Contrary to popular belief, it is not the nighttime calorie surplus that is the main enemy of the figure, but rather the quality of digestion. Claire Trommenschlager underlines a crucial point. “Eating too much fat in the evening slows down digestion and does not promote good sleep.
The impact of fats on sleep and appetite
This lack of rest can create a vicious cycle. Indeed, “When we sleep less well, we tend to have more appetite and cravings.” the next day, insists our expert. The objective is therefore not to starve yourself, but to favor lightness to preserve your circadian cycle.
The specialist also reminds us that it is important to deconstruct certain myths. “Eating more calories in the evening does not automatically make you gain weight, it is important to remember that.”
Animal proteins to favor: focus on lightness
For an optimal evening meal, the dietician recommends turning to lean proteins. These sources help nourish muscle mass without overloading the digestive system. Here are the ones:
- Poultry: White meat remains a safe bet;
- Beef, but not just any piece:
“For red meat, there is beef with 5% fat.” she specifies; - Seafood products: White fish, seafood and shellfish (like shrimp) are excellent, easily digestible options;
- Eggs: They are a complete source of protein. Although they contain a little lipids, Claire Trommenschlager reassures: they are not “not too heavy for the evening.”
Plant-based on the menu: tofu, tempeh and legumes
It is not necessary to eat meat at every meal. There are many plant-based alternatives, but they require a little vigilance. Soy and its derivatives, such as tofu or tempeh, are excellent lean proteins, as long as you choose them raw.
Indeed, the expert advises being attentive to processed products in this range of products.
“Be careful, for vegetable equivalents, to check that there is more protein than fat, because some products are quite rich, especially if they are already marinated or breaded.“.
Legumes (lentils, red or white beans, chickpeas) are also recommended, but with a reservation on the quantity. “You must adapt the quantities according to each person’s digestive tolerance, because their richness in fiber can be difficult to digest if you are not used to it.
Compose your plate for optimal digestion
For the perfect dinner, the structure of the plate matters as much as the protein source. The trick is to pair your plant-based protein with a grain (starchy) and, of course, a generous portion of vegetables.
Finally, to guarantee a peaceful night, certain cooking methods should be avoided. Claire Trommenschlager recommends avoiding cooked fats, fried foods and breading. By focusing on gentle cooking (steam, light grilling, foil), you ensure your body has a peaceful transition to rest. And avoid snacking the next day!