I have lost 30 pounds, should I eat less carbohydrates or less meat at night to control my weight? Falling off so fast!

Should I eat less carbohydrates or less meat to control my weight at night? This problem troubles countless weight loss enthusiasts. The answer is not that simple, it depends on your metabolic type and exercise habits. The extreme methods that claim to "lose 30 pounds in a month" often conceal health risks.

1. Metabolic differences between carbohydrates and proteins

1. Characteristics of carbohydrates

Refined carbohydrates can rapidly increase blood sugar and stimulate insulin secretion. Eating too much dinner can easily lead to fat accumulation, especially in the waist and abdomen. But whole grain carbohydrates can provide long-lasting satiety.

2. Advantages of Protein

Meat protein requires more calories to digest, which can prolong satiety time. However, excessive intake can increase the burden on the kidneys and affect sleep quality. A study has found that a high protein diet for dinner may affect growth hormone secretion.

2. Dinner recommendations for different groups of people

1. Office sedentary people

suggest halving carbohydrates and replacing red meat with tofu and fish. This group of people consumes less at night and should pay special attention to controlling their total calorie intake.

2. Fitness enthusiasts

can supplement an appropriate amount of carbohydrates within 2 hours after exercise to help with muscle recovery. Protein intake can increase by 20% compared to usual.

3. Insulin resistant individuals

should strictly control refined carbohydrates and choose low GI foods. You can increase the proportion of high-quality fats appropriately, such as avocados and nuts.

III. Principles of Scientific Meal Matching

1. The key to weight loss is to control the total amount

No matter which dietary pattern is chosen, creating a calorie deficit is the core of weight loss. It is recommended that dinner accounts for about 30% of the total calorie intake throughout the day.

2. Pay attention to the order of eating

Drink soup first, then eat vegetables, and finally consume staple food and meat. This way of eating can make blood sugar rise more smoothly.

3. Pay attention to nutrient density

Choose large volume and low calorie foods such as dark vegetables and mushrooms to avoid nutritional deficiency obesity.

4. Easy to overlook details

1. Eating time is important

Try to finish dinner before 7 o'clock to give the digestive system enough rest time. Research shows that people who eat breakfast and dinner have a more significant weight loss effect.

2. Pay attention to hidden carbohydrates

Many "healthy foods" such as yogurt and salad dressings contain added sugar, and these hidden carbohydrates are the most easily overlooked.

3. Ensure sleep quality

Lack of sleep can lead to a decrease in leptin and an increase in ghrelin. Even controlling diet is difficult to achieve results.

Rapid weight loss methods often come with water and muscle loss. The truly healthy weight loss rate is 0.5-1 kilogram per week. Instead of dwelling on carbohydrates or meat, it's better to establish sustainable eating habits. Remember, what the body needs is not extreme limitations, but smart choices.