More recently, the rule of “forget about dinner,” was a prerequisite lose weight and maintain good form. Now, nutritionists and psychologists insist on its dangers … what is the reason?
In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.
Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.
Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.
Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament, biological clocks, and possibly the lunar calendar.
One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.
Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.
The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”
A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.
“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.
Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.
WHAT TO EAT IN THE EVENING?
After 20:00 you can eat.
LIGHT AND HEALTHY FOOD
From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.
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