"Dinner tends to be the meal most of us have at home or have more control over compared to breakfast or lunches, which may be eaten in the workplace or at school," says Destini Moody, RD, CSSD, LD, a registered dietitian at VNutrition.
"What we eat and when we eat impacts our metabolism and susceptibility to weight gain. When we eat dinner later in the evening, it interferes with our natural circadian rhythm and the hormonal changes that take place at this time," states Sara Riehm, RD, LD/N, CSOWM, a registered dietitian and certified specialist in obesity and weight management.
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The Best Dinner for Weight Loss, 3 RDs Agree
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Let's dig into the (delicious) details on how each food in this dinner can support weight loss.
"Not only is it high in protein, but it’s also high in healthy fats," she says. "These two elements help improve satiety, which means you’ll feel full and satisfied from your meal."
2. Quinoa
Quinoa is a gluten-free seed that people often consume as a starch. "All quinoa is a great source of all nine essential amino acids—hard to find in a vegan protein source—and is a whole grain, which makes it a powerhouse for antioxidants and fiber," Moody states.
"While types of quinoa are comparable in their nutritional value, red quinoa has a slightly higher antioxidant content," she reveals.
3. Asparagus
"Asparagus, like quinoa, comes in three colors–purple, white, and green," Riehm explains. "Similarly, all three colors have near-identical nutrient profiles but different phytochemicals and different flavor profiles. For example, white asparagus is more tender and sweet than green asparagus."
Still, Riehm shares that all fiber contains vitamin K, folate and fiber. Speaking of fiber, Dr. Mohr reminds us that it helps with "fullness and digestive health, which can support weight management over time."
If you don't eat any animal protein, you can still reap the benefits of asparagus and quinoa along your weight loss journey. Plus, you can swap salmon for a plant-based protein.
Moody shares that you can also mix in nuts and seeds. "Flaxseeds and walnuts also contain omega-3 fatty acids," she says. "However, whether the fat is healthy or unhealthy, it can be high in calories, so always portion wisely."
How To Keep This Dinner (And Others) Weight-Loss Friendly
Salmon, quinoa and asparagus make an excellent dinner for weight loss—ditto if you replace the salmon with a plant-based option, like tofu. Still, it's important to avoid some pitfalls when preparing and serving meals, especially if you are trying to lose weight.
"When compared to other types of seafood like tilapia and salmon can be significantly higher in calories due to its high fat content," Moody says. "It’s worth noting that the fat in salmon is an anti-inflammatory fat called omega-3s, which is very healthy for our hearts and brains. That said, you want to keep your portions small if you are trying to manage weight."
How you make the food is as important as how you plate it.
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Sources:
Destini Moody, RD, CSSD, LD, a registered dietitian at VNutritionSara Riehm, RD, LD/N, CSOWM, a registered dietitian and certified specialist in obesity & weight managementDr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Garage Gym Reviews The Impact of Meal Timing on Risk of Weight Gain and Development of Obesity: a Review of the Current Evidence and Opportunities for Dietary Intervention. Current Diabetes Reports.Fish, tilapia, farm raised, raw. FoodData Central.Fish, salmon, sockeye, wild caught, raw. FoodData Central.Advice for eating fish. FDA.Hence then, the article about we asked 3 dietitians what the best dinner is for weight loss and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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