04/23/2026
Diet reminder!
I really want to start focusing more solely on protein and veggies for dinner more consistently. Getting back into top physical form is something that’s very important to me. Some of the benefits of this are as follows:
1. By removing refined carbohydrates (like pasta, white rice, or bread) from dinner, you avoid a significant insulin spike before bed. This stabilizes blood glucose levels throughout the night, preventing the “crash” that can sometimes lead to late-night hunger or restless sleep. It is particularly beneficial for those with insulin resistance or Type 2 diabetes.
2. Protein has the highest Thermic Effect of Food (TEF), meaning your body burns more calories digesting protein than it does digesting fats or carbohydrates. Protein and fiber (from veggies) are highly satiating. They suppress “hunger hormones” like ghrelin and stimulate “fullness hormones” like PYY and GLP-1. This makes you less likely to snack after dinner, creating a natural calorie deficit.
3. High-carb, sugary dinners can lead to indigestion or blood sugar fluctuations that wake you up in the middle of the night. Lean proteins like turkey, chicken, and fish contain tryptophan, an amino acid that serves as a precursor to serotonin and melatonin (the sleep hormone). When paired with vegetables rather than heavy starches, many people report feeling less “bloated” or “heavy,” leading to more restful sleep.
4. Your body does the majority of its tissue repair and muscle building while you sleep. Providing a concentrated dose of amino acids (from protein) right before the long fasting period of sleep ensures your muscles have the necessary “building blocks” to recover from the day’s activities or a workout.
5. Many common dinner starches (processed grains, heavy creams, or sugary sauces) can contribute to water retention and digestive inflammation. Vegetables are rich in antioxidants and phytonutrients that combat oxidative stress. By sticking to whole, unprocessed plants and proteins, you are likely to wake up feeling “leaner” and less puffy in the morning.
Let’s continue taking this journey together💪
