Maria Belysheva – nutritionist, psychologist, founder and leader “Schools of health and beauty”, creator of the author’s course “Healthy Harmony”, dance and stretching coach, specialist in Taoist practices.
What is the importance of dinner in the diet?
Dinner, like breakfast, is very important in the human diet. This is the main meal, which satisfies the body with small elements and at the same time satisfies psycho-emotionally. A delicious dinner promotes relaxation after a busy day, enjoying a relatively free time of the day. But at the same time, dinner is a very dangerous meal. If breakfast and lunch were of poor quality or skipped, then dinner can affect weight and generally create various problems in the body.
It is important to watch dinner, because it is followed by a phase of rest and sleep, when rehabilitation procedures take place. For quality sleep, you need to have a quality dinner. In addition, the products must be properly selected: fewer calories, but more benefits in food. In this case, the body has time to digest the food and then use the benefits of the micronutrients all night in the recovery procedures.
If you are in the process of losing weight, then dinner is the most responsible and difficult part of the process. First, there is the temptation to play pranks and there is no longer the power to control. Often with diets, breakfast and lunch are easy, and during dinner, the most common injuries. Second, we usually eat dinner at a time when solar activity is declining. And in winter it is dark. And darkness is one of the signs of a threat and a provocateur of activating fear. If a person is anxious, then at the expense of dinner, he begins to store a resource: to make dinner more dense, fat, spread over time. This is especially true for women who, for example, tortured themselves with strict diets and are now afraid of hunger.
What percentage of food from the daily diet is dinner?
It depends on the individual’s lifestyle and capabilities. You can evenly distribute food intake: breakfast, lunch and dinner – 33% for each meal. But only if dinner is not late and we have time to assimilate these percentages. If a person returns home hungry after eight hours, he should, of course, eat, but in this case, dinner should be 10% of the daily diet. At this time, you should eat in such a way as to satisfy your hunger, but do not eat too much. The volume of dinner also depends on the metabolic rate, the types of activity, the time of eating, the goals of the person and the current state of his body.
What should this meal ideally be?
This meal depends a lot on the purpose of the person. The ideal of one for all does not exist. If we talk about the process of weight loss, then in this case dinner should be moderate and in composition – protein and fat, the latter are less. Most of the fat had to come in the morning and afternoon. There should be minimal carbohydrates in such a dinner. Therefore, vegetables are good at night (and without sugar: without beets, carrots and potatoes), greens, cucumbers and digestible proteins – fish, rabbit, lamb.
If we work with hypothyroidism and the prevention of insomnia, then in this case the body requires more fat. Then for dinner you can have a vegetable salad with raw butter and even a slice of bread.
If we are talking about a person who works out all day, then his dinner will be as saturated as possible with proteins, fats and carbohydrates, such as lunch.
When is the best time to eat the last meal of the day before bed?
Like I said, it depends on age, lifestyle, state of health. It is best to eat the last meal of the day 3-5 hours before bedtime.
Is it worth giving dinner to the enemy?
It is worth it if we are talking about an organism 50+, when the reproductive function of the organism does not work and fades. It really helps to exclude dinner here. At this age, the cells divide differently, they have less power to digest the products. In this case, I drank some water and went to bed – a good choice.
If we are talking about a mature man at the full dawn of his powers, who is actively working and in the phase of reproduction, then, of course, this is not his way. On the contrary, it needs more military force and definitely meat-eating. Therefore, his dinner should be quite dense.
If we talk about the therapeutic effect of refusing dinner, then there is intermittent fasting, when the growth hormone and youth are activated due to the exclusion of dinner and longer interruption of food. Such a fast is useful in practice. But competently, at clear intervals, taking into account the well-being of a particular organization.
Does wine help digestion with dinner?
No. Wine never contributes to any digestion. At least for dinner, at least for lunch. Wine is more conducive to psycho-emotional evacuation. From dinner, a person always expects maximum pleasure and wine is a source of pleasure. Alcohol itself, and especially wine, slows down the digestion process. Food consumed with alcohol will take longer to digest. A glass of wine drunk at night, of course, will not kill anyone, but I can not say that it improves digestion. It is more for enjoyment.