What can I eat when hungry at night for weight loss

During weight loss, if hungry at night, you can choose low calorie and high fiber foods, mainly including sugar free yogurt, boiled vegetables, egg whites, oatmeal, and low sugar fruits.

1. Sugar free yogurt:

Sugar free yogurt is rich in protein and calcium, with about 60 calories per 100 grams of calories. Protein can prolong satiety, and lactic acid bacteria help regulate the balance of gut microbiota. When choosing, please note that there is no added sugar in the ingredient list, and a small amount of chia seeds can be used to increase dietary fiber intake. Eating after refrigeration can slow down the eating speed and avoid excessive intake at night.

2. Boiled vegetables:

Green leafy vegetables such as broccoli and spinach have a large volume and low calorie content after being boiled, with only about 50 calories per 200 grams. Dietary fiber can absorb water and expand, filling the stomach space. Rich in vitamin K and folate, it helps regulate metabolism. When cooking, do not add oil and can be seasoned with a small amount of thin salt soy sauce. Suggest choosing stem vegetables to increase chewing time and improve the efficiency of satiety signal transmission.

3. Egg whites:

Two egg whites contain about 7 grams of high-quality protein and only 34 calories. Protein digestion takes 4-6 hours and can effectively inhibit the secretion of nocturnal hunger hormones. Water boiling or microwave heating can be used to avoid using cooking oil. Paired with black pepper can enhance flavor, but individuals with abnormal kidney function need to control their intake.

4. Oatmeal:

20 grams of pure oatmeal contains about 70 calories and beta glucan, which can delay gastric emptying. It is recommended to brew with hot water into a semi liquid state to increase the residence time of food in the digestive tract. Avoid adding refined sugars such as honey, and add a small amount of cinnamon powder to help stabilize blood sugar. People with gluten allergies can choose buckwheat flakes as a substitute.

5. Low sugar fruits:

150g of cherry or grapefruit has less than 50 calories, and pectin and water can alleviate hunger. The natural sugars in fruits can satisfy the craving for sweetness and avoid triggering overeating. It should be noted that citrus fruits may stimulate gastric acid secretion, and patients with gastric ulcers should consume them with caution. Berries are rich in antioxidants and are a better choice.

Nighttime snacks should be controlled within 200 calories, and it is recommended to complete them 2 hours before bedtime. Long term hunger may lower basal metabolic rate, while supplementing protein and dietary fiber appropriately can maintain blood sugar stability and prevent muscle loss. By combining regular daytime exercise and a balanced diet, we can sustainably achieve our goal of healthy weight loss. When experiencing symptoms of low blood sugar such as dizziness and palpitations, it is necessary to promptly supplement with an appropriate amount of carbohydrates.