Although there is no unanimity regarding the ideal number of meals to eat throughout the day, the truth is that there is a general opinion that It is not advisable to eliminate any of the main mealsbreakfast, lunch and dinner. Therefore, if we follow this recommendation, we will not skip any of them, including dinner.

Furthermore, we must keep in mind that not having dinner is not, by any means, synonymous with losing weight. In fact, there are studies that show that avoiding dinner or reducing it to a piece of fruit or yogurt with the aim of losing weight can not only have the opposite effect (make you gain weight), it can also cause an imbalance for your body, since can directly affect ghrelin and leptintwo hormones that regulate appetite, food intake and metabolism. Remember that ghrelin stimulates hunger, leptin suppresses it.

Broadly speaking, the behavior of these hormones is that at night, ghrelin usually increases and leptin decreases. This means that if we eat little dinner, we can feel hungry after a few hours, which It will take us straight to the refrigerator before going to bed or even in the middle of the night. Which, in turn, can trigger sleep or eating disorders or weight gain, among other pathologies.

Regulate hunger with diet

Some ways to regulate ghrelin and leptin at night are to avoid extreme and restrictive diets, as well as sleep well and manage stress. On the other hand, there are certain foods that have the ability to activate leptin, the hormone that reduces hunger. Among them, there is one that is especially interesting, both for its exceptional nutritional value and for its versatility in cooking. It is about the egga very nutritious food and very easy to introduce into the diet.

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The egg is a food very rich in quality complete proteins. So much so that it is considered the paradigm of protein foods. Precisely because of the high quality of its protein levels (6.4 g per egg), it is attributed properties such as its great satiating power, ability to reduce the feeling of hunger and accelerate metabolism.

Furthermore, it contains It has large amounts of vitamins A, B6, B12, D and E. It is also rich in folic acida very important vitamin for pregnant women, as it contributes to the formation of the fetus’s brain.

Of particular importance is the lecithin that contains the egg yolk, since it can increase the production of leptin in the body. In addition, the egg also contains hilla nutrient that helps regulate fat metabolism and prevent leptin resistance.

It also improves the health of skin, hair and nails, due to its biotin content, and protects vision due to its contribution of lutein and zeaxanthin, two antioxidants that prevent eye damage from sunlight.

How many eggs should you eat a day?

It is clear that the egg is a nutritionally very healthy food. Now, this statement was not always so emphatic. In fact, for a long time it was advised to be cautious when eating eggs. The number of units that were recommended to be eaten ranged between 3 and 4 per week. However, now the World Health Organization recommends consuming at least 1 egg a day for the general population and some 3 or 4 a week in people who have high cholesterol, due to its great potential in nutrients.

Along the same lines, the Spanish Heart Foundation recommends consuming between 3 and 5 eggs a weekand reduce consumption to 2-3 whole eggs (white + yolk) in case of high blood cholesterol levels, or 2-3 yolks and 4-5 whites weekly.

Better cooked

The way it is cooked can greatly influence the nutritional composition of food. One of the most obvious examples is found in potatoes. Cooked potatoes provide approximately 87 calories per 100 grams, while French fries contain between 300 and 500 calories for the same amount.

In the case of eggs, there is not that much difference, but there is also a significant gap. Thus, while a boiled egg has about 76 calories, The fried egg can exceed 100 calories.

Therefore, it is recommended to consume hard-boiled or poached eggs, as this avoids the use of oil or butter that can increase calories and saturated fat.

One of the egg recipes that could fit into a healthy diet could be a scrambled egg. mushrooms or a stir fry spinach. In any case, experts recommend avoiding or limiting frying and battering, since these cooking methods involve greater absorption of fat and calories.

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