What can I eat if I'm hungry at night to lose weight

During weight loss, if you feel hungry at night, you can choose low calorie and high fiber foods in moderation. We recommend healthy snacks such as sugar free yogurt, boiled eggs, cucumbers, or tomatoes.

1. Sugar free yogurt:

Sugar free yogurt is rich in protein and calcium, which can provide sustained satiety and calories below 100 kcal/100g. Choosing varieties containing probiotics can help regulate gut microbiota and avoid adding jam or honey. Slow consumption after refrigeration can prolong the eating time, and it is recommended to control it within 150 milliliters.

2. Boiled eggs:

Eggs are a high-quality source of protein, with about 70 calories per boiled egg, which takes 4-6 hours to digest and absorb. The lecithin in egg yolk can slow down gastric emptying rate, while protein can repair muscle tissue. Be careful to avoid frying, pairing with a small amount of black pepper can enhance satisfaction.

3. Cucumber:

Each 100 grams of cucumber contains only 15 calories, with a water content ratio of 96%. Chewing on crisp texture can create psychological satiety, and dietary fiber from the epidermis promotes intestinal peristalsis. Suggest slicing and chewing slowly, pairing with salt free nut sauce to increase moderate healthy fat.

4. Small Tomatoes:

Varieties of small tomatoes such as cherry tomatoes have lower sugar content, about 18 calories per 100 grams. Rich in lycopene, it has antioxidant properties and a sweet and sour taste that can alleviate cravings for sweets. It is better to consume it after refrigeration, and the recommended single intake is not more than 200 grams.

5. Konjac products:

Konjac vermicelli or konjac has almost zero calorie content, and glucomannan swells 30 times when it encounters water. Chew thoroughly to avoid discomfort when swallowing, and season with a small amount of soy sauce and mustard. gastrointestinal sensitive individuals should control their intake to avoid excessive bloating.

Nighttime snacks should be completed 2 hours before bedtime, with a total calorie intake not exceeding 200 calories. Long term hunger may lead to metabolic decline, so it is advisable to prepare pre packaged and quantified foods to avoid excessive consumption. Drinking with 200ml warm water can enhance satiety and avoid sugary drinks and processed foods. Keeping a food diary can help identify true and false hunger. For persistent nighttime hunger, it is recommended to consult a nutritionist to adjust the dietary structure during the day. Maintaining a regular schedule can stabilize leptin secretion and reduce unnecessary nighttime eating desires.