The biggest problem of people who want to lose weight and eat healthy is the choice of products they can eat before bedtime. Going to bed hungry can actually hurt your health, so this is important to eat something. By going to bed hungry, you can increase your risk of unrestful sleep and unhealthy breakfast choices. Moreover, unrestful sleep makes you more prone to weight gain. But what foods should you eat to feel full and avoid extra calories?
Keep reading to discover 8 healthy low-calorie foods that can keep you satisfied all night.
1. Greek yogurt
Greek yogurt is a perfect choice if you want to eat something before bedtime. It has high protein and low sugar content. The protein keeps you satisfied and helps build lean muscle while you sleep. By eating protein before bedtime, you stimulate overnight protein synthesis. This helps your body repair and grow muscle mass. Lean muscles help your body burn fat which is a key for weight loss.
2. Banana
Bananas are a great source of tryptophan. This amino acid can help you fall asleep faster and sleep better. Bananas contain a lot of fiber that keeps you satisfied. This sweet fruit helps suppress cravings for something sweet you might have after dinner. You can make tasty and healthy ice cream by freezing an unpeeled banana and mashing it with a fork.
3. Cherries
Cherries can help you feel full during a night’s sleep and help you sleep better. Cherrie is a natural source of melatonin. This hormone helps regulate the circadian rhythm responsible for the sleep/wake cycle. Cherries have low calories content and are filled with vital antioxidants. They help fight inflammation and maintain normal body weight. You can have a glass of tart cherry juice before bed to improve your night’s sleep and maintain a healthy weight.
4. Protein shake
A protein shake is a great way to recover after evening training. Protein shakes before bedtime can help you build muscle while you sleep. About 40 grams of casein protein before bed can boost muscle protein synthesis. Building lean muscle is important to get rid of annoying fat deposits.
5. Kefir
Improving your digestion and intestinal health can be a key to losing weight. Kefir is a fermented milk product filled with probiotics. They help keep your gut bacteria happy, relieve bloating, and maintain healthy body weight. Kefir is a source of tryptophan that helps you fall asleep and calcium that promotes weight loss. This product doesn’t overburden your stomach and is allowed after weight loss surgery.
6. Cottage cheese
Cottage cheese is a perfect low-calorie snack before bedtime. This is a rich source of casein protein. This is a slow-releasing protein that can keep you full overnight and repair muscles while you sleep. Cottage cheese contains tryptophan. This is a sleep-promoting nutrient that can help you help you fall asleep faster and sleep better.
Cottage cheese is a rich source of calcium. Calcium helps reduce weight and promotes easier weight maintenance.
7. High-fiber cereal
The bowl of cereal is a good way to end your day. Carbs promote better night’s sleep. Fiber-rich whole grain cereals will keep you full while melting fat. High fiber intake is associated with lower body weight. You can mix cereal with a portion of low-fat milk for an extra dose of tryptophan, calcium, and vitamin D.
8. Turkey
There is a good reason why you often feel drowsy after Thanksgiving dinner. Turkey contains a compound called tryptophan. This is an amino acid that boosts the production of melatonin, a hormone regulating your sleep/wake cycles. Protein in turkey helps build muscle overnight and the fiber keeps you satisfied. This makes turkey a perfect pre-bed snack.
