Many female friends around me often skip dinner in order to lose weight, which may have some effects, but it is not conducive to health, and food comes first. It is very painful to face the feeling that food can't be eaten. In fact, there is no need to skip dinner to lose weight. Many foods can also reduce weight, as long as you can eat them. So what food can you eat for dinner to lose weight? What should I pay attention to when eating and losing weight?

1, what food to eat for dinner to lose weight

Food 1: brown bread

Black bread is made of wheat gluten, even if you are picky about food, you won't dislike its taste and mouthfeel, and it is also rich in anti-inflammatory factors and dietary fiber, and it can also remove acidic substances that affect sleep in the intestine, which is conducive to the growth of probiotics in the intestine.

Food 2: Probiotic yogurt

Don't think eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can keep fat accumulation and promote fat decomposition, and has unexpected slimming effect, especially helping to remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote the discharge of toxins, enhance intestinal immunity, and play the role of detoxification and beauty.

Food 3: Green fruit and vegetable juice

Sometimes you don't really feel hungry, but because your cells are short of water, and your brain is misled and sends the wrong signal. At this time, drinking a cup of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger, and at the same time slowly release fructose, which has the functions of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus and cabbage are all good materials for making green fruit and vegetable juice.

Food 4: coarse grain pumpkin porridge

Modern nutrition research also found that pumpkin has the lowest calorie, even if it is eaten before going to bed, it will not lead to obesity, and it is rich in dietary fiber and pectin, which not only makes you feel full, but also absorbs metabolic waste and carcinogen nitrous acid in the intestine, helping the intestine to detoxify during sleep, and contains a unique trace element cobalt, which can protect the heart. Pumpkins can be boiled directly, and then eaten with proper amount of honey. You can also choose some coarse-grain pumpkin porridge to eat according to your personal preference.

Food 5: potatoes

Potatoes can be regarded as the most nutritious natural slimming food, which contains neither fat nor cholesterol, has low calories (only 265,438+0% of the same weight rice), is rich in soft dietary fiber, and can bring high satiety (satiety is three times that of white bread and six times that of rice with the same weight). Eating potatoes before going to bed will not only make you fat, but also make you sleep better, because potatoes are rich in alkaline compounds. As for cooking methods, nutrition experts suggest that you steam, boil or make mashed potatoes.

Food 6: Oatmeal

Oats, like potatoes, can help you remove the acidic substances that affect sleep in your intestines, relax your nerves and have a mild sleep effect. First of all, oats can stimulate your body to release an insulin, which can help tryptophan reach the brain, where it is converted into serotonin, telling the brain "it's time to sleep".

2. What should I pay attention to when eating and losing weight?

1. Have dinner three hours before going to bed.

After food enters the human body, the parasympathetic nerve will become active, enabling the stomach to peristalsis in a relaxed situation. Therefore, if the parasympathetic nerve is still active and the body is completely relaxed and put into sleep, the quality of sleep can be improved. Dr. Guo Yuxiang, who wrote "Eat well and sleep well, of course lose weight", suggested that eating dinner three hours before going to bed is the best time. When we go into deep sleep, the brain secretes leptin (which makes people feel less hungry) and growth hormone (which breaks down fat), both of which help to lose weight.

2. Disadvantages of eating dinner too early

Dinner must be eaten early, too late will make the stomach indigestion, and heat will accumulate in the body, which is not good for the health. In fact, this statement is wrong from the way autonomic nerves operate. Parasympathetic nerves can only play their greatest role when the body is relaxed and resting, so that the stomach can digest food well, which is why sleep is the most suitable for digesting food. In addition, dinner time should be adjusted according to personal schedule, instead of eating more midnight snacks after dinner early, which will become a burden on the body.

3. Dinner should increase protein's intake.

Most people think that obesity comes from eating, but you may not know that losing weight can also be achieved by eating. Dr Guo Yuxiang suggested that dieters should increase the intake of protein in their daily dinner, because it can help the body to grow muscles and increase fat. Dr. Guo also mentioned that a small amount of protein and carbohydrates will produce tryptamine, which can improve the quality of sleep after entering the brain. "Sleep well" is the first step to lose weight.

It doesn't hurt to have a snack once in a while.

I want to eat supper, but I can't. This is the voice of most dieters. However, this psychological state will actually strengthen our desire to eat, which will lead us to consume more calories. Therefore, as long as you eat the right supper, eating in moderation will help improve the weight loss effect, but this does not mean that you can eat and drink indefinitely. I don't want supper to become the first element of weight loss burden, that is, to include supper in the whole day calorie calculation; In addition, the calorie of supper should be controlled within 300 calories as far as possible, because supper is used to comfort and help you sleep, not to make you full!

3. What are the recipes for losing weight at dinner?

One: chicken salad+yogurt

Materials:

Chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.

Exercise:

1. Wash carrots, peel them and cut them into powder; Cut the ham. Wash the chicken breast, chop it into mud, put it in a container, add salt, cooking wine, soy sauce, sesame oil, pepper, carrot powder and ham powder, and stir well for later use.

2. Take a small piece of minced chicken and cover it with a layer of bread crumbs. Put the processed chicken pieces into the pot and fry them with proper amount of cooking oil on low fire.

3. Dish vegetables and chicken pieces together and eat them with sweet salad dressing. Carrots can be blanched before eating. When blanching, put some salt and cooking oil in the water.

Two: cold celery, kelp and shrimp

Materials:

Kelp, celery, shrimp, right amount. A little soy sauce, vinegar, salt, sugar, shredded ginger.

Exercise:

1. First, put the kelp in a plate, soak it in water for half an hour, and then take it out and put it in a pot. Take it out after cooking and cut it into pieces with a knife. Then wash the celery with clear water, cut it into pieces, then put a plate of hot water and pour some salt, put the shrimp in and take it out, and then rinse it with cold water.

2. Put the three processed ingredients together, and then add all the seasonings. Stir and serve.

Three: Vegetable rolls

Materials:

3 pieces of bean curd skin and 300 grams of Chinese cabbage. Dried mushrooms, boiled mushrooms, salt, clear oil, monosodium glutamate.

Exercise:

1. Wash the Chinese cabbage, blanch it in a boiling pot, control the moisture, chop it up, cut off the corners of the bean curd skin, and cut each piece into four equal parts. Blanch the water-soaked mushrooms and dried mushrooms in a boiling water pot, take them out, and then cut them into shreds.

2. Put the Chinese cabbage, mushrooms and dried coriander into a large bowl, add a little salt, add a little clear oil and monosodium glutamate and mix well before filling.

3. Spread out the bean curd skin, put an appropriate amount of vegetable stuffing into each bean curd skin (the edge of the bean curd skin is also put in), then roll it up one by one and put it in a plate, put it in a cage and steam it for about 5 minutes.

Four: fish head tofu soup

Materials:

Fish head 1 (about 500g) tender tofu 1 box of mushrooms, 8 green onions, 3 slices of ginger and 3 slices of salt 1 teaspoon (5g).

Exercise:

1. Wash the fish head, split it in the middle, and dip the water on the surface of the fish head with a paper towel. Cut tender tofu into chunks with a thickness of 1cm. Soak mushrooms in warm water for 5 minutes, then remove the pedicels and wash them.

2. Pour the oil into the frying pan. When it is 70% hot, put in the fish head and fry on both sides (about 3 minutes on each side) over medium heat. Put the fish head on one side of the pot, saute the onion and ginger slices with the oil in the pot, and pour enough boiling water into the fish head.

3. Add mushrooms, cover and stew for 50 minutes. Add salt, add tofu and cook for 3 minutes.