What should I do if I get hungry in the middle of the night during my weight loss period

During the weight loss period, if you feel hungry in the middle of the night, you can eat low calorie and high protein foods or a small amount of nuts in moderation to relieve hunger and avoid high sugar and high-fat foods affecting the weight loss effect.

1. Low calorie and high protein foods

Choose foods such as boiled chicken protein, sugar free yogurt, or ready to eat chicken breast, which can quickly relieve hunger without significantly increasing calorie intake. Protein digestion is slower, which can prolong satiety time and avoid eating multiple times at night. Pay attention to controlling the single intake, for example, 1 chicken protein or 100 grams of sugar free yogurt can meet the demand.

2. A small amount of nuts

Eat 5-8 original almonds or walnut kernels. Nuts are rich in healthy fats and dietary fiber, which can stabilize blood sugar and produce sustained satiety. It is necessary to strictly avoid seasoning nuts or excessive consumption. Consuming more than 15 grams before bedtime may affect the efficiency of weight loss. Eating with 200ml warm water can enhance satiety.

3. Vegetable foods

Low sugar vegetables such as cucumbers, tomatoes, or broccoli can be eaten raw, which have extremely low calories and are rich in dietary fiber. Cut vegetables into strips and chew them slowly to relieve hunger through physical satiety. Avoid pairing with high calorie condiments such as salad dressing. A small amount of sea salt or lemon juice can enhance palatability.

4. Konjac products

Konjac flour or konjac rice can be consumed after being brewed with hot water, which contains almost no absorbable calories but can provide a strong sense of satiety. Add a small amount of soy sauce and scallions for seasoning, avoid eating with oily seasonings. People with weak gastrointestinal function need to control their food intake to prevent bloating and discomfort.

5. Warm drinks

Drink warm liquids such as sugar free soybean milk, skimmed milk or light honey water to alleviate hunger signals through the sense of gastric fullness. It is advisable to control the temperature between 40-50 degrees Celsius to avoid overheating and stimulating the digestive tract. Insomnia sufferers can choose hot milk containing tryptophan, which can help improve sleep quality.

Long term nocturnal hunger requires adjusting the daily diet structure, increasing the proportion of protein and dietary fiber intake during the day, and extending the eating time for dinner appropriately. Light stretching exercises can be done 2 hours before bedtime to distract attention and maintain a regular sleep routine to avoid hunger caused by disrupted circadian rhythms. If accompanied by symptoms of low blood sugar such as dizziness and hand tremors, seek medical attention promptly to investigate metabolic abnormalities. Hunger during weight loss is a normal physiological response, and scientific coping can not only avoid overeating, but also cultivate healthy eating habits. It is recommended to prepare a standard amount of food instead of taking it randomly, and record the situation of nighttime meals to optimize the diet plan in a timely manner.