What is suitable for eating at night for weight loss

During weight loss, it is recommended to eat moderate amounts of oats, chicken breast, broccoli, apples, yogurt, and other foods at night to help control calorie intake and promote metabolism. Obesity may be related to genetic factors, improper diet, lack of exercise, hormonal imbalances, mental stress, and other factors, usually manifested as symptoms such as overweight and high body fat percentage.

1. Food

1. Oats

Oats are rich in dietary fiber and β - glucan, which can prolong satiety and slow down blood sugar rise. When brewing, it can be paired with hot water or skim milk to avoid adding sugar. People with weak gastrointestinal function should choose instant oats and control their single intake.

2. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 31 grams of protein per 100 grams and low fat content. Suggest boiling or grilling, paired with lemon juice for flavor enhancement. Attention should be paid to thoroughly heating to an internal temperature exceeding 75 degrees Celsius to kill Salmonella.

3. broccoli

broccoli contains sulforaphane and vitamin K, which have anti-inflammatory and fat metabolism promoting effects. Steaming for 3-5 minutes can maximize nutrient retention and can be mixed with minced garlic or a small amount of olive oil. Patients with thyroid diseases should not consume excessively.

4. Apples

Pectin and quercetin in apples help regulate gut microbiota and lipid metabolism. Eating with skin can obtain more dietary fiber, but it is necessary to thoroughly clean the skin of pesticide residues. People with excessive stomach acid should avoid eating on an empty stomach.

5. Yogurt

Sugar free yogurt contains probiotics and calcium, which can improve the intestinal environment and inhibit fat synthesis. It is better to choose varieties with protein content exceeding 3 grams, and lactose intolerant individuals can replace them with zero lactose yogurt. Avoid consuming high temperature foods that can damage the activity of the microbiota.

2. Drug

1. Orlistat capsules

are suitable for weight control in obese or overweight patients by inhibiting gastrointestinal lipase to reduce fat absorption. May cause oily stools or increased frequency of bowel movements. It should be used in conjunction with a low-fat diet and should not be used during pregnancy.

2. Metformin hydrochloride tablets

are used for the treatment of obesity related to insulin resistance and can improve the utilization of glucose by peripheral tissues. Common adverse reactions include gastrointestinal discomfort and caution in patients with liver and kidney dysfunction.

3. Liraglutide injection

GLP-1 receptor agonist hypoglycemic drugs can increase satiety by delaying gastric emptying. Subcutaneous injection is required, which may induce pancreatitis. Not recommended for individuals with a history of medullary thyroid cancer.

4. L-carnitine oral solution

participates in the process of fatty acid oxidation, and pre exercise supplementation may improve fat metabolism efficiency. Overdosing may lead to diarrhea, and patients with chronic kidney disease should use it under the guidance of a doctor.

5. Tuckahoe Zexie Mixture

traditional Chinese patent medicines and simple preparations has the effect of promoting water and moisture permeability, which is suitable for obesity of spleen deficiency and dampness excess type. During the medication period, avoid eating raw, cold, greasy foods, and discontinue use when experiencing a cold or fever. It is not recommended to use it continuously for more than 8 weeks.

During weight loss, dinner should be completed 3 hours before bedtime, and moderate aerobic exercise is more effective. To avoid extreme dieting causing a decrease in basal metabolic rate, it is recommended to lose no more than 1% of total weight per week. If there is no continuous improvement in weight or abnormal symptoms such as dizziness and amenorrhea occur, it is necessary to seek timely medical attention from the endocrinology department to investigate secondary obesity factors such as polycystic ovary syndrome and hypothyroidism.