Is it reliable to lose weight without dinner? 3 dinner principles to help you lose weight while eating

When I watch food videos late at night, my stomach growls but I dare not have dinner? Every weight loss person understands this pain. In fact, skipping dinner may actually make you fatter. When your body is hungry, it will automatically lower your basal metabolic rate, just like turning on power-saving mode on your phone. By mastering these three dinner principles, you can quietly lose weight while satisfying your cravings.

1. Eat dinner like a "pyramid"

1. Leave the bottom 50% for vegetables

Choose dark vegetables such as broccoli and spinach, and simply blanch or cold mix. Dietary fiber can prolong satiety, and 200 grams of vegetables have less than half a bowl of rice in calories. Highly recommended are okra and lettuce, as mucin protein can protect the gastric mucosa.

2. Allocate 30% high-quality protein in the middle.

Hand sized steamed fish, 5 white cooked shrimp, or 100g braised beef are all good choices. Protein foods have a high thermal effect, and the digestion process itself consumes calories. Be careful not to use methods such as braising or deep frying when cooking.

3. Give an appropriate amount of carbohydrates to the top 20%.

Half a corn or a small bowl of mixed grain rice can meet the demand. Low GI staple foods such as brown rice and oats can stabilize nighttime blood sugar and avoid retaliatory eating the next morning.

2. There is a golden window period for dinner time

1. Ideal time: 3-4 hours before bedtime

Eating from 18:00 to 19:00 is most in line with the human body's biological clock, leaving enough time for digestion in the gastrointestinal tract. Overtime workers can prepare some sugar free yogurt and nuts as temporary supplies.

2. No later than 20:00

Eating beyond this time will affect the secretion of growth hormone, which is crucial for fat breakdown. When it's too late to eat, you can choose portable foods like protein bars. 3. Engage in appropriate activities after meals. Do not lie down immediately, take a 15 minute walk or stand against a wall are good choices. But avoiding intense exercise may affect sleep quality.

3. Don't step on these dinner minefields

1. Reject "pseudo healthy" foods

Fruit meal replacements may seem low in calories, but fructose can be directly converted into fat reserves. Salad dressing is also a hidden heat for frying Bullet, one spoonful of mayonnaise has as much heat as half a bowl of rice.

2. Beware of the trap of soaking rice in soup

Soup can make people unconsciously eat more staple food and is not conducive to fully chewing the food. If you like to drink soup, it is recommended to choose light mushroom soup and drink the soup before eating.

3. Control the temptation of heavy taste

Spicy Hot Pot, barbecue and other appetite stimulating foods are easy to lead to overeating. If you really want to eat, remember to balance it with a lot of vegetables. Those who lose weight by skipping dinner are likely to experience a terrible plateau and rebound. In fact, as long as you master the scientific methods, dinner can become a weight loss aid. Tonight, try changing your main course to steamed pumpkin and pairing it with a dish of grilled shrimp and cold okra. While enjoying the delicious food, your body is quietly turning on a fat burning mode!