What can weight loss people eat when they are hungry at night

During weight loss, if you feel hungry at night, you can choose low calorie and high fiber foods. We recommend 5 types of healthy snacks, including sugar free yogurt, boiled vegetables, egg whites, oatmeal, and konjac products.

1. Sugar free yogurt:

contains high-quality protein and probiotics, with approximately 60 calories per 100 grams. It is recommended to choose Greek yogurt with only raw milk and bacterial strains on the ingredient list, which can be paired with a small amount of blueberries to increase satiety. The slow-release absorption characteristics of casein in dairy products help suppress nighttime appetite and avoid blood sugar fluctuations before bedtime.

2. Boiled vegetables:

Dark colored vegetables such as broccoli and spinach are boiled for only 25-30 calories per 100 grams. The dietary fiber content is over 3 grams, and the volume expansion can fill the stomach space. Add a small amount of minced garlic or lemon juice to enhance the flavor during cooking, and avoid using oily seasonings.

3. Egg white:

A single protein is about 17 calories and contains 3.6 grams of pure protein. After removing the yolk from boiled eggs, the texture is soft and easy to digest. Protein digestion and absorption take 4-6 hours, providing a continuous satiety signal. Sprinkle a small amount of black pepper or drizzle with two drops of soy sauce for seasoning.

4. Oatmeal:

20g pure oatmeal is about 70 kcal, and β - glucan expands with water to form a gel like substance. It is recommended to brew with hot water and let it stand for 3 minutes. The viscous texture can prolong gastric emptying time. Avoid ready to eat sugary oats and opt for steel cut oats that require cooking.

5. Konjac products:

Konjac knots or konjac noodles are only 10 kcal per 100 grams, and after absorbing water, the volume of konjac glucomannan expands 30 times. It is necessary to chew thoroughly to stimulate the satiety center. When mixing cold dishes, season with spicy millet and vinegar to avoid high calorie sauces such as red oil.

It is recommended to limit nighttime meals to no more than 100 calories and eat no later than 2 hours before bedtime. All food should be chewed slowly to prolong the eating time, and combined with 200ml warm water to increase satiety. Long term nighttime hunger sufferers need to check whether their protein intake meets the standard throughout the day, and adjust the nutritional ratio of their three meals if necessary. Pay attention to distinguishing between physiological hunger and emotional eating, and alleviate psychological appetite through meditation or mild stretching. If you experience symptoms of low blood sugar such as dizziness and hand tremors, you can immediately consume half a banana or 1 slice of whole wheat bread as an emergency measure.