What should we eat for dinner if we are trying to lose weight?
If you try to lose weight, eating dinner can be a problem.
It is not good to go to bed hungry, but it is also wrong not to eat uncontrollably in the evening. Here are some useful guidelines in terms of the number of calories, as well as the proposal and recipes for an ideal dinner.
For dinner, the meal should contain between 450 and 550 calories. If you are trying to lose weight, it is better to be closer to the 450 calories.
Approximately 45-55% of calories for dinner should come from carbohydrates, which is about 50 to 75 grams of carbohydrates. You may be afraid to eat carbs at night probably because you think that there is no time for them to digest. But, if you have not gone too far with the number of calories during the day, this kind of dinner will not contribute to your weight gain. On the contrary, if you eat carbohydrates for dinner, later in the evening the desire to eat sweets or chips or other snacks will not appear (as it often happens, especially if you stay up late at night …).
About 20 to 25% of calories from your dinner should be from protein, which is about 25 to 30 grams. Proteins are essential element of our muscles, and since the body regenerates mostly during the night, it is important to ensure that your dinner has enough protein. The proteins also make us satiated, which is important not to fall to the temptation to eat late at night, after dinner.
About 15-20 grams is enough, which makes 30-35% of k cal for dinner. Instead of animal fat, such as cream and cheese, it is preferable to consume vegetable fats such as olive oil, coconut oil or avocado, or nuts and seeds.
The recommended daily amount is 25 grams of fiber a day. Dinner should contain at least 8 grams. Sources of fiber should be whole grains, fruits, or a combination of fat and dietary fiber, found in avocados, nuts and seeds.
For dinner, see that the amount of added sugar should not exceed 4 grams – that would be a maximum one teaspoon of sweeteners added to food. It is better to use honey rather than refined white sugar.
The ideal time for dinner is from 19h to 19:30. If during the day you have not gone too far with the calories, no need to worry if the dinner is a little bit later it will not affect the accumulation of pounds.
Quinoa muffins example for a perfect dinner recipe
Recipe for 18 muffins:
- 1 cup of quinoa
- 1cup of cooked beans
- 3 chopped tomatoes
- ½ chopped bell pepper
- ½ cup cooked corn
- 3 large eggs
- 1 cup grated Parmesan cheese
- 2 teaspoons finely chopped garlic
- ½ cup chopped parsley
- 1 cup salsa.
- Pour the quinoa in a pot and add two cups of water.
- Heat until boiling, and then simmer for 15-20 minutes until the quinoa becomes soft.
- Leave for 10 minutes to cool. Preheat oven to (170 degrees Celsius or 340 degrees Fahrenheit).
- Now mix all the ingredients in a large bowl, except for the salsa.
- Pour the mass in the muffins mold and gently press with a spoon.
- Bake for 25 to 30 minutes.
- Allow to cool for 10 minutes, and then remove the muffins.
- Serve with remaining salsa as a dip.
Each muffin contains 100 calories and five muffins are enough for moderate and healthy dinner.