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

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, which can provide sustained satiety and calories below 100 kcal/100g. Choose yogurt with only raw milk and bacterial strains on the ingredient list, and avoid adding sugar substitutes. Eating in a refrigerated state can slow down gastric emptying, and tryptophan in dairy products also helps improve sleep quality.

2. Boiled vegetables:

Green leafy vegetables such as broccoli and spinach expand in volume after being boiled, with 200 grams having less than 50 calories. Dietary fiber forms gel material after absorbing water, which can slow down the absorption rate of carbohydrates. Suggest pairing with 5 milliliters of olive oil or 1 teaspoon of crushed nuts to enhance the absorption rate of fat soluble vitamins.

3. Egg whites:

3 egg whites contain about 15 grams of high-quality protein and only 50 calories. The thermogenic effect of protein can increase energy expenditure by 30% after eating, and boiling eggs is more conducive to controlling oil intake than frying eggs. Pay attention to separating egg yolks to avoid excessive cholesterol, and sprinkle a small amount of black pepper for seasoning.

4. Oatmeal:

20g of raw oats can be soaked to a volume of 150ml, and β - glucan forms a viscous colloid when it comes into contact with water. Choose steel cut oats that need to be cooked, with a glycemic index of only 55, to avoid adding maltodextrin to ready to eat oats. Cinnamon powder can be added to enhance insulin sensitivity. 5. Low sugar fruits: 150 grams of strawberries or grapefruits contain less than 10 grams of sugar. The combination of vitamin C and pectin can inhibit the activity of fat synthase. Fruits should be consumed whole and avoid juicing, as the chewing process generates a satiety signal. Berries are rich in anthocyanins, which help reduce visceral fat accumulation.

Nighttime meals should be controlled within 200 calories, and the eating time should not be later than 2 hours before bedtime. Choose food types that require sufficient chewing and enhance satiety by extending the eating time. Avoid refined carbohydrates and fried foods, which can quickly raise blood sugar and stimulate insulin secretion, instead exacerbating fat accumulation. Maintaining a regular daily routine helps stabilize leptin levels and reduce nighttime ghrelin secretion. If strong hunger persists, it is recommended to adjust the ratio of protein and dietary fiber intake during the day.