If I do not want to gain weight ... what do I eat?

• April 23, 2024

There are many related questions about what you should or should not eat. And the answer is easier than you think: Dinner light and always includes vegetables and protein. It all has to do with the hormonal issues and restorative physiological processes that are generated in the nights .

If insulin levels are high (when you eat sugars or refined flours), those of growth hormone are low and vice versa. Growth hormone is responsible for burning fat and gaining muscle; and it is released mainly at dawn, when you have about six hours of fasting, but how do I maintain these balanced levels?

Do not eat at night all the carbohydrates you should have eaten in the day!

The body does not have the ability to "manage" what you eat in "one sitting" and distribute it as if you had eaten it during the day. If you took care of yourself and did not eat flours, but at night you binge on pasta, bread or rice; for your body is an excess and will accumulate what you do not need in the form of fat.

Worse yet, as the night is a time when physical activity drops, you are following the best process to increase the size of your waist. eye! Double damage, the more accumulated fat in the center of the body, the more risk of cardiovascular, metabolic diseases; and less release of testosterone and growth hormone.

Avoid cereal at night, even if it is "light" or whole grain

The cereal, whether fortified, of whole grain, or with extra fiber; It is a food that provides a lot of energy that you will not use at night, so it is most likely that you accumulate it as fat. That's why my suggestion is that if you want something sweet, you better eat a fruit plate with Greek yogurt or cottage cheese.

Fruit at night? It depends on the type

I recommend that they be red fruits (apple, strawberries, blackberries, group of berries) or citrus fruits (grapefruit, orange, kiwi). And preferably combine them with nuts (nuts, almonds, pistachios) that have protein and healthy fats-megas. If you love the creamy, a bit of cottage cheese or Greek yogurt is a good choice.

The ideal dinner …exists? Yes! Green salad with tomato, a little avocado, olive oil; a handful of seeds or nuts and protein, either fish (salmon, sardines, tuna) or tofu. Why? It is rich in fiber, vitamins and minerals; essential fatty acids, omegas and high quality animal protein.

Video Medicine: What to Do When Your Baby’s Not Eating Well (April 2024).