These are the 10 best nutritionist tricks to avoid eating so much at night

Assaulting the fridge at night is never a good plan.Food binge are even more harmful if they are done when we have already consumed the total calories that experts advise, so these 10 tricks seem essential to take care of our health and also the physical form.In fact, although in Spain we are very given to hit feasts, at dinner it is convenient not to ingest more than 20 or 30% of the daily calories, which are generally about 2.000.So we would have more than covered the quota taking into account that after dinner we rarely do physical activity to burn the excesses.

The walks to the kitchen respond, therefore, more to a nerve impulse than to a feeling of hunger.The truth is that these assaults always charge very similar victims: snacks, sweets or soft drinks.However, we rarely return from the fridge to bed after we had a salad or a piece of fruit.Taking this into account, the 10 tricks that we are going to list here not only have to do with the correct realization of daily foods and satiant foods, but also with self -control and changes in habits.

Five of these tips are going to be borrowed, first, the recommendations they have made since the United States Nutrition and Dietary Academy, an conscious body that it is necessary to reduce these nocturnal intakes.They urge us to reflect on the reasons that lead us to get up in the middle of the night to empty the pantry without any sense and also, if we do not become able to change that habit, to ensure that what we consummate is not so harmful to our body.

Plan foods

Making a weekly menus plan is something much more useful than it seems.Having an organization in this aspect not only improves the quality of our diet and avoids the cumbersome issue of thinking daily what to do food, but also facilitates logistics when going to the supermarket.It is convenient to think how we can improve our habits based on the hunger peaks of those who are aware for meals to provide us with energy constantly and do not be forced to chop between hours.

More proteins and fiber

The Academy recommends the consumption of about 20 or 25 grams of protein at each meal of the day, reducing animal meat portions and increasing the vegetable type.As for the fiber, an ally that provides us with a feeling of satiety, recommends the consumption of about 25 grams a day in women and 38 in men.Among the foods that stand out in this section is the peanut cream, paint beans, oatmeal, full grain cereals, legumes, vegetables, fruits, nuts and seeds.

Sleep the necessary

Although in our country nocturnal schedules are a real madness and transnochar is completely standardized, an adult should sleep between 7 and 9 hours every night for the body to function properly.In fact, the National Cardiovascular Research Center (CNIC) already warned that not dedicating the necessary time to sleep is a risk factor in cardiovascular disease.For its part, the North American Academy also warns that it causes metabolic alterations, some of them related to the activation of the feeling of hunger.

Turn off the screens when eating

Television, computer, tablet or mobile...The truth is that every time we look less in the eyes of our table colleagues and much more on the screens, an error that is getting expensive.In fact, the president of the Spanish society for the study of obesity (SEEDO), Francisco Tinahones, had already warned in this interview with the Spanish that "when the patient does not focus on what he eats, he ends up making abusive consumption".This maxim also shares it in the academy, observing that the body is not able to attend to the signals that inform you that you are satisfying.

Self -knowledge

Finally, the United States Nutrition and Dietary Academy advises that we maintain a dialogue with our body to ask ourselves if we really have hunger, if we are thirsty or if we are tired, boring or sad.Responding to these issues will return an accurate image of what happens to us in those moments when the binge arise so that we can take other alternatives that do not go through emptying the fridge.

In addition to these tips, we can also apply these others:

Take care of the purchase

One of the most effective maxims to avoid bingers is to have no product that is likely to ingest in those compulsive pecks, such as industrial pastries or snacks.If there are no chocolate or chocolate potatoes in the pantry, the chances of these pecks decrease.

A meal diary

Next to weekly planning can help if we leave a record of everything we are eating daily, specifying the hours, to analyze our intake peaks and try to correct them.Taking a meal diary can help us find patterns that reveal the connection between our mood and food.

Dine before and better

If we want dinner to be the last meal of the day it is recommended that we take a percentage of proteins that give us satiety.If, for example, we usually have only fruit, the ideal is to accompany it with a skimmed yogurt.In addition, it is positive to advance the time of dinner at an earlier and set a schedule to stop eating until the next day.

Without alcohol, less hunger

Another classic in some homes is the beer or the glass of wine to end the day, a custom that is not good at all because it is shown that alcohol opens the appetite and does, almost always, pointing towards unhealthy foods likeThe snacks.

Water and infusions, your allies

Assuming that all your nutritional needs have already been covered with the meals that you have made, drink water and infusions will serve to maintain hydration and control the desire to eat.

Even with everything, if we have been unable to take away that blissful habit of eating at night to undone, it is best to select healthy snacks and in small quantities, such as Greek yogurt, nut.

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