Heavy Stomach? Here's how to eat a healthy dinner

Tired or alert? Are you eating the right things in the evening?

We all know the drill: Dinner should be healthy, satisfying, but under no circumstances should it disrupt our sleep. And if you're watching your weight, you naturally keep an eye on the calories. However, many myths surround the last meal of the day. We spoke to nutrition expert Carolin Kotke, who sheds some light on the matter. Get ready: Not all the rules you know are true!

Why Our Body Slows Down in the Evening

Did you know that your entire body follows a circadian rhythm? This is your internal clock, which adapts to day and night. As soon as it gets dark, your body switches to rest mode. This also applies to your stomach and intestines: Digestion works significantly slower now. A too heavy meal late at night can therefore severely affect your sleep. In particular, dishes rich in fat and protein take much longer to digest. Kotke's golden rule is therefore: Don't eat anything heavy or substantial about two to three hours before bedtime. This gives your body enough time to optimally prepare for nightly regeneration.

Late Eating and the Weight Issue

It's no secret: those who eat late are more prone to weight gain. This is not only due to the amount but also the timing of calorie intake. Your metabolism slows down in the evening. Researchers have found that your body releases more insulin and your blood sugar level rises more sharply after a late, carbohydrate-rich dinner. This is doubly unfavorable, as insulin blocks fat burning and strong blood sugar fluctuations can quickly trigger cravings.

The Good and the Less Good: What Should Be on Your Plate

Don't worry, Kotke is not a fan of strict prohibitions! She wants to dispel the myth that certain things are off-limits in the evening. The deciding factors are quality and quantity.
In the evening, you should primarily avoid foods with high sugar content—bye-bye, TV snacks!—which send your blood sugar level on a rollercoaster ride. You should also avoid overly heavy, fatty dishes and large amounts of meat. And be careful with drinks: Caffeine and alcohol also interfere with your sleep cycle.
But what about pasta? Good news: Carbs are allowed! But focus on complex carbohydrates like whole-grain pasta, quinoa, or legumes. These contain lots of fiber, keep your blood sugar level stable, and keep you feeling full longer. That's the key! As an ideal snack before bed, the expert recommends bananas and nuts. They provide valuable magnesium and tryptophan—substances your body urgently needs to produce sleep hormones.
Kotke's recipe for a perfect dinner is a mix of complex carbohydrates, healthy fats, lean proteins, and plenty of vegetables. How about roasted vegetables or salmon with quinoa? Give it a try and sleep well!