Many people believe that eating before bedtime will cause weight gain.
This simply isn’t true!
It’s the quantity and type of food that is important rather than when you eat it.
Providing you supply your body with fewer calories than it needs so that it has to use your fat reserves to make up the deficit, you will lose weight – even if you only ate one meal a day just before you went to bed.
However, there are a few foods that you can eat right before bedtime that might enhance weight loss providing that you have created the required calorie deficit. Where some will boost your metabolism, others simply ward off midnight hunger pangs so you are less likely to get up and eat snacks when you should be sleeping.
Of course, you still need to make sure you eat healthily the rest of the time too!
1. Cottage Cheese
Cottage cheese contains a lot of calcium caseinate which is a slow digesting protein.
Protein has a high thermic effect which means it requires a lot of energy to digest it.
Protein’s thermic effect is around 30% so for every 100 calories of protein you eat, 30 calories are “lost” during digestion.
Eating cottage cheese before going to bed should result in increased metabolic rate while you sleep which could increase fat burning.
Add some sunflower seeds or a teaspoon of olive oil to enhance this effect.
2. Greek Yogurt
Unsweetened Greek yogurt is high in fat-burning protein, rich in metabolism-boosting calcium, and a good source of tryptophan which can enhance sleep.
This combination of ingredients makes it a great pre-sleep snack and one that will leave you satisfied without filling you up or breaking the calorie bank.
It also contains gut-friendly probiotics – a healthy gut and digestive system being essential for efficient fat burning.
3. Sliced Apple and Peanut Butter
Apples are high in fiber and slow-releasing carbohydrates which make them ideal for eating before bed.
They are also filling and tasty! Add a tablespoon of natural peanut or almond butter and you have a great fat-fighting, high protein, snack.
Nut butters are high in healthy fats that will help keep you feeling fuller for longer.
In short – a sliced apple and peanut butter will stop any nighttime hunger pangs in their tracks!
Bananas are the original convenience food; just peel and eat – no messy preparation or washing dishes required.
They are also high in filling fiber and, so long as you avoid bananas that are turning brown, packed with slow-releasing carbohydrate.
This means your blood glucose levels will stay stable all through the night so you are less likely to wake up feeling hungry.
Bananas are also high in relaxing tryptophan which will help you doze off to sleep more easily.
5. Turkey Slices With Mashed Avocado
Turkey slices and avocado are a perfect match; turkey is high in fat-burning protein and sleep-inducing tryptophan, while the healthy fats in the avocado delay gastric emptying so you’ll feel fuller for longer and won’t wake up craving a midnight snack.
Cut a ripe avocado into quarters and mash one quarter with a little lemon juice and sea salt.
Spread the mashed avocado between two turkey slices and eat it like a sandwich.
THE BOTTOM LINE
Providing you eat healthily and sensibly before bed, a nighttime snack can enhance rather than hinder fat loss.
If you often wake up feeling really hungry part way through the night and find yourself wrist-deep in high calorie left-overs, break your hunger cycle by eating one of these snacks just before you go to bed.