Since we were kids, before we knew what a diet was, or followed one, or even thought about specializing in nutrition, we heard anyone trying to lose weight say: I am just going to skip dinner because I want to slim down. And to this day, after everything we have learned in nutrition, the many kinds of diets, and natural and advanced weight loss methods, we still see people turn to this approach when they want to lose weight. What is strange is that, to this day, it is still one of the more effective methods for weight loss.
But today in this article we do not want to tell you "skip dinner and you will lose weight". We want to teach you how to turn dinner into something that turns your body into a fat-burning machine even while you sleep, and specifically helps you lose fat from your waistline.
First, the Foods That Are Great to Have at Dinner
- Yogurt
- Organic peanut butter
- Extra virgin olive oil
- Tuna
- Chicken
- Vegetables
- Oats
- Labneh
You can boost the benefit further if you know how to combine these foods well. But before we combine anything, let us dig a little into why these foods specifically.
Nighttime, when a person is supposed to be asleep or at least resting, is when the body carries out certain functions, and digestion is not one of them. In fact, digestion slows down at night compared to the day, so it is best to limit how much you eat at night, or if you do eat, to choose the right foods that do not strain the body or distract it from the functions it is supposed to be doing.
We can smartly feed the body certain foods (listed above) so we do not tire it out with digestion, while also supporting metabolic functions that contribute to burning and using fat.
- Healthy fats like extra virgin olive oil or nuts contain compounds strongly linked to a smaller waistline, and they prevent fat from building up around the belly
- Yogurt, whether Greek or regular, has been linked in many studies to a smaller waist. It boosts fullness, the probiotics in it support metabolism, balance gut bacteria, and help prevent belly fat buildup. The same applies to natural labneh
- Vegetables are very low in calories and add volume to a meal without adding calories, and they contain fiber that supports digestion and water content. To make them even better, turn them into salads with protein and healthy fats
- Lean protein: it is true that we are not supposed to eat a lot at night, but modern lifestyles make us hungry at night anyway. Adding protein to dinner keeps you from overeating and gives you strong fullness and a leaner body. Protein also has a high thermic effect, meaning digesting it burns more calories
- Oats are the best carbohydrate for dinner because they are very filling and support digestion. If you try them at dinner, notice how your digestion feels the next morning
Dinner Suggestions for a Smaller Waistline
- Tuna salad: 2 cups chopped lettuce, a drained can of tuna, lemon, salt and pepper, two tablespoons of Greek yogurt, and 4 chopped pickles
- A container of low-fat yogurt (regular or Greek) mixed with a teaspoon of extra virgin olive oil
- Oat bread with a tablespoon of labneh, cucumber, and a teaspoon of extra virgin olive oil
- Salad: 2 cups of your favorite low-starch vegetables (cucumber, tomato, lettuce, peppers), with 120g of lean protein, 30g of your preferred low-fat cheese, and a dressing of lemon, a teaspoon of extra virgin olive oil, and spices to taste
- Rice cake topped with a tablespoon of peanut butter, a tablespoon of no-sugar-added jam, and a pinch of cinnamon
These are just a few options, and you can of course get creative combining the foods listed above. The most important thing is that dinner should not be heavy in carbs, fried food, or heavy dishes, and it should not be eaten too late at night (before 8pm).
Try this approach and watch your waistline, and see the difference for yourself in two weeks.