Diet plan

Rather than starve yourself all day, you can design and adopt a health dinner plan to help you win the fight against excess fat in your body.

Have you ever thought of what effect your dinner has on your overall health, and most importantly, on your attempt to burn excess fat?

Just in case the above statement never crossed your thought, it is obvious that your weight loss strategy has been missing a very important ingredient. But don’t fret, this post will walk you through all you need to know about your dinner and burning fat.

Interestingly, losing weight is all about making healthy changes to your lifestyle. Although exercise is a good way to burn fat, no matter how hard you try, you can’t out-exercise your diet.

And if you are someone who has been dieting, but is still unable to get rid of those excess fats, you may be doing something wrong like skipping dinner or even feasting on the wrong dinner.   

There are many kinds of foods that can help you stay in shape and still provide you with all the nutritional ingredients that you need to be healthy. All you need is a simple and effective fat buster dinner plan.

In this article, you’ll find out what a fat buster dinner plan is, why it is essential to your overall health, and how to design one.

What are the categories of dietary fat?

Before we dive into the real deal there are certain facts you must know about fats. Surprisingly, not all fats are bad. Most fats are needed by the body for the proper functioning of certain organs and systems.

These healthy fats enable the body to take in fat-soluble vitamins and provide essential fatty acids that cannot be produced by the body.  However, on the flip side, other types of fat are known for some bad reasons.

Types of fat

The two major types of fat are:

  • Saturated fat 
  • Unsaturated fat.

Saturated fat is an organic molecule whose carbon atoms are fully bonded to hydrogen atoms. It is compact and solid at ambient temperature.

The carbon atoms of unsaturated fat bind to each other through double bonds, so that their hydrocarbon chains have fewer hydrogen atoms. It is less compact and liquid at ambient temperature.

Consuming saturated fat builds up cholesterol which can cause heart and circulatory disease.

What is the right amount of fat you need?

Both types are high in calories. Just one gram of fat contains about double the calories found in one gram of carbohydrates or protein.

Although fat is a crucial part of our diet, too much of it can result in the build-up of fat. Obesity increases your chances of having heart disease.

The reference intake for fat is 70 grams per day. However, this is not a benchmark but a maximum. One tablespoon of oil or enough spread for one piece of bread is around 10 grams.

Out of the 70 grams of fat, less than 20 grams should be saturated fat. An effective weight loss dinner plan should contain only the right amount and type of fat your body needs and nothing more.

However, the extra fat that the body cannot consume is stored as body fat which leads to weight gain, overweight, and obesity.

What is a fat buster dinner plan?

A fat buster dinner plan is a strategic plan used to set out the type of foods you would consume for dinner for a certain time. These foods, alongside routine exercise, will enable you to burn fat quickly and easily.

Contrary to what most people think, skipping meals causes the body to slow down metabolism, causing you to retain weight and making it difficult to burn extra fat.

In addition, skipping meals could increase your blood sugar level and also affect your energy and mood.

Common reasons why you need a fat buster dinner plan?

These are some reasons why you may need a fat buster dinner plan.

i. If you want to lose weight without skipping dinner

 To lose weight without skipping dinner you would need a dinner meal plan that will help you achieve your goal without starving. Yes, one that ensures you eat healthy low-fat content food for dinner.

ii. If you have special dietary needs

You will need a fat-melting dinner or a meal plan if you are not allowed to consume some foods due to some medical conditions, or religious and ethical ideology.

Things you should consider before getting a fat buster dinner plan

i. The amount of fat you want to lose

You should decide the amount of fat you want to lose. Surprisingly, most people think that losing weight is all about getting rid of extra fat in a certain part of their body.

As a result, they assume that they only need to burn a few kilos. The truth is they may have to burn much more than a few kilos to get to their desired weight.

When you lose fat you lose it from every part of your body. So, there is usually no noticeable change when you lose a kilo.

ii. Your level of activity

You need to know your activity levels to decide how many calories your meal should contain. So, if you are a fitness enthusiast or if you are frequently engaged in activities that cause you to burn calories daily, then you would need to adjust your meal to meet your body requirements.

iii. Your current dietary restrictions

Put into account the dietary restriction and requirements for any health condition that you may be facing.

How to design an effective fat melting dinner plan

Your dinner plan should contain elements like a starter, main meal, pudding, drinks, and a shopping list.


Starters are foods served before the main meal. They are often small in quantity and can be served either hot or cold. They are meant to increase one’s appetite.

Examples of low-fat content starters you can have are: 

  1. Sweet and sassy nuts
  2. Baked kale,
  3. Holy moly guacamole
  4. Grilled corn salsa etc.

Main meal

Just as the name suggests, this is the main course of a meal.  Some good examples of low-fat dishes you can have for your main meal are:

  1. poached salmon with tarragon
  2. Coconut and squashed dhansak
  3.  Cauliflower
  4. Paneer and pea curry
  5. Prawn and Mexican chicken stew with quinoa and beans e.t.c


They are sweet foods that are served after the main meal. Examples of low-fat content desserts are;

  1. Crushed raspberry creams
  2. Mango sorbet
  3. Pepper
  4. Tomato and ham omelet and fruit salad e.t.c.


Drinks containing the lowest calories you can take during your meal are;

  1.  Water
  2. White wine vegetable juice
  3. Non-alcoholic blackberry mojito
  4. Lemonade.

Shopping list

After you have selected what you will have for each course of the meal, you must make a list of things you need to buy to prepare the meals.

How to design a fat buster dinner plan for yourself

Of course, you don’t necessarily have to prepare a starter and dessert each time you want to have dinner. It will cause you extra time and money.  For a casual fat buster dinner, all you need is a highly nutritious dish with significantly low-fat content.

Here are a few dishes you can have for dinner:

  • Oat smoothie
  • Maple-soy glazed salmon
  • Gram masala chicken skewers
  • The Mediterranean stuffed chicken breasts
  • Vegan coconut cowpea curry etc

These dishes fill you up without giving you too many calories to deal with during your night rest or workout session the next morning.


Exercise alone may not get the job done as fast as you want, especially when it comes to melting some stubborn fat off your body. Dieting is crucial and should not be avoided. All you need is to plan what you eat and eat what you plan. You don’t have to starve yourself to lose weight.

So, why skip dinner when you can have a sumptuous dinner diet that helps you to trim down your waistline?

By Elijah Hughes

You’re on a lifestyle and wellbeing journey, and you want to have fun while traveling across the world. We’re right with you! Because how you feel influences each day of your life, you try so hard to become healthy and enjoy every moment of it. We’re here to help, give advice, and inspire you no matter where you’re going. We cut through the clutter with uncomplicated, expert-reviewed, first-person experiences aimed at assisting you in making the best decisions for yourself and the people you love.