What you should eat for dinner to loose weight


Eating late will not affect your weight if you do this
  1. Calories:

    Consume a range between 450 and 550 calories.Trying to lose weight, eat within 450 calories, to maintain weight alongside work outs, shoot closer to 550 calories.

  1. Carbs

Eat about 45 to 55 percent calories (50 to 75 grams of carbs) during dinner.As much as you only eat carbs within your daily total calorie consumption, eating carbs during the dinner is unlikely to cause weight gain as opposed to the fear to eat carbs at night because most persons are worried they won’t have time to burn them off. When you eat enough carbs at dinner, you help to dissolve those carb cravings for sweets and chips after dinner.
  1. Protein

About 20 to 25 percent of calories (25 to 35 grams) consumed during dinner should be protein. To rebuild and maintain your muscle, Protein is vital considering the body does a lot of rebuilding at night. In addition, protein gives you satisfaction and a leeway to prevent craving after dinner.
  1. Fats

Eat up to 30 to 35 percent (about 15 to 25 grams) of your total supper calories. Eat monounsaturated fats (MUFAs) such as avocado, olives, olive oil, sesame oil, coconut oil, and nuts and seeds, rather than saturated fats such as beef and cheese.
  1. Fiber

Eat at least eight grams during dinner, then you will be able to consume up to 25 grams per day, which is the total amount required daily. Eat Fiber-rich carbs such as whole grains, starchy veggies, beans, small amounts of fruit, and fiber-containing fats such as avocado, nuts, and seeds.

  1. Sugars

Do not exceed seven grams or less of total sugars. Do not consume more than 4 grams of added sugar which is about one teaspoon of any sweetener used in sauces or dressing.

When is the Best time to eat dinner?

As long as you stick to the required amount of your daily calories consumption, you should not be bothered by what time you eat dinner as this will not impair your weight. However, it is ideal
  • To eat dinner about 2 to 3 hours after your 3:30 p.m. afternoon snack.
  • If you exercise after work, eat afternoon snack around 4:30 p.m. and then exercise at 5:30 p.m. for an hour and dinner at 7/7:30 p.m will be just fine.
In summary, note the quantities you need

Calories 450 to 550
Protein 25 to 35gms
Carbs 50 to 75gms
Fiber at least 8gms
Sugar fewer than 7gm
Fats 15 to 25gm

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