You know the saying: “In the morning eat like a king, like a prince at noon, and like a pauper at night”? It is often recommended to eat light in the evening to promote good sleep and good digestion.
Why eat protein at night?
The body being at rest at night, it does not need superfluous calories which could overload the digestive system. We therefore favor the low fat protein, which are easy to digest and limit storage. They have the benefit of reducing appetite and helping you feel fuller. They are also very important because they help preserve the muscular mass that we must not forget to pamper during a diet. The nutrition expert, Eric Favré explains that when dieting, ” pTo satisfy the feeling of hunger during the night, our body feeds mainly on muscle tissue. This causes muscle tissue to break down during sleep. Thus, the consumption of proteins is recommended, since instead of causing muscle breakdown, it is the fatty masses that are absorbed. Indeed, the amino acids released by proteins nourish the muscles, and the body will draw on fat to supply itself during the night. »
Which lean proteins to favor?
- the chicken breast, a 100 gram serving at dinner will provide you with over 20 grams of protein for a maximum of 2% fat. The breast being the leanest part of the chicken, avoid the drumsticks and thighs, but also the skin which is very oily and will increase the number of calories in your meal.
- The turkey contains a low fat and calorie content, count about 100 calories per 100 grams and 25% protein. It is also an excellent source of nutrients since it contains iron, phosphorus and zinc.
- We think less about it, but the tofu deserves to be added to your meals. Often associated with the vegan diet, its different textures allow many varieties of preparation. You can eat firm or extra-firm tofu, grilled or sautéed, while silken tofu will be preferred for soups and desserts. A portion of 85 grams contains only 70 calories, for 9 grams of protein.
- The white fish such as cod, hake, halibut, whiting or haddock are among the best sources of lean protein. Low in calories and saturated fat, cod for example, contains only 70 calories per 100 grams and provides 17 grams of protein. Note, moreover, that they are an excellent source of omega 3.
- Among the star lean proteins, we find eggs which also contain a lot of nutrients. They are a very good source of minerals, healthy fats, vitamins and antioxidants. Low in calories, count about 85 calories and 6 grams of protein per egg.
- The Chickpeas and more broadly legumes such as kidney beans or lentils contain an average of 8 grams of protein per 100 gram serving. Their low glycemic index and high fiber content contribute to satiety and reduce cholesterol levels.
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