Dinner is often when the body most readily stores excess energy. This is because people tend to be less active in the evenings, leading to a lower overall calorie burn compared to daytime activities. This reduced energy expenditure can easily result in the accumulation of excess fat.

To facilitate weight loss, dinner should ideally account for approximately 200-300 calories of your total daily intake. It is important not to eat too late; your last meal should be consumed two to three hours before going to bed. Eating too close to bedtime prevents the body from fully digesting energy, leading to its storage as fat, particularly visceral fat. Furthermore, maintaining a consistent dinner schedule helps your biological clock function efficiently, supporting metabolic processes.

For dinner, prioritize lean protein sources such as chicken breast, fish, eggs, or tofu. These foods help preserve muscle mass and promote a prolonged feeling of fullness. Additionally, incorporate plenty of fiber-rich green vegetables and limit refined carbohydrates like rice and white bread, as well as heavily fried dishes.

Certain fiber-rich fruits can effectively aid in reducing belly fat, including bananas, apples, and grapefruit. Grapefruit, in particular, helps lower insulin levels, a hormone closely associated with fat storage. Its combination of high fiber content and low calories also promotes fat burning within the body.

Prioritizing fiber at dinner helps you feel full longer and limits fat accumulation. Photo: Anh Chi

Prioritizing fiber at dinner helps you feel full longer and limits fat accumulation. Photo: Anh Chi

During meals, eat slowly and chew thoroughly to achieve satiety more quickly and prevent overeating. Avoid sugary drinks and alcohol in the evening. Sugar raises insulin levels, which promotes fat storage, while alcohol can impair liver function – a crucial organ in fat metabolism. Instead, opt for plain water or herbal tea and consider some light activity after your meal.

Doctor Vo Tran Nhu Thao

Endocrinology - Diabetes Unit

Tam Anh General Clinic District 7