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Why is it important to have dinner when we want to lose weight?

dinner

"Going on a diet" does not mean skipping meals or just eating vegetables and protein. It is essential that to achieve optimal results from your diet you make a minimum of 5 intakes per day, divided into breakfast, mid-morning, lunch, snack, and dinner. You have to know that each intake is important in your day to day, so that old and well-known saying of "Eat breakfast like a king, eat lunch like a Prince and eat dinner sort of a Beggar" isn't entirely true, since the difference it's only a couple of calories.

It is important to know that eating 5 times a day keeps your energy level more stable, so that at dinner you will get more satiated without having that feeling of emptiness and consequently, you will eat more "rationally".

Also, did you know that with every intake you make you burn calories? This effect is called food thermal effect (ETA) or diet-induced thermogenesis and refers to the increase in energy expenditure associated with the consumption, digestion, and absorption of food. This process will vary depending on the amount and type of food eaten and can represent 10% of your total daily energy expenditure.

Many of the community nutrition guides recommend that dinner should provide around 20-30% of the daily energy intake, which is why in a standard diet of 2000 kcal it is between 400 and 600kcal, approximately.

Think that dinner, not only just provides the calories we need daily, but also precedes and prepares us to face a long prolonged fast of 8 hours or more, and that your body at rest also consumes energy to carry out vital functions : Breathing, pumping the heart ... Therefore, it is essential that you do not skip dinner, since if you accustom your body to burn less of the calories it needs at rest, your metabolism becomes more energy efficient, so it will tend to spend less to perform the same functions.

How about carbohydrates at dinner? (Weight Loss)

How many times have you heard the famous myth that carbohydrates make you fat at night? Do not be fooled by this constant myth without any scientific basis, since carbohydrates are necessary for any healthy and balanced diet, regardless of whether it is about weight loss diets or not. These should be the main source of energy in your diet and it is recommended that you consume varieties of whole grains. The key is in the quantities!

What should a balanced weight loss dinner be like?

It is important that you are faithful to the Mediterranean diet. You can do this by combining foods rich in complex carbohydrates (cereals such as rice or oats, cereal derivatives such as pasta and bread, tubers such as potatoes or legumes) with vegetables and greens, and always providing some protein, both of animal origin (eggs, fish, meat) or vegetables (legumes, tofu, tempeh, seitan ...). Followed by a dessert that can be either fruit or skimmed yogurt.

Below I show you the idea or method of the Harvard dish, which is a very simple and simple graphic representation of how the ideal structure of main meals should be: lunch and dinner, in terms of variety and proportion of foods.

It is important that you use culinary techniques that require little oil. Cookings such as the griddle, the papillote, the oven, stir-fries in a wok or steamed, are simple but at the same time very tasty, ideal for your dinners.

Do not forget to accompany the dinner of water as the main drink and avoid alcoholic beverages and juices and soft drinks, since they are rich in calories.

9 quick and easy weight loss dinner ideas

dinner

DINNER 1:

- Arugula and tomato salad.

- Grilled rooster.

- 2 slices of whole wheat bread.