21 light recipes for dinner (and the reasons for these choices) –

regulated biological clock

At dusk, our body needs to prepare for rest. For this, metabolism decreases, as well as the functioning of our organs happens more slowly. It’s called the circadian cycle. By opting for heavy meals rich in carbohydrates, sugars and fats at night, the organism will work twice as hard when, in fact, it should be more lethargic. “As a result, several physiological mechanisms are impaired. Like the natural drop in blood pressure and cortisol, which leaves us in a state of alert and disrupts sleep and hormones,” explains nutritionist Esthela Oliveira (@draesthelaoliveira), specialist in integrative medicine and mind-body connection.

And that applies not only to the quality and quantity of dinner, but also to the period: the closer to bedtime, the worse.

“Current studies indicate that late night eaters have nearly 20% higher peak blood sugar levels and reduced fat burning by up to 10% compared to early dinner eaters”

“A study published in June by researchers at Johns Hopkins University showed that eating a late dinner is associated with weight gain compared to eating the same meal earlier. Therefore, as important as the caloric composition of the meal, is the time for dinner.” Patrícia Cavalcante (@dra.patriciacavalcante), who specializes in weight loss and preventive medicine at Clínica Horaios.

In addition, eating right before bedtime, according to experts, can worsen reflux symptoms and heartburn, since lying down facilitates the passage of stomach acid to the esophagus and throat. Therefore, it is recommended to eat your last meal at least 3 hours before going to bed. “One should also avoid drinking or eating anything that contains caffeine, alcohol, tea or chocolate, as all these foods can aggravate the symptoms”, adds Patrícia Cavalcante.