Is It Good To Have Only Fruit Or Yogurt For Dinner?
It is quite common, especially among the adult population, to have only one fruit or yogurt for dinner. Some people wonder if this option is good or if on the contrary it would be better to make a more consistent or abundant dinner.
Recent advances in the field of chronobiology suggest that eating light dinners could stimulate weight loss in genetically predisposed individuals.
In sedentary people who do not have a high caloric expenditure, the option of eating only fruit or yogurt may be beneficial. First of all, it is a light dinner from the caloric point of view that will help with weight control. On the other hand, it presents a correct supply of antioxidants, although the best option would be to combine both foods.
Macronutrients and antioxidants
Yogurt is a food that provides fat, protein and probiotics. The latter are essential for the maintenance of a correct intestinal microbiota. The microbiota is involved in digestion, has anti-inflammatory properties and is involved in the prevention of complex diseases. It is also closely related to mood.
On the other hand, the fruit presents a contribution of carbohydrates -although mostly simple sugars-, fiber and antioxidants. Fiber is essential for proper gastrointestinal health, as it has a preventive effect on colon cancer, according to a study published in The Cochrane Database of Systematic Reviews.
Antioxidants have an anti-inflammatory effect and fight against the formation of free radicals, preventing aging. A daily contribution of these nutrients is essential for the functioning of the body.
The best option is to combine both foods for dinner. It can even be positive to add a tablespoon of some type of seeds to boost the load of antioxidants and mono and polyunsaturated fats.
You just have to be careful about choosing fruits that are not excessively rich in carbohydrates such as bananas or dates. In these types of situations, fruits rich in fiber such as apple or pear are an excellent option. In the case of suffering from fluid retention, you can opt for pineapple to take advantage of its diuretic properties.
Fasting as an option
Another interesting option for light dinners is no dinner. Fasting has benefits on body composition and on the reduction of markers associated with diseases such as glucose and insulin. This is stated by a research published in the journal Clinical Nutrition ESPEN, where the practice of intermittent fasting is associated with an improvement in body composition and lipid profile.
Thus, performing at least 2-3 weekly fasts is a beneficial practice for almost any individual. Fasts can be carried out by eliminating breakfast or skipping dinner. It is even possible to fast for a full day once or twice a week.
Other interesting dinners
In the case of individuals who suffer from more appetite at night, it may be that fruit or yogurt is not the only intake. In this case, the best option is to include a more protein option, with a small amount of fat that acts as a retardant for digestion.
On the other hand, it is a good idea to introduce other types of vegetables that add volume to the dish, but with low caloric density. In this type of situation, having grilled meat, egg or fish accompanied by vegetables or salads is usually the best option.
Protein substitutes for meat have become quite fashionable lately. They are also valid to include in dinners. Tofu or seitan can be added to a multitude of preparations and accept different vegetables. The only thing to keep in mind is to avoid a large carbohydrate intake at this time of day if you have not done a previous physical activity.
Conclusion on dinners based on fruit or yogurt
Both yogurt and fruit are interesting foods for dinner. Despite this, the combination of both is more positive than their consumption separately. In the case of sedentary people or those looking to lose weight, this is a dinner option to consider.
Do not forget that fasting can also be an excellent idea when it comes to improving body composition. It offers positive results on weight loss and health improvement. In the case of people who cannot tolerate a fast or a light dinner, the best option is to opt for the combination of a protein food with a serving of vegetables.
