Can't I eat meat at night during weight loss

During the weight loss period, it is recommended to eat meat in moderation at night. The key is to choose low-fat and high protein meat and control the intake. The factors that affect the intake of meat at night mainly include protein requirements, metabolic patterns, maintenance of satiety, nutritional balance, and cooking methods.

1. Protein requirement:

Meat is an important source of high-quality protein, and moderate intake at night can help with muscle repair. The human body continues to synthesize proteins during sleep, and 20-30 grams of lean meat such as chicken breast or fish can meet the demand, avoiding muscle loss due to insufficient protein.

2. Metabolic pattern: Although nocturnal metabolism slows down, total calorie balance is the determining factor. Meat such as shrimps and beef tenderloin with less than 150 calories per 100 grams of calories, eaten in combination with vegetable serving of individual dishes, will not significantly affect the weight loss effect.

3. Maintaining satiety:

Protein digestion in meat takes 4-6 hours, which can effectively prevent hunger before bedtime. Research shows that moderate intake of lean meat can reduce breakfast calories by 15% the next day and avoid the risk of overeating high sugar snacks at night.

4. Nutritional balance:

Completely abstaining from meat may lead to deficiencies in trace elements such as iron and zinc. It is recommended to pair dinner with around 100 grams of red meat 2-3 times a week or white meat, and to enhance absorption with vegetables rich in vitamin C.

5. Cooking method:

Avoid high-fat methods such as deep frying and braised dishes. Using water boiling, steaming or low-temperature baking, control the oil consumption within 5 grams. Peeled and fat free poultry or fish are the best choice, as their fat content can be reduced by more than 50%.

It is recommended to control the intake of meat for dinner within 30% of the total daily protein intake, and pair it with vegetables rich in dietary fiber such as broccoli and mushrooms. Sports enthusiasts can supplement with a moderate amount of lean meat within 2 hours after exercise, while sedentary individuals should prioritize fish. Pay attention to individual digestive reactions, and if there is discomfort such as bloating, adjust to consuming more meat for lunch. On the premise of maintaining a daily calorie deficit of 300-500 calories, scientifically balanced meat intake will not hinder the process of weight loss, but instead help maintain basal metabolic rate.