What to eat when you are hungry at night to lose weight? Top 10 Low-Calorie Filling Food Recommendations
The most painful thing during weight loss is being hungry at night, feeling afraid of gaining weight if you eat, and feeling uncomfortable if you don’t eat. In fact, as long as you choose the right food, adding a snack at night can give you both a feeling of fullness and low calories. The following are the night snack options for weight loss that have been hotly discussed on the Internet in the past 10 days to help you scientifically solve the problem of late night hunger.
1. Why is it easy to get hungry at night when losing weight?
1. Insufficient caloric intake during the day
2. Not eating enough protein in dinner
3. Unreasonable diet structure
4. Staying up late leads to increased secretion of ghrelin
| causes of hunger | solution |
|---|---|
| Too big a caloric gap | Appropriately increase food intake during the day |
| Not enough protein | Ensure more than 30g of protein for dinner |
| Too many refined carbohydrates | Use whole grains instead of polished rice and white flour |
| lack of sleep | Go to bed before 23:00 |
2. Top 10 late-night snack recommendations for weight loss
| food name | Calories (100g) | satiety index | Reasons for recommendation |
|---|---|---|---|
| boiled eggs | 155kcal | ★★★★★ | High-quality protein, delays gastric emptying |
| sugar free yogurt | 60kcal | ★★★★ | Rich in calcium, improves intestinal function |
| Ready to eat chicken breast | 133kcal | ★★★★★ | High protein, low fat, ready to eat and convenient |
| Konjac noodles | 10kcal | ★★★ | Zero fat, high dietary fiber |
| cucumber | 16kcal | ★★ | Stay hydrated and relieve thirst |
| cherry tomatoes | 25kcal | ★★★ | Rich in vitamins, sweet and sour, appetizing |
| oatmeal | 68kcal | ★★★★ | Beta-glucan increases satiety |
| Almonds (10) | 70kcal | ★★★★ | Healthy fats to control appetite |
| Cold fungus | 35kcal | ★★★ | Rich in dietary fiber and very low in calories |
| Zero card jelly | 0kcal | ★ | Satisfy sweet tooth |
3. Three golden principles for weight loss and night snacks
1.200 Calorie Rule: No more than 200 calories per snack
2.Protein first principle: Choose high-protein foods to extend the satiety time
3.2 hours before going to bed rule: Complete eating no later than 2 hours before bedtime
4. 5 effective eating methods tested by netizens
1. 1 hard-boiled egg + half a cucumber: about 90 calories
2. 100g sugar-free yogurt + 5 blueberries: about 80 calories
3. 50g ready-to-eat chicken breast + 3 pieces of lettuce: about 70 calories
4. 1 small bowl of oatmeal (30g oats): about 100 calories
5. 10 almonds + 1 cup of warm water: about 70 calories
5. Do not eat these foods at night
| taboo foods | unfavorable reasons |
|---|---|
| Fried food | High fat and difficult to digest |
| Refined sugars | rapid fluctuations in blood sugar |
| High salt snacks | Cause edema |
| Carbonated drinks | Flatulence affects sleep |
| Alcohol | hinder fat metabolism |
6. Expert advice:The Chinese Nutrition Society recommends that evening snacks during weight loss should be mainly protein and dietary fiber, which can relieve hunger without affecting the weight loss effect. Remember, going to bed hungry will actually lower your basal metabolism, so eating a reasonable meal is a wise choice.
By choosing your evening food scientifically, you can not only get rid of hunger troubles, but also make the weight loss process easier and more lasting. Starting tonight, try these healthy options that are low in calories and filling!
check the details
check the details
en
