Can we eat vegetables for dinner to lose weight

Eating vegetables for dinner during weight loss is a feasible and healthy choice. Vegetables are low in calories and rich in dietary fiber, which can increase satiety and control calorie intake. They are suitable for pairing with high-quality protein and a small amount of staple food.

1. Advantages of calorie control:

On average, leafy vegetables contain only 15-30 calories per 100 grams, which is much lower than the equivalent weight of staple food, which is about 350 calories, or meat, which is about 200 calories. For dinner, blanched broccoli, cold spinach and other staple foods can be used as substitutes to reduce the intake of 300-400 calories per meal, which is equivalent to the calories burned during a 40 minute jog.

2. Dietary fiber function:

Insoluble fiber in vegetables can slow down gastric emptying and maintain a sense of fullness for 3-4 hours. It is recommended to choose coarse fiber vegetables such as celery and kale, as their water absorbing and expanding properties can fill the stomach space and avoid binge eating caused by nighttime hunger.

3. Balanced nutrition combination:

A single vegetable diet may lead to protein deficiency. It is recommended to pair it with 100g boiled chicken breast or tofu. supplementing with tryptophan can help with serotonin synthesis, improve sleep quality, prevent muscle loss, and maintain stable basal metabolic rate.

4. Cooking method influence:

Low temperature cooking such as steaming and blanching can retain more vitamins. Avoid high oil quick frying, 50 grams of edible oil can increase 450 calories. It is recommended to use lemon juice instead of salad dressing when making cold dishes to reduce hidden calorie intake.

5. Special crowd attention:

Those with excessive stomach acid should avoid eating acidic vegetables such as tomatoes on an empty stomach, and diabetes patients need to control the intake of carrots and other rhizomes. Postpartum women are advised to supplement iron with mushrooms to prevent the worsening of anemia symptoms.

The selection of vegetables for dinner should follow the rainbow principle and consume at least 3 different colored varieties every day. Dark vegetables such as purple cabbage contain anthocyanins that can be anti-inflammatory, while light vegetables such as white radish contain mustard oil that promotes digestion. Combining a 20 minute walk after meals or a 15 minute wall squat can further improve blood sugar control. It is recommended to schedule an appropriate amount of carbohydrates once a week for long-term implementation to prevent thyroid dysfunction. If there are obvious symptoms such as fatigue and hair loss, the dietary structure should be adjusted in a timely manner.