It has never been scientifically proven whether eating late night directly leads to weight gain. Nothing magical happens with your body after 8 p.m. In this article we look at the best bedtime snacks when loosing weight.
You might become more sedentary and burn fewer calories, but closing down the kitchen too early may be slowing down your results.
One thing is certain: if you want to lose weight, you need to create a calorie deficit.
The number of calories you consume or cut per day makes a big difference.
When the late-night hunger kicks in, we recommend having one of the following healthy snacks rather than a box of pizza or a bowl of ice cream.These tasty bedtime snacks are low in calories, good for your health and will help achieve your weight loss goals.
Research from the Netherlands have shown that consuming 40 grams of protein within 30 minutes of going to bed, resulted in greater muscle protein synthesis.
Supplementing with a protein shake before tucking in may help you lose fat and increase lean mass.
More recent studies also showed that by ingesting a protein supplement before sleep led to an increase in muscle mass and strength during a 12-week training program. That’s even more support for nighttime eating and gains!
Furthermore, a high protein night snack can result in a higher resting energy expenditure the next morning.
Regardless of the macronutrient type, consuming a liquid supplement near bedtime may be beneficial for those trying to lose or maintain weight.
Cottage cheese is packed with natural protein and fills you up without a minimum amount of calories. Furthermore, cottage cheese contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep.
Tip: Add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and cardiovascular system.
Greek Yogurt & Blueberries
Fat free greek yogurt is another nutritious snack, low in calories and high in protein. Blueberries are also extremely high in nutrients. They contain plenty of antioxidants, which have a positive effect on your immune system and they are low in calories. Together with Greek yogurt they make for a high-protein snack that keeps your body supplied with nutrients overnight.
Whole Grain Pita with Ham
A slice of whole grain pita bread with two slices of low-fat ham can satisfy small cravings before going to bed. Plus, the snack is low in calories (170grams), high in fiber and contains 10grams of protein.
A piece of whole grain pita bread contains more than 10 percent of your recommended intake of the B vitamins thiamin, riboflavin, niacin and folate. Furthermore, its high in selenium, with 16.3 micrograms, which is over 30 percent of the recommended intake of 45 micrograms.
To make it a bit more interesting, you can toast the pita bread and ad tomato, cucumber or a poached egg.
When it comes to weight loss, getting enough sleep is almost more important than your late night snack. bad sleep disrupts hormones that control appetite, which means not getting enough may make you extra hungry.
An over-stuffed belly makes it harder to get a good night’s rest, so you shouldn’t eat a large meal just before going to bed.
However, going to bed hungry may also disrupt your sleep, and having that small 200-calorie snack may just do the trick to help tide you over for a good night’s sleep.
Avoid any stimulants such as coffee, cola or tea close to bedtime. Chocolate also disrupts sleep and should be avoided before you hit the hay.
Stay Fit! 🙂