What can people who are trying to lose weight eat at night when they are hungry

During weight loss, when hungry at night, you can choose low calorie and high fiber snacks, mainly including sugar free yogurt, boiled vegetables, a small amount of nuts, low sugar fruits, and whole wheat bread.

1. Sugar free yogurt:

Sugar free yogurt is rich in protein and calcium, which can provide a sense of fullness and has low calories. It is recommended to choose yogurt with only raw milk and bacterial strains on the ingredient list, and avoid adding sugar substitutes. 200 grams of sugar free yogurt contains about 100 calories and can be paired with a small amount of chia seeds to increase dietary fiber intake.

2. Boiled vegetables:

Green leafy vegetables such as broccoli and spinach have a large volume and low calories after being boiled, with only 25-30 calories in 100 grams. The dietary fiber in vegetables can slow down gastric emptying rate, and its high water content can alleviate hunger. When cooking, do not add oil, dip in a small amount of soy sauce for seasoning.

3. Small amount of nuts:

Almonds, walnuts and other nuts contain healthy fats and proteins, 10-15 grams is about 90 calories. Nuts need to be strictly controlled in quantity, as excessive consumption can easily lead to excessive calories. It is recommended to choose original nuts and avoid salt baked or sugar soaked products. Eating with 200ml warm water can enhance satiety. 4. Low sugar fruits: strawberries, blueberries and other berry fruits have a low glycemic index, with 100 grams containing about 50 calories. Pectin and moisture in fruits can alleviate hunger, but high sugar fruits such as mangoes and lychees should be avoided. Eat no more than 200 grams at night to avoid excessive intake of fructose.

5. Whole wheat bread:

1 slice of whole wheat bread is about 70 calories, paired with low-fat cheese or chicken breast slices to prolong satiety. Choose products with whole wheat flour as the first item on the ingredient list and avoid adding sugar and vegetable oil. It is recommended to control within 30 grams, as sufficient chewing can promote the transmission of satiety signals.

During weight loss, nighttime meals should be controlled within 200 calories, and the recommended eating time is 2 hours before bedtime. Prioritize choosing foods that require chewing, and chewing slowly can help create a sense of fullness. Avoid high salt snacks to prevent edema, and engage in appropriate activities after meals to promote digestion. If nighttime hunger occurs frequently, it is recommended to adjust the intake of protein and dietary fiber during the day, and if necessary, consult a nutritionist to develop a personalized diet plan. Maintaining a regular schedule can also help regulate the secretion cycle of ghrelin.