What is suitable to eat at night for weight loss in school

Students can choose low calorie and high protein foods with moderate amounts of coarse grains for their evening weight loss diet. Recommended combinations include chicken breast salad, sugar free yogurt with oatmeal, boiled eggs with whole wheat bread, steamed fish with mixed grain rice, and vegetable tofu soup.

1. Chicken Breast Salad:

Boil 100g of boiled chicken breast and tear it into shreds. Pair with non starchy vegetables such as lettuce, cucumber, tomato, etc., drizzle with a small amount of olive oil and lemon juice for seasoning. Chicken breast is rich in high-quality protein and low in fat, which can provide sustained satiety and avoid nighttime hunger. Be careful to avoid adding high calorie salad dressings or fried bread cubes.

2. Sugar free yogurt oatmeal:

Choose 200ml of pure yogurt without added sugar, add 20g of instant oatmeal and a small amount of blueberries. Whey protein in yogurt helps with muscle repair, while oatmeal provides dietary fiber to slow down gastric emptying. This combination of carbohydrates has a moderate content and is suitable for nutritional supplementation after exercise.

3. Boiled eggs and whole wheat:

1-2 boiled eggs paired with 1 slice of whole wheat bread, with a small amount of tomato slices added. Eggs contain complete amino acids and phospholipids, and the glycemic index of whole wheat bread is lower than that of white bread. This combination is easy to operate and suitable for dormitory environment preparation. The ratio of protein to carbohydrates is about 3:1.

4. Steamed Fish and Coarse Grains:

Choose fish with fewer spines, such as cod or dragon carp, and steam 150g of steamed fish with 50g of mixed grain rice. Fish provide omega-3 fatty acids and high-quality protein, while the complex carbohydrates in mixed grains and rice can stabilize blood sugar levels. The steaming method maximizes the retention of nutrients and is suitable for customizing cafeteria stalls.

5. Vegetable Tofu Soup:

Boil cabbage, mushrooms, and tender tofu to make a clear soup, and add a small amount of shrimp to enhance freshness. The combination of tofu plant protein and vegetable fiber has less than 200 calories, and the soup can bring a feeling of fullness to the stomach. Avoid adding starchy ingredients such as potatoes or vermicelli.

Students should pay special attention to balanced nutrition when losing weight, and their daily protein intake should reach 1.2-1.5 grams per kilogram of body weight. It is recommended to control the dinner time at three hours before bedtime to avoid affecting sleep quality. When choosing a cafeteria, priority should be given to cooking options such as steaming and blanching to reduce the intake of hidden fats. Paired with aerobic exercise such as brisk walking or skipping rope for at least 30 minutes per day, the effect is even better. If discomfort symptoms such as dizziness and fatigue occur, adjust your diet plan immediately and consult the school doctor or nutritionist if necessary.