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

During the weight loss period, if you feel hungry at night, you can choose low calorie and high fiber foods to satisfy your hunger, mainly including sugar free yogurt, boiled vegetables, egg whites, oatmeal, and low sugar fruits, which are five healthy choices.

1. Sugar free yogurt:

100g of sugar free yogurt contains about 60 calories, rich in protein and probiotics. Protein can prolong satiety for 3-4 hours, while probiotics can improve gut microbiota balance. Choose yogurt with only raw milk and bacterial strains in the ingredient list, and avoid adding sugar substitutes. Eating in a refrigerated state is more likely to produce a sense of satisfaction, and it is recommended to pair it with 5 grams of chia seeds to increase dietary fiber.

2. Boiled vegetables:

Dark colored vegetables such as broccoli and spinach expand in volume after boiling, with only about 50 calories in 200 grams. Dietary fiber can expand when it comes into contact with water and fill the stomach space, among which the sulforaphane in broccoli can promote fat metabolism. Adding a small amount of ginger slices or lemon juice during cooking can enhance the flavor and avoid using oily seasonings.

3. Egg whites:

3 egg whites contain approximately 51 calories of high-quality protein, and their proportion of branched chain amino acids is close to the human body's requirements. The thermal effect of protein can increase body temperature by 0.5-1 ℃ after eating, continuously consuming energy. It is recommended to use boiling water for 5 minutes for processing, and sprinkle a small amount of black pepper to increase the flavor level.

4. Oatmeal:

20g plain oatmeal is about 70 kcal after being brewed, and β - glucan forms gel when meeting with water to delay gastric emptying. Choosing the steel cut oats that need to be cooked yields better results, and cinnamon powder can be added to enhance satisfaction. Note that instant oatmeal has a high glycemic index and is not suitable for frequent consumption.

5. Low sugar fruits:

150 grams of strawberries or grapefruits contain about 45 calories, of which pectin and vitamin C can inhibit fat synthesis. The chewing process of fruits can activate the satiety center, and consuming them after refrigeration can slow down the eating speed. Avoid high sugar fruits such as bananas and lychees, as they can cause blood sugar fluctuations when consumed at night.

Nighttime snacks should be controlled within 100 calories, and the best consumption time is three hours before bedtime. All food is recommended to be eaten slowly and in small sips, combined with 200ml of warm water to increase satiety. Long term hunger may lead to a decrease in metabolic rate. If necessary, consult a nutritionist to adjust the daily calorie allocation. Maintaining a regular daily routine helps with leptin secretion and avoids appetite disorders caused by insufficient sleep. If you experience symptoms of low blood sugar such as dizziness and hand tremors, you should promptly supplement with an appropriate amount of carbohydrates.