What Should People on a Fat Loss Diet Eat When Hungry at Midnight?

What Should People on a Fat Loss Diet Eat When Hungry at Midnight?For those aiming to lose fat, the principles for choosing midnight snacks are: low calorie, high satiety, and minimal impact on sleep and metabolism.

I. Preferred Food Choices

1. Low-sugar fruits

Apple/Pear (half): Rich in dietary fiber, low glycemic index (GI≈36)

Strawberries/Blueberries (within 100g): High in antioxidants, ~30-50kcal

Cherry tomatoes (10 pieces): High water content, extremely low calorie (~20kcal)

2. High-protein foods

Boiled egg whites (1-2): ~17kcal each, >90% protein absorption rate

Unsweetened Greek yogurt (100g): ~10g protein/100g, calcium aids sleep

Low-fat milk (100ml): Contains tryptophan to support sleep, ~40kcal

3. High-fiber vegetables

Cucumber/Celery (half stalk): >95% water content, negligible calories

Carrot sticks (50g): Beta-carotene + fiber combo, chewing enhances satiety

4. Low-GI carbs

Oatmeal (20g with water): Beta-glucan delays gastric emptying

Whole wheat bread (1 slice): Choose products with >6g fiber/100g

II. Foods Requiring Caution

Nuts (≤10g): High calorie density (almond≈6kcal each)

Chicken breast (50g): Prefer boiled over high-sodium ready-to-eat products

Konjac products (100g): Near-zero calories but watch seasoning additives

III. Foods to Absolutely Avoid

1. Refined sugars: Cakes/cookies (1 cookie≈50kcal = 10min running)

2. Fried foods: Fat oxidation byproducts may affect nighttime metabolism

3. High-sodium snacks: Chips/spicy strips (>500mg sodium causes edema)

4. Alcohol: 1g alcohol=7kcal, inhibits fat oxidation

IV. Recommendations

1. Hunger identification: Drink 200ml water first - thirst is often mistaken for hunger

2. Meal timing: Finish eating 2hrs before bedtime to avoid impacting growth hormone secretion

3. Calorie control**: Keep snacks under 100kcal (5%-7% of daily intake)

Smart food choices can alleviate nighttime hunger while maintaining fat loss. Frequent late-night hunger may indicate insufficient daytime protein/fiber intake, requiring dietary plan reassessment.