High-calorie dinner temptation! Reduce appetite, eat less and lose weight

I eat very little during the day, but my appetite increases at night, as if I am possessed by a glutton. What's going on? According to foreign research, the increase in appetite at dinner is caused by the body's natural regulatory mechanism, and it is particularly difficult to resist high-sugar, high-salt, and high-calorie foods. Nutritionists suggest that if you want to lose weight successfully and overcome your dinner appetite, you can eat less, but not eat nothing. Choose ingredients that are filling and healthy to lose weight without gaining weight again.

I love to eat and drink a lot at dinner. It turns out that it is caused by a natural physiological mechanism. If you want to lose weight successfully, overcoming your appetite for dinner becomes the first priority.

A study published in the journal Obesity reveals why the general public always wants to eat a full and good dinner. Studies have found that most people's desire to eat a big meal at night is actually caused by the body's natural regulatory mechanism. According to the biological clock, appetite is lowest at breakfast, and not only is appetite strongest at dinner, but the desire for high-sugar, high-salt, and high-calorie foods also reaches its peak at the same time.

This study is undoubtedly a warning to those who want to lose weight. If they want to lose weight successfully, curbing their appetite for dinner and avoiding excessive accumulation of fat in the body have become urgent issues. When losing weight, how should you eat dinner to be healthy and slim?

How to eat dinner to lose weight?

Chen Bofang, a nutritionist at the Zhongxiao branch of Taipei City United Hospital, pointed out that when losing weight, one should still pay attention to nutritional balance at dinner. One can eat less, but not skip it altogether. It is common for people to skip dinner in order to lose weight, which is not only difficult to maintain, but also makes it easier to gain weight again if they eat too much when they are starving. In addition, problems such as insomnia and constipation may also occur.

It is recommended that when losing weight, you should eat until you are 70% full for dinner, which should account for about 30-35% of the calories needed for a day. Assuming that you plan to consume 1,500 calories a day when losing weight, then dinner should be about 450 to 525 calories.

For main meals, you can avoid refined white rice, noodles, bread, etc., and choose whole grains and root vegetables such as brown rice, sweet potatoes, potatoes, etc. By consuming natural raw foods, you can enhance the nutrient density and phytochemicals that are beneficial to the body. In addition, avoid eating foods that are too oily, too spicy, or too stimulating, and eat 3 to 4 hours before bedtime.

If your body is not used to it at first and you still feel hungry before going to bed, you can eat fruits with a low glycemic index, such as tomatoes, guavas, apples, etc., in an amount smaller than a fist. The best way is to go to bed early and not stay up late to avoid the urge to eat midnight snacks, which will add more variables to the road to weight loss.