What foods are the fastest and most effective for weight loss at night

Losing weight at night can be achieved by consuming a moderate amount of high protein and low-fat foods, high fiber vegetables, low sugar fruits, whole grains, and low-fat dairy products. These foods help increase satiety, control calorie intake, and promote metabolism.

1. High protein and low-fat foods

Chicken breast, shrimp, boiled eggs and other foods are rich in high-quality protein and have low fat content. Protein digestion and absorption require more calories, which can prolong satiety time and avoid nighttime hunger. When cooking, it is recommended to boil or steam water, and avoid deep frying or high oil salt methods.

2. High dietary fiber vegetables

Green leafy vegetables such as broccoli, spinach, celery, etc. have high dietary fiber content, large volume, and low calorie content, which can fill the stomach space and reduce the intake of other high calorie foods. Dietary fiber can also promote intestinal peristalsis, help eliminate excess fat and metabolic waste.

3. Low sugar fruits

Apples, pomelos, strawberries and other fruits have low sugar content and are rich in pectin and vitamins, which can satisfy the craving for sweets without causing drastic fluctuations in blood sugar. It is recommended to have it as an additional meal after dinner, with a fist sized portion each time.

4. Whole Grains

Oats, quinoa, brown rice and other whole grains are rich in B vitamins and complex carbohydrates. Slow digestion can maintain blood sugar stability and avoid overeating impulses caused by low blood sugar at night. It is recommended to choose whole grain products without added sugar.

5. Low fat dairy products

Sugar free yogurt and low-fat milk are rich in calcium and whey protein. Calcium can inhibit fat synthesis, while whey protein can promote muscle repair. Drinking warm low-fat milk before bedtime can also help improve sleep quality.

It is recommended to control the total calorie intake during the evening weight loss diet, with dinner accounting for less than 30% of the day's calories, and complete the meal 3 hours before bedtime. Paired with moderate aerobic exercise such as walking or yoga, the effect is better. Avoid high-fat and high sugar snacks and refined carbohydrates, and adhere to a healthy eating pattern for a long time to achieve sustained weight loss. If there are special health conditions, a nutritionist should be consulted to develop a personalized plan.