Eat coarse grains for dinner
The coarse grain staple foods that can be selected are: sweet potato, potato, yam, taro, corn, oatmeal and so on.
For women with low activity, about 50 grams of coarse grains is enough. If you are tired during the day, you can add dozens of grams of coarse grains as staple food.
Many people think that losing weight means not eating staple food at night. But not eating staple food for weight loss dinner will make you feel that you can't fill your stomach at all, and you will feel very hungry when you fall asleep that day or the next morning. Therefore, it is best to eat a little coarse grain staple food at night, because the soluble fiber volume of coarse grain staple food increases after absorbing water, resulting in satiety and reducing energy intake, which is very helpful for weight loss.
Proper amount of meat
Losing weight at night means not eating meat? This is another one-sided idea of many people to lose weight. To lose weight and fat, we must ensure adequate protein, because protein is the nutrient of muscle, and the higher the muscle content, the faster the metabolism. Ensure that protein has enough effective weight loss. However, it is best not to eat fried meat with high oil content.
You can eat chicken breast, fish, shrimp and beef for weight loss dinner. In addition, egg protein and bean products also contain enough protein to meet the nutritional needs at dinner. These foods provide a strong feeling of fullness and will not lead to obesity. For the average person, the intake of protein should be 1.5-2g/kg/ day.
Eat enough vegetables for dinner.
Don't need to explain too much. Everyone knows that vegetables are low in calories and can supplement a lot of vitamins and fiber. Eating more vegetables can adjust your body shape. You can choose vegetables, such as broccoli, tomatoes, bean sprouts and spinach. As long as the seasoning is slightly reduced for dinner, it meets the requirements of diet meals. Eat vegetables for weight loss dinner, and you can eat until you are full! Just pay attention to the reasonable collocation with coarse grain staple food and meat.
Eat a proper amount of fruit for dinner.
Don't substitute fruit for dinner. You can eat apples, pears, grapefruit and other fruits with low glycemic index for dinner. But you can't use fruit instead of dinner. Eating only fruit for dinner can easily lead to malnutrition, lack of vitality and even irregular menstruation. Don't think you can lose weight by eating fruit. In fact, fruit is rich in fructose, which may lead to excess sugar, affect weight loss and make you hungry.
Dinner only contains a small amount of carbohydrates, and most of them are supplemented with fruits and vegetables, a small amount of high-quality fat and high-fiber components to enhance satiety, so as to achieve the purpose of losing weight and filling the stomach.