Top 10 foods you can eat before bed for weight loss
Snacking before bed or not: a question that still causes controversy among nutritionists, nutritionists and doctors today. If earlier such a meal was forbidden during weight loss, now there is an increasing opinion about its inclusion in the diet.
Eating at night every day, of course, is still undesirable – better plan a normal dinner 2 hours before bedtime. But in case of an attack of hunger, a light snack is not prohibited. Most importantly, the foods should be easy to digest and low in calories. This is enough to get enough and sleep.
Top 10 foods you can eat before bed
For late meals, it is recommended to choose a product that is quickly processed in the digestive tract and is easily absorbed. The calorie content of the dish should be low, with a minimum amount of fat. No place for evening snacks and too many carbohydrates. It turns out that before bedtime you can eat protein foods, as well as foods rich in fiber, vitamins and minerals. A snack before bed should not exceed 5-10% of the daily calorie intake.
Allowed food groups for dinner:
- low-fat meat and poultry;
- fish or seafood;
- chicken eggs, quail;
- vegetables without starch, herbs;
- unsweetened fruits, berries;
- fermented milk products.
Read also our other articles on nutrition:
1. Kefir with a fat content of up to 2%
What is the use of the product: Normalization of metabolic processes, cleaning from toxins and toxins, enrichment of intestinal microflora, help in losing weight or maintaining shape, strengthening immunity. The composition of kefir includes vitamins B, zinc and selenium, iodine, phosphorus, calcium. The latter elements are good for bones.
Why you can eat at night: Appetite is reduced, insomnia is eliminated, and the process of fat burning at night is stimulated. Kefir contains few calories, while the drink quickly saturates and is easily absorbed in the digestive tract.
KBZHU per 100 g: Proteins – 3.4 g, fats – 2.0 g, carbohydrates – 4.7 g. 100 g contains 51 kcal.
2. Natural yogurt without additives
What is the use of the product: Improving metabolic processes, strengthening teeth and bones, improving digestion, restoring a healthy composition of the intestinal microbiota. Yogurt has a positive effect on the central nervous system, muscle mass, heart and blood vessels. It contains proteins, calcium, phosphorus, zinc and B vitamins.
Why you can eat at night: Quickly satisfies hunger, satiates for a long time and is easily digested. Protects the product from overeating before bedtime. The main advantage is that if you eat at night, there will be no discomfort and heaviness in the digestive tract.
KBZHU per 100 g: Proteins – 5.0 g, fats – 3.2 g, carbohydrates – 3.5 g. 100 g contains 66 kcal.
3. Cottage cheese (fat content 5%)
What is the use of the product: Saturation of the body with a slow protein – casein. If you use this product at night, then for several hours a uniform supply of amino acids to muscle tissues will be maintained. Cottage cheese is rich in calcium, thanks to which bone tissue becomes stronger, hair, teeth and nails are strengthened. Curd is considered the best way to prevent osteoporosis.
Why you can eat at night: On average, 100 g of cottage cheese with a fat content of 5% contains only 120 kcal. Of these, 17 g is protein, which provides satiety and protects muscles from decay. This is the perfect dinner for exercising people. In addition, curd contains a lot of tryptophan, an amino acid that relieves insomnia, anxiety and depression.
KBZHU per 100 g: Proteins – 17.2 g, fats – 5.0 g, carbohydrates – 1.8 g. 100 g contains 121 kcal.
What is the use of the product: Acceleration of metabolic processes, activation of the breakdown of adipose tissue during weight loss, increase in muscle volume. It is necessary to add cod to the diet to support the functions of the central nervous system and thyroid gland, to prevent diseases of the heart and blood vessels. The product includes Omega-3, vitamins B and D, selenium, potassium.
Why you can eat at night: Fish supplies protein that is easily absorbed in the stomach with the intestines and does not overload the digestion process. This product can be used at night while losing weight, since it contains few fats and calories. Instead of cod, you can take any lean fish. [Топ-10 видов нежирной рыбы для похудения]
KBZHU per 100 g: Proteins – 17.7 g, fats – 0.7 g, carbohydrates – 0 g. 100 g contains 78 kcal.
5. Turkey or chicken breast
What is the use of the product: Supplying proteins and amino acids for muscles, helping to lose weight, supporting the functioning of the thyroid gland with the central nervous system. Turkey is useful because of the presence of iron in the composition, which protects against the development of anemia. At the same time, meat contains a lot of vitamins B1, B6 and B12, selenium, magnesium, zinc.
Why you can eat at night: Saturates the body with tryptophan, the amino acid activates the production of melatonin. This substance helps to fall asleep faster and also ensures sound sleep. In the evening, a small portion is enough.
KBZHU per 100 g: Proteins – 19.2 g, fats – 0.7 g, carbohydrates – 0 g. 100 g contains 84 kcal.
What is the use of the product: Replenishment of protein reserves, suppression of the inflammatory reaction in tissues, protection of cells from the influence of free radicals. The level of the hormone responsible for feeling full is increased. Omega-3 contains iron and selenium, iodine, vitamins A, E and B12. Improves the health of skin, hair, nails.
Why you can eat at night: Seafood contains a high percentage of protein with easy and quick absorption, which satiates without heaviness in the stomach. In the composition there are no carbohydrates and a minimum of fat, which means that it is allowed to use on a diet.
KBZHU per 100 g: Proteins – 22.0 g, fats – 1.0 g, carbohydrates – 0 g. 100 g contains 97 kcal.
7. Boiled egg whites
What is the use of the product: A burst of hormones of joy and growth, giving the muscles tone, supporting the process of cell renewal, raising the mood. Egg whites are considered to be excellent immune stimulants. The product is useful for the brain with the central nervous system, hematopoiesis. Vitamins B, sodium, sulfur and selenium are present.
Why you can eat at night: Egg whites quickly satisfy hunger without unnecessary load on the digestive tract, saturate with protein, contain few carbohydrates and lipids. Boiled, they stimulate fat burning, even if they are eaten at night.
KBZHU per 100 g: Proteins – 11.1 g, fats – 0.2 g, carbohydrates – 1 g. 100 g contains 48 kcal.
What is the use of the product: Neutralization of free radicals, protection of the heart and blood vessels from the development of diseases, elimination of inflammation. Decreases blood glucose, improves the work of the digestive tract and central nervous system, strengthens the immune system. Broccoli contains dietary fiber, antioxidants, vitamins K and C, potassium, selenium.
Why you can eat at night: Hunger disappears without consequences for body weight and shape, and the body is saturated with useful substances. The production of enzymes for food processing is stimulated in the digestive tract, therefore there will be no heaviness in the morning.
KBZHU per 100 g: Proteins – 3.0 g, fats – 0.4 g, carbohydrates – 5.2 g. 100 g contains 28 kcal.
9. Green apples
What is the use of the product: Improving the lipid profile, building blood pressure, preventing diabetes and heart disease, blood vessels. Both the central nervous system and the gastrointestinal tract are supported, cells are protected from damage. Apples are useful for the liver with immunity, vision, bones. Lots of vitamin C, iron, copper, fiber.
Why you can eat at night: Significantly reduce appetite, satisfy hunger for sufficient time to fall asleep. Fruits are quick to digest and are low in calories. A small portion of ~ 200 g is enough (overeating may cause flatulence).
KBZHU per 100 g: Proteins – 0.4 g, fats – 0.4 g, carbohydrates – 9.8 g. 100 g contains 47 kcal.
What is the use of the product: Restoring the normal functioning of the gastrointestinal tract, improving the intestinal microflora, normalizing cholesterol with sugar, helping in the fight against excess weight. Contains vitamin C, fiber, potassium, antioxidants.
Why you can eat at night: Eliminates fatigue and insomnia, satiates without a lot of calories and fats. After taking the berry, it is easier to fall asleep. For weight loss, it is no less useful, since it contains manganese, which stimulates fat burning. Strawberries can be eaten before bed, but no more than a handful.
KBZHU per 100 g: Proteins – 0.8 g, fats – 0.4 g, carbohydrates – 7.5 g. 100 g contains 41 kcal.
Losing weight requires adhering not only to a calorie deficit with the correct calculation of BJU, but also the correct distribution of products throughout the day. If this principle is not followed, then the result can be expected for a very long time. So, the evening should be left for protein and vegetables, and it is undesirable to eat carbohydrates at night.
For the first half of the day and in the morning, food rich in carbohydrates is suitable. These are cereals and healthy bread, flour products, PP-sweets, honey, dried fruits and berries. At the same time, fatty foods are added: nuts, cheese, butter. It is not recommended to take such food for the evening, as it takes a long time and is hard to digest.
Read also our other articles on nutrition: