Optimal Nighttime Nutrition: 5 Foods for Satiety and Weight Loss

2023-12-18 23:49:43

Although people should eat 5 meals a day, consisting of breakfast, mid-morning, lunch, snack and dinner, as indicated by the daily distribution data of the Spanish Ministry of Health, there are several traditions and myths around the last meal of the day. day, as some people skip it or consume foods that are not ideal for this moment.

In that sense, just as there is a specific time proven by science to have dinner if you want to lose weight, there are some foods that can make your dinner nutritious, give you a feeling of fullness and help you in your goal of losing weight. For that reason, here we tell you some of these that you can include in your nighttime diet:

5 foods that do not make you fat and give you a feeling of satiety

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According to a study published in the National Library of Medicine of the United States Government, carried out by experts from the Institute of Sports, Medicine, Nutrition, Food and Exercise Sciences at Florida State University, the nocturnal consumption of small nutrients or mixed meals does not have a negative impact on people’s weight and health, since they affirm that “in reality, it is necessary to eat before going to bed to survive.” However, management with personalized nighttime feeding protocols can optimize desired results.

Just as there are fruits that can be eaten at night to lose weight, according to a study carried out by experts from the Department of Neurology and the Feinberg School of Medicine at Northwestern University, in Chicago, if more protein is consumed in the previous 4 hours to nighttime sleep, you are expected to achieve a higher BMI, regardless of how many hours you sleep.

In addition, they mention that weight gain is partly related to the nocturnal intake of carbohydrates, so you could consume foods low in carbohydrates at this meal. Below, we tell you what would be 5 foods that provide satiety and that do not have a direct relationship with weight gain:

1. Egg: this is also part of the foods that could help increase the buttocks and legs, since it is key to receiving the necessary nutrients and, in turn, losing weight; Well, consuming it cooked will help provide a longer-lasting feeling of satiety. In addition, its high protein and low calorie content allows optimal appetite control and good nutrition.

2. Fish: eating fish provides energy, proteins, lipids, vitamins, minerals and other important nutrients, so this food, in its various types, contributes to making up a nutritious dinner, which can be accompanied by vegetables; However, it is recommended to avoid fried foods and sauces in these preparations.

3. Cob: This vegetable can be key to achieving a healthy dinner, although canned corn should be avoided. It is recommended to be consumed in a salad.

4. Nuts: If you cannot get satiated easily at this time of night, it is recommended to consume around three or four nuts, since these achieve a satiating effect.

5. Turkey or chicken: these meats are a great source of tryptophan, protein and have a low fat content.

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