Healthy dinner recipes that won’t make you fat

Heavenly delicacies even after 6 p.m.!

What is a healthy dinner? How to choose light meals that help you lose weight? What can you eat after 6 p.m.? When you get home from work, do you wolf down the first thing you find in the fridge? Do you have bread and cold cuts for dinner? Do you eat healthily for most of the day, stick to your diet, or don’t even have time to eat, but make up for it in the evening? If you want to lose weight and find it difficult to come up with diet-friendly dinner ideas, then these tips and recipes are for you.

Tip 1: You can eat after 6 p.m.

The last meal of the day is just as important as the first, but many people break the basic principles of healthy eating at dinner time. This is not surprising, as there are many misconceptions about what to eat for dinner and when. Many sources claim that we should not eat after 6 p.m. if we want to lose weight. However, there is no proven basis for this rule. It is true, however, that we should not burden our bodies with heavy meals in the hours before bedtime. As nutritionists, we usually recommend not eating three hours before bedtime. So if you go to bed at 10 p.m., you can still have dinner at 7 p.m. Of course, what you eat matters.

Before you look at what weight loss dinners to choose from, it’s important to understand what counts as protein, carbohydrates, and fat.

The main ingredients of food can be divided into three large groups:

1. Proteins

e.g., fish, meat (including red meat), dairy products (milk, cheese, yogurt, cottage cheese, etc.), egg whites

2. Carbohydrates

e.g., breads, oatmeal, bulgur, couscous, quinoa, basmati rice, pasta made from durum wheat, steamed or raw vegetables, sweet potatoes

3. Fats

e.g. olive oil, oilseeds, butter, animal fats (lard, duck fat, goose fat, etc.)

These are the so-called basic nutrients, which ensure the structure and energy supply of our body. The main role of proteins is cell building (body building, muscle building), while carbohydrates and fats provide energy.

Whether a food is considered dietary or not is determined by the ratio of these three basic nutrients. This is called calories. Calories show the energy value of the three main nutrients in a given food. 1 g of protein is 4 calories, 1 g of carbohydrates is also 4 calories, but 1 g of fat is 9 calories.

Tip 2: Carbohydrate type and protein type

Many people may need carbohydrates in their last meal. I recommend testing what you need and whether you can lose weight with it. For example, I sleep better if I eat carbohydrates in the evening, such as oatmeal or a little rye bread. However, I always eat smaller portions than at lunch. This way, I can still lose weight.

We can distinguish between protein-type and carbohydrate-type people. If you feel that you cannot fall asleep without carbohydrates, then you probably belong to the carbohydrate type. In this case, it is worth choosing a little whole grain in addition to protein.

You should also choose whole grains for your dinner if you are still active in the evening or if you exercise or work out. After training, you need a nutritious meal, for which we recommend choosing rice, sweet potatoes, or whole grain pasta, for example.

For a light, weight-loss dinner, we recommend the following two combinations:

1. protein + vegetables

2. Protein + vegetables + whole grains (if you are a carbohydrate type or if you have an evening workout)

Tip 3: Breakfast, lunch, dinner – don’t skip a meal!

In order to lose excess weight, it is recommended that you eat all meals: breakfast, lunch, and dinner. You should also eat snacks between meals if you are the type of person who needs them. It is important to eat small portions several times a day, but you can decide whether to eat three or six times a day. Choose what suits your lifestyle best. I believe that everyone needs a personalized diet.

Healthy dinner recipes for inspiration

protein + vegetables

• Grilled chicken breast or egg whites + green salad + tomatoes + feta cheese or mozzarella
• roasted chicken breast + steamed vegetables or raw salad
• steamed fish + steamed vegetables or raw salad
• low-fat cottage cheese (with plain yogurt as cottage cheese cream) + raw vegetables (carrots, cucumbers, peppers)

protein + vegetables + whole grains

Pasta salad: 1 handful of whole wheat fusilli + 1 handful of celery stalks + 1 tablespoon of capers and 1 teaspoon of their juice + 3-4 cherry tomatoes + 6 small cubes of feta cheese + Italian herbs (basil, oregano)

>>> More diet dinner recipes here.

Summary

If you eat small portions several times a day, you won’t be ravenous at dinnertime and you’ll be able to think more patiently about what healthy dinner to choose. Don’t skip dinner! You need to eat; you need energy to lose weight. Find out more about dietary nutrition here: Diet and Recipes Lifestyle Change Package

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