You may have heard Eat before bed teeth No. If your goal is weight loss, that couldn’t be further from the truth — and we have the science to prove it.
A research review found that small snacks may actually be beneficial for cardiovascular and metabolic health and may boost muscle protein synthesis. In short, there is no need to avoid Eat a midnight snackIf you’re trying to lose weight, this advice applies.
If you’re craving something to eat late at night, keep reading. We spoke to registered dietitians about what to choose to support weight loss. Here’s what they said:
What to consider when choosing a late-night snack
Late-night snacking doesn’t have to mean a trip to the pantry for potato chips and cookies (or, let’s say, old-fashioned TV treats). While those snacks are delicious, there are better options that are more suited to weight loss. “I encourage my patients to embrace a ‘one size fits all food’ philosophy, but nighttime comes with its own challenges,” says registered dietitian and certified personal trainer. Nicole Rodriguez, RDNFor example, spicy, greasy, and fried foods can cause indigestion, and sugary foods can cause blood sugar levels to spike. Both of these can disrupt sleep, and lack of sleep can affect your appetite, Weight loss becomes difficult.
However, when it comes to evening snacks, there are two nutrients to focus on: protein and fiber. Lauren Harris Pincus, MS, RDNFounder of Nutrition Starring Youth Easy recipes for people with prediabetesThese provide staying power, she says: “Continuing with these choices gives you the opportunity to better stabilize your blood sugar and maximize your nutritional intake throughout the day.”
here Nutritional parameters Things to look for when searching for a late-night snack:
calorie
Aim for around 200 calories per snack, depending on your personal energy needs, to avoid feeling overly full before bedtime.
protein
Make sure your snack contains protein – aim for 7 grams or more to be a good source of protein.
fiber
Fiber helps you feel fuller for longer, which can also help you reach your weight loss goals by making you feel fuller and less likely to eat mindlessly. Make sure to choose snacks that contain some fiber, ideally at least 3 grams.
fat
Fat is your friend and keeps you full, so choose snacks that have some unsaturated fats to help sustain you until breakfast.
The best late-night snack for weight loss
This creamy Cottage Cheese Snack Jar with Fruit.
if you Cottage cheese crazeNow’s your chance: this midnight snack that nutritionists rave about is the perfect weight-loss snack and a staple of social media’s biggest trends. This cottage cheese snack jar recipe adds diced peaches and crushed pecans for a sweet, crunchy snack.
“Cottage cheese and fruit is a delicious combination for a late-night snack,” says Harris-Pincus. “The slow-digesting protein from fruit, the fiber from fruit, and the unsaturated fats from nuts are a great combination for balancing blood sugar, nourishing muscles while you sleep, and replenishing antioxidants,” she explains.
Read on for more details on why this classic snack is a pre-bedtime superhero.
Contains tryptophan to promote sleep
Like Thanksgiving turkey, Rodriguez says dairy products are a great way to boost your intake of tryptophan, a naturally occurring amino acid that plays an important role in serotonin production and regulating sleep. Melatonin It’s good for sleep: Recent research suggests that foods like cottage cheese may support the quality of your sleep thanks to this and other amino acids found in dairy products.
High in protein
Dairy products are High Quality ProteinThis means it contains all the essential amino acids.1/2 cup of 1% fat cottage cheese contains 14 grams of protein and 1 gram of total fat with only 80 calories. In fact, research has shown that consuming dairy products while on a calorie-restricted diet may aid in weight loss and muscle mass maintenance. This supports previous research that suggested a high-protein diet may also help with appetite and weight control. Choosing low-fat dairy products like cottage cheese is a great way to add a solid source of protein to your evening routine.
Rich in Vitamins and Minerals
Cottage cheese contains calcium, magnesium, zinc and B vitamins. Magnesium and zinc in particular play a key role in helping convert the tryptophan found in dairy products into melatonin, the sleep hormone that regulates circadian rhythms.
One thing to be careful about with cottage cheese is its sodium content. Traditional cottage cheese is quite high in sodium. sodiumOne half-cup serving contains 459 milligrams, which is 20 percent of your recommended daily intake. If you’re trying to reduce sodium in your diet, try unsalted cottage cheese. Cottage Cheese Snack Jar with Fruit) or compare sodium content between brands to choose products with less salt.
Has fiber
Cottage cheese itself isn’t high in fiber, but adding fruit and nuts can add plenty of fiber. This recipe provides 3 grams of fiber, and if you’re lucky, some of that fiber comes from fruit. “Adding fruit can help satisfy those sweet cravings you’re trying to curb while pursuing your weight-loss goals,” says Rodriguez.
Fat
Remember, Don’t be afraid of fatHealthy fat sources help make snacks fuller and more satisfying, Rodriguez says. Cottage Cheese Snack Jar with Fruit It contains 2 tablespoons of chopped pecans, but you can vary the nuts to your liking. Other ideas include sliced almonds, walnut pieces, or chopped pistachios.
Conclusion
If you’re trying to lose weight, you can still enjoy a late-night snack. Consider your personal needs for calories, protein, and nutrients and find foods that will satisfy you. Nutritionists recommend a late-night snack that combines low-fat cottage cheese with fruit or nuts, providing protein, fat, fiber, and all the nutrients that support your weight loss goals.
