In food, we hear everything and its opposite about the evening meal. While some say that dinner should be very light, others claim that its composition has little effect on weight loss. But then, what should you eat at night to lose weight? In this article, discover all our advice and two examples of slimming meals for the evening.
What should you eat at night to lose weight?
The evening meal must respond to three main issues: avoiding storage so as not to lead to weight gain, be digestible so as not to disturb sleep, provide essential nutrients that promote sleep.
To simultaneously address these issues, dinner must therefore remain light but nutritious.
Ideally, a slimming meal for the evening should consist of:
200 to 250 g of vegetables: raw vegetables, cooked vegetables or soup
100 to 125 g of lean protein: poultry, fish, eggs, tofu, legumes
120 to 150 g of whole grains: quinoa, wholemeal pasta, brown rice, etc. OR 40 g of wholemeal bread
125 g of yogurt or equivalent: 125 g of vegetable yogurt, 100 g of fromage blanc, 30 g of cheese, 2 small Swiss, etc.
A source of quality fatty acids: 5 ml of vegetable oil, 15 g of oilseeds, etc.
1 fresh seasonal fruit or equivalent: 100 g of compote, homemade smoothie, etc.
What are the foods to avoid at night to lose weight?
On the contrary, certain foods should be avoided in the evening so as not to promote weight gain or disturb sleep with difficult digestion. Indeed, during your sleep the organism does not sleep! A whole host of physiological processes and mechanisms take place at night. Consuming unsuitable foods can disrupt the body and lead to excessive sleep and storage disturbances. We also know that poor quality sleep also has a direct influence on weight gain.
Here are the foods to avoid at dinner to lose weight:
Industrial dishes and processed foods
Cereals and refined breads
Sugar and sweet products
Heavy dishes: fried foods, dishes in sauce, etc.
Red meat and cold cuts
Saturated and trans fats
Butter, cream, cheese
Sodas and sparkling water
Should we eat less at night? The dietician's opinion
In this area, opinions often differ. However, one thing should be noted: the evening meal is not negligible and must represent at least 30 to 35% of the total daily energy intake. Skipping the evening meal or not eating enough can be harmful to your health and to your figure. Indeed, this can on the one hand disrupt sleep and on the other hand promote excessive storage during subsequent meals. Thus, a light, full dinner of good nutritional quality remains the best option for lasting weight loss.
Should we remove starchy foods in the evening?
In fact, this is a very common misconception. The systematic elimination of starches in the evening is absolutely not imperative. On the contrary, starchy foods stimulate the synthesis of tryptophan in the body and promote sleep. Therefore, a fair intake of whole starch could be wise for better sleep. Finally, if consumed in moderation, starchy foods eaten at dinner have no reason to make you fat. It's all about quality and quantity.
2 examples of slimming meals for the evening
Here are two examples of the perfect slimming meals for the evening. These basic structures can and should be tailored to your specific tastes and needs.
Slimming dinner number 1
250 ml of courgette soup with coconut milk and curry
120 g brown rice
Mango soup with cardamom
Slimming herbal tea
Slimming dinner number 2
Grilled vegetable salad with walnut oil
Fish in foil with chives and candied lemon
120 g of quinoa with small vegetables
Plain yogurt with whole berries
Slimming herbal tea
Slimming herbal tea recipe for the evening
After a complete and balanced dinner, nothing better than a slimming herbal tea to promote digestion, organ drainage and fat burning. Here is a slimming herbal tea recipe that contains all the elements necessary to lose weight naturally.
For 1 person
1/2 tsp. of fennel seeds
1 cm of ginger root
The juice of half a lemon
Pinch of cinnamon
250 ml of water
Preparation of slimming herbal tea for the evening
To make this slimming herbal tea, place all the ingredients in a saucepan. Pour the water over and bring everything to the boil. Let the herbal tea infuse for 7 to 10 minutes for optimal effect.
Then filter the herbal tea using a Chinese then pour it into a cup. You can add a teaspoon of quality honey to enhance the taste of this herbal tea and make it more delicious.
This herbal tea is to be drunk after the last meal of the day and at least 1 hour before going to sleep. Ginger and cinnamon support digestion and fat burning. Lemon, on the other hand, helps drain the digestive organs. Finally, fennel has an ideal diuretic effect to prevent water retention and promote elimination.