Can I eat stir fried vegetables for weight loss at night

During the weight loss period, it is recommended to eat a moderate amount of stir fried vegetables at night. It is recommended to choose low oil fast fried green leafy vegetables or cruciferous vegetables, which are better for weight management when paired with high-quality protein. The key to weight control lies in the balance between total calorie intake and expenditure. The three core factors that affect weight loss effectiveness are the cooking method, oil control, and vegetable selection.

1. Oil control:

Use a non stick pan to reduce oil consumption, and control the oil consumption of each vegetable within 5 grams. Monounsaturated fatty acids such as olive oil and camellia oil are more suitable for high-temperature cooking and should avoid using animal fats. Before frying, vegetables can be blanched to reduce oil absorption while retaining more water-soluble vitamins.

2. Vegetable selection:

Priority should be given to broccoli, spinach, and lettuce with high dietary fiber content, which have slow digestion and strong satiety. Avoid starchy vegetables such as potatoes and lotus roots, which have high carbohydrate content. Sulfur compounds in cruciferous vegetables can promote liver detoxification function and assist in metabolic regulation.

3. Cooking method:

uses rapid frying over high heat to shorten heating time and reduce nutrient loss. You can first use minced garlic and ginger slices in a pan to enhance the flavor and reduce the addition of salt. Dripping a little vinegar before serving can help slow down gastric emptying and avoid feeling hungry at night.

4. Matching principle:

It is recommended to pair with 80g chicken breast or 100g tofu to supplement protein and prolong satiety time. Avoid eating with refined carbohydrates. If you need a staple food, you can choose 30 grams of brown rice or half a root of corn. It is best to finish dinner three hours before bedtime.

5. Metabolic effects:

Moderate oil can promote the absorption of fat soluble vitamins and maintain basal metabolic rate. The digestion speed is slower at night, and excessive fat may increase the risk of fat accumulation. Vegetables such as green peppers and celery contain picolinate, which can slightly increase resting metabolic rate.

For weight loss individuals, it is recommended to follow the 211 plate rule for dinner: 2 portions of vegetables weighing about 200 grams, 1 portion of protein palm sized, and 1 portion of coarse grains weighing half a fist. When cooking, use a spray can to control the amount of oil and avoid secondary heating that can damage nutrients. Taking a 15 minute walk after a meal can enhance the thermogenic effect of food, and avoid any eating for 3 hours before bedtime. Regularly changing the types of vegetables to ensure the intake of micronutrients, long-term monoculture diet may lead to nutrient deficiency and metabolic decline. Pay attention to the changes in fasting weight in the morning, and adjust the dinner structure if there is a continuous increase for 3 days.