Foods that should, should not be eaten at night to lose weight
In the evening, you should not eat sweets, red meat, fast-absorbing starch, instead, you should choose green vegetables, white meat, starch with high fiber to help lose weight.
According to MSc.BS Nguyen Anh Duy Tung – chief doctor of Nutrihome Le Dai Hanh Nutrition Clinic Center, people who want to lose weight should have dinner before 6pm.
After 18 hours is the time when the body begins to slow down. The nutrients taken in by the body will not be used up. This inhibits the ability to metabolize sugars such as glucose, leading to fat accumulation. Therefore, eating late in the evening is a risk factor for overweight and obesity.
On the other hand, Dr. Tung said that dinner should only consume less energy than breakfast or lunch because most of the calories of dinner are not burned. People who lose weight need to choose foods that are low in energy, easy to digest and absorb, and still provide enough nutrients to meet the body’s needs from 6pm to the next morning.
Limit pastries in the dinner, instead should eat more vegetables to help lose weight. Image: Freepik
Dr. Tung recommends not to eat foods rich in calories, sugar, and fat in the evening because they provide a lot of energy and the ability to absorb energy quickly. For example, simple sugar foods include confectionery, soft drinks; sweet fruits (durian, jackfruit, longan, litchi); or fast-absorbing starches including white bread, sandwich…
You should also not eat red meat (beef, pork, lamb) and red fish (salmon, herring, tuna) at dinner because they contain a lot of fat and protein, making it an excess of energy.
To decide how many calories to consume at dinner, you can measure your weight, muscle mass, and body fat. If a person has a daily energy requirement of 2,000 calories, the evening should consume about 15-20% of the total energy, equivalent to 300-400 calories.
Chicken breast salad provides enough energy for dinner, while helping to lose weight. Image: Freepik
Contrary to the foods that should be avoided, Dr. Tung advises weight loss people to eat more green vegetables, less sweet fruits (green mango, toad, guava) because they are low-calorie foods with low glycemic index. . In addition, you can choose sweet fruit with low sugar such as watermelon, apple, pear… but eat in small quantities.
In terms of protein, you should choose white meat (chicken, duck, swan) or white fish (snakehead, basa) and only eat lean parts because they are low in fat, high in protein, and absorb slower than rich foods. other energy. In terms of carbohydrates, you should eat starches with a lot of fiber such as brown rice, whole grains, oats…
Besides, you can drink water or unsweetened skim milk to reduce hunger. Drinking a lot of water helps dilute digestive juices, slow down the digestive process, and help lose weight.
Tung said that some overweight and obese people apply intermittent fasting. After 12 hours of no energy, the body uses up all its stored sugar to burn fat. This method can help you lose weight, however, this depends on the location and work of each person. If you work hard or expend a lot of energy, fasting will make the body not get enough nutrition, leading to exhaustion. If you are an office worker, sedentary, you can apply the intermittent fasting method.
Dr. Tung recommends eating enough nutrition for the evening, combining regular exercise, both helping to lose weight and providing clean energy to meet the needs of the body and mind.
Chau Vu
at Blogtuan.info – Source: vnexpress.net – Read the original article here
