Dinner is one of the most important meals of our day so it should be rich in nutrients, but we must know that it is best to avoid certain foods such as fried and ultra-processed foods because they are difficult to digest and can directly affect our daily rest. That is why it is essential to banish this type of eating habits and start introducing healthy foods for dinner. There are hundreds of alternatives and there is a dish that you should have for dinner daily to lose weight.
It should be noted that the time of dinner is also very important as well as the quality of the food we eat at dinner. According to a research carried out by the Barcelona Institute for Global Health, in which dinner schedules were monitored between 2009 and 2022, to more than 100,000 people, it was determined that eating late, has a direct relationship with the development of cardiovascular diseases, while the most extensive overnight fasting causes the opposite, associating it with a lower risk. In other words, eating dinner early, and thus extending the time of night fasting is very beneficial for your health, and contributes to the normal development of metabolic processes that have their time. Discover which are the most recommended foods to incorporate in your dinners, and thus modify your habits to have a better physical health; besides contributing to your rest, and to a better mental health.
If you want to lose weight you have to eat these healthy foods for dinner
Eating is a practice that is learned with a lot of education and requires perseverance and patience. Although many times the results can be noticeable quickly, the truth is that changing habits requires a lot of perseverance and conduct.
For example, many times, and after a hard day, we choose ultra-processed foods for dinner, which are easy to cook, or carbohydrates that do not require much preparation, such as noodles or pizza. Although they are not forbidden, it is important to learn how to combine them in order to lose weight and to know when it is better to eat them, that is, to avoid them for dinner.
On the contrary, among the foods that are most recommended for dinner with lean proteins, such as fish or chicken, or cooked or fresh vegetables, which provide satiety, nutrients, and are not usually complex to digest, such as broccoli, cauliflower, carrots, among others.
In addition, it is important to complete the two or three liters of water recommended for the body to have adequate hydration depending on the activities of the day. And undoubtedly, the time when we eat dinner will have a full impact on our digestive system and will help us to lose weight.
The Spanish Academy of Nutrition and Dietetics maintains that “Spaniards are the Europeans who take the longest to eat dinner”. On average, we sit at the table between 21:30 and 22.30, while it should be brought forward to 20:30 or 21.30 hours so that all internal processes have their time. And they add that “some diseases, such as depression, Alzheimer’s, obesity and even the risk of cancer can be a consequence of late night intakes”.
Daily dinner ideas to lose weight
The Instagram account @hoycomemossano has several recipes for simple meals that contribute to improve our habits in a simple way and without great hitches.
For example, it has a recipe for zucchini with pesto that is very easy to execute: you are going to grate a whole zucchini. In a baking dish, place a piece of greaseproof paper to prevent the food from sticking, and place a handful of cheese separately from the other, occupying the entire surface, as if forming “little nests”.
Then, place the grated zucchini on top, helping to maintain the nest shape, and in the hollow formed in the center, place a generous spoonful of pesto. On top of it, you will put a raw egg in each nest, and season it with salt and pepper to taste.
You will take it to the oven at a temperature of 180° and leave it long enough until the egg is cooked as you like it. It is important to keep in mind that it must be cooked completely so that the yolk does not remain raw and put your health at risk. Everything is good and will help us to lose weight.
One way to check that it is well done is to wait until the egg white turns white, which will indicate that it is sufficiently cooked.
You can vary this recipe with other ingredients, for example, different types of cheese, or with other vegetables that you can grate, such as cucumber, carrots, among others.