SAEDNEWS: Many people think that eating dinner causes weight gain, so they skip this meal, but doing so causes irreparable damage to the body.
According to SAEDNEWS, Some people mistakenly believe that eating at night causes weight gain, but this is not true. In fact, skipping dinner can negatively affect your health. To lose weight and maintain fitness, you should never skip main meals. On the contrary, you should make use of them—but not just any foods; wise choices are essential. In this section, we introduce foods that can help you maintain your weight and stay in shape.
Pay Attention to Dinner Timing
If you want to eat at night without gaining extra weight, preparing a light dinner and following a structured eating schedule is very important. Ideally, dinner should be eaten at least two to three hours before bedtime.
Don’t Skip Meals
You don’t need to deprive yourself of food. Instead, learn to practice moderation and prioritize foods that benefit not only your health but also your appearance.
Experts suggest having 5 to 6 small meals a day containing protein and vitamins, such as those found in vegetables and fruits. If your goal is weight loss, you should pay attention not only to what and how you eat but also to your daily activity level. A sedentary lifestyle is a major health risk.
Pay Attention to Portion Sizes
Portion size is one of the key factors in weight management. Some tips include:
Serve the amount of food you intend to eat on your plate to avoid overeating.
Keep tempting snacks like candy, chips, and cookies out of sight.
Eat fruits and healthy snacks between meals, so you don’t arrive at dinner overly hungry and overeat.
Consume Fewer Carbohydrates at Dinner
Avoid high-carbohydrate foods at night, such as rice, pasta, potatoes, cereals, and bread, because these foods are high in calories that your body doesn’t need at that time.
Ideally, dinner should consist of:
50% easily digestible carbohydrates such as vegetables
20% lean protein
30% healthy fats such as avocado, nuts, or olive oil
Healthy and Delicious Dinner Options
Boiled Chicken and Eggs
Eggs are rich in protein and essential amino acids, which help you feel full. Boiled or baked eggs make a light dinner, so avoid fried foods at night. If you don’t prefer boiled eggs, a French omelet is a good alternative. The key is to prepare it with little or no oil and pair it with a tomato salad or any salad of your choice.
Turkey with Pumpkin Purée
Turkey is an excellent source of tryptophan and healthy protein and is easier to digest than chicken. Pair it with pumpkin purée, a nutritious, low-calorie vegetable.
Hummus with Vegetables
Chickpeas, the base of hummus, are rich in vitamin B6, which is essential for melatonin production. Serve with your favorite vegetables—cucumber, zucchini, or carrot sticks make perfect accompaniments.
Corn
Steamed corn is a recommended evening snack—not canned corn, but freshly cooked and lightly steamed.
Fish
Both white and oily fish are good options for a healthy, nutritious dinner. While some recommend white fish because oily fish contains more fat (better suited for lunch), the cooking method matters most. Grilled or baked fish is healthier than fried.
Cheese and Walnuts
A small portion of cheese (around 100 calories) is sufficient—do not overconsume. Cheese contains tryptophan, protein, and casein, which help boost metabolism. Pairing cheese with walnuts, which are rich in melatonin, is an excellent choice for dinner or a late snack. Melatonin, a natural hormone, aids calorie burning and prevents weight gain.
Skipping dinner is not necessary; the key is knowing what to eat.
