What to eat to lose weight without eating at night

To lose weight without eating at night, you can choose to consume low calorie and high fiber foods in moderation, such as cucumbers, tomatoes, oatmeal, boiled eggs, sugar free yogurt, etc., and avoid high sugar and high-fat foods. Long term fasting may affect metabolism, it is recommended to combine regular diet and exercise.

1. Cucumber

Cucumber has a moisture content of over 95% and extremely low calories, with only 15 kcal per 100 grams. Its dietary fiber can increase satiety and reduce intake of other foods. Propanedioic acid in cucumber can inhibit the conversion of sugars into fats, making it suitable as a substitute for dinner staple food. When consumed, it can be sliced and cold mixed or eaten raw directly, but those with weak gastrointestinal function should avoid consuming large amounts on an empty stomach.

2. Tomatoes

Tomatoes are rich in lycopene and vitamin C, with approximately 18 calories per 100 grams. The pectin component can slow down the gastric emptying rate and maintain a sense of fullness for a longer period of time. It is recommended to choose fresh tomatoes to make vegetable salads, or to bake them at low temperatures before consumption to increase lycopene absorption. People with excessive stomach acid should control their intake.

3. Oatmeal

The β - glucan in oatmeal belongs to soluble dietary fiber, which can occupy stomach space when swollen with water. Choose instant oats without additives, steep them in hot water and let them stand for 3 minutes to form a gelatinous substance, which is more likely to cause satiety. The slow digestion characteristic of oats can stabilize nighttime blood sugar and avoid overeating the next day.

4. Boiled eggs

Eggs provide high-quality protein and essential amino acids, with one boiled egg containing about 70 calories. The digestion of protein consumes a high amount of energy and can stimulate the secretion of cholecystokinin to suppress appetite. It is recommended to eat it with vegetables, as the lecithin in egg yolks helps with fat metabolism. Individuals with high cholesterol levels should not exceed 4 whole eggs per week.

5. Sugar free yogurt

Sugar free yogurt contains probiotics and calcium, with 200 grams being about 100 calories. Lactic acid bacteria can improve the balance of gut microbiota and reduce fat accumulation. Choosing Greek yogurt with a protein content of ≥ 3 grams is better, and chia seeds can be added to increase fiber intake. People with lactose intolerance can choose plant-based yogurt as a substitute.

During weight loss, it is necessary to control the total calorie intake at 200-300 kcal in the evening and combine it with 30 minutes of aerobic exercise for better results. Long term use of extremely low calorie diets may lead to a decrease in basal metabolism. It is recommended to schedule 1-2 regular dinners per week. If you experience symptoms of low blood sugar such as dizziness and fatigue, you should promptly supplement with complex carbohydrates. Establishing a regular eating schedule is more beneficial for weight management than simply dieting.