A light dinner with both foods may be acceptable in certain situations, such as when you are sick or do not have much of an appetite, and should not be eaten on a regular basis.
It is very common to eat only fruit or yogurt for dinner, or both. Above all, it is a popular practice among those looking to lose weight. However, nutrition experts suggest that this practice may not be as healthy or effective as you think. Nutritionist Júlia Farré from the Júlia Farré Center in Barcelona, in statements to La Vanguardia, warns about the possible nutritional imbalances that it can cause.
Farré points out that limiting ourselves to eating only fruit or yogurt for dinner means that we don’t eat other essential foods. "If we only eat fruit, we are displacing other foods that are important to eat, such as eggs, fish or vegetables," Farré commented. This restrictive diet could lead to a deficiency of essential nutrients that are necessary for the correct functioning of the body.
While a light dinner of yogurt or fruit may be acceptable in certain situations, such as when you are sick or don’t have much of an appetite, it is crucial not to do so on a regular basis. “I wouldn’t make it a habit or even say it’s a healthy practice,” Farré stresses. The key idea is to maintain a balanced and complete diet that includes the variety of nutrients the body needs.
Tips for a balanced dinner
Integrating all food groups into every meal is not the most common practice. Furthermore, due to the pace of modern life, it can be impractical. However, it is important to ensure that the adequate amounts of vitamins and nutrients recommended by the
World Health Organization (WHO) are consumed throughout the day.
The WHO recommends consuming at least 400 grams of fruit and vegetables a day to benefit health and prevent cardiovascular diseases, diabetes and obesity. Therefore, we should evaluate the composition of our meals throughout the day to ensure an adequate balance of nutrients. If lunch has been low in nutrients, dinner should compensate with foods rich in vitamins, minerals, proteins and healthy fats.
Para determinar si es beneficioso cenar únicamente yogur o fruta, es crucial hacer un análisis de la dieta diaria y evaluar si se satisfacen las necesidades nutricionales requeridas. Esto implica considerar lo que se ha consumido durante el día y ajustar la cena según los nutrientes que aún se necesitan.
Eficacia de la cena ligera para adelgazar
En términos de perder peso, la estrategia de cenar solo yogur y fruta podría no ser tan efectiva como se piensa. Aunque ambos son alimentos beneficiosos, esta cena no garantiza la pérdida de peso, especialmente si el resto de las comidas del día no son controladas adecuadamente y se consumen calorías vacías y grasas poco saludables.
Aunque una cena ligera puede ayudar a compensar los excesos de otros momentos, no sería suficiente para perder peso de forma efectiva y saludable, según expertos en nutrición. El control y la moderación en las comidas a lo largo del día son aspectos fundamentales para lograr una pérdida de peso sostenible y saludable.
Si se elige una cena ligera basada en yogur o fruta, los nutricionistas recomiendan frutas con bajo índice glucémico, como manzanas o peras, que ayudan a desinflamar y a mejorar el sueño, activando la leptina. En cambio, frutas con alto índice glucémico pueden llevar a aumentos rápidos del azúcar en sangre, seguidos de bajadas bruscas que provocan hambre nuevamente.
Respecto al yogur, lo ideal es que sea entero, natural y sin azúcares añadidos. Aunque contienen menos grasas saludables que otros alimentos como carne o pescado, son muy saciantes y también activan la leptina, lo que puede ser beneficioso para la pérdida de peso.