1. Regularity quantification: Try to move the dinner time forward and avoid eating after 10 pm. To ensure the basic nutritional needs every day, dinner can be divided into three meals, with an interval of 4 hours, so as to maintain the nutritional balance and not increase the burden on the digestive system.
2. Light diet: Choose low-salt, low-fat and low-sugar foods for dinner, and avoid eating fried, barbecue and high-calorie foods. You can choose coarse grains, green leafy vegetables, lean meat, fish and shrimp and other ingredients. These foods are rich in protein and fiber, which can increase satiety and reduce calorie intake.
3. Eat more high-fiber foods: High-fiber foods can help digestion, increase satiety, promote metabolism and accelerate fat burning. You can choose high-fiber foods such as beans, fruits, whole wheat bread and yogurt.
4. Appropriate intake of protein: protein is an important nutrient for keeping fit. Eating enough protein at dinner can help to reduce the craving for carbohydrates, improve the thermal effect, enhance satiety and reduce muscle loss. You can choose lean meat, fish and shrimp, eggs and other foods.
5. Avoid eating at night: Try not to eat before going to bed, because this will increase the burden on the digestive system, affect the quality of sleep, and may also lead to fat accumulation.
In short, during the period of fat reduction, we should pay attention to a light diet and balanced nutrition at dinner, avoid high-calorie and high-fat foods, and ensure enough exercise to achieve the effect of fast weight loss.