Why eat meat at night during weight loss meals

Eating meat at night during weight loss meals can help control hunger and promote muscle repair, mainly due to the satiety effect of protein, nighttime metabolic characteristics, nutritional balance requirements, blood sugar stability, and muscle synthesis window period.

1. Protein satiety:

Meat is rich in high-quality protein, which has a slower digestion rate and can prolong gastric emptying time. Proteins can stimulate the secretion of hormones such as cholecystokinin and GLP-1, which transmit satiety signals to the brain and reduce nighttime snack intake. Compared to a high carbon water dinner, a protein based diet can reduce calorie intake for breakfast the next day by 15% -20%.

2. Nocturnal metabolism:

The basal metabolic rate of the human body remains at 70% -80% of the daytime level during sleep. The thermal effect of protein foods can reach up to 20% -30%, much higher than the 5% -10% of carbohydrates. The food heat effect generated by moderate intake of meat can help sustain calorie expenditure at night and prevent a significant decrease in metabolic rate.

3. Nutritional balance:

Meat provides nutrients such as heme iron and vitamin B12 that are difficult to obtain in sufficient amounts from plant-based foods. Pairing around 150 grams of lean meat with dinner can meet 50% of the daily zinc requirement. Zinc is involved in lipase synthesis, and a deficiency may lead to metabolic slowdown. It is recommended to choose low-fat parts such as chicken breast and beef tenderloin.

4. Stable blood sugar:

Meat contains almost no carbohydrates and does not cause drastic fluctuations in blood sugar. Compared to high GI carbohydrates dinner, meat based dinner can make the nighttime blood glucose curve smoother, reduce insulin secretion, and lower the probability of fat synthesis. This method can improve dawn phenomenon in patients with diabetes.

5. Muscle Repair:

Sleep is a critical period for muscle repair, and the branched chain amino acids leucine and isoleucine in meat can activate the mTOR pathway, promoting the repair of muscle fiber ultrastructure after exercise. Research shows that consuming 30 grams of protein during dinner can increase muscle protein synthesis by 25%, making it particularly suitable for people who are training with resistance.

It is recommended to choose low oil cooking methods such as steaming and baking, and avoid deep frying or high salt processing of meat products. Pair with dark vegetables to supplement dietary fiber, such as broccoli, spinach, etc. Pay attention to controlling a single intake of 100-150 grams and not exceeding 3 servings of red meat per week. Individuals with renal dysfunction should consult a doctor to adjust their protein intake. Maintain a 2-hour interval between dinner and sleep, and combine it with 30 minutes of aerobic exercise daily for better results.