It is necessary to have dinner, but it is important to do it correctly so as not to overeat and not cause swelling, endocrinologist and nutritionist Oksana Panova told Doctor Peter.
According to her, you cannot completely give up dinner: this will disrupt your metabolism and will not help you lose weight. However, there are a number of foods that are best not included in your evening meal, because they will have a bad effect on your metabolism and well-being.
First of all, you need to exclude simple carbohydrates from the evening menu – potatoes, white rice, pasta. It is better to give preference to complex carbohydrates – brown rice, durum wheat pasta. But there should not be very many of them, no more than 100-150 grams, the specialist emphasized. According to her, an excess of carbohydrates for dinner will negatively affect the condition of the pancreas and stimulate it to produce more of the hormone insulin. Constant “insulin swings” increase the risk of obesity and the likelihood of developing type 2 diabetes.
You also need to give up baked goods and sweets, which contain a large amount of carbohydrates and calories. For example, after eating chocolate for dinner, your blood sugar will fluctuate and the fat-burning hormone will not be produced.
Salty foods and smoked foods will lead to swelling. Such food will increase thirst and also provoke frequent trips to the toilet. In addition, store-bought sauces, mayonnaise, pork, lamb or duck would be poor choices. “At night, your metabolism slows down and takes longer than usual to digest fatty foods. Such a dinner will easily result in heaviness in the stomach, indigestion and difficulty falling asleep, and in the long term will lead to excess weight gain,” Panova explained.
And finally, you shouldn’t indulge in fruit in the evening, because The fructose in them stimulates appetite. You need to completely avoid fruits with a high glycemic index – grapes, melons, bananas, and eat other fruits in small quantities.
The basis of dinner should be made from protein: chicken, turkey, lean beef, eggs, fish or seafood. And as a side dish you can take greens and vegetables, salads. The method of preparation is also important, so it is better to bake, stew or boil rather than fry in large amounts of oil.
Source: Rosbalt
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