Dinner itself can affect how you lose weight. If you don’t know the right food to eat during dinner you might be causing your weight loss plan a failure. So, I decided to list down the best food that you should eat during supper. Below are a few tips from the experts to help you choose your day’s last meal and a few sample meals that you can opt to eat.
If you follow the ideal timing, one should eat dinner 2-3 hours after you had your snack in the afternoon. But if you intend to go to the gym after work, then you should fuel up at 4:30 in the afternoon. Then you can have your workout at 5:30 at least for an hour then you can have your dinner by 7 PM or 7:30 PM. But the time you eat your meal at night doesn’t matter that much though for as long as you do not go beyond your daily calorie intake.
Recommended calorie intake should be between 450 to 550 calories in a day. Calorie intake depends on your goal, whether you are trying to lose or maintain your weight. Stick to 450 calories if you want to lose weight and if you want to maintain your weight (most especially if you are doing some workouts) go closer to 550 calorie intake in a day.
About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing post-dinner noshing sessions.
If you have to take 55% of carbs at dinner, you need to have up to 25% of protein also. Which means you will have about 25-35 grams of protein at dinner. Protein is very important in ways to build, rebuild and maintain our muscles. And since rebuilding our muscles took place mostly at night, have enough protein at dinner is very important. Protein is also a good way of stopping your midnight cravings simply because protein keeps you feel satisfied or gives you the feeling of fullness.
For fat intake during dinner, around 15- 25 grams or 35% of your total calorie intake is recommended. But keep in mind that you should choose monounsaturated fats or MUFAs over saturated fats. Meaning you choose sesame oils, olive oils, coconut oils, seed, nuts, and olives rather that cheese and beef.
When it comes to sugars, limit it to 7 grams. And if we talk about additional sugar, don’t try to go beyond 4 grams which is equal to one tsp of sweetener mixed in dressing or sauce.
When it comes to fiber, a total of 25 grams in a day is advised. So, having 8 grams of fiber during dinner time is a great idea. You can get this much of fiber from whole grains, beans, starchy veggies, avocados, seeds, nuts, and a small portion of fruit.
Below are some of the best meals that you can choose from for your dinner.
Mexican Quinoa Bites with Salsa
Enjoy your dinner with quinoa, a bite of avocado, black beans, and mild salsa. It contains only 506 calories, with a total fat of 22.2 grams, 7.9 grams of saturated fats, a total of 13.9 grams of fiber, 22.4 grams of protein, and 55.1 grams of carbohydrates.
Panko-Crusted Fish over Kale with a Side of Wild Rice
Have a great dinner with this very simple recipe together with wild rice mixed with kidney beans and curly kale salad. It gives you only 20.4 g of total fat, 4.3 g of saturated fat, 52.8 g of carbohydrates, 550 calories, 41.9 g of protein, 7.4 g of fiber, and 3.3 g of sugar.
Grilled Chicken Burrito Bowl with Brown Rice
This easy to make dish is made of black peas, salsa, and chicken mixed with tablespoon of olive oil stirred on a half cup of brown rice. It contains only 518 calories, 58.7 g of fats, 10.1 g of fiber, 45.1 g of protein, 4.7 g of sugar, 11.7 g of total fats, and 1.4 g of saturated fats.
Butternut Squash and Lentil Soup with Bread
This dish is perfect for the vegans. You can just mix everything you may find in your fridge. Just slow cook all them all, but of course with its main ingredient, the squash. It is best paired with sourdough bread smeared with earth balance. It gives you only 538 calories, 14.3 g of total fats, 4.3 g of saturated fats, 25.5 g of protein, 6.5 g of sugar, 18.5 g of fiber, and 76.8 g of carbs.