What to eat at night to make you fat? Top 10 high-calorie foods
In the past 10 days, the topic of healthy diet and weight loss has been very popular on the Internet, especially "what to eat at night to make you fat" has become the focus of many netizens. This article combines the latest hot topics to compile a list of dinner foods that are prone to obesity, and attaches detailed data for your reference.
1. The top 10 fattening dinner foods that are hotly discussed on the Internet
| Ranking | food name | Average calories (per 100g) | Main obesogenic ingredients | Search popularity in the past 10 days |
|---|---|---|---|---|
| 1 | Fried food | 400-600kcal | trans fatty acids | 1,200,000+ |
| 2 | Refined pasta | 280-350kcal | refined carbohydrates | 980,000+ |
| 3 | dessert cake | 350-500kcal | refined sugar | 850,000+ |
| 4 | BBQ | 300-450kcal | Fat + high salt | 750,000+ |
| 5 | fast food burger | 250-400kcal | High oil and high salt | 680,000+ |
| 6 | hot pot | 200-350kcal | High oil base | 620,000+ |
| 7 | sugary drinks | 150-250kcal | added sugar | 580,000+ |
| 8 | Nuts | 500-700kcal | high fat | 450,000+ |
| 9 | Processed meat products | 250-400kcal | nitrite | 380,000+ |
| 10 | cheese products | 300-450kcal | saturated fat | 320,000+ |
2. Why is it easy to gain weight if you eat these at night?
1.Reduced metabolic rate: The human body’s metabolism slows down at night, and its caloric consumption capacity is reduced by 15-20% compared to that during the day.
2.changes in insulin sensitivity: Insulin sensitivity decreases at night, making it easier to convert excess calories into fat storage.
3.Reduced amount of exercise: After dinner, most people’s activity levels drop sharply, and calories cannot be consumed in time.
4.Digestive system burden: Foods high in oil and sugar will increase the burden on the gastrointestinal tract, affect sleep quality, and then affect metabolism.
3. Healthy Dinner Alternatives
| Unhealthy choices | healthy alternative | Calorie comparison | Advantages |
|---|---|---|---|
| white rice | Brown rice/multigrain rice | 130kcal vs 110kcal | Rich in dietary fiber |
| Fried food | Steamed/Grilled Food | 450kcal vs 200kcal | Reduce fat intake |
| sugary drinks | Sugar-free tea/lemonade | 150kcal vs 5kcal | Zero added sugar |
| Creamy soup | vegetable clear soup | 300kcal vs 50kcal | Low fat and low calorie |
| dessert cake | fresh fruit | 400kcal vs 60kcal | natural sugar |
4. Dinner principles recommended by nutritionists
1.Control total heat: It is recommended that dinner calories be controlled within 30% of the total daily calories.
2.Balanced mix: The ratio of protein: vegetables: staple food = 3:2:1 is optimal.
3.cooking method: Prefer low-temperature cooking methods such as steaming, boiling, and stewing.
4.eating time: Try to finish dinner 3 hours before going to bed.
5.Chew slowly: Chew each mouthful 20-30 times to help digestion and absorption.
5. Netizens’ hotly discussed opinions
According to the analysis of social platform data in the past 10 days, the discussion on "getting fat at dinner" mainly focuses on the following views:
1. 85% of netizens believe that controlling dinner is the key to losing weight.
2. 62% of people said that the most difficult thing to give up was late night snacking.
3. 78% of those who have successfully lost weight mentioned the importance of "light dinner" when sharing their experiences.
4. 53% of office workers say they overeat due to high work pressure
From the above data analysis, we can see that arranging dinner properly is crucial to weight control. Choosing low-calorie, high-nutrition foods, combined with appropriate eating time and methods, can effectively avoid the problem of gaining weight at night.
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