It's time for the most important weight loss and food related issues, this time we will share what and how to eat for dinner so that you don't have to starve nor gain weight.

However, in this kind of problem I think just provide the role of the recipe is limited, after all, it is not possible to eat the rest of the life of the dinner on a few dishes, right, so we cook from the way, the choice of ingredients and other aspects of the dinner how to eat will not be easy to get fat, understand the principle of this can be used as a free combination of the content of their own dinner.

[Staple food choices]

Many people are still concerned about dishes more, may be thinking "fat", "long meat" and so on the result is to eat meat like the reason, in fact, look at other pure vegetarian cattle and sheep will also find that it is not so. The source of fat piled up on the human body is not consumed in a timely manner calories, whether it is protein, carbohydrates and fats and so on which intake is too much, will lead to excess calories hoarded down, these hoarded calories will be converted into fat long in the body. So as the main source of satiety of the main food, is also very need to pay attention to.

We recommend some low-glycemic, low-calorie, and highly satiating foods for dinner staples that can fill you up without taking in too many calories, such as:

1. Potatoes, corn, squash, etc. cooked by steaming;
2. Brown rice, quinoa, black beans, brown beans, and other mixed grains and beans can be joined to rice as a staple;
3. Try to eat less porridge for dinner, steamed bread as a staple food, boiled thick porridge digestion and absorption is very fast, rising blood sugar is also very obvious, and easy to starve; and steamed bread as one of the common staple food is the highest calorie, finely processed flour regardless of the calorie or glycemic index is not low, if you really want to eat, you can consider doing some occasional omnivorous steamed bread.
4. In short the staple food is that the finer and more flavorful it is, the easier it is to gain weight.

[Choice of dishes and cooking methods]

Many people get a headache when they mention dieting and feel as if they can't eat this or that, but in fact, you can eat almost most things as long as you can control how much you eat and how you eat it.

1. First of all almost all green leafy vegetables can be eaten and can be eaten as much as you want because universally vegetables are high in water, low in calories and loaded with fiber, the reason why cows and sheep still grow strong on grass is because they eat so much of it, people don't have that physiological condition;
2. The second is meat, some people lose weight will not eat meat, in fact, this is not necessary. Because protein is an important nutrient that people must have, we can choose to try to low-fat meat, such as pork, beef and sheep of the red meat part, fish and shrimp as the main source of meat. For those who do not like to eat meat, eggs and soy products are also good choices;
3. The last is the way of cooking, the first is steamed, followed by boiled, the last is thin oil fried, fried food or try not to eat better. Seasoning or to the ground oil and salt-based, many people's diets are now high in oil and salt has been a more serious problem, long-term down not only will be obese so simple, and so when older will trigger some high blood pressure, high blood cholesterol chronic diseases.

[Other dietary recommendations

First of all, drink less, not only Coke Sprite and other high-sugar carbonated beverages, some "probiotic drinks", "fruit-flavored yogurt" sugar content is not low, I once fermented my own yogurt, if you do not add sugar or other additives, sweeteners and so on, it will not become so sweet and sour. If you don't add sugar or other additives, sweeteners, etc. into it, it won't become so sweet and sour.

The second thing is that snacks are best replaced with fresh fruits and veggies, things like candied plums, chili fries, potato chips, etc. are the kind of things that are barely satiating but oddly high in calories.

There is also the time of dinner can be arranged in the bedtime about 4 and a half hours, and do not have to eat too full, after all, the night began the body metabolism will also be slowed down. Some people may feel that the daytime work is more difficult, and then to the dinner after work to reward themselves, to have a refreshing meal must be propped up to their own incomparable satisfaction, in the long run is almost certain to be fat.

A few final words from the heart:

In fact, I think that as long as the body is healthy, it is not necessary to lose weight, but if you decide to lose weight, then you have to come up with a corresponding attitude. I really met some people say every day to lose weight, but the result is to improve the diet is too troublesome; moderate exercise is too tiring; improve the work schedule said that it is rare to have time to catch up with the drama, play games at night. But for the hunger strike, weight loss pills and other remote means very convinced, in fact, is "no exercise easy to lose weight" and other slogans swindled into, the results are either "the more you lose the more fat" is to resume the diet after the rapid rebound, and finally concluded that all because he is the "easy to fat body".

Previously saw a question "Why in the matter of weight loss, many people would rather eat the pain of dieting, but not to eat the pain of exercise. This is because the "dieting pain" do not need to take the initiative to eat, people just lie there honestly, it will come on its own.

For those who are interested in food, healthy eating and food anecdotes, you can click a follow and like to support and share interesting and useful related content together in the future!

Don't lie to yourself, now eat anything to grow meat. Only eat something absolutely long meat how much, the best way is not pull down three meals a day, to the evening never eat salty, to a bowl of porridge on the line. Or eat an apple, if you are still hungry then two apples, to the side of the friends personally tested over the years to eat apples at night to lose weight. Friends who have firm perseverance will stick to it and become like thisAnd then there's this.Friends without perseverance say it's about sticking to fruit at night in the end.And yet it ended up being at night. Couldn't stop eating chips.

It ended up being this kind of purple. Instead, it went up several pounds

In fact, at the end of the day, no matter what you eat, it mainly depends on whether you have a heart to lose weight. May the owner of the building dry food is not fat.

If you ask what to eat at night will not get fat, the answer is low-calorie food. Around some people in order to lose weight at night only eat cucumbers, only drink plain water, and even some people choose not to eat, but often hunger will beat self-control! In fact, if you choose the right food for dinner and combine it with exercise, losing weight is not that difficult. To lose weight as a thing with a sense of well-being, rather than stress.

On the dinner diet, don't hear that cucumbers are low in calories and eat only cucumbers for dinner, hear that oats are good for weight loss and drink only oatmeal for dinner, it's important to capture the core of weight loss ~ control energy!

Choose the right staple

Many girls in order to healthy dinner is not eat staple food, but long-term dinner does not eat staple food on the body's great harm, now let's look at dinner to eat what staple food will not be fat?

If you like pasta, it's best to teach you how to eat a variety of noodles without repeating the week. Boil water, put a small amount of noodles, a lot of vegetables, before leaving the pot sprinkled with salt, flaxseed oil or olive oil, a bowl of hot tomatoes and eggs noodles, tomatoes and beef brisket noodles, mushrooms, spinach and fresh shrimp noodles ...... The principle is to put less oil, less noodles, more vegetables, with the right amount of shrimp, beef, chicken and other high-protein foods, a hot bowl of the next meal. This is the real eat full only have the strength to lose weight!

If you like rice as a staple, for dinner, congee is a great choice, just remember to mix and match coarse and fine! Purple potato barley porridge, millet pumpkin porridge, mushroom and vegetable porridge, oatmeal and yam porridge ...... variations to eat low-calorie happiness!

Served with leafy greens

Whether the dinner staple is pasta or porridge, plus some leafy greens, both to balance the nutritional needs of the calorie is also low not to gain weight, but pay attention to less oil and less salt in cooking.

Control of fruits

For many girls, dinner can not eat, but can not not eat fruit, to know that most fruits are very high in sugar, it is recommended that fruits try to eat during the day, even if you eat fruit in the evening, but also to control the amount.

Finally, remember, don't eat dinner too late or too full; it's best to eat dinner no later than 7:00 p.m. and eat until you're just full!

Author: Sun Qiuyan National Public Dietitian Grade II/National Registered Nutrition Technician

If you eat this way for dinner, you won't gain weight easily!

How to eat, don't you worry, to say how to eat dinner, that also have to say how to eat breakfast and lunch first, and then say how to eat dinner is the least likely to gain weight.

First of all, breakfast, breakfast in general is a bowl of congee, big buns one or two, or a drawer of steamed buns; or soy milk and bean curd brain, to two doughnuts; or to a bowl of wontons, it's done, but the breakfast must be eaten full, but also have to eat an egg, so on the line.

Lunch is eaten in the unit, the unit's working lunch is generally very look like, meat and vegetables, so lunch you just let go to eat, what big fish and meat, not afraid to come, eat full and eat well.

This time to say dinner, if normal five or six o'clock off work, buy some food in the market, go home a do on the line, but dinner don't eat fish and eat meat, to light willing to digest the main dishes, seven o'clock or so can eat on the rice, only eat to eight full can be up, or eat to seven can be eaten, eat dinner cleaned up almost half an hour in the past, go out and return home in an hour or so, and at this time sit down! Drink some water, or then eat some favorite fruits on the line, because the dinner you eat more light, no big fish and meat high protein things, so easy to digest, so you will not be easy to get fat.

If dinner is eaten late, ninety o'clock to eat, it is even more can not eat fish and meat dishes, must also be light, and this time to eat dinner, it is a little late, you can not go out for a walk after eating an hour of activity, you can only eat six points full, so you may feel that you do not eat enough, this is no problem, you get home is not to have to drink a cup of tea or coffee or something, or eat a little bit of fruit, but also put! Your stomach is full, you have a sense of satiety, so it is not easy to get fat!

The key is that dinner can not eat well, can not eat too full, do not need a long time, ten days and a half months later, you on the weighing of the weight, you will know, hey, really did not gain weight ah!

[Social phenomena, family problems, exclusive views, to solve the confusion and explain the doubts. Clear your attention from the good as Liu's headline Q&A!

Gaining weight depends on total energy intake and total consumption.

As the saying goes, "you can't get fat with one bite", and every person who gains weight is never due to a particular meal or a particular type of food. In addition to some hereditary or metabolic problems.The root cause of obesity is that the total energy intake of the long-term diet is greater than the consumption.

What do you eat for dinner that won't make you gain weight? It also depends on what you eat during the day. For example, you have not eaten in the morning at noon, eat a big meal in the evening, a day of calories is difficult to more than you consume throughout the day, although a lot of food, but it will not be on the fat. Just eat like this is very unfriendly to the stomach, only in the evening to eat a big meal digestion is relatively difficult, the body will be very uncomfortable.

On the contrary, if you ate a meal during the day and also ate additional desserts, drink tea and eat fried chicken, etc., in addition to dinner, your energy intake throughout the day has exceeded the consumption, what to eat for dinner will also make you long meat. Of course, if only one or two days to do so do not have to be too nervous, the body's overall metabolism is not to quickly gain weight.

Control the total amount of dinner, less oil and salt.

In fact, this is not just a dinner recommendation, but also a dietary recommendation for the whole day. 1 gram of fat is 9 kcal, and 1 gram of carbohydrates or protein is only 4 kcal, so oils are something that the weight control crowd must pay extra attention to.

In addition to high oil, adding too much salt to food will invariably make people eat more staple food, which in turn leads to an overall increase in calories. Therefore, salt control is also very important for dieters.

Control staples and fruits at dinner and eat more vegetables and less meat.

Mixed grains and potatoes are preferred as staple foods, and small amounts of food can result in a high level of satiety.Evening cooking as much as possible to do more vegetables, especially leafy vegetables with high dietary fiber content, eat vegetables first at dinner, fill the stomach a certain space before eating, to avoid excessive food intake.In terms of meat choices, if you already have meat (recommended 40-75 grams) to consume during the day, it's okay to skip meat in the evening, and choosing soy products as a source of protein is also a good option for lowering calories.For food cooking, limited choices of steaming and mixing, avoiding deep-frying, and controlling the use of oil in stir-frying.


In addition to pay attention to control the amount of fruit consumption, there are a lot of people say that the night does not eat, and then eat a bunch of fruit, you know, a lot of fruits with high sugar content, such as bananas, such as durian, the corresponding calories are not low, too much to eat will still be fat.200-350 grams of fruit a day is enough, in order not to gain weight must be controlled ah!

If you can't keep your mouth free, have some cucumber and tomatoes and eat them slowly as a psychological comfort.Don't overeat anything, or you'll get fat if you don't eat anything!

What are some good food that I can eat at night without gaining weight? To answer this question based on my experience, I basically kept my weight around 60 kilograms (162cm tall) for almost 28 years without any major ups and downs, and it's currently 59.5 kilograms.

First, what are all the delicious things to eat at night without gaining weight? How to eat?

1. Vegetables can be eaten to your heart's content

At night, pay attention not to eat more starchy potatoes, taro, yam, lotus root, etc., do not eat fried vegetables such as fast food fries, fried lotus root folder can be, if you especially want to eat, but also point to point, taste 1-2 mouthfuls, to quench the appetite can be.

2. Fish and seafood can be eaten

My suggestion is still to eat steamed for the best, more oil, salt, dinner from bedtime are limited, one is not conducive to digestion, two also increase the burden on the body's metabolism, especially with high blood fat, high uric acid, high blood pressure and other people more unfavorable.
If you eat grilled seafood or fish from a barbecue stand, you can only satisfy your craving.

3. Eat meat selectively

All kinds of offal also have a high amount of fat, which should be refused to eat in the evening, and even more "fearful" is to eat in large quantities, uncontrolled.
Poultry meat, and animal meat than a small amount of food, also not fat. Mastery of the principle is not to eat fried, such as fried chicken legs, roast duck (especially roast duck skin) and so on.

Second, eat good food at night does not gain weight approach

1、No gluttony, no junk food

Try not to stay sedentary, and when you are sedentary, get up and move around for about 40 minutes. Use your cell phone to remind yourself at regular intervals, even if you get up and drink some water and move around a bit, rather than sitting still.

Thank you for reading and following. Do retweet my answers if you like them and let more people know about them. I am a licensed herbalist and a creator in the field of food, may we all eat healthy!

Thanks, what to eat for dinner, how to eat, this is really a problem, if from the perspective of weight loss, I think the main food to eat some roughage porridge or a little bit of noodles, vegetables eat more root vegetables, light a little better.

During the weight loss period, you have to calculate your own basal metabolism and daily work, activity calorie consumption, if you exercise, it is best to wear a bracelet, in addition to monitoring the heart rate, but also can calculate the amount of calories consumed, and then based on the basal metabolism, brunch diet calories and daily activity calorie consumption to calculate how much calories you need to eat for dinner. Basically, as long as the total dietary calories plus daily consumption of calories and basic metabolism basically maintain a balance on the line, if you can exercise is even better.

For three main meals, it is recommended that they be distributed according to a similar ratio of 442 or 433. If you don't exercise, just eat half-full for dinner. If you want to feel full, eat more root vegetables, less salt and oil, and try to be lighter, about 5-6 grams of salt per person per day, which is as much as a beer bottle cap, and about 25 grams of oil. People who like to eat salty and greasy food will have to slowly change their dietary tastes. Eat less fried food, at most once a week, and control the amount.

Staple food is best to eat more oats, corn and other coarse grains, eat porridge or noodles with high water content, the principle is to eat less staple food, eat more vegetables, and try to eat a light diet.

If you eat dinner after work and then exercise, it is best to exercise at least half an hour after dinner. If you exercise first and then eat dinner, it's best to eat until you don't feel hungry, don't starve, starvation is not only detrimental to weight loss, but also bad for the body.

You should also quit all snacks and drinks except dried fruits during the day, and only eat 30-50 grams of dried fruits per day, as well as quit smoking and drinking.

In short, eat as little as possible for dinner and eat more vegetables and fruits.

Fitness, three parts training, seven parts eating, it seems that everyone knows this mantra, but actually eating is confusing. Not only do you need to balance your intake of carbohydrates, proteins, and fats, but you also have to obsess over the choice of ingredients.

Here let me recommend for you, fitness circle recognized the best quality ingredients, including the protein, carbohydrate, fat content of each ingredient, as well as the overall calorie, all ingredients without special remarks are 100 grams calculation. Specifically as follows:

High quality protein sources

1. Chicken breast

Egg white: 19.4g

Fat: 5g

Carbohydrate: 2.5g

Calories: 133kcal

2. Lean beef

Egg white: 20.2g

Fat: 2.3g

Carbohydrate: 1.2g

Calories: 106kcal

3. Lean lamb

Egg white: 20.5g

Fat: 3.9g

Carbohydrate: 0.2g

Calories: 118kcal

4. Salmon

Egg white: 17.2g

Fat: 7.8g

Carbohydrate: 0

Calories: 139kcal

5. Cod

Egg white: 20.4g

Fat: 0.5g

Carbohydrate: 0

Calories: 88kcal

6. Tofu

Egg white: 8.1g

Fat: 3.7g

Carbohydrate: 4.2g

Calories: 81kcal

7, Soybeans

Egg white: 35g

Fat: 16g

Carbohydrate: 34.2g

Calories: 359kcal

8. One egg white (30g)

Egg white: 3.5g

Fat: 0.03g

Carbohydrate: 0.9g

Calories: 18kcal

9. One egg yolk (17g)

Egg white: 2.6g

Fat: 4.8g

Carbohydrate: 0.6g

Calories: 56kcal

10. Milk

Egg white: 3g

Fat: 3.2g

Carbohydrate: 3.4g

Calories: 54kcal

11. Skimmed milk

Egg white: 2.9g

Fat: 0.2g

Carbohydrate: 4.8g

Calories: 33kcal

12. Cheese

Egg white: 25.7g

Fat: 23.5g

Carbohydrate: 3.5g

Calories: 328kcal

Quality Carbohydrate Sources

1. Brown rice (raw)

Carbohydrate: 76.5g

Egg white: 7.2g

Fat: 2.4g

Calories: 368kcal

2. White rice (steamed)

Carbohydrate: 25.9g

Egg white: 2.6g

Fat: 0.3g

Calories: 116kcal

3. Whole wheat bread

Carbohydrate: 50.9g

Egg white: 8.5g

Fat: 1g

Calories: 246kcal

4. Sweet Potato

Carbohydrate: 24.7g

Egg white: 1.1g

Fat: 0.2g

Calories: 99kcal

5. Banana

Carbohydrate: 22g

Egg white: 1.4g

Fat: 0.2g

Calories: 91kcal

6. Apple

Carbohydrate: 13.5g

Egg white: 0.2g

Fat: 0.2g

Calories: 52kcal

7. Oats

Carbohydrate: 66.9g

Egg white: 15g

Fat: 6.7g

Calories: 367kcal

Sources of good fats

1, peanut oil

Fat: 99.9g

Calories: 899kcal

2. Olive oil

Fat: 99.9g

Calories: 899kcal

3、鳄梨

Fat: 15.3g

Egg white: 2g

Carbohydrate: 7.4g

Calories: 161kcal

4. Almonds

Fat: 50.6g

Egg white: 21.3g

Carbohydrate: 19.7g

Calories: 578kcal

5. Dried walnuts

Fat: 58.8g

Egg white: 14.9g

Carbohydrate: 19.1g

Calories: 627kcal

6. Peanuts (raw)

Fat: 44.3g

Egg white: 24.8g

Carbohydrate: 21.7g

Calories: 536kcal

Those who are working out can refer to the above choices in terms of ingredients. Getting in good shape is not only about consistent exercise, but also about deciding on ingredients like a picky chef.

I once managed to go from 135 pounds to 105 pounds by eating nightly的Less. No staples., staple foods are mainly eaten in the morning and at noon, in addition to theThe time dinner ends is also important, the earlier the better, I'm usually done by 6:30pmBecause of the night still have to do exercise, when going to bed, the stomach feels slightly hungry is a better state, so that it is not easy to get fat.

When absorption is less than consumption, is not fat, when absorption is greater than consumption, is definitely fat, to put it bluntly, is the relationship between eating and exercise. So, in addition to focusing on dinner, for the whole day's diet should be very careful, there is also the amount of exercise.

I'll probably talk about what I ate throughout the day.

Do not order takeout, occasionally go out to eat, relatives and friends get-togethers are inevitable. Do not eat high-calorie such as fried chicken, cake, milk tea, etc., the rest of the time is to cook their own meals, only their own cooking, so as to control the amount.No white rice, white buns, noodles and other pasta for main meals，No pork, lamb, or animal offal in the meat category.。

Breakfast: 1 egg + 1 cup of milk + half a yam + 1 kiwi fruit

Lunch: one broccoli roasted beef tenderloin + half bowl of brown rice

Dinner: one portion of tofu with green vegetables, 1 pear

Breakfast: 1 small bowl of polenta + 1 honey potato + 1 serving of sauteed asparagus

Lunch: 1 fried tomato and tofu + 1 chicken breast + 1 mixed grain bun

Dinner: 1 corn, one cold serving of cucumber lettuce

Breakfast: oatmeal (plain) + 1 poached egg + one corn + 6 sundried fruit

Lunch: Stir-fried Chicken Breast with Green Peppers + Half Bowl of Brown Rice

Dinner: 1 cucumber + 1 cup of yogurt

Above is an example of my recipe, usually protein and staples are eaten at breakfast and lunch.Dinner is mainly a green vegetable dish with dietary supplements.

high in dietary fiber, helps with bowel movements the next day.

The ingredients I often eat are as follows, you can do your own free-for-all, but be sure to control the portion size, one serving is usually the family's general

Pass the plate a plate.

High-quality protein: chicken breast, beef, shrimp, fish, eggs, tofu, soy milk, milk

Dietary fiber: broccoli, celery, peppers, cucumbers, tomatoes, asparagus, all types of greens and mushrooms

Vitamins: apples, kiwis, pears, oranges, grapefruit, lemons, blueberries

Quality carbohydrate staples: black rice, brown rice, millet, corn, oats, barley

In short, my personal experience, if you want to lose weight quickly, the dinner does not eat, if you have been maintained or slowly thin, you can eat some vegetables, to light, the best boiled cold, if fried also less oil.

I'm Xiaoxi, an ordinary person who likes food, slimming, weight loss and fitness, sharing my various tricks, follow me, we become thin together!