Can I have Fried Rice at night during weight loss

During the weight loss period, a small amount of Fried Rice can be eaten at night, but attention should be paid to the ingredients and intake. The key to weight control is the daily calorie deficit. If you choose brown rice, reduce oil and salt, increase the proportion of vegetables, and cooperate with moderate exercise, Fried Rice can still be used as a dinner choice.

1. Heat control:

A bowl of ordinary Fried Rice has about 400-600 calories, close to the recommended intake of adults for a single meal. Suggest reducing the serving size to about 150 grams per half bowl and replacing animal oil with olive oil to reduce calories by about 30%. Pair with stir fried vegetables or cold dishes to increase satiety and avoid consuming high sugar beverages.

2. Improvement of staple food:

Replace white rice with brown rice or mixed grain rice, increase dietary fiber content by more than 3 times, and reduce glycemic index by 20% -30%. The experimental data showed that the fluctuation range of postprandial blood glucose of brown rice Fried Rice was 42% lower than that of white rice Fried Rice under the same calorie, which was more conducive to inhibiting fat synthesis.

3. Protein supplement:

Add high-quality protein such as chicken breast, shrimp, etc. When the protein content in every 100g Fried Rice reaches 15g, the satiety time can be extended by 2 hours. Avoid using high-fat processed meats such as sausages and bacon, and replace them with eggs and tofu to reduce saturated fat intake by 50%.

4. Cooking method:

Use low oil quick stir fry with an oil consumption of ≤ 5 grams, and prioritize using non stick pans. The research shows that the oil absorption rate of traditional Fried Rice is about 12%, while the oil content of the finished product can be reduced to less than 5% by quick frying with less oil. Sprinkle chopped scallions, ginger and other spices before serving, and reduce the use of sodium containing seasonings such as soy sauce.

5. Eating time:

It is recommended to finish eating 3 hours before bedtime and give sufficient digestion time. The basal metabolic rate of the human body at night is 10% -15% lower than during the day, and eating too early or too late may affect metabolic efficiency. Combining a 30 minute walk can increase calorie expenditure by 10%.

Long term dieters can arrange Fried Rice 1-2 times a week as dinner, but need to reduce other carbon water intake on that day. Pay attention to observing the changes in fasting weight in the morning. If there is weight gain for three consecutive days, adjust the type of staple food or eating time. Combining HIIT exercise or strength training can more effectively counteract the calorie impact of carbohydrates, while ensuring a daily water intake of over 2000 milliliters to promote the elimination of metabolic waste. Special groups such as diabetes patients need to monitor their blood sugar 2 hours after meals. Pregnant women are recommended to consult a nutritionist to adjust their diet.