recommend dinner to eat coarse grain, beans, potato main staple food, plus a large number of vegetables, can add a small amount of soy products or less oil fish. For example, eating black rice, millet, oatmeal, red beans, green beans, kidney beans and other cooked eight treasures porridge, with cold vegetables, blanch vegetables or stir fry vegetables, or eat less oil stew. Meat and fish can be eaten a little, preferably with soy products and yogurt instead of fish. For example, if you don't eat fish at night, add a small cup of yogurt to 9 o'clock to prevent hunger before going to bed, and easy to digest, without affecting sleep.
the ideal dinner time is at least 3 hours from bedtime. At this time, the food in the stomach is not much, and it will not affect the sleep quality at night. Having time to do some exercise between meals and bedtime can also reduce the risk of gaining weight. That is to say, if you rest at 10 in the evening, dinner should be between 6 and 7.
we must also consider whether there is any activity at night. If it's a mild exercise, such as doing radio exercises, taking a walk or something, it can be done in 20 minutes after meals. If it is a running or yoga activity, it is best after 1.5 hours after meals, preferably 2 hours later. Because at this time the stomach is no longer heavy, will not affect digestion, movement is more relaxed. If you exercise at night, you don't have to starve yourself for dinner. If you eat light, you can prevent weight gain.
if you really want to have a weight loss dinner at night, you don't have to be completely hungry. Consider fruit yogurt, coarse bean porridge vegetables, beans, nuts, vegetables, and potatoes, beans and vegetables.
if you sleep late at night, you will feel hungry if you eat less. You can consider adding a night snack.