A little lettuce and tomato salad, a yogurt, a French omelet... Having a light dinner is what typically comes to mind when we want to lose weight. What we overlook is that these 'light' dinners are loaded with anxiety and are the perfect ammunition for nighttime binge eating. So, in the end, it backfires.
"When we try to lose weight, one of the most delicate moments of the day is dinner. It is very easy to fall into the temptation of opting for light choices, such as a salad or a yogurt, thinking that this way we will speed up the process. However, although both choices are nutritious, they may not be the most suitable if our goal is to effectively and sustainably lose weight," says nutritionist María Amaro.
Why shouldn't we just have a salad or a yogurt for dinner if we want to lose weight? "Because, although salads and yogurt may seem healthy choices on their own, they are not sufficient to maintain the satiety and energy needed from a dinner," asserts this specialist.
Although they can be rich in nutrients (depending on the ingredients we add), "salads generally lack the necessary amount of proteins to keep us satisfied until the next morning, and if we have dinner early, we will be starving in two hours."
And what about yogurt? "Despite being a good source of calcium and probiotics, it also does not provide the adequate amount of proteins or fats for a complete and balanced dinner."
Because a perfect dinner for weight loss, warns Amaro, "should not be boring and, above all, should never make us feel hungry. It is about having a meal that is balanced and rich in all the nutrients we need, because this way, it will not only help us lose weight, but also keep our metabolism active and our body in balance."
Amaro takes the opportunity to remind us that "losing weight is not about restricting calories, but about making smart choices that feed our body properly. If we have this perfect dinner, we will not only lose weight, but we will also feel full of energy and, above all, in good overall health."
The real key for a healthy and effective weight-loss dinner lies in "finding a balance between proteins, healthy fats, and fiber." According to this, what would be the ideal dinner? "A complete dinner that provides us with the necessary nutrients, promotes satiety, and optimizes the functioning of our metabolism."
How can we achieve this? "Firstly, by ensuring a good selection of lean proteins. Why? Because they are essential for maintaining satiety. Proteins are crucial in any weight-loss plan not only because they help us repair and build muscle mass, but also because they increase the feeling of fullness." Why is this crucial? "Because it prevents hunger from appearing during the night, pushing us to snack on foods that are usually not recommended. Moreover, proteins require more energy to be digested, which means they naturally speed up metabolism."
Maria Amaro emphasizes that, first and foremost, "we must ensure a good intake of lean proteins, as they are low in fats and calories but very rich in nutrients." What are these lean proteins? "Chicken or turkey breast are sources of low-fat proteins, ideal for burning fat without compromising taste. Fatty fish, such as salmon or trout, will not only provide us with high-quality proteins but also healthy fats, such as omega-3, which benefit our cardiovascular health and reduce inflammation. Eggs are another excellent source of proteins, healthy fats, and essential nutrients that are also very versatile and easy to prepare."
Secondly, we should always remember that "healthy fats are not our enemies and do not make us gain weight; they are our allies. Why? Because healthy fats are essential for our body to function properly, as they promote proper hormonal function and help absorb fat-soluble vitamins. Additionally, they are crucial for making us feel full during dinner without adding empty calories, which should never be consumed."
What are these sources of healthy fats? "In addition to oily fish, avocado, rich in monounsaturated fats that provide satiety, aid digestion, and have anti-inflammatory properties. Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of energy and add a special crunchy touch to our dinner."
And of course, "extra virgin olive oil, not only because it will give a wonderful flavor to our dinner but also because it contains healthy fats that help control cholesterol and reduce inflammation." In this sense, it is worth noting that "consuming healthy fats at dinner not only helps us stay full for longer but also contributes to our overall well-being."
The third essential ingredient in dinner is fiber. "Fiber is an essential component in our dinner if we aim to lose weight. Not only does it improve digestion, but it also helps control appetite by increasing the feeling of fullness. A fiber-rich diet will help us stay satisfied for longer - avoiding nighttime snacking - improve digestion, and contribute to our intestinal well-being."
Where can we find fiber-rich foods? "In leafy green vegetables, such as spinach, chard, or arugula, which are low in calories but high in fiber, vitamins, and minerals. Cruciferous vegetables, such as broccoli or cauliflower, are also very good options because, in addition to being high in fiber, they have many beneficial antioxidants for our health. Another good source of fiber is legumes: "Although it is more common to consume them at noon, in small quantities, lentils or chickpeas can be two good options for a light dinner, as they provide us with fiber and proteins."
With all this in mind, we now understand that for a balanced dinner that helps us lose weight, it "must be the combination of these three components: lean proteins, healthy fats, and fiber." Any examples? "Grilled salmon with olive oil provides us with high-quality proteins and omega-3 fatty acids that help us burn fat. If we accompany it with a spinach salad with cucumber, avocado, and walnuts, dressed with lemon and seeds, we are adding fiber, antioxidants, and healthy fats."
Another example, continues Amaro, could be "grilled salmon with avocado and steamed broccoli. In addition to the benefits of salmon, we would add those of avocado, which provides us with healthy fats and increases satiety, and those of broccoli, which is an excellent source of fiber, antioxidants, and vitamin C."
Another option could be "oven-baked chicken with asparagus and spinach salad. The chicken provides us with lean protein that keeps us satisfied; asparagus is rich in fiber and antioxidants; and spinach provides us with fiber and antioxidants."
In conclusion, "if we have dinners that combine proteins, fats, and fiber, we will not feel hungry and will enjoy a balanced and tasty diet, which is the only way to lose weight in a healthy and sustainable manner, taking care of the most precious thing we have: our body."