How to eat dinner for weight loss? Best strategy: high-fiber vegetarian diet helps you lose weight easily

Dinner is the meal that is most easily overlooked during the weight loss process, but in fact, the amount and quality of dinner have a crucial impact on weight loss results. So, how should you eat dinner to achieve the effect of weight loss? When losing weight, it is recommended to have a light dinner, mainly high-fiber and diverse vegetarian food, with a small amount of protein and fat supplemented. In addition, dinner should be scheduled around 6 pm and try not to exceed 9 pm.

Best time for dinner: 4 hours before bedtime

You must not eat too much for dinner, let alone overeating. It is best to schedule dinner around 6pm and try not to exceed 9pm. If you eat dinner too late, the body will be fasting for too long, and there will be no food to neutralize the stomach acid, and the gastric mucosa will also be irritated. If this continues for a long time, it may lead to gastritis and peptic ulcer.

After 9 o'clock in the evening, it is best not to eat anything except drinking water, and remember not to go to bed within 4 hours after a meal. Because after food enters the gastrointestinal tract, it reaches its absorption peak within 1-2 hours after eating, and takes 4-5 hours to be completely emptied. Right after people have eaten, their gastrointestinal function needs to be strong. However, when the human body is asleep, most of the body's tissues and organs often begin to enter a state of rest with slow metabolism.

Therefore, the gastrointestinal tract is forced to work under intense pressure, causing partial imbalance in the body. If things go on like this for a long time, it can easily cause digestive disorders and poor nutrient absorption in the human body. For some people, it can also cause nutrient accumulation and lead to weight gain.

What to eat for dinner when losing weight: light meals, mainly high-fiber and diverse vegetarian foods

Filling the stomach, satisfying hunger and not being too much in portion are the original concepts of light meals. At the same time, light meals are becoming more and more a trend in weight loss. The light diet slimming method is the most popular weight loss method nowadays. It refers to using light, low-calorie food that does not add burden to the body as the main ingredients to purify the body, eliminate toxins, and thus achieve the goal of healthy weight loss.

Dinner should be mainly light food, and eating high-fiber food can help you lose weight more effectively. Food fiber has no calories, is bulky, and fills the stomach cavity after eating. It takes a longer time to digest and prolongs the time it takes for the stomach to empty, making people feel full more easily, thereby reducing the calorie value of food intake.

Oats are high in fiber, protein and carbohydrates. Although they have a high calorie value, a small amount of dry oatmeal can make a large serving of oatmeal porridge. The average calorie intake is actually not high, so it is very suitable for consumption during weight loss.

What are some high-fiber foods?

At the same time, cellulose attracts fat in the intestines and excretes it out of the body, helping to reduce fat accumulation. Winter festival banquets contain too much greasy meat and fish, so high-fiber foods are more helpful for a balanced diet and health preservation. Traditional high-fiber foods include wheat bran, corn, brown rice, soybeans, oats, buckwheat, wild rice stem, bamboo shoots, mushrooms, celery, bitter melon and fruits.

oat

Oats are high in fiber, protein and carbohydrates. Although they have a high calorie value, a small amount of dry oatmeal can make a large serving of oatmeal porridge. The average calorie intake is actually not high, so it is very suitable for consumption during weight loss. Oats can effectively lower cholesterol in the human body, and have the effects of lowering blood sugar and losing weight. It is good news for patients with cardiovascular and cerebrovascular diseases and diabetes. Oats can also improve blood circulation, prevent anemia, and relieve stress from life and work.

corn

The calorie value of corn is only 106 kcal/100g. It is a coarse grain with low calories and high fiber content. The cellulose in corn has the characteristics of stimulating gastrointestinal motility and accelerating fecal excretion. Eating it in moderation can relieve constipation and excrete toxins from the body. At the same time, the vitamin E in corn can delay aging, lower serum cholesterol, prevent skin lesions, and have the effect of slimming and beautifying the face.

celery

The calorie value of celery is very low, only 20 calories/100g. It contains a lot of water and cellulose. Most of the plant fiber in celery is insoluble fiber, which can easily make people feel full and is also helpful in promoting gastrointestinal motility. Eating celery regularly can stabilize blood pressure, improve blood lipid metabolism disorders, and prevent arteriosclerosis. Chewing celery can also help thin your face.

The calorie value of celery is very low, only 20 calories/100g. It contains a lot of water and cellulose.

Light meals advocate a light, balanced, natural, healthy and burden-free diet. It advocates eating until you are 70% to 80% full, staying away from irritating foods, using less seasonings and more natural ingredients. If dinner is too greasy, excess fat intake can cause increased blood lipids, leading to atherosclerosis and coronary heart disease, while excess protein intake can also increase the metabolic burden on the gastrointestinal tract, liver and kidneys, causing adverse health effects on the human body. Many people misunderstand the concept of light food, which leads to dieting and picky eating.

Light meals do not mean removing salt and oil, but paying more attention to the diversity of nutrients and ingredients. You should eat more vegetables and fruits, but you should also regularly eat dairy products, beans, fish, poultry, eggs, lean meat, etc. to supplement protein. In addition, the staple food is mainly cereals and coarse grains. First of all, when choosing ingredients, they must comply with the principle of "three lows and one high": low sugar, low fat, low salt, and high fiber.

For light food, it is very suitable for office white-collar workers. Healthy people are suitable to choose 1 to 2 days a week to eat light meals, while overweight and obese people can increase it to 3 to 4 days, but do not eat light meals every day.