First, losing weight can't be achieved only by controlling the diet at night.
Losing weight is a process that needs persistence. In fact, the most effective way to lose weight is to fully integrate the concept of weight loss into the major events and minor issues in life, such as what level of calories should be maintained every day; Reasonable distribution of essential substances such as vitamins, protein and fat; Balance between body consumption and intake, etc. , should pay attention to. Just trying to lose weight by controlling the night diet? It is likely to make you depressed, not thin.
If you are really hungry at night, when is the best time to eat supper?
Because people's stomachs need an hour or two to clean up besides digestion, many people feel indigestion and flatulence the next day after eating supper because they have not done a good job of cleaning up. Therefore, if you sleep until 8: 00 the next morning, and push forward the 7-hour digestion time and 2-hour cleaning work, it is best not to eat more than 1 1. Of course, if you choose easy-to-digest food to shorten the digestion time, you can eat midnight snack later.
Third, do you want to eat supper without getting fat? Teach you 10 countermeasures
Countermeasures 1: Want to eat sweets
1) Nutrition should be sufficient.
In order to make the intake of sugar fully burn, the body should maintain a balanced nutrition, as long as they eat together, they can annihilate the root cause of obesity! For example, walnuts contain oil, which can accelerate fat burning, soybean milk can burn fat healthily, and natural orange juice can supplement nutrition.
2) Choose warm or humid food.
If you want to eat chocolate-flavored sweets, you might as well drink some hot cocoa, because the water is sufficient and the temperature is higher than the body temperature, so it is not easy to get fat!
3) Eat after meals
If you are not hungry, but just greedy for sweets, you might as well have some sweets after dinner. Because staple food increases satiety and sweets are not eaten much, it is best to control the weight below 10% of dinner.
Countermeasure 2: Want to drink cold drinks
Don't drink cold drinks such as carbonated drinks and milkshakes in one breath, which will make the internal organs cool instantly.
Finally, choose drinks without ice. If there is ice, drink it slowly, and don't swallow it after a sip. Stay in your mouth, let the temperature of the drink rise slightly to normal temperature before swallowing.
Countermeasure 3: Want to eat something when working overtime?
The most common situation for working people is to work late, and after work, they will go to the restaurant to eat and drink with their colleagues. If you know you have to work overtime in advance, you can eat something in the afternoon to prevent excessive fasting. Try to choose some nutritious foods, such as rice balls, fruit salads, nuts, dried fruits, etc., which can also prevent overeating when it is too late!
Countermeasure 4: I accidentally ate high-calorie food.
When we eat some frozen sweets, such as ice cream and gel, we are more worried about the harm caused by frozen foods to our health than the heat. Because calories and fat can also be burned in the body, but too cold food will make the body cool, and it is impossible to start the function of burning fat to consume calories! Therefore, when choosing, try to choose normal temperature, and the ice cream should also pick some fruit flavors and eat slowly.
Countermeasure 5: Go to bed after dinner.
Many people like to have dinner before going to bed. In fact, it is not only the undigested food that leads to the accumulation of calories, but more importantly, it will affect the quality of sleep, which is the main cause of obesity. Generally speaking, it is better to eat 2-3 hours before going to bed, but if you want to eat supper, try to choose some foods that are easy to digest or promote digestion, such as foods rich in enzymes, which are not afraid of accumulation.
Countermeasure 6: Eat out often.
When eating in a restaurant, the calories, fat and sugar are much more than the dishes you cook, which is not well controlled. At this time, we need to choose food wisely! When eating hot pot, eat more red meat such as beef and pork, try not to eat the fat part, and of course double the vegetables! Barbecue is also a choice of viscera or red meat. When cooking, the chef can put some ginger, try not to eat wheat products when eating noodles, and eat more food made of rice such as rice noodles.
Countermeasure 7: I like to drink at night.
Although alcohol is also a toxin, it will accumulate in the body, but there are not many cases of obesity caused by drinking, the key lies in the food eaten with alcohol. Eating snacks while drinking is a good way to relieve stress, but there is also pressure in the choice of wine! Try not to drink ice wine. Heated wine will not have adverse effects on metabolism. Soju and red wine will be better! In addition, snacks with wine should try to eat sashimi, beans, salads, soups and other foods!
Countermeasure 8: Want to eat some fried food
The oil used in fried foods eaten in restaurants is oxidized and is not easy to metabolize in the body, so when eating fried foods, don't forget to dip it in lemon juice first, or cooperate with vegetables rich in enzymes to promote oil metabolism.
Countermeasure 9: Buy ready-to-eat food in convenience stores.
There are many ready-to-eat foods in convenience stores. Sometimes when I get off work late, I'm too lazy to go home and cook by myself, or I don't want to go to a restaurant for dinner. You will often go to the convenience store to buy some food.
How do you choose to be smarter? Compared with bread and cake, rice is more conducive to dieting and losing weight, and adequate vegetable content is also a trick!
Countermeasures 10: It is easy to overeat during menstruation.
It is easy to get bloated and fat before menstruation, and it is also easy to overeat, because the body will lack nutrition during this period. Eating more fish or red meat in the diet and supplementing nutrition in an all-round way can avoid sudden overeating during menstruation.
Fourth, food suitable for supper.
1, the best choice: soup or porridge or cereal.
What's good for midnight snack? Don't think that convenient instant noodles must be the first choice. Some people may think that instant noodles are convenient and simple, and it is not easy to gain weight after eating them. In fact, instant noodles have high oil content, unbalanced nutrition and high calories. A bowl of instant noodles has 500 calories! Some fried foods have higher fat content. For those who want to keep slim, you should avoid it, and even dare not take a midnight snack!
I suggest you replace these useless midnight snacks with soup or porridge. Whether you cook it yourself, heat it in the supermarket or buy it in a tea restaurant, there are many kinds of porridge and soup with less than 200 calories, all of which are optional midnight snacks. Moreover, the taste of soup and porridge is relatively light, which is conducive to digestion. Moreover, porridge soup contains a lot of water, which is particularly easy to feel full after drinking, and it will not be excessive, with low oil content and low calories and fat. It is the best choice for warm-up and midnight snack.
But I want to remind you that if the soup bought outside is too oily, you must pick up the oil slick before drinking, so as not to get fat after eating too much oil. In addition, the fat of thick soup is higher than that of clear soup, so choose clear soup with less oil and less material!
2. Fruit and vegetable juice
Cut apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and break them with a blender to make nutritious fruit and vegetable juice. Fresh squeezed juice consisting of 2 kiwis, 4 oranges and 1 green lemon is rich in vitamin C, which is very beautiful.
Mash 1 fresh cucumber, 1/2/ L soybean milk and 3 pieces of mint, and mix them together to make cool cucumber juice. Have a drink when staying up late in summer to relieve summer heat and fatigue.
3, full belly fish porridge
1 bowl/160kcal Most of the fish porridge eaten out of the street is mandarin fish or big fish, both of which are low-fat fish and contain unsaturated fat and low cholesterol, which is good for the heart. Moreover, four fish fillets are only 80kcal, which is much lower than four fat cows (200kcal). Cereals contain sugar, which has a stabilizing effect on the brain, so drinking porridge water can relax people and help them fall asleep.
4. Red bean papaya porridge
Alkaloids contained in red beans can promote large intestine peristalsis, increase urination, reduce constipation and help remove lower body fat. Papaya contains a unique proteolytic enzyme, which can remove the fat accumulated by eating meat. Its pectin component is an excellent intestinal lavage agent, which is conducive to eliminating waste in the body.
5, banana papaya yogurt
Banana, papaya and high-quality yogurt are mashed together, which is nutritious and can supplement a lot of energy needed by the body.
6. Gouqi tea
A handful of medlar 1 and 3~4 red dates. Take it with boiled water or boiled water. You can add 1~2 chrysanthemums when you are thirsty or angry. Red dates can be cut first.
7, high fiber wheat bran and skim milk
Three tablespoons of wheat bran+half a cup of skim milk/170kcal Many ready-to-eat wheat bran on the market has a high sugar content, so you must be careful when choosing it. Choose sugar-free, milk-free wheat bran, in addition to nutrition, 2 grams of fiber, easy to fill the stomach, do not eat other foods. In addition, milk contains an amino acid called serotonin, which can make the brain rest and relax and make you feel sleepy.
What should I do if I am hungry at night? The above weight loss strategies teach you to eat midnight snack wisely, not to get fat, and not to be afraid of being hungry at night. There are midnight snack strategies that can help you. But what everyone should pay attention to is that when losing weight, try not to eat supper.