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Before going to bed, hunger symptoms may be your body’s way of telling you that you need a snack. In order to prevent morning hunger, having a nutritious, low-calorie snack before night can help manage blood sugar levels. But eating the wrong things before bed might make you sleep poorly, add extra calories to your body, and make you gain weight.
Most people’s issue with bedtime snacks is that they mindlessly consume the wrong things while they’re not really that hungry. I’ve compiled 7 wholesome snacks for weight loss and improved sleep because of this.
Do Bedtime Snacks Cause Weight Gain?
Do’s and Don’ts of Bedtime Snacks
7 Bedtime Snacks for Weight Loss and Better Sleep
1. Do Eat Small, Light Portions
If you require a snack before bed, aim for small, light servings that will help to quell your appetite and encourage a restful night’s sleep. Going to bed hungry will probably result in you overeating at breakfast when you wake up. Bananas and nut butter are other healthy alternatives, as are small portions of fruit or popcorn.
2. Don’t Overeat
Snacking before bed is frequently a thoughtless habit that causes overeating. Pay attention to your food as you eat, avoid eating in front of the TV or your phone, and portion management are all ways to prevent bingeing. The likelihood that you’ll overeat increases with your level of distraction and portion management.
3. Do Include Your Bedtime Snack in Your Daily Calorie Count
Include your nighttime snack in your daily calorie count if you’re afraid that it may interfere with your weight loss efforts since you’re focused on it. Focus on making your other meals a little bit lower in calories to make up for the additional calories before bed instead of eating your usual calories and adding a snack.
4. Don’t Eat Heavy Foods
If you want to have a good night’s sleep and reduce weight, stay away from greasy, fatty meals before bed. Pizza and other fatty foods take a while for your body to digest, making it difficult for your body to burn off fat as you sleep. Additionally, you may have stomach churning and abdominal cramps as your body tries to digest the meal, which can keep you awake and make you feel uncomfortable.
Depending on the snack, yes. Having a small, nutritious snack after supper is perfectly acceptable if you are hungry. The issue is that individuals frequently eat at night for reasons unrelated to hunger. Late-night snacks often consist of copious amounts of high-calorie items like chips, chocolate, or candy to sate a sweet craving, relieve tension, or pass the time when they are bored or lonely.
While watching TV or reading through social media, this sort of nibbling is often unrestrained, and before you know it, you’ve consumed the entire bag of M&Ms. Overeating, indigestion, and sleep issues may come from this.
1. Popcorn
Before night, popcorn is a fantastic low-calorie snack (without butter or toppings). It is a carb that aids in bringing tryptophan from the blood into the brain to raise serotonin levels. Our circadian rhythms are greatly influenced by the hormone serotonin, which is also associated with better sleep.
3. Whole Wheat Toast with Hummus
Magnesium, which is abundant in wheat flour and has been demonstrated to improve adult sleep quality in general and insomniacs in particular, can benefit from it. Chickpeas, which are rich in B vitamins, are used to make hummus. Your body need B vitamins to digest proteins, carbohydrates, and lipids.
4. Banana with Almond Butter
Bananas and almond butter both have magnesium and potassium in them. These two are both organic muscle relaxants that promote sleep. Potassium controls your pulse, which aids in better sleep, while magnesium has been shown to reduce cortisol, the „stress hormone“ that can keep you up at night.
5. Plain Greek Yogurt and Blueberries
Calcium, which your body requires to produce melatonin from the amino acid tryptophan, may be found in plenty in plain Greek yogurt. Additionally, it contains a lot of protein, particularly casein, which has been found to minimize appetite the next morning and lower the likelihood that you’ll overeat at breakfast.Blueberries are high in fibre and antioxidants, which soothe your body and brain and lead to less overall stress.
6. Handful of Nuts
Due to their naturally occurring melatonin, protein, and magnesium, nuts like almonds and walnuts help sate appetite and cravings while promoting slumber. Make sure the nuts have little to no added salt because it can interfere with sleep, and limit your calorie intake to 1 oz of nuts before bed to avoid disrupting your sleep cycle.
7. Oatmeal with Cinnamon
Melatonin, a hormone that aids in the timing of your circadian cycles and with sleep, may be found naturally in oats. Although they are a nutritious whole food that are rich in vitamins, minerals, and fiber, oatmeal has more calories than some of these other alternatives, so if weight loss is your main goal, only eat a modest serving. Cinnamon may be used as a garnish because it balances blood glucose, which controls desires, weight, and mood.
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