Do you only drink millet porridge at night to lose weight

Eating only millet porridge at night may help to lose weight in the short term, but long-term single diet may lead to nutritional imbalance. Millet Congee is rich in dietary fiber and B vitamins, with low calories. Eating it in moderation can increase satiety. However, relying solely on millet porridge cannot meet the needs of protein, essential fatty acids and other nutrients, which may lead to muscle loss, metabolic rate decline and other problems.

As a coarse grain, millet porridge has a lower glycemic index than refined rice flour, which helps stabilize postprandial blood sugar. Congee food has high water content and low caloric density per unit volume, which may reduce the total caloric intake to achieve weight loss in the short term. But Congee is digested and absorbed quickly, which may lead to increased hunger at night and increase the risk of overeating. Long term single intake can also lead to a deficiency of fat soluble vitamins, resulting in dry skin, weakened immunity, and other phenomena.

Healthy weight loss requires a daily protein intake of 1-1.2 grams per kilogram of body weight, as well as adequate supplementation of vegetables and fruits. It is suggested to use millet porridge as the main food for dinner with high-quality protein such as fish and bean products, and increase the intake of green leafy vegetables. Alternative choices of whole grains such as oats and quinoa can provide rich nutritional sources, avoiding a long-term single dietary pattern. Maintaining 150 minutes of moderate intensity exercise per week, combined with dietary adjustments, can achieve sustainable weight management. During the weight loss period, regular monitoring of indicators such as body fat percentage and muscle mass should be carried out. If symptoms such as fatigue and hair loss occur, the dietary structure should be adjusted in a timely manner. It is not recommended to use a single food diet for more than two weeks in a row. Special groups such as diabetes patients and gastrointestinal dysfunction patients should be more cautious. Establishing a balanced diet pattern combined with regular exercise is the scientific method for maintaining a healthy weight.