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

Eating high protein, low glycemic index foods in moderation at night has a better weight loss effect. We recommend chicken breast, broccoli, konjac, tomatoes, and sugar free yogurt. These types of foods can prolong satiety and have controllable calories, and are more effective when combined with drinking water and going to bed early.

1. Chicken breast

Chicken breast is a typical high protein and low-fat ingredient, containing approximately 31 grams of protein per 100 grams and less than 3 grams of fat. Its protein structure can promote muscle repair and increase basal metabolic rate. When cooking, it is recommended to boil or grill in water to avoid frying and damaging nutrients. Paired with lemon juice, it can enhance iron absorption and is suitable as a substitute for refined carbohydrates as a staple food for dinner.

2. broccoli

broccoli is rich in dietary fiber and vitamin C, with only 34 calories per 100 grams of calories. The sulforaphane it contains helps regulate fat metabolism, and its high fiber properties can slow down gastric emptying rate. After blanching, cold mixing can retain more nutrients. Pay attention to chewing thoroughly to avoid bloating and discomfort.

3. Konjac

The main component of konjac is glucomannan, which belongs to soluble dietary fiber and can occupy stomach space when swollen with water. It has almost zero calories and can interfere with fat absorption, making it suitable for making konjac flour or konjac knots to replace traditional staple foods. When consuming, it is necessary to chew thoroughly, and those with weak gastrointestinal function should control their single intake.

4. Tomatoes

Tomato lycopene has antioxidant properties and can reduce visceral fat accumulation. Its moisture content exceeds 90%, and consuming it at night can replenish moisture and alleviate hunger. It is recommended to choose raw cooked tomatoes or make tomato Egg&vegetable soup to avoid high sugar tomato paste products. People with excessive stomach acid should avoid eating on an empty stomach.

5. Sugar free yogurt

Sugar free yogurt is rich in probiotics and calcium, which can regulate the balance of gut microbiota. Its whey protein can inhibit the increase of cortisol at night and reduce fat synthesis. The ingredient list only includes raw milk and bacterial strains, and a small amount of nuts can be added to increase satiety. Lactose intolerant individuals are advised to choose Greek yogurt.

For weight loss during dinner, it is recommended to control the total calorie intake between 300-400 calories and eat no later than 3 hours before bedtime. In addition to food choices, it is recommended to drink at least 2000 milliliters of water daily to avoid metabolic disorders caused by staying up late. Long term weight loss should be accompanied by daytime aerobic exercise, such as brisk walking, swimming, and other low-intensity exercises, for no less than 150 minutes per week. If you experience discomfort symptoms such as dizziness and fatigue, you should adjust your diet plan in a timely manner.