Go on a diet! 5 Easy Recipes and Tips for Dinner to Lose Weight

What do you do for dinner on a diet? In this article, we introduce points and cautions for dinner during dieting, ingredients that are good for dinner, and easy dinner recipes that are effective for dieting.

Recommended recipe for diet dinner

Table of contents

  • what will you do? dinner on a diet
  • I want to keep it in mind while dieting! The point of dinner to lose weight
  • Good for diet dinner! Recommended ingredients
  • Dinner on a diet! Be careful here
  • Easy dinner recipes that are effective for dieting

what will you do? dinner on a diet

What to do for dinner on a diet

It is often said that “dinner is easy to gain weight”, so you may be wondering what to eat for dinner during your diet. It is difficult just to think about the menu when you are on a diet, such as those that are nutritionally balanced and low in calories. So, what should you pay attention to when you are on a diet?

In this article, we will introduce the points of dinner during dieting, recommended ingredients and nutrients for dinner, precautions for dinner during dieting, and easy dinner recipes that are effective for dieting.

I want to keep it in mind while dieting! The point of dinner to lose weight

What should I pay attention to when eating dinner while on a diet?

[Diet dinner 1] Incorporate a lot of vegetables

In addition to vitamins and minerals, many vegetables contain a lot of dietary fiber, so they are perfect ingredients for dieting. Dietary fiber has the advantage of making it easier to feel full because it has a chewy texture. It also has an intestinal function, helps prevent constipation, suppresses rapid rises in blood sugar levels, and promotes a decrease in blood cholesterol levels. Therefore, it is recommended to eat vegetables first when eating.

When the blood sugar level rises, the body secretes a hormone called insulin to restore it, but this insulin works to keep the blood sugar level constant while promoting the synthesis of triglycerides. increase. Neutral fat is necessary energy for the body, but if you take too much of it, it will be stored as body fat, which can lead to obesity.

By eating vegetables first, you can prevent a sudden rise in blood sugar levels and moderate the secretion of insulin to suppress the increase of triglycerides. In this way, vegetables can be said to be a strong ally of the diet, so I would like to actively take them!

The target intake of vegetables is “350g or more per day” (Ministry of Health, Labor and Welfare “Health Japan 21”). If you try to eat it as a salad, it will be difficult to eat because the amount is large, but if you boil it, boil it, or boil it, it will become less bulky and easier to eat.

[Diet dinner 2] Choose chewy ingredients

If you eat without chewing well, you will eat faster and the satiety center will not be fully stimulated and you will end up eating more than you need. By chewing well, you can feel satisfied that you have eaten a lot and prevent overeating. In addition, it can be expected to improve digestion and absorption, activate the function of the gastrointestinal tract, and stimulate the sympathetic nerves to increase metabolism. It seems to be a trick to help.

Foods that have a chewy texture include hard vegetables such as root vegetables, chicken thigh meat, seafood such as squid and octopus, and brown rice. When cooking, cut the vegetables into chunks so as not to cut the fibers, do not overcook them, and use vegetables that can be eaten raw such as carrots, radishes, and cucumbers as vegetable sticks, or pickle them. The point is to cook to leave.

[Diet dinner 3] Consider nutritional balance

When you go on a diet, you tend to cut back on the amount you eat, or eat only vegetables and fruits that seem healthy.

Certainly, it seems to lead to short-term weight loss, but if you continue to eat an extreme diet with an unbalanced nutritional balance, your body will become malnourished, and you will go into a state of starvation without realizing it. It becomes easier to store fat when you eat food. It’s sad that you end up gaining weight even though you’ve put up with eating hard.

In addition, malnutrition often leads to colds, irregular menstruation, and other health problems. Eat a well-balanced diet containing nutrients such as proteins, carbohydrates, lipids, vitamins, and minerals that your body needs, and follow a healthy diet.

[Diet dinner 4] Avoid taking too many calories

How many calories should an adult woman have per day? Humans obtain the energy they need to live by eating. Even when the human body is at rest without doing anything, the heartbeat, breathing, and temperature maintenance are performed to maintain life activities. The minimum amount of energy required to sustain life is called the basal metabolic rate.

This basal metabolic rate varies from person to person depending on weight, physique, muscle mass, etc., but it is 1110 kcal for women aged 18 to 29, 1160 kcal for women aged 30 to 49, and 1110 kcal for women aged 50 to 64. It has been. This means that even if you sit still for a day, you will burn this many calories. The point is to adjust the calories so that you do not exceed the amount of energy you need for the day without falling below this basal metabolic rate.

The estimated amount of energy required per day is 1700-2300 kcal for women aged 18-29, 1750-2350 kcal for women aged 30-49, and 1650-2250 kcal for women aged 50-64. The range of values ​​is due to individual differences in the amount of activity.

People who spend a lot of time sitting and don’t move their bodies should use a lower energy amount, while people who exercise regularly or walk around a lot should use a higher energy amount. please give me.

Even if you eat 100kcal of food, there is no problem if you exercise and consume 100kcal of energy. However, if the body is unable to consume as much energy as it eats, the energy will turn into fat and be stored in the body.

It is important to be conscious of whether the calories of what you eat and the amount of activity are balanced, such as exercising and consuming it when you think you have eaten too much.

[Diet dinner 5] Focus on steamed and boiled dishes

Even with the same food, the calorie content will change depending on how it is cooked. For example, when cooking pork, frying it absorbs oil and increases calories, while boiling reduces fat and reduces calories. The key to cooking low-calorie food is to remove as much fat from the ingredients as possible and to use as little oil as possible when cooking.

Cooking methods such as steaming, boiling, and simmering are said to make it easier to remove the fat from ingredients and reduce calories. Simmered dishes basically do not use oil, so you can keep the calories down, but they often use a lot of seasonings such as sugar and mirin, so be careful not to use too many high-calorie seasonings. is required.

Cooking methods such as stir-frying and deep-frying use oil, which increases calories. When stir-frying, lightly boil the ingredients before frying, use a Teflon-coated frying pan to reduce the amount of cooking oil used, and measure by eye without using oil. Ingenuity is important.

Fried food inevitably has more calories than other cooking methods, but it’s hard if you can’t eat it at all. If you really want to eat it, try eating it during the daytime when it is less likely to gain weight, using meat with less fat such as chicken breast, frying it without batter, or frying it in a small amount of oil. .

[Diet dinner 6] Be careful about eating after 9:00 p.m.

Eating late at night causes your body to store excess energy as fat. Ideally, there should be 2-3 hours between eating dinner and going to bed. If this time is short, the food you eat will not be digested before you go to bed, and your stomach will continue to work, preventing your body from getting enough rest.

That’s why it’s also a problem to pull out dinner. If your stomach is empty, your brain and internal organs will continue to work to produce the nutrients your body needs. Even if it’s late at night, it’s better to have a moderate amount of food in your stomach. Try to eat as few staple foods as possible, such as rice, bread, and noodles, as well as carbohydrates.

Good for diet dinner! Recommended ingredients

diet dinner ingredients

Here are some recommended ingredients that you would like to have for dinner during your diet.

[Diet dinner ingredients 1] Tofu

Tofu is low in calories and rich in nutrients, and is a great ally for dieting because it gives you a feeling of fullness. Saponin, which can be expected to prevent fat accumulation and stimulate the intestines to improve bowel movements, lecithin, which dissolves cholesterol attached to blood vessels and smoothes blood flow, supports rough skin during dieting. It is rich in ingredients that make women on a diet happy, such as soy isoflavones that will help you.

Also, since it contains less carbohydrates than rice, it is recommended to replace rice for dinner with tofu. However, if you eat more than 1 block of tofu a day, you may end up with an overdose of minerals. Use this as a guideline.

[Diet dinner ingredients 2] Mushrooms

Mushrooms are 90% water, low in fat, low in calories, and full of dietary fiber, vitamins, and minerals. Because it is rich in dietary fiber, it is chewy and prevents overeating by stimulating the satiety center. It also has the effect of preventing swelling and improving the intestinal environment, so it is a food that you want to actively incorporate into your diet.

It also contains GABA, which has a calming effect on the nervous system, making it perfect for those nights when you want to take a good rest. It also helps to relieve stress, which is the natural enemy of dieting.

[Diet dinner ingredients 3] Seaweed

Seaweed, which has long been popular on Japanese dining tables as an ingredient in miso soup and dashi stock, is low in calories and rich in vitamins, minerals, and dietary fiber. Fucosterol, which is abundant in brown algae such as wakame seaweed, kelp, and hijiki, is said to be effective in reducing blood cholesterol and preventing blood clots. It is said. Seaweed can be used in salads, soups, and with rice, so I would like to actively incorporate it into my diet.

[Diet dinner ingredients 4] Fish

Fish is rich in protein, which is the basis for muscle building, and is also full of other nutrients that the body needs, such as calcium, vitamins, and taurine. In addition, it has less fat and fewer calories than meat, so it is perfect as a main dish during a diet.

In particular, EPA (eicosapentaenoic acid), a type of omega-3 fatty acid that is abundantly contained in blue fish such as mackerel, sardines, and horse mackerel, has effects such as lowering triglyceride levels, making blood smoother, and preventing arteriosclerosis. You can expect it to work. This EPA can be efficiently absorbed when eaten raw, so it is recommended to eat healthy sashimi for dinner.

Dinner on a diet! Be careful here

What should I pay attention to when eating dinner on a diet?

[Note 1 for diet dinner] Eating only sweets is NG

Have you ever eaten sweets such as candy and sweets and replaced them with meals? When you’re busy or in a hurry, some people may end up doing it.

Even if the calories are not very high, sweets and sweets are mainly made of carbohydrates and lipids, and if you finish your meal with just that, the nutritional balance will be biased.

In addition, when you’re hungry and you eat foods that are high in carbohydrates, your blood sugar spikes, and your body begins to release the hormone insulin to try and bring it back. Insulin works to keep blood sugar levels constant, while it also works to promote the synthesis of neutral fat, and sugar that is not consumed as energy is stored as fat in the body.

Vitamin B1 is necessary to convert carbohydrates into energy, so it is important to eat a well-balanced diet that includes vitamins, minerals, dietary fiber, and protein.

[Notes on diet dinner 2] Avoid single meals

Precautions for dinner during diet

For example, if you continue to eat only single items such as salads or soba noodles, you may be able to lose weight temporarily, but you may get sick due to the lack of nutrients your body needs. It also leads to relaxation and rebound.

Lipids, carbohydrates, and proteins are called the three major nutrients, and vitamins and minerals are called the five major nutrients. The three major nutrients work to create body tissues and energy sources in the body, while vitamins and minerals work to regulate the body and maintain health. In addition, dietary fiber is a strong ally of dieting, as it has effects such as preventing constipation and reducing cholesterol levels in the blood.

All of them are important nutrients for the human body, but the three major nutrients are especially essential for life maintenance and physical activity, so I want to be conscious of them. Balanced staple food (ingredients with carbohydrates such as bread and rice), main dishes (ingredients with protein and fat such as meat, fish and eggs), and side dishes (ingredients with vitamins, minerals and dietary fiber such as vegetables and seaweed) Eating well is a shortcut to a healthy diet.

[Notes on diet dinner 3] Pay attention to the time of dinner

For example, if you go to bed at 23:00, finish eating dinner by 20:00. This is because it takes about 3 hours for food to digest.

In addition, BMAL1, a protein that promotes fat synthesis, is more active at night than during the day, so the later you eat, the easier it is for your body to accumulate fat.

However, there are times when it is difficult to schedule due to work or errands. If you know in advance that you will be late for dinner, eat a light meal of carbohydrates such as rice balls once around 17:00 or 18:00, and then eat rice porridge or vegetable soup that is easy to digest for dinner. Try splitting it into two. If there is too much time between lunch and dinner, you will end up eating dinner on an empty stomach, preventing you from overeating. Also, by not lowering the blood sugar level, it also has the effect of preventing the blood sugar level from rising rapidly at dinner.

Easy dinner recipes that are effective for dieting

Here are some recipes for dinner that will help you lose weight.

[Diet dinner recipe 1] Steamed chicken breast and vegetables in a frying pan

This recipe uses chicken breast, which is low-fat, low-calorie, high-protein, and has fatigue recovery effects. It’s a steamed dish that doesn’t need to be fried in oil, so it’s very healthy. You can also feel full by adding your favorite vegetables and mushrooms.

■ Ingredients (for 2 people)

  • Chicken breast … 1 piece (sliced)
  • Wheat flour…appropriate amount
  • Bean sprouts…200g
  • Red bell pepper … 1 piece (sliced)
  • Chives…1/4 bunch (cut into easy-to-eat lengths)
  • Sake, sesame oil…1 tbsp each
  • Ponzu sauce…appropriate amount

■How to make

  1. Lightly dust the chicken breast with flour.
  2. Place bean sprouts, red peppers, Chinese chives, and 1 in order on a frying pan, then add sake and sesame oil.
  3. Mix together, place in a bowl, and sprinkle with ponzu sauce.

[Diet dinner recipe 2] Sour soup with shiitake mushrooms and grilled seaweed

Dietary fiber and minerals are rich in grilled seaweed and shiitake mushroom soup. Eating hot soup slowly can prevent overeating.

■ Ingredients (for 2 people)

  • (A) Sliced ​​dried shiitake mushrooms…5g
  • (A) Roasted nori… 1 and 1/2 sheets (tear into small pieces)
  • (A) Water…450mL
  • Vinegar … 1 tbsp
  • Chili oil…appropriate amount

■How to make

  1. Bring A to a boil in a pot.
  2. Add vinegar and simmer lightly, then serve and sprinkle with chili oil.

[Diet dinner recipe 3] Salad chicken and hot spring egg soup

Perfect for people who tend to eat out! You can make a delicious and healthy soup with ingredients that can be purchased at convenience stores. Just add hot water, so you can easily eat it when you have time before dinner.

■ Ingredients (for 2 people)

  • Salad chicken…1/2 piece (cut into 6 pieces)
  • Hot spring egg … 2 pieces
  • White dashi … 4 teaspoons
  • Dried bonito…3g
  • Boiling water…300mL
  • Japanese honeysuckle…Appropriate amount

to make Put half of the salad chicken, soft-boiled egg, white soup stock and bonito flakes in a bowl, pour in hot water, and decorate with honeysuckle according to your taste.

[Diet dinner recipe 4] Vinegar cabbage

It is a side dish recommended for those who are concerned about blood pressure as the vinegar can be easily removed. The dietary fiber in cabbage regulates the intestinal environment. If you make it as a regular dish in the refrigerator, you can easily eat it when you are worried about lack of vegetables.

■ Materials

  • Cabbage…300g
  • Rice vinegar…100mL
  • Salt…1 teaspoon
  • Hawk claw … 1 piece

■How to make

  1. Remove the outer leaves and core from the cabbage and cut into 5mm strips. Rinse with water and drain well.
  2. Place cabbage, salt, hawk’s claws, and vinegar in a zippered plastic bag.
  3. Rub your hands over the top of the bag to soften it. It’s ready to eat after 30 minutes of pickling.

*If you put it in the refrigerator as it is, you can save it for about 5 days.

[Diet dinner recipe 5] Grilled maitake

Combined with menus that tend to be single items. Mushrooms provide dietary fiber, which tends to be deficient, and can be expected to have an intestinal regulation effect, including prevention of constipation.

■ Ingredients (for 2 people)

  • Maitake mushrooms…1 pack (Make it big. You can also use shiitake mushrooms, bunashimeji mushrooms, king oyster mushrooms, etc.)
  • Lemon…Appropriate amount (Cut into wedges. Sudachi can also be used.)

■How to make

  1. Grill the maitake mushrooms on a griddle or grill until browned.
  2. Place in a bowl and squeeze the lemon.

I introduced the points of dinner during dieting, recommended ingredients, and dinner recipes that are effective for dieting. Take a good balance of the five major nutrients, dietary fiber, vitamins and minerals to create a body that is easy to lose weight without overdoing it.

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