While on a diet, you’ve probably already received advice for do not eat meals before going to bed. The idea that “late eating can make you fat” has the potential to be another myth we hear so much, doesn’t it? But this has just been revealed, in fact, by science!
A study conducted by researchers from American universities, including Harvard, is related eat very late with weight gain. And for you who want to maintain or lose weight and not fall into this trap, we help you with light snacks to eat first!
According to scientists, having your last meal before bed can make you hungry the next day. In addition, it also increases the proportion of “hunger” hormones in the blood and promotes the molecular changes that help the body store fat.
All these changes in the organism, evaluated by research, were discovered by an experiment. A group of people followed a protocol in which they ate meals in the start of the day And six hours and 40 minutes before bedtime.
In the second group, in which the changes that favored weight gain were observed, the participants ate all daily meals. four hours later. I mean, they didn’t have breakfast and dinner. two and a half hours before bedtime.
Therefore, the scientists were able to compare the early and late feeding pattern. While this was already common advice for people trying to lose weight, the study’s main finding was that eating too late can make you fat. This is because these physiological and molecular changes, over time, favor a higher body weight and an increased risk of obesity.
If you want put into practice what science has discovered, try to eat first. And how about betting on lighter options so as not to weigh down your stomach? The Cooking Guide helps you with this task with these snacks that you can eat right before bed, as scientists recommend! Let’s move on to the recipes?
crepio of zucchini
Time: 10 minutes
Performance: 1 serving
Difficulty: easy
Ingredients:
- 1 egg
- 2 tablespoons of tapioca
- 1/2 cup (s) of grated zucchini
- Salt to taste
- butter for greasing
Filling
- 100 g of cubed white cheese
- 1/2 chopped tomato
- oregano to taste
Method of preparation:
In a bowl, combine the egg, tapioca, courgettes and salt. Heat a non-stick pan greased with oil over medium heat and pour the tapioca mixture into it. Cook until firm. Add the cheese, tomato and oregano and fold in half. to serve.
salad with chicken
Time: 30 minutes
Performance: 5 servings
Difficulty: easy
Ingredients:
- 5 chicken breast fillets
- 1 head of iceberg lettuce, washed and chopped
- 2 minced garlic cloves
- 1 bunch of washed rocket
- 3 tablespoons of oil
- 1 cup cherry tomatoes, halved
- Salt and black pepper to taste
- 1/2 red seedless pepper, sliced
- 1 sliced red onion
- 1/2 yellow seedless pepper, sliced
Sauce
- 2 tablespoons of mustard
- 2 tablespoons of honey
- 4 tablespoons of vinegar
- 12 tablespoons of olive oil
- 1 teaspoon of salt
Method of preparation:
Put all the sauce ingredients in a jar with a lid and shake vigorously until smooth. Pack in five plastic containers and refrigerate. Season the chicken with the garlic, salt and pepper. Heat the oil in a pan with a griddle and sauté the chicken breast for 3 minutes per side or until golden brown.
Allow to cool and slice. In 5 deep plastic pots, make layers of leaves and distribute the tomato, onion and peppers. Arrange the chicken and cover. Refrigerate and serve each salad jar with a dressing jar.
sweet potato omelette
Time: 25 minutes
Performance: 2 units
Difficulty: easy
Ingredients:
- 4 eggs
- 1 cup diced sweet potato (cooked)
- 1/2 cup thinly sliced cabbage
- 1 chopped seedless tomato
- Salt and black pepper to taste
- 1 tablespoon of oil
Method of preparation:
In a bowl, beat the eggs with a fork until smooth. Add the potato, cabbage and tomato. Season with salt and pepper. In a medium non-stick skillet, heat the oil over medium heat and pour in the eggs. Cook for 5 minutes on each side, over low heat, or until no longer raw. Serve immediately.
Natural snack
Time: 30 minutes
Performance: 10 units
Difficulty: easy
Ingredients:
- 2 packs of wholemeal bread (400 g each)
- 3 sliced tomatoes
- 1/2 bunch of washed lettuce
Filling
- 3 cups of cooked and shredded chicken
- 1 and 1/2 cup (tea) light mayonnaise
- 1 can of drained green corn
- 2 grated carrots
- 1 grated beetroot
- Salt and chopped parsley to taste
Method of preparation:
For the filling, mix all the ingredients well and set aside. Make each sandwich using the slice of bread, part of the filling, tomato slices and lettuce leaves, plus a slice of bread, plus a layer of tomato and lettuce filling, and finish with the bread. Repeat the process making the rest of the sandwiches. Cut diagonally and wrap in cling film. Refrigerate until ready to serve.
cabbage pizza
Time: 30 minutes
Performance: 8 servings
Difficulty: easy
Ingredients:
- 1 thick sliced cabbage
- Salt and oil to taste
- 1 cup diced peeled tomato
- 300 g of grated white cheese
- 200 g of cherry tomatoes, halved
- oregano to sprinkle
Method of preparation:
Arrange the slices of cabbage on a baking sheet, sprinkle with salt and drizzle with a drizzle of olive oil. Bake in a preheated oven for 7 minutes. Drain and, on each slice of cabbage, place a portion of peeled tomato, a portion of grated white cheese and a portion of tomato. Sprinkle with oregano and return to the oven for another 10 minutes or until the cheese has melted. Remove from the oven and serve immediately.
Zucchini spaghetti with chicken
Time: 35 minutes
Performance: 4 servings
Difficulty: easy
Ingredients:
- 4 hard-boiled zucchini
- 4 tablespoons of olive oil
- 3 minced garlic cloves
- Salt and basil to taste
Sauce
- 4 tablespoons of olive oil
- 1/2 chopped onion
- 2 minced garlic cloves
- 5 chopped tomatoes
- 1/2 cup (tea) of water
- 1/2 grated carrot
- 300 g of cooked and chopped chicken
- Salt and basil to taste
Method of preparation:
Heat the oil in a skillet over medium heat and fry the onion and garlic for 2 minutes. Add the tomato, water, carrot and cook over low heat until the tomato melts and forms a sauce. Add the chicken, salt, basil and cook for 5 minutes. Reserve.
Cut the courgettes with a spiral vegetable cutter, making spaghetti. Heat the oil in a pan over medium heat and brown the courgettes with the garlic and salt quickly or al dente. Transfer to a serving dish, drizzle with the sauce, garnish with basil and serve.
Easy zucchini pie
Time: 35 minutes
Performance: 5 servings
Difficulty: easy
Ingredients:
- 1 grated carrot
- 1/2 chopped onion
- 3 grated zucchini
- 1 chopped tomato
- 1/2 cup chopped parsley (green)
- 3 eggs
- 1/2 cup (tea) of rice flour
- 2/3 cup of milk (tea)
- 1 cup (s) of grated Parmesan cheese
- Salt and black pepper to taste
- 1 teaspoon of baking powder
- Wheat flour and margarine for flour
- Cherry tomatoes and parmesan to garnish
Method of preparation:
In a bowl put the zucchini, carrots, onion, tomato, parsley, flour, milk, Parmesan, eggs, salt and pepper and mix well. Transfer to a greased and floured refractory plate, decorate with tomato and Parmesan cheese and take to a preheated medium oven for 25 minutes or until firm and slightly golden. Remove from the oven, let it cool and serve.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
