While some magazines or weight-loss programs may advise skipping dinner, eating a healthy dinner is important for your health and fitness. To stay healthy and fit, avoid skipping dinner and try to get optimal nutrition at every meal. But have you often wondered what the best recipes for weight loss are, the recipes highest in fiber, and the lowest-calorie foods ? Salmon, vegetables , starchy foods, cottage cheese?
In this article, we will explain the importance of dinner, what constitutes a light, balanced and nutritious dinner in general and as part of a weight loss diet.
Why is dinner important for weight loss?
This last meal of the day, after which you fast for 10 to 12 hours, is important! Skipping it can leave you feeling lethargic and weak. Eating a healthy dinner ensures you feel energized throughout the night and the next morning. This helps your body maintain energy levels and a healthy metabolism.
In the evening, your body is exhausted from the day, and eating provides you with the nourishment you need before going to bed. If you eat lunch around 2 p.m. and then skip dinner, the gap until your next meal is very long. Also, skipping dinner can lead to acidity, constipation, heartburn, and more. It can also lead to mid-night food cravings and give way to sweet tooth cravings.
Therefore, not recommended as part of aweight loss diet , skipping this meal interferes with your energy levels and can also cause sleep disturbances.
Therefore, it is important to eat light but nutritious dinners.
What to eat in the evening to lose weight?
When you're trying to lose weight, every meal and calorie count matters. However, this doesn't have to be frustrating. Focus on healthy, nutritious dishes and ingredients that provide good satiety while still being enjoyable.
Here are the foods to favor in the evening:
A fresh and nutrient-rich salad
Start your dinner with a simple salad: low in calories and high in fiber, it helps keep you fuller longer. One study showed that eating a salad as a starter can reduce your overall calorie intake by up to 12% over a meal. Soups therefore promote weight loss as part of a weight-loss diet. Lettuce, cucumber, tomatoes, celery, spinach leaves... indulge yourself.
Lean proteins
Chicken, turkey, fish, tofu, or plant-based protein ... To lose weight, choose lean meats that are rich in protein, low in fat, and easier to digest than red meat, for example. In equal doses, protein will keep you feeling full longer than other nutrients like carbohydrates and fats.
Whole grains
As you know, it's important to eat more whole grains, which are richer in fiber and certain vitamins. Opt for brown rice, quinoa, and whole-wheat bread. A study has even shown that whole grains help you lose weight and slim down compared to refined grains.
Soups and gazpacho
You can never go wrong with soup. Simply choose your favorite vegetables, cook them in a pressure cooker with water, blend everything, add your seasonings (salt, pepper, spices, lemon), and it's ready!
Soup is easy and quick to digest, so you don't have to wait hours for it to digest before going to bed. It's the perfect slimming meal to help you lose weight.
Desserts
Yes, you read that right! Finishing with a little sweet treat (reasonably, of course) may increase your chances of diet success. Indeed, completely eliminating sugary foods may stimulate the release of corticotropin in your brain, a molecule associated with stress and anxiety. Increased stress levels can decrease your motivation to maintain a healthy diet. Opt for fruit, 70% dark chocolate, or cottage cheese with a touch of honey or jam. If you really want dessert, consider low-calorie recipes like île flottante or clafoutis (when homemade).
What are the dishes and foods to avoid in the evening to lose weight?
Avoid eating spicy foods.
In fact, you should know that spicy products can cause heartburn, especially if you lie down shortly after consuming them.
Avoid eating simple carbohydrates.
While they may be good for you, they're generally not good to eat at night. With a high glycemic index, the sugar they contain is quickly absorbed into the bloodstream. So, if you don't exercise and burn these sugars as fuel, they will be converted into fat and stored in the body, leading to weight gain. Foods like potatoes, cakes, pizza, soda, etc. should be avoided.
Try not to eat too much fatty food.
As satisfying as fatty foods can be, especially after a long day, you should resist the temptation to avoid fat storage. These foods should be limited as part of a healthy diet, but especially in the evening, as they are difficult to digest.
Forget alcohol.
We know, that little glass of wine is so nice, but be aware that alcohol can increase hunger and cause carbohydrate cravings.
Additionally, while alcohol may help you fall asleep, studies show that it significantly decreases overall sleep quality . There's no denying that a good night's sleep is essential for maintaining your mental health, so be sure to limit your alcohol intake.
Does what you eat in the evening affect your sleep?
Yes, your meal can greatly affect your ability to fall asleep and the quality of your night's sleep. Make sure there is a minimum gap of 2 hours between your dinner and bedtime. You can plan your day so that dinner is half-prepared by the time you get home. Keeping a gap between your meal and bedtime can also prevent acidity, bloating, etc.
Also check out our other articles and best tips on weight loss, such as which vegetables help you lose weight , our 10 tips for losing weight without exercising , and our tips for losing belly fat .
