5 low-calorie dinners that an endocrinologist recommends to lose weight (WITHOUT starvation)
Dinner is one of the most important meals of the day, since it gives us energy and nutrients to face the night and the next day. However, are you one of those who believe that skipping dinner or eating too little Will it make you burn more fat and lose weight faster? Well, you are wrong, since it can cause the opposite effect: increase appetite, reduce metabolism and promote fat storage.
Dinners to lose weight VIDEO
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Paloma Gil, specialist in Endocrinology and Nutrition, has revealed what is the perfect dinner like? for lose weight and reject the idea Going to bed hungry as a method to lose weight faster.
If you are one of those people who does not like to go to bed on an empty stomach, the doctor offers you 5 healthy, delicious and low in calories to help you meet your goals without having to give up the last meal of the day.
What should you eat for dinner to lose weight?
“It has been proven that you do not lose more or less weight by eating 3 times a day instead of 5, and one of the mistakes The most common things we do when we go on a diet to lose kilos is stop eating dinner or have only fruit for dinner,” explains the endocrinologist. “The perfect dinner to lose weight is one that completes the nutrient contribution of our healthy low calorie diet; everything else is a myth,” she points out.
What really matters to lose weight is to follow a diet appropriate to our needs, that is healthy, varied, complete and light, without forgetting the physical exercise. This means eating several meals a day, including dinnerand choose foods that provide us all nutrients essential, such as proteins, carbohydrates, healthy fats, vitamins, minerals and fiber.
Why is dinner important to lose weight?
We should not underestimate the importance of dinner in our diet. If we skip a meal, we can fall into temptation to eat more quantity or worse quality in the following. “It is about the well-known rebound effectwhich usually occurs after following a very restrictive diet or signing up for one of those plans as miraculous as they are harmful“warns Dr. Gil.
Maybe by not having dinner You end up bingeing at night or having breakfast the next day out of control. Furthermore, dinner has a direct impact on something as relevant as sleep quality. “As always, balance is best, and this consists of preparing a light dinner, easily digestible“advises the expert.
What is the best time to have dinner and lose weight?
We already know that to lose weight the best thing is to do a healthy and light dinner that contains all the nutrients you need. But, What is the best time to have dinner and lose weight? Paloma Gil recommends doing so between two and four hours before going to sleep, “and with a reduced number of calories so that it is your own body that consumes and eliminate that excess fat“.
5 dinners to lose weight without being hungry
The endocrinologist Paloma Gil offers us some suggestions for dinners to lose weight that are easy to make and that will help you plan your meals within a healthy diet. “Don't fall into clichés like having only fruit or a French omelet for dinner.in the end you will be consuming the same calories, but your dinner will be much less nutritious and more monotonous“, he assures.
What is recommended is to include one serving from each food group: some vegetables, protein and a little fruit. And why not? Also some of complex carbohydrates if you have had a very active day. These are the 5 dinners that he proposes to lose weight:
Chicken skewer with steamed vegetables
This quick dinner idea consists of pieces of chicken breast skewered on toothpicks along with vegetables such as pepper, spring onion, broccoli and carrot.
- Steam or microwave the vegetables and season with lemon juice and extra virgin olive oil. You can also put them some nuts, such as walnuts or roasted cashews.
- Finally, brown the skewer on the grill and serve everything with a slice of whole wheat bread and strawberries for dessert.
A skewer can have about 160 calories.
Baked sea bass fillets on a bed of vegetables
This is one simple and healthy recipe that provides vitamins and minerals.
- Make a bed with a small potato (optional) and an onion cut into thin slices and mix them together. Top with some strips of red and green pepper, salt, oil, white wine and chopped parsley. Bake it at 180º for 15 minutes.
- Use 90-150 grams of sea bass fillets per person, season them with salt and pepper, paint them with olive oil and put them on the bed. for 15 more minutes.
- Then serve them with a kiwi for dessert.
A 200 gram serving has about 300 calories.
Tuna steak with broccoli
A recipe easy and nutritious which helps control cholesterol and appetite.
- Boil the broccoli cut in salted water or steamed.
- Stir-fry a little garlic or two whole cloves in a pan with oil and black pepper and pour it all over the broccoli.
- For the tuna, heat the grill to maximum, add a little oil so it doesn't stick, salt and grill the steaks for two minutes on each side (adjust the point so that they are not dry).
- At the end, serve the fillets with the broccoli and an orange for dessert.
A 250 gram portion has about 245 calories.
Pasta salad with mozzarella cheese, vegetables and egg
Are you surprised to see a pasta salad on a list of dinners to lose weight? You will like this one and it is low in calories.
- Boil the egg first and set it aside. Then, in a pot with water and salt, boil a few 30-50 grams of pastayou set it aside when it is al dente and let it cool (you can have it already boiled in the refrigerator so that resistant starches are formed that are good for your diet and your health).
- Chop the egg, a green pepper, a carrot and a shallot or onion small, cut the mozzarella cheese into cubes and some tomatoes cherry in half.
- Mix everything in a bowlexcept the half tomatoes that are placed on top, and season everything with lemon and extra virgin olive oil, salt to your liking and serve it with a dessert apple.
A 250 gram portion has about 380 calories.
Chicken with vegetables and white rice
It's a recipe simple but very tasty which provides protein, fiber and vitamins.
- Boil some 30-50 grams of rice (the best option is for it to be whole, wild or steamed) with salt and set it aside when it is al dente. You can have it previously boiled.
- Nail clipper chicken or turkey breast dice, seal it and set it aside.
- Mince a little garlic and chop onion, carrot and red pepper and beans in a frying pan over low heat, seasoning with salt and pepper to taste. After 5 minutes you add the chopped green pepper and you leave it for another 5 minutes.
- Add peeled and chopped tomato and you season it with rosemary and thyme. After 5 minutes, add the chicken and leave it until the meat is finished cooking.
- To serve, make a base with the rice and put the chicken and vegetables on top. As For dessert, take half an apple and some strawberries.
A 250 gram portion has about 380 calories.
These dinners have fewer calories than recommended for a normal dietin which dinner should be 20-30% of the calories we eat per day (between 400 and 600 calories)according to nutritional health guides, so, in addition to being tasty, complete and varied, they are perfect to help you lose weight (as long as you do not repeat or exceed the recommended amount per dish).
Russell age 28 years Studying in world cooking I have a degree in England
Studying in world cooking I have a degree in England
