After about 14-16 hours of waking up, the body begins to reduce glycogen reserves and increases the secretion of the hormone ghrelin, the hormone that stimulates hunger.
If you skip meals or only drink coffee, milk tea, blood sugar will drop quickly and then spike when eating dinner, leading to eating more than the actual needs and prioritizing fat accumulation, especially belly fat and visceral fat.
This condition is common in people who are losing weight "urgently", fasting during the day but having difficulty controlling portions in the evening, a vicious cycle that causes weight loss to slow down or "turn back".
An overview in the American Journal of Clinical Nutrition shows that a light meal rich in protein and fiber in the afternoon helps stabilize blood sugar, reduce insulin levels after dinner and increase the feeling of fullness for a long time.
This is an important mechanism to help lose weight quickly but does not cause muscle loss or metabolic disorders.
Harvard T.H. Chan School of Public Health also emphasized that eating times are no less important than food ingredients.
A reasonable meal helps "flatten" blood sugar curves during the day, thereby limiting the accumulation of excess energy in the form of fat.
According to international nutritional recommendations, an ideal late-night snack needs to meet 3 factors:
Rich in light protein: Protein helps increase post-eating heat and reduce cravings. Suitable options include: unsweetened Greek yogurt, boiled eggs, young tofu, soaked chia seeds or a little almond seeds.
Contains soluble fiber: Fiber slows down glucose absorption and prolongs feelings of fullness. Low-sugar fruits such as apples, pears, grapefruits, berries or shredded oats are recommended choices.
Low in sugar, low in empty energy: WHO warns that late-night drinks containing a lot of sugar (milk tea, pastries) rapidly increase insulin, promote fat accumulation and disrupt weight loss efforts.
For example, a quick meal including 1 jar of unsweetened Greek yogurt + 1 spoonful of chia seeds + a few slices of apples is only about 150-180 kcal but can help reduce dinner intake by 20-30%.
Nutrition experts recommend:
Eat cars around 3:30 PM - 4:30 PM
Small portions, no more than 200 kcal
Prioritize protein - fiber, limit refined starch
Avoid eating too close to dinner
Do not see fast meals as a "compensation" for unscientific main meals
People who are losing weight quickly or following a carbohydrate-controlled diet should personalize the dish to suit their health condition.
