What can I eat at night to lose weight? 10 days of hot topics and scientific advice
Among the hot topics about weight loss on the Internet recently, "what to eat at night will not affect the effect of weight loss" has become the focus of discussion. Combining the search data and nutritional advice in the past 10 days, we have compiled the following structured content to help you achieve your weight loss goals while eating healthily at night.
1. Top 5 weight loss diet searches in the past 10 days
| Ranking | keywords | Search volume increase | Related topics |
|---|---|---|---|
| 1 | weight loss dinner recipes | +320% | Low calorie and satiating |
| 2 | Anti-hunger foods at night | +285% | blood sugar control |
| 3 | Eat 3 hours before going to bed | +240% | metabolic effects |
| 4 | Protein late night snack | +198% | muscle repair |
| 5 | Low GI evening foods | +175% | insulin resistance |
2. Recommended food list for evening
| food category | Recommended ingredients | Heat range | Best time to eat |
|---|---|---|---|
| High quality protein | Chicken breast/shrimp/Greek yogurt | 80-150kcal | 2-3 hours before going to bed |
| high fiber vegetables | Broccoli/Spinach/Asparagus | 20-50kcal | Dinner staple |
| healthy fats | Avocado/nuts (10g) | 50-100kcal | Dinner Pairing |
| Low GI staple food | Oatmeal/quinoa/sweet potato | 100-150kcal | Dinner basics |
3. Three taboos for eating in the evening
1.refined carbohydrates: White bread, desserts, etc. can quickly raise blood sugar and increase the risk of fat accumulation.
2.High salt food: Pickled foods can cause water retention and affect the accuracy of weight measurement the next day.
3.sugary drinks: Including "zero-calorie" drinks may stimulate appetite and disrupt leptin secretion rhythm.
4. Popular weight loss dinner plans
| Scheme name | Food combination | Total calories | preparation time |
|---|---|---|---|
| metabolism speed meal | 150g grilled salmon + 200g kale | 320kcal | 15 minutes |
| satiety combination | 1 hard-boiled egg + 1 cup sugar-free soy milk | 180kcal | 5 minutes |
| fiber package | 100g chicken breast + 150g grilled vegetables | 250kcal | 20 minutes |
5. Special tips from nutritionists
1. Dinner calories should be controlled within 30% of the total daily intake. It is recommended that 300-400kcal for women and 400-500kcal for men.
2. Eating is best done 3 hours before going to bed to give the digestive system time for metabolism.
3. If you have an exercise plan in the evening, you can appropriately add 50-100kcal of protein supplement.
4. The latest research has found that adding 1-2g of cinnamon powder to dinner may help stabilize blood sugar throughout the night.
By properly matching your evening diet, you can not only prevent hunger from affecting your sleep, but also continue to activate metabolic functions. It is recommended to record changes in weight and body fat every week to find the caloric intake balance that best suits your individual physique.
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