What to eat at night to lose weight

What to eat at night to lose weight

Having a dinner menu is important in managing your weight. At night if you eat too many foods, foods that are not suitable, many substances and indigestion. It will make it harder for you to lose weight. On the contrary, a snack, rich in nutrients will cause your body to reduce cravings and significantly reduce weight. So what are the foods that can help you overcome hunger to lose weight, let us find out in detail through this article.

What to eat at night to lose weight

Here is a list of foods that will help you manage your weight and improve your sleep quality.

Eat kiwi in the evening to lose weight

Is a fruit chosen by many dieters and weight loss people. Kiwifruit can make you have a better sleep, at night you only need to use two kiwis containing only about 93 calories, 5 grams of fiber but 190% of vitamin C. Several studies have shown that participants who ate two kiwifruit an hour before bed were able to fall asleep 35% faster, about 13% longer sleep, and improved sleep quality 5% more than not eating kiwifruit and can help you lose weight in a great way.

Eat kiwi in the evening to lose weight

Eat pistachios in the evening to lose weight

One of the most effective treatment of sleep problems and insomnia is pistachios. Pistachios contain high levels of melatonin that help promote sleep. In about a handful of shelled pistachios (28 grams), contains 160 calories and about 6.5 mg melatonin. The recommended amount of melatonin for sleep aids is 0.5 - 5 mg. Guaranteed sleep means good weight control. Add pistachios to your evening weight loss snack list.

Eat Hot cereals in the evening to lose weight

Cereals are known to be a vitamin supplement for breakfast, and hot cereals are also a dish that helps you warm your stomach at night, improving your sleep. Hot whole grains like oatmeal are good sources of fiber. 175 grams of oatmeal cooked in water will average 124 calories, you can sprinkle 1 tablespoon of raisins (about 9 grams with 27 calories) to add flavor.

Eat Hot cereals in the evening to lose weight

Protein-rich smoothie

Smoothies are known as summer coolers, and if you add a high-protein smoothie in the evening, it will help you build muscle mass and slow down muscle loss due to age, especially if you exercise regularly. You can mix 240 ml low-fat milk with 110 grams of pineapple for a 160-calorie smoothie. In addition, milk is rich in a nutrient, especially tryptophan, which helps the body to produce serotonin and melatonin, which aid in sleep.

Eat Yogurt in the evening to lose weight

Yogurt is a popular food today. In yogurt, it contains many healthy minerals and is an excellent source of calcium, protein, casein. Some studies have shown that regular consumption of yogurt at night can help reduce hunger the next morning. A 170-gram box of non-fat yogurt contains about 94 calories. You should mix with 74 grams of berries (blueberries, cherries, grapes ...) equivalent to 42 calories more to taste and feel fuller.

Eat Yogurt in the evening to lose weight

Eat eggs to lose weight

Eggs are a food that contains a lot of protein, one of the foods that can be processed into many simple dishes. A large egg has only 72 calories but contains 83mg of tryptophan and can provide 6 grams of protein. Egg-based foods can help satisfy hunger, but don't make you gain weight.

Eggs are a very easy dish to cook. Keep a few eggs in the refrigerator for a quick, healthy meal on an empty stomach. Since then, you also do not have to worry about not knowing what to eat at night to lose weight.

5 delicious dishes for the dinner menu for weight loss

One of the most important things to lose weight is how you consume food and how many calories you take in. At dinner, women should consume 300-400 calories while men should keep at 400-500 calories with protein foods, whole grains, good fats and green vegetables.

Here are 5 suggestions for dinner menus with weight loss foods and recipes :

1. Eat Tuna salad in the evening to lose weight

First you need to prepare 200g tuna, 1 chicken egg, 3 tablespoons of olive oil, 1 teaspoon of red wine, basil, string bean, lettuce, pepper, salt, oil, vinegar.

First wash the ingredients with clean water and drain. Next, boil the string bean. Tuna you steam and shred, boiled eggs, peeled, lettuce washed and sliced ​​to taste.

To make a sauce for the salad you mix the spices: olive oil, vinegar, salt, pureed pepper and chopped basil. Taste and mix according to each person's taste.

Finally, put all the ingredients in a large bowl and mix well with the sauce and red wine and you are ready to enjoy.

Eat Tuna salad in the evening to lose weight

2. Eat Vegetarian fried rice in the evening to lose weight

First, you need to prepare half a cup of cold rice, 100g of shiitake mushrooms, 1 teaspoon of olive oil, 1 teaspoon of sesame oil, 2 eggs, kale leaves, garlic, spices.

The first step is to fry garlic with olive oil, quickly stir the mushrooms and kale and then on a plate. Next, let the rice cool in a pan and stir with sesame oil, fish sauce and eggs, fry until golden rice. Finally, add the kale and mushrooms to the island all the way, seasoning to taste.

3. Eat Grilled vegetables in the evening to lose weight

First you need to prepare 100g of shiitake mushrooms, 1 sweet potato, 1 bell pepper, half a cup of black beans, spinach, cashew nuts, olive oil, lemon juice, vinegar, mustard, salt, pepper, coriander.

The first step you need to make is to make a sauce by mixing black beans with coriander, lemon juice and a little salt and then placing in a steamer. After the sauce is ready, leave it to the side. Next, you use olive oil to spread over the surface of sweet potatoes, bell peppers, mushrooms and then bake. Finally, mix the ingredients well with the sauce and enjoy.

Eat Grilled vegetables in the evening to lose weight

4. Eat Grilled chicken skewers in the evening to lose weight

First you need to prepare small bamboo skewers, chicken breast cut into square pieces, crushed garlic, lime leaves, scallions, olive oil, bell peppers, cut into pieces, ginger, pepper, chili, salt, lemon juice.

The first step you need to make sauce to marinate the chicken sauce by pureing garlic, ginger, cilantro, lemon juice, olive oil, pepper, salt. After the sauce is ready, take some sauce, marinate it for 30 minutes with chicken, the rest of the sauce will boil and let it cool. Skewer the meat and bell peppers on skewers, sprinkle with sauce and bake.

5. Eat Cauliflower fried rice in the evening to lose weight

First, you need to prepare cauliflower, cold rice, ginger, garlic, onion head, eggs, peas, soy sauce, cooking oil, lemon.

At first, you need to wash the soup well and let it drain. Next, slice the onion and ginger into small strands. For the onion, ginger, garlic, sliced ​​non-aromatic with oil, then stir the cauliflower and peas until cooked and on a plate. Fry rice and chicken eggs until golden crispy. At the end, mix it all, season with spices to taste.

Eat Cauliflower fried rice in the evening to lose weight

Things need to notice

Going to bed on an empty stomach will interfere with your weight loss efforts, as a gurgling stomach keeps you from sleeping well and when you wake up the next morning, you are more likely to opt for breakfast healthy. In addition, getting enough sleep is also an important factor to lose weight.

Many studies have shown that sleeping less than 5 hours increases the risk of obesity. This is because when you lack sleep, the hunger hormones are stimulated and you will crave high-calorie snacks the next day.

You can keep healthy foods ready in the fridge in case you are hungry. This will make you less tempted to eat unhealthy, high-calorie foods. Hopefully this article has provided information so you do not have to wonder what to eat at night to lose weight! Wish you have a good night's sleep and a desired physique.

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Hope through the article above you have a better understanding of What to eat at night to lose weight as well as how to lose weight quickly and good nutritional menus for the body. Follow the new articles on Health Life For You to stay up to date with useful information about Diet And Weight Loss !


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