4 tips to change your dinner and lose up to 1 kg per week –

When the jeans squeeze, you go on a zero-carb diet to feel a little more comfortable zipping up again. But the measure can be less drastic. Better redistributing the calories on the menu between meals is easy and even more efficient. The ideal: caprichar in the breakfast, feel satisfied at lunch and take it easy on dinner. Because of the hectic pace at work, maybe you’re doing just the opposite. He wakes up in the morning, gets ready flying and leaves the house still fasting. Careful! Study after study shows that skipping the first meal makes you prone to filling your plate in the to have lunch and get fat.

1. REDUCE PORTIONS AT THE END OF THE DAY

The logic of eating a little less night it’s in our biological clock. “Around 6 pm, the organism begins to prepare the organs, especially those of digestion, for the well-deserved period of rest”, explains homeopath doctor and specialist in natural medicine Jona Haerte, from Spa Lapinha, in Paraná.

O metabolism also puts your foot on the brake and stops spending the energy coming from food as easily as in the morning. Then ease up on the dinner roll. Otherwise, there will be fuel left over to be stored in the form of fat right around the waist, in the breeches and in other parts of the body that your genetics determine.

See also: 10 foods to eat if you arrive late from work

2. MODIFY YOUR SANDWICH

When you come home late and tired, all you can make is a sandwich? No problem. There’s no need to cut all the carbs out of your evening meal, especially if your schedule includes an after-work gym. “However, if the goal is to lose weight, the portion of bread, pasta and rice should be reduced”, advises nutritionist Daniela Cyrulin, from Nutrieconsult Nutrição Functional e Integrativa, in São Paulo.

A way out of the sandwich is an open version, with just a slice of bread (whole, preferably). And, on those days when dinner doesn’t roll until after 10 pm, the nutritionist advises also saving on the volume of food. If that’s the pace of your routine, salads, soups and substantial juices work as great allies to prevent you from hitting a silver plate and having nightmares.

3. DON’T MAKE THE HABIT OF GOING OFF THE DIET AT NIGHT

No, you don’t have to stop going to dinner with your friends or to the pizzeria with your family. The problem is when exaggerations at that time become a habit. Sleeping on a full stomach forces the stomach and intestines to work overtime, which alters the biological clock and confuses the body. “He understands that, instead of stimulating the production of melatonin and serotonin (neurotransmitters that induce sleep), he should maintain high levels of cortisol”, says nutritionist Maria Fernanda Cortez, also from Nutrieconsult.

At morning next, you wake up tired, even after seven or eight hours of sleep. A poorly slept night also impairs the release of satiety hormones and those associated with weight gain. muscles. Not to mention that tiredness comes with a feeling of anxiety, a trigger for binge eating and extra pounds.

And more: 23 recipes that prove that it is possible to make a light and tasty dinner

4. ORGANIZE YOUR DINNER 3 HOURS BEFORE SLEEPING

The damage doesn’t just show up on the scale. Researchers from the Department of Nutritional Medicine at Columbia University, in the United States, found that the habit of eating dinner close to bedtime increases the risk of stroke and heart disease. None of this happens overnight. But, if you always eat very late, and a lot, eventually the bill comes. Guilty excess of toxins. The organism takes advantage of the dead of night to do a self-cleaning process – you already have food in your stomach, digestion is the priority.

But the job might not be done right. “The food stays in the small intestine and, stopped there, the carbohydrate it ferments and the animal protein goes into a state of putrefaction”, warns Jona. The result: more toxins than the body hasn’t had a chance to eliminate. Together, they favor the formation of fatty plaques in the arteries. High levels of blood sugar and hypertension are alterations that threaten the heart and are also common in those who are not concerned about the timing of their bites. So try to organize yourself for dinner at 9 pm (or up to three hours before bedtime) and improve the menu. Get inspired by the nutritionists’ suggestions (below). You will unite the happiness of feeling the baggy jeans again and the peace of mind of keeping your heart healthy.

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