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7 low calorie dinners

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When we aim to lose weight, all our main meals must be healthy, including dinner. Also, dinner is usually prepared at home, at the moment, using the food that we have in the fridge or the pantry, and therefore it is easier for us to control its nutritional quality and caloric intake. On the other hand, it is undeniable that it is the time of day when we are most tired, so the most advisable thing is to have healthy but easy to prepare dinner recipes. In this article we present 7 low-calorie dinners :

1- MONDAY DINNER

Hake in vegetable sauce, rice, and baked vegetables

Clean and cut an onion, some carrots, and green pepper. Saute some garlic cloves with olive oil until golden brown. Add the vegetables, saute them a little and cover them with water so that they are done.
Add sweet paprika. When they are done, crush until there is a homogeneous sauce.
On the other hand, cut and chop the onion into small pieces and leave it to cook in water over high heat. When it is done, add the oil, fresh parsley, and diced hake to brown it on the outside.
Once the golden hake is in, add the sauce, stir, lower the heat, and let it cook over medium heat for 25-30 minutes.
Finally, add a handful of brown rice and vegetables like pumpkin and baked Brussels sprouts with Provencal herbs.

2. LOW-CALORIE DINNER ON TUESDAY

Pumpkin puree with chickpeas and egg.

Pumpkin puree with boiled chickpea toppings roasted in the oven or sauteed with garlic and parsley and boiled egg.

3. LOW-CALORIE DINNER ON WEDNESDAY

Complete salad

Spinach leaves, chicory, sliced ​​tomato, boiled lentils, fresh cheese, grilled turkey with garlic and parsley, seasoned with olive oil, apple cider vinegar, organ, and salt. It is a very simple low-calorie recipe and it will be very satisfying.

4. THURSDAY DINNER

Vegetable wok with chicken accompanied by whole-wheat toast with cheese and avocado.

Wok with mushrooms, onions, broccoli, and carrots sauteed with chicken marinated in soy sauce, natural tomato, curry, garlic powder, and turmeric. All this accompanied by a toast of wholemeal bread with cheese spread and avocado.

5. FRIDAY DINNER

Homemade Pita Bread Pizza with Salad

Lettuce, tomato, red onion, and smoked salmon salad with a pizza with a base of natural tomato, zucchini, chicken, smoked salmon, yellow pepper, avocado, Parmesan cheese flavored with oregano.
To prepare the pita bread: 80g of wholemeal flour, 4 tablespoons of plain yogurt, 1 tablespoon of olive oil, salt, and oregano.
Mix all the ingredients until there is a homogeneous mass. You can help yourself with more flour to shape it until it doesn’t stick to you. Put on a baking paper. Bake at 170 ° 10 on one side. Turn it over, add the ingredients, and bake for another 10-12 minutes.
It is a concept of “pizza dinner” with a much lower caloric intake than usual: in addition to accompanying our pizza with a salad, the ingredients are healthier and less caloric than those of the usual pizzas that are prepared with a lot of cheese and sausages.

6. LOW-CALORIE DINNER ON SATURDAY

Chickpea and pumpkin burgers

Ingredients: chickpeas (150 g cooked), 1/4 red onion, 40 g raw quinoa or 90g boiled, 60g roasted pumpkin, salt to taste, 1 tablespoon curry dessert, 1 tablespoon cumin dessert, fresh parsley, 1 clove of garlic, 1 tablespoon of hot paprika and olive oil
Procedure:
First, to make the chickpeas, you have to soak them the night before so that the next day it is faster and easier to cook them. The next day changes the water, add new, season with salt, and bring to a boil. Another option may be to use canned chickpeas. In this case, I advise you to clean them well with water, let them drain and dry well so that they lose all the water.
On the other hand, bring the quinoa ratio to a boil in water or vegetable broth. In 10-15 minutes, it will be ready. Roast the diced squash for at least 30 minutes at 180º. One way to make it faster would be to microwave it with like or boil it. Then let it cool down to room temperature. Drain and dry the chickpeas and quinoa once done.
Add the quinoa and chickpeas to the glass of the mincer to crush them until there is an appearance of puree. If you have trouble grinding them, you can add a little water. Try not to overdo it with the water because you will run the risk of being too liquid. Clean the onion and the garlic clove to incorporate them with the previous mixture, along with the pumpkin.
It is time to add spices to taste. I have freely added; salt, parsley, cumin, curry, and hot paprika. I advise you to try the mixture to season it to your liking. Crush all the ingredients together until there is a homogeneous mass.
Transfer the mixture to a plate and cover it with a plastic wrap to let it rest in the fridge for at least 30 minutes.
Put the olive oil on the pan so that it is heated over medium heat. Shape the hamburgers with your own hands and place them in the pan so that they are made on both sides. They can also be baked.

7. LOW-CALORIE DINNER ON SUNDAY

Mango salad

Salad with a base of various sprouts, brown rice, smoked salmon, cherry tomatoes, red onion, mango, and avocado flavored with fresh coriander and seasoned with oregano, squeezed lime, apple cider vinegar, olive oil, and salt.

9 foods that help you lose weight

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When we advise weight loss, nutritionists always highlight what type of food should be stopped from being included in the daily diet, but in this article, we want to talk about what foods should be included in the diet if your goal is to lose weight. These are healthy foods that, in addition to nourishing you, will help you satiate yourself, something basic if we want to achieve a weight loss goal.

What 9 foods must be included in the diet if you want to lose weight?

1. THE WHOLE FRUIT WILL HELP YOU LOSE WEIGHT

Do not dispense with the fruit. It doesn’t matter if your neighbor or a program collaborator has said that fruit makes you fat. Also do not stop buying fruits like bananas. It does not matter what fruit you consume and at what time of the day you do it, whether it is for breakfast, between meals, or for dessert. We have many food “enemies” to avoid and none is the fruit. You must reach that minimum daily consumption of 3 pieces of fruit a day that we highly recommend.
The fruit will satisfy you and its nutrients are necessary for our daily diet. The fruit ratio is determined by size. One serving corresponds to about 150-200g of fruit. For example, a serving would be an apple or a banana or two kiwis, two tangerines, or three plums.

2. VEGETABLES AND VEGETABLES WILL HELP YOU SATIATE

Start your main meals (lunch and dinner) with a portion in the form of raw salad or cooked vegetables (steamed, baked, sauteed or wok, stews … etc.) Change the way of cooking and spices to vary your dishes vegetables and don’t get bored. These vegetables provide you with nutrients that, in addition to satiating you. An example of vegetable ration would be a minimum of 150-200g raw in each main meal.

3. THE PROTEIN IN YOUR WEIGHT LOSS DIET

Distribute your protein rations throughout the day at different meals (breakfast, lunch, and dinner) with foods such as legumes, eggs, white and bluefish, seafood, lean meats, or natural dairy without added sugars. Proteins will also collaborate in your satiety and are key in maintaining and protecting your muscle mass.

4. CARBON HYDRATES GIVE YOU ENERGY

Yes, you read it right. You can consume carbohydrate-rich foods even if you want to lose weight. But you have to worry that these are of good quality. That is, no sweetened carbohydrates (buns, cookies). It is about introducing all those cereals in their integral form: brown rice, whole pasta, whole wheat bread, spelled, oats, wheat, couscous, buckwheat, quinoa, etc. Potatoes and sweet potatoes also stand out for their contribution to carbohydrates. Legumes, in addition to protein, will also provide you with this nutrient.
Consuming carbohydrates will satiate you and provide you with the energy your body needs to carry out its vital functions. Also, they are foods rich in vitamins of group B that, among others, imply the metabolism. Always prioritizing whole grain or whole grain foods will give you greater richness in vitamins, minerals, and fiber by preserving the whole grain.

5. HEALTHY FAT FOODS

You should also not forget to include healthy fats in your diet. They have both a structural and an energetic function. But it is indeed the nutrient that contributes the most calories, so don’t drink too much.
How can you incorporate healthy fats? You will find these fats in bluefish, which you can include 2-3 times a week in your diet, in the olive oil we use to cook, in avocado, olives, and also in nuts. You can introduce a portion of nuts in your snack, accompanied by a piece of fruit, so your snacks will be more satiating and avoid snacking between hours.

6. YOGURT AS A HEALTHY SNACK

How scared there is of that hunger that comes between us and that tempting snack. You don’t have to starve, even if you want to lose weight. You must worry about eating well and include healthy snacks between meals, which in addition to providing you with nutrients and helping you complete your daily intake, help you satiate yourself and get better to your main meals. And in the yogurt, you will find a great healthy ally. Mind you, make sure it’s natural and has no added sugar.
How to take your yogurt? You can take it alone, or if you are more hungry, combined with crushed fresh fruit or even with a handful of nuts or raw seeds.

7. VEGETABLE MILK OR DRINK LIKE SNACK

A warm glass of milk or vegetable drink in the middle of the afternoon with cinnamon can calm your hunger. You can take it alone or with tea, coffee, or infusion. While your goal is to reach a healthy weight, opt for milk with a moderate fat intake (semi-skimmed or skimmed) and for vegetable drinks that are free of added sugars and can be enriched in calcium and vitamin D.

8. WATER TO HYDRATE AND SATIATE YOU

It is important to be well hydrated. Water, in addition to helping you meet your water needs, will help you satiate yourself during the day and therefore, better regulate your appetite and displace the consumption of other types of drinks not recommended. It is advisable to get into the habit of drinking 1-2 glasses of water at main meals, in addition to having a bottle nearby.

9. THE SPICES IN YOUR HEALTHY MENU TO LOSE WEIGHT

When you want to lose weight, the healthy dishes that you prepare must make you want enough so that you don’t fall back into those sauces or unhealthy foods that you now want to put aside. For this, spices will be your best companions. They provide flavor without the need to season the dish much. They will help you enjoy the process more, strengthen your nutritional plan, and as a consequence, to strengthen the progression in your goal.
As you can see, you don’t have to drink artichokes, pineapple, cucumber, or green smoothies every day. There is none of that. You should never base your diet on one or a few foods. So be wary of miracle diets and base your weight loss on a controlled and maintained energy deficit over time, while continuing to eat satisfying, nutritious, and rich dishes. Remember that all the foods you eat contribute calories, but some are not healthy and in this article, we have told you about 9 key, satiating and nutritious foods that you cannot miss in your pantry.
If with these tips, you do not achieve your goal, we advise you to go to a specialized professional, such as the Alimmenta dietitians-nutritionists, to help you achieve this.

Lose maximum fat during and after exercise

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The calorie tables can become depressing reading. If you spend half an hour on the stair simulator machine you only consume 300 or 400 calories. One hour 700 or 800.
It seems unfair that such hard and monotonous work doesn’t even allow you to binge on a restaurant once in a while.
Or at least that seems at first glance if you read food labels.
However, calorie charts don’t tell you the whole fat story.
Several new studies show that exercise powers our body furnace and increase the rate at which the body consumes calories throughout the day.
 
And not only is that but if we follow some very simple principles, we can turn the body into a machine with high-calorie consumption.

our oven to lose weight

Your metabolism includes all kinds of chemical processes that take place inside you, such as the digestion of food, the formation of fat, the breakdown of blood sugar into energy, the building of bigger muscles through training.
All of this requires energy, something we express in units called calories. The more chemical processes that take place in the body, the more calories we consume.
Calories are also consumed during exercise. Nutrients provide energy so you can run, swim, lift weights, etc. The harder the exercise, the more calories you can burn.
However, exercise also burns more calories during the recovery period.
Scientists have shown for 100 years that metabolic rate increases after exercising, so the body continues to burn calories faster than normal once we are done with the exercise.
However, until relatively a few years ago, the extent of this metabolism after exercise was not fully understood.

Losing calories during exercise

Scientists estimate calories consumed during exercise by measuring the body’s use of oxygen during a certain activity.
And they measure the use of oxygen in liters per minute. Each liter of oxygen used by the body is equivalent to burning five calories.
When exercise is performed at extreme intensities, we reach a ceiling in oxygen consumption called maximum oxygen consumption.
Training at the top, most people use 3 to 4 liters of oxygen per minute and 15 to 20 calories (over a bodyweight of about 68 kilos).
However, since we cannot train as intensively for a long time, the amount of calories consumed during exercise is less than that.
The normal person trains two-thirds of their maximum intensity.
For example, an individual who consumes three liters of oxygen during peak exercise (15 calories per minute for the above weight) will use two liters of oxygen per minute (10 calories per minute) when doing a quick walk, using the stair simulator. or participate in an aerobic class.
Consuming a significant number of calories during exercise involves a lot of work. At the usual intensity in people, it seems that only 600 to 800 calories are used per hour of exercise. And to burn 7,700, which is a kilo of fat, it means spending 10 hours of training intensely.
Fortunately, calorie intake from exercise doesn’t end when you leave the gym.

Caloric use after exercise

Our body continues to consume calories faster than normal after completing a training session.
If the exercise is intense and prolonged, under certain conditions the number of extra calories burned during recovery is equivalent to 50 percent of the calories consumed during the exercise itself.
That means that for 400 calories during a half-hour aerobic session, we consume a total of 600, including those expended during recovery.
Until recently, scientists thought that the period after exercise was not important to consume calories and help control body fat.
They estimated that, at most, physical activity increased post-exercise calorie consumption by 15 percent.

Evidence of post-exercise fat loss

Studies in Norway have shown that the extra caloric intake is much higher than previously believed.
In these studies, oxygen consumption during exercise recovery was measured.
He studied the effects of exercise on intensity, duration, and influence on meals. And his discoveries are of paramount importance to anyone trying to control their fat.
First, he found that by training for 30 minutes, there was an elevation of basal metabolism in the post-exercise phase involving the extra consumption of 150 calories over 12 hours.
The extra 150 calories (30 liters of extra oxygen) accounted for 50 percent of the calories expended in exercise.
That involved a kind of gifted benefit equivalent to a 15-minute quick walk or stair simulator without having to do the job.
It was also found that the body increases its use of fat after exercising by 300 percent.
When you haven’t eaten for three hours and you’re resting, your body often uses some of the fat for energy.
After exercising, the body burns fatter during the recovery period than it would have if you had not trained.
The breakdown of fat after exercise is greater if we have trained intensively.
The harder we work exercising the greater the fat utilization will be after we have finished.
When the intensity is high (like weight training), more carbohydrates are used.
However, during the recovery phase, the fuel use patterns are different – intense exercise conditions us to use more fat as fuel after training.
Intense training provides an additional benefit to fat consumption during recovery: it initiates energy-wasting pathways within our metabolic systems.
Scientists call these caloric expenditure routes “futile cycle. “
Here, metabolic reactions emit energy in the form of heat instead of converting it to fat or other useful forms of potential energy.
Fight or flight hormones like adrenaline promote the “futile cycle” in cells. And the adrenaline increases with exercise.
Therefore, we may start the futile cycle and consume more calories after exercise when we have trained intensively during our weight routine.

How not to regain the weight lost during the diet

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After low-calorie diets with restrictions to the limit of the healthy, it is advisable to start a maintenance stage where the diet is normalized, is healthier, not so low in calories, and also allows not to regain the lost weight.
This stage is called the Maintenance diet; more than a diet, it is a healthy way of eating, which we should maintain indefinitely.
The more your food is similar to what grows in nature, the better. Raw foods are better than cooked foods because your body must work harder to eat them.
For the same reason, pure food is better than processed food. Follow the following healthy habits when reinserting banned foods into your diet.

Alcohol

Alcohol is one of the most complicated foods to reintroduce into the diet.
 
After a diet with a strong calorie restriction, your body is like a clean and dry sponge. When you drink alcohol, any type of alcohol, your body will absorb it.
You will feel bloated and puffy skin almost immediately after drinking. So I think the only healthy alcohol for you is red wine.
Red wine contains certain nutrients that are good for the heart. Also, it has a very good flavor, which encourages you to drink it slowly. Lastly, it contains far fewer calories and carbohydrates than any other type of alcohol.

Bread

I have nothing good to say about bread. Even whole wheat bread often contains a little white flour. Reserve the bread for cheat meals, and still eat as little as possible.
For example, if you order a pizza, ask for a thin base. When you want a sandwich, order it open, with a slice of bread. When you eat out, take only a slice of bread from the breadbasket and then move the bread basket away.
Fermented bread and whole wheat bread will be ingested somewhat more slowly than other varieties, making them slightly better options.

Starchy carbohydrates

Embrace different varieties of pure seed foods like quinoa, lentils, beans, brown rice, and slow-cooked oatmeal.
The quinoa is a great seed containing a large number of proteins.
Avoid pasta as much as possible.

Dairy products

Choose light and skimmed versions of milk and yogurt. Use them more in recipes than in real portions. 
For example, use plain yogurt instead of mayonnaise.
Forget about flavored yogurts, which are worth two because they contain a lot of sugar.

Extra sweets

No sweet is good. Save them for a day when you want to cheat or just after weight training.

Fruit and fats

Choose fruit varieties with fewer carbohydrates and calories, such as blueberries, strawberries, melons, kiwi, apples, and pears. Forget about tropical fruits like papaya, mango, and pineapple.
For fats, choose fish oil foods like salmon. You can also take controlled servings of dried fruit between seven and ten at night as a snack.
Be sure to choose healthy nuts that are low in fat. Raw almonds and walnuts and raw organic peanuts are good options. Flaxseed oil is also highly recommended.

How to eat low-fat without giving up flavor

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Imagine leaning back in your chair while you lick your lips after accounting for a magnificent meal, knowing that you have not strayed from your goal of losing body fat.
It’s possible? That’s right, and we are going to show you.
When it comes time to diet and show off muscle, bodybuilders have no problem reducing their calorie intake. After all, we all know how to modify this variable.
What drives us crazy is eating six times a day for weeks, because each meal is blander than the last.
We tell ourselves that to get good abs it is worth enduring the monotony, saying goodbye to the flavor and chewing sawdust. But you don’t have to give up flavor to get a magazine body.
 
Here are some very simple culinary tricks that will help you maintain your nutritional program.

Choose basic foods

Cereals

Even with basic foods, you can compose delicious meals. Forgotten of any food that contains white flour (processed), because it has very little nutritional value and a high glycemic index. Buy whole-wheat bread, cereal, rice, or pasta.
The whole grains are low in fat and high in fiber and contain complex carbohydrates that turn into long – term energy.
However, be especially careful when choosing cereals.
Avoid instant preparation as if it were a pest since they have added tons of sugar and sodium.
A little trick to know what you buy is to check the number of grams of sugar and carbohydrates that appear on the label, and if they match, it means that it only provides sugar.
A cup of oatmeal with water will take about three minutes to microwave. It’s a few minutes worth waiting for.
You can also add some fruit to make a wonderful breakfast: although you can not forget to take protein.

Fruit and vegetable

Eat vegetables and fruit that, although they contain sugar, are low in fat and provide fiber, vitamins, and minerals necessary for the body, especially in periods of weight loss.
Also, fiber slows down the absorption of sugar and allows you to obtain energy for a longer time.
And we can’t forget that fruit and vegetables brighten up the dishes, which is just what you want.
Do not take prepared salad dressings, because although they are low in fat, they contain sugar. Brighten salads with olive oil and vinegar or lemon juice.
You can also add spices. Accompany the baked potatoes with skimmed yogurt or cheese.

Meats

Reduce the fat content of meat by preparing it in the oven, roasted, or cooked. Occasionally you can eat steak and add vegetables.
Before cooking the meat you have to remove the visible fat.
Flavor meat with spices, vegetables, and fat-free marinades. Avoid the meat’s sauce; and nothing to wet the bread.

Fish

Make the fish steamed, baked, or cooked. Fresh fish has a light color, a spongy, firm texture, and a distinctive odor.
Almost all fish contains little saturated fat, but omega 3 fatty acids do, which reduce the risk of heart disease and help improve blood circulation.
Furthermore, studies indicate that they accelerate the metabolic process and increase the activity of lipolytic enzymes (fat burning).
Eat beans, peas, and lentils that provide protein and fiber without cholesterol or saturated fat. Substitute one of the weekly meat shots for beans.
You can also take tofu or one of the vegetable protein alternatives on the market; This will ensure you get enough protein to preserve muscle and recover after training during the weight loss program.
Many of those protein products taste pretty good.

How to prepare rich and fat-free food

  • Your waist will measure two centimeters less without giving up the flavor thanks to these tricks.
  • Substitute iceberg lettuce for spinach, which is tastier and more nutritious. Also always have cucumber, carrots, tomatoes, and other vegetables on hand with plenty of water and fiber. Also, the body spends more calories to digest these vegetables than they provide.
  • Add, from time to time (be sensible), to the salad or the sandwich, turkey bacon, which contains less fat than that of pork.
  • Drizzle the grilled fish with lemon.
  • Use olive oil for salads and sautéed vegetables. This oil provides healthy fats that the body uses to metabolize lipids and for proper cardiovascular function.
  • Use vinegar with different flavors to brighten soups and entrees. A few drops will suffice.
  • If you like spicy, add chili to your dishes. Also, it accelerates the metabolism.
  • Give an Italian touch with some dried tomatoes. They are healthy and provide a lot of flavors.
  • Add toasted almonds in moderation to salads and yogurt.
  • Whenever possible, season the vegetables with spices. Try parsley, dill, tarragon, curry, garlic, and other plants. If you are tired of brown rice, add cardamom or ginger. The hot paprika or the chili stick with almost everything but do not overdo it.
  • Invest some money in nonstick pots and pans that allow you to cook with little oil.
  • Cook the fish with the papillote. Spray the fish with a little olive oil so that it does not dry and add some vegetables. Thus, you will retain all the taste and aroma of the ingredients.
As you can see, taking little fat does not mean that you have to sacrifice the flavor. You just have to experiment in the kitchen. The different methods of cooking and the accompaniments or spices will help you to eliminate the excess fat and to be healthier.
Of course, you cannot eliminate all adipose tissue because the body needs a certain amount to function properly and to process vitamins A, D, E, and K.
With these tips, you will notice the difference in your physique and your attitude regarding diet.