Military doctors teach you how to lose weight： what to eat when you are hungry at night without gaining weight

??? What should I eat at night without gaining weight? The food I eat before going to bed should be carefully selected. First, the calories should not be too high, which will not cause weight gain. Second, it is best to choose foods that can promote sleep and improve sleep quality. The military doctor recommended the following 20 foods. If you are hungry before going to bed, you can eat them properly.

????Green fruit and vegetable juice

????Sometimes you feel hungry is not really hungry, but because your cells are dehydrated and your brain is misled to send out wrong signals. Drinking a glass of natural green fruit and vegetable juice can not only replenish water in time, but also effectively solve hunger. At the same time, it can slowly release fructose, which has the effect of relaxing nerves and promoting sleep. Green apples, carrots, celery, green grapes, cucumbers, asparagus, cabbage, etc. are all good ingredients for making green fruit and vegetable juice. Cut them into small pieces, add some milk, honey and a little ice cubes, and then smash them with a blender to drink.

????Probiotic yogurt

????Don’t think that eating dairy products before going to bed will make you fat! Yogurt is rich in probiotics, which can keep fat accumulation, promote fat decomposition, and have unexpected slimming effects, especially to help remove lower body fat. Moreover, probiotics can also regulate the balance of intestinal flora, eliminate spoilage bacteria, promote toxin excretion, improve intestinal immunity, and play a detoxification and beauty effect. If you don’t need to stay up late, it is also recommended that you add some fruits to make fresh fruit yogurt with sleep effect. Bananas, papayas, kiwis, tomatoes, etc. are all fruits with sleep function. Cut them into cubes and mix them into yogurt. You can also sprinkle 8 American almonds.

????oat

????Oats, like potatoes, help clear your gut of sleep-disrupting acids and relax your nerves for a gentle sleep. First, oats prompt your body to release an insulin that helps tryptophan reach the brain, where it is converted into serotonin, telling the brain "it’s time for bed." Second, oats release glucose at a constant rate during sleep, maintaining blood sugar balance and preventing nightmares while you sleep, as studies have found that nearly 40% of nightmares are triggered by low blood sugar. Boil a small bowl of oats and add a little honey to taste for a delicious and healthy midnight snack

????Coarse grain pumpkin porridge

????Traditional Chinese medicine believes that pumpkin is warm in nature, can moisturize the lungs and nourish qi, is a wonderful product for nourishing blood, and has a special cosmetic effect on women. Therefore, Zhang Zhidong, a famous minister in the Qing Dynasty, suggested that Empress Dowager Cixi use pumpkin for supper to keep young and beautiful.

????grape

????Grapes, grape juice and wine contain a kind of resveratrol, which is a natural substance that can lower cholesterol. Animal experiments have also proved that it can lower cholesterol and inhibit platelet aggregation, so it is one of the best foods for patients with hyperlipidemia.

????Organic tomatoes

????If you can’t keep your mouth shut and eat super, then tomatoes are your night savior. Rich in dietary fiber (which helps probiotics grow in the intestines) and pectin, tomatoes can fill your stomach and stimulate the brain’s satiety center, while also removing acidic metabolic waste from the intestines, helping you complete intestinal detoxification during sleep. In addition, the unique lycopene in tomatoes has powerful antioxidant properties, which can fight off excess free radicals and help the skin fight aging.

????brown bread

????White bread isn’t healthy. Whole wheat bread doesn’t taste good. Try brown bread. It’s made with wheat gluten. Even if you’re picky about food, you won’t dislike the taste and texture. It’s also rich in anti-inflammatory factors and dietary fiber. It also clears your gut of sleep-disrupting acids and benefits the growth of probiotics in your gut. Make a simple, thin sandwich with black bread and cucumber. It’s healthy and delicious.

????corn

????Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering serum cholesterol. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn.

????potato

????Potatoes are considered the most nutritious natural slimming food, which is neither fat nor cholesterol, and has very low calories (only 21% of the same weight of rice). They are also very rich in soft dietary fiber, which can bring a high sense of fullness (3 times that of white bread of the same volume, and 6 times that of rice of the same weight). Eating some potatoes before bed will not only not cause weight gain, but also make you sleep more sweetly, because potatoes are rich in alkaline compounds. As for the cooking method, nutrition experts recommend that you steam, boil or mash potatoes.

????pasta

????Pasta itself, made from wheat, is a low-calorie, healthy dish, with the high-calorie portion only in the sauce. So as long as you make a low-calorie, healthy sauce, pasta becomes a non-fattening delicacy. Food experts have the secret to making low-calorie pasta sauce, which is to dice carrots, soybean sprouts and tomatoes, add some rain dew soy sauce and olive oil and stir well. You can also add some white-boiled chicken breast minced meat on this basis.

????chives

????In addition to calcium, phosphorus, iron, sugar and protein, vitamins A and C, chives also contain carotene and a lot of fiber, which can enhance gastrointestinal peristalsis, have a good laxative effect, and can eliminate excessive nutrients in the intestines, including excess fat.

????garlic

????Garlic is a mixture of sulfur-containing compounds that reduce blood cholesterol and prevent blood clots, helping to increase HDL.

????shiitake mushroom

????Shiitake mushrooms can significantly reduce serum cholesterol, triglycerides and low-density lipoprotein levels, and regular consumption can increase the relative increase of high-density lipoprotein in the body.

????mashed soybeans

????Soybean mash is actually the leftover bean residue after beating soy milk, which is a good ingredient that must not be wasted. It has multiple functions of sleeping, slimming and detoxification. It is rich in phytoestrogens like soy milk, which can make you feel relaxed; it is also rich in oligosaccharides, which can promote the growth of probiotics in the intestines, regulate the metabolism of fat and cholesterol, reduce the accumulation of acidic metabolic waste in the body, and help the intestines detoxify; it is also rich in minerals calcium, soy protein and soy fiber, which are catalysts for body fat burning.

????American Almond

????Many nutrition experts recommend American almonds as a night snack, not only because it is easy to eat and has obvious satiety, but also because the cell wall structure in American almonds blocks the body’s absorption of fat, which can prevent you from gaining weight. In addition, American almonds are also rich in tryptophan, which can calm nerves, and magnesium, a mineral that relaxes muscles, which can help you improve sleep quality. If you want to make the taste richer, you can also make "almonds + raw peanuts + raisins" into mixed nuts to eat.

????apple

????Apples have a very good lipid-lowering effect because they are rich in pectin, fiber and vitamin C. If you eat two apples a day for a month, most people’s blood LDL cholesterol (which is bad for the heart) will be reduced, and the blood HDL cholesterol, which is good for the heart, will be increased. Experiments have shown that about 80% of patients with hyperlipidemia have lower cholesterol levels.

????carrot

????Carrots are rich in calcium pectinate, which is excreted from the stool after working with bile acids. To produce bile acids, the body must use cholesterol in the blood, which in turn prompts the level of cholesterol in the blood to decrease.

????onion

????Onions contain prostaglandin A, which has the function of dilating blood vessels and lowering blood pressure. It also contains dilute propyl trisulfide compounds and a small amount of sulfur amino acids, which can prevent arteriosclerosis in addition to lowering blood lipids.

????Winter melon

????Eating winter melon regularly can remove excess body fat and help you lose weight.

????Kelp

????Kelp is rich in taurine. Food fiber alginic acid can reduce blood lipids and cholesterol in bile. (202nd Hospital of the People’s Liberation Army)