The habit of having a fruit or yogurt dinner is quite common, especially as adults. Some wonder if it is a viable alternative to a regular dinner or if they should opt for a larger meal
The most recent studies in the field of chronobiology suggest that consuming a light dinner promotes weight loss in individuals genetically predisposed to gain weight.
For those with sedentary habits that do not require significant energy expenditure, having a fruit or yogurt dinner can be beneficial. It is a light meal from a caloric point of view that offers the right amount of antioxidants. The best choice is to combine both foods.
Macronutrients and antioxidants
Yogurt is a food that contains fats, proteins, and probiotics. The latter is essential for keeping the gut microbiota healthy. The intestinal flora is essential for proper digestion has anti-inflammatory properties and contributes to the prevention of complex diseases. Furthermore, it is closely related to mood.
On the other hand, fruit is high in carbohydrates, albeit mostly in the form of simple sugars, fiber, and antioxidants. Fiber is essential for healthy gastrointestinal health and, as reported in The Cochrane Database of Systematic Reviews, has a preventative effect against colon cancer.
Antioxidants have an anti-inflammatory effect and fight against the formation of free radicals, preventing aging. Taking these nutrients every day is therefore essential for staying healthy.
Consuming a dinner based on fruit and yogurt is therefore ideal. Even better if you add a teaspoon of seeds, so as to increase the antioxidants and the amount of mono and polyunsaturated fats.
Just make sure you choose fruit that is not too high in carbohydrates, such as bananas or dates. The best fruits in this sense are the apple or pear. If you have water retention problems, pineapple is ideal thanks to its diuretic properties.
The option of fasting
If you want to keep yourself light in the evening, another option is to skip dinner straight away. Fasting offers several benefits to the body including lowering glucose and insulin, both of which are associated with serious illness.
This is what emerges from research published in the journal Clinical Nutrition ESPEN, where we read that intermittent fasting is associated with an improvement in body composition and lipid profile.
Doing at least 2 or 3 fasts a week can be good for any individual. You can skip breakfast or dinner, or go on a complete fast for a full day twice a week.
Other interesting options as an alternative to a dinner based on fruit or yogurt
If your appetite tends to increase in the evening, a fruit or yogurt dinner may not be enough. In this case, the best option is to add a more protein variant, with a small number of fats that prolong the time of digestion.
A good idea is to include greens or vegetables to give volume to the dish, always low in calories. A dinner of grilled meat, eggs, or fish accompanied by vegetables or salad is one of the best options.
Protein substitutes for meat have recently come into vogue, equally valid for dinners. Tofu or seitan lend themselves to countless preparations and go well with many vegetables. We must remember, however, that it is better to avoid ingesting too many carbohydrates if you have not exercised during the day.
Conclusions on a fruit or yogurt dinner
Yogurt and fruit are valid foods for our dinners. By combining them, our meals will be even more nutritious. In the case of people who are sedentary or who intend to lose weight, this is one of the most valid options for evening meals.
Do not discard the option of fasting, another ideal solution for improving body composition, controlling weight, and improving overall health.
If you can’t tolerate skipping a meal or eating too little, it is advisable to combine a protein food with a ration of vegetables.
You may also like to read: Recipe for sea bream with wheat risotto sauce.