What should I eat at night if I want to lose weight

If you want to lose weight, you can eat oatmeal, chicken breast, broccoli, Greek yogurt, apples and other foods in moderation at night, avoiding high calorie and high-fat diets.

1. Food

1. Oatmeal

Oatmeal is rich in dietary fiber, which helps delay gastric emptying time and increase satiety. The β - glucan it contains can regulate blood lipids and is suitable as a low glycemic index staple food. It is recommended to choose plain oats without additives and pair them with a small amount of nuts for healthier consumption.

2. Chicken breast

Chicken breast is a high-quality source of protein, with a lower fat content than other parts. Protein digestion and metabolism require the consumption of more calories, which helps maintain muscle mass. When cooking, it is recommended to boil or grill, and avoid high-fat methods such as deep frying.

3. Western Blue Flower

Western Blue Flower is low in calories and rich in nutrients, containing only 34 calories per 100 grams. Contains active substances such as sulforaphane, which helps with antioxidant properties. Simply blanching and then cold mixing or stir frying can maximize the retention of nutrients.

4. Greek yogurt

Greek yogurt has twice the protein content of regular yogurt, and calcium helps with fat metabolism. Choosing sugar free and fat free options is better, and can be paired with low sugar fruits such as blueberries. The probiotics can also help maintain the balance of gut microbiota.

5. Apples

Apples contain pectin and quercetin, which can promote gastrointestinal motility. The chewing process can enhance satiety, and a medium-sized apple contains about 80 calories. It is recommended to consume it with skin to obtain more dietary fiber.

2. Drug

1. Orlistat capsules

are suitable for obese or overweight patients, reducing fat absorption by inhibiting gastrointestinal lipase. May cause side effects such as oily stools, and should be accompanied by a low-fat diet during use.

2. Metformin hydrochloride tablets

can be used to improve insulin resistant obesity and should be evaluated by a doctor before use. Common adverse reactions include gastrointestinal discomfort and contraindications for those with renal dysfunction.

3. L-carnitine oral solution

assists in promoting fat metabolism and has a better effect when combined with exercise. Excessive use may cause palpitations and is not recommended for pregnant and lactating women.

4. Fuling Hawthorn Granules

Traditional Chinese medicine preparations contain hawthorn flavonoids and other ingredients, which help with digestion and digestion. People with spleen and stomach deficiency and cold should use with caution, and avoid eating raw, cold, greasy foods during medication.

5. Cassia seed hawthorn tea bag

substitute tea contains components such as Cassia seed glycoside, which is suitable for individuals with simple obesity. May cause mild diarrhea, long-term continuous consumption is not recommended. During weight loss, it is necessary to control the total calorie intake and maintain protein and dietary fiber intake in the evening diet. Avoid eating within three hours before bedtime, and take a walk after meals to aid digestion. If there is no long-term change in weight or symptoms such as dizziness and fatigue occur, timely medical examination should be conducted to investigate pathological factors such as endocrine diseases. All medications must be consulted with a professional physician before use, and self medication is not allowed.