The evening is the time when many people are most likely to break their healthy eating plan. After a long day of work, the body often feels tired, leading to cravings for sweets or greasy foods. However, choosing the right foods in the evening not only helps you control your weight but also supports deep sleep, bringing positive energy for the next morning.
What dishes in the evening can still help you lose weight effectively?
If you are trying to lose weight but still want a filling dinner or snack, here are 6 suggestions that are both delicious and good for your figure:
1. Greek Yogurt
Greek yogurt stands out thanks to its high protein content, up to 20g in every 200g serving, twice as much as regular yogurt. Protein helps you feel full longer, slows down digestion and stimulates satiety hormones like PYY and CCK.
Additionally, a study of more than 65,000 people found that those who regularly ate yogurt had a 23% lower risk of obesity. You can combine Greek yogurt with berries and a little cinnamon for a natural sweetness that is both delicious and helps reduce belly fat.
2. Apples and peanut butter
The combination of sweet, crunchy apple slices and creamy peanut butter is a great snack to help curb cravings in the evening. A large apple contains more than 5g of fiber, which helps create a feeling of fullness, while 2 tablespoons of peanut butter add 7g of plant protein.
This protein + fiber pair helps control calorie intake while reducing inflammation in the body. In particular, apples have also been shown to reduce the inflammatory index CRP, a risk factor associated with heart disease and obesity.
3. Protein smoothies
If you often crave sweets in the evening, protein smoothies are the perfect choice. Simply combine whey protein powder, unsweetened nut milk and frozen fruit for a delicious and nutritious smoothie.
Studies have shown that supplementing with whey protein can help you lose weight and reduce body fat more effectively than a placebo. Drinking a protein smoothie before bed also supports muscle synthesis while you sleep, helping you maintain a toned figure.
4. Cheese and Fruit
Cheese is a rich source of protein, with Parmesan containing up to 10g of protein per 28g. When combined with fresh fruit rich in fiber such as peaches or berries, this dish balances the salty-sweet taste and helps you feel fuller for longer.
Not only does this combination satisfy your cravings, it also adds vitamins, minerals and natural antioxidants from the fruit, helping to support gut health and reduce belly fat.
5. Nuts
A handful of roasted nuts (almonds, pistachios, walnuts…) combined with dried fruit is a light but very effective dinner for people losing weight. Almonds contain about 6g of protein/28g, helping you stay full longer and limit snacking.
In addition, dried cherries also provide melatonin (a hormone that regulates sleep). Snacking on nuts + dried fruit not only helps you control your weight but also sleep better and deeper.
6. Protein-rich oats
Not only used for breakfast, oats are also a great choice for a light dinner. With 5g of protein/50g of oats, this dish helps reduce hunger and limit overeating late at night.
You can prepare overnight oats with nut milk, add protein powder or nut butter to increase flavor and nutritional content. Studies show that eating oats regularly helps you lose weight and control cravings effectively.
In short, losing weight does not mean skipping dinner or fasting. The important thing is that you need to choose the right foods. With the 6 dishes above, you can completely enjoy a delicious dinner and keep a slim waist.
