What is suitable for eating at night during weight loss

It is suggested to choose low calorie, high protein and high fiber food for dinner during weight loss, which mainly includes five types: boiled chicken breast, steamed fish, cold vegetables, mushroom tofu soup, and oatmeal Congee.

1. Boiled chicken breast:

Chicken breast is rich in high-quality protein and has extremely low fat content, with only 165 calories per 100 grams. The boiling cooking method can maximize the retention of nutrients, and pairing with broccoli or asparagus can increase dietary fiber intake. Protein digestion is slower, which can prolong satiety and avoid nighttime hunger, while promoting muscle repair. Pay attention to peeling treatment and control the single intake within 150 grams.

2. Steamed fish:

Deep sea fish such as salmon and cod are rich in Omega-3 fatty acids, and steaming has lower calories than frying. 200 grams of fish provides about 180 calories, and pairing with lemon juice can enhance the flavor. The bioavailability of fish protein is as high as 90%, which helps maintain basal metabolic rate. It is recommended to choose varieties with fewer thorns and consume them 3-4 times a week.

3. Cold Salad Vegetables:

When cold mixing vegetables such as spinach, cucumber, and purple cabbage, use olive oil instead of salad dressing, with each serving containing up to 100 calories. Dietary fiber can promote intestinal peristalsis, and vitamin K helps with fat metabolism. Adding a small amount of crushed nuts can enhance the taste, but it is important to note that the daily intake of nuts should not exceed 15 grams. This type of food has a large volume but low calorie density, making it suitable for weight loss individuals who need to control their total calorie intake.

4. Mushroom Tofu Soup:

Mix shiitake mushrooms and enoki mushrooms with tender tofu to make a soup. 300ml of soup contains about 120 calories. Fungal polysaccharides can regulate gut microbiota, while tofu provides plant protein and calcium. Adding kelp can increase iodine intake, promote thyroid hormone secretion, and accelerate metabolism. Be careful to avoid using animal bone soup base, and use ginger slices and mushrooms to enhance their freshness and healthiness.

5. Oat Congee:

Choose raw oats instead of instant oatmeal. 50g dry oatmeal Congee contains about 150 calories. β - glucan can delay gastric emptying rate and maintain blood sugar stability. You can add chia seeds to increase Omega-3 content, or add a small amount of blueberries to supplement anthocyanins. It is recommended to consume it 3 hours before bedtime to avoid water retention and morning swelling.

The weight loss dinner should follow the principle of "three lows and one high": low fat, low carbohydrate, low salt, and high protein. In addition to food selection, it is recommended to have meals no later than 19:00, eat for at least 20 minutes, and take a 15 minute walk after meals to promote digestion. Avoid consuming refined carbohydrates such as white rice and noodles, as well as high sugar fruits such as lychee and mango. It can be used with 200ml sugar free soybean milk or lemonade, but the daily total calorie intake should be controlled within the range of 1200-1500 kcal. Long term adherence to scientific dinner pairing, combined with moderate exercise, can achieve the effect of healthy weight loss.