When it’s about losing weight we always think about what type of breakfast should we eat. We also taught by others that eat protein-rich breakfast if you really want to lose weight. But you must have heard that dinner is also very important to lose weight. If you are not eating a dinner which is light and rich of nutrients it is almost impossible for you to lose weight.
In this article we will discuss about what should we eat to lose weight.
1. Red Lentil Soup
Red Lentil Soup
2 Cups of Cooked red lentils contains :
Calories : 164 caloires
Carbs : 26 g
Fat : 4 g
Protein : 7g
Nutritional Info
when it comes about vegan food which contains proteins in high amount, the first thing comes under our mind is Lentils.
Red lentils are extremely good for your skin and can prevent issues like rapid aging and acne. They can also be used as beauty treatment like lighten the skin and get rid of tans. Red lentils contain a high amount of fiber thus promote weight loss and are very good for your digestion. It is good for diabetics as it regulates the random spikes and drops in the glucose level in the blood. It is abundantly rich in proteins and minerals, which help boost various systems in your body.
Red lentils are very good for your bones, teeth, and eyesight because of this. It can reduce the risk of cancer due to its anticancer properties and is known for reducing bowel, colon, lung, and breast cancer risks. Moreover, due to its high antioxidant content, it is very beneficial for your immune system and can help prevent a ton of diseases and infections.
Benefits of Red Lentil
- Good for skin
- Promote weight loss
- Regulates diabetes
- Boost Body system
- Very Good for bone, teeth, and eyesight.
- Reduce the risk of cancer
- Boost your immune system
So there are many benefits of red lentils for your whole body. Also, if you want to lose weight then you should have a light dinner so you can have red lentils soup as your whole dinner meal it will provide you whole nutrients and promotes weight loss without making you hungry.
2. Chickpea Stew
Chickpea Stew
One cup of cooked chickpeas contains:
- 269 calories
- 45 g of carbohydrate
- 15 g of protein
- 13 g of dietary fiber
- 4 g of fat
- 0 g of cholesterol
Nutritional Info of Chickpea
Chickpeas are rich in protein and fiber, and we all no protein and fiber promote weight loss. Fibre keeps you fuller for longer and protein satiates hunger. The fiber content in it also takes good care of your digestive system.
According to a study published in the journal Appetite, regularly eating chickpeas helped to keep weight loss plan on track. The study says participants who ate half a cup of chickpeas containing 6 grams of fiber and 7 grams of protein daily, consumed fewer calories from high fat, low fiber foods but once they stopped eating the chickpeas, they began to snack more on less healthy food.
Benefits of Chickpea
- Lowers sugar level
- Improves heart health
- Reduces inflammation
- Chickpeas have a calcium level equal to that of milk and yogurt
- Weight loss
3. Quinoa Salad
Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:
- 222 calories
- 8.14 g of protein
- 5.2 g of fiber
- 3.55 g of fat, of which 0.42 g is saturated
- 39.4 g of carbohydrate
It is one of the most protein-rich foods we can eat which contains almost twice as much fiber as most other grains. It also contains Iron which helps keep our red blood cells healthy and is the basis of hemoglobin formation. Quinoa also contains lysine which is essential for tissue growth and repair. It is rich in magnesium (benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.).Quinoa is high in Riboflavin (B2)(B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. ). It has a high content of manganese.
Benefits of Quinoa
- It is a complete protein
- High fiber
- Antioxidants
- Relieve constipation
- Regulates Blood Pressure
- Lower the cholesterol and glucose level
- Weight Loss
- Boost Metabolism
- Reduce Type 2 diabetes by promoting healthy blood sugar control.
So you can add this awesome food to your dinner diet and get all its health benefits.
4. Kidney Beans
The nutrition Values for 3.5 ounces (100 grams) of boiled kidney beans are:
- Calories: 127
- Water: 67%
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Sugar: 0.3 grams
- Fiber: 6.4 grams
- Fat: 0.5 grams
The kidney bean named for its visual resemblance in shape and color to a kidney. The extraordinary health benefits kidney beans offer are nothing short of amazing. These beans are reddish brown in color with a mild taste when boiled, but easily absorb flavors from whatever seasonings they are cooked in. They have high quantities of folic acid, calcium carbohydrates, fiber and proteins amongst other essential nutrients, all of which are important in the proper functioning of the body.
Benefits Of Kidney beans
- Lowers cholesterol
- Good for diabetics
- Improves memory
- Boosts energy
- Anti-oxidative properties
- Great source of protein
- Prevents hypertension
- Helps in weight loss
- Relieves constipation
- Boosts immunity
- Has anti-aging properties
- Improve digestion
- Strengthens the bones
- Good for heart
- reduce migraine etc.
So if you add kidney beans to your dinner diet than you can lose weight. you can have a salad and curry.
5. Spinach
The nutrition Values for 3.5 ounces (100 grams) of raw spinach are
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Spinach is a leafy green vegetable that is considered very healthy, as it’s loaded with nutrients and antioxidants. It has so many health benefits like eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
Benefits of spinach
- Diabetes management
- Cancer prevention
- Asthma prevention
- Lowering blood pressure
- Bone health
- Promotes digestive regularity
- Healthy skin and hair
6. Vegetable Soup
If you want to lose weight then you should choose a dinner option which is very light in nature. You should avoid heavy food which is not easy to digest like bread, pizza burger. You must have a nutrient-rich diet that makes you full and also allow your body to get rid of stubborn fat. One of the very great options is a vegetable soup blow which will make you full and helps you in losing weight with all the nutrients values. you can add so many veggies like corns, beans, peas, spinach, onion, spring onion, cheese, tomato, carrot, broccoli, Bell pepper and so many more.
Mixed vegetable soup is good for
- Healthy Lifestyle
- Weight Loss
- Diabetics
- Heart patients
- Pregnancy
- Kid
- Cold and cough
7. Mix Veg Salad
You can also add mixed veg salad as your dinner option. Mix veg salad is also a great option of getting all nutrients from one bowl. It also promotes weight loss as vegetables contain a good amount of water. You can add as many veggies you want. There are so many options like
corns, beans, peas, spinach, onion, spring onion, cheese, tomato, carrot, broccoli, Bell pepper and so many more.
You can also make your salad green by adding so many green vegetables. The green salad adds so many more health benefits to weight loss.
You can also make sprout salad with lots of veggies.
So, in this article, we discuss some food which you should add to your dinner diet. if you are really very serious about losing weight then please add such food in your diet which contains healthy stuff rather that one which generates fat on your body with no nutrients value. With healthy foodstuff just add some workout to your daily routine.
