So you want to know what to eat in dinner to lose weight! A lot of people struggle with this. They may know they need to lose weight but don’t know how to go about it. Having a plan will help you to ensure you have something healthy to eat in evening so that you don’t fall off the wagon by eating junk food.
I am already tired of writing “dinner recipes”, it is so tiring. But you all want to know what to eat in dinner to lose weight, so I’m going to show you some of the best dinner ideas which will help you reduce weight.
Don’t skip dinner to lose weight. Nosh on these 7 foods instead
Want to make every calorie count? Then stick to these nutritious and filling weight loss foods for dinner, and take charge of your weight.
Who said you need to skip dinner to lose weight? If you ask a nutritionist, they will actually give you an earful—because each and every meal is important. Instead, they’ll ask you to look for lighter and healthier alternatives that can be a part of your dinner plan. This will not just help you maintain your weight, but also help you shed a few kilos.
So, we’ve curated a list of seven weight-loss foods that you can eat for dinner:
1. Soup
You can never go wrong with soup. Just pick your favourite vegetable, cook it in a pressure cooker with some water, churn it in a blender, add a hint of lemon juice, salt and black pepper—and you are good to go. Soup is really good for your gut, plus it will keep you hydrated.
Also, soup is easy and quick to digest, so you don’t have to wait for hours for it to digest before going to sleep.
2. A bowlful of salad
When it comes to salad, you have unlimited options. You can nosh on chickpeas, black channa, sprouts, fruits, vegetables, and tofu. And all of them are loaded with fibre and everyone who wants to lose weight knows the importance of fibre in their diet plan.
3. Idli
We’re not talking about white rice idlis here. Rather, you should try ragi, oats, or brown rice idlis. You can also add some nuts like cashews and almonds to make your idlis healthier and more delicious. Sambar is the best accompaniment for idlis, but keep the spice and oil at an all-time low.
4. Grilled chicken or fish
Let’s face it, steamed chicken or fish are no good when it comes to taste. Steaming these meats just adds to the blandness. But the charred taste you get when you grill fish or chicken is just yum. Although both of them are rich in protein, both chicken and fish take time to digest so keep it as an option for the days when you have some time in hand. Sprinkle some lemon juice and relish with some salsa on the side.
5. Quinoa
From online pantries to grocery shops nearby you–you can find quinoa everywhere. You can toss the cooked quinoa in a salad, keep it as a side with a bowl of veggies, or just have it as it is. There are many ways to consume it just see what suits you better.
Again, quinoa is rich in important minerals like protein and fibre and it will give the feeling of fullness as well.
6. Cottage cheese
I’m sorry we don’t mean eating a bowl full of paneer butter masala or shahi paneer; rather, raw cottage cheese tossed with some rock salt and black pepper. This is another great source of protein and helps in keeping bloating away.
7. A bowl of lentils
Take a handful of lentils, throw them in the cooker with some water, and in just two or three whistles you will get a wholesome dinner. To add to the flavour of dal, you can add tomatoes, French beans, corn, and peas. If you are on a weight loss spree, then sprouts and moong dal are your best buds as they are low on carbs and high on fibre and proteins.
Do you know that according to a study if you incorporate fruits, vegetables, and low-fat dairy in your diet then achieving weight loss is quicker? Also, timing has a lot to do with weight loss and your metabolic rate so whatever you nosh on from the list above, just ensure that you have ample time to digest it before dozing off.
5 of the Best Foods for Your Healthy Weight Journey
Coupled with regular movement, your diet can affect your health outcomes. (Just make sure to talk with a healthcare professional before making drastic changes!)
If losing weight is your goal, these 18 foods may help support a healthy weight loss journey, according to science.
1. Whole eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback.
These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels. Your body sources it, as needed, from your diet or your liver to maintain its baseline levels (1Trusted Source).
While people with elevated baseline levels of LDL (bad) cholesterol should be more conscious of how much cholesterol they get in their diet, moderate egg consumption — between 7–12 eggs a week — has been proven safe for many people (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).
Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.
Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each (5Trusted Source).
Because they’re high in protein and fat, they help you feel full (6Trusted Source, 7Trusted Source).
That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals (8Trusted Source, 9Trusted Source).
A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours (10Trusted Source).
Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk (11Trusted Source).
Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.
Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others.
They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.
What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies (12Trusted Source, 13Trusted Source, 14Trusted Source).
It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach (13Trusted Source, 14Trusted Source).
Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss (13Trusted Source, 14Trusted Source).
However, more research in humans is needed to understand the effect of thylakoids from food sources as a tool for achieving a healthy weight — as well as their long-term effects in supplement form.
In the meantime, leafy greens boast an assortment of fiber and micronutrients and are almost always a great addition to your diet (15Trusted Source, 16Trusted Source).
Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals (8Trusted Source, 9Trusted Source).
If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.
Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key (17Trusted Source).
3. Salmon
Fatty fish like salmon are incredibly nutritious and very satisfying.
Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight (18Trusted Source).
Salmon is loaded with omega-3 fatty acids, which may help reduce inflammation. Inflammation plays a major role in obesity and metabolic disease (19Trusted Source, 20Trusted Source, 21Trusted Source).
What’s more, fish — and seafood, in general — may also supply a significant amount of iodine.
The nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (22Trusted Source).
But studies show that a significant number of people don’t fill their iodine needs. Adding fatty fish to your diet can help you consume enough iodine (Trusted Source22Trusted Source).
Mackerel, trout, sardines, herring, tuna, and other types of fatty fish are also excellent for your health.
4. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).
A combination of protein, fiber, and low energy density (low calorie content) makes cruciferous vegetables the perfect foods to include in your meals if you want to lose weight (27Trusted Source).
They’re also highly nutritious and contain compounds that may lower your risk of developing cancer. Keep in mind, though, that no amount of cruciferous vegetables can replace recommended cancer screenings or proper cancer treatment (28Trusted Source).
5. Chicken breast and some lean meats
Meat remains a controversial food group for many people.
Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.
Research on meat consumption and health outcomes has yielded low evidence of causation.
That language can be confusing, and it’s often misinterpreted as a ringing endorsement to eat more meat, but it simply means that there isn’t enough evidence to say whether it causes unfavorable health outcomes (29Trusted Source, 30Trusted Source).
However, a high intake of red and processed meats is associated with a higher risk of cancer, diabetes, premature death, and heart disease (31Trusted Source).
Eating unprocessed meat in moderation (i.e., 2–3 servings a week) alongside fruits, vegetables, and whole grains may mitigate some of the cancer risks associated with meat consumption (30Trusted Source).
Nutritionally, chicken and red meat are both high in protein and iron.
Skinless chicken breast and lean red meat like tenderloin or flank steak pack protein and iron and have less saturated fat than other cuts. Opt for these most of the time to better support weight management and heart health.
Saturated fat has been thought to drive inflammation, which is associated with chronic illness. However, research on this, too, has so far yielded mixed results (32Trusted Source, 33Trusted Source).
How you prepare meat can also affect health outcomes.
Red meat that is cooked at high temperatures for a long duration, by smoking or grilling, for instance, renders fat drippings. Against hot cooking surfaces, these form a toxic by-product called polycyclic aromatic hydrocarbons (PAHs) that may cause cancer (34Trusted Source).
Minimize this risk by limiting smoke, wiping away drippings, and eating lean meat in moderation. This means no more than a few 3-ounce (85-gram) servings per week. A serving is about the size of the palm of your hand (34Trusted Source).