What does a proper dinner look like? In the comments to the video about breakfast, you asked to tell us about dinner. This question worries many, and for good reason.
On the one hand, dinner is not the main meal. But, on the other hand, when we miss a timely dinner, we risk running into nighttime gluttons with all the ensuing consequences, since hunger overtakes us at the most inopportune time - before bed. From this video you will understand when it is better to have dinner, what to eat for dinner, what is better to avoid, and what will happen if you have dinner late or skip dinner altogether.
At the end of this video I will also tell you what my dinner looks like. When is the best time to have dinner? Dinner should be from 5:00 to 7:00 pm.
From the point of view of proper nutrition and Tibetan medicine, diet is very important. Therefore, the number one question is when we have dinner. My grandfather always said: you can eat the best and healthiest foods, but not at that time, for example, after 7 pm.
Then not only will you not receive any benefit, but it will be harmful. And if you follow a diet and sometimes even eat not the healthiest food, but at the right time, then the consequences will be minimal. Fix it: dinner should be from 5 to 7 pm.
The best time for dinner is 18:00. At this time, cortisol levels rise, the appetite flares up, and we are ready to eat. If we eat dinner at this time, cortisol calms down and we recharge ourselves with the energy we need for the rest of the day, reducing the likelihood of nighttime gluttons.
What happens if you have dinner late, for example after 8 pm? We have the worst insulin sensitivity in the evening. Therefore, if we eat any food in the evening, especially carbohydrates (stress or the desire to be distracted often pushes us to come home, take a cake or pastry and sit with tea), this does not go unnoticed for the body.
Blood glucose levels increase, which leads to the production of insulin. The more glucose, the more insulin is required, and sensitivity to it decreases. High glucose levels remain in the blood longer than necessary, which begins to damage the walls of blood vessels.
Insulin converts glucose into fat and increases cholesterol synthesis in the liver. All these processes have a cumulative effect. If you regularly disrupt your diet and eat at night, this will lead to atherosclerosis, metabolic syndrome and type 2 diabetes .
Therefore, dinner should be before 7:00 pm, and preferably without carbohydrates. What happens if you skip dinner altogether? If you do not suffer from dystrophy and do not have serious illnesses, this may even be useful.
If you have obesity, hypercholesterolemia or metabolic syndrome, skipping dinner will be beneficial. If your lunch is at 5:00 pm, you combine it with dinner. But if you have breakfast at 8:00 am, lunch at 2 pm, and skip dinner, it will greatly benefit your blood counts if they are out of balance.
Dinner at 6 pm maintains health, energy and eliminates nighttime breakdowns. In this regard, on November 13, I am launching a three-week course on interval nutrition, where we will look at diet, calorie content and food composition to reprogram the body. Excess weight can be transformed into slimness and energy.
Those who are at a normal weight can establish good eating habits. During the course you will have direct contact with me via Telegram and will be able to ask questions. The link to the course is in the description.
What can and should you eat for dinner? The main thing is no carbohydrates. Why?
In the evening, insulin sensitivity decreases and the body needs more insulin to lower glucose levels. If this is repeated, insulin resistance and type 2 diabetes develop. What should dinner look like?
Stewed, boiled, steamed or grilled vegetables. You can have a large plate of salad (200-300 g), seasoned with vegetable oil (olive, flaxseed or sesame), with the addition of a teaspoon of black cumin oil. To this you need to add white meat (chicken breast, turkey) or lean fish (perch, cod, pollock, pike perch, sea bass).
Another option is cottage cheese casserole or cheesecakes with sour cream and tea. If you like soups, cook them based on lean fish or white meat with vegetables, but without cereals. You can have vegetable cream soups with vegetable oil (ghee is excluded).
This dinner will improve your health and blood counts, especially if they are unbalanced. At In the absence of violations, health will be preserved, and correct habits will be reinforced. Vegetables provide the body with fiber, improving peristalsis and supporting microflora.
Vegetable oils are a source of polyunsaturated fatty acids, and white meat and lean fish are a source of protein without excess fat. This dinner is balanced and healthy. The final video in the series about proper nutrition: breakfast, lunch, dinner.
Watch the entire video to understand everything. Be healthy!
