We all know that the maximum development of the human body takes place during the night time, which indicates that fat burning procedure also occurs at night.
To boost that procedure, we require to maintain our metabolism and eat light so we can sleep soundly.
As per my friends 28 kilo Weight Loss Experience, I can say a selection of night food items for dinner diet recipes is very essential for weight loss.
We all know the popular and most effective rule for weight loss is (as I discussed multiple times on this in our website), Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
What Type Of Dinner Is Required For Weight Loss?
So precisely what to eat in the night timings to lose weight, if you are on a Strict low-calorie diet and eating every 2 hours like the Diet, then you have already taken enough nutrition and calories in the daytime.
So now it is the correct time for a light weighted meal, which will aid you to maintain your metabolism and nourishment for body development during night time, and let your body burn excess fat, which will recompense for the required calories.
If you have just 3 times in a day and want to lose weight with 3 meals a day, then you can eat 400-500 calories in dinner, and those calories should have 50% Carbs, 20% Protein,30% fat and around 8 grams Fiber.
So your body gets adequate protein for the development process during the night. Fibre maintains your digestion and metabolism, and carbs prevent you from late night snacking.
Is Skipping Dinner Right For Weight Loss?
As per our prior discussions, I have mentioned many times that skipping meals is not useful to the health, especially when you are trying to lose your weight. Skipping meals can make you more hungry, which heads you to binge- eating, and you end up eating more.
It also slows down your metabolism, which decreases the weight loss process as well, as you end up burning fewer calories.
The low-calorie intake would risk your health as well, and you would be drained out of energy to exercise.
Few studies suggest that skipping dinner is good, but as per my 28 lb weight loss experience, I feel a light dinner meal is better and necessary.
Below Are The Recipes To Be Followed In Your Daily Dinner
1. Vegetable Soup Recipe
How Will This Help In Weight Loss?
This dinner food contains whole vegetables, which as we all know, are quite nutritious and aid inlosing weight as well. The ingredients present in the soup work individually in losing weight.
For instance, potatoes are rich in fiber which keeps you full for a long time and help in avoiding cravings.
Capsicum contains 0 g of fat and essential vitamins, minerals, and beans are filled with protein, which helps in building muscles and also burning fat.
Other green vegetables such as cauliflower, carrot and also peas are low in calories and filled with fiber, which is again useful for weight loss.
Black pepper aids in eliminating the formation of new fat cells and increases metabolism.
Ingredients Present In It:
750 ml water
¼ cup sweet corn kernels
½ cup chopped cauliflower
4 chopped french beans
¼ cup peas
1 chopped carrot
½ chopped capsicum
½ teaspoon oregano
¼ teaspoon black pepper powder
1 teaspoon extra virgin olive oil
Salt to taste.
Heat 750 ml water in an empty pan and include1 chopped potato. Cover it with a lid and let it boil for a while. After the potato is half boiled, add ¼ cup peas and 1 chopped carrot. Let it boil for 5-6 mins again.
Add sweet corn kernels, chopped cauliflower, french beans and also capsicum to it. Add a pinch of salt, oregano and black pepper powder.
Mash the vegetables using a mixer and add olive oil to it. Let it boil for 3- 4 mins and serve this food hot.
2. Vegetable Spinach Salad
How Does This Salad Help You In Weight Loss?
As we all know, spinach is one of the most essential nutritious food items in the list of vegetables. This salad is a union of a variety of vegetables such as tomatoes, capsicum, cucumber, cabbage, spring onions and also spinach.
This salad is generally low in calories and is full of fiber, which helps you to keep full and does not enhance your caloric count.
These vegetables are also rich in antioxidants, which helps in detoxification of the body and thus burns your fat. Plus, contains large protein content as well.
½ bunch of simple or baby spinach
1 medium-sized cucumber
½ cup shredded cabbage
½ cup chopped spring onions
1 teaspoon olive oil
1 medium sized tomato
Salt and pepper to taste.
Boil the spinach for 2- 3 mins before adding it in your salad preparation, or you can also shred it in tiny pieces after proper rinsing if you wish to consume it raw.
Combine all the chopped vegetables together and add olive oil, salt and pepper to taste.
3. Oatmeal – Satisfying Dinner Recipe
How Does It Help In Weight Loss?
As compared to other grains, oats have a very less calorie count and are loaded with fiber. Having just one bowl of oatmeal for dinner can count for 166 calories, which is very less compared to other grains.
Fiber content will not let you binge eat on late night snacks and thus help you control your calorie count. All in all, oats are a great ingredient for losing weight.
1 cup of oats
2 ½ cup of water
1 ½ cup of finely chopped vegetables (carrot, peas, beans, bell pepper, cabbage etc)
½ cup cut tomatoes
1 medium-sized finally chopped onion
1 teaspoon ginger finely chopped
1-2 green chillies finely chopped
½ teaspoon of cumin seeds (jeera)
1/4 teaspoon of hing
10-12 curry leaves
10-15 peanuts roasted and crushed
1 teaspoon coriander powder( dhania powder)
½ teaspoon of turmeric powder (haldi)
salt to test
Pinch of garam masala (this is optional)
1 tables spoon of finely chopped coriander leaves (dhaniya patta)
2 teaspoon oil.
Take some amount of oil in a pan and saute cumin seeds and hing for a min. Add few curry leaves, chillies, onion, ginger and saute for another 10 seconds. Include chopped vegetables and cook for 1 min. Now include tomato and then cook for another 1 min.
Next include few spices like dhaniya powder, haldi and also salt. Now, add water and take a boil. Next, add oats.
Now cook oats for 4-5 mins and continue with crushed peanuts. Finally, cook for 1 min. Garnish now with dhaniya patta.
4. Boiled Vegetables
Weight loss Advantages– One of the best dinner time food for weight loss. You have heard that eating raw vegetables for weight loss is more beneficial but let me tell you, boiling and steaming them before consumption helps each a lot.
Firstly, steaming them can aid you from frying or grilling them, which in turn does not let you consume oil and thus saves calories.
This method also aids in conserving all nutrients and improving the antioxidants in the vegetables, which can accelerate your weight loss procedure.
½ cup finely chopped broccoli
½ cup of chopped cauliflower
½ cup chopped french beans
½ cup chopped spinach
2 finely chopped carrots
½ cup chopped capsicum
1.5 – 2 liters of water
1 tbsp olive oil
Salt and pepper to taste.
Heat the water in a deep empty saucepan, include salt and let it boil for a while. Salt aids in preserving nutrients, making them tastier and brings the water to boil rapidly.
You can also utilize a steamer for the process of boiling the vegetables.
Add the vegetables in the pan and let them cook for around 2 minutes. Insert a fork and check the tenderness.
If they are cooked, shock the vegetables by putting them in ice cold water to preserve flavour and to avoid overcooking. Consider some amount of olive oil, salt and pepper to taste in this dinner food.
Weight Loss Advantages – Upma is also very regularly cooked as breakfast in South India. Sooji or semolina is the main component of upma.
It is beneficial in keeping you full for longer and helps you reduce cravings until your main meal. It is also digested very slowly, which aids in keeping you satiated and burns more calories, thus helping in weight loss.
1 cup of sooji
1 tsp of urad dal
1 tsp chana dal
1 cup of finely chopped onion
2 finely chopped green chilies
1 small crushed ginger
1 tsp mustard seeds
½ tsp of cumin seeds
2 tsp coconut oil
2 cups of water
3- 4 curry leaves
Salt to taste
½ cup of grated coconut (this is optional).
Roast sooji for 3- 4 mins in a pan and let it cool afterwards. In a separate empty pan, add cumin seeds, mustard seeds, urad dal and also chana dal. Add green chillies, ginger and curry leaves.
Then, add onions and saute it for a while. Add water thereafter along with salt. You can include grated coconut at this point. Cook this for a few mins until it thickens. Serve it hot.
Following are few lacto-vegetarian Indian diets, this is a great way to lose weight.
These all will aid you to cut back on sugary foods and beverages, eat more vegetables and enhance your protein intake. Add daily exercise to your regimen to boost your health and weight loss even more.
Incorporating even one or two of the above-listed foods or lifestyle can help you get a healthier and happier life.
Dt. Mukta Agrawal is a qualified dietitian and has done her post-graduation in clinical nutrition and dietetics, she has done her specialization in diabetes and cardiac care and also she is a certified bariatric nutritionist. She is a lifestyle coach and diabetic educator. She has 12 plus years of experience in the field of health and fitness industry. Mukta is passionate about educating people regarding the truths and myths of health through the INLIFE Blog. Her belief in the fact that good health is for everyone is one of the highlights of her writing.