With wide variety of dishes around the world, living healthy is still not an easy deal. One needs to be conscious of the selection of meals to stay healthy. While breakfast is the most important meal of the day, which energizes you for the whole day, the relevance of the right meal for dinner is not less significant. It is equally important to eat the proper meal for dinner to maintain optimum health.
It is recommended that you must eat a very light dinner at least 2 hours before you go to bed to let it digested by the body well. The undigested food in your gut rots over some time and cause several digestive issues. If you are aiming to lose weight a healthy dinner can play a significant role in accomplishing your mission.
If you are looking for a diet-friendly and filling dinner, here we go:
Meal for dinner to lose weight
Salad greens make you feel full.
A simple salad is rich in fiber, which gets your body the right amount of roughage and water to make you feel full for a long time. You can eat a whole bowl of salad without any worry of calories, as most of the ingredients are calorie-free. Start your supper with a bowl of salad, which can help you to cut your calorie intake by 12%.
If you are on dieting, you essentially need to increase the intake of fiber to avoid constipation. Also, the fiber-rich foods make you feel fuller for a longer time and prevent you from munching frequently.
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Lean proteins are must
Any weight loss program is incomplete without a protein-rich diet. The reason is, protein helps to increase muscle mass and makes you feel full for a longer time. Foods like gram, pork, beef, fish are the rich source of protein. Switch to the foods which are less on carbohydrates and high on protein to accomplish your weight loss goal.
Carbohydrates provide energy to the body but also hike the sugar levels in blood drastically. The unused energy is likely to store in the body as fats. Hence, avoid the high carb diet such as potatoes and rice in your dinner to prevent the accumulation of fat. You can rely on the dairy protein like whey protein, which helps you to build lean body mass and shed your weight quickly.
A healthy diet should have at least half of it as whole grains. Whole grains are a rich source of nutrients and enriched with fiber as well. To promote weight loss, you can include products like brown rice, whole-wheat bread, and quinoa in your diet. The researches show that the people, including only refined grains over whole grains in their meals, are likely to reduce lesser weight.
Whole grain also plays a vital role in reducing abdominal fat. Most of the whole grains are rich in magnesium and fiber, which play a crucial role in regulating the metabolism of fat.
If you have a sweet-tooth, you cannot think of winding your dinner without a tempting dessert. While most of us are convinced that sugar in desserts adds up to the calorie count drastically, but researches reveal that cutting off sugary foods completely induces you for overeating. When the access to sweet foods is completely banned, the brain releases a molecule called corticotropin, which is produced when you re stressed, anxious, or afraid.
When you are anxious or stressed, it lowers your motivation to continue to the nutritious diet. You are likely to binge on junk food to curb anxiety and stress levels.
Here are some of the weight loss dinner ideas which are healthy yet tasty:
Black Bean and Mushroom Burritos
- 1/3 cup of brown rice
- 2/3 cup black beans
- 4 large flour tortilla
- 3 tablespoon of sour cream
- 150 g cheddar cheese
- 1 tbsp tomato puree
- Finely chopped coriander
- 1 tsp ground cumin
Boil the rice and drain away from the excess water. Heat 1 tbsp of oil in frying pan and add desired vegetables like onion, mushroom, etc. Add a few garlic cloves and spices like paprika and cumin. Add tomato puree and cook for 2-3 minutes.
Add cooked rice and black beans and season according to the taste. Take one tortilla and place the prepared stuffing at the center. Top it with the grated cheese and fold the tortilla from the sides to make it a wrap.
Add sour cream, Jalapenos, and coriander in a bowl. Spread the over the wrapped burrito and bake it in the oven for 15 minutes.
Farro and Greek Chicken Salad
- 1 ¼ cup of quick-cooking faro
- 4 tbsp of lemon juice
- 12 oz of boneless chicken breast to be slicked ¼ inches thick
- ½ cup seedless cucumber
- ¼ cup fresh dill
- 3 oz of baby arugula
- 8 oz of grape tomatoes
- ½ cup chopped red onion
- 3 oz crumbled feta
Cook faro as directed and drain it in a large bowl with 1 tsp of oil. Toss onion with lemon juice and salt. Season the chicken with salt and pepper. Heat the oil in a large skillet. Add the seasoned chicken and cook till it turns golden brown. Add the lemon juice after removing the skillet from the heat. Now add the chicken, cucumber, onion, and tomatoes to the faro. Toss to combine all the ingredients. Fold in feta and arugula.
These recipes are quick and easy to make. These recipes are below 500 calories, and ingredients can be added or removed as per the taste.
As your body goes for a rest and not able to burn many calories in the night, it is highly recommended to take a light meal for dinner. However, as there will be a long gap from night till next morning between the two meals, You should not skip your meal for dinner as prolonged empty stomach may cause nausea and gastric troubles.
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