What Should I Eat In Dinner To Lose Weight


What should i eat in dinner to lose weight? A balanced dinner can help you lose weight while eating healthy. The key is to eat plenty of protein, which will keep your body feeling full. Protein helps build muscle that in turn burns more fat. Here is a list of low-calorie dinner recipes to help you lose weight fast and enjoy the process.

Losing weight is not as simple as eating less or exercising more. It’s about eating the right foods at the right times to keep you from overeating. This article will show you how a few simple tweaks in your evening meals can help you shed the pounds for good.

What to Eat for Dinner to Lose Weight

When you’re trying to slim down, every meal-and calorie-counts. But that doesn’t mean that dinner has to be a skimpy salad. You can build a filling, diet-friendly dinner (that includes dessert) around these four slimming ingredients.

1. Salad Greens

Start your supper with a simple salad: it’s low in calories and research out of Penn State shows that eating a first-course salad can cut your overall calorie intake at a meal by up to 12 percent. Plus, a vegetable-packed salad delivers fiber, a must-have when you’re dieting. Fiber helps you stay satisfied longer-and, according to one study, upping your fiber intake may help prevent extra pounds from creeping on and even promote weight loss.

2. Lean Protein

Beef, chicken, pork, fish, tofu or beans-it doesn’t matter which you pick-all are protein-rich. Gram for gram, protein will keep you feeling fuller longer compared to carbohydrates and fat (read: help keep those midnight snack attacks at bay). And don’t forget about dairy: recent research, published in the Journal of Nutrition, found that the protein in dairy (called whey protein) may help ward off weight gain and help build lean body mass.

3. Whole Grains

You probably already know that for overall health you should be making at least half of your grains whole grains. But choosing whole grains-such as brown rice, quinoa and whole-wheat bread-100 percent of the time may give you an extra edge when it comes to weight loss. When researchers put volunteers on a three-month weight-loss program and instructed one group to eat only whole grains for their grain servings and the other group to choose only refined grains (and avoid whole grains entirely), the whole-grain eaters melted significantly more abdominal fat. While the fiber in whole grains may deserve some of the credit, researchers note that whole grains are rich in magnesium, a mineral instrumental in regulating fat metabolism.

4. Dessert

Though this isn’t exactly an ingredient, it’s pretty sweet news that it may be easier to stick to your diet if it includes a little sweet treat? Well, it’s true. Banning sugary foods could lead to overeating. Removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., who studied what happens when people give up sweets. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.

Here are some great low-calorie but nutritious dinner ideas – 

1. Baked Chicken Seekh

This Mughlai low calorie meal in its baked form makes for a low-calorie but high-protein meal. The cherry on the cake is – it’s oil-free! And that’s what you exactly need to level up your weight loss regime.

2. Mustard-Parmesan Whole Roasted Cauliflower

Cauliflower, known as gobhi in Hindi, is full of nutrients and contains negligible fat. Roasting will lend it a crunchy texture and smoky flavour. Make this low calorie Indian food a part of your new diet chart and you won’t miss your earlier regular meals ever. 

3.    Mixed Vegetable Salad 

Think of fat-free and low calorie meal and salad crops up in the mind first. This salad is a melange of colours, hues, flavours and aromas. It fills up your stomach without adding extra fat. 

4.    Fish Curry Without Oil

Abound with good fats (read: Omega-3s) and devoid of calories, fish is an ideal option for a light and healthy, low calorie dinner. Loaded with a burst of flavours from coconut milk and tamarind, this dish is bound to bowl you over. 

5.    Low-Fat Celery Soup

Celery is revered for its health-benefitting and fat-burning properties. This low calorie soup is made dense by the use of celery broth. Combined with other flavourful vegetables, this soup comes loaded with wellness.

6.    Spicy Pasta

For Italian food lovers, this is the perfect dish to satiate their cravings. This Sicilian pasta is made with healthy veggies like broccoli and will taste heavenly with no cheese or with fat-free cottage cheese. 

7.    Crunchy Vegetable Stir-Fry 

Lots of veggies and lots of crunchiness – describes this healthful dish perfectly. Stir-fried with little oil and paired with herbs and spices, this low calorie Indian dish will whet your appetite like no other. 

8.    Baked Carrot Fries

These fries are just called fries and are not fried. Carrots, which are a storehouse of vital nutrients, add no fat whatsoever. In fact they help in easy digestion of foods further leading to eradicating fat from the body. 

9.    Mango Lassi Ice Cream

Dinner eventually leads up to craving for desserts. Weight loss doesn’t mean you have to kill your sweet cravings. Here’s a low-calorie, sugar-free dessert that will end up being a comforting companion in your journey. 

Low-cal dinner: Mango lassi ice-cream

10.     Detox Tofu Dessert

Here’s another sweet treat to satiate your sweet tooth. This low calorie treat prepared with health-giving tofu, fruits and honey, is not only low in fat content but also flushes out toxins from the body. 

Best Dinner Habits to Drop 10 Pounds

Control Your Portion Size

No matter what meal you’re eating, a key pointer to keep in mind is to control the size of your portions. This is especially true at dinnertime, as you might be hungrier and more tired than usual, and thus more susceptible to mindless eating. One way to retain control is by making a plate for yourself before leaving the kitchen instead of bringing the entree to the table and serving yourself that way. If you pre-portion your plate prior to sitting down, you’ll be less likely to go back for seconds than if you serve your meal family-style.


Start With A Salad

Studies have shown that beginning dinner with a salad can actually help you lose weight. According to researchers at Cornell University, starting with a salad helps your body keep its blood glucose levels stable, meaning you’ll stay fuller, longer. To maximize that effect, load up your salad with fiber-packed veggies such as split peas and artichokes, which will also keep you especially satiated.


Brush Up On Your Fiber-Rich Meals

Speaking of fiber, there’s no reason your intake of the diet-friendly nutrient needs to stop with a salad. Eating meals that are rich in fiber not only means fewer calories, but it also translates to quick and easy weight loss because it counteracts many of the damaging effects of too much sugar. Incorporate fiber-friendly foods such as lentils and beans into your dinners and watch the belly fat melt away. For some added inspiration.


Cook With Lean Proteins

Protein is a pivotal part of a balanced diet, but not all sources of the satiating nutrient are created equal. When picking which protein to eat as part of your dinner, stick to leaner options such as chicken or fish as opposed to red meat. While six ounces boneless, skinless chicken breast contains about 165 calories, and 3 grams of fat, the same portion of beef sirloin has approximately 270 calories, and 16 grams of fat, meaning swapping chicken for beef just once a week will save you over 100 calories and 13 grams of fat.


And Favor Vegetables Over Carbs

While it’s easy to overdo it on the carbs, make sure half of your dinner plate is composed of vegetables, while the remaining half consists of a protein and starch. This breakdown will ensure you’re eating a balanced meal, which in turn is an effective way to shed some unwanted pounds. What’s more? Tasty veggies such as peppers, broccoli, and spinach have been shown to contribute to weight loss, so use them generously when making dinner.


Swap Regular Potatoes For Sweet Potatoes

When cooking with carbs, those you choose can also impact weight loss. Swapping sweet potatoes for white potatoes, for example, is a simple way to boost your dinner’s nutritional value and shed pounds. Although white potatoes offer some potassium and fiber, sweet potatoes reign supreme in the nutrition department. A large sweet potato contains around 4 grams of satiety-boosting protein, 25% of the day’s belly-filling fiber, and 11 times the recommended daily intake of vitamin A. What’s more? It’s less than 200 calories.


Stay Hydrated

If you’re looking to lose some weight by changing up your dinner habits, what you put in your glass is just as important as what you put on your plate. According to the University of Washington, drinking a glass of H2O before a meal or snack may help fill you up so you eat less, thus decreasing your overall calorie intake for weight loss. And since dehydration increases your appetite, drinking water regularly throughout the day (including during dinner) helps keep your appetite under control.


Go Easy On The Salt

Another factor that can influence hydration is your salt intake, so it’s crucial to cook dinners that aren’t heavy on the sodium. Since too much salt can cause water weight gain, reducing the amount you ingest could help curb water retention, leading to fluid loss that you’ll notice on the scale. Instead of using salt, reach for spices such as cayenne pepper, turmeric, or cinnamon when cooking dinner, as they have all been shown to aid weight loss.


Stick To Home Cooked Meals

Generally speaking, people consume more calories when they eat dinner at a restaurant versus when they chow down on a home-cooked meal. As you might have guessed, food prepared at home is healthier because people typically have a much better idea of what they’re eating. Conversely, when dining out it can be very easy to unknowingly consume more calories thanks to bread baskets, sugar-packed dressings and sauces, and more. If you’re looking to lose weight, cook dinners for yourself. Your wallet and waistline will thank you.


Make The Most Of Your Meal Prep

Meal prep is all the rage these days, and it turns out the popular practice can even help you lose weight. Though it’s tempting to order takeout after a long day, if you’ve meal prepped for the week and there’s already a delicious and nutritious dinner waiting in the refrigerator when you get home, you’re much less likely to impulse order that burger and fries. And since meal prep requires you to measure out each entree beforehand, there’s also less of a risk you’ll overeat, thus keeping your weight down.

The Best Dinner Foods for Weight Loss

1. Peppers

Guacamole-Stuffed Poblano Peppers

Get the stir-fry ready. Fruits and veggies are super colorful, but that’s not just so they can look beautiful. It’s also a sign that they deliver a big punch of nutrition-and weight-loss potential. In a study in BMJ in 2016, researchers looked at how plant compounds called flavonoids influence weight loss. Over a four-year period, eating flavonoid-packed fruits and veggies (peppers were one that researchers specifically called out) was linked to weight loss. That’s possibly because these powerful plant compounds may help you eat fewer calories and improve blood sugar function. When you’re thinking of a quick dinner, go for one packed with peppers. Try this tried-and-true stir-fry formula for a tasty and healthy dinner every time. Or make stuffed peppers for a satisfying portion-controlled meal.

2. Beans

spaghetti squash with roasted tomatoes beans and almond pesto

Think of beans as the magical fruit-because they can help you slim down. It’s all about fiber. Most people fall short on their fiber intake, consuming just 16 grams per day. (Women should aim for 25 grams.) But when dieters upped their intake to 28 grams a day by eating either fruits and veggies or beans, they ate 300 fewer calories but felt less hungry, and lost about 3.5 pounds over a four-week period, per research from the Medical University of South Carolina. Another study, published in Food & Nutrition Research, looked at eating bean or meat dishes of equal calories. The bean-based meals helped people feeler fuller, and they ate as much as 13 percent less. This Black Bean, Mango & Kale Wheat Berry Salad is the perfect meal to fill you up.

3. Olive Oil

How to Make Perfect Homemade Vinaigrette Every Time

Don’t be afraid to add an olive oil drizzle to your dinner. In a study published in The Lancet Diabetes & Endocrinology, when adults who had type 2 diabetes or were at risk for heart disease ate a Mediterranean-style diet (full of vegetables, fruits, legumes, whole grains and fish) along with about 1.5 ounces of extra-virgin olive oil daily, they lost about one additional pound over a five-year period and reduced their waist circumference by about a quarter of an inch, results that were better than subjects in a control group who were advised to avoid fat. (Those who ate a Mediterranean diet along with nuts also saw their weight and waistline decrease.) That may seem incredibly modest, but in this “diet” people did not have to watch their calorie intake, and exercise wasn’t a requirement, either. That may make this eating style ultimately easier to stick with. It’s just one more piece of evidence that eating fat doesn’t make you fat.

4. Pasta


It’s a good day for those who love a good Italian meal: pasta-eating is associated with a leaner physique. In an Italian study (of course!), researchers looked at over 20,000 people and asked them about their diet habits. Those who reported eating more pasta also stuck more strictly to a Mediterranean diet, weighed less and had smaller waist and hip circumferences. (One caveat is that recalling what you eat on a daily basis isn’t always accurate, something the authors acknowledge, so more research is needed.) Still, they point to a previous study that showed that a diet filled with carbs and veggies can reduce your risk of obesity and belly fat, and to another that linked pasta to a lower BMI, too.

5. Salmon

Roasted Salmon & Butternut Squash Salad

If fish isn’t a part of your regular weekly rotation, it’s time to get on board. In a study in the journal Nutrition in 2017 on 26 healthy-weight adults, those who ate a polyunsaturated-fat-rich diet (present in foods like salmon, flaxseed oil and walnuts) had a decrease in the hormone ghrelin (which increases appetite) and an increase in peptide YY (which makes you feel satiated) compared to a control group. The American Heart Association suggests eating two fish meals per week for the heart-health benefits.

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