What to eat when hungry at night during weight loss

During weight loss, when hungry at night, you can choose low calorie and high fiber foods, mainly including boiled vegetables, sugar free yogurt, egg whites, oatmeal, and low sugar fruits.

1. Boiled vegetables:

Green leafy vegetables such as broccoli and spinach have less than 30 kcal/100g of calories and are rich in dietary fiber to delay gastric emptying. It is recommended to choose non starchy vegetables, boil them in water and season them with a small amount of salt or lemon juice to increase satiety and avoid excessive calories at night.

2. Sugar free yogurt:

Greek yogurt contains about 60 calories per 100 grams, with a protein content of up to 10 grams. Casein in dairy products decomposes slowly and can maintain a sense of fullness for a long time. Pay attention to choosing pure yogurt without added sugar, and add 5 grams of chia seeds to increase dietary fiber.

3. Egg white:

A single egg white contains only 17 calories but 3.6 grams of high-quality protein. Protein foods have a high thermal effect, and the digestion process can consume more energy. After removing the yolk from boiled eggs, sprinkle black pepper for seasoning to avoid cooking methods such as deep frying or stir frying that increase oil intake.

4. Oatmeal:

30g oatmeal contains about 110 kcal, and β - glucan expands with water to form gel to delay hunger. Choose raw oats instead of ready to eat ones. After brewing with hot water, let it stand for 3 minutes. Cinnamon powder can be added to enhance the flavor, but honey or sugar is not recommended.

5. Low sugar fruits:

Berries such as cherry and strawberry have a glycemic index lower than 40100 grams, with approximately 30-50 calories. The pectin and water in fruits can quickly fill the stomach space. It is recommended to control the single intake within fist size and avoid high sugar fruits such as lychee and mango.

Nighttime meals should be controlled within 100-150 calories, and the best time to eat is three hours before bedtime. Paired with 200ml of warm water, it can enhance satiety and avoid unconscious intake behaviors such as swiping your phone while eating. Long term nighttime hunger sufferers are advised to adjust the ratio of protein and dietary fiber intake during the day, and prevent bedtime hunger by increasing the intake of lean meat for lunch and mushrooms for dinner. If you experience symptoms of low blood sugar such as dizziness and hand tremors, you can immediately consume half a banana or one slice of whole wheat bread and seek medical attention to check for metabolic abnormalities.