great evening snack if you eat right. Bake carrots, zucchini, broccoli and other favorite vegetables in the oven, sprinkle with minimal vegetable oil. You can do without it.
protein cocktail. It’s also a great option to satisfy your hunger in the evening when you don’t want to break your diet. You can prepare this cocktail with natural yogurt or skim milk.
shrimps. You can have a small portion of shrimp. 100 grams of this product contains only 100 calories, but as much as 24 grams of protein!
30 grams of any low-fat hard cheese. The main thing is not to overdo it with quantity.
a small piece of boiled turkey or chicken fillet. If you really want to eat, then it is better to take a piece of dietary meat instead of fruit.

As you can see, you can eat in the evening even if you are on a healthy diet! The main thing is to know which foods can be included in your evening diet, and which are better to exclude. Stick to proper nutrition, watch your diet and lose weight easily!

What fruits can you eat at night and what not?

The best way to avoid overeating before bed is to take a closer look at the gifts of nature. And when you don’t want vegetables, a delicious pineapple is an excellent substitute for a sandwich. It remains to figure out what is harmless to enjoy and what it is better to abstain from.

Not recommended:

Watermelon. The minimum amount of calories is 27 kcal per 100 grams of weight. But this berry has a diuretic effect, so instead of sleeping you will have to run to the toilet.
Banana. 90 kcal per 100 grams. It will relieve fatigue, invigorate and lift your spirits. Too filling a fruit for a snack.

Is it possible to eat bananas and pomegranates when losing weight in the evening: only if you are planning a party, not bed. And pomegranate will make your face feel swollen in the morning, as it contains a lot of water.

A small list of what to eat at night when losing weight, if you really want to:

Orange. 40 kcal per 100 grams. It perfectly helps cope with hunger, improves immunity, and together with grapefruit it will help burn fat. But people with gastritis should be wary of it because it can irritate the stomach.
Apples. The perfect way to not feel hungry. 47 kcal per 100 grams, pectin and vitamins help improve skin condition, the fruit itself is quickly digested. The main thing is to choose varieties that are not too sweet or sour, otherwise you will quickly want to eat.
Mango. 65 kcal per 100 grams. Tangible benefits for vision, is one of the fruits that can be eaten in the evening when losing weight.
A pineapple. 52 kcal per 100 grams. It is able to cleanse the body of toxins and waste, saturates, and normalizes cholesterol levels. But it is not recommended for people with gastrointestinal problems. Before replacing your evening snack with slices of juicy pineapple, you need to check the state of your digestive system.

Nutritionist's comment:

Is it possible to eat grapefruit, orange and tangerines at night when losing weight - yes. Citrus fruits do an excellent job of fat-burning, strengthening the walls of blood vessels and the immune system. But they are only suitable for people with a strong stomach. Otherwise, trying to get by with fruit before bed can result in cutting pain and gastritis. In most cases, the mucous membrane is damaged and requires long-term treatment, during which weight loss will have to be forgotten. To avoid this, it is better to be under the supervision of a specialist.

As for other fruits, it is better not to overeat. For example, you can eat kiwi in the evening when losing weight, if there are no problems with the digestive system. People with ulcers and gastritis are not recommended to abuse this fruit. It cannot be stored in the refrigerator or processed thermally, otherwise it will lose all its beneficial properties.

When it comes to persimmons, the opinions of experts are ambiguous. On the one hand, a large number of amino acids help reduce insomnia and irritability. Tryptophan helps reduce depression, and light protein and glucose saturate a person with the necessary boost of energy for the morning. Is it possible to eat persimmon in the evening while losing weight - yes, but most of the fruit is water, so in the morning it is quite possible to wake up with a swollen face.

Berries are a great substitute for any snack. They are rich in antioxidants and vitamins, and do not contain harmful cholesterol or fat. The only negative is that you need to start eating them little by little, as they can cause irritation of the mucous membrane. Therefore, it is better to eat one small handful without discomfort than to eat two and get irritated.

In addition, the berries should not be thermally processed, otherwise the entire beneficial effect will be lost.

Foods that cause insomnia

Insomnia is a problem that every person faces. It can be caused by health problems. But a common reason for this is our diet. Some products that cause sleep disturbances are known to everyone, for example, coffee, tea. But most often we cannot even think about what causes such nervous excitement in our body. The main enemies of sleep are foods that contain a lot of spices, salt or garlic. Therefore, it is better to avoid eating too hot or spicy foods, such as Chinese food, before going to bed.

The main enemies of sleep are foods that contain a lot of spices, salt or garlic.

Fatty foods can also cause restless sleep, so avoid eating red meat and fatty fish, cakes, foods rich in oil, pastries or nuts. At night, the gastrointestinal tract does not work actively enough to digest them, and there is a feeling of heaviness that interferes with sleep. Yellow cheeses have a high fat content. In addition, they contain thiamine, an invigorating component found in coffee. The same substance is found in tomatoes and tomato sauces. Smoking or drinking alcohol can cause insomnia.

What can you eat for dinner in the evening while losing weight: list

What to do if you want to eat at night - prepare a healthy, light snack from something that will harm your weight and health:

Boiled chicken breast or fillet with vegetables, or, as an option, make a soufflé from the meat.
A couple of soft-boiled eggs – 155 kcal/100 grams. They provide light protein and are quickly absorbed by the body.
A small amount of lean fish - hake, pike perch, pollock, cod, trout or salmon. If you bake it, the calorie content will be small - from 80 to 150 kcal for every 100 grams.
A small amount of rabbit meat - 100 grams will be enough. Calorie content at 155 kcal.
A handful of pumpkin seeds. 50 grams contains half the daily dose of magnesium, which helps prepare you for sleep and relax.
Buckwheat with kefir or vegetables is another option for a hearty and healthy dish.
Low-fat cottage cheese with added fruit.

This is not a complete list of what you can eat for dinner when losing weight or at night without harm, so as not to gain weight. But to add something to it, you need to consult a specialist.

Is it possible to have sunflower seeds in the evening?

Here's another burning question! Most likely, many of you have thought about whether it is possible to eat a few seeds in the evening at lunchtime, and even before watching TV. Seeds are a healthy product that is very often included in healthy nutrition menus. Nutritionists advise eating seeds, as they contain more healthy fats. Often the seeds are added to breakfast cereals or various healthy vegetable salads.

Now let's talk about fats. The average person who is not on a diet needs about 0.8 - 1 gram of fat per 1 kg of body weight per day. To lose weight, this figure is reduced, but not to critical levels. Even if you adhere to a diet, it is better not to lower fats below the 40 grams per day mark. Now let's look at the amount of fat in seeds. There are 51 grams of fat per 100 grams of sunflower seeds. That is, if you eat 100 grams of seeds per day, you will get your full daily fat intake! But the seeds will not be the only fat you eat during the day, so you will not only increase the fat requirement, but even exceed it.

Now let's talk about the calorie content of seeds.

Just 100 grams of seeds can replace a full meal!

This product contains about 570-600 calories per 100 grams, so this is clearly not the best snack if you are watching KBJU. What's better, eating buckwheat with chicken and a side of salad or a handful of seeds?

From this it follows that the seeds can be eaten in the evening, but in very small quantities. You won’t be able to take a pack of seeds and calmly eat them without damaging your figure and diet.

You will have to significantly limit the use of this product not only in the evening, but even during the day.

List of foods you should avoid

It is important to remember that not every dish can be used as dinner. Some drinks are generally not recommended to be drunk after 18:00:

energetic drinks;
anything that contains caffeine;
alcohol - the exception is light wine.

In addition, you should avoid ingredients with a low glycemic index. They will take a long time to digest and cause restless sleep.

In addition to fatty or sweet foods, it is necessary to exclude:

any legumes, cabbage and zucchini - they create excessive gas formation;
pasta;
sausages;
any pickles;
yoghurts with fillings;
mayonnaise.

Nutritionist's comment:

You should not indulge in heavy foods or those that take a long time to digest. It is not recommended to take an extra portion or eat heavily before bed. All the energy that does not have time to be spent will be deposited on the sides and stomach. But you can’t undereat either - you need to create a balance of both consumed and spent. A specialist will help you develop the right system that will not harm your health.

Also note that spices can provoke hunger after just a couple of hours.

Top 5 foods you can and should eat before bed

Of course, if you wish, you can write a whole list of foods that you can and even should eat in the evening. However, among them there are 5 most useful and safe ones:

Lean poultry meat. Lean meat includes white meat, that is, chicken and turkey fillet. This meat can be prepared in a variety of ways - stewing, baking, boiling. You only need to exclude fried meat, since vegetable oil is always used for its preparation, and these are unnecessary calories for us. Moreover, white meat is considered very healthy; the substances included in its composition have a beneficial effect on the human nervous system, calming it and promoting sound sleep.
Sea fish. Such products differ from almost all others in that they are easily and quickly absorbed by our body. Well, it’s not worth talking about the fact that sea fish is a storehouse of useful microelements and vitamins - even children probably know about this. This fish can be steamed, baked and boiled.

Dishes should be low-fat

Buckwheat porridge. Buckwheat contains many beneficial substances that our body needs for normal functioning. Of course, you can eat buckwheat porridge at night in moderation and without oil, fat, etc.
Green vegetables. Here you can note cucumbers, different types of salads, cabbage, etc. Such vegetables will become your faithful helpers in the fight against hunger, especially at night. In the evening, you can allow yourself to eat even 2 or 3 cucumbers, while excess fat will not be deposited anywhere.
Lentils. This product should be in every home, because it contains very little fat and a lot of different vitamins and microelements. You can make delicious dietary soups and porridges from lentils for dinner.

How to combine products correctly

To get results, you need to build the right scheme. Traditionally, the diet consists of three groups of components:

Protein. In order for them to be digested well, it is necessary to create an acidic environment. Among the popular and healthy representatives: meat, nuts, legumes, eggplants, fish.
Fats. Animal and vegetable - butter or vegetable oil, cream, sour cream and similar ingredients.
Carbohydrates. To be quickly converted into energy, an alkaline environment is required. The most prominent representatives: honey, pumpkin, zucchini, potatoes, jam, fruits, berries, sugar, rye and oats.

Nutritionist's comment:

What is healthy and should you eat to lose weight at night? Something that won’t harm you and something that doesn’t contain many calories. It is necessary to create a diet in advance, consult with a specialist and keep a food journal in which everything eaten will be recorded. A professional nutritionist at Elena Morozova’s clinic will select the necessary diet for you, taking into account the condition of your body and your intended goals. But the main thing is that it will help you form healthy eating habits so that the desire to eat before bed no longer comes to you.

Adviсe

In the first days, you can pay attention to the quality of food, which is consumed after 6. Cookies, candies, snacks can be exchanged for fruits and vegetables, and other healthy snacks. Naturally, in small quantities. Because not everyone will be able to immediately get rid of a habit that has been formed for a long time.
Tracking calories may help some. If it is difficult to determine exactly how much calorie intake is related to late-night snacking, calorie counting will allow you to determine the cause and adjust your eating schedule.
During the day you need to actively interact with the world around you and people. A healthy social life can help you feel happier and reduce stress, reducing your likelihood of eating at night.

Metabolism slows down at night. This is because carbohydrates that enter the body are usually metabolized as glucose. Glucose, in turn, is either burned or converted into glycogen. At night, glycogen maintains normal blood sugar levels, but if there is already enough glycogen, all the food that is eaten will be stored as fat. This is the reason why you can't eat after 6.

In order to cope with all this, during the day you need to consume from 1200 to 1700 calories, depending on the intensity of the exercise and other factors. Physical condition, weight, presence of diseases, gender, etc. even play a role. To summarize, eating after 6 pm will not automatically lead to weight gain, but it can be a contributing factor. However, the quality of food itself can negatively impact your overall health. While there is some evidence that disrupting your evening eating schedule may cause some metabolic disturbances, it all depends on what you eat and how much you eat. Therefore, as research shows, there is no need to feel guilty, as this can only cause more stress and, accordingly, overeating. You need to listen to your body. For example, there are people who work shifts at enterprises and other organizations, and their life schedule is radically different from the standard one. It is important to pay attention to the quality of food, rather than focusing on quantity. And then you can change other eating habits.

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Test check yourself:

fact or fiction?

Eating more fruit can improve bone density.

Correct! Wrong!

Consuming foods with plenty of bioavailable calcium improves bone density. Fruits generally do not contain much calcium.

Excess protein accumulates in the muscles, causing them to increase.

Correct! Wrong!

Once the need for protein and energy has been met, excess amino acids are converted to acetyl-CoA, from which they are converted into fatty acids and stored in adipocytes. Therefore, excess protein will not be converted into muscle.

Healthy dinner options

To achieve results and see how the arrow on the scale smoothly moves towards decreasing numbers, you should eat right. To do this, choose healthy and light meals for your evening meal:

Vegetable soup with chicken. You can add greens if you wish. Hot broth has a positive effect on the stomach and calms the nervous system.
Omelet with tomatoes and spinach. Light protein combined with vitamins.
Salmon with broccoli. Easily replaced with vegetable salad. The meat is quickly digestible, the vegetable is rich in fiber.
Breast with stewed vegetables. The bird can be steamed or in the oven; the side dish is stewed under the lid with a minimum of salt and seasonings.
Beef cutlet with salad. Usually supplemented with fresh carrots and cherry tomatoes.

The most controversial component during an evening snack is the curd mass or the whole product. Is it possible to eat cottage cheese at night or in the evening when losing weight - yes, but with caution. It actively stimulates muscle gain and helps restore muscles. It has everything that stimulates weight loss:

low calorie content;
calcium;
protein.

But uncontrolled consumption can lead to deterioration of kidney function and increase the risk of cardiovascular problems. Therefore, it must be used with caution.

Does an evening snack interfere with weight loss?

A well-organized evening snack does not affect your figure in any way. The basic rule that is followed when losing weight is to consume no more than 1 type of product in small quantities before going to bed.

Only those people who are overweight or obese due to overeating can completely avoid snacking after 6 p.m. However, it is strictly forbidden to refuse to eat for those whose excess weight gain is caused by pathologies of the endocrine system. Acceptable foods before bed in this case are water, unsweetened tea with lemon.

For people who do not have degree 3-4 obesity, a second dinner will not hurt, especially if you feel very hungry after the main meal

How to overcome the urge to eat before bed

You can't fight the feeling of hunger. It is better to eat something healthy, with a high glycemic index and low in calories. A little soup or broth, half a serving of cottage cheese or cheese, stewed vegetables or lean meat are perfect.

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It is recommended to control the amount you eat and not to overeat before going to bed. It is optimal to have dinner 3-4 hours before bedtime and have a glass of kefir snack an hour before bedtime. This regime will help you lose weight, you won’t have to suffer from the desire to get into the refrigerator and overeat in the morning.

It is important to take a rational approach to the issue of nutrition. Otherwise, you can disrupt your metabolism, the return of which to normal will take a long time and will negatively affect your health. There are no magic foods that you specifically need to eat to lose weight overnight. First of all, you should pay attention to your diet. Advice from clinic specialist Elena Morozova will help you not only balance your menu, but also lose weight. Then the result will last for many years.

Why do you feel especially hungry in the evening?

Many readers have noticed that you can easily limit yourself to food all day long. But when evening comes, the urge to go to the refrigerator is simply uncontrollable. Why is this happening?

Experts identify several reasons for increased hunger in the evening:

Lack of food throughout the day. If you don't eat enough all day, hunger will definitely make itself felt in the evening.
Lack of certain substances. This happens to those who like to go on mono-diets. Excluding any foods from the diet leads to a deficiency of important nutritional components in the body. The body begins to loudly demand its own.
Stress. The root of the problem is incorrect early education of the child. As soon as the baby starts screaming, they rush to put a pacifier in his mouth. Young parents do not try or cannot find out the cause of the scream. Perhaps the baby got scared or wet his diaper? Or maybe he has a headache? There is only one cure: put a pacifier in your mouth. This creates a strong (and vicious) connection in the brain: to overcome any discomfort, regardless of its nature, you need to chew something.
Boredom. A busy work day gives way to a calm evening. It's not clear what to do with yourself. Read? Watch TV? Yes, but that's not enough. Pleasure is usually complemented by something tasty.

Knowing the causes of the problem will make it easier to deal with it. Boring? Urgently come up with an evening hobby. Stress at work? Instead of a chocolate bar, drink mint tea with a spoonful of honey. No time to eat during the day? Make yourself an iron rule: “war is war, lunch is on schedule.” Everything is in your hands, remember this!

By the way, we have a detailed article about the reasons for overeating.

What is healthy for dinner?

In fact, the list of foods allowed for consumption in the evening is very multifaceted and rich:

lean meats - chicken, turkey, beef, rabbit. Ideally - boiled, without oil and spices;
seafood, without added oil (in its own juice);
low-fat varieties of fish - tuna, flounder, blue whiting, pink salmon, etc.;
fresh vegetables - spinach, tomatoes, bell peppers, cucumbers, cabbage, celery;
boiled, stewed, steamed and baked vegetables;
hard-boiled eggs, omelet with herbs;
dairy products with minimal, and ideally zero, fat content: light cottage cheese, kefir, natural yogurt, curdled milk, light cheese (tofu, feta cheese, ricotta). A glass of warmed milk is allowed;
unsweetened berries and fruits - oranges, kiwi, pineapples, blueberries and others;

What can you eat at night without harm?

In order for the food eaten at night to bring exceptional benefits to the body, you need to know which of them can be used to satisfy hunger before bed.

Products:

walnuts no more than 50 g;
pear, apple (if there are no problems with the digestive system);
vegetables – white cabbage, broccoli, tomatoes, beets, carrots;
low-fat yogurt or kefir (room temperature);
steamed omelette;
herbal infusion with honey;
pure water;
berries.

Consequences of eating at night

Food eaten at night does not leave its mark on the body.

Regular snacking before bed may cause the following problems and diseases:

premature aging;
atherosclerosis;
diabetes;
obesity;
osteochondrosis;
diseases of the cardiovascular system;
nervous disorders - apathy, depression, irritability;
gallstones;
digestive system dysfunction;
sleep disorders.

Cottage cheese before bed

Cottage cheese is a product obtained by heating curdled milk and removing the whey from it. It is very useful for humans, as it contains calcium, phosphorus, iron, magnesium.

There are 3 types of product:

fatty – 18%;
medium fat – 9%;
low fat – from 6% and below.

The last option is allowed to eat at night 50 minutes before bedtime. The calorie content in 100 grams of the product is 110 Kcal, it is rich in protein, casein and contains no carbohydrates at all. The nightly portion should not exceed more than 150 grams.

Eating cottage cheese at night will help saturate the body with useful elements, remove the feeling of hunger and at the same time will not be deposited as fat on the hips, waist and sides.

To improve the taste of the dish, it is allowed to add fresh berries or any permitted fruit.