这5个夏季晚餐食谱所有时钟在在500个卡路里

我们知道冬天体重增加的奋斗是真实的，但对于夏季？虽然它看起来像夏季都准备了健康的生活习惯 - 新鲜的夏季水果和蔬菜，温暖的天气锻炼等等 - 也有一些潜在的陷阱是可以破坏这些努力。

Less sleep, cold refreshing adult beverages and all of the food-centric activities, such as barbecues, beach days and getaways can do a number on your waistline. Here are five healthy summer dinner recipes — all under 500 calories — to help you manage your weight this summer.

Calories:245

Gazpacho, a cold soup, might be the perfect food for those hot, hot, summer days. Traditional gazpacho is a mash-up of fresh, summer veggies like ripe tomatoes, cucumber and peppers, which makes for a light and refreshing dish. We make this a heartier soup by adding chickpeas, corn and avocado to the mix.

Adding thesehigh-fiber foodsto this already fiber-filled soup make it a perfect summer recipe if you're trying to lose weight. Why? Well, for starters, we know fiber fills us up and helps keep us full. Eating 30 grams of fiber each day resulted in similar weight loss results as more involved diets requiring multiple dietary changes, according to February 2015 study published inAnnals of Internal Medicine。

Calories:229 (per taco)

是的，你可以有你爱吃的食物，而且还管理你的体重。两者并不相互排斥。很多人认为体重管理手段必须先从吨食品的限制饮食复杂。

The truth is, weight management doesn't have to be that hard or overwhelming. Making simple changes like adding more veggies in your life could make all the difference, especially in the long run.

研究表明，蔬菜摄入量较高reduce the risk of gaining weight —significantly. The more vegetables a person ate, the less likely they were to gain weight over a one-year period, regardless of other foods they consumed, per a December 2015 study published in亚太临床营养学杂志。The findings are supported by a September 2012 study published in肥胖，which found that over a 10-year period, vegetable consumption was inversely related with weight gain, i.e. the more veggies you eat, the less weight you'll gain over time.

Calories:357

说到蔬菜和减肥（见市场素食玉米饼上面），事实证明特定的蔬菜可能会比其他人更有效。多吃蔬菜应该是每个人（成人的不到10％得到足够的，根据目标疾病预防与控制中心），但十字花科蔬菜and绿叶蔬菜可能是对减肥尤其有益，根据发表在2015年9月的研究PLoS医学。

所有的蔬菜中发现研究的研究人员，这两个团伙都是体重的变化最大的关联。这个配方的基础是mesclun果岭。也许最好的部分是用烤鸡作为一种简单快捷，使之成为一个没有烹饪要求的配方。

Calories:301

做烤鸡，这是在这些鸡肉沙拉滑块使用，你的瘦蛋白去到夏季。您不必打开你的烤箱，但你仍然会得到健康和减肥的好处。

When trying to lose weight, we often focus on what we have tocut from our diets，但是这可能会适得其反，当它说到蛋白。事实上，如果你想减肥，则您有义务多吃蛋白质，根据发表在2019年12月研究在营养学研究进展。蛋白质有助于维护和build lean muscle mass，这是减肥的关键。

Calories:427

另一个免费的烹饪食谱为赢！更重要的是，对西葫芦面食，而不是普通面食，其中显著减少热量和碳水化合物通常你会发现在这样的菜这一个电话。

Another weight-loss-friendly food? Olive oil. Yeah, it's a fat and calorie-dense, but olive oil is more effective than soybean oil when it comes to weight loss, per an October 2018 study published in theEuropean Journal of Nutrition。In the randomized, double-blind, placebo-controlled study (aka, the gold standard), olive oil led to more fat loss (80 percent more!) and reduced blood pressure, compared to soybean oil, over the course of 9 weeks.