What is the best thing to eat at night during weight loss? Popular topics and scientific advice on the Internet in the past 10 days
Recently, "weight loss diet" has once again become a hot topic on social platforms, especially the choice of dinner has become the focus. How to meet nutritional needs while controlling calories? This article combines hot discussions and expert advice on the Internet in the past 10 days to provide you with structured data and practical solutions.
| hot topics | Discuss the popularity index | core ideas |
|---|---|---|
| “16+8 Light Fasting Dinner Pair” | 85% | Recommended high protein, low GI carbohydrate combination |
| “Will eating carbs at night make me fat?” | 78% | Appropriate amount of high-quality carbohydrates can help you sleep and stabilize your metabolism |
| “Late Night Snack Alternative for Weight Loss” | 72% | Greek yogurt and konjac products are popular |
1. Heat control:It is recommended that dinner calories account for less than 30% of the total calories for the whole day, about 300-400 calories for women and 400-500 calories for men.
2. Nutritional ratio:Protein (30%-40%) + dietary fiber (30%) + healthy fat (20%) + a small amount of complex carbohydrates (10%-20%).
| food category | Preferred ingredients | Calories per 100g | Reasons for recommendation |
|---|---|---|---|
| protein | Chicken breast, shrimp, tofu | 120-150 kcal | Strong sense of satiety and promotes muscle repair |
| Vegetables | Broccoli, spinach, asparagus | 25-50 kcal | High fiber, low glycemic |
| healthy carbs | Oatmeal, sweet potatoes, quinoa | 80-120 kcal | Slowly releases energy to avoid nighttime hunger |
Option 1: High Protein Salad
• Boiled chicken breast 100g (130 calories)
• Mixed vegetables 200g (50 calories)
• 30g avocado (50 calories)
• Vinegar sauce 5g (20 calories)
Total calories: 250 calories
Option 2: Warm tofu pot
• Silky tofu 150g (90 calories)
• Mushrooms 100g (30 calories)
• Konjac shreds 50g (10 calories)
• Miso soup base (40 calories)
Total calories: 170 calories
Option 3: Low carb dinner
• Steamed cod 120g (100 calories)
• 200g asparagus (40 calories)
• 1 soft-boiled egg (70 calories)
Total calories: 210 calories
1.Refined carb trap:White rice, noodles, etc. can easily cause blood sugar fluctuations
2.High-fat cooking methods:Fried and braised dishes have twice the calories
3.Fake health food:Sugary yogurt, juice and other hidden sugars
Summary:The key to a weight loss dinner is "low calorie and high nutrient density". Combined with the recently popular concept of light fasting, choosing high-quality protein and high-fiber ingredients can not only avoid hunger, but also continue to burn fat. It is recommended to flexibly adjust food intake according to personal metabolic rate and combine it with moderate exercise.
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