Meeting over dinner with family or friends is no longer something that can be overlooked or neglected. A study conducted on about 27,000 students at Osaka University, which took 3 years, showed that skipping dinner can lead to weight gain or obesity.
The researchers found that those who neglect their dinner sometimes or always, were more likely to age, gain weight, smoke, or sleep for a shorter period. They emphasized that skipping dinner was “strongly linked” to weight gain of 10% or more. Because it makes us hungrier and prompts us to eat more throughout the day. But the same consequences may also occur when we go to dinner without avoiding the 10 mistakes that may affect our attempts to lose weight and endanger our health.
1. Don’t eat dinner when you’re very hungry
Nutritionist Lexi Penny warns of waiting too long between dinner and lunch, saying, “If you spend long periods of the day without eating enough food, you may feel overwhelmed by the pressure to have a satisfying dinner.” Nutritionist Brenda Brasilo says, “The worst mistake at dinner is to approach it when you are very hungry, as you eat it quickly, and then feel indigestion at night, which disrupts sleep and increases weight.”
2. Eat enough healthy foods
Eating healthy foods helps you feel full and prevents you from consuming unhealthy alternatives the rest of the night. According to expert Megan Beard, “eating protein, fiber and some healthy fats at dinner time ensures that you stay full until breakfast the next morning.” It also recommends drinking water during the day and in the evening with dinner, to maintain body moisture, increase metabolism, and make weight loss easier, and drink a glass of water at least 30 minutes after dinner.
3. Avoid low-calorie meals
Author and nutritionist Frances Larman-Roth says, “Eating only salads, or a very small amount of food, or reducing carbohydrates at dinner does not contribute to weight loss; rather it can lead to the opposite. It is better to eat a more balanced meal with protein, carbohydrates and some healthy fats.” “. And salads can do the same, if they contain enough protein and fiber, to keep you full, by adding nuts, some cheese, olives, and vegetables or canned tuna.
4. Do not grab comfort foods
“Many people suffer from hunger, fatigue and fatigue at night,” says Amy Goodson, author of “Sports Nutrition”. “They tend to eat comfort food, which often contains more fat and calories. This contributes to weight gain.” And if you do not mind enjoying these foods as long as they are in small quantities, and paired with vegetables and lean proteins.
5. Don’t make dinner your biggest meal
It is wrong to starve; Because you didn’t eat a big enough lunch during the day, or skipped lunch in the first place. By the time of dinner, you are so hungry that you tend to eat quickly, and consume more food than you should, “according to health and nutritional education specialist Talia Sigal Fiedler, who recommends eating a larger lunch, to help control hunger, and thus not eat much during dinner.
6. Pay attention to quantities
“The worst mistake about dinner that makes you put on weight is not paying attention to portions,” says Lisa R Young, author of (Finally Full, Finally Agile). Large amounts contain more calories than small amounts. This makes it a contributing factor to weight gain, with the exception of fruits and vegetables. And it is important to pay attention not only to what you eat; But to how much you eat, even if the food is healthy.
7. Add fiber and protein
Says Dr. Shannon Henry “Protein and fiber are important components of weight loss, and not including them in your diet can slow down your metabolism. Protein is responsible for stimulating the thermic effect of food, which means that the body burns more energy for processing dietary protein than it does in the case of carbohydrates and fats. This keeps us going.” Full for longer, and thus prevents us from overeating. “
8. No caffeine and sugars
More sugar can negatively affect sleep quality, while caffeine stimulates the central nervous system, and contributes to inhibiting the effectiveness of adenosine, the enzyme that helps in feeling sleepy and regulates sleep and wake cycles.
9. Avoid eating dinner in front of the TV
Eating dinner while watching TV or surfing the web can lead to mindless eating, and make you not care about what you consume, and not feel full; Which leads to overeating.
10. Do not put off dinner
Late-night meals can cause high blood sugar levels and fat accumulation, insulin resistance, weight gain and metabolic disorders. Eating late in food is also a common cause of complaints about acid reflux (feeling acidic). So it is preferable to eat your last meal of the day 3 hours before you go to bed, and it is better to go for a walk before bed.
Finally, regardless of whether you want to lose weight or live a healthier life, a healthy dinner is the perfect way to feel better in your body and get a good night’s sleep.