What to eat when hungry in the middle of the night during weight loss work

During night shifts, when hungry, you can choose low calorie and high protein foods, mainly including boiled eggs, sugar free yogurt, ready to eat chicken breast, cucumber tomato salad, and oatmeal.

1. Boiled eggs:

Eggs are rich in high-quality protein and essential amino acids, which can provide sustained satiety. Each egg contains about 6 grams of protein and only 70 calories, and the lecithin in the yolk helps with fat metabolism. It is recommended to cook and refrigerate in advance, and remove the shell before consumption to avoid adding additional seasonings to increase calorie intake.

2. Sugar free yogurt:

Choose Greek yogurt with less than 60 calories per 100 grams, which can have twice the protein content of regular yogurt. Lactic acid bacteria can regulate the gut microbiota, while calcium can inhibit fat synthesis. Pay attention to the ingredient list to avoid products with a sugar content exceeding 5 grams per 100 grams. You can pair them with a small amount of blueberries to enhance the flavor.

3. Instant chicken breast meat:

100g of chicken breast meat contains about 31 grams of protein and only 3.6 grams of fat, and the vacuum packaged product is convenient for consumption at any time. It is recommended to choose the original flavor or black pepper flavor, with a sodium content of less than 300 milligrams per 100 grams. The digestion process of meat protein can burn more calories, making it suitable for night shift people who need to stay awake late at night.

4. Cucumber and Tomato Salad:

Mix 200 grams of cucumber and 150 grams of cherry slices, with a total calorie content of less than 50 calories. Cucumbers containing succinic acid can inhibit the conversion of sugars into fats, while tomato lycopene has antioxidant properties. Add 5 milliliters of olive oil to promote the absorption of fat soluble vitamins and avoid using high calorie condiments such as salad dressings.

5. Oatmeal:

30 grams of plain oatmeal contains about 4 grams of dietary fiber. When brewed with hot water, the volume expands to create a feeling of fullness. β - glucan can delay gastric emptying rate, with a glycemic index of only 55. Choosing steel cut oats that require cooking yields better results, avoiding the added sugar and vegetable fat powder in ready to eat oats.

During night shifts, it is recommended to prepare 500 milliliters of warm water and drink 100 milliliters per hour, which can alleviate hunger and promote metabolism. During work breaks, you can do 5-minute wall squatting or heel lifting exercises, and stand for 3-5 minutes per hour. Avoid eating 2 hours before catching up on sleep the next day. Keep the environment dark and use blackout curtains during daytime sleep to ensure normal secretion of melatonin. Long term night shift workers should regularly check their blood sugar and blood lipids, and their daily total calorie intake should be reduced by 10% -15% compared to day shift workers to offset the metabolic effects of circadian rhythm disorders.