Can I eat chicken breast meat at night for weight loss

During the weight loss period, chicken breast meat can be consumed in moderation at night. Chicken breast meat, as a high-quality ingredient with high protein and low fat, is suitable as a source of protein for dinner. However, attention should be paid to the timing of consumption, the combination of portions, and the cooking method. The main points include controlling the eating time, pairing vegetables reasonably, choosing low-fat cooking, controlling single intake, and avoiding the burden of digestion before bedtime.

1. Control eating time:

It is recommended to eat chicken breast meat for dinner no later than 3 hours before bedtime. Protein digestion takes 2-4 hours. Eating too early may cause hunger, while eating too late can affect sleep quality. The ideal time period is from 18:00 to 19:30, which can meet the metabolic needs at night and avoid heat accumulation.

2. Reasonable combination of vegetables:

Chicken breast should be eaten with vegetables rich in dietary fiber, such as broccoli, spinach, or asparagus. The fiber in vegetables can slow down gastric emptying, enhance satiety, and supplement vitamins and minerals. It is recommended that vegetables account for more than half of the total food intake for each meal.

3. Choose low-fat cooking:

Prioritize cooking methods such as boiling, steaming, and frying without oil, avoiding deep frying, oil frying, or high sauce cooking. 100 grams of boiled chicken breast contains only 165 calories, while after deep frying, the calories can skyrocket by nearly 300 calories. Natural seasonings such as lemon juice and black pepper can be used instead of high sodium sauces.

4. Control single intake:

It is recommended to control the single intake at 80-120 grams of raw weight, which is about the size of an adult's palm. Excessive protein may be converted into glucose storage and increase the metabolic burden on the kidneys. Paired with 50-100 grams of mixed grain rice, it can stabilize blood sugar levels and avoid protein heterotrophic energy supply at night.

5. Avoid the burden of digestion before bedtime:

People with gastrointestinal sensitivity should reduce their protein intake at night or choose more easily digestible fish and tofu as substitutes. Maintain moderate activity after eating, such as taking a 15 minute walk to promote digestion. When symptoms such as acid reflux and bloating occur, the protein intake time should be adjusted. The protein selection for dinner during weight loss should take into account individual metabolic differences and daily routines. In addition to chicken breast meat, low-fat and high protein ingredients such as shrimp and longli fish can be rotated to avoid nutritional monotony. It is recommended to pair it with 30 minutes of low-intensity exercise such as yoga or brisk walking to promote protein absorption and utilization. Long term nighttime protein intake requires monitoring of kidney function, and special populations such as kidney disease patients should adjust their dietary structure under the guidance of a nutritionist. Maintaining a calorie deficit throughout the day is still the core of weight loss. After eating at night, it is important to avoid immediately lying in bed and establish a virtuous cycle of "eating activity rest".