What should I eat to lose weight at night

It is suggested to choose foods with low calorie and high fiber for dinner weight loss, mainly including steamed fish, salad vegetables, mushroom soup, mixed grains Congee and low sugar fruits.

1. Steamed fish: White meat fish such as cod and longli are rich in high-quality protein and have low fat content. Steaming cooking can retain nutrients without adding extra calories. 100 grams of fish meat contains only 90-120 calories, and protein digestion and absorption require more energy, which helps to improve basal metabolic rate. Seasoning with lemon juice or scallions and ginger can avoid high salt and oil intake.

2. Cold mixed vegetables:

Blanch dark vegetables such as broccoli and spinach and mix them cold to retain vitamins and dietary fiber. Less than 30 calories per 100 grams of calories, cellulose can prolong gastric emptying time by 3-4 hours. Suggest using vinegar instead of salad dressing to avoid consuming hidden fat. Eating at night can effectively alleviate hunger during the weight loss period.

3. Mushroom Soup:

Clear soup made from mushrooms such as shiitake mushrooms and enoki mushrooms has a calorie content of less than 50 calories per bowl, and contains fungal polysaccharides that can regulate gut microbiota. Research shows that consuming mushrooms for four consecutive weeks can reduce waist circumference by 2-3 centimeters. Add seaweed to enhance the flavor during cooking and avoid using animal fats to enhance the taste.

4. Coarse grain Congee:

The sugar index of Congee cooked with oats, quinoa and other coarse grains is 40% lower than that of porridge, rich in B vitamins to promote fat metabolism. Each bowl is about 150 kcal, and the β - glucan component expands with water to form a satiety gel. It is recommended to consume it one hour before dinner to reduce the amount of food consumed during the main meal by 30%. 5. Low sugar fruits: Berries such as strawberries and blueberries have a sugar content of less than 10%, and antioxidants can alleviate inflammation during weight loss. 200 grams of fruit contains about 60 calories, and the pectin component can adsorb intestinal oils. Avoid consuming within 2 hours before bedtime to prevent fructose from being converted into fat storage.

During weight loss, dinner should be controlled within the 300-400 calorie range, and it is recommended to eat no later than 7:00 pm. Food selection should follow the principle of "three lows and one high": low fat, low carbohydrate, low sugar, and high protein. Cooking methods mainly involve steaming, boiling, and mixing. Long term maintenance of a reasonable dinner structure can increase basal metabolic rate by 5-8%, and combined with 30 minutes of aerobic exercise daily, the effect is even better. If you experience obvious hunger, you can drink 300ml of warm water or chew sugar free gum to relieve it. Special groups such as diabetes patients need to adjust the proportion of ingredients under the guidance of nutritionists.