Healthy dinners for weight loss

healthy dinners for weight loss

When you want to lose weight, it becomes more essential to start controlling the calories you eat. Dinner is one of the meals that most worry people because they still think that while sleeping, they gain body fat. exist healthy dinners for weight loss that can help to better control calorie intake and improve sleep quality.

In this article, we are going to show you some of the best healthy dinners for weight loss.

Total calories ingested

healthy dinners to lose weight sustainably

Before you start looking for dozens of healthy recipes to lose weight, you have to know well how your body works. To lose body fat, it does not matter what type of food you are going to make. That is, the number of calories you put into a meal or How you distribute these calories is not essential. That is to say, by dining less you will not lose more weight or vice versa. It is still thought that eating carbohydrates or a large amount will make us accumulate body fat during the night. This is so.

Our body has an energy balance that determines the amount of calories our body needs to maintain body weight. If we want to lose weight, we must eat fewer calories than our body requires to maintain weight. This is going to cause us to be in a caloric deficit. Establishing a caloric deficit in the diet does not mean starving or stopping eating foods that we like. There are no thousand prohibited foods harmful to our health, since no food alone is harmful. As always, it is the dose that makes the poison.

The important thing is to count in one of total calories and not so important how we distribute it during the day. There are people who like to eat more meals to sleep better or feel more satiated at the end of the day. It may be that because of your work or pace of life you do not have time to have a good lunch or breakfast. Therefore, nothing happens to eat more quantity. However, keep in mind that When establishing a caloric deficit there will be foods that are more recommended isNot because they are healthier, but because they have a lower caloric density and a higher density of nutrients.

They were in a caloric deficit and consuming fewer calories, it is more difficult to reach all the nutrients in the body to function well. For this reason, we are going to tell you about some of the healthy dinners to lose weight full of nutrients and easy to make.

Healthy dinners for weight loss

calorie deficit

Healthy dinners to lose weight must be faithful to the Mediterranean diet. You can do this by combining foods rich in complex carbohydrates such as cereals, rice, oats and some derivatives of milk and such as pasta and bread. We can also use some tubers such as potatoes or legumes, combining them with vegetables. Protein must always be provided, whether of animal or vegetable origin. Among the sources of animal origin we find eggs, fish, meat, etc. And the proteins of vegetable origin: legumes, tofu, seitan, tempeh, among others. The dessert can be a fruit or a skimmed yogurt. You can also make some combinations with casein or protein powder.

Let's see what the perfect structure of healthy dinners to lose weight:

If we divide the total side of the dinner, it must be taken into account that half of the plate must be vegetables. The other quarter is divided into carbohydrate proteins. It is important to use culinary techniques that require little oil such as the grill, the papillote, the oven, sautéed in a wok or steamed. Most of them are fairly simple but very tasty cooking techniques. They are ideal for healthy dinners to lose weight.

The life of the dinner should be water main comfort. Avoid alcoholic beverages, sodas, and sugary juices. All of them are high in calories and are not satiating. A main aspect when it comes to establishing what type of meals and digesting during a caloric deficit we have those that have a high potential for satiety. In order not to go hungry, we need to feel satiated most of the time. This is where We must mix well the type of food that we are going to influence. It is convenient to use foods with high nutritional density but low in calories.

Healthy dinner ideas for weight loss

easy recipes to lose weight

We are going to see some of the dinners that can help us lose weight:

1 price

  • Tomato arugula salad. It is interesting that olive oil is not added in excess. Let's not forget that although it is healthy, it is very caloric.
  • Grilled rooster. To give it more flavor we can use any type of spice such as turmeric, oregano, Provencal herbs, etc.
  • 2 slices of whole wheat bread To accompanyWe can also substitute for brown rice.
  • For dessert we can eat a skimmed yogurt or a piece of fruit.

2 price

  • Julienne soup as noodles. We must avoid instant envelope soups at all costs. They tend to have low nutritional density and many preservatives and colorings.
  • Mackerel with vegetables al papillote. The horse is a rich source of proteins and healthy fats that make our body work very well. With the papillote we can add onion, asparagus and carrot to give it more flavor.
  • For dessert we can combine protein powder with skim or whole milk to make us a good protein shake. We can also infer a piece of fruit.

3 price

  • Green zucchini and potato puree. If we want to make a lower calorie intake, it is convenient to change the potato for carrot. You can add a light farmhouse type cheese to give it a greater feeling and a pleasant texture.
  • Grilled chicken and various biscuits. Carbohydrates can be whole grain rusks that are more filling because you have to chew them for longer.
  • For dessert we can combine casein with milk and add some whole grains or the odd cookie to get rid of the sweet tooth. Casein is a fairly healthy option to increase our protein intake at night since they are slow assimilating protein.

I hope that with this information you can learn more about some of the best healthy dinners to lose weight and what you should take into account for it.


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