Do you periodically wonder what you can eat before going to bed so that it is not deposited on your sides and waist? You have the exact list in front of you.
No one will refuse breakfast in bed, but why does everyone hate a late snack in bed so much? There is an opinion that it is harmful for the figure, and also for good sleep. Of course, a large load on the body can disrupt the metabolism, upset the stomach, thereby not giving your body a proper rest. But in fact, it is important to just choose the right foods that you can eat before bed (even when losing weight) - then nothing bad will happen. Late snacking is especially important for those who struggle with glucose control, often wake up hungry, or are trying to increase their muscle (not fat at all) mass. A proper nighttime snack should perform two functions - not to let you get better, but to let you fall asleep normally.. Let's figure out what to eat at night when losing weight, and what is definitely not necessary.
Benefits of eating before bed
Yes, and it happens. Especially if you know what to eat at night without harm to the figure.
weight loss
Even in sleep, the body needs energy to function as it regenerates from the day before. When you go to bed hungry, your body doesn't have enough calories to replenish its stores.; this causes it to hold on to carbohydrates and fats instead of using them for fuel. So you just need to choose a healthy snack.
Tryptophan production
Tryptophan is an amino acid that increases the levels of serotonin and melatonin in the body. We cannot naturally produce tryptophan - instead, we eat foods that contain it to induce sleep. Foods rich in tryptophan: milk, cheese, eggs, nuts, fish, legumes.
Melatonin production
It is a sleep-regulating hormone that affects the sleep-wake cycle. It begins to be produced in the dark. But it can be increased, good sources of melatonin are cherries, walnuts, bananas, oatmeal and tomatoes.
Sleep improvement
Foods with high nutritional value can significantly improve sleep. Healthy snacks like apples with peanut butter or avocado toast are packed with great nutrients.
Maintaining blood sugar levels
Foods such as nuts, oatmeal, whole grain bread, fruits regulate blood sugar levels. Its low level leads to a decrease in energy, a feeling of lethargy the next morning.
Cons of eating before bed
Sleep disturbance
Depending on what you eat and what time of day, the foods you choose can disrupt your rest routine. For example, foods containing caffeine can cause you to not sleep soundly and wake up constantly.
Slowdown of metabolism
Eating before bed can slow down your metabolism. The body slows down its functions at night to prepare for sleep, but eating certain foods, especially those high in carbohydrates, can make them harder to digest and lead to weight gain.
unhealthy food
One of the biggest problems with late snacking is the choices we make - we're more likely to succumb to cravings for fatty, sugary junk food like chips, pizza, cookies, ice cream. When we snack on these foods, especially in front of the TV, we are more likely to overeat.
Acid reflux, indigestion, heartburn
Another risk of eating large meals late at night is acid reflux, indigestion, and heartburn. Giving your body time to digest food before bed can reduce your risk of developing these problems..
If we take a horizontal position immediately after eating, stomach acid easily enters the esophagus and causes acid reflux. Also, overeating can cause heaviness in the stomach. And eating spicy food can cause heartburn.
Increased sleep apnea
If you already suffer from sleep apnea (breath-holding), the habit of eating late can make it worse.
What to eat at night when losing weight: a list of products
Here's what you can eat at night when losing weight without harmful consequences, and even with benefit.
1. Banana
Bananas are high in potassium and magnesium, which help muscles relax, as well as amino acids, which help the brain sleep. Yes, a banana is quite high-calorie, but no one asks to eat a lot -
you can eat bananas at night when losing weight, but a maximum of 100 g. You will completely fill up with one fruit, because it is very satisfying.
2. Greek yogurt
Plain yogurt without additives has a lot of useful properties that have a positive effect on the figure, as well as falling asleep. It's a high-protein, low-sugar food, and it's also high in probiotics. Protein helps you stay full longer Probiotics have a positive effect on the stomach.
3. Cherry
Studies show that cherries help you sleep better (it stimulates the production of melatonin), and also has anti-inflammatory properties, provides protection against heart disease and arthritis . A serving of cherries (or a glass of cherry juice) can be eaten late at night without any harm to weight - it contains only about 140 kcal.
4. Kiwi
Two kiwis contain only 93 kcal, with 5 g of fiber, 190% of the daily value of vitamin C. Therefore, kiwi when losing weight at night is possible, even necessary. This delicious fruit is also a natural source of serotonin, which has a relaxing effect and also helps reduce carbohydrate cravings.
5. Pistachios
They stand out among other nuts with the highest level of melatonin., which promotes sleep - in 28 g about 6.5 mg of melatonin. By comparison, only 0.5 to 5 mg is usually recommended to help you fall asleep. Well, the calorie content of the same 28 g is 160 kcal.
6. Protein shake
Protein at night for weight loss is very important. It helps to restore muscles overnight, slows down the loss of muscle mass. And with healthy weight loss, this is also important. A simple recipe for a pp cocktail: 240 ml of low-fat milk and 2/3 cup of pineapple. Milk is rich in tryptophan, melatonin, which help to fall asleep.
7. Whole grain crackers and cheese
This snack is a balance of carbohydrates and protein, and also supports normal blood sugar levels. Crackers, rich in carbohydrates, contribute to a better penetration of the tryptophan contained in cheese into the brain. A serving of 4 crackers and 1 slice of cheese contains 150 calories.
What exactly is not allowed at night
Figured out what to eat at night to lose weight (at least that definitely won't hurt). But there are foods that are dangerous for both weight and appearance in the morning, because they not only contain extra calories, but also retain fluid.
Here's what to avoid before bed:
1. Alcohol, caffeine
Although caffeine has a diuretic effect, at night it only retains fluid, not helping to reduce swelling. The same applies to alcohol. In addition, it contains sugar, which will definitely not be useful.
Also in large quantities in the evening you should not use citrus fruits and all foods containing vitamin C - it invigorates. Although one orange at night with weight loss is quite possible to afford.
2. Salty foods
Avoiding salty foods can help reduce water retention, swelling and bloating.
Salt can be replaced with spices or seasonings , for example, garlic powder, oregano, ground chili pepper, dry mustard will add flavor without causing bloating.
3. Carbohydrates
Simple carbohydrates like bread, white rice, and pasta hold water. Try to cut down on their use.
4. Fatty and fried foods
Fatty or fried foods are harmful, contain a lot of calories, and also increase various kinds of inflammation. But they can be replaced with the right fats like salmon, coconut oil, extra virgin olive oil.
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