When you’re trying to lose weight, every meal and calorie counts. And unfortunately, in today’s culture, you often find yourself getting home late at night, starving and so you dig into whatever you have at home. Or you might stop at a fast food or restaurant just to get something quick and easy. Eating out too often can impair your weight loss efforts, so it’s better to make a meal from scratch at home. But that doesn’t mean that dinner has to be just milk or fruits.


Start your dinner with a simple salad. Eating a first course salad can cut your overall calorie intake at a meal. A vegetable-packed salad delivers fiber, a must-have when you’re dieting. Fiber helps you stay satisfied longer and may help prevent extra pounds from creeping on and even promote weight loss!

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Beef, chicken, fish like salmon or tofu it doesn’t matter which you pick, all are protein rich. Good portion of protein will keep you feeling fuller longer compared to carbohydrates and fat. And don’t forget about dairy, the protein in dairy may help ward off weight gain and help build lean body mass.

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You probably already know that for overall health you should be making at least half of your grains whole grains. But choosing whole grains such as brown rice, quinoa and whole wheat bread 100 percent of the time may give you an extra edge when it comes to weight loss.

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Though this isn’t exactly an ingredient, it’s pretty sweet news that it may be easier to stick to your diet if it includes a little sweet treat? It’s true. Banning sugary foods could lead to overeating! Removing access to sweet foods stimulates the release of a molecule in your brain, produced when you’re afraid, anxious or stess. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food. Make your own healthy version of desserts using healthy things like brown sugar, honey, dark chocolates, oats and etc.

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White potatoes seem to have fallen out of favour for some reason. They have several properties that make them a perfect food for weight loss. They contain an incredibly diverse range of nutrients, a little bit of almost everything you need. They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control. You will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss!

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