You can eat raw vegetables on an empty stomach. The right breakfast, or what you can and cannot eat on an empty stomach

What kind of breakfast are you used to? Do you carefully lay out the products in the refrigerator on the table and choose? Or do you swallow, without chewing, a sandwich on the run, washing it down with a cup of hot coffee?

Unfortunately, such a breakfast is absolutely unacceptable if you are talking about proper, healthy nutrition. And although the topic of healthy eating has been discussed for a long time, and even the dangers of sandwiches have often been discussed, it is worth returning once again to the topic of morning meals.

Despite the fact that both your performance and the entire menu for the day depend on a healthy breakfast, few people pay decent attention to their morning meal. And only a few manage to avoid making the most common mistakes.

First mistake

Can you eat vegetables for breakfast? – this is a question that a nutritionist sometimes hears. It is possible and even necessary! Many have forgotten about vegetables and fruits. Indeed, many people increasingly associate breakfast with scrambled eggs sizzling in a frying pan, and even sausage (fried foods are harmful!). It’s good if it’s a plate of healthy oatmeal (no need to wince, you can make very tasty oatmeal with additives).

Maybe put a sign on the refrigerator door reminding you to “Eat Fruit!” Although it is better to put these fruits on the table in advance. Take the habit of eating half a fresh orange or grapefruit for dessert, after porridge. You can add chopped cherries and plums to the porridge.

Please note: you should not try to replace fresh fruit with juice - this will not work. Juices from a package often contain sugar, and in general it can’t really be called juice; it’s more like fruit puree diluted with water.

Freshly squeezed juice is much healthier, but the problem is that it takes a long time to prepare it in the morning, but you can quickly wash and eat fresh fruit, and they have more benefits than canned juice. It contains almost no fiber and has more calories than you'd like.

Are vegetables harmful on an empty stomach? Lovers of raw vegetables - cabbage, sweet peppers and cucumbers - need to be wary of irritation of the gastric mucosa. This is especially true for those who have digestive problems. It is better to eat them after porridge.

And in general, vegetables for breakfast are not mandatory, but a pleasant variety and filler for an omelet. Today, eat an omelet with a vegetable side dish left over from dinner. Tomorrow - with the remains of tomatoes on the vegetable shelf or sweet peppers, the day after tomorrow - with broccoli, specially purchased for this purpose. Or you can simply prepare a vegetable salad with butter.

Second mistake

What's bad to eat for breakfast? – We eat too much sugar for breakfast. We have been repeatedly convinced that there is nothing healthier than porridges made from the most common cereals - a storehouse of fiber and vitamins. But we still choose porridge from a bag - “enriched with vitamins”, and even instant cooking. These are ready-made, but not healthy breakfasts from the “Add Water” series with added sugar, artificial milk substitute and the same flavors.

What should I do? If you have absolutely no time to cook wheat cereal or good old oatmeal, buy whole grain flakes at the store. They do not require cooking or are prepared in 1-3 minutes. And always have frozen fruit at the ready. Three minutes in the microwave, and you have quite a decent porridge on your table.

Third mistake

Many people do not eat enough protein either in the morning or in the evening. They completely lose their appetite at the thought of meat for breakfast. And they gave up sausage a long time ago, frightened by its composition. In this case, what can you replace a bowl of porridge with?

Even if you're more accustomed to eating carbohydrate-rich foods for breakfast, you can try experimenting. Know that protein foods will keep you feeling full for a long time, while they have a relatively low calorie content.

For example, make a sandwich from whole grain bread with low-fat cheese. Or build a sandwich with a piece of fish that you cooked the night before.

You need to have breakfast, but you choose the amount of sugar and the percentage of fat content of breakfast foods yourself.

And there are more than enough reasons for this: the morning rush, the fear of gaining extra pounds, the inability to wake up and “cram” at least something into yourself besides a cup of coffee.

The favorite thing to do is sleep longer in the morning - does not leave time for a person to have a healthy breakfast.
However, breakfast is the most important meal of the day and should never be skipped! Moreover, it is what we eat during this reception that we should think about most.

It is so intended by nature that we all live according to the biological clock. The body is hungry in the morning and every cell of the body needs adequate nutrition. She seems to shout: “Feed me!” And the person instead gives her a cup of coffee or nothing at all.

Scientists have proven that everything a person eats before 8 a.m. absorbs as much as possible. Having a regular breakfast increases your metabolism and, therefore, reduces the risk of gaining excess weight. The fuel entering the body in the morning provides energy for the whole day, improves memory and attention.
Moreover, sociologists have proven that more than 90% of people who have a cup of coffee for breakfast suffer from gastritis.

You need to remember that the less often you eat, the more often you suffer from an intense feeling of hunger. And at the same time, it can be very difficult to monitor your awakened appetite.
As proven by experts in the field of nutrition and diets, overweight most often affects those people who eat two meals a day, and not four or five, as they should.

Remember a simple rule: in order to be cheerful, cheerful and productive all day, you need to prepare yourself light and, including, nutritious breakfasts. And if there is no appetite in the morning, this does not mean that the body does not need nutrients such as proteins and carbohydrates. It is these two components of our breakfast that are responsible for additional energy and a feeling of fullness.
Many people know the popular saying that appetite comes with eating. You just need to overcome your desire to sleep longer in the morning.

Possible consequences of not having breakfast

If a person refuses breakfast or his diet includes carbohydrates in the morning, then the level of blood sugar (insulin) drops below normal. As a result, there is “carbohydrate” hunger and the need (sometimes even the need) to quickly overcome it (snack with simple carbohydrates).
Such carbohydrates raise sugar levels above normal. In this case, the pancreas is triggered, which, through its intensive work, tries to reduce it. But the point is that Insulin converts excess sugar into fat.
And this spasmodic state is observed in a person throughout the day.
Diabetes mellitus, high blood pressure, weight problems - all these are problems acquired as a result of all of the above.

Possible consequences of a carbohydrate breakfast

A carbohydrate breakfast is no less harmful to the body than its absence. Simple carbohydrates (buns, sandwiches, coffee, oatmeal) sharply increase blood sugar levels (above normal). Insulin produced by the pancreas reduces it below normal, converts excess into fat, and leads to “carbohydrate” hunger.
Then the person urgently needs simple carbohydrates again. What will happen next is known.

And only a proper breakfast prevents “carbohydrate” hunger, addiction to flour and sweets, keeps blood sugar levels at normal levels, controls appetite throughout the day and helps get rid of excess fat!

Not convincing enough? Then let's look at 6 reasons why you need to find time for morning breakfast.

♦ Reason #1. Energy boost

The body needs energy in the morning. It's like a steam locomotive that can't run well if it doesn't have the right amount of wood in it.

Breakfast improves performance. It is recommended to eat light foods before 9-10 am.

♦ Reason #2. Improved mood

A morning meal helps set yourself up for a good day, and if breakfast is also delicious, it will definitely lift your spirits.

♦ Reason #3. Controlling hunger throughout the day

If you have breakfast in the morning, then throughout the day you will not feel so hungry, which means that there will be no need to eat a large amount of food. And the most important thing is that you won’t crave “junk” food so much.

♦ Reason No. 4. Improved memory and attention

According to studies, people who ate breakfast have significantly higher concentration and memory ability than those who skip it.

♦ Reason #5. Increasing stress resistance

Breakfast saves the body from stress. According to doctors, those who eat breakfast are not afraid of stress. It is recommended to eat porridge, salad and protein foods for breakfast - fish, eggs, meat.

♦ Reason #6. Help with weight loss and weight control

In the mornings there is a slow metabolism. For the body to work “correctly” you need to eat. Thanks to this, you can get rid of hunger during the day and start losing weight.
You can start the gastrointestinal tract and induce appetite with one glass of clean water on an empty stomach.. Liquid, drunk on an empty stomach, helps the body remove toxins and activates vital processes.

If you skip breakfast, metabolic processes will gradually slow down, there will be less energy in the body, and there will be an excess of calories eaten. The result is gained kilograms.

If you work a night shift or “go on a spree until the morning,” it is better to have breakfast when you return home, then go to bed and, when you wake up, continue to follow the system.

Let me remind you once again that you can eat absolutely anything for breakfast, without counting calories and without thinking about how harmful a given product is. But this doesn't mean you always have to have a big breakfast.

Proper breakfast

A proper breakfast should give the body:

1. Nutrient elements.

2. Water.

3 . And, most importantly, do not increase or decrease your blood sugar level!

The best time for breakfast is half an hour after waking up. It has been proven that it is best to have breakfast between 7 and 9 am. Of course, if you need to leave for work earlier, you should have breakfast earlier. But scientists have found that, according to biological rhythms, the human body is able to better digest and assimilate food if it is taken for breakfast at such a time.

Train yourself to have breakfast every morning at the same time, then after 2-3 weeks your stomach will remind you of food more clearly than any clock.

If you don’t have an appetite in the morning, buy yourself a bowl decorated with bright flowers - the right dishes help increase your appetite and improve your mood.

2-3 hours after breakfast, especially if it was light, you can have a snack with an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.

So, what foods should a nutritious breakfast consist of? Doctors insist that this list should include products such as:

• dairy and fermented milk (cottage cheese or kefir);
• egg dishes (boiled or fried eggs);
• corn muesli or flakes;
• various cereals;
• foods rich in carbohydrates (bread or toast).

It is recommended to drink tea with honey. And tea with honey and lemon will protect you from various viral diseases, because it is called a health drink.
Do not drink coffee on an empty stomach - this can cause gastritis. If you can’t imagine starting your day without a sip of coffee, then be sure to add milk to it.

There is a misconception that cereals contain a lot of calories. In this case, you need to remember that porridge serves as a huge source of energy and nutrients, which is enough for the whole day. Eat calmly and don't be afraid to add extra pounds to your figure.
Of course, there are exceptions to any rule. In our case it is instant porridge. They can easily ruin your figure because they contain large amounts of sugars, which are very harmful to our body.
Corn muesli and flakes are rich in nutrients and carbohydrates, don't be afraid to add milk to them. Both tasty and healthy!

From this positive note, we need to move on to the list of products, the intake of which in the morning has a very strong impact on our health. Whatever your breakfast is - dense and satisfying, or light - it is important to know that not all foods can be safely eaten in the morning.

What and why can’t you eat on an empty stomach?

Let's look at the main foods that are unhealthy for our body, which are best not consumed on an empty stomach.

So, this list will seem painfully familiar and favorite foods to many. After all, many people eat them for breakfast.

You can't have breakfast

• fatty, spicy and salty foods(the digestive organs suffer from eating such food);
• candy and confectionery products. Make it a rule not to eat sweets on an empty stomach. This will protect you from serious metabolic disorders, including diabetes. The thing is that when a large dose of sugar enters the stomach, the pancreas cannot cope with such a load and works to wear out. Large amounts of insulin quickly normalize blood sugar levels, after which the person feels weak and apathetic. Long-term indulgence in sweets on an empty stomach disables the functioning of the pancreas, which affects the performance of its basic functions, in particular the production of an adequate amount of insulin.;
• meat(requires a large amount of energy to absorb);
• alcohol(awakens appetite, and we eat more than necessary);
• coffee— lovers of morning coffee need to know that the caffeine contained in the drink, when it enters the stomach, leads to irritation of the mucous membrane, as a result of which the secretion of gastric juice increases. If you consume nothing else besides coffee, then the acid (stomach juice) begins to corrode the stomach tissue, thereby provoking the development of gastritis. In addition, coffee contains bitterness, which has choleretic properties, thereby provoking the useless release of bile from the gallbladder;
• canned and smoked meats It’s better not to consume it at all, and especially not for breakfast;
• contain many flavorings and preservatives chips, fast foods, instant cereals and soups:
• flour products (baked goods)— the yeast it contains promotes the production of gases in the stomach, which leads to bloating and, as a result, unpleasant sensations.
  If you cannot do without baked goods, then try to use non-yeast dough.

Products that have not undergone heat treatment, for example, fresh fruits, peppers, garlic, cause stomach diseases. Experts say that You should not eat oranges, pears, persimmons, bananas, tomatoes on an empty stomach.

• oranges are included in this list for the reason that these fruits can provoke the development of allergies and gastritis (therefore, it is recommended to have oatmeal for breakfast before drinking a glass of orange juice);
• The pear, in its composition, is simply a storehouse of useful substances, vitamins and minerals, but due to its high content of tannins, coarse fiber and fruit acids, it is not recommended to eat the pear on an empty stomach, but also on a full stomach. It is more correct to eat a pear at least half an hour after eating, and preferably an hour later. You should remember that after you have eaten a pear, you should not drink raw water, cold drinks, or eat heavy fatty foods or meat.
• and tomatoes contain large amounts of pectin and tannic acid, which cause the formation of stomach stones;
• bananas can cause the development of cardiovascular diseases due to their high magnesium content, which can disrupt the calcium-magnesium balance in the body;

Besides Don’t start your day with raw vegetables - cucumbers, cabbage, paprika, because acids contained in raw vegetables can cause irritation of the gastric mucosa. This is fraught with ulcers and gastritis. Therefore, they should not be consumed on an empty stomach, in particular, for people with digestive problems.

Garlic contains allicin, which can irritate the walls of our stomach and intestines. Which can result in gastrospasms.

By the way, eating yogurt for breakfast has become almost a tradition. But in fact, exactly Yogurt eaten on an empty stomach is useless.
The main value of fermented milk products lies in the beneficial microflora - lactic acid bacteria. If you take these products on an empty stomach, the bacteria enter an aggressive acidic environment and die in the stomach before reaching the intestines.
It turns out that healthy yogurt cultures will “eat up” gastric juice - when consumed on an empty stomach, yogurt loses a significant part of its beneficial qualities.
It is recommended to consume it two hours after meals or before bedtime. Only in these cases does it really help in the digestion process.

After 7-8 hours of sleep, the body requires fluid, since during this time a lot of moisture has evaporated. You can and even need to drink in the morning, since a glass of water allows you to “warm up” the gastrointestinal tract before eating breakfast. However, you should not drink drinks that are too cold since in this case you risk irritation of the mucous membrane of the stomach and intestines.
If you have chronic diseases of the digestive tract, then cold drinks can trigger exacerbations. In addition, cold drinks lead to a narrowing of the blood vessels in the stomach and a deterioration in local blood circulation, which will worsen the process of digesting food.

A cold drink is drunk 1.5 - 2 hours after a meal. But even if it is too hot, it is preferable to drink water at room temperature or slightly cool.
Also, do not drink the liquid in one gulp. Spread your water intake over several minutes, taking small sips.

Perfect breakfast

The British eat a whole multi-course meal for breakfast. The French make do with coffee with milk and a croissant. Russians traditionally had bread and porridge for breakfast. Is there really a perfect breakfast?

A few years ago, US scientists from the University of Connecticut conducted an interesting study of breakfasts for men. Volunteers were given standard scrambled eggs and toast on one day, and a bagel, yogurt and low-fat cheese on another. The calories in breakfast were equal.

Delicious breakfasts for the whole week

Monday: cereal cookies or bread, low-calorie yogurt, any fruit, a cup of tea (coffee)
Tuesday: whole grain toast with low-fat cheese, any fruit, a cup of tea (coffee)
Wednesday: cereal or muesli with drinking yoghurt, any fruit
Thursday: soft-boiled egg, 100-150g buckwheat porridge, grain bread, a glass of 1% kefir
Friday: cottage cheese, banana, apple and orange salad, seasoned with a spoon of honey, a cup of tea (coffee)
Saturday: rice or millet porridge with milk and pumpkin, a cup of tea (coffee)
Sunday: one egg omelet, oatmeal, grain bread, a glass of juice (preferably freshly squeezed)
Based on materials from www.calorizator.ru, eat-healthy.ru,

Ever since childhood, our parents constantly repeated that if you want to grow up big and healthy, you need to eat well. So why, as adults, do we forget about proper and rational nutrition?

Remember that health cannot be bought with money and cannot be restored either. Good nutrition is the key to good health. And an important component of it is a proper breakfast.

Photo: maminovse.ru

Avoid coffee on an empty stomach

Breakfast is considered a meal. But not everyone knows what products to choose for him and often eat whatever comes to hand.

But in order to be healthy and prevent the development of diseases, you should avoid eating foods on an empty stomach from the list compiled by the Atmosfera website.

1. Citrus fruits

Oranges, tangerines and lemons eaten on an empty stomach can provoke allergies and contribute to the development of gastritis. Before drinking a glass of citrus juice, it is recommended to have a hearty breakfast of oatmeal or other porridge.

2. Bananas

Bananas are on this list because of their large amount of magnesium, which can affect the functioning of the cardiovascular system. Uncontrolled consumption of this fruit on an empty stomach threatens to upset the calcium-magnesium balance.

3. Raw vegetables

Raw vegetables contain a lot of acid, which irritates the mucous membrane in a matter of seconds. Therefore, eating a tomato, cucumber or cabbage on an empty stomach can cause a lot of problems for people with digestive problems. Tomatoes, in turn, due to their high content of pectin and tannic acid, contribute to the formation of stomach stones. The same goes for pears and persimmons, by the way.

3. Red meat

Red meat itself is a rather heavy product, especially in the morning, when the body, having not gained energy, is not yet able to cope with so much protein. Therefore, it is better to postpone the consumption of complex animal proteins for lunch.

4. Quick breakfasts

It is better not to trust advertisements that talk about the benefits of breakfast cereals, because in fact these products do not bring any benefit. On the contrary, being a rich source of carbohydrates, quick breakfasts sharply increase your sugar levels, as a result of which you will be tormented by “ravenous” hunger at lunch, which can lead to overeating. The result is weight gain.

6. Sausage sandwiches

Sausage and ham contain many harmful components, some of which are extremely harmful carcinogenic substances that provoke the formation and development of cancer cells. Segodnya.ua recently wrote about this. Such sandwiches are especially harmful in the morning on an empty stomach, when the poorly protected empty stomach is simply not ready for such a chemical attack.

7. Garlic

Besides the bad breath that will haunt you all day, garlic is simply not good for you in the morning. It contains the substance allicin, which irritates the walls of the gallbladder and stomach. As a result, their motor activity is impaired, and gastrospasm may also occur.

8. Coffee

How can you imagine a morning without a cup of coffee, you ask? It’s easy, because you don’t have to completely give up your favorite drink. Just don’t drink it on an empty stomach: coffee irritates the mucous membrane, increases the secretion of gastric juice and contributes to the development of gastritis. If your breakfast consists of only coffee, be prepared for the fact that bitterness, which has choleretic properties and provokes the useless release of bile, can make you suffer from pain from the very morning.

9. Sweets

Sweets are harmful in themselves, and even more so on an empty stomach. This is due to the fact that immediately after waking up, the pancreas is not able to produce the required amount of insulin, which can lead to an increase in blood sugar and, as a result, the occurrence of eye diseases and the development of diabetes. A large dose of sugar entering the stomach in the morning forces the pancreas to work hard, and a long-term addiction to sweet breakfasts leads to

Breakfast is perhaps one of the most important meals. It provides us with the necessary nutrients, charging us with strength and positivity for the whole day. For a child who faces high mental stress at school or intense physical activity in the sports section, a morning meal is simply irreplaceable.

But it is important to feed your son or daughter a healthy breakfast, because some foods are highly undesirable to eat on an empty stomach, because this is fraught with gastritis, increased blood sugar, fatigue and absent-mindedness.

Breakfast cereals

Children love all kinds of sugar-coated cereals and chocolate balls! Adults also prefer to feed their offspring breakfast cereals, adding milk or yogurt to the cereal - quickly and tasty. But is it useful? Nutritionists and pediatricians confidently say: “No!”

American scientists believe that ready-made breakfast cereals contain virtually no nutrients, but contain excess sugar. Experts tested more than 80 brands of popular cereal flakes and came to the conclusion that the sugar content in a serving of honey flakes is 56% of the total weight of the product in the pack.

Sweets on an empty stomach are harmful, as they lead to sudden spikes in blood sugar. When sugar levels drop, we feel hungry. That is, it is almost impossible to get enough of the cereal; within an hour or an hour and a half, your child will want to eat again.

Porridge is an excellent alternative to breakfast cereals. If your child is not a connoisseur of this dish, pamper him with homemade granola. You will need nuts, seeds, dried fruits, honey. All this needs to be mixed and baked in the oven.

Raw vegetables and fruits

There is no doubt about the benefits of these essential sources of vitamins. But eating vegetables and fruits early in the morning is quite controversial. The fact is that coarse fiber contained in many fruits irritates the gastric mucosa. Hence the pain, heaviness and bloating.

You shouldn’t give up an apple or peach for breakfast; it would be best to add pieces of fruit to porridge or give them to your child after the main meal. An important rule: pears, citrus fruits and bananas should not be given to a child who has not yet had a crumb in his mouth. Pears have a lot of fiber, so it’s best to eat them an hour or two after breakfast.

Oranges, tangerines, grapefruits and limes contain acid that can irritate an empty stomach. All this can lead to gastritis and diathesis in the future.

What about bananas? They are ideal for breakfast, you say. Not really. According to recent studies, magnesium, contained in large quantities in bananas, disrupts the calcium-magnesium balance in the human body and causes diseases of the cardiovascular system.

Fresh vegetable salad for breakfast is not recommended, as it is too heavy for the stomach in the morning. Cucumbers, tomatoes, cabbage irritate the mucous membranes and cause bloating.

10 effective ways to instill in children a love of healthy food

Yogurt

It is better to leave yogurt and other types of fermented milk products for the evening, as they will not bring the desired benefits in the morning. The fact is that, for example, yogurt contains live bacteria that normalize the intestinal microflora and help digest food entering the body.

If you eat yogurt on an empty stomach, these bacteria will quickly enter the aggressive acidic environment of the stomach and die before they can reach the intestines.

It's the same story with kefir. Therefore, it is best to eat yogurt and drink kefir (yogurt, fermented baked milk) a couple of hours before bedtime. And, of course, give preference to natural products without thickeners, preservatives or flavor enhancers.

Curd products

Various sweet curd masses and curd cheeses fall under this description. The content of healthy cottage cheese in them is insignificant. It mainly contains palm oil, flavor enhancers and sugar.

Curd cheese can be given to a child as a dessert after the main meal, but there is no need to hope that this product will replace a full breakfast.

Coffee

This drink is not suitable for every child. It is better for children under 10-12 years of age to refrain from drinking coffee, since the caffeine in its composition does not have the best effect on a fragile nervous system. The child becomes irritable, hyperexcitable and aggressive. Coffee can also cause stomach pain and headaches, and disrupt the functioning of the heart and kidneys. Coffee on an empty stomach is contraindicated not only for children, but also for adults.

Tea is less harmful, but it also contains caffeine, which means that you should not get carried away with the aromatic drink. For your child’s breakfast, you can brew herbal or fruit tea by adding honey and cinnamon.

Fresh bakery

Eating hot buns and bread on an empty stomach is harmful to digestion. Fresh baked goods lead to increased gas formation, bloating and heaviness in the stomach. Don’t stop your child from enjoying baked goods, just pamper him with a fresh bun for an afternoon snack.

Sandwiches

A favorite quick breakfast for adults and children. With cheese, sausage, butter - it seems that sandwiches can be made from anything. But this is not the best breakfast option.

Canadian scientists have found that the high calorie content of ham and cheese sandwiches impedes the functioning of the circulatory system. Over the years, this leads to a buildup of fat on the artery walls. Thus, scientists came to the conclusion that sandwich lovers are at risk of developing atherosclerosis.

Here is a list of foods that, when consumed on an “empty” stomach in the morning or before bed, are harmful to your health.

Oranges

Taking on an empty stomach can cause allergies and gastritis. If you prefer to drink a glass of freshly squeezed orange juice in the morning, have oatmeal for breakfast.

Bananas

Eating bananas on an empty stomach increases the risk of developing cardiovascular diseases. Bananas contain a lot of magnesium, and when taken on an empty stomach, it can disrupt the calcium-magnesium balance in the body.

Raw vegetables

Vegetables such as cucumbers, cabbage, and paprika can cause irritation to the gastric mucosa due to their acid content. It can also lead to ulcers and gastritis.

Yoghurts

This list even includes such a popular breakfast as yogurt. And all because eating yoghurt on an empty stomach does not have any effectiveness. The stomach copes well on its own and does not need yogurt bacteria. It is better to eat it two hours after meals or before bed.

Cold drinks

They complicate the start of digestion in the morning, it is better to drink slightly warm ones.

Sweets

After waking up, the pancreas is not able to produce the required amount of insulin to break down sugar. This provokes an increase in blood sugar. Sugar is also an acid-forming product that can disrupt the acid-base balance.

Coffee

Those who like to drink a cup of coffee in the morning on an empty stomach should think about replacing their morning “ritual.” Coffee on an empty stomach irritates the gastric mucosa, thereby promoting the production of excess gastric juice, which leads to gastritis.

Garlic, canned food and smoked meats

It is also worth mentioning the dangers of eating garlic on an empty stomach; it causes gastrospasm. As well as all kinds of canned and smoked foods that should not be consumed at all, and not just for breakfast.

First, a few words about why it is not recommended to eat at night. At night, during sleep, the digestion process slows down, so food that enters the stomach shortly before sleep remains there almost undigested until the morning, simply rotting there. In the morning, the stomach must digest all this, but doing this after waking up is not easy for it.

As a result, toxins are formed that are absorbed into the blood. This results in lethargy, weakened immunity, and excess weight.

Snacks

Chips, popcorn, crackers, cereals - they contain a high content of chemicals and are high in calories. And as we already know, a large amount of calories at night is contraindicated.

Meat, fish and other protein foods

Protein products of animal origin fill you up very quickly, even in small doses. Although such food at night will not affect your excess weight, it will take a long time to digest; even in wakefulness, this process takes about 4 hours. Therefore, if you go to bed without having time to digest it, it will lie as a dead weight in your stomach and decompose.

Bakery and flour products

These products are quickly digested and do not linger in the stomach. But they cause a sharp jump in blood sugar and the release of insulin into the blood. And since at this moment your activity is at a minimum level, all the calories you eat will be stored as fat.

Chocolate

Eating chocolate at night has the same effect as eating flour products; the excess is deposited on your problem areas.

Nuts and dried fruits

They are undoubtedly very useful. But at the same time, nuts are very high in calories, and dried fruits contain fructose, essentially the same sugar. Will you be able to stop in time once you start eating them?

Coffee

We believe that many people understand that drinking coffee before bed is unacceptable. Even small amounts of caffeine cause sleep disturbances. You should avoid drinking coffee a few hours before bed.

Alcohol

Perhaps it can help someone fall asleep. But the quality of sleep will be low. Frequent awakenings, headaches, nightmares.

What should you do now, you ask, if you can’t eat, but really want to? There is no need to go from one extreme to another. After all, long pauses of fasting give a signal to the body to deposit reserves, and sleeping on an empty stomach is fraught with insomnia.

A light dinner three hours before bedtime will save you. Vegetable salads with low-fat cottage cheese, a glass of milk, a piece of cracker or cheese.

But what if you want to eat something shortly before bed? There is a solution, choose foods with negative calories:

Apples

They contain fibers that normalize the functioning of the gastrointestinal tract, reduce cholesterol levels, and promote weight loss. But if you have stomach problems, they can cause gas formation.

Citrus

Celery

Low-calorie product, contains a lot of fiber. Can be consumed as a salad with carrots or as fresh juice. But celery is contraindicated during pregnancy, breastfeeding, varicose veins and stomach diseases.

Flounder

Quickly and easily absorbed due to the protein content with a well-balanced amino acid composition. Few calories, lots of vitamins and other useful elements.

Kefir

An easily digestible product has a beneficial effect on the intestines. Contains a lot of calcium, this microelement is well absorbed in the dark, at night during sleep. Kefir has a calming effect and can be drunk as a mild preventative against insomnia. Do not overuse if you have high stomach acidity.

Beet

Low calorie product. Recommended to be taken as a salad with vegetable oil. It burns fat and does not allow the fat cell to become overgrown with blood vessels, which means it does not allow it to live. It also regulates intestinal motility, normalizes intestinal flora, and cleanses the body of waste and toxins. Contraindications: kidney disease, acute inflammatory processes in the stomach.

Banana

You can take no more than one before bed, it will help you fall asleep. Thanks to the amino acid tryptophan contained in bananas, it has a beneficial effect on the nervous system. Contraindicated in case of high blood sugar. Unripe bananas cause gas.

You can also have chicken breast, bread, oatmeal with water, one baked potato, and a handful of dried fruits in small quantities.

Warm milk and honey will give you a good sleep, and a cup of green tea with milk will satisfy your hunger. published

P.S. And remember, just by changing your consumption, we are changing the world together! © econet