You probably read every day that you should skip the dinner in order to lose some weight. But we are also aware that the starving diets are the hardest ones. We’ve enlisted the expertise of two nutritionists – Stephanie Clarke, RD, and Wilow Jarosh, RD , of C&J Nutrition – to share the perfect dinners in order to make you feel full and to drop few pounds at the same time.
Follow their advice below to start seeing results.
Aim for a range between 450 and 550 calories. If you’re trying to lose weight, stay closer to 450, and if you’re trying to maintain weight, especially if you’re working out, shoot closer to 550 calories.
About 45 to 55 percent of your dinner calories should be devoted to carbs, which is about 50 to 75 grams of carbs. Don’t be afraid to eat carbs at night because you’re worried you won’t have time to burn them off. As long as you’re sticking to your total calorie amount for the day, eating carbs at this meal isn’t more likely to cause weight gain. Actually, eating enough carbs at dinner can dissolve those postdinner carb cravings for sweets and chips.
About 20 to 25 percent of your dinner calorie amount should be protein, which works out to 25 to 35 grams. Protein is vital to help rebuild and maintain muscle, and since your body does a lot of rebuilding at night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing postdinner noshing sessions.
Shoot for about 15 to 25 grams, which is about 30 to 35 percent of your total supper calories. Instead of saturated fats like beef and cheese, go for monounsaturated fats (MUFAs) like olive oil, sesame oil, coconut oil, avocado, olives, and nuts and seeds.
To help you reach the recommended daily total of 25 grams per day, aim for at least eight grams at dinnertime. This should be coming primarily from fiber-rich carb choices like whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.
Stick to no more than seven grams or fewer of total sugars. And when it comes to added sugar, try not to exceed four grams — that’s about one teaspoon of any sweetener used in sauces or dressing.
Ideally you should eat dinner about two to three hours after your 3:30 p.m. afternoon snack. If you plan to exercise after work, fuel up with a later-afternoon snack around 4:30 p.m. Then you can exercise at 5:30 p.m. for an hour and eat dinner by 7/7:30 p.m. As mentioned above, don’t worry about eating dinner too late. As long as you don’t exceed your daily calories, what time you eat won’t impact your weight.
Here are 3 Examples of Perfect Dinners
Mexican Quinoa Bites With Salsa: Enjoy four of these quinoa and black bean bites with one-quarter of an avocado and two tablespoons of mild salsa.
Total fat: 22.2 g
Saturated fat: 7.9 g
Carbs: 55.1 g
Fiber: 13.9 g
Sugars: 6.5 g
Protein: 24.2 g
Panko-Crusted Fish Over Kale With a Side of Wild Rice: Follow this simple recipe to make one serving of panko-crusted halibut, and enjoy it with a curly kale salad and half a cup of cooked wild rice mixed with one-eighth cup of kidney beans.
Total fat: 20.4 g
Saturated fat: 4.3 g
Carbs: 52.8 g
Fiber: 7.4 g
Sugars: 3.3 g
Protein: 41.9 g
Grilled Chicken Burrito Bowl With Brown Rice: Whip up this easy dish made with chicken, black beans, and salsa, and stir in half a cup of cooked brown rice and half a tablespoon of olive oil to make it even more filling.
Total fat: 11.7 g
Saturated fat: 1.4 g
Carbs: 58.7 g
Fiber: 10.1 g
Sugars: 4.7 g
Protein: 45.1 g