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

During weight loss, when hungry at night, you can choose low calorie and high fiber foods. We recommend sugar free yogurt, boiled vegetables, egg whites, oatmeal, and tomatoes. These foods can alleviate hunger and are less likely to cause excessive calorie intake.

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 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.

2. Boiled vegetables:

Green leafy vegetables such as broccoli and spinach have extremely low calories after being boiled, with only about 50 calories per 200 grams. The dietary fiber in vegetables swells when it comes into contact with water, which can quickly create a feeling of fullness. Suggest pairing with a small amount of vinegar or lemon juice for seasoning, and avoid using salad dressing. Retaining the stem portion during cooking can increase chewing time and stimulate the satiety center.

3. Egg white:

A single egg white contains only 17 calories and 3.6 grams of high-quality protein. The thermal effect of protein can increase energy expenditure by 30% after eating. It can be boiled into protein soup or simply boiled in water, sprinkled with a little black pepper for flavor enhancement. Avoid eating with egg yolks, as a single egg yolk contains about 5 times the calories of the egg white. Eating it 2 hours before bedtime does not affect sleep quality.

4. Oatmeal:

20 grams of pure oatmeal contains about 70 calories and beta glucan, which can delay gastric emptying. Suggest brewing with hot water to a semi liquid state and adding cinnamon powder to enhance flavor. Choosing steel cut oats that need to be cooked has a lower glycemic index than ready to eat oats. The dietary fiber content of bran type oatmeal can reach three times that of regular oats.

5. Tomatoes:

Medium sized tomatoes have about 25 calories and are rich in lycopene and vitamin C. Chewing them raw can relieve the feeling of empty mouth, and they are easier to absorb nutrients when heated. It is recommended to choose eggplant or cherry tomatoes and avoid salting with sugar. Paired with a small amount of olive oil can promote the absorption of fat soluble nutrients.

It is recommended to control the total calorie intake to within 200 calories when adding meals at night, and to eat 2-3 hours before bedtime. Avoiding high sugar fruits and refined carbohydrates, choosing foods that require thorough chewing can enhance satiety signals. Long term nighttime hunger sufferers can adjust their daytime diet structure to increase the ratio of protein and healthy fat. maintaining a regular daily routine helps stabilize the secretion of appetite hormones, and it is recommended to prioritize drinking water or light tea when occasionally feeling hungry. If there is a persistent tendency towards nighttime binge eating, it is necessary to investigate whether there are metabolic problems such as insulin resistance.