Eat starch for dinner to lose weight? Rely on 2 weight loss hormones

Want to lose weight, avoid starchy foods for dinner? Starchy foods are a source of energy for human activities and help burn fat, but for many people who are trying to lose weight, starch is their eternal enemy, especially at night, so as not to ruin their weight loss plans. However, a study found that eating more carbohydrates at dinner can increase the secretion of leptin and adiponectin in the body, and the weight loss effect is better than that of ordinary weight loss people.

Rice is a starchy food that contains a lot of carbohydrates. It can help the body burn fat, but it is regarded as the enemy of weight loss by many people who are trying to lose weight. (Photography by Hong Yuqi)

Afraid of being fat! Monk's diet: Don't feed starch at night!

Fried rice, noodles with soybean paste, radish cake, scallion pancake, egg cake, fried sweet potato, red bean cake, etc. are all delicious dishes that make people salivate, but for people who are worried about obesity, these high-starch foods are like a scourge and they avoid them as much as possible. Occasionally, they can only taste a few bites during the day and can only eat protein foods and fruits and vegetables as meals at night.

Chen Yuxiu, a nutritionist at the Nutrition Department of St. Martin's Hospital, said that the weight loss method of not eating starchy foods at night is similar to the "Monk Diet", which is used to reduce insulin secretion, reduce calorie absorption, reduce hunger and desire to eat, and thus improve weight loss results. However, for busy office workers who go out early and come back late, this weight loss plan of rejecting starch is difficult to implement completely. They will fail in a few days and cannot help but eat a lot of carbohydrates at dinner or midnight snack.

Want to lose weight! Israel: Eat more starchy staple foods for dinner

Is it bad to eat starchy foods at night? It’s actually not that bad! The Hebrew University of Jerusalem in Israel once divided 78 fat policemen with a BMI of more than 30 into two groups. Under the premise of a low-calorie diet (total calorie intake of about 1,300 to 1,500 calories per day), the control group adopted a diet in which staple foods were evenly distributed over three meals, while the experimental group ate all staple foods at dinner, but they might also consume eggs and dairy products and a small amount of carbohydrates at other meals. After 6 months, the results showed that the experimental group that consumed a higher proportion of starch at dinner had a better weight loss effect. Analysis showed that the key reason may be the increase in leptin and adiponectin.

If you want to improve your weight loss results, should you eat starchy foods at night? Nutritionists recommend choosing according to your personal schedule.

Nutritionist Chen Yuxiu said that leptin is a hormone secreted by fat cells that can suppress appetite and reduce hunger; adiponectin is a protein hormone secreted by fat cells that has the function of promoting metabolism and can prevent the occurrence of obesity and metabolic syndrome. From this point of view, the weight loss method of eating more starch at night is more like a physiological weight loss method, which achieves the goal of weight loss through the help of weight loss hormones.

Do you eat starch at night? Depends on personal lifestyle

Each person has his own reasons. So, for those who want to lose weight, should they eat starch at night? Nutritionist Chen Yuxiu recommends that you first examine your own daily routine! If you have a regular lifestyle, go to bed early and get up early, and eat three meals at regular times and in regular amounts, you will usually feel less hungry. Not eating starch at night or using the Monk method are both good ways to lose weight.

However, if you are someone who often stays up late, you will have a greater demand for dinner and midnight snacks. The physiological weight loss method of eating more carbohydrates for dinner may be a method worth referring to. However, it should be noted that for this weight loss method to be successful, it must be based on low calories, balanced nutrition and small and frequent meals throughout the day.