How to eat dinner is not easy to gain weight

Nowadays, many people are accustomed to “a sloppy breakfast, have lunch and have lots of dinner”, and dinner is often eaten very late. In fact, this practice is very unfavorable for health; in addition, the practice of not eating weight for dinner has also been rejected by experts. So, what exactly does dinner have to do in order to benefit the health of the body? Eat a little bit full, what to eat, how to eat? Let's take a look at Fan Zhihong's words on Weibo.

For office workers, dinner is a headache. Breakfast has been in a hurry, lunch is out of it, dinner has been exhausted, the body is extremely unsatisfied, would like to have a big meal to comfort themselves. However, when thinking of a rich dinner, women who are afraid of gaining weight are wary of lending their waist size. At the same time, housewives are also full of worry. Is it appropriate for a husband who has already had high cholesterol and fatty liver to eat such a dinner?

Suffice it out. It's too late. At night, there isn't any exercise. I worry about the impact on my health. If I don't eat hungry, I'm afraid of malnutrition, physical decline, and I can't sleep at night. How can we resolve the dilemma of dinner?

Here to help everyone give advice and create the body to buy the best way to eat.

The first thing to talk about is when the dinner is right. The ideal situation is to rest at least 3 hours from bedtime. At this time, food in the stomach has not been left behind and will not affect the quality of sleep at night. There is time for a little activity after the meal to go to bed to reduce the risk of getting fat. In other words, if you take a break at 10pm, then dinner should be at 6-7.

The second thing to discuss is that it is appropriate to eat a few meals at dinner. If you count your throat as a 10-point full meal, then a normal dinner should have a full 7 points. The so-called 7-point full, that is to say, the stomach has not felt bulging, no sense of burden, appetite has weakened, habitually want to eat a few more, but if the food was taken away at the time, do not feel regret, and night No hungry before going to bed. If you need to lose weight, you can eat it with 5 points. In other words, the feeling of hunger basically disappears, but there is also obvious appetite, and you want to eat some more. It may be a bit hungry before going to bed.

The third factor that must be considered is whether there is any activity at night. If it is a moderate exercise, such as doing a radio exercise, taking a walk or something, it can be done in 20 minutes after a meal. For activities such as running and yoga, it is best to take one and a half hours after a meal, ideally two hours later. Because the stomach is no longer heavy, it will not affect digestion, and it will be easier to exercise. If you have some exercise at night, you don’t have to starve yourself of dinner. As long as you eat lighter, you can prevent weight gain.

Then, to make it clear, how can people easily stop when they eat 5-7 points and feel more satisfied? Then work hard on ingredients and cooking methods.

The ingredients for dinner are not greasy for most of the time. Plump steaks and braised pork are not really suitable for dinner. If you really like it, you can only enjoy it occasionally, or just add a bite to your taste. If you change to stewed chicken, steamed fish, soy sauce, boiled shrimp, and the like, the fat content will be much less, but because the protein content is very high, it should not be excessive during dinner, meat, fish, seafood, etc., preferably no more than 1 two .

In contrast, it is not easy to eat breakfast and lunch ingredients, it is worth adding to the dinner menu. In the morning, people rarely eat vegetables. At noon, because they are eating out or in a hurry, it is often difficult to eat enough vegetables. If dinner is completely omitted, the amount of vegetables eaten in one day will be pitifully low and it will not be able to meet the health goals of 500 grams of vegetables a day. For another example, it is difficult to eat coarse grains beans and potatoes outside. It is a little time to cook at night and you can supplement yourself with ingredients that are very helpful in preventing various diseases. Use them instead of white rice steamed buns to eat less and increase satiety, but also change the taste and bring a new diet fun.

If you really want to eat a diet meal at night, you don’t need to be completely hungry. Consider the combination of fruit + yogurt, whole grain bean porridge + vegetables, beans + nuts + vegetables, and potatoes + soy products + vegetables.

Recommended diet dinner recipes

One, oat dates jujube milk + black sesame cashew spinach + steamed bread

Oat jujube meat milk: 15 grams of soybeans, oats, red dates, 10 grams, soymilk production.

Black sesame cashew spinach: 200 grams of spinach cooked and cut into sections, roasted cashew nuts, cooked black sesame seeds each 1 tablespoon.

Steamed Ding: Fresh lotus root 150 steamed, a small amount of embellishment.

Nutrition reminder

1. There are starch in the bowl and there are more fibers. Cooked food does not hurt the stomach, but it is not easy to gain weight and use it as a substitute for staple foods.焯Spinach has a good taste and is rich in antioxidants. It can also be used to fill volumes. After adding the nuts, the taste is better and the vitamin E is increased. Soymilk drink at the time, you can drink for half an hour before going to bed to prevent hunger. Do not look very large, full stomach, energy is very very low, especially suitable for weight loss dinner.

2. If there is a salty taste in commercially available cashews, there may be little or no salt in spinach. Adding some oil to the spinach can improve the taste and help nutrient absorption.

Second, milk egg tart + yogurt (100 grams, full fat, original) + mixed fruits (300 grams, according to their own preferences)

Milk tart: 100 grams of skim milk, 1 egg. Add salt, sesame oil, green onion, and mix steamed.

Nutrition reminder

1. The tart is simple in operation, rich in taste and texture, and the supply of various vitamins and calcium is adequate. Eating a slightly salty, low-energy milk custard can bring a sense of dinner. When there is absolutely no saltiness, many people feel that the appetite is not satisfied.

2. You can take the yoghurt out of the refrigerator and warm it up; Eat a bowl of hot egg tarts first, then eat yogurt and fruit after a while, the stomach will be more comfortable.

Third, salad with seaweed + sauce beef + big salad + oat rice porridge

Mixed seaweed: dry seaweed (or seaweed, kelp, etc.) 1 teaspoon bubble hair wash, fruit vinegar or balsamic vinegar, a few drops of sesame oil.

Sauce beef: Beef sauce or beef sauce, 30 grams, cut thin slices, a small amount of garlic vinegar sauce, sprinkle a small amount of green onion.

Large salad: lettuce, chicken feathers, purple cabbage, sweet pepper 50 grams each shred, white rice vinegar, sugar, salt or soy sauce, walnut oil, the amount.

Oat rice porridge: oats, 50 grams of rice, add water 8 times porridge.

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