What is suitable for eating at night for weight loss

It is recommended to choose low calorie, high protein and high fiber food for dinner during weight loss, mainly including steamed fish, cold vegetables, mixed grains Congee, chicken breast salad, mushroom and tofu soup.

1. Steamed fish:

Fish is rich in high-quality protein and Omega-3 fatty acids, and steaming can maximize the retention of nutrients without adding extra calories. Choose white meat fish such as sea bass and cod, which only contain 90-120 calories per 100 grams, and pair with a small amount of ginger and scallions to remove fishy smell. This can provide a sense of fullness without causing digestive burden. Be careful to avoid using heavy oil sauce and use a small amount of light soy sauce for seasoning.

2. Cold mixed vegetables:

Green leafy vegetables such as broccoli, spinach, cucumber, etc. generally have less than 30 calories per 100 grams and are rich in dietary fiber to promote intestinal peristalsis. When making cold dishes, use vinegar and lemon juice instead of salad dressing, and add a small amount of crushed nuts to enhance the taste. It is recommended to choose three or more colors of vegetables to ensure vitamin and mineral intake, but the amount of nuts should be controlled within 10 grams.

3. Coarse grain Congee:

The sugar index of oats, quinoa, brown rice and other coarse grains is 40% -50% lower than that of refined rice flour, and contains more B vitamins. When cooking Congee, the water volume should be controlled at 1:5. Pumpkin and yam can be added to increase the sweetness. Each bowl has about 150 calories. Resistant starch in miscellaneous grains can slow down gastric emptying and reduce nighttime hunger.

4. Chicken Breast Salad:

Boiled chicken breast contains approximately 165 calories and 31 grams of protein per 100 grams. Tear it into shreds and pair it with lettuce and cherry tomatoes. Use sugar free yogurt instead of Thousand Island Sauce, sprinkle with black pepper and basil leaves for flavor enhancement. Please note that the cooking time for chicken should not exceed 8 minutes to avoid the meat becoming stale and affecting the taste.

5. Mushroom Tofu Soup:

Mushroom and Flammulina velutipes paired with tender tofu provide plant protein and fungal polysaccharides. The soup has about 80 calories per bowl. β - glucan in mushrooms has a blood lipid regulating effect, while soy isoflavones in tofu help with fat metabolism. When cooking, first stir fry the mushroom with a small amount of olive oil, bring to a boil with water, then add tofu, and finally sprinkle with shredded seaweed.

The weight loss dinner should be completed 3 hours before bedtime, with a total calorie intake controlled between 300-400 calories. Avoid foods with high starch and sugar content to prevent blood sugar fluctuation at night. Drink sugar free soybean milk or lemonade in moderation. Long term maintenance of a light dinner habit can effectively reduce visceral fat accumulation, and combined with 30 minutes of aerobic exercise daily, the effect is even better. If there is obvious hunger, eat 200 grams of low sugar fruits such as strawberries or grapefruit to relieve it.