“Proper planning of meals throughout the day is essential to manage daily calorie intake well and also to lose weight”, explains Dr. Grandi.
What to eat at price per lose weight? The goal can be reached starting from lunch, sometimes even from Breakfast. “People often organize their day badly. And so dinner begins when you come home from work and start nibbling for the entire time of preparing dinner and then even after dinner in front of the TV “, Dr. Federica Grandi, dietician at the San Pietro Polyclinic in Ponte San Pietro (Bergamo) of the San Donato Group.
Dinner for weight loss: planning meals –
The problem is often related to how they come organized other meals during the day. “Often breakfast or snacks are skipped, while in many cases lunch is consumed quickly and sometimes in insufficient quantity, perhaps replaced by a yogurt with fruit, which could instead be good for a snack, but certainly not to replace a meal like lunch ”, emphasizes Dr. Grandi. “So it happens that when you return from work you actually have fame, which is often confused with emotional eating, fame nervosa, da stress, but in many cases it simply is fame due to the fact that you have not eaten enough. And so when you go home hungry you eat whatever you find, whether sweet or salty, and this also during the preparation of dinner. And after dinner we often continue on the sofa. This way instead of assuming the higher energy share in the first part of the day, as would be correct, it is moved to the second part of the day. And to suffer from it are there digestion, the quality of sleep and the line, because in this way there is a surplus of energy that remains unused and makes you fat “.
The importance of lunch and snacks –
So if a person wants to lose weight more than focus on what to eat for dinner, should they focus on what to eat for lunch? “Exact. Must be good at organize meals and snacks so you don’t find yourself hungry at dinner. It is good to arrive in the second part of the day without all that hunger because everything started well before ”. Start dinner with one salad or vegetables can be a good trick to eat less? “It is if the problem is greed. Eating raw vegetables before your meal can also help. In this sense, clean and cut vegetables can be prepared in the morning to be kept in the fridge and eaten in times of hunger. Another trick can be to fool the eye by making several dishes, not a single dish. If you see dishes with carbohydrates, proteins, vegetables and fruit in front of you, satiety is stimulated, which also passes through sight ”.
Carbohydrates even at dinner –
Do not leave out i carbohydrates at dinner even if you want lose weight. “The carbohydrate requirement must also be respected in one low-calorie diet: to decrease is the totality of calories, for lose weight there must be a calorie deficit. But the division into shares must not change, which we remember must be 15-20 percent of total caloric intake at breakfast, 35-40 percent at lunch, 30-35 percent at dinner, and 5-10 percent. percent per snack, both in the morning and in the afternoon. The carbohydrate quota must always be present even at dinner “.
Drink with meals –
Drinking water during meals can also stimulate a sense of satiety. “Drinking water is an ancient way that is used to satiate: water, in fact, lengthens digestion times, because it dilutes the gastric juices. Be careful though if you have digestive problems: if you suffer from gastroesophageal reflux or hiatal hernia it is better to drink water especially between meals, as well as avoid fruit after dinner. While if I don’t suffer from these pathologies, fruit can also be an excellent satiator. Then be careful to conclude the evening meal with cheeses: they are a real substitute for protein sources, and should therefore be consumed – no more than twice a week – instead of meat, fish or legumes “. Finally, also pay attention to alcohol: “They contain so-called empty calories, devoid of any nutritional contribution. And they make you fat “.
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February 21, 2021 – 10:06
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