What late-night snacks can you eat to lose weight? Popular topics and scientific advice on the Internet in the past 10 days
With the popularity of healthy lifestyles, the choice of late-night snacks during weight loss has become a hot topic on social platforms recently. The following is a scientific guide compiled based on the hot topics on the Internet in the past 10 days to help you control your calories while satisfying your nighttime appetite.
1. Analysis of hot search keywords for late night snacks (data in the past 10 days)
| platform | Hot search words | amount of discussion |
|---|---|---|
| # slimming night snack recipe# | 285,000 | |
| little red book | "Low-calorie late night snack" | 123,000 notes |
| Douyin | #夜夜吃不得weight# | 120 million plays |
2. List of night snacks recommended by nutritionists
| food category | Specific recommendations | Heat range | Advantages |
|---|---|---|---|
| protein | Boiled eggs/sugar-free yogurt | 70-150 kcal | Prolong satiety |
| Dietary fiber | cucumber/cherry tomatoes | 30-50 kcal | Low GI value |
| High quality carbohydrates | Oatmeal/whole wheat bread | 100-200 kcal | Stabilize blood sugar |
3. Internet celebrity low-calorie midnight snack DIY plan
TikTok has become popular recently"Konjac cold skin set meal"Triggering a craze for imitation: 50g konjac cold skin (20 calories) + 2 spoons of sugar-free peanut butter (80 calories) + 100g shredded chicken breast (120 calories), the total calories are controlled at about 220 calories, and the protein content reaches 25g.
4. Three major taboos reminded by nutrition experts
1.avoid refined sugar: Milk tea, cakes and other desserts can cause insulin fluctuations at night
2.control time: It is recommended to finish eating 2 hours before going to bed
3.Pay attention to portions: A single late-night snack should not exceed 200 calories.
5. TOP3 effective recipes tested by netizens
| Ranking | recipe mix | Positive rating |
|---|---|---|
| 1 | Greek yogurt + blueberries + chia seeds | 92% |
| 2 | Ready-to-eat chicken breast + lettuce wraps | 88% |
| 3 | Seaweed and egg drop soup | 85% |
6. Precautions for special groups of people
Recommended for diabeticsNuts(like 10 almonds)+high fiber vegetables;The number of fitness people can be appropriately increasedCaseinSupplement: People with sensitive gastrointestinal tracts should avoid high-fiber food intake at night.
To sum up, eating late night snacks during weight loss is not a taboo, the key isControl total heatandNutritional ratio. The "3:2:1" principle (30% protein + 20% healthy fat + 50% dietary fiber) recently proposed by the nutrition community is worth trying. Combined with moderate exercise, it can relieve hunger without affecting weight loss progress.
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