Can I eat red dates at night when I'm hungry during my weight loss period

During the weight loss period, if you feel hungry at night, you can eat red dates in moderation. Red dates have moderate calories and are rich in dietary fiber, but it is important to limit consumption to 3-5 pieces and avoid choosing high sugar processed products such as honey dates. Specific influencing factors include the glycemic index of red dates, nighttime metabolic characteristics, selection of alternative snacks, individual digestion differences, and total calorie balance.

1. glycemic index:

The glycemic index of red dates is about 55-65, which is considered to be at a medium to low level. However, consuming more than 20 grams or about 5 pieces at a time may cause blood sugar fluctuations. Suggest pairing with 10 grams of salt free nuts to slow down sugar absorption. People with high blood sugar should prioritize choosing low sugar varieties such as jujube.

2. Nighttime metabolism:

The basal metabolic rate of the human body at night is 15% -20% lower than during the day, and the calories consumed three hours before bedtime are more easily converted into fat storage. If there is insufficient exercise at night, it is recommended to reduce the intake of red dates to 2-3 or choose low calorie foods such as konjac products as substitutes.

3. Alternative:

Under the same calorie content, 100 grams of red dates contains approximately 260 calories, which is equivalent to 400 grams of cucumber or 200 grams of tomato. When feeling strong hunger, prioritize choosing high moisture, high dietary fiber Saint Mary's fruit or celery sticks for stronger satiety and lower calorie content.

4. Digestive differences:

Red jujube skin contains a high amount of insoluble dietary fiber, which may cause bloating when consumed at night for those with weak gastrointestinal function. It is recommended to eat without skin or switch to drinking red dates and goji berry tea. 2 red dates, 5 goji berries, and 300ml of hot water can relieve hunger and avoid indigestion.

5. Calorie balance:

The daily intake of red dates should be included in the total calorie intake. Five dried dates, about 30 grams, contain 90 calories, and other carbohydrate intake should be reduced accordingly. You can use the "substitution method": consuming 5 red dates reduces half a bowl of rice by about 50 grams or 1 slice of whole wheat bread.

During the weight loss period, it is recommended to follow the principle of "low GI, high fiber, small portion size" in the evening diet. In addition to red dates, alternative foods such as boiled egg whites, 100ml sugar free yogurt, or 50g steamed pumpkin can be selected. Pay attention to finishing eating 2 hours before bedtime and combining it with a half-hour walk or stretching exercise to promote digestion. Long term nighttime hunger sufferers should check whether their daytime protein intake is sufficient, and ensure a daily intake of 1.2-1.5 grams of protein per kilogram of body weight. Special groups such as diabetes patients should consult a nutritionist to develop a personalized program to avoid abnormal fluctuations in fasting blood glucose.