Diet: what to eat at night to lose weight?

 Eating a balanced diet is easier said than done! How to compose an evening meal when you are on a diet? Our explanations.

I'm on a diet: what should I eat at night to lose weight?

First thing to know: to lose weight, it is in-disposable to respect your appetite. "If you are not very hungry in the evening, do not force yourself to eat, advises Raphaël Gruman, dietician-nutritionist. A yogurt accompanied by a bowl of soup can be enough, provided you have had a balanced snack (a handful of almonds, for example) around 4 pm. "

If you are on a diet and want to lose weight, the dietitian-nutritionist advises you to compose your dinner as follows: 1 small portion of a lean protein (50 grams) + vegetables (rather cooked for digestive comfort) + 1 dairy ("avoid low-fat dairy, prefer plain dairy").

Some examples of slimming evening meals:

• 1 grilled chicken breast + 1 green bean salad with garlic and parsley + 1 plain sugar-free yogurt with a few dark chocolate chips,
• 1 handful of shrimp + 1 broccoli purée + 1 sugar-free cottage cheese with a pinch of cinnamon,
• 1 fillet of cod en papillote with lemon juice + 1 tomato gazpacho + 1 salt and pepper dish,
• 1 slice of white ham + 1 zucchini soup + 1 small Swiss cheese with a few drops of vanilla extract.

I don't want to get fat: what evening meal for me?

You don't particularly want to lose weight, but you would rather preserve your figure? Raphaël Gruman advises you to include starchy foods in your evening meal: "it's very tasty, but be careful to choose starchy foods that are less rich in carbohydrates: avoid white bread (like the famous baguette), pasta, and wheat semolina. "

To compose a light but tasty dinner, opt for 1 portion of protein (lean or not, as you wish) + 1 small portion of vegetables (ideally cooked to avoid bloating) + 1 small portion of starchy foods + 1 dairy and/or 1 portion of fruit (i.e. about 100 g).

Some examples of light evening meals:

• 1 slice of melon + 1 salmon fillet with olive oil + 1 portion of quinoa + 1 portion of steamed zucchini + 1 plain yogurt without sugar.
• 2 grilled chipolatas + 1 bowl of brown rice + 1 carrot purée + 1 cottage cheese + 1 handful of red fruit.
• 1 tomato soup + 1 butcher's hamburger + 1 mashed potato + 1 piece of Comté cheese + 1 pear.
• A mixed salad: diced ham + corn kernels + quinoa + diced Emmental cheese + 2 apricots for dessert.

One last piece of advice? "In the evening, avoid fried foods (which are difficult to digest) and alcohol (which can disturb sleep). Also, keep a light hand on starchy foods to limit the intake of sugars - these promote the storage of fat! "

Thanks to Raphaël Gruman, dietician-nutritionist and founder of The Gruman Method.