What to eat to lose weight at night? It's easy to lose weight

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 only 165 calories per 100 grams and a fat content of less than 3 grams. The boiling method avoids additional oil intake, and protein digestion and absorption require more calories, which can prolong satiety for 3-4 hours. Paired with broccoli or asparagus, it can increase dietary fiber intake and promote intestinal peristalsis. Pay attention to peeling and cooking, and avoid using high sodium seasonings.

2. Steamed fish:

Fish are rich in omega-3 fatty acids and complete protein. Steamed sea bass or cod have about 90-120 calories per 100 grams. The casein peptide in fish can inhibit the activity of the appetite center, and experiments have shown that it can reduce nighttime snack intake by 23%. Suggest pairing with shredded ginger to remove fishy smell and avoid high salt seasonings such as Douban sauce. Eating 3-4 times a week can help improve metabolic syndrome indicators.

3. Cold mixed vegetables:

Choose low glycemic index vegetables such as celery, cucumber, and purple cabbage, with less than 50 calories per 200 grams. The insoluble fibers in vegetables can absorb water and expand up to 15 times their original volume, effectively delaying gastric emptying rate. Replace salad dressing with lemon juice to reduce implicit fat intake. Dark vegetables contain more magnesium elements, which can alleviate nighttime anxious eating. 4. Sugar free yogurt: Probiotics in fermented dairy products can improve gut microbiota balance, with 300 grams of sugar free yogurt containing approximately 180 calories. Whey protein stimulates the secretion of cholecystokinin, reducing hunger scores by 40%. Choose low-temperature yogurt with a short shelf life and avoid products containing sugar substitutes. Lactose intolerant can be replaced with sugar free soybean milk to supplement vegetable protein.

5. Oatmeal:

30g pure oatmeal is about 110 kcal, and β - glucan forms gel to delay carbohydrate absorption. Eating it 3 hours before bedtime can maintain blood sugar stability and reduce cortisol fluctuations. Brew with hot water instead of milk and add chia seeds to increase omega-3 content. Avoid instant oat products and choose steel cut oats that require cooking for better results.

The total calorie intake for evening meals should be controlled between 300-400 calories, and the recommended eating time is 3 hours before bedtime. Standing against a wall or gently stretching for 15 minutes after a meal can increase the heat consumption of food. Long term maintenance of a light dinner habit can increase the basal metabolic rate by 5-8%. Pay attention to recording the changes in fasting weight in the morning, and losing 0.5-1 kilogram per week is a safe range. If there is obvious hunger sensation, check whether the daytime diet intake is sufficient protein, and if necessary, consult a nutritionist to adjust the dietary structure.