Imagine when your tummy began to rumble just before you go to sleep but you chose to ignore it because you are tryng to lose weight. This could bother your sleep but there are no other way to do it. Wait, hold that thought… we have good news for your problematic way in eating and sleeping and also weight loss. You can have a good night sleep and still cut some weight by eating snacks before bed.
There is actually No one particular food eaten before bedtime will help you lose weight. But if having a light snack before bed helps you sleep better and keeps you from overeating the next morning, then it might help you lose weight. When you’re trying to lose weight, the most important factor is creating a calorie deficit by taking in fewer calories than your body burns each day. That way, you’ll burn fat and lose weight. If you’re planning on snacking before bed, make a plan that allots just the right number of calories to each meal and snack so you’re sure you don’t overeat. Slow-digesting proteins could aso provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.
Divvying up the Calories The National Heart, Lung, and Blood Institute says that most women can lose weight by reducing their calorie intake to 1,000 to 1,200 calories and most men can shed pounds by reducing their daily intake to 1,200 to 1,600 calories. If you’re eating 1,200 calories per day, for example, and you plan to have three meals and three snacks a day, you might try three meals of 300 calories each and three snacks of 100 calories each. If you’re eating 1,600 calories a day, your pre-bed snack might include 150 calories. This is a small number of calories, so you’ll have to choose your foods wisely.
Here are some suggestions:
1. White Meat Protein (not red meat)
White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy… a double win! Red meat has a significantly higher insulin response so it’s best to avoid in the evening.
2. Cottage Cheese
Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you’re using plain cottage cheese, not the flavored varieties with added sugars.
Super Snacking Foods
Healthy bedtime snacks with 150 calories or less include an ounce of pumpkin seeds with 126 calories, an ounce of air-popped popcorn with 110 calories or 2 tablespoons of home-prepared hummus with 10 medium baby carrots. You could also have 1/2 cup of oatmeal made with water and sprinkled with a dash of cinnamon, or one medium tucked inside a small whole-wheat pita bread pocket.
Besides staying within your calorie goals for the day, you want to make sure your snack doesn’t interrupt your ability to get a good night’s rest. Avoid eating or drinking anything with caffeine, which is a stimulant and could keep you up late into the night. Avoid fatty foods, which take a long time to digest and can disrupt sleep. Also avoid spicy foods before lying down for sleep, especially if you’re prone to heartburn.
Sources: livestrong, biotrust