How to eat dinner to achieve weight loss effect

Dinner can achieve weight loss by controlling calorie intake, balancing nutrition, adjusting meal times, and other methods. The main methods include choosing low calorie and high fiber foods, controlling the intake of staple foods, increasing the proportion of high-quality protein, avoiding high sugar and high-fat foods, and arranging eating time reasonably.

1. Choose low calorie and high fiber foods

For dinner, you can choose green leafy vegetables such as broccoli and spinach. These foods are low in calories and rich in dietary fiber, which can increase satiety. Foods rich in soluble dietary fiber such as konjac and kelp can slow down gastric emptying. Mushrooms such as shiitake mushrooms contain fungal polysaccharides that help regulate the balance of gut microbiota.

2. Control the intake of staple foods

It is recommended to replace refined rice and flour with whole grains such as brown rice and oats, with a single intake of 50-100 grams. Low glycemic index staple foods such as sweet potatoes and corn can avoid severe postprandial blood sugar fluctuations. If engaging in high-intensity exercise, an appropriate increase of 20-30 grams of compound carbohydrates can be added to supplement muscle glycogen. 3. Increase the proportion of high-quality protein. White meat such as chicken breast and shrimp provide essential amino acids and have low fat content. It is recommended to consume 80-120 grams per meal. Soy products such as tofu contain plant protein and soy isoflavones. Whey protein powder can be used as a supplementary option after exercise, but caution should be exercised for individuals with abnormal kidney function.

4. Avoid high sugar and high-fat foods

Fried foods and fatty meat contain a large amount of saturated fatty acids, which can inhibit fat breakdown metabolism. Sugary drinks and desserts can easily lead to insulin resistance, and it is recommended to replace them with sugar free tea drinks. Processed meat products such as sausages contain nitrite, which may affect metabolic function.

5. Reasonably arrange eating time

It is recommended to finish dinner at 18-19 pm and leave more than 3 hours for digestion. 30 minutes after meals, low-intensity activities such as walking can promote digestion. For nighttime meals, you can choose sugar free Greek yogurt, whose casein helps maintain muscle synthesis at night.

During the weight loss period, it is important to maintain a regular schedule for dinner and avoid staying up late, which can lead to imbalances in leptin secretion. The recommended cooking method is low-temperature treatment such as steaming and stewing to reduce the use of oil. One deceptive meal can be arranged per week to prevent a decrease in basal metabolic rate, but total calories must be controlled to not exceed the standard. Long term adherence to a healthy diet pattern combined with moderate exercise can achieve sustained and stable weight loss effects.