It’s a conundrum most people face when they’re trying to eat healthy: You’re starving right before bed, but you don’t want to eat something that will derail your
“Diet” ( Like a tasty cake). Turns out, going to bed hungry could actually hurt your weight-loss efforts. A rumbling tummy means an unrestful sleep, and a likelihood that you’ll wake up starving, you’ll make unhealthy breakfast choices (and poor food choices for the rest of the day). Plus, sleeping Is an essential key to slimming down; researchers have found that sleeping five or fewer hours a night Increases your chances of gaining weight! Making matters worse, sleep deprivation stimulates the hormones that regulate hunger, meaning you crave high-calorie junk food the next day. It’s better to get a good night’s rest and go to bed on a satisfied stomach.
Snacking: When It comes to snacking within an hour or two of your bedtime, there are a few things to consider: First, research does link late-night calories to the potential for weight gain. One study found that eating right before turning In can make your snooze time more restless, and that sets you up for fatigue and bingeing the next day. Also, late-night noshing tends to be associated with stress eating, which leads to overindulging In high-fat comfort calories.
On the other hand, trying to catch shuteye when your stomach Is making scary growling sounds Isn’t a smart Idea, either. Your sleep quality will suffer, and you’ll feel tired and famished In the morning…both of which can lead you to overdo It and mess up your healthy-eating plans. The solution: Reach for one of these low-calorie, sleep-inducing snacks that won’t have you wake up feeling bloated or guilty.
Okay, I know It’s processed, but hear me out: One serving of this snack contains filling protein and fat, so you feel satiated…and It only packs about 80 calories. Cheese also packs the amino acid tryptophan (Tryptophan is an α-amino acid that is used in the biosynthesis of proteins. It contains an α-amino group, an α-carboxylic acid group, and a side chain indole, making it a non-polar aromatic amino acid), which may help make you drowsy.
Who doesn’t love turkey? Turkey Is loaded with sleep-Inducing tryptophan ( Even though In recent years there has been some debate Is tryptophan Is actually the cause of sleepiness after Thanksgiving dinner) My personal opinion I don’t think It’s the tryptophan I think It’s the amount of food you eat during Thanksgiving dinner. Because I never personally felt tired after eating turkey only after a bigger meal and low-fat, high-quality protein. A few slices won’t run you more than 100 calories. Choose quality turkey. Don’t go with deli turkey because It’s more processed and loaded with crap than the other stuff.
Apple and Peanut Butter
Apples and peanut butter have been a favorite snack among
“Dieters” for years. Apples have lots of fiber and a satisfying crunch ( the crunch will resemble a chip just without all the junk chips bring). The protein In the peanut or almond butter also fills you up without feeling heavy In your stomach.
If you aren’t an almond butter or peanut butter kind of person here Is a recipe for protein vanilla almond yogurt dip.
Recipe: Ingredients: 1/2 cup Justin’s Almond Butter
1 cup plain greek yogurt (vanilla)
1/2 teaspoon (cinnamon) or to taste
Directions: Combine all Ingredients In a mixing bowl and stir until well combined. Serve with fruit, graham crackers, pretzels or the dipper of your choosing!
This one Is pretty simple and straight- forward. You want to look for low-fat chocolate pudding. You want to look for chocolate pudding that Is low to no sugar. Because when It comes to low fat the products usually tend to be higher In calories and In sugar. If you love or like chocolate pudding here Is a recipe just for you.
This recipe Is best made earlier In the day so It will be ready for your bedtime snack.
- 2 cups almond milk (or milk of choice OR canned coconut milk)
- heaping 1/8 tsp Himalayan salt
- 1/4 cup Dutch cocoa powder
- uncut stevia to taste OR 1/3 cup sugar, pure maple syrup, or honey
- 1/2 cup milk of choice + 3 tbsp cornstarch (such as Rapunzel non-GMO) – Readers reported success with arrowroot, although I have not tried it
- optional 3.5 oz chocolate chips or broken-up bar
- 3/4 tsp pure vanilla extract
Directions: Heat the 2 cups milk of choice In a saucepan with the salt, cocoa powder, and sweetener. Meanwhile, whisk the cornstarch and 1/2 cup milk In a small bowl until dissolved. When the 2 cups milk are warm, add the cornstarch mixture and bring to a boil. Once boiling, stir constantly for 2 minutes. Lower to a simmer for an additional minute, then turn off the heat. Once the heat Is off, stir In the vanilla and broken-up chocolate pieces until the chocolate melts. Transfer the pudding to the refrigerator to thicken. It gets thicker the longer It sits and will be ready to consume after a few hours or overnight.
I personally don’t like cottage cheese but you can’t deny the health benefits It brings. Cottage cheese Is almost the perfect bedtime snack. It’s rich In casein protein, a slow-releasing protein that keeps you full overnight and will help you repair muscles while you get your beauty rest. Plus, It contains the sleep-inducing tryptophan to help you fall asleep.
Chocolate milk before bed might just bring you back to your childhood when you would have a glass right before bed to help you sleep. Chocolate milk may seem like a sweet Indulgence, but It’s actually an Ideal weight-loss beverage. The calcium can help melt belly fat; researchers found that people who consumed 1,000 mg more of calcium lost 18 pounds of flab, and the Important nutrient gets absorbed better thanks to milk’s vitamin D. The protein content Is filling, and It can be especially helpful If you’re an evening exerciser: research suggests that low-fat chocolate milk Is a good beverage to help you recover after a sweat sesh. And the old wives’ tale Is true: a glass of milk makes people sleepy, thanks to the tryptophan. Just be sure to choose a brand that doesn’t have too much-added sugar or use high fructose corn syrup as an Ingredient even though In recent studies It shows that high fructose corn syrup may not be as bad for you as regular white sugar.
Kefir Is a sour-tasting drink made from cow’s milk fermented with certain bacteria. Kefir may be the key to losing weight could be In your gut — literally. More and more research Is pointing to the relationship between your gut bacteria and weight. Kefir, a fermented milk product, Is packed with probiotics to keep your gut bacteria happy and de-bloat your stomach. Since Kefir Is dairy, It also has tryptophan to help you fall asleep and slimming calcium.
If you’re craving something salty, munch on some almonds. At 5 grams of protein a serving, they’ll help you repair muscle overnight, and the fiber will keep you satisfied. Plus, almonds are a fat-burning superfood: One study found that overweight adults who ate ¼ cup of almonds for 6 months had a 62 percent reduction In weight and BMI.
Yes, these are snacks that are for bedtime. I don’t recommend eating these things during the day since some of these things contain tryptophan. But If you want to eat these things anytime you can. Again like I mentioned above I don’t think tryptophan Is what makes you tired but then again everybody Is different so here Is your friendly warning.
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