Slimming meals: what to eat in the evening to lose weight?

 When it comes to food, we hear everything and its opposite about the evening meal. While some say that dinner should be very light, others say that its composition has little influence on weight loss. But then, what should you eat in the evening to lose weight? In this article, discover all our tips and two examples of slimming meals for the evening.

What should you eat in the evening to lose weight?

The evening meal must answer three main problems: avoid storage so as not to lead to weight gain, be digestible so as not to disturb sleep, provide essential nutrients that promote falling asleep.

 To simultaneously respond to these problems, dinner must therefore remain light but nutritious.
Ideally, a slimming meal for the evening should be composed of :

  • ·        200 to 250 g of vegetables: raw vegetables, cooked vegetables or soup
  • ·        100 to 125 g of lean protein: poultry, fish, eggs, tofu, legumes
  • ·        120 to 150 g of wholegrain cereals: quinoa, wholegrain pasta, wholegrain rice, etc. OR 40 g of wholemeal bread
  • ·        125 g yoghurt or equivalent: 125 g vegetable yoghurt, 100 g curd cheese, 30 g cheese, 2 small Swiss, etc.
  • ·        A source of quality fatty acids: 5 ml of vegetable oil, 15 g of oilseeds, etc.
  • ·        1 fresh seasonal fruit or equivalent: 100 g of compote, homemade smoothie, etc.

What are the foods to avoid in the evening to lose weight?

On the contrary, certain foods should be avoided in the evening so as not to promote weight gain or disturb sleep with difficult digestion. Indeed, while you sleep, the body does not sleep! A whole set of physiological processes and mechanisms take place at night. The consumption of unsuitable food can disturb the body and lead to sleep disorders and excessive storage. It is also known that poor quality sleep also has a direct influence on weight gain.
Here are the foods to avoid at dinner to lose weight:

  • ·        Industrial and processed foods
  • ·        Refined cereals and breads
  • ·        Sugar and sugar products
  • ·        Heavy dishes: fried food, dishes in sauce, etc.
  • ·        Fast-food
  • ·        Red meat and cold cuts
  • ·        Saturated and trans fats
  • ·        Butter, cream, cheese
  • ·        Café
  • ·        Alcohol
  • ·        Sodas and carbonated water

Should we eat less at night? 

Opinions often differ on this matter. However, one thing should be noted: the evening meal is not negligible and should represent at least 30 to 35% of the total daily energy intake. Skipping the evening meal or not eating enough can be detrimental to your health and your figure. Indeed, it can on the one hand disrupt sleep and on the other hand encourage excessive storage during subsequent meals. Therefore, a light, complete and nutritionally sound dinner is still the best option for sustainable weight loss.

Should starchy foods be suppressed in the evening?

In reality, this is a very common misconception. The systematic elimination of starchy foods in the evening is absolutely not imperative. On the contrary, starchy foods stimulate the synthesis of tryptophan in the body and promote falling asleep. For this reason, a correct intake of complete starchy foods could be judicious for a better sleep. Finally, if eaten in moderation, starchy foods taken at dinner have no reason to put on weight. It's all a question of quality and quantity.

2 examples of slimming meals for the evening

Here are two examples of perfect slimming meals for the evening. These basic structures can and should be adapted to your specific tastes and needs.

 Slimming dinner number 1

  • ·        250 ml zucchini soup with coconut milk and curry powder
  • ·        Mushroom Omelette
  • ·        120 g brown rice
  • ·        Cardamom Mango Soup
  • ·        Slimming herbal tea

Slimming dinner number 2

  • ·        Grilled Vegetable Salad with Walnut Oil
  • ·        Fish en papillote with chives and lemon confit
  • ·        120 g quinoa with small vegetables
  • ·        Plain yoghurt with whole red fruits
  • ·        Slimming herbal tea

Slimming herbal tea recipe for the evening

After a complete and balanced dinner, there is nothing better than a slimming herbal tea to promote digestion, organ drainage and fat burning. Here is a recipe for a slimming herbal tea that contains all the elements necessary to lose weight naturally.

For 1 person

  • ·        1/2 tablespoon fennel seeds
  • ·        1 cm ginger root
  • ·        The juice of half a lemon
  • ·        A pinch of cinnamon
  • ·        250 ml of water

Preparation of slimming herbal tea for the evening

·        To make this slimming herbal tea, place all the ingredients in a saucepan. Pour the water over it and bring it to a boil. Let the herbal tea infuse for 7 to 10 minutes for an optimal effect.
·        Then filter the herbal tea through a strainer and pour it into a cup. You can add a teaspoon of quality honey to enhance the taste of this herbal tea and make it more delicious.

This herbal tea should be drunk after the last meal of the day and at least 1 hour before going to sleep. Ginger and cinnamon help digestion and fat burning. Lemon, on the other hand, helps to drain the digestive organs. Finally, fennel has an ideal diuretic effect to prevent water retention and promote elimination.

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