What to eat for weight loss at night

It is recommended to choose low calorie, high protein, and high fiber foods for weight loss at night, mainly including boiled chicken breast, steamed fish, cold vegetables, sugar free yogurt, and oatmeal.

1. Boiled chicken breast:

Chicken breast is a high-quality source of protein with extremely low fat content, containing only about 2 grams of fat per 100 grams. The method of boiling water can minimize oil intake to the greatest extent possible, and the process of protein digestion and absorption can consume more calories. Suggest pairing with a small amount of black pepper or lemon juice for seasoning to avoid high calorie sauces. Pay attention to controlling the cooking time, excessive cooking can cause the meat to become stale.

2. Steamed fish:

Fish are rich in omega-3 unsaturated fatty acids and high-quality protein. Steaming method preserves nutrients and has controllable calories. Recommend choosing white meat fish species such as sea bass and cod, with approximately 90-120 calories per 100 grams. The digestive heat effect of fish protein is relatively high, which can increase the metabolic rate at night. When steaming, ginger slices and scallions can be added to remove fishy odors, and high sodium seasonings such as fermented black beans should be avoided.

3. Cold mixed vegetables:

Vegetables such as broccoli, spinach, cucumber, etc. are rich in dietary fiber, and the cold mixing method does not require additional oil. Dietary fiber can prolong satiety and reduce the desire to eat at night. It is recommended to choose low calorie seasonings such as vinegar and minced garlic, and avoid high-fat ingredients such as sesame paste. Vegetables have a large volume and low calorie content, and 200 grams of mixed vegetables usually have less than 100 calories. 4. Sugar free yogurt: Sugar free yogurt contains high-quality whey protein and probiotics, with 200ml containing approximately 80 calories. Calcium in dairy products helps with fat breakdown, while probiotics can improve the balance of gut microbiota. Pay attention to the ingredient list when selecting, and avoid "zero sucrose" products containing sugar substitutes. A small amount of blueberries or chia seeds can be added to enhance the taste, but the amount of fruit should be controlled.

5. Oatmeal:

Oatmeal is a low GI value coarse grain, with 30 grams of dry oats containing approximately 100 calories. β - glucan can slow down gastric emptying and avoid feeling hungry at night. Suggest brewing with hot water or skim milk, adding cinnamon powder to enhance flavor. Avoid ready to eat oat products and choose raw oatmeal that needs to be cooked for better results.

It is recommended to control the total calorie intake to within 300 calories during the evening weight loss diet, and complete the meal 3 hours before bedtime. Combining moderate exercise such as walking or stretching can enhance the fat loss effect. Long term adherence to low calorie dinners combined with regular sleep patterns can significantly improve body fat percentage. Be careful to avoid complete fasting or extreme dieting, which may lead to a decrease in metabolic rate and overeating. If there is persistent hunger, the proportion of protein intake can be increased appropriately. During the weight loss period, it is recommended to regularly monitor changes in body fat and adjust the diet plan based on the body's response.