What's the best thing to eat for weight loss at night

It is recommended to choose low calorie, high protein, and high fiber foods for weight loss in the evening. We recommend chicken breast, broccoli, Greek yogurt, quinoa, and apples. This type of food can enhance satiety, stabilize blood sugar, and promote metabolism.

1. Chicken breast:

Chicken breast is a high-quality source of protein, with only 165 calories per 100 grams and a fat content of less than 3 grams. Protein digestion requires the consumption of more calories and can reduce muscle loss. Suggest boiling or grilling, avoid deep frying. Pairing with green leafy vegetables can increase dietary fiber intake. 2. Broccoli: Broccoli is rich in dietary fiber and vitamin C, with approximately 35 calories per 100 grams. The sulforaphane it contains can promote fat metabolism, and its high fiber properties can delay gastric emptying time. Steaming or blanching can maximize the retention of nutrients, and it is recommended to consume around 200 grams.

3. Greek yogurt:

Sugar free Greek yogurt has twice the protein content of regular yogurt, about 60 calories per 100 grams. The casein in it can continuously provide amino acids and reduce nighttime muscle breakdown. Chia seeds can be added to increase the intake of omega-3 fatty acids, and it is important to choose sugar free products.

4. Quinoa:

Quinoa is a low glycemic index staple food, with approximately 120 calories per 100 grams. Containing 9 essential amino acids and magnesium elements, it can stabilize the nervous system and improve sleep quality. Suggest replacing polished rice and white flour as a source of carbohydrates, with a single consumption limit of 50 grams dry weight.

5. Apples:

Apples contain pectin and polyphenols, with a medium size of about 95 calories. Pectin can form gel in the intestinal tract to delay sugar absorption, and quercetin can inhibit adipocyte differentiation. Eating with skin can obtain more dietary fiber, and the best time to consume is 30 minutes before meals.

The total calorie intake for evening meals should be controlled between 300-400 calories, and it is recommended to eat no later than 3 hours before bedtime. The main cooking method is steaming and stewing, avoiding high oil and high salt. It can be combined with 30 minutes of gentle exercise such as walking or yoga to promote food digestion and improve sleep quality. Maintaining a long-term calorie deficit is key to weight loss, and it is recommended to control intake through food scales and dietary records. If you experience obvious hunger, you can drink 200ml of warm water or eat a small amount of nuts to relieve it.