Is your stomach rumbling right before bedtime? You could potentially have a problem on your hands, especially if you’re trying to shed some pounds. It’s hard to fight the temptation if the pang doesn’t even let you sleep. So, don’t fight it! Check out these bedtime snacks for weight loss.
The best bedtime snacks for weight loss
There are two main issues with snacking before bed. The first is that you will be ingesting calories that provide energy to the body, but instead of using them, you will be resting. What happens, then? This extra fuel is stored as fat for later use and there go all your efforts.
The second issue is that you will be activating your digestive system right before bed and, depending on what you eat, it can be a quick on-and-off thing or it can take much longer and affect your sleep. Since good sleep is key to lose weight, there go your efforts once again.
But don’t despair, and find out below which are the best bedtime snacks for weight loss.
Apple slices with a spoon of peanut butter
Apples have a lot of fiber and peanut butter has a decent amount of protein. These two nutrients make you feel satisfied quicker and with fewer quantities of food, and they also support a longer sense of satiety.
Not only will they fix you pang right away, they will prevent you from relapsing before sleep comes.
Greek yogurt is low in fat and calories, but rich in protein. Once again, this macronutrient will make you feel satisfied and satiated quicker and for longer.
Plus, Greek yogurt also has probiotics which support a healthy gut and an easier digestion.
Cherries have more benefits than what they are credited for. They won’t necessarily help you with weight loss but they low-calorie and have an interesting content of melatonin, the hormone responsible for regulating sleep.
By eating a small portion of cherries you can increase the levels of melatonin in your body to relax you and let sleep come quicker. And you can’t eat and sleep at the same time.
This cheese has a very good content of casein, a slow acting protein. This nutrient is most effective at night increasing satiety for longer and slowly working to repair the muscle fibers while reducing muscle breakdown.
You can eat a little bit of cheese directly or add it to a slice of whole wheat bread.
Turkey meat is rich in high-quality protein, which will make you feel satiated for longer and avoid other cravings.
What makes it one of the best bedtime snacks for weight loss, is that, besides this protein content, this meat is also low in calories and contains tryptophan, an amino acid that induces sleep.
Carrots have a decent amount of fiber and are low-calorie with 100g having on average 40 calories only. They will make you feel full quickly and you can go have a proper rest without fearing having ruined your diet.
Plus, they are crunchy and keep you munching for longer which tricks the body into thinking you’re eating more than you are.
Kefir is rich in probiotics that help keep your gut healthy and reduce any bloated feelings. It will also ease up digestion so it won’t interfere with your sleeping pattern. Moreover, it contains tryptophan, which induces sleep.
Kefir might not be the most attractive option out of the best bedtime snacks for weight loss, but you can improve its flavor by blending it with some berries, for instance.
Oats are packed with protein and complex carbs that provide for a slower digestion. Not only will they not affect your sleep, this slow pace prevents sudden blood sugar crashes.
Oats are also a great source of melatonin, one of the hormones that regulate sleep, and they stimulate the production of serotonin, another hormone that relaxes your nervous system and reduces stress.
Best bedtime drinks for weight loss
Kefir was already mentioned before as one of the best bedtime snacks for weight loss but there are other drinks you can have without risking ruining your diet.
In fact, you can even find drinks that actively burn fat while you are sleeping. Ginger tea or grape juice are two good examples. Chamomile tea can also relax you for a better sleep and it has been linked to weight loss, although no study has confirmed this direct relation.
And obviously, the classic glass of warm milk. It has casein, which makes you feel satiated for longer; tryptophan, that induces sleep; and its warmth and familiar taste will also help relax.
Other tips and tricks to control your pangs
Cravings are one of the worst enemies of weight loss as they strain the little self-control you have when you’re on a diet. They are especially worse when they hit at night, as the calories ingested will become fat deposits instead of energy.
These snacks and drinks can support you in your fight against these pangs, but remember that moderation is key. Likewise, instead of attacking these foods, try to eat and munch them slowly to give their nutrients the opportunity to act and control your hunger.
In the video below you can find other strategies and foods that can help you suppress your craving at any time of the day.