The sooner you eat dinner, the more calories you can burn. For weight loss, of course, the sooner the dinner is resolved, the better, but for people who are used to going to bed at 11-12 pm, finish eating before 8 pm. Whether it is for weight loss or health is the best. It should be noted that it is by no means “you can’t lose weight if you can’t do this”.
If you can only eat late at night due to various factors, pay attention to the following points, you can still lose weight successfully:
- Eat some pastries at 6-7 pm as much as possible
At this time, the metabolism is still very strong, so it is better to eat some simple pastries to cushion the stomach; if there is no way to spare time, simply eat some nuts or cheese.
The 6 points mentioned next are all “meal methods for eating late at night”.
- Start with something rich in dietary fiber
It can suppress the rapid rise of blood sugar level and prevent excessive secretion of insulin and increase the neutral fat in the body. As long as this is achieved, even if you go to bed immediately after a meal, fat is less likely to accumulate in the body.
- Reduce the amount of carbohydrate foods
Because carbohydrate foods can cause blood sugar to rise rapidly, it is better to eat less for weight loss. If you go to bed immediately after eating, the carbohydrates in the blood will not be consumed, but will be directly converted into fat and stored in the body, so it is better not to eat too much, try to eat only half a bowl of rice, and the other half In addition, mixing brown rice or mixed grain rice with white rice is another way to make blood sugar less likely to rise.
- Eat a little protein
Because protein generates muscle, eliminates muscle fatigue and improves metabolism, it also makes Diet Induced Thermogenesis (DIT) more active.
- Be sure to serve it with hot soup and take a sip before eating
The combination of “serving with hot soup” and “eating a little protein-containing food” can use this to consume as much calories as possible.
However, although protein has such an effect, it is not acceptable to eat barbecued meat in the middle of the night. Too much protein is not only the culprit of fat formation, but it also takes a long time to digest meat, which will put a burden on the stomach and make sleep Quality declines.
Therefore, it is recommended to eat protein foods in small amounts, such as soy products such as natto or tofu; if you want to eat meat, it is best to limit it to less than 50 grams. In addition, fish with blue backs such as sardines, mackerel or saury are rich in essential amino acids, DHA and EPA in addition to protein, which can lower cholesterol and unsaturated fatty acids. It is especially recommended to eat.
Spicy foods also have the effect of increasing DIT. You may wish to eat foods such as kimchi with protein foods, so that the calories you eat will be consumed on the spot.
- Avoid fried foods
Fried food is not only high in calories, but also difficult to digest, easy to stomach pain, people tossing and turning at night, difficult to sleep. If possible, change the eating habit of eating pork chop curry rice in the middle of the night to half a bowl of natto and brown rice, grilled mackerel, burdock shredded salad and miso soup. Just like this, it can make a big difference in weight loss. Effect.
- Chew slowly and taste
When eating late at night, I often eat in a hurry because I want to go to bed earlier. It is very important to chew slowly and taste the taste of food carefully when eating. It can not only prevent overeating, but also reduce the storage of fat, and more importantly, can get “satisfaction”.
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