The nutritionists have shared the formula for successful weight loss through readjusting the diet.
Want to know how to make the last meal of the day help you lose weight? Two dieticians – Stephanie Clarke and Willow Jarosh RD, RD, from the website Nutrition C & J share the perfect methods of having dinner to lose weight more effectively. Follow their advice to start seeing results now.
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Your goal is to limit calorie consumption in the range of 450 to 550 calories. If you are trying to lose weight, consumption around 450 calories is your goal and if you are trying to maintain weight, or especially if you do exercises, 550 calories should be your target.
About 45 to 55% of calories for your dinner should be from carbs, which accounts for about 50 to 75 grams of carbs.
You are afraid to eat starch at night for fear that you will not have enough time to use it. Now, rest assured that, as long as you stick to a schedule of specific calorie consumption during the day, eat carbs at dinner will not be likely to cause weight gain. In fact, eating enough carb at this meal can repel the carb cravings after dinner such as sweets and chips.
Approximately 20 to 25% of your calories for dinner should be from protein, equivalent to approximately 25 to 35 grams.
Protein is important in building and maintaining muscles. At night your body works rigorously to build muscle, so make sure your dinner provides enough protein. Protein also makes you feel full for longer, therefore, it is useful to suppress the urge for snacks after the meal.
Fat should make up about 15 to 25 grams, which is about 30 to 35% of the total calories in your dinner.
You ought to select saturated fat from beef and cheese, or the healthy monounsaturated fat from olive oil, sesame oil, coconut oil, avocados, olives and nuts.
To lose weight successfully, you should consume about 25 grams of fiber daily, and you should eat at least 8 grams of fiber at dinner. You should choose fiber-rich carbohydrates from whole grains, starchy vegetables, beans and a small amount of fruit.
Stick to no more than 7 grams of sugar or less. And when it comes to sugar, try not to eat more than 4 grams of sugar in the evening or no more than 1 teaspoon of any sweetener used in sauces or sweetened food.
Time to have dinner:
Ideally, you should eat dinner about 2 – 3 hours after the light afternoon snack.
If you plan to exercise after work, you should have a snack before 16:30. Then you can have additional snack at 17:30 (after finishing workouts) and eat dinner at 19: 30.
As mentioned earlier, you should not worry too much about eating dinner late. As long as you do not exceed the prescribed daily caloric intake, the time you eat will have little influence on your weight.