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Eating low calorie, high protein, and high dietary fiber foods in moderation at night is most helpful for weight loss, mainly including chicken breast, broccoli, oatmeal, low-fat yogurt, konjac products, and other foods.

1. Chicken breast

Chicken breast is a high-quality protein source with low fat content, containing only about 165 calories per 100 grams. The process of protein digestion and absorption can consume more energy, enhance satiety, and reduce the desire to eat at night. Suggest boiling or grilling to avoid frying, and pairing with green leafy vegetables for better results.

Secondly, broccoli has only 34 calories per 100 grams and contains 3.7 grams of dietary fiber. Its rich vitamin C and glucosinolates can promote fat metabolism, and dietary fiber can slow down gastric emptying rate. Blanching in cold water or steaming can maximize the preservation of nutritional value.

3. Oatmeal

30 grams of pure oatmeal contains approximately 117 calories and 4 grams of dietary fiber. Oat β - glucan expands with water to form a gel like substance, which can maintain a sense of satiety for a long time. Choose sugar free instant oats and brew them with hot water, adding a small amount of nuts to enhance the taste.

4. Low fat yogurt

200ml low-fat yogurt provides about 100 calories and contains 6 grams of protein. Lactic acid bacteria help regulate the balance of gut microbiota, while whey protein can inhibit fat synthesis. Choose sugar free products that can be paired with low sugar fruits such as blueberries.

V. Konjac Products

Konjac flour is used to make food, which contains about 7 calories per 100 grams. After absorbing water, the volume of konjac glucomannan expands dozens of times. This soluble dietary fiber can reduce lipid absorption, but it needs to be chewed thoroughly to avoid indigestion. Cold mixed shredded konjak or konjak Congee is suitable.

During weight loss, it is recommended to control the total calorie intake at 300-400 calories in the evening and complete the meal three hours before bedtime. Avoid refined carbohydrates and high sugar fruits, and use steaming and mixing as the main cooking method. Simultaneously, maintaining at least 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises combined with strength training, yields better results. Developing a regular sleep routine and ensuring seven to eight hours of sleep per day can help regulate leptin secretion. If the weight has not been reduced for a long time or metabolic abnormalities occur, it is recommended to go to the nutrition clinic for personalized dietary guidance.