Why can't we eat more meat for dinner to lose weight

Excessive intake of meat during dinner may hinder weight loss, mainly due to increased digestive burden, excess calories, metabolic rhythm disorders, nutritional imbalances, and hormone secretion interference.

1. Digestive burden:

The digestion of meat protein and fat takes 4-6 hours, and reduced activity after dinner can prolong gastric emptying time. The accumulation of incompletely digested food may cause bloating, acid reflux, and inhibit the peak secretion of growth hormone at night, which promotes fat breakdown. Suggest choosing easily digestible proteins such as fish or soy products.

2. Excessive calorie intake:

100 grams of lean pork contains approximately 143 calories, while the same weight of chicken breast contains 165 calories. Eating 200 grams of meat for dinner accounts for 20% -25% of the recommended calorie intake for the whole day. If combined with staple food, it can easily exceed the calorie budget. Excess energy is preferentially converted into fat storage, significantly increasing the risk of fat accumulation in the waist and abdomen.

3. Metabolic interference:

The level of cortisol in the human body naturally decreases in the evening, and the metabolic rate decreases by 15% -20% compared to the day. A high protein diet activates the mTOR pathway to stimulate cell synthesis, which conflicts with the circadian rhythm of nighttime physiological repair. Long term exposure may lead to decreased insulin sensitivity and increased risk of metabolic syndrome.

4. Nutritional imbalance: When meat accounts for more than 50% of the plate, it will squeeze the space for dietary fiber intake. Lack of cellulose affects the balance of gut microbiota and reduces the production of short chain fatty acids, which can inhibit adipocyte proliferation. It is recommended to keep the proportion of vegetables at no less than half of the meal size.

5. Hormonal effects:

Saturated fatty acids in red meat may stimulate the secretion of inflammatory factors and interfere with leptin signaling. A study shows that a high-fat dinner diet can increase fasting blood sugar by 12% the next morning, and for four weeks, it may decrease basal metabolic rate by 5% -8%.

It is recommended to control the protein intake for dinner at 20-30 grams, with a preference for white meat or plant protein. Pairing with over 200 grams of dark vegetables can delay blood sugar fluctuations, and engaging in gentle activities such as standing against a wall 30 minutes after a meal can enhance the heat effect of food. Long term maintenance of a light dinner habit can maintain a stable basal metabolic rate, combined with an appropriate increase in high-quality protein intake for breakfast, which can form a healthier circadian rhythm. It is more important to ensure that the total protein intake throughout the day is met than to concentrate on a single meal. If necessary, consult a nutritionist to develop a personalized plan.