What to Eat at Dinner ... and Avoid Weight Gain
largely regulated by what goes into the stomach and more by the time when it is
rendered to the body. No matter whether your goal is weight
management, you need to carefully watch your meals.
About dinner....the earlier you eat, the better. This allows the body time to
digest food properly, while you are awake and active. If you eat and go bed soon
after, it does not have enough time to digest what you have eaten before
resting. Food sits in the body overnight, then passes out without being properly
digested, or it can hang around too long in the body as undigested waste.
A Northwestern University study has
found that eating at irregular times -- the equivalent of the middle of the
night for humans, when the body wants to sleep --
Key Points for Dinner Time Meal
Once you have decided your daily
caloric intake, then dinner should constitute not more than 20 or 25 %
of the total calorie intake for the day. For example, if you are on a 1500
kcal diet plan, then your dinner should be something between 300 to 375
If any case the dinner gets late, make sure that the meal is more alkaline,
as alkaline foods are easier to digest.
Avoid having a meal that contains meat, wheat or dairy products, less
than two hours before going to bed, as these acid-forming foods are more
difficult to digest. This way you are working with your body to give it what
it needs when it needs it.
Try to eat as early in the evening as possible, preferably at least two
hours before you go to bed your evening meal and aim to make it less starchy.
Make sure that only one of your meals each day contains wheat products
such as bread, pasta and couscous.
Increase the intake of dark green vegetables.
Wheat is not the most digestion-friendly food and by now you should be adjusting to eating less of it, replacing it with more fresh fruit and vegetables. Begin to phase wheat out of your evening meals now and experiment with replacements such as wild rice, millet, lentils and barley. These have a cleansing effect on the body because of their high fibre content and are an excellent source of protein, which the body needs to maintain and repair itself. You can also buy wheat-free pasta and bread.
Eat your greens
Vegetables such as broccoli, spinach, kale, courgettes and asparagus all have antioxidant properties, as do red peppers and carrots. Antioxidants are our first line of defence against ageing, heart disease, cancer and the harmful effects of stress. They neutralize free radicals, unstable substances that occur in the body as a by-product of oxidation, which can cause damage, especially to cell membranes.
Size is important
The body needs more energy during the day, when you are active, and less energy
during the night, when you are asleep. Alter the size of your meals accordingly:
make breakfast and lunch your bigger, heartier meals and keep your evening meal
simple and more alkaline-based. Try to include protein, vegetables and
occasionally some carbohydrates.
Enhance the flavour of food by experimenting with fresh herbs and
spices rather than cooking with fat and oil. Remember that the fat in fish is
good for you as it contains selenium, an antioxidant, which can help control
cholesterol levels and may also help protect against cancer.
Healthy dinners suggestions
Grilled or steamed fish- Oily fish high in Omega-3 fatty acids are best:
try trout, salmon, sea bass, tuna and mackerel.
Seasonal vegetables- Eat them raw, steamed or roasted.
Vegetable risotto- Try mushroom, courgette or asparagus, but do not include
cream or cheese
Stir-fries Vegetables- such as mange tout, bean sprouts, carrots, onion and
peppers can be combined with prawns or skinned chicken breast: use a small
amount of oil and cook quickly to ensure the vegetables stay crunchy.
Beans and lentils- Try bean soup or dal.
Frozen yoghurt and sorbet- These are good low-fat dessert options.
Fruit- Try fresh fruit salad, poached pears or baked apples instead of desserts
made with lots of sugar and cream.
Note: Do not starve at
night because that will further slow metabolism and put a stop to the weight
loss process. But definitely do
not over eat. Over eating beyond 4pm leads to adiposity. The 30 minute walk is
also excellent for aiding your digestion.
Dated 07 February 2013