【How to eat dinner to lose weight? 】Dinner should be mainly foods rich in carbohydrates, especially more vegetables, and try to reduce the intake of excessive protein and fat foods. Dinner example: a bowl of brown rice + barley + oatmeal (90 calories), 100 grams of vegetables (33 calories), 100 grams of steak (250 calories), 250 grams of watermelon (61 calories), total calories: 434 calories. After dinner and before going to bed, allow at least 3 to 4 hours for food to digest.