What foods should I eat for weight loss at night

It is recommended to choose low calorie, high protein, and high fiber foods for weight loss at night, mainly including boiled chicken breast, steamed fish, cold vegetables, sugar free yogurt, and a small amount of nuts.

1. Boiled chicken breast:

Chicken breast is a high-quality source of protein, with only 165 calories per 100 grams and a fat content of less than 3 grams. The boiling method avoids additional oil intake, and protein digestion and absorption take 4-6 hours, which can continuously provide a sense of fullness. Paired with broccoli or asparagus, it can increase dietary fiber intake and promote intestinal peristalsis. Pay attention to skinless cooking to reduce saturated fat, and it is recommended to control the single consumption amount at 100-150 grams.

2. Steamed fish:

Deep sea fish such as salmon and cod are rich in omega-3 fatty acids, which can regulate leptin secretion. The steaming method preserves nutrients and has controllable calories. 150 grams of cod contains about 120 calories. The amino acid composition of fish protein is more easily utilized by the human body, and can burn an additional 20% of calories during the metabolic process. Pair with shredded ginger or lemon juice to remove fishy odors and avoid seasoning with high sodium soy sauce.

3. Cold mixed vegetables:

Choose vegetables with a moisture content of over 90%, such as celery, cucumber, tomato, etc., with less than 20 calories per 100 grams. Using vinegar instead of salad dressing during cold mixing can reduce calorie intake by over 80%. Dietary fiber swells when it comes into contact with water, filling the stomach space and suppressing nighttime appetite. It is recommended to mix three or more vegetables, with a total intake of 200-300 grams. 4. Sugar free yogurt: Fermented dairy products containing probiotics can improve gut microbiota balance. 300ml of sugar free yogurt contains approximately 180 calories. The sustained-release properties of casein can maintain amino acid supply for 6-8 hours, avoiding muscle breakdown. Choose products with a raw milk content of ≥ 90% to avoid adding sugar substitutes to zero calorie yogurt that can affect insulin sensitivity.

3. Small amount of nuts:

Almonds, walnuts and other nuts contain unsaturated fatty acids, and 15 grams of about 90 calories can quickly relieve hunger. The chewing sensation of nuts can stimulate the satiety center, and their magnesium element helps alleviate stress eating. It is recommended to choose authentic varieties and avoid consuming them 2 hours before bedtime to prevent indigestion.

The total calorie intake for evening meals should be controlled within 300 calories, and it is best to finish eating three hours before bedtime. Paired with 30 minutes of low-intensity exercise such as walking or yoga, it can increase basal metabolic rate by 10-15%. Long term maintenance of this dietary pattern, combined with regular sleep patterns, can reduce body fat percentage by 1-2% per month. Be careful to avoid complete fasting that may cause basal metabolic damage. If you experience symptoms of hypoglycemia such as dizziness, you can supplement with a small amount of whole wheat bread.