What to eat for dinner to lose weight
Your prime time for fat burning or fat storing is actually during your sleeping hours.
You can either help or hinder your fat loss by simply changing what you eat for dinner and when you eat your dinner at night. Just a few simple changes and you can turn yourself into a sleeping fat burning engine and lose weight while you sleep!
One successful technique is to create a minimum fasting window of 12-14 hours, most of which will be during your sleep. Eat your dinner at, for example 7pm and abstain from eating again until 8am.
This technique will also help ensure that the weight comes from your fat stores and not your lean mass. However, as mentioned, what you eat for dinner is key to making this work in your favour.
Another hugely successful technique is to have your food prepared in advance! Often after a long day, the last thing we want to do is to plan and then cook a meal. Learn to cook in batches or the night before. Preparing what to eat for dinner to lose weight in advance will make it even easier to lose weight.
How do we optimise your metabolic hormones at night to lose weight?
By making some simple adjustments to your dinner and managing your sleep will create the perfect scenario for a lean body.
Getting these two working well will not only burn fat but it will make feel so much better the next day. Managing your appetite and cravings will be much easier too!
OK so here’s what NOT to consume if you want to maximise your fat burning window during the sleeping hours:
Sugary and processed foods as these raise insulin and puts the breaks Human Growth Hormones which encourage fat loss and lean muscle.
Large amounts of alcohol will prevent the body from tucking into the fat cells for fuel while it burns of the booze while you slumber.
Caffeine interferes with blood sugar regulation and sleep which can increase hunger hormones the next day.
Chocolate and sweets are high in sugar and will raise blood sugars and prevent the release of powerful anabolic hormones that encourage lean muscle growth and fat burning.
High carb meals means going to bed with high blood sugars that can increase the chances of waking in the night with low blood sugars and blunting any weight loss effects.
Avoiding bright lights and late night TV will also help your sleep patterns and metabolic hormones.
So in order to burn fat you need to manage blood sugars and anabolic hormones throughout the night.
Here is what you DO want to eat for dinner to lose weight:
Switch all the processed and beige starches at night to colourful alternatives such as sweet potato or squash in limited amounts.
Ensure adequate lean protein as this will fill you up and give you the essential amino acids for lean tissue repair and growth plus encourage fat burning hormones. Protein also takes more calories to digest and process than carbohydrates or fats do.
Use good quality fats such as coconut oil as this is crucial to producing beneficial fat burning hormones such as testosterone.
A large serving of salads and vegetables will provide extra fibre to sustain blood sugars and increase the feeling of fullness giving your body sustained fuel throughout the night.
Swap desert for a handful of fresh berries with a dollop of natural yoghurt. Berries are low in sugar, high in repairing antioxidants and can curb your sweet tooth leaving you satisfied.
Swap your after dinner coffee to a herbal bed time tea that contains herbs such as Chamomile or Tulsi. These contain stress lowering adaptogenic herbs to calm the nervous system and therefore allowing your body to optimise fat burning.
Switch your alcohol for a sparkling water or plain water with fresh lemon. Lemon or lime is highly refreshing and alkalising. It will also help your gut to digest food.
Making the above changes will only be of benefit if you can ensure some good quality sleep of about 8-10 hours. If you struggle with sleep or it becomes compromised then you might want to consider eating closer to bed to ensure you sleep right through.
Night time waking can often be attributed to poor blood sugar imbalance. Stress can impact this and therefore If stress is an issue then I strongly advise using some meditative techniques before you go to sleep.
What to eat for dinner to lose weight:
Meal option 1:
Homemade Turkey mince Bolognese with courgetti (spiralised courgettes made into spaghetti)
Sparking water with lime
Berries and Greek yoghurt for desert
Meal option 2:
3 egg omelette with garlic, roasted peppers, onions, asparagus and mixed herbs Avocado and dark green side salad with lemon and balsamic vinegar
Sparking water with lemon
If sleep isn’t an issue then a couple of squares of dark chocolate can satisfy any cravings.
Meal option 3:
Roasted salmon with lemon and herbs
1 small sweet potato chipped and roasted in coconut oil Steamed green vegetables
Half a grapefruit
In summary there are two main things to remember when planning what to eat for dinner to lose weight is two main things:
Avoid the beige processed foods and fast for a minimum of 12-14 hours Get great sleep