restrain yourself, please , the same harvard plate, and if you take it, the international institute of integrative intraciologynd whole grains, a quarter remains protein, and a little less fat remains, for example, vegetable soup is suitable, plus protein plus healthy fats, well, you can do this in a scientific way, well, and it seems to me that the most controversial topic is dinners, someone says to give them up altogether, because everything is put off, everything that you ate for dinner, someone says, the main thing is not to eat afterwards. they said before now they say it’s not at 18:00, how much time is left before bedtime, let’s figure it out, if you use the same miin, the institute that i mentioned as an example, they recommend dinner from 5 to 6, my opinion, not all people can do it at this time have dinner, not everyone has breakfast early, that is, here you need to look individually, it is important that dinner... be no later than 3 hours, so i would say 3 hours before bedtime, yes, why? because if it is later, the body will spend energy on digestion, activation of hormones will occur, the result i