Can't I eat meat at night to lose weight

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 meat suitable for dinner mainly includes chicken breast, lean beef, and fish. It is important to pay attention to cooking methods, eating time, and pairing with vegetables.

1. Protein advantage:

Meat is rich in high-quality protein, which can prolong satiety and promote muscle synthesis. Protein has a higher thermal effect on food, and the digestion process can consume more calories. Research has shown that consuming moderate amounts of protein during dinner can help reduce nighttime hunger and avoid overeating the next day.

2. Meat selection:

Prioritize meat with a fat content of less than 10%, such as skinless chicken breast, which contains only 5 grams of fat per 100 grams. Salmon and cod in fish are rich in unsaturated fatty acids, which help regulate blood lipids. Avoid processing meat products and poultry meat with skin, as their saturated fat content may exceed the standard.

3. Eating time:

It is recommended to finish eating 3 hours before bedtime to give the digestive system enough time. Although the metabolic rate decreases at night, total calorie control is the key. Control meat intake within 30% of daily protein intake, typically not exceeding 150 grams of cooked meat.

4. Cooking method:

uses low oil cooking methods such as boiling, steaming, and low-temperature baking to avoid deep frying or braising. Using herbs, lemon juice, etc. instead of high calorie sauces, seasoning a 200g grilled steak with black pepper can reduce calorie intake by about 300 calories compared to using salad dressing.

5. nutritional pairing:

Meat should be paired with vegetables rich in dietary fiber, such as broccoli, spinach, etc. Vegetables have a large volume and low calorie content, which can increase satiety and promote meat digestion. Avoid consuming high carbon foods at the same time to prevent excess calories from being converted into fat storage.

It is recommended to take a 15 minute walk after dinner to promote digestion and avoid lying flat immediately. Long term weight loss sufferers can schedule 2-3 meat rich dinners per week and pay attention to observing weight changes in the morning to adjust their intake. Special populations such as those with abnormal kidney function should control protein intake under the guidance of a doctor, and pregnant women and adolescents should ensure sufficient supply of high-quality protein during weight loss. Keeping a diet diary to record meat intake is more effective when combined with aerobic exercise and strength training.