Title : Nutritionists recommend the perfect dinner equation for weight loss
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Nutritionists recommend the perfect dinner equation for weight loss
Want to know how the last meal of the day can help you drop pounds? We have enlisted the expertise of two nutritionists - Stephanie Clarke, RD, and Willow Jarosh, RD, of C & J Nutrition - sharing the perfect equation for what to eat for dinner to help lose weight. Follow their advice below to start seeing results.
Calories
Try to keep a range of between 450 and 550 calories. If you are trying to lose weight, be closer to 450, and if you are trying to maintain weight, especially if you are exercising, shoot closer to 550 calories.
Carbohydrates
About 45 to 55 percent of their calories from dinner should be devoted to carbohydrates, which is about 50 to 75 grams of carbohydrates. Do not be afraid to eat carbohydrates at night because you're worried that will not have time to burn. While you're sticking to the total amount of calories for the day, eat carbs in this meal is no more likely to cause weight gain. Actually, eating enough carbohydrates at dinner can dissolve postdinner carbohydrate cravings of sweets and chips.
Protein
About 20 to 25 percent of the amount of calories dinner should be protein, equivalent to between 25 and 35 grams. Protein is vital to help rebuild and maintain muscle mass, as your body and do a lot of reconstruction of the night, ensuring your dinner includes enough protein is important. Protein also makes you feel satisfied, which is another tool for preventing postdinner noshing sessions.
Fat
shoot for about 15 to 25 grams, which is about 30 to 35 percent of total calories from dinner. Instead of saturated fats such as meat and cheese, go for monounsaturated fats (MUFA) such as olive oil, sesame oil, coconut oil, avocado, olives and nuts and seeds.
Fiber
to help you reach your total daily recommended 25 grams per day, the target of at least eight grams at dinnertime. This should come primarily from portions of fiber-rich carbohydrates such as whole grains, starchy vegetables, beans, small amounts of fruits and fats containing fiber, such as avocados, nuts and seeds.
Sugars
Stick to no more than seven grams or less of total sugars. And when it comes to sugar, try not to exceed four grams - which is about one teaspoon of any sweetener used in sauces or dressing.
Timing
Ideally, you should eat dinner two to three hours after 15:30 snack. If you plan to exercise after work, fuel with a snack later in the evening around 4:30 pm Then you can exercise at 5:30 pm for one hour and dinner at 7/7: 30 pm As mentioned above, do not worry about eating dinner too late. While not exceed your daily calories, which is time consuming will have no impact on your weight.
Examples of dinners Perfect
bites Mexican quinoa salsa: Enjoy four of these quinoa and black beans bites with a quarter of an avocado and two tablespoons of mild sauce .
Calories: 506
Total Fat: 22.2g
Saturated Fat: 7.9 g
Carbohydrates: 55.1 g
Fiber: 13.9 g
Sugars: 6.5 g
Protein: 24.2g
Panko-crusted fish on Kale with a side of wild rice photography: Follow this simple recipe to make a portion of panko halibut crusty , and enjoy it with a kale salad and half a cup of cooked wild rice mixed with an eighth of a cup of beans .
Calories: 550
Total Fat: 20.4g
Saturated Fat: 4.3 g
Carbohydrates: 52.8 g
Fiber: 7.4 g
Sugars: 3.3 g
Protein: 41.9 g
grilled chicken Burrito bowl with Rice: Whip up this easy chicken dish, black sauce and beans , and stir in the half a cup of cooked brown rice and half a tablespoon of olive oil to make it even more filling.
Calories: 518
Total Fat: 11.7g
Saturated Fat: 1.4 g
Carbohydrates: 58.7 g
Fiber: 10.1 g
Sugars: 4.7 g
Protein: 45.1 g
Pumpkin and lentil soup with bread: for vegans out there, throw all the ingredients in the slow cooker in the morning, and you they come home to a hot bowl of cream pumpkin to lentil soup . I enjoy your plate with two small slices of sourdough bread warm spread with half a tablespoon of each of Earth Balance .
Calories: 538
Total Fat: 14.3g
Saturated Fat: 4.3 g
Carbohydrates: 76.8 g
Fiber: 18.5 g
Sugars: 6.5 g
Protein: 25.5g
mistakes to avoid Dinner
- Skipping carbs: people usually go as a way to lose weight fast without carbohydrates, but prohibits itself important this nutrient will make even stronger cravings for carbohydrates, which leads to binge eating carbohydrates. Including healthy carbohydrates rich in fiber such as whole grains, vegetables and grains of starch actually they go to satisfy their hunger for longer and eat a balanced diet easier to sustain in the long run.
- Enormous plates: Dinner plates size are fairly standard, but the amount of food that can be stacked in a can add up to two or three times the amount of calories you should take the Dinner. Downsize their plates and use either salad plates or bowls of cereal smaller. Do not be afraid to measure portions, and once you do, pack leftovers in the fridge for lunch tomorrow so you're not tempted to take a few extra bites.
- The establishment of strict dinnertime: While there is something to say to give guidelines to not eat after a certain time (for example, after he has already eaten dinner), if you are skipping dinner because it is too late, then you may be setting yourself up to overeat the next day. Eating after 8 p.m. (or any time) will not make you gain weight, so no need to jump. Just make sure your dinner is balanced and does not make you exceed your daily calorie limit for the day.
looking to lose weight during other times of the day? Here's what to eat for breakfast and what to eat for lunch and what to eat at snack time to lose weight .
Image Source: PopSugar Photography
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