What can I eat at night when I'm hungry during my weight loss period

During the weight loss period, if you feel hungry at night, you can choose low calorie, high protein, or high fiber foods in moderation, mainly including boiled eggs, sugar free yogurt, cucumber tomatoes, oatmeal, and low-fat milk.

1. Boiled eggs:

Eggs are rich in high-quality protein and have a slower digestion and absorption rate, which can prolong satiety. A boiled egg contains about 70 calories and will not cause excess heat. Leucine in protein can also promote nighttime muscle repair, making it suitable for fitness enthusiasts to add meals. Be careful to avoid frying or frying eggs, as extra fat can increase calorie intake.

2. Sugar free yogurt:

Choose sugar free yogurt with less than 60 calories per 100 grams, containing probiotics and casein. Lactic acid bacteria can improve the intestinal environment, and calcium helps with fat metabolism. Can be paired with a small amount of blueberries or chia seeds to increase dietary fiber. Avoid sugary yogurt or flavored fermented milk, as adding sugar can easily cause blood sugar fluctuations.

3. Cucumber and tomato:

This type of vegetable has a water content of over 90%, and 100 grams of cucumber is only 16 calories. Rich dietary fiber requires long-term chewing, which can create a sense of psychological satiety. Citric acid in tomatoes can promote metabolism, it is recommended to slice and consume to increase eating time. Pay attention to strictly controlling the amount of high calorie dipping sauces such as salad dressings.

4. Oatmeal:

Choose plain and ready to eat oats, as β - glucan can expand in water and occupy stomach space. Each 30 grams contains about 110 calories, and the volume increases threefold when brewed with hot water. Cinnamon powder can be added for seasoning, and its active ingredients can improve insulin sensitivity. Avoid ready to eat fruit oatmeal, as dried fruits have a high sugar content.

5. Low fat milk:

200ml of low-fat milk contains about 100 calories, and tryptophan helps improve sleep quality. The satiety index of whey protein is 2.3 times that of carbohydrates, and warm drinking has a better effect. Lactose intolerant individuals can choose zero lactose milk to avoid animal fat intake from whole milk.

It is recommended to limit nighttime meals to 100-150 calories and eat no later than 2 hours before bedtime. Prioritizing the food that needs to be chewed and extending the eating time can allow the satiety signal to be fully transmitted to the brain. Avoid refined carbohydrates such as biscuits and cakes, which have a high glycemic index and are prone to insulin resistance. Prepare quantitatively packaged food to prevent excessive consumption, while maintaining a daily water intake of at least 2000 milliliters to promote metabolism. If there is persistent hunger, it is necessary to check whether the daily diet lacks high-quality protein or dietary fiber.