Most people assume that eating a few hours before bedtime will inevitably get them to put some weight on. The truth is you might gain weight if you eat French fries and a few burgers night by night before bedtime. However, whether you have just finished your workout, a long day at work or you just feel like having a snack, you can eat before going to sleep. What really matters is what you eat then. So, what are the best foods to eat before bedtime?
Cherries make excellent desserts. They can satisfy your craving for something sweet, but they will also help you fall asleep much easier because of the high amounts of melatonin, known as the sleep hormone. You can either have a bowl of cherries or some freshly squeezed cherry juice right before bed.
Since they are fruity and natural, your body will not gain weight, so there is nothing to be concerned about. In fact, they are extremely rich in oxidants, so they can fight inflammation and other health related issues.
You do not necessarily have to be a gym freak in order to enjoy a protein shake every once in a while. However, if you hit the gym in the evening, it makes an even better choice. It fuels your body and feeds the torn muscles after an intense workout. Besides, the whole process takes place overnight, as you sleep – even better!
The science behind protein shakes before bedtime is fairly simple to understand. Your muscles rest and recover without being exposed to any stress. They use the amino acids for a more efficient protein synthesis as well. Not only do protein shakes help you build muscle, but they also aid in burning fat.
Turkey makes a solid snack before bedtime. You do not have to have a heavy meal though, but just a snack. It makes no difference if you have just returned from the gym or a long day at work – you do need to eat. It is rich in protein, which also helps muscle synthesis.
So, how much turkey should you have before going to sleep? Generally speaking, a few slices mixed with some rice cakes, crackers or wholewheat bread will do the trick. You will get a decent dose of fiber and vitamins – excellent for a good night’s sleep and an energetic morning.
Chocolate milk looks suitable to your sweet tooth nature, but it is also a healthy weight loss solution before hitting the bed. It is obviously rich in calcium, which will burn belly fat much faster. Besides, the vitamin D in milk also eases the absorption of calcium. Rich in protein, chocolate milk will fill you up and help your muscles after an evening workout.
Worried about the sugar? Check the ingredients then. Pick a brand that does not overwhelm its products with sugar. At the same time, fructose corn syrup is a no-no before bedtime.
If sugar is not your thing but you feel hungry and craving for something salty, almonds make an excellent solution. Believe it or not, a serving has around 5g of protein. Fix your muscles overnight and get enough fiber to feel your stomach full.
Almonds are often featured among the most powerful fat burning foods too. When combined with a healthy lifestyle and exercise, having ¼ cup of almonds every evening will help you shed that unwanted belly flab.
When they hear about peanut butter, the uneducated will always blame its high amounts of fat – what a terrible mistake! Peanut butter is not just delicious and filling, but it also makes a good night snack. It is rich in tryptophan – one of the sleep amino acids.
Mix it with wholegrain bread for some vitamin B intake and enjoy. The plant based protein is healthy and helps fix damaged muscle, while the monounsaturated fat helps against belly flab. Plus, you only need a slice or two to fill full, so you are less likely to exaggerate.
Ask bodybuilding and fitness enthusiasts about their favorite late night snacks and most of them will give you the same answer – cottage cheese. Some of them have up to a few servings. What are their reasons? Cottage cheese is rich in casein. It is a protein that slowly releases into the body. In other words, it keeps you full for longer times, but it also feeds your muscles overnight.
As if all these were not enough, cottage cheese is rich in tryptophan, which will make you feel sleepy within minutes.
You cannot lose weight without vitamins A and C, so you need bell pepper on a regular basis. It is rich in powerful antioxidants and helps digestion with only 30 calories. Recipes are quite varied too.
With just 15 calories, a butternut squash serving helps losing those unwanted fat deposits due to the high amounts of fiber. They can be eaten in all kinds of recipes.
Often referred to as zucchini, courgettes have around 17 calories, but they include huge amounts of antioxidants. You can cook them or eat them raw in salads.
A serving of horseradish has 27 calories and goes in salads, soups and smoothies. There are more types of horseradish out there and they all have similar properties.
Carrots have about 50 calories, but there is nothing to worry about. They balance the blood sugar and help your body against water retention.
The summertime is ideal to abuse tomatoes because they only have 17 calories. You can also marinate them for the wintertime. They go with all kinds of foods and can be eaten raw too.
With just 25 calories in 3 ounces, cauliflower can reduce the levels of bad cholesterol and burn calories in no time if cooked accordingly. Steam cooking it is the way to go.
Beetroot is also known as the medication vegetable with just 40 calories and the most powerful antioxidants you can have. Nothing beats it.
Kale has 23 calories in 3 ounces and is rich in nutrients. It makes a good ally against excessive weight, but it also boosts your energy – excellent for a good meal before hitting the gym.
Cabbage has less than 25 calories in 3 ounces. Its efficiency depends on how you cook it. Ideally, you should eat in raw in salads. It has a high amount of nutrients if boiled as a soup too. However, some of the nutrients will be gone if you fry it or cook it in an oven.
The weight loss process is like marriage – not too difficult, but quite exciting if you do it right. If you know what the right foods are, you can eat them in heavy amounts and come up with all kinds of combinations. Ideally, you should opt for foods with no calories. Although they are called zero calorie foods, they still come with up to 50 calories for 3 ounce servings, but they stimulate fat burning right away.
Most people peel cucumbers before eating them raw or dropping them in salads. What they do not know is the fact that the peel has more nutrients than the core. A cup of chopped cucumbers will only bring in 15 calories, while the large water content will put your hunger to sleep.
If you want to lose weight without too much effort and enjoy the waist of a bee, you need to have grapefruit on a regular basis. It has around 40 calories and can bring in some powerful antioxidants.
A celery serving barely has 5 calories – close to nothing. Moreover, having celery on a regular basis will help defining your muscles and burning fat.
Apples are rich in pectin – a soluble fiber that can also be purchased in supplement form. It is essential for quick and healthy digestion. Eat apples raw.
Seaweed refers to multiple types of marine algae. Although some types of seaweed can be disgusting in taste and odors, they are extremely healthy. A serving has around 6 calories and given its nutrients, it can prevent fat accumulation from foods.
Asparagus might be a bit more expensive than other vegetables, but a good serving will only bring in 20 calories. It balances the blood sugar and destroys fat cells.
A heavy melon serving has 80 calories. However, it has a huge amount of water and its nutrients help you lose the excessive weight by clearing toxins off your body.
Broccoli and other vegetables from the same family are mandatory if you want to lose weight. They have about 25 calories per serving and can be cooked in multiple ways. They bring in vegetal protein, fiber and antioxidants.
You can abuse salad because it only has 4 calories while supporting your body with the most common nutrients. Spinach, for example, is exceptionally healthy.
Mushrooms barely have 25 calories and fortify your immune system, as well as the digestive tract. They can prevent colon cancer.
Medicine and its role are incontestable – they can save lives! The same rule applies to the role of nutrition in maintaining or obtaining certain stages regarding health. Your diet is what truly support you, like a fuel. Remember the old saying – your diet is your medication. In today’s world, there is a fine line between staying healthy and falling into a trap. So, what are the most important principles about a healthy diet?
Balanced Dieting to Prevent Deficits
In the attempt to choose a healthy diet, most people have one common tendency – clearing all the fat out of it. They assume that fat is responsible for their own fat. It might be true if you eat fatty foods for breakfast, lunch and dinner, but other than that, it is completely false.
It was actually proven that whether you want to lose weight, gain muscle or stay toned, small amounts of fat will not harm your diet at all. They will not harm the weight loss process. Instead, fat is actually beneficial. Vegetative oils – especially the olive oil – come with certain substances that will help you prevent plenty of cardiovascular affections.
Have Glucides in Moderate Amounts
Some glucides are absorbed extremely fast. They go straight to the blood, so they obviously raise the levels of insulin. Insulin is the hormone responsible for hunger sensations. When its balance goes out of control, it has a significant impact over the process of fat growth. The most common glucides are found in sugar, honey, bread, corn and potatoes.
A different type of glucides is absorbed much slower. As a direct consequence, it can help keeping hunger sensations under control. Fructose, cocoa milk or low fat yogurts belong to this category. Basically, they make you feel full, so you will not feel like eating all the time.
Fight Against Frustration
If you decide to follow a particular diet, make sure it can actually match your lifestyle and necessities. Many diets fail to work in the long run for a simple reason – they ditch too many foods that you are used to. You can quit a type of food, but how about 25 of your favorite foods then? Your body will suffer when these foods are gone, so results are worthless in the long run. You aim to adopt a healthy diet, but you will fail eventually.
There will be a moment when you will simply jump over all these forbidden foods and lose all your previous work. It is called the yo-yo effect.
So, what is the solution for a healthy nutrition then? Easy – do not give up on foods you love. Just have them in tiny amounts. Every few days, you can have an ice cream or a plate of French fries. The key is not in how much you eat, but in how frequently you do it.