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

During the weight loss period, excessive consumption of vegetables during dinner is mainly related to factors such as digestive burden, nutritional imbalance, offset of calorie deficit, blood sugar fluctuations, and decreased sleep quality.

1. Digestive burden:

Vegetables are rich in insoluble dietary fiber, and excessive intake during dinner can prolong gastric emptying time. At night, the secretion of digestive enzymes in the human body decreases, and a large amount of cellulose accumulation may cause discomfort symptoms such as bloating and acid reflux, disrupting the balance of intestinal microbiota. Some cruciferous vegetables such as broccoli are also prone to producing gas, exacerbating discomfort before bedtime.

2. Nutritional imbalance:

Consuming a single vegetable can lead to insufficient protein and healthy fat intake. Long term lack of high-quality protein can affect muscle synthesis and reduce basal metabolic rate; Insufficient essential fatty acids will hinder the absorption of fat soluble vitamins. The typical manifestation is the appearance of malnutrition signals such as dry skin and hair loss in the later stage of weight loss.

3. Offset of calorie deficit:

Some high starch vegetables such as potatoes and corn contain hidden calories, and excessive consumption can offset the daily calorie deficit. 200 grams of boiled potatoes contain about 160 calories, equivalent to half a bowl of rice. Excessive consumption of condiments such as oil and vinegar sauce in cold mixed vegetables may also result in a seemingly low calorie dinner actually exceeding the calorie limit.

4. Risk of blood sugar fluctuations:

Root vegetables have a higher glycemic index, such as carrots with a GI value of 71. Eating a large amount of dinner may cause a sudden rise and drop in blood sugar, stimulate excessive insulin secretion, and promote fat accumulation. Patients with diabetes should be more alert to the risk of hyperglycemia at night.

5. Sleep disturbance:

Excessive intake of vegetables at night requires frequent nighttime urination, which affects deep sleep. The vitamin K rich in dark vegetables may interfere with melatonin synthesis, while spinach with high magnesium content may cause increased neural excitability in some populations.

It is recommended to follow the "211 diet" for dinner: 2 fists of non starch vegetables paired with 1 palm of high-quality protein such as fish and shrimp, tofu, and 1 fist of low GI staple foods such as oats and brown rice. Choose steaming method for cooking and avoid high oil and salt seasoning. Take a moderate walk after meals to promote digestion, and finish eating 3 hours before bedtime. Special populations such as patients with gastroesophageal reflux should avoid stimulating vegetables such as onions and garlic, and those with abnormal kidney function should control their intake of high potassium vegetables. Reasonable combination can ensure nutrient intake and maintain weight loss effect.