It’s a problem that most people face when trying to eat healthy: you’re very hungry right before bed, but you don’t want to eat anything that derails your diet. It turns out, going to bed hungry maybe injured your weight loss efforts. A rumbling belly means restless sleep and the chance that you will wake up so hungry that you may make unhealthy choices for breakfast.
In addition, sleep is a essential key to lose weight; Researchers have found that sleeping five or fewer hours a night increases your chances of gaining weight! To make matters worse, lack of sleep stimulates hormones that regulate hunger, which means you have an unwanted high-calorie appetite the next day. It is better to rest well and lie down on a satisfied stomach.
Here’s a complete list of foods that help you sleep, build lean protein while you sleep, or thank you all night to avoid those morning hunger. And as you make healthier changes, here are the top 21 healthy cooking tricks of all time.
Greek yogurt is like the MVP of yogurts, due to its high protein content and low sugar content (in unsweetened varieties). Protein is satiating and can help you build lean muscle mass while you sleep. A study published in American Journal of Physiology found that eating right before bed stimulates overnight protein synthesis, which repairs and helps build muscle. Because lean protein helps the body burn fat, getting enough macronutrients is the key to weight loss.
Cherries not only satisfy your sweet appetite after dinner; they can help you be better off as well. Cherries are a natural source of melatonin, the hormone that regulates sleep. Take a bowl or glass of cherry tart juice before bed; a study published in Journal of Medicinal Food found that adults who drank cherry tart juice noticed improvements in sleep quality and duration. In addition, cherries are full of antioxidants, which can also help fight inflammation and move the scales.
Peanut butter toast is a delicious and filling snack at any time of the day, but especially before bed. This peanut butter contains tryptophan, an amino acid that helps you fall asleep, and the B vitamins in wholemeal bread will help you absorb it. In addition, there is a reason why peanut butter is one of the best fat-burning foods; is an excellent source of herbal protein to help you grow your muscles and healthy monounsaturated fats to keep you full and your belly fat to explode.
If you are one of those people who prefers to go to the gym in the evening, recovering with a protein shake can help you develop muscle while catching Zzzs. A study in Medicine and science in sports and Exercise shows that gaining 40 grams of casein protein before bed increases muscle protein synthesis, and building lean muscle is the key to getting rid of fat. Try adding a cup of casein protein powder to make a protein shake.
Cow’s cheese is almost the perfect snack before bed. It is rich in casein protein, a slow release protein that keeps you full overnight and will help you repair your muscles while resting in beauty. In addition, it contains tryptophan which induces sleep to help you fall asleep.
There’s a reason you want to take a nap after Thanksgiving dinner; the tryptophan in the turkey makes you sleepy. So, it is a perfect snack before bed, especially since protein will help you build muscle overnight. Enjoy a few slices on wholemeal bread or biscuits; fiber will keep you satisfied all night, and B vitamins will help your body absorb tryptophan.
Did you know that bananas also have tryptophan? The amino acid will help you fall asleep faster, and your fiber will keep you happy. With about 100 calories each, this sweet fruit will help you get rid of any sugar cravings you may have after dinner. Try freezing a banana (unpeeled, of course) and mash it with a fork to create a delicious ice cream-like treat.
Chocolate milk may seem like a sweet treat, but it’s actually an ideal drink for weight loss. Calcium can help melt abdominal fat; a journal study Diabetes care found that when diabetics supplemented their diet with calcium from milk, it helped them lose weight. And the story of the old wives is true: a glass of milk makes people sleepy, thanks to tryptophan. Make sure you choose a brand that doesn’t have too much added sugar or use fructose-rich corn syrup as an ingredient.
The key to losing weight could be in you, literally. Kefir, a fermented milk product, is full of probiotics to keep your gut bacteria happy and to clear your stomach. Because it is dairy, it also contains tryptophan to help you fall asleep and lose calcium.
If you feel like something salty, we eat some almonds. At 5 grams of protein a serving, they will help you repair your muscles overnight, and the fiber will keep you satisfied. In addition, almonds are a fat-burning superfood: a study from International Journal of Obesity found that overweight adults who ate 1/4 cup of almonds in tandem with a low-calorie diet for 6 months had a 62% decrease in weight and BMI compared to those who ate a diet rich in complex carbohydrates.
End your day as it began: with a bowl of cereal. Carbohydrates are good for sleep, and high-fiber whole grains will keep you full while you melt fat; studies have shown that fiber intake is associated with lower body weight, a study in Eating behavior found. Enjoy with a cup of low-fat milk for an extra dose of tryptophan, calcium and vitamin D.
You wouldn’t think that wired cheese is one of the best foods to help you sleep, but a serving has a satisfying combination of fat and protein, at about 80 calories per piece. In addition, it contains a decent dose of tryptophan; Partially defatted mozzarella, for example, contains more than 600 milligrams of the amino acid that induces drowsiness.