How many hours before bedtime are you not recommended to eat? And is an early dinner enough to get rid of the extra pounds?
What and when is the best time to eat dinner to lose weight? Fortunately, there is no fixed rule: there are no foods to lose weight (as well as an optimal time), the important thing is to ensure that dinner completes the need for nutrients of the day, even on a diet. It’s a principle valid for everyone, those who are sedentary, train regularly in the gym and do amateur sports.
With this article, you can find out the best time to eat dinner to lose weight.
What to Eat for Dinner to Lose Weight?
Dinner has always been the most rewarding moment of eating habits, and the meal one often devotes more time to. A hearty and good dinner is a pleasant moment to spend with family or friends and, if you do it now and then, you shouldn’t blame yourself.
Our way of life has made dinner the main meal of the day, the moment when the family gathers and the opportunity to eat a well-cooked first and second course, drink wine, then overdo the calories. Also, we should know the best time to eat dinner to lose weight and our calories intake per day.
Modern food science recommends distributing the calories (Kcal) of the day in 5 meals, consuming 25% at breakfast, 5% at mid-morning, 35% at lunch, 5% at mid-afternoon, 30% at dinner. These proportions may vary according to the occasion of the day, but you must consume no more than 25/30% of the whole day’s calories at dinner.
How to have Dinner to Lose Weight?
- Eat less dinner and sleep well
The exact amount of food you eat depends on the physical condition and personal needs of each person. Don’t be full at dinner, let alone too long. The best time to eat dinner to lose weight is around 6 pm. and try not to go past 8 pm. It is best not to eat anything after eight o’clock except drink water. And don’t go to bed within four hours of dinner so that you can fully digest the food you eat at night.
- Choose foods that are higher in fiber and carbohydrates.
There should be more than two vegetables for dinner, such as cold spinach, increasing vitamins and providing fiber. The pasta can be reduced accordingly, and eat some coarse grains accordingly. You can eat some fish in small quantities.
During weight loss, the best dinner is fish, beans, mushrooms, and other high-protein foods, along with hot and steamed vegetables to supplement the essential trace elements of the human body.
- Try not to eat fruits, desserts, fried foods, or drink alcohol at night.
Many people have a habit of drinking at dinner. This habit is not good for your health. Too much alcohol hampers metabolism at night, and the stomach cannot rest due to the stimulation of the alcohol, resulting in poor sleep.
- Eating at the right time
The best time to eat dinner to lose weight is before 8:00 p.m. Since you usually fall asleep 3 to 4 hours after dinner, you need a certain amount of time to be completely digested and broken down so that it does not turn into fat so easily in the body.
The latest study shows that chronic fatigue is often accompanied by nutritional imbalance and a history of chronic illness. Middle-aged people are overworked and no longer have any nutrition due to long-term work.
Such people tend to have a sedentary lifestyle, fatigue cannot be relieved in time, so overwork becomes sick, and many premature deaths result. As long as you are observing the diet, you can also supplement the diet of the body.
Common Misconceptions about Losing Weight at Dinner
- Misconception 1: Eating before bed makes you fat.
Eating fatty and starchy foods before bed can make you fat easily. However, dietary fiber does not contain fat and represents a strong feeling of satiety. Knowing when is the best time to eat dinner to lose weight and proper use of the properties of various foods can effectively prevent weight gain. But from a health point of view, eating before bed is harmful to the body.
- Misconception 2: Eating after 6 pm is the enemy of weight loss.
It takes about 4-6 hours for our stomach to fully absorb and empty food. If we don’t eat in time, we tend to suffer from gastric glass for a long time. Thus we should always know when is the best time to eat dinner to lose weight effectively.
Just distribute the nutritional structure of the food during the day and evening light and vitamins. It is mainly based on high fiber foods that can protect the stomach without making it greasy.
- Misconception 3: Eating starch and meat at night is most likely to cause fat
Nutritionists believe that as long as basic carbohydrate and protein intake are normal in a day, it is the best way to maintain a body.
- Misconception 4: Eat only vegetables and fruits and reject staple foods and meat dishes.
Fruits are rich in vitamins and carbohydrates, but the nutrients are relatively simple; in particular, they lack the necessary unsaturated fatty acids and proteins. When long-term protein intake is inadequate, it results in low protein edema.
A recent study also found changes in the reward center in the brain in those who eat a lot, especially in the morning, the researchers conclude. That reward response would then become stronger, making you less likely to overeat and lose weight more easily.
Conclusion
So the conclusion could be: Eat more calories in the morning and fewer in the evening. Don’t expect miracles, but maybe it will help a little. But to lose weight, you should make efforts not only through diet but also on the ground.
