What to eat for dinner is beneficial for weight loss and fat reduction

Moderate consumption of high protein and low-fat foods, high dietary fiber vegetables, low glycemic index staple foods, mushrooms, and low sugar fruits for dinner is beneficial for weight loss and fat reduction. There are mainly foods such as chicken breast, broccoli, oats, mushrooms, apples, etc.

1. High protein and low-fat foods

Chicken breast is rich in high-quality protein and has low fat content, which can enhance satiety and promote muscle synthesis. Fish such as cod are also high-quality choices, containing unsaturated fatty acids. When cooking, it is recommended to boil or steam water, and avoid high calorie methods such as deep frying. High protein foods can help maintain basal metabolic rate and reduce nighttime hunger.

2. High dietary fiber vegetables

broccoli contains rich dietary fiber and vitamin C, with extremely low calories and requiring long chewing time. Spinach, celery, and other dark leafy vegetables are also ideal choices as they can slow down gastric emptying. Dietary fiber can adsorb intestinal oils, promote bowel movements, and reduce fat accumulation.

III. Low glycemic index staple food

Oats' β - glucan can stabilize blood sugar levels and avoid severe insulin fluctuations. Whole grains such as brown rice and quinoa are more suitable for dinner than refined rice and flour, as they have a slower digestion and absorption rate. Low sugar staple foods can prevent accelerated fat synthesis at night and are suitable for consumption with protein foods.

4. Mushroom Foods

Mushrooms contain polysaccharides and trace element selenium, which help regulate blood lipid metabolism. Mushrooms such as enoki mushrooms and shiitake mushrooms have less than half the calories of refined carbohydrates and are rich in plant-based proteins. The delicious ingredients of mushroom can reduce salt consumption and avoid water retention.

5. Low sugar fruits

Apple's pectin and organic acids can promote fat breakdown metabolism, and it is recommended to eat it with the skin on. Berries such as blueberries and strawberries contain antioxidants and can be paired with sugar free yogurt. Fruits should be consumed half an hour before meals, with a single intake not exceeding 200 grams.

During the weight loss period, the total calorie intake for dinner should be controlled at 300-400 calories, and the recommended eating time should not exceed 19:00. Avoiding high oil and high salt cooking methods, chewing slowly can help with digestion and absorption. Long term maintenance of a light dinner habit, combined with moderate exercise, can significantly reduce visceral fat accumulation. If symptoms of malnutrition occur, the dietary structure should be adjusted in a timely manner, and if necessary, a nutritionist should be consulted to develop a personalized plan.