Don't you eat staple food at night for weight loss

During the weight loss period, it is possible to skip staple foods at night, but it is important to ensure a balanced nutrition. Controlling the intake of staple food for dinner is mainly achieved by reducing refined carbohydrates, choosing low sugar foods, pairing with high-quality protein, increasing dietary fiber, and adjusting eating times.

1. Reduce refined carbohydrates:

High glycemic index staple foods such as white rice and white bread can easily cause fluctuations in blood sugar levels at night. It is recommended to replace them with whole grains such as brown rice and oats. Whole grains are rich in B vitamins and minerals, with a slower digestion rate than refined carbohydrates, which can prolong satiety and stabilize blood sugar levels.

2. Choose low glycemic index foods:

Sweet potatoes, corn, quinoa, and other low glycemic index staple foods are suitable for consumption at night. The proportion of resistant starch in this type of food is relatively high, and its digestion and absorption rate in the small intestine is low, which can reduce fat synthesis and promote intestinal health.

3. Pairing with high-quality protein:

Protein foods such as chicken breast, fish, tofu, etc. should be consumed with a small amount of staple food. Protein has a high thermal effect, which can consume more energy during digestion and stimulate leptin secretion, effectively suppressing nighttime hunger.

4. Increase dietary fiber:

Replace some staple foods with dark vegetables such as broccoli and spinach for dinner. Dietary fiber can occupy stomach space after absorbing water and expanding, and its fermentation products short chain fatty acids can also regulate the expression of genes related to fat metabolism.

5. Adjust eating time:

It is recommended to finish dinner between 18-19 pm and avoid eating 3 hours before bedtime. The human body clock affects insulin sensitivity, and when the metabolic rate decreases at night, the intake of carbohydrates is more likely to be converted into fat storage. Long term complete withdrawal from dinner staple foods may lead to a decrease in basal metabolism, and it is recommended to maintain moderate whole grain intake 2-3 times a week. Moderate low-intensity exercise such as walking after dinner can improve blood sugar utilization and avoid fat accumulation. Middle aged and elderly people need to pay special attention to preventing low blood sugar at night, and can consume a small amount of sugar free yogurt with nuts. During the weight loss period, regular monitoring of changes in body fat percentage is necessary. Controlling carbohydrates alone is not as effective as a balanced diet combined with exercise for long-lasting results.