8 Dinner Menus for Diets that Won't Make You Fat
Who says you can't eat dinner even if you're on a diet? You are still recommended to fill the stomach at night. It's just that, you really need to carefully choose the ingredients and the dinner menu for diet.
The dinner menu for diet is not only useful for fulfilling nutritional needs, but also makes you fuller so you don't overeat.
So, what are the simple dinner menus for diets that can help you lose weight?
Dinner menu when doing a diet program
The main principle of losing weight is to make sure the calories burned are greater than the intake.
You can achieve this by calculating your calorie needs, and then eating foods based on their nutrients and calories.
However, apparently not all food passes through your body in the same way.
Even though the two types of food contain the same amount of calories, one of them can cause weight gain when consumed at night.
This is because each food ingredient can have its own effect on digestive hormones, hunger, and the number of calories your body burns.
In order for your diet to be successful, below are a variety of foods that are suitable for the dinner menu for diet.
1. Egg
Eggs are among the best foods for the diet because they contain healthy proteins and fats.
It's also filling so you don't have to worry about feeling hungry again at night.
Interestingly, egg yolks contain almost all types of nutrients.
Because of the dense and diverse nutritional content of eggs, these foods can even help meet the daily needs of someone who is on a low-calorie diet.
For dinner portions when dieting, you can eat 1 hard-boiled egg. Eating eggs also maintains muscle mass while trying to lose weight.
2. Sauteed tuberous vegetables
In a simple dinner menu for a diet, you should also include tuberous vegetables.
Tuberous vegetables from the cruciferous family such as cabbage, broccoli, and cauliflower include vegetables that are very dense in fiber.
These vegetables are also high in protein, although not as much as animal products.
Fiber and protein will keep your stomach full. At the same time, its low calories can help you lose weight.
According to the US Department of Agriculture, adult women should eat 2.5 cups of vegetables per day, while adult men should eat 3 cups.
When dieting, you can eat one cup of vegetables containing tuberous vegetables such as broccoli, cabbage, and cauliflower for dinner.
3. Lean roast beef
Beef and chicken are not the enemy of the diet. On the other hand, meat can actually help you lose weight because it has a high protein content.
Protein is the most filling nutrient and can burn more calories.
A study in the journal Obesity (2011) showed that additional protein intake can reduce hunger and the desire to eat at night.
In addition, protein intake can lose weight up to 0.45 kg a week.
Eat for Health Australia recommends that you eat 1 – 3 servings of lean meat a day, depending on your age. This means you can eat 1 piece of meat (85 grams) for dinner.
During pregnancy, 3-4 servings a day is recommended. During the week, you are advised to eat a maximum of 7 servings of lean red meat.
4. Soup
Soup is a low-calorie food, but high in water and nutrients. This is the right combination of the dinner menu for diet.
The reason is, you can meet nutritional needs and get full quickly without having to get excess calories.
You are free to choose the type of protein and vegetables in the soup, but we recommend using a clear broth made from broth.
Avoid soups that contain too much fat, such as cream soups or soups with added coconut milk.
You can run the broth soup diet for 7 days. You can simply eat one cup of clear soup with tuberous vegetables and lean meat at dinner.
5. Avocado without added sugar
Avocados do contain a lot of fat, but don't worry. Avocado fat is an unsaturated fatty acid that is beneficial for the body.
A number of studies even prove that this fat can help you lose weight.
Unsaturated fatty acids also help lower bad cholesterol and increase good cholesterol.
When on a diet, you can eat avocado in the afternoon, before dinner, and in moderate portions. The reason is, avocados are quite high in calories.
6. Salmon and tuna
The dinner menu for your diet again comes from fatty foods.
Although known as fatty fish, salmon and tuna actually do not make weight gain. Both of these fish are rich in protein which can keep you full longer.
Fish also contains iodine, an essential mineral needed for the functioning of the thyroid gland.
Iodine deficiency can interfere with thyroid function in regulating metabolism. One of the effects is hunger and thirst that is difficult to control.
As a portion of dinner for diet, you can eat one piece of tuna (25.4 grams of protein) or mackerel (18.8 grams of protein).
Both of these fish are better choices for a low-fat, low-calorie diet.
7. Steamed Potato
Potatoes are known as a substitute for rice during diets. In fact, its function is not only that.
This carbohydrate source is good for consumption during a diet because it makes the stomach full quickly and contains almost all the nutrients the body needs.
If you are steaming potatoes, try allowing the cooked potatoes to cool slightly. This will trigger the formation of fibers called digestible starch.
This fiber can keep you full longer and speed up weight loss.
For a dinner recipe while on a diet, you can make pea soup with potatoes and extra vegetables.
Prepare 1 boiled potato the size of a fist. Cut the potatoes into pieces, then put them in a bowl of red bean soup with the mustard, cabbage, and carrots added.
8. Nuts and seeds
Don't forget to add nuts and seeds to your dinner menu for your diet.
Nuts and seeds are excellent sources of fiber and plant-based protein. Like potatoes, these foods also contain digestible fiber.
However, keep in mind that some types of nuts contain quite a lot of calories, for example peanuts and almonds.
Beans from the legume family such as peas, green beans, or kidney beans may be better choices for you.
The American Heart Association recommends that you eat 1/4 cup of cooked beans, peas, or lentils daily.
For a diet meal, add kidney beans and lentils to a clear soup mix, potatoes, and vegetables. Finish one bowl, this portion is enough for dinner when dieting.
During the diet, you still need to meet the energy and nutritional needs of dinner. You can work around this by choosing the right food ingredients and processing methods.
