How to Lose Weight With a Large Lunch & No Dinner

Intermittent fasting is an effective weight-loss tool used by many people. It is an excellent weight-loss tool for people who have trouble with portion control or who battle self-discipline. Intermittent fasting is also a good choice for people who tend to think more about food while on a diet, because the intermittent fasting process is so straightforward that there is nothing to plan.

A close-up of two rustic open face sandwiches for lunch. (Image: GooDween123/iStock/Getty Images)

Step 1

Start with a healthy breakfast. Whether or not you typically eat breakfast, if you plan to lose weight by eating a large lunch and no dinner, eating a filling breakfast greatly increases your chance of success. Aim for a mix of lean protein, whole-grain carbohydrates and healthy fat. A piece of whole-grain toast with nut butter and an apple is one example; experiment to find what works best with your schedule and level of hunger.

Step 2

Choose your lunch carefully. Don't make the mistake of believing that eating a large lunch is a license to eat a greasy, fat-filled unhealthy lunch. Remember, this meal must fuel your body until tomorrow's breakfast. A meal of a burger, fries and milkshake may sound good, but it will leave you starving by the time you get home from work.

Step 3

Eat plenty of vegetables at lunch; adding a soup or salad to your main dish is an easy way to do this. Have lean protein, such as chicken or fish, and whole-grain carbohydrates. One good lunch that will keep you full is to start the meal with bowl of vegetable soup; then eat a piece of grilled chicken, steamed broccoli and a serving of brown rice; and end the meal with a piece of fruit.

Step 4

Add more to your lunch if you need additional calories. Eat a whole-grain roll, have some sauce on your chicken or drizzle olive oil over your broccoli. It is important to eat nutrient-dense food to meet your nutritional needs.

Step 5

Fuel up before you exercise. It is important to plan your exercise in advance. Going for long periods without eating can make it difficult to have the energy to work out. Exercising after breakfast or before or after lunch will probably be the most comfortable. Exercising in the evening may leave you too hungry to sleep, and you may be too ravenous in the morning, before breakfast, to exercise.

Step 6

Distract yourself during the evening. Make plans so that you don't spend time hanging out in the kitchen or in front of the television with a bag of potato chips. Read, paint your fingernails or catch up on your social networking. If you find yourself fighting the urge to get a snack, change your activity to something that makes eating more difficult, such as taking a relaxing bath or calling a friend on the telephone.

Step 7

Get plenty of rest. Staying up late makes it more difficult to refrain from eating. Additionally, studies such as one reported by Dr. Walter Moraes of Universidad Federal Sao Paolo, Brazil, show that the metabolism may actually increase during sleep. In Dr. Moraes' 2009 study, participants lost weight three times faster when they were sleeping than when they were lying in bed awake.