What to eat at night to effectively lose weight

Eating oatmeal, chicken breast, broccoli, apples, yogurt and other foods in moderation at night can help with weight loss. These foods have the characteristics of low calorie and high satiety, which can help control nighttime calorie intake.

1. Oatmeal

Oatmeal is rich in soluble dietary fiber, which can slow down gastric emptying and increase satiety. The β - glucan in it helps regulate blood sugar levels and avoid hunger caused by blood sugar fluctuations at night. It is recommended to choose sugar free pure oatmeal and avoid instant oatmeal products with added sugar. When consumed, it can be brewed with warm water or skim milk, and paired with a small amount of nuts to enhance the taste.

2. Chicken breast

Chicken breast is a high-quality source of protein, containing only about 165 calories per 100 grams. Protein digestion and absorption require the consumption of more calories, which can produce a strong food heat effect. The tryptophan in chicken breast helps promote melatonin synthesis and improve sleep quality. When cooking, it is recommended to use boiling, steaming, or grilling methods to avoid frying or seasoning with high salt sauces.

3. Western Blue Flower

Western Blue Flower has extremely low calories but is rich in dietary fiber and water, which can effectively fill the stomach space. The plant active substances such as sulforaphane contained in it can regulate the activity of enzymes related to fat metabolism. It is recommended to steam or blanch for 3-5 minutes to preserve the nutritional value, and season with a little minced garlic. People with weak gastrointestinal function should pay attention to moderate consumption to avoid discomfort caused by excessive gas production.

IV. Apples

The pectin contained in apples can absorb water and form gel like substances, delaying nutrient absorption in the intestine. Chewing apples takes a long time, giving the brain enough time to receive signals of satiety. It is recommended to consume with skin to preserve more dietary fiber, and choose varieties with moderate sweetness and sourness, such as Fuji apples. Avoid juicing and drinking to prevent loss of dietary fiber and excessive intake of free sugars.

5. Yogurt

Lactic acid bacteria in sugar free yogurt help maintain gut microbiota balance and improve metabolic function. The whey protein can effectively inhibit the secretion of appetite related hormones. It is recommended to choose Greek yogurt with high protein content and add a small amount of blueberries to enhance the flavor. Lactose intolerant individuals can choose lactose free yogurt products, which are refrigerated to maintain probiotic activity.

It is recommended to control dinner time between 18-19 pm and stay awake for 2-3 hours after eating before falling asleep. Avoid eating while watching TV, which can lead to unconscious overeating. After meals, take a gentle 15 minute walk to aid digestion, but avoid vigorous exercise that may affect sleep. The daily water intake should be 1500-2000 milliliters, but it is necessary to reduce water intake 2 hours before bedtime to prevent nocturia. Maintaining a regular diet and moderate exercise over the long term is more beneficial for weight management than simply controlling dinner.