Skipping dinner is often perceived as a weight loss strategy, but its effectiveness is not always guaranteed. Just like breakfast and lunch, what you eat for dinner plays a crucial role in weight management. Contrary to popular belief, you need not have only salad or soup to shed pounds. Having a balanced meal is the key. Additionally, wrapping up dinner by 7 pm is a great idea because consuming meals too close to bedtime can disrupt sleep patterns, hindering the body’s ability to rest and rejuvenate. By finishing dinner earlier, you wake up refreshed and not craving for unhealthy food the next day. In this article, we list down 5 must-try amazing dinner ideas to boost weight loss.
5 Dinner Tips To Fuel Weight Loss Journey:
1. Include a Bowl of Salad To Dinner Plate: Having a small bowl of salad is a clever way to cut down calories – particularly at lunch and dinner. You can get fiber, vitamins, minerals from a simple cucumber-onion-carrot-tomato salad without adding too many calories.
2. Add a Protein Source: According to an article published in The American Journal of Clinical Nutrition, high-protein diets promote increase calorie expenditure through post-meal thermogenesis and resting metabolism. So, it would be a good idea to have a source of protein, whether vegetarian (lentils, tofu, etc.) or non-vegetarian sources (chicken, fish, eggs) on the dinner plate.
3. Practice Portion Control: It’s also known as the practice of controlling the amount of food you eat in a single meal. By doing so, you can eat a balanced meal without the risk of overeating. Using smaller plates, measuring out portion, and chewing food slowly can all help in portion controlling and reducing calorie intake at dinner.
4. Avoid Sweets and Desserts After Dinner: Sweets and desserts often have a high amount of sugar and therefore a relatively larger number of calories which not only increase overall calorie intake, they would also increase cravings later on in the middle of the night. Avoid finishing up dinner with a sweet treat or dessert.
5. Brush Teeth with a Mint Toothpaste to Avoid Late-Night Snacking: According to an article published in the CDHP Dental Health Project, brushing your teeth a strong mint and menthol flavoured toothpaste after dinner can suppress some of the tastebud receptors on the tongue which in a way can help curb your appetite! So, do take the advice given your dentist seriously and brush your teeth twice a day, particularly at night with a mint-flavoured toothpaste.
5 Must-Try Dinner Foods for Weight Loss Success:
1. Phulka with Cauliflower, Pea, and Paneer Curry:
To make Phulka with Cauliflower, Pea, and Paneer Curry, start by preparing the dough for phulka with whole wheat flour, salt, and water. Roll the dough into flat rounds and cook them on a skillet until golden brown – do not add oil or ghee. To make the curry, sauté onions, garlic, ginger, and green chili in oil, then add tomatoes and spices. Cook until the tomatoes are soft, then add cauliflower florets and green peas. Cover and cook until tender, then add cubed paneer. Garnish with fresh coriander and serve the curry hot with phulkas.
You can also try this low-calorie Baingan ka Barta Recipe with Phulka if you don’t like cauliflower/pea and paneer curry.
2. Sweet Potato Curry with Brown Rice:
This recipe is packed with nutrient-rich sweet potatoes, nutritious vegetables, and wholesome brown rice, making it a satisfying and weight loss-friendly meal option. Cook the brown rice as usual. In a skillet, sauté onion, garlic, ginger, diced sweet potatoes, and red bell pepper until softened. Add curry powder, turmeric, cumin, and red chilli powder, then pour in coconut milk and simmer until sweet potatoes are tender. You can also add spinach to this curry. Season with salt and pepper, then serve the curry over cooked brown rice, garnished with fresh coriander leaves.
3. Quinoa Vegetable Pulao:
This recipe is loaded with protein and fiber-rich quinoa and colorful vegetables, making it a satisfying and weight loss-friendly meal option. To make Quinoa Vegetable Pulao, cook quinoa in water until tender. In a skillet, sauté onion, garlic, ginger, diced carrots, bell pepper, and green peas. Add cumin seeds, turmeric, garam masala, salt, and pepper, then mix in cooked quinoa. Cook until heated through, garnish with coriander leaves, and serve with lemon wedges.
4. Chicken and Brown Rice:
This recipe provides lean protein from chicken breast and fiber-rich brown rice, along with a variety of colorful vegetables, making it a satisfying and weight loss-friendly meal option. Cook brown rice the regular way. In a skillet, sauté onion and garlic, then add diced chicken breast and cook until golden brown. Add bell pepper and broccoli, seasoning with red chilli powder, salt, and pepper. Stir in cooked rice, then cook until heated through. Garnish with parsley or coriander leaves and serve.
5. Chickpea Salad:
This salad is still packed with fiber and protein from the chickpeas and a variety of colorful vegetables, making it a nutritious and satisfying meal. You can add veggies according to your preference. To make this salad – combine boiled chickpeas, diced cucumber, bell pepper, cherry tomatoes, and red onion in a bowl. Whisk lemon juice, olive oil, dried oregano, salt, and pepper for dressing, then pour over the salad and toss. Serve immediately for a light and refreshing dinner. Enjoy the nutritious and satisfying meal, perfect for weight loss!
These above-mentioned dinner recipes pack a lot of nutrition without packing too many calories.
Also read: Supercharge your Weight Loss – 5 Delicious Ways To Eat Flaxseeds
