Are you experiencing a plateau on your weight loss journey?
Or sometimes a little demotivated all of the stressful dieting and exercise?
Imagine after one full day of being extra disciplined with what you ate and how you struggled to keep up with your daily physical routine, wouldn’t it be nice to give yourself a wee bit of a treat to cap the night off?
Also, it is a little hard to sleep at night when you are hungry. Especially, if all you can think of is one good sumptuous meal.
But, would you sacrifice all your previous efforts just for a temporary relief from your cravings?
Don’t give into the urge just yet, we can still do something about it.
This article can be one of your best friends on your effort to steer clear of the extra pounds. Just by knowing what the best foods to eat before bed are, you will be able to satiate your hunger and ensure a relaxing and comfortable night of sleep.
To Eat Or Not To Eat – That Is The Question
It is quite known that the topic of snacking at night is a very touchy and controversial topic.
Many people think it’s a bad idea to eat before bed. But, is it really?
Eating right before you hit the sack Is believed to cause weight gain. This belief is backed up by the idea that metabolism is known to slow down once you are asleep. The calories you ingested are left undigested and are stored as fat afterwards.
But, a lot of experts think that if you eat before bedtime, it is more than okay. In fact, it is believed to improve your whole sleep experience and promote weight loss.
There are no evidences, however, that prove that calories tend to have more impact in weight gain before bedtime in comparison to other times of the day.
One of the major issues that make it all the more perplexing is that there are evidences that prove both sides are right.
Comparison Table: Eating Vs Not Eating Before Bedtime
|• It prevents you from overeating and might aid in weight loss.|
• It improves your sleep quality.
• Blood Sugar in the morning and at night seems to become more stable.
|• Eating Before Sleeping may lead to habits that are not good for you.
• This is a good precautionary measure for those who are sufferers of the dreaded Acid Reflux.
The Low down On Eating Before Bedtime
Eating healthy night snacks before bedtime might help put a limit on your caloric intake.
If you tend to eat a lot before going to bed, snacking after your dinner will help reduce your urge to binge eat at night. Plenty of studies suggest that adding a tiny snack after dinner ensures satisfaction enough to last until bedtime. In the long run, this can lead to weight loss.
Eating before bedtime helps you sleep better.
Although this is not a proven fact, a lot of people believe that eating before bed have made them experience better sleep and prevented them from waking up in the middle of the night because of hunger.
Most people who suffer from interrupted sleep and sleep deprivation also develop unhealthy eating habits that could just lead to weight gain.
Eating before bedtime can help prevent instances of nocturnal hypoglycemia or Dawn Phenomenon in diabetics.
Dawn Phenomenon is when a person who has diabetes wake up with high blood sugar despite not having taken any meals before sleeping.
Nocturnal hypoglycemia is when the blood sugar lowers down, causing disruption of your precious sleep.
Medical professionals suggest eating before bedtime may remedy the problem. To be on the safe side, though, I strongly suggest checking in with your GP for further medical advice and assitance.
The Low down On Not Eating Before Sleeping
Eating Before Sleeping may lead to habits that are not good for you.
There may not be studies that strongly support evidence of weight gain when eating late at night. Bur for one simple fact, it seems to make sense. Snacking before bedtime is obviously having an additional meal. Additional meals are additional calories, whichever way you look at it.Also, there is the fact that at night, a lot of people are at their hungriest. There is something at the end of the day, that makes you want to eat a lot. Probably, the stress or strong sense of having a reward. Or it is probably the fact that sometimes, people (especially those who are under on some sort of diet) did not eat enough that day or probably ate too little.
If you have an Acid Reflux, best to leave snacking at night alone.
Esophageal Reflux affects more than 20 percent of the population. This occurs when the acid in the stomach travels towards the esophagus all the way to the back of the throat.
If you have been experiencing symptoms of heartburn, feeling like there is a lump the size of a golf ball at the back of your throat, coughing, and difficuty swallowing, you might want to eliminate your pre-bed time eating habits.
If you have a reflux disease, your condition might worsen. Laying down after eating will make it easier for the acid to shoot back up. Avoid eating three hours before bedtime to avoid aggravating your state.
Think that eating before bedtime is a more favorable option for you?
The good news is that if you choose the right food, weight loss may ensue. Double win, right? Check out my list of best foods to eat before bed.
10 Foods To Eat Before Bedtime To Lose Weight And Sleep Better
Craving something sweet after eating dinner? Grab a handful of cherries. One other advantage is that it can help you sleep better.
Why? Cherries are rich in melatonin, a hormone that aids in sleeping. Studies have proven that aside from improving the quality and duration of sleep, cherries lessen inflammation that adds up to your weight. You can try a glass of cherry juice, if cherries are not in season. Studies
Are you one of those people who likes hitting the gym late at night?
You can grab your shaker and have yourself a nice protein shake before bed for muscle recovery and better sleep. Having enough protein before bed time actually increases your chances of building more muscles. Better utilization of amino acids for a more improved protein synthesis will lead to lesser body fats and leaner muscles. There are many healthy concoctions you can search for in the internet.
Greek Yogurt has high protein and relatively low sugar. Choose the unsweetened variety, of course. Its protein content can make you feel full. At the same time, it will help you build more muscles while resting. More protein means your muscles can easily be repaired and doubled the mass. Furthermore, it is one of the best foods that burn fat because of its high protein content.
Peanut Butter Toast
Who does not like peanut butter? Smear it on a whole wheat bread and you got yourself a perfectly healthy late night snack you can munch on before bed. Peanut butter has tryptophan that induces sleep. There is the added vitamin B bonus in the whole grain bread that increases its absorption in your system. A protein source that is plant based, you can count on it to develop your muscles, keep you full, and reduce belly fat overnight.
Another protein source makes it to the list. More than just being the center of attention in any Thanksgiving dinner, turkey meat can lull you to sleep. That is why you feel really sleepy after ingesting all those slices of roasted turkey. It only makes sense to have it as a snack before bedtime. The protein will improve your muscle tone and if you pair it with wheat bread or whole wheat crackers, you will have B vitamins that can increase the absorption of tryptophan in your system.
Sounds a little sinful to have such a sweet treat late at night, does it not? However, many experts argue it is a perfect weight loss drink. It is rich in calcium that can burn belly fat and high protein content for those who workout. Milk is rich in tryptophan, a known sleep inducer. Just ask your mom how true this is.
However, be cautious of the sugar content. Choose the one that contains as less sugar as possible.
A lot of searches in Google relating to banana for late night munching usually goes like this, “Do bananas make you fat?”
Well, to answer your question it is only about a 100 calories, but its sweet fruity taste can counter any late night need for sugar. Plus, it also has tryptophan for improved sleep. For a more satisfying experience, freeze a banana. Take the frozen piece out, use a fork to mash it up, and you have yourself a delectable treat that can give ice cream a run for its money.
Another favorite bedtime snack, cottage cheese has casein protein. This particular protein gets released slowly that you will be left feeling full the entire night. Like other protein, it aids in muscle repair as you catch your zzz’s. It also has tryptophan that ensure a good night sleep.
Oatmeal topped with sunflower seeds? Yes, please! Add ground flax seeds or a few slices of banana, this typical breakfast meal can be your answer to a wonderful sleep. All of these contain melatonin that is perfect for those who have difficulty falling asleep or staying asleep.
Cereals contain a good amount of carbs. Carbs promote sleep. A whole grain cereal can quench your hunger while blasting away those unwanted belly fat. Adequate intake of fiber has shown positive effects on weight loss.
If you are looking for a salty treat to munch on late at night, a handful of almonds might just do it for you. One serving of it equates to 5 grams protein. This is enough to improve muscle recovery and burn body fat. It also contains fiber that will leave you satisfied after.
So you now know what to reach for inside the cupboard or the refrigerator. As an added bonus (I want you to be well informed as possible), I decided to throw in info on the top three foods you should totally, totally avoid before bedtime.
Top Three Foods To Avoid Eating Before Bed
Kinda seems ironic that chocolate milk received a thumbs up on this list when its healthier version, the dark chocolate, is receiving flak.
Dark chocolate, is at its essence, a lot healthier, for sure. However, eating it at night will keep your energy high during the wee hours. After all, dark chocolate has higher concentrations of stimulants caffeine and theobromine compared to other types of chocolate.
Okay, okay. I know I said carbs are good for those who have a hard time sleeping. Gobbling down a few slices of pizza will have you knocked out in a jiff, but the acid from the tomato sauce will just give you stomach problems and all that cheese will mess up the quality of your sleep. Also, let us not forget, how it is downright fattening.
Foods that are spicy can cause discomfort and irritation to the tummy and the stimulation it has on the taste buds can keep any person up at night. Those who have gastric issues will experience aggravation of their condition. Even if you were able to catch a snooze, you will end up having a hard time staying asleep.
Weight loss and quality sleep directly correlates to your nighttime snacking habits. Making a healthier choice is, of course, always up to you. Hopefully, this list can serve as your guide in making the proper selection in your attempts to lose weight without compromising your sleep quality.