What's better to eat when hungry in the middle of the night during the weight loss period

During weight loss, if you feel hungry in the middle of the night, you can choose low calorie, high protein or high fiber foods, mainly including boiled eggs, sugar free yogurt, cucumber and tomato, oatmeal, and low-fat milk.

1. Boiled eggs:

Eggs are rich in high-quality protein and micronutrients, with one boiled egg containing about 70 calories, providing a lasting sense of fullness. The digestion rate of albumin in protein is slow, which can delay gastric emptying time. Note that removing egg yolks can further reduce calories and is suitable for people with high cholesterol levels.

2. Sugar free yogurt:

Fermented dairy products contain probiotics and casein, and 200 grams of sugar free yogurt is about 120 calories. Lactic acid bacteria can regulate the balance of gut microbiota, and calcium helps with fat metabolism. Choose only raw milk and bacterial strains from the ingredient list to avoid adding pseudo healthy products with sugar substitutes.

3. Cucumber and tomato:

These high moisture vegetables have extremely low calorie density, with only 16 calories per cucumber. The dietary fiber contained in it can expand when it comes into contact with water and fill the stomach space, while potassium can alleviate nighttime edema. Suggest slicing and chewing instead of juicing, as prolonging eating time can enhance satiety signal transmission.

4. Oatmeal:

30g pure oatmeal is about 110 kcal, and β - glucan forms gel when meeting with water to delay sugar absorption. Choosing steel cut oats that need to be cooked is better than instant ones, and chia seeds can be added to increase omega-3 content. Avoid the sugar and vegetable fat powder contained in flavored oats.

5. Low fat milk:

200ml of hot milk contains about 100 calories, and tryptophan helps promote sleep. The proportion of branched chain amino acids in whey protein is suitable for human absorption, and drinking it before bedtime will not significantly affect the fat loss effect. Lactose intolerant can use lactose free milk or soybean milk instead.

Nighttime meals should be controlled within 200 calories, with a time interval of at least 1 hour between eating and sleeping. Long term frequent night eating requires screening for metabolic issues such as insulin resistance and adjusting the intake of protein and dietary fiber during the day. Combined with daytime strength training, it can increase basal metabolic rate and reduce nighttime hunger hormone secretion. Establishing a fixed sleep schedule can effectively regulate the rhythm of leptin secretion and fundamentally improve nighttime eating behavior.