Having Dinner Will Help you Lose Weight.

Unlike some may think, dinner is a very important meal of the day when you're trying to lose weight. Learn why in this article!
Having Dinner Will Help you Lose Weight.

Last update: 13 March, 2019

There are many myths that revolve around diets and how to lose weight. One of them is that “to lose those pounds you should skip dinner.”

In this article, we will tell you why you shouldn’t skip the last meal of the day if you want to lose weight.

Does eating dinner make you gain or lose weight?

Woman measuring her waist

Some people decide not to eat dinner because they think it’ll help them to lose weight. However, this habit can actually have the opposite effect.

The reason is very simple:

When the body doesn’t receive food for a certain amount of time, it “awakens” a state of alert, similar to when the body is put in a dangerous situation. In this state, the body stops consuming energy, and starts storing it to cope with the situation.

Therefore, instead of shedding calories, not eating causes the body to accumulate them. However, this doesn’t mean that we should go to the other extreme and overeat at dinner.

The body will suffer in both cases.

Keep it light

In Spain, for example, they say: “eat breakfast like a king, lunch like a prince and dinner like a beggar.” This is very helpful for remembering how to organize your daily intake of calories.

In the morning, you need to eat more so that your body has all the energy and nutrients it needs to cope with the day.

At noon, you still need some “fuel” to continue.

However, at night, your body needs only the basics, since you’ll be going to bed soon. But having a light dinner isn’t the same as eating nothing.

Therefore, we recommend that you don’t completely eliminate this last meal of the day.

If you don’t eat dinner, you may wake up at dawn feeling so hungry that you open your fridge and consume anything you find (this is known as the night eating syndrome).

Conversely, if your dinner every night (or several times a week) includes foods that are rich in fats and carbohydrates, then it’s more likely that you’ll either gain weight or find it difficult to lose weight like you want to.

Carbs and fats can become stored in the body and can be difficult to eliminate. So, if you’re looking to lose weight, we advise that you don’t skip meals, especially dinner. Instead, choose healthier foods, like yogurt, salad, soup or some pieces of fruit.

The important thing is that you limit your calorie intake, but not so much that you’re hungry just before bed, or sleep on a completely empty stomach.

Dinner allows us to lose weight

Having fruits and vegetables for dinner is helpful to lose weight

When a person wants to lose weight but doesn’t want to follow a very restrictive diet, the key basically lies in changing their dinner menu.

Currently, many make the mistake of skipping breakfast. Then, we eat something light at noon so we can continue working, then at night we take advantage of enjoying heavier foods, and hence eat in restaurants or order out.

This habit can make weight loss very difficult. After dinner, we only do activities that burn very few calories such as watching television, having a conversation at the table, reading, or sleeping, etc., so instead of burning calories, our body stores them. That’s why this last meal of the day should be as light as possible.

What would be the perfect dinner, then? Well, the perfect dinner is one that doesn’t leave us feeling “full” and isn’t full of carbohydrates, fats and sugars. Of course, you also ideally shouldn’t consume alcohol during dinner.

Therefore, you should focus on eating foods rich in protein and nutrients. These should come from foods that are low in fat, such as turkey breast, hake, salmon and green leafy vegetables.

Weight loss dinner recipes

Perhaps consuming more protein and fewer carbs at night may seem a little difficult to do.

After all, most of us are accustomed to flours and fats. We may not know about the thousands of recipes that meet these requirements which can be part of the “perfect dinner.”

So, to help you along, here are some examples:

Chicken with avocado and tomato sauce

Chicken breast and salsa is an example of a light and healthy dinner to lose weight

This is an ideal choice for those who are starting a diet and  looking for meals that satisfy your cravings and appetite.


  • 1 diced chicken breast
  • ¼ cup diced cheese (30 g)
  • 1 avocado
  • 1 cup of spinach (30 g)
  • 3 tablespoons of tomato sauce (45 g)
  • Salt (to taste)


  • You can prepare the chicken in advance. You can either boil it or sauté it with a dab of olive oil.
  • Boil the spinach leaves for a few minutes to make them tender.
  • Peel the avocado and remove the pulp.
  • Mix the chicken, cheese, avocado and spinach in a bowl.
  • Pour the tomato sauce in and mix well.

Tuna and vegetable salad

This is a cooler recipe that works well for summer dinners and will satisfy your hunger without you spending hours in the kitchen.


  • 1 can of natural tuna
  • 1 onion
  • 8 or 10 black olives
  • 1 pepper
  • ½ can of palm hearts
  • 1 tray of mushrooms (about 250 g)
  • 2 tomatoes
  • Olive oil
  • Salt (to taste)


  • Dice the onion and pepper.
  • Slice the olives and mushrooms.
  • Place the tuna in a bowl and mix it with the other ingredients.
  • Garnish with a little salt and olive oil.
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  • Trommelen J, van Loon LJ. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients. 2016 Nov 28;8(12):763.
  • Mukamal K, Lazo M. Alcohol and cardiovascular disease. BMJ. 2017 Mar 22