Why can't we eat meat at night to lose weight

During weight loss, it is not recommended to eat meat at night mainly due to digestive and metabolic patterns, blood sugar fluctuations, and the risk of fat accumulation. Key factors include reduced nighttime activity, increased protein digestion burden, decreased insulin sensitivity, melatonin secretion effects, and sleep quality disturbances.

1. Decreased metabolic rate:

The basal metabolic rate of the human body decreases by about 15% at night, and consuming high protein meat requires longer digestion time. The gastric emptying time of protein is about 4-6 hours, far exceeding the 2-3 hours of carbohydrates. Undigested protein may remain in the intestine and produce ammonia metabolic waste. Under the dominance of the parasympathetic nervous system at night, the speed of gastrointestinal peristalsis slows down by 30%, which is more likely to cause discomfort such as bloating.

2. Active fat synthesis:

Insulin sensitivity decreases by 20-30% at night compared to the day, making it easier for fat cells to capture the fat associated with consuming meat. The liver is at the peak of lipid synthesis from 22:00 to 2:00 in the morning, and the efficiency of converting free fatty acids into triglycerides is increased by 40%. In particular, saturated fatty acids in red meat directly participate in visceral fat accumulation.

3. Risk of blood sugar fluctuations:

The sauces and oils added during meat cooking can increase postprandial blood sugar fluctuations by 50%. Research has shown that blood sugar fluctuations exceeding 3.9mmol/L three hours before bedtime can inhibit the secretion of growth hormone, which accounts for 70% of the day's secretion at night and plays an important role in fat breakdown.

4. Melatonin interference:

A high protein diet can convert more tryptophan into serotonin rather than melatonin, affecting sleep quality. Every 100 grams of meat digestion requires 300ml of blood flow to the digestive tract, resulting in reduced blood supply to the brain and a possible 25% reduction in deep sleep time. Lack of sleep can increase hunger hormone levels by 18% the next day.

5. Digestive system burden:

Lying flat increases the pressure difference between the stomach and esophagus by 2 times, and meat retention may cause reflux. The gallbladder's contraction function weakens at night, and its ability to emulsify fat decreases. Undigested fat may enter the large intestine and breed harmful bacteria. Long term exposure may alter the proportion of gut microbiota, leading to an increase in obesity related bacteria such as Firmicutes.

It is recommended to choose white meat or soy products instead of red meat for dinner, and the cooking method should be mainly steaming and avoiding frying. Paired with vegetables rich in dietary fiber of over 200 grams can delay fat absorption, such as the sulforaphane found in broccoli, which can activate fat metabolism enzymes. Engaging in light activities such as squatting against the wall for 15 minutes one hour after a meal can increase nighttime calorie expenditure by 15%. Pay attention to falling asleep before 23:00, and control the temperature of the sleeping environment at 20-22 ℃, which is more conducive to the activation of brown fat. If protein intake is necessary, you can choose 30 grams of whey protein or 2 chicken proteins, whose branched chain amino acids have a better effect on muscle synthesis than red meat fat.