When you are looking to lose weight, sleep is as important as diet and exercise. So getting enough sleep is the first step.
Don’t downplay sleep
Your body also burns calories while you sleep . Insufficient or poor quality sleep slows down the metabolism, and thus the body can store unused energy in the form of fat .
Studies indicate that sleeping less than 5 to 6 hours per night 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, levels of hunger hormones rise , ghrelin and leptin as well as stress hormone, cortisol, so it can increase appetite.
What time to have dinner?
There is no specific time for dinner that is suitable for everyone. Nutritionist Sydney Greene points out in Eat This, Not That that “the goal is to finish dinner at at least 2-3 hours before bed. ”
When you train to gain muscle the rules change
When on a strength training program and trying to build muscle, a light snack rich in protein approximately one hour before bedtime.
Eat a meal Rich in protein, with a little carbohydrates and nutrients, when exercise destroys your muscles, you will build your 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 such as Refined flour bread or white rice.
“If we eat carbohydrates, blood sugar rises… If we don’t use that energy, since we go straight to bed, we will store those calories in the form of fat ”, publishes The Halthy.
Also try to avoid drinks and foods with caffeine that can make you lose sleep. alcohol 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, not potatoes) .
A quarter plate with whole grains (such as whole wheat, cut oats, brown rice or quinoa)
A quarter of a plate healthy proteins , among them are: beans , fish, chicken, turkey, nuts and seeds.
5 healthy foods for dinner
1 . Yogurt
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 develop muscle mass.
Research reveals that eating protein can increase the amount of calories you burn by increasing your metabolic rate and reducing your appetite.
Yogurt also helps you sleep better, contains Tryptophan , an amino acid that is used to produce serotonin and melatonin that promote sleep.
Choose plain and unsweetened yogurt, either strained (Greek) or un-strained, although strained has fewer calories. You can enjoy a 3/4 cup serving of yogurt accompanied with berries such as strawberries.
2. Oats
The oats are rich in fiber, give you satiety and promote your sleep . Helps lower blood glucose and contains phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation.
Oats also contain tryptophan , Opt for natural oats without added sweeteners . Add cinnamon and some walnuts.
3. Eggs
Eggs have several advantages. They cook quickly, are very nutritious, a good source of protein , they are satiating and only provide 78 calories.
For a better sleep, the eggs contain melatonin , L-ornithine and vitamin D.
4. Hummus
Hummus is made with chickpeas, which are rich in fiber, protein, folic acid, iron, phosphorus and healthy fats. They help you to keep your stable blood sugar levels and to feel satisfied.
Chickpeas also promote better sleep because they are rich in tryptophan , so that your body can produce serotonin.
5. Shake with skim milk
A milk-based shake provides you with protein for muscle repair and tryptophan, as published Healtline . One 8-ounce shake (240 ml) with low-fat milk and pineapple contains on average some 160 calories .
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