Why can't we eat staple food at night for weight loss

Skipping staple foods at night during weight loss can help control calorie intake and blood sugar fluctuations. The main reasons include decreased insulin sensitivity, decreased basal metabolic rate, increased risk of fat accumulation, increased digestive burden, and affected sleep quality.

1. Decreased insulin sensitivity:

The insulin sensitivity of the human body decreases at night compared to the day, and consuming high carbon water staple foods can easily lead to rapid increases in blood sugar, stimulating the secretion of a large amount of insulin. Long term exposure may induce insulin resistance, increase fat synthesis efficiency, and especially lead to the accumulation of abdominal fat. Suggest replacing staple foods with low glycemic index foods such as broccoli.

2. Slowdown of metabolic rate:

The basal metabolic rate at night is about 15% lower than during the day, making it difficult to fully consume excessive carbohydrates. Excess calories are more easily converted into fat storage, and a decrease in nighttime activity further reduces energy expenditure efficiency. High protein foods such as chicken breast can be chosen to maintain metabolism.

3. Active fat synthesis:

Growth hormone secretion reaches its peak at night, and under carbon water stimulation, it accelerates adipocyte differentiation. Research shows that consuming carbohydrates three hours before bedtime increases fat synthesis efficiency by 23% compared to morning. It is recommended to pair dinner with fiber rich mushroom foods to slow down absorption.

4. Weakened digestive function:

The excitation of the parasympathetic nervous system at night slows down gastrointestinal peristalsis and reduces the secretion of digestive fluids. Excessive intake of staple foods may cause discomfort such as bloating and acid reflux, and may lead to chronic gastritis in the long run. A small amount of easily digestible protein, such as fish, is more suitable for evening intake.

5. Sleep quality correlation:

High carbon water diet can interfere with the melatonin secretion cycle, and deep sleep time may be shortened by 40 minutes. Fluctuations in blood sugar may also lead to nocturnal awakenings, affecting the fat breakdown function of growth hormone. Drink sugar free soybean milk 2 hours before bed to supplement tryptophan.

In practical operation, a gradual adjustment can be adopted. In the initial stage, the amount of staple food can be halved and consumed before 6 pm, and some carbohydrates can be replaced with plant proteins such as tofu. Taking a 30 minute walk after meals can help stabilize blood sugar levels and avoid prolonged sitting. Pay attention to balanced nutrition throughout the day, and ensure sufficient intake of compound carbohydrates for breakfast and lunch to prevent muscle loss. Special populations such as low blood sugar patients should consult a nutritionist to develop personalized plans, and if necessary, supplement a small amount of slow carbon foods in the evening.