In one of the previous articles, we already explained that you can have dinner after 6:00 PM , and right before bed, and generally at any time convenient for you. But the choice of products for many is still something unknown - this is not allowed, this is not allowed...

It is generally accepted that the best options for dinner are fruits, vegetables and fermented milk products. Salad and kefir are a hated tandem for many people trying to lose weight. But even in the listed categories there are “enemies” that fitness gurus advise avoiding. For example, harmless fruits and cottage cheese, which for many years were considered almost the ideal dietary dinner, were “hit”. Let’s try to figure out why they deserved such disfavor.

Fruit for dinner – what’s wrong?
Most fruits have a relatively low calorie content. For example, apples contain only 52 kcal per 100 g, so few people think about whether it is possible to gain weight from apples at night. 100 g of pears contain 57 kcal, oranges - 47, apricots - 44 kcal. The most caloric fruits are bananas and grapes: the former give the body about 90 kcal per 100 g, the latter - 67-70 kcal. In general, it is not difficult to fit 100, 200 and even 300 g of fruit into the daily calorie intake. The body will even say thank you for this, because fruits contain a large amount of fiber, which improves digestion, and a lot of vitamins. But why do some trainers and nutritionists advise avoiding fruit in the evening?

Is the glycemic index scary?
It's all about the high glycemic index (GI). It is believed that simple carbohydrates eaten at dinner in the form of fruit will not have time to be spent on energy needs and will go straight to the hips or sides. But we have already said in our articles more than once that there is no need to be afraid of a high GI if you are not a diabetic. Even if a small amount of glucose from fruit is used to replenish fat reserves, in the absence of other needs in the evening, you will still burn these tiny grams the next day if you maintain an average daily calorie deficit. Simple physics!

Fructose and fat
There is also an opinion that fructose (fruit sugar) cannot be used to replenish glycogen reserves in muscles and liver, therefore, it does not serve as a source of energy, but is simply deposited where it is not needed. If you also remember this horror story, wondering whether it is possible to eat an apple at night, remember the simplest mechanism of assimilation of disaccharides, to which fructose belongs. Both in muscles and in the liver, fructose is successfully phosphorylated, and the metabolites obtained from it are used to obtain glycogen. And if your diet does not exceed the needs of the body, you will not gain weight from fruits. And the calories in them are zilch!

Warning: gases!
But there is another nuance, because of which people doubt whether it is possible to eat apples and other fruits in the evening. The fact is that many fruits contain short-chain carbohydrates, which are poorly absorbed in the gastrointestinal tract. They can cause increased gas formation, bloating, and sometimes even painful colic and diarrhea. Plums, apples and grapes have the worst reputation in this regard, in second place are pears and peaches, in third place are cherries, sweet cherries and apricots.

Not everyone is susceptible to these unpleasant symptoms, but if your digestive system is anything but invulnerable, think three times before eating an apple or a bunch of grapes before bed. Even if you get by with “little bloodshed” and don’t need to get out of bed at night, the discomfort in your stomach can seriously ruin your sleep. And if you have intense cardio planned for late evening with a partner (if you know what I mean), refrain from such delicacies.

Final Summary

Can you eat apples in the evening? Yes, if they do not harm your health and fit within the KBZhU framework. Can you gain weight from fruits eaten at night? Yes, but only if they do not fit within these KBZhU frameworks. It's simple - the laws of thermodynamics also apply to our figures. As always, we urge you not to complicate your life, because proper nutrition is a subjective concept for each person. The menu should be tasty, healthy and balanced, and you should not cross out your favorite products from it just because of unfounded myths.

Resources
https://www.storeboard.com/blogs/health/yoga-mat-for-beginners/5927694
https://davidnalson.pixnet.net/blog/post/222819529
http://publish.lycos.com/johnkelin/why-do-you-need-a-yoga-kit/
https://www.atoallinks.com/2024/choosing-mat-ashtanga-vinyasa-yoga/
https://samuelmag.nethouse.me/posts/yoga-mat-traveler
https://www.onfeetnation.com/profiles/blogs/review-of-shanti-yoga-mat
https://www.nairaland.com/8249428/review-kailash-yoga-mat
https://murrayblog.tistory.com/32
https://medium.com/@simonsmiths/why-pvc-yoga-mats-not-recommended-359a689e33f2
https://www.deviantart.com/simonsmith02/journal/How-to-Care-for-Your-Yoga-Mat-1115288930