If you try to lose weight, the evening can be a problem. It is not pleasant to go to bed hungry, but wrong not to eat uncontrollably evening. Here are some useful guidelines in terms of the number of calories, as well as the proposal – a prescription for an ideal dinner.
For dinner. The meal should contain between 450 and 550 calories. If you try to lose weight, it is better to be closer to the 450.
Carbohydrates. Approximately 45-55% of calories for dinner should come from carbohydrates, which is about 50 to 75 grams of carbohydrates. You may be afraid to eat carbs at night – you think that there is no time that they spend. But, if you have not gone too far with the number of calories during the day, the same evening will not contribute to weight. On the contrary: if you eat carbohydrates for dinner, it will allow you to not eat sweets or chips (as it often happens, especially if you stay up late at night).
Proteins. About 20 to 25% of calories from your dinner should be from protein, which is about 25 to 30 grams. Proteins are essential to keep the muscles in function, and as the body do a lot of work at night for renewal, it is important to ensure that your dinner has enough protein. Proteins make us feel full, it is important not to succumb to the temptation to eat late at night, after dinner.
Fats. Approximately 15-20 grams of fat are sufficient, which makes 30-35% of kcal for dinner. Instead of the saturated animal fat, such as cream and cheese, for dinner are preferably monounsaturated fats such as olive oil or vegetable saturated fats, for example – coconut oil , avocado, or nuts and seeds.
Vegetable fibers. The recommended daily amount is 25 grams of fiber a day. For dinner, look to contain at least 8 grams. Sources of fiber should be whole grains, fruits, or a combination of fat and dietary fiber, as found in avocados, nuts and seeds.