Diet dinnerAs long as healthy choices are made, it affects many processes in your life, from losing weight to sleeping comfortably at night.
"Not eating dinner on a dietwill it weaken? ” The question is one of the issues that people trying to lose weight are curious about. According to experts, skipping meals is not only dangerous in terms of health, but also recommended during the slimming process.
That's why How many kilos to lose without having dinner? I would like to remind those who ask that skipping meals is especially inconvenient in losing weight and that you are more likely to eat more meals after skipped meals.
Instead of light dinner on diet Eating and eating the right foods can speed up your weight loss process.
How many calories should be eaten at dinner in the diet?
Calories: 450-550
Protein: 25-30 grams
Carbs: 50-75 grams
Sugar: less than 7 grams
Fat: 15-25 grams
In this text "What should be eaten for dinner on diet? ”,“ How should dinner be in diet? ”,“ What to eat in the evening? The answers of their questions will be sought and "dinner suggestions on the diet" will be mentioned.
How Should Dinner be on a Diet?
Eat light and less
If we calculate calories to lose weight, if you take less than the amount of calories you need to take daily, you will lose weight. Then it is necessary to reduce the amount of calories in the morning, lunch and dinner.
Dinner should be the lowest calorie meal among other meals. Calories that burn easily due to activity during the day are not so generous for the evening and digestion almost stops. That's why you should eat lightly and less in the evenings.
Eat vegetables and legumes
Dinner to lose weightYou should prefer nutritious but low-calorie foods. For this, vegetables such as green beans, etc. Red and green lentils from legumes, chickpea, haricot bean you can eat meals. These foods contain protein along with fiber and are nutritious.
For the soup
Soups, your dinner to lose weightIt is also a great choice. It is not dense because of its high water content and it is not high in calories. There is a wide range of soups that you can prepare from vegetables and legumes.
Eat salad
Dietary dinner optionsOne is to have a salad with a low-calorie meal. Prepare it without using natural oil and sauce.
You can just squeeze lemon. Containing more nutrients green leafy vegetablesChoose i and prepare your salad by mixing different vegetables.
Do not think that salad will not gain weight anyway. Pay attention to the amount. Too much of anything is harm.
Diet dinnerHave one of the protein sources such as chicken, meat and fish in it. Even a little advice for you, make it a habit to have a glass of milk with your meals. It prevents you from attacking the food by suppressing your appetite. As well as milk It is a good source of protein.
Protein is essential in a healthy diet. By keeping it full, it delays your hunger time. Increasing the amount of protein you take at each meal makes it easier for you to lose weight.
Eat whole grains
Whole wheat bread, which is also very important for health, quinoa whole grain foods such as dinner on dietConsuming it provides a great advantage. The amount of fiber in whole grains, which helps regulate the body's fat balance magnesium is rich in terms.
Minimize carbohydrates
Avoid foods that contain simple carbohydrates such as bread, pasta, and rice. Instead, you can add protein and low sugar fruits to your menu.
Choose complex carbohydrates as carbohydrates. These have a lower calorie and glycemic index.
Eat fruit
Fruit is a great way to add color and flavor to your food. It is loaded with many vitamins and minerals that are essential for health.
They also contain a good amount of fiber and water that can help you stay full for longer. Eating fruit in the evening on a diet makes you feel light.
Eat fatty fish often
Salmon Fatty fish such as fish are among the most nutritious foods. These are a great source of omega-3 fatty acids. Studies have shown that people who consistently consume omega-3 fatty acids have a risk of heart disease, less chronic inflammation, and better mental health.
Diet dinner Aim to eat at least two servings of fatty fish per week. Salmon, mackerel and herring are among the fatty fish.
Avoid frying
Considering that there are 120 calories in a tablespoon of oil, frying Calculate how many calories it takes to make it. Also, taking it at dinner, when digestion has stopped, would be an invitation to weight gain. Diet dinner You can choose grill instead of frying.
Avoid dessert
Eating plenty of sugary foods causes you to tend to junk food more. Of course, I'm not saying remove sugar completely from your life, but stick to your measure. Especially at dinner when digestion slows down.
Do not eat dried fruits and nuts in the evening
When Turkish society appears in front of TV, they must have food in hand. We usually consume seed fences or nuts in front of the TV. Nuts ve dried fruitsThey contain good nutrients, are nutritious but are very high in calories, and eating in the evening increases calorie intake.
Eat from a smaller plate
Believe it or not, the size of your plate affects how much you eat. In one study, scientists found that people who ate large plates ate 56% (142 calories) more food than people who ate from smaller plates.
In an analysis of 72 studies, scientists found that when larger portions and dishes were used, people were constantly eating more. The logic of eating from a smaller plate is to convince your brain that you are full with less food.
Green teais one of the healthiest drinks. It is low in calories and abundant in nutrients and antioxidants. These antioxidants help your body fight free radicals, which have been shown to increase disease risk and accelerate aging.
Green tea also contains epigallocatechin gallate (EGCG) and caffeine. These compounds help burn fat by speeding up your metabolism. Therefore after dinner on diet It is one of the drinks that can be preferred.
Avoid sugary drinks
Just dinner on dietIf you want to be healthier, avoid sugary drinks. These do not contain essential nutrients and are beverages with added sugar. Studies have shown that sugar-sweetened beverages can increase the risk of type 2 diabetes, heart disease, and even some cancers.
Eat carefully
Mindful eating is a powerful tool that helps you eat healthier with minimal effort. It means paying attention to what you eat, why you eat, and how fast you eat.
Additionally, many studies show that eating mindfully can aid weight loss. Here are a few simple tips that can help you eat more mindfully.
- Eat slowly.
- Chew well.
- Focus on how you feel when you eat - are you really hungry?
- Turn off the TV and walk away from your phone.
Sit and eat
In today's fast-paced society, people often eat on the go. However, research has shown that eating on the go can affect your ability to process hunger signals.
For example, a study with 60 women found that people consumed more food and overall calories when they ate while walking.
Take a walk
Lack of time to exercise is a real problem, especially for people working all over the world. However, regular exercise is essential for a healthy lifestyle.
In fact, there is a lot of evidence linking a lack of exercise with poor mental and physical health. Exercise after dinner on dietIf you leave it on, you can digest what you eat and prepare the ground for a comfortable night's sleep.
Diet dinner aDon't make the following mistakes.
- Do not skip carbohydrates.People often think they can lose weight by not eating carbohydrates. Remember, banning something makes it tempting and you find yourself attacking carbohydrates at the earliest opportunity.
By consuming fiber-rich carbohydrates such as whole grains, starchy vegetables and beans, you will keep your hunger in check for longer by following a balanced diet.
- What and how much you eat for dinner is also important when you eat. What time should dinner be eaten on a diet?Experts recommend that dinner be finished 3 hours before bedtime. Although this varies according to your bedtime, I recommend that you finish your dinner at 8 pm at the latest. If you take it earlier, it will be easier for you to lose weight.
- What you eat at breakfast and lunch also affects your evening meal. For this, pay attention to these meals. Skipping one meal will cause you to eat more at the other meal. Especially breakfast is the most important meal of the day. Do not jump or pass over.
- Peppermint is an appetite suppressant, so brush your teeth with mint toothpaste after meals. In addition, the taste of mint left in your mouth prevents you from wanting to snack in the evening.
The scent of vanilla sends signals to the brain that reduce the cravings for sweet foods. In the evening, you can use a vanilla-scented lotion or light a vanilla-scented candle to suppress your cravings for chocolate, dessert, ice cream. It's also a good idea to drink vanilla tea.
According to some studies, bright light makes you want to eat more without you noticing. Choose soft lighting and LED bulbs. To eat less and lose more weight dinner on dietYou can have romantic meals by candlelight.
Fast Weight Loss Magic Drink
Sometimes you miss dinner too much. You will feel uncomfortable and bloated. DinnerIf you miss the measure, the beverage recipe I will give below will work.
By facilitating digestionwill help reduce your swelling. In fact, you can drink this drink after every meal, not just after dinner. The drink also has the ability to lose weight.
First of all, do not eat liquid and solid foods together. For example; Drink the juice or juice 1 hour after meals. Because the digestive system digests food within 1 hour. If you have taken liquid food before, you will make it difficult for your stomach.
Liquids are more easily and quickly digested in the stomach. In order to digest solid foods, the stomach produces acid. For this reason, give up the habit of drinking beverages and solid foods together.
In this way, you will lose weight more easily. For this reason, this recipe should also be drunk 1 hour after dinner time. Here it will help you digestion and lose weight magic drink recipe;
Materials
- 1 tablespoon of honey
- 1 large grapefruit
Preparation of
- First cut the grapefruit in half. With the help of a spoon, separate the pulp from the shell.
- into a bowl grapefruit Add pulp and honey and mash with a blender until you get a homogeneous mixture.
- This mixture is one serving and drink it after each meal.
But those who drink drugs should be careful about their grapefruit consumption.