Why Eat Meat at Night in Weight Loss Recipes

Eating meat in moderation at night during weight loss will not affect the weight loss effect. The key is to choose low-fat and high protein meat and control the total amount. Meat provides high-quality protein and essential nutrients, which help maintain muscle mass, enhance satiety, and avoid nighttime hunger. Meat suitable for dinner includes chicken breast, lean beef, fish and shrimp, etc. Please pay attention to cooking methods to avoid high oil and salt content.

1. Protein advantage:

Meat is rich in high-quality protein, with a slower digestion and absorption rate, which can prolong satiety and avoid adding meals before bedtime. Protein foods have a higher thermal effect, consuming more calories during digestion and helping to increase basal metabolic rate. It is recommended to choose a protein intake of 20-30 grams per meal, which is about the size of a palm.

2. Nutritional balance:

Red meat provides heme iron and vitamin B12, while fish are rich in omega-3 fatty acids, which are crucial for metabolic regulation. Eating with dark vegetables can promote iron absorption. It is recommended to use meat in 1/4 of the plate and pair it with 1/2 vegetables and 1/4 coarse grains to form a complete nutritional structure.

3. Stable blood sugar:

Meat contains almost no carbohydrates and does not cause drastic fluctuations in blood sugar. Compared to a high carbohydrate dinner, a protein based diet can maintain smoother nighttime blood sugar levels and reduce opportunities for fat synthesis. Patients with diabetes can choose steamed fish or braised shrimp as the source of dinner protein.

4. Muscle Protection:

Nighttime is a critical period for muscle repair, and moderate protein intake can prevent muscle loss during weight loss. Research shows that 30 grams of casein before bedtime can increase resting metabolic rate the next morning, and chicken breast or low-fat dairy products are ideal choices.

5. Cooking tips:

Avoid high calorie methods such as deep frying and braising, and recommend methods such as boiling, steaming, and oil-free baking in an oven. Peel and fat removal treatment can reduce more than 30% of calories, and replace heavy flavored seasonings with herbs, lemon juice, etc. Control the single intake to 100-150 grams and increase dietary fiber with mushrooms.

The selection of meat for dinner should follow the principle of "low fat and high protein". Salmon, beef tenderloin, and skinless chicken leg meat are all high-quality options. It is recommended to finish eating 3 hours before bedtime to avoid affecting sleep quality. In practical operation, 40% of the daily protein can be allocated to dinner, and moderate exercise can more effectively promote body fat loss. For long-term implementation, it is recommended to schedule 1-2 vegetarian dinners per week to maintain dietary diversity. Special populations such as those with renal dysfunction need to adjust their protein intake under the guidance of a doctor.