Eating dinner like this is the key to losing weight! 5 incorrect methods to prevent you from losing a pound and instead harm your health

Are you so hungry at night that your chest is pressed against your back, but you only dare to take a few bites of cucumber? The next day, it was reported that the numbers remained unchanged and even showed an upward trend. Don't blame yourself for weak willpower, it may be a bug in the way you open your dinner. The "weight loss dinner rule" that we deeply believed in those years may be quietly slowing down metabolism, stimulating appetite, and even causing the stomach and intestines to protest overnight.

1. Vegetable salad as staple food

1. Hidden trap of nutritional imbalance

The "fairy meal" composed of lettuce, cucumber, and small tomato seems low in calories but actually lacks high-quality protein and carbohydrates. The body's repair at night requires the participation of amino acids. Long term insufficient protein intake can lead to muscle loss and a decrease in basal metabolic rate, resulting in a predisposition to obesity.

2. The Side Effects of Cold Damage to the Stomach

Eating raw and cold vegetables directly in winter can stimulate the digestive tract, and some people may experience bloating and diarrhea. Traditional Chinese medicine believes that when the spleen and stomach are obstructed, it can actually affect normal metabolic function.

2. Complete withdrawal of carbohydrates

1. Triggering retaliatory eating

The brain will preferentially consume glycogen reserves at night, and suddenly cutting off carbohydrate supply may lead to binge eating the next day. The glycemic index of high-quality slow carbon rice such as oats and mixed grain rice is about 42% lower than that of white rice, which can stabilize blood sugar and provide a sense of fullness.

2. Affects sleep quality

Tryptophan needs carbohydrates to assist in entering the brain to synthesize melatonin, and not eating carbohydrates at all may cause difficulty falling asleep. When there is insufficient deep sleep, the body's efficiency in breaking down fat decreases by 30%.

3. Replacing meals with fruits

1. The risk of excessive fructose

The sugar content of two mangoes is equivalent to a bowl of rice, and some fruits' fructose can be directly converted into liver fat. When evening activity decreases, these sugars are more easily stored rather than consumed.

2. Stimulating gastric acid secretion

High acidity fruits such as pineapple and kiwi may cause reflux esophagitis, and fasting consumption of fruits such as lychee may also cause sudden hypoglycemia.

4. Premature Fasting

1. Disrupting the circadian rhythm

Not eating at all after 5 pm may lead to low blood sugar and waking up late at night. Appropriately extending the eating window to 3 hours before bedtime can actually help maintain a stable metabolic rate.

2. Insufficient nutrient intake

Modern people generally sleep late, and early fasting can shorten the effective nutrient intake time by 4-5 hours. Long term may cause vitamin B deficiency, affecting the activity of fat metabolism enzymes.

5. Dependence on meal replacement powder

1. Short duration of satiety

Liquid foods stay in the stomach for 1.5 hours less than solid foods, which can easily trigger a desire for late night snacks. Chewing itself can stimulate the satiety nerve, and drinking meal replacement directly will miss this mechanism.

2. Low absorption rate of trace elements

Some vitamins will be lost during the processing, and there is a lack of synergistic effects of the food matrix. For example, the iron in spinach needs vitamin C to help absorb, but the nutrients in meal replacement powder are mostly in a separated state.

Try adjusting dinner to a "three three system": three servings of vegetables (about 200 grams cooked weight), three servings of protein (palm sized meat/fish/soy products), and three servings of high-quality carbohydrates (half a fist of miscellaneous grains). Replace cold dishes with steaming and stewing, and pair with 10 minutes of gentle stretching exercise. What the body needs is never extreme limitations, but a clever combination of nutrients and just the right level of satisfaction.