Weight loss depends on your diet
Losing weight isn’t that difficult. However, what people often find difficult is to control the will to eat certain foods that may be causing further weight gain. To effectively reduce weight, dinner is one of the most important meals of the day. Both breakfast and dinner play a significant role. Breakfast should be healthy and fulfilling, while dinner should be light and lower in calories.
Timing and portion size matter
According to Komal Malik, Head Dietician, Asian Hospital, “The timing of dinner is crucial. Ideally, dinner should be consumed by 7:00 or 7:30 p.m., as this greatly supports weight management. Dinner should be light—meaning the portion should be small. Portion control is essential. Therefore, timing and portion control are the two key factors.
Dinner rules for weight loss
Regarding the composition of dinner, it should contain fewer carbohydrates. High glycemic index foods, such as bread or items made from maida, should be avoided. Foods chosen should be low in glycemic index and carbohydrates. Plant-based foods like vegetables or soups are preferable. Vegetables can be sautéed or tossed for variety.
Foods to avoid eating for dinner
Dr. Sharad Malhotra, Senior Consultant, Director, Gastroenterology, Hepatology & Therapeutic Endoscopy, Aakash Healthcare, says, “The common culprits are processed foods, ice cream, fruit juice, pizza and colas, and fried and fat-rich foods like poori and bhaturas. Avoid alcohol, sweets, sugary cereals, packaged snacks, and white bread. Limit intake of late-night heavy meals and avoid excessive cheese-based dishes. Reduce consumption of red meat, creamy sauces, and fast food burgers. Cut down on high-sugar energy drinks and flavored yogurts. Avoid eating out frequently, especially at buffets or fast food chains. Also take light, protein-rich snacks or light food during the night to lose weight.”
The foods that are a total no include:
1. Refined foods
2. High-sugar items—sugar or anything made with sugar
3. Highly processed foods
4. Deep-fried foods
5. Juices and carbonated drinks
6. High glycemic index foods
7. Excess bakery items like bread or cookies
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