In this brief guide, we will discuss the following question: “what is the best food to eat at night to lose weight?” and other related queries.
What is the best food to eat at night to lose weight?
To start, Greek yogurt is a good snack to be consumed before bedtime. There is a long list of food to be consumed at night to lose weight, and some of them can work on improving your sleep quality because sleep plays a major role in weight loss and weight regulation.
Greek yogurt is loaded with proteins that are needed for muscle growth and recovery that happens during sleeping at night. Top your yogurt with some cherries to give it some sweetness and to get the benefits of its antioxidants. Also, they are rich in melatonin which enhances your sleep.
Another food to eat at night and beneficial to lose weight is Cheese like cottage or string cheese. They are good snack ideas due to their high protein content thus tryptophan helps in improving quality sleep. Couple them with whole wheat crackers to increase your fiber intake. However, string cheese is processed cheese so you can replace it with other types of your choice.
Also, you can go for a simple snack like peanut butter and toast. Choose whole grain bread instead of white toast. Peanuts are rich in proteins that help in muscle protein synthesis. Also, it is high in tryptophan which will help you to sleep. B-vitamins in whole grains enhance tryptophan absorption.
Nuts like almonds especially are advised to be consumed at night as a snack before bedtime. Because it is rich in many nutrients and vitamins. Almonds are high in proteins as well as magnesium which reduces insomnia because they lead to muscle relaxation.
So, here are some snack ideas to be consumed at night. Snacking before bedtime is not usually bad for your health because it can enhance your weight loss chances as long you are not exceeding your calorie requirements.
Snacks that are low in calories and high in protein and other minerals are generally recommended to be consumed because as previously stated protein contains tryptophan which enhances your sleep quality and helps you lose weight.
How to choose your late-night snacks?
There are several tips to follow if you want to take late-night snacks to avoid weight gain and any adverse health outcomes. So, the late-night snacks should be between 150 to 250 calories and not more than that.
Because some studies found that when taking a snack of 150 calories you are increasing the chance of your body to use the ingested proteins to build and create muscles. When you increase your muscle mass your body metabolism will increase thus you will lose weight.
Regarding the composition of your snack, it should be high in proteins and rich in fibers. This combination can make you full for longer and fibers will reduce the rate of glucose absorption in the blood and thus will not increase your insulin response which can harm your weight.
Also, choose snacks that are rich in nutrients, vitamins, and minerals that keep you full, and enhance your sleep quality such as yogurt, almonds, cherries, eggs, turkey, hummus, protein shakes, avocados, nut butter, and many more.
Some food can enhance weight loss and sleep quality whereas other foods like fatty, greasy, fried, spicy, and sugary foods and beverages like soda can disturb your sleep. So, in case you want to take a snack late at night, plan ahead to prevent exceeding your calories requirements.
What are the health consequences of eating at night?
Eating at night can have some negative impacts on your health depending on your overall calorie requirements as well as the type and the composition of the snack you are consuming. However, it was found by several studies that people who take snacks at night have a higher body fat percentage.
Also, high body fat was coupled with a high body mass index known as BMI. People with high body fat and BMI are at high risk of developing chronic health problems such as diabetes, hypertension, and cardiovascular diseases. So, instead of losing weight, they are harming their health.
People aiming to lose belly fat should avoid late-night snacking. However, if they want to take snacks they should be careful about the quality of their food. Also, people with some health problems like gastroesophageal reflux should completely avoid late-night snacks.
Snacks directly before bedtime will exacerbate the symptoms like chest pain and heartburn. So, in such a case, people with acid reflux should take their last meal at least three hours before going to sleep to avoid sleep disturbance and discomfort.
In this brief guide, we discussed the following question: “what is the best food to eat at night to lose weight?” and other related queries.