There are certain desires to which everyone can connect. When we change into our jammies, we receive them. If you cannot avoid them, you may experience unsettling nightmares and wake up feeling disturbed. Hunger can keep us awake at night; falling asleep on an empty stomach may have a similar effect.
It is more likely that you will gain weight if you don’t get enough sleep. Eating light meals before bed can actually help you lose weight. There are no specific snacks to eat before bed that will help you lose weight, but there are foods that won’t make you feel bloated all night. These foods can also improve the quality of your sleep, which will help the weight loss process.
Why It Can Be Difficult to Prevent Late-night Binges
There are many reasons why people might eat late at night. It might be because you didn’t have enough time to eat during the day or because you’re craving food. Suppose you’re experiencing cravings and think you might have an eating disorder or hormone imbalance. In that case, it’s best to consult your physician.
What Meals to Consume Before Night to Sleep Soundly and Shed Pounds
It is better to avoid snacking before you go to bed. Snacking can make you eat more and make it harder to sleep. However, if you have to snack, try to pick a food that won’t make your stomach grumble all night and might even help you sleep better. Some foods are low in calories and high in vitamins and minerals that can help produce melatonin, the hormone that helps you sleep.
If you like, you can mix the superfoods below to make healthy at-night snacks for a good night’s sleep and weight loss. Discover the most nutritious all-natural night snacks:
Foods High in an Amino Acid Called Tryptophan
- Dairy products like milk and low-fat yogurt, cottage cheese
- Some fruits (bananas, kiwi, apples)
- Organic seafood (sardines, shrimp, tuna, salmon)
- Poultry (chicken and lean turkey)
- Some nuts (almonds, cashews, walnuts, peanuts)
- Peanut butter
- Berries (cranberries, cherries, chokeberry, blueberries)
- Lentils, beans
Foods High in a Mineral Called Magnesium
- Leafy greens (spinach, kale)
- Brazil nuts, pecans
- Wheat germ
Foods High in a Vitamin Called B6
- Sunflower seeds
- Meat (lean pork, lean beef)
- Dried prunes, dried apricots
- Pistachio nuts
Foods High in a Mineral Called Calcium
- Whole-grain bread
- Green peas
- Some vegetables like tomatoes, broccoli, asparagus
- Legumes (lentils, beans)
Some of the Best Nighttime Snacks for Weight Loss
- Lean turkey slices served with green peas.
- Sandwich of salmon and avocado on whole-grain bread.
- Peanut butter and cranberries spread on whole-wheat toast.
- Greek yogurt with blueberries, cashews, and cranberries is low in fat.
- Chicken steamed with asparagus or lentils.
- Kiwi with cottage cheese on a cracker made with nutritious grains.
- Blueberry cottage cheese with mint leaves.
What Makes These Late-night Nibbles Good for Weight Reduction and Healthy?
- These foods are all low-calorie options. But they can also be nutritious and satisfying. For example, tuna, salmon, and sardines are all high in omega-3 acids, which can help stop cravings for unhealthy foods.
- These items are abundant minerals and nutrients that can promote restful sleep and alleviate bloating.
- The high levels of vitamin C, Magnesium, potassium, and iron help your body get rid of salt and deliver oxygen to blood cells. This helps you sleep better and burn more calories.
Some foods help you sleep, and some foods keep you awake. Foods like fatty, greasy, and spicy foods, as well as high-protein and water-rich foods, can prevent you from losing weight. Also, drinks like soda can keep you from getting a good night’s sleep.
Nighttime snacking is not bad if you choose healthy foods. You can be prepared for your cravings by stocking your fridge and cabinets with healthy foods.
Best Foods to Eat Before Bed for Weight Loss
It can be hard to stick to our weight loss goals at night. Often, we make healthy decisions during the day, but then we get cravings at night that are hard to resist. It’s okay to have a snack but make sure you’re hungry before you head to the kitchen. Don’t eat out of boredom or stress.
If you are still hungry after dinner, we’ve compiled a list of healthy late-night snacks that will satisfy you without hurting your diet.
Should You Eat Before Bed?
There’s a variety of data accessible on how to lose weight. Some say you should not eat anything after a particular time in the evening. However, experts say it is more important to watch what you eat and how much you eat.
Why You Should Eat Before Bed
Eating at night can help you feel less hungry and make it easier for you to sleep. Eating before bed can also help your muscles grow and give you energy for the next day. But it’s essential to make healthy choices when picking food to eat before bed if you want to lose weight. Here are some things to think about!
To Alleviate Hunger
The first and most obvious benefit of eating before bed is that you will not have hunger pains late at night. It can be helpful to lose weight because it can be frustrating to stick to a strict diet during the day and then be very hungry at night.
Even when that hunger strikes, many of us ignore our bodies’ cues because we think:
- “I don’t need calories if I’m just going to sleep.”
- “It’s bad to eat at night.”
- “I’ve made it this far – no reason to break my diet now.”
- “I can handle it.”
The truth is that our metabolism runs all the time to keep our bodies working. It includes when we’re awake and when we’re asleep. Even though digestion slows down when we sleep, metabolism still keeps going.
It means that your body is using calories consumed at both 11 am and 11 pm to power your body, whether you’re awake or asleep. So, if you’re feeling a bit hungry, it has some food late at night is okay. But if you’re starving – like your stomach is growling, or you’re experiencing pain or lightheadedness – it might be best to wait until later to eat.
If you’re hungry, have a small snack under 200 calories. It will assist restore your blood sugar and increase your alertness. Snacks are also an excellent way to regulate your hunger throughout the day.
To Sleep Better
Sleep is critical for weight loss and overall wellness. It’s difficult to sleep if you go to bed hungry. But if you overeat before bed, it also makes it hard to sleep well. Avoid eating heavy meals or fatty foods late at night because they take a long time to digest. It can cause heartburn, bloating, and poor-quality sleep.
To Build Muscle
Keeping your muscles healthy is essential when you are losing weight with phentermine. Protein can help, so should you eat protein before bed?
To Power Early Morning Activities
Eating a small snack before bed can help you not feel hungry in the morning. If you like to work out or do something else that needs lots of energy early in the morning, then a late-night snack may help you stay energetic. But if possible, experts recommend having a small, light breakfast to help you have the most energy possible.
3 Reasons Why You Should NOT Eat Before Bed
There are many benefits to eating before bed if you are hungry and your body needs some extra fuel. However, this is not always a good choice. Suppose you are emotionally eating, over-budget on daily calories, prone to heartburn, or don’t have access to any healthy options. In that situation, it is good to skip the late-night snack.
The Hunger Isn’t Physical
When feeling down, reaching for a bag of chips or a box of cookies is easy. But this isn’t healthy.
This behavior is called emotional eating because you’re eating to cope with your emotions instead of being hungry.
If you’re feeling bored, upset, excited, or just eating out of habit, it’s not a good time to have a late-night snack. Instead of heading to the kitchen, distract yourself with a non-food activity:
- Grab a book.
- Take a warm shower.
- Read or watch something on your phone.
- Call a friend.
The “appetite” test is an excellent tool if you’re unsure whether you’re feeling physical or emotional hunger.
If you’re hungry enough to eat an apple, then great – grab a piece of fruit for a snack! If chips, cookies, or chocolate sound more appealing, you might not be hungry. Try to distract yourself, and the craving will probably pass.
If you have heartburn, it is best not to eat late at night. It is because when you are horizontal, the acid reflux increases and worsens the heartburn. So if you need to eat late at night, avoid eating things that irritate your stomach, like tomatoes, garlic, chocolate, and fatty/fried foods.
No Access to Healthy Options
You should avoid eating before night if you have no healthy meal options. Eating unhealthy food is easy if you’re out with friends or at a party. But that will sabotage your weight loss efforts.
The best foods to eat before bed if you want to lose weight are low-calorie counts (under 200 calories) and good for your health.
Junk foods and party appetizers are not usually good choices if you want to lose weight. So it might be better to skip the snack altogether if those are your only options.
So, what should you eat before bed to lose weight? There are healthier options that can help you reach your goals.
Tips When Choosing Your Late-Night Snacks
Eating before bed makes your body more likely to store those calories as fat. It’s important to snack smart in terms of what you’re eating and how much you’re eating. Try to eat 90% of your calories before 8 pm when trying to lose weight.
If you know you are a person who usually snacks late at night, plan. Save some of your daily calories for your snack. This way, you will stay on track with your diet. When fixing yourself a snack, be aware of how much you eat. Remember that portion control is vital when snacking late at night.
Here Are The Best Foods That Burn Fat At Night:
1. STRING CHEESE
String cheese is not only delicious, but it can also help you lose weight. String cheese is low in calories (most brands have less than 80 per serving) and high in protein. String cheese also doesn’t contain carbs, making it an excellent snack for people on the keto diet. String cheese also contains 200mg of calcium per serving, which can help you boost your metabolism.
Like popcorn, almonds can also satisfy your craving for something crunchy and salty. But unlike popcorn, almonds are a good source of protein and magnesium. Magnesium is a mineral that has been demonstrated to aid in treating insomnia. Almonds are also a good source of melatonin, a hormone that helps regulate sleep and wake cycles.
Almonds are high in calories. However, they may aid in the reduction of belly fat and the prevention of cardiometabolic disorders. Studies show that people who eat almonds instead of complex carbs lose weight.
Avocados are a well-known superfood. They have a lot of fat and not many carbs, making them perfect for people on the ketogenic diet. Avocados are also strong in fiber, which keeps you satisfied for longer and keeps hunger at bay.
If you don’t like eating avocados by themselves, consider preparing guacamole or combining them with another item that can help you lose weight: cottage cheese. Adding avocado to your diet before bed can seriously help weight loss, so why not add it now?
4. COTTAGE CHEESE
Eating cream cheese before bedtime can assist you in losing weight, according to the British Journal of Nutrition. Cottage cheese is high in protein, which is released slowly into the body and helps to rebuild and restore muscle mass while you sleep.
Cottage cheese is a great keto-friendly snack that is cheap to buy. It only has 2.7g of net carbs per 100 grams. Adding salt, pepper, and cucumber can make it more delicious.
5. CITRUS FRUIT, ESPECIALLY GRAPEFRUIT
Citrus fruits help your body temporarily burn fat faster. The best citrus fruit to eat specifically for weight loss is grapefruit.
Grapefruit can help regulate your blood sugar levels, which makes it easier to resist cravings for sugary foods.
Lentils are high in fiber when cooked. It means they will help you feel full for longer. The high protein content of lentils makes them a suitable substitute for meat and poultry for vegetarians.
According to a study spanning 18 months, participants who increased their diet of pulses lost more weight and abdominal fat than those who consumed fewer pulses.
Eggs are a must-have food for anyone trying to lose weight. They are minimal in calories, containing only about 80 calories per egg. They also have a lot of protein (6 grams per egg) and the amino acid leucine.
Leucine is an important amino acid that aids muscle growth by promoting protein synthesis. This amino acid can also help you increase your metabolic rate by having a higher percentage of muscle.
8. GREEK YOGURT
Traditional yogurt has less protein than Greek yogurt. It can prolong the feeling of fullness. Eating a small cup of Greek yogurt may be less likely to reach for an ice cream pint later.
Plain yogurt sweetened with berries or cherries can reduce daily sugar intake. The antioxidants in berries may help to counteract oxidative stress caused by sleep disorders. Adding cherries may also be beneficial, as they are thought to contain a significant amount of melatonin.
Chicken is a popular food for ketogenic diets because it is cheap, easy to make, and a good source of protein. The finest method for cooking chicken breast is on a grill, which preserves all nutrients without adding carbohydrates or fat.
A 100-gram serving of blueberries contains only 57 calories and 2.4 grams of dietary fiber, making them a great low-calorie snack. Studies on laboratory rats found that blueberries helped them lose abdominal fat and lower their cholesterol.
Cucumbers are low-calorie vegetable that is mainly water. It means that they will help you feel full and satisfied. Cucumbers are good for you, but it is important to note that they contain a lot of water. They can disrupt your sleep if you eat them before bed.
If you’re attempting to reduce weight, cherries are one of the most significant fruits to eat at night. They have a lot of melatonin, a hormone that helps you sleep. We are aware that adequate sleep is vital for weight loss, so consider eating some cherries or drinking sugar-free cherry juice.
13. GREEN TEA
Green tea is a drink that can help you lose weight while you sleep. It is thermogenic, which means it helps your body burn more calories. You can make a green tea recipe for weight loss yourself.
Raspberries are one of the best snacks you can consume at night. In addition to being loaded with antioxidants, these little guys are also fiber-rich. Serve them with Greek yogurt for an additional protein boost.
Sauerkrauts are a German delicacy that is made from fermented cabbages. They are high in probiotics, which are suitable for your gut health. Probiotics can also help you lose weight and body fat. According to a study, people who consumed probiotic-rich foods shed more weight and body fat than those who did not.
Oatmeal is a breakfast food but can also be a good snack. Oatmeal is made with whole grains, which are high in protein and fiber and low in calories.
The carbohydrates in oatmeal help the body release serotonin. This hormone helps to decrease stress and makes you feel calmer.
Broccoli is another high-fiber vegetable to add to your list. This brassica vegetable contains a lot of vitamin C, which aids in metabolism stimulation. Whether you consume it raw or cooked, you will reap the nutritional benefits!
Pumpkins are not just for Halloween. They can help you lose weight! This orange squash is high in fiber and beta-carotene, which are healthy for the metabolism. Plus, it is low in calories and makes a delicious addition to any nighttime snack.
Quinoa is another slow-digesting carbohydrate to add to your list. This grain includes the nine necessary amino acids, making it a complete protein. Add quinoa to your favorite nighttime smoothie and watch the pounds melt away!
There is a reason why Jack desired magical beans. They are healthy for the heart and the waistline!
These tiny beans are rich in fiber and protein, which will help you feel full throughout the night. In addition, they are an excellent accent to any dinner dish.
Eating an apple can help you stay healthy and keep your weight. Apples are a high-fiber and high-vitamin C food, which can help boost your metabolism. I like to eat mine with peanut butter to satisfy my cravings late at night.
These teeny-tiny morsels are an excellent source of several nutrients. They make a great late-night snack because they are minimal in calories. You can consume them on your own or combine them with the yogurt or smoothie of your choice.
23. CASEIN PROTEIN SHAKE
If you are looking for a high-protein evening snack, a casein protein shake is your best option. A type of protein known as casein has a digestion rate that is significantly lower than other proteins. It means it will keep your metabolism revved up even while you sleep. Make one beforehand and keep it on hand for when cravings strike.
This powerful spice can help with weight loss. It has a lot of antioxidants and anti-inflammatory chemicals, which benefit your metabolism. Before bed, add it to a cup of warm milk and drink it.
25. COCONUT OIL
Coconut oil is a good source of the beneficial fats required for weight loss. It also has a compound called lauric acid, which can help to boost your metabolism. Adding just one tablespoon of coconut oil at night should give you the results you’re looking for.
26. BELL PEPPERS
Bell peppers come in different colors, but they’re all good for you. You can cook them or eat them raw. They have a lot of fiber and vitamin C.
27. GREEN PEAS
Green peas are a good source of protein and complex carbohydrates. It indicates that you will feel full throughout the night. You can boil them and season them with salt and pepper to create a healthy snack.
28. SUNFLOWER SEEDS
Beneficial lipids can be found in high quantities in sunflower seeds, making them an ideal food source. These fats help to boost your metabolism and keep you healthy. You can eat them as part of a trail mix or just eat them straight out of the bag!
29. DARK CHOCOLATE
Antioxidants and magnesium can both be found in abundance in dark chocolate. The antioxidants help fight free radicals and keep your metabolism going strong. Magnesium can help relax muscles and promote better sleep.
Dark chocolate is one of those deliciously nutritious foods. Make sure you stick to the indicated serving amount because exceeding that limit may have negative health consequences.
30. APPLE CIDER VINEGAR
According to a recent study, people who routinely eat vinegar weigh less, have a lower BMI and have less visceral fat than those who do not.
Popcorn is a good source of whole grains. Also, it’s a fantastic way to get more fiber. Popcorn is also an excellent snack to have when you’re trying to curb your sweet tooth. You can make it by putting popcorn in a pot with oil and then popping it. After that, put some melted dark chocolate on top for a sweet and healthy snack.
Here Are The Worst Foods To Avoid At Night
High-Carb, Oil-Laden Fat Bombs
Eating junk food, sugary snacks, and fried foods can make you gain weight. But eating these foods at night may have a more significant impact on your weight than if you ate them during the day.
Fast food is unhealthy for Americans, and it can be dangerous. People who eat fast food as a staple part of their diets double the risk they pose to their heart, kidney, and overall lifespan. Processed food is more than just easy, convenient, and cheap; it’s also addictive, which means you are much more likely to overeat it when it’s on your plate.
It can be tough to give up fast food entirely, but it will be easier if you create a rule about how late you’re allowed to go out and get some. If you find it difficult to resist the temptation to buy fried or processed foods at the store, try not to buy them until you’ve reached your weight loss goals.
Soda is an easy thing to grab late at night. It’s especially easy if you’re up late working, gaming, chatting with friends, or surfing the web. However, our primary concern is beverages that are heavy in added sugar. And high fructose corn syrup includes a considerable number of extra calories. We should qualify this suggestion by saying that drinking diet soda late at night does not help the situation.
Soda is high in sugar and calories, causing weight gain. The caffeine in soda can also keep you up late. The artificial sweeteners might make you want to eat more unhealthy food.
Ice cream is one of the top three foods to avoid when losing weight. It’s full of calories and sugar, and most brands don’t have much protein. That’s not a good trade-off if you’re looking to lose weight.
One study found that obese children and children of average weight ate more ice cream when offered freely. Because the obese children did not understand that they were getting full since they were not physically connecting eating the ice cream with feeling full.
This finding suggests that we may overindulge when left to our devices. For example, we’re more likely to eat unhealthy foods when we have the chance. It makes it harder to lose weight. To avoid this, try not to buy unhealthy foods at the grocery store in the first place.
If you are on a diet, we recommend that you avoid alcohol. Alcohol has a lot of calories, and the body quickly absorbs it. It also does not have any nutritional value.
Drinking alcohol can make it harder to sleep well. You may fall asleep sooner if you drink. But when you become sober, you will wake up; you will wake up. It will happen multiple times during the night and affect how well you sleep.
If you want to be healthy, it is essential to get a good night’s sleep. When you’re well-rested, your body works better, lowering your stress hormones. It means you will be in a better mood and more likely to make healthy daily decisions.
Cereal And Milk
Cereal and milk can be dangerous for dieters for two main reasons:
- Eating a much more significant portion is accessible than strictly necessary, which means more calories before you sleep.
- It can often be highly processed and full of sugar, equating to a huge calorie bomb before you sleep, even if you only eat a small cup.
Even whole-grain cereals can be bad for you if you eat them late at night. The time of day you eat impacts how your body processes and stores food. A study found that avoiding snacks late at night might help you lose weight, especially if you have a good breakfast the following day.
It is a good reason to save your cereal bowl for the next day. You will be able to eat it in the morning and not feel tired all day.
Big Portions Of Anything
People who eat late at night usually eat more than they should. They eat most of their daily calories at night. It makes them not want to eat as much the next day, and it becomes a cycle.
Your body’s biomechanics are more important than whether you’re full or not when it comes to how late you should eat. Overeating at night can mess with your glucose tolerance, gastric emptying, and resting metabolism, making it harder for you to lose weight.
The Bottom Line
If you’re hungry late at night, consuming a snack with fewer than 200 calories will not cause you to gain weight.
Some whole, minimally processed foods make good snacks for when you’re winding down at night. These include kiwis, goji berries, edamame, pistachios, oatmeal, plain yogurt, and eggs.
These foods contain compounds that can help you sleep better, like tryptophan, serotonin, melatonin, and magnesium. The best thing to do is keep snacks that are good for you nearby so you won’t be tempted to get unhealthy food from a convenience store or fast-food restaurant.
Frequently Asked Questions About Best Foods to Eat at Night for Weight Loss
What Foods Can I Eat at Night Without Gaining Weight?
Eating a snack under 200 calories will not make you gain weight if you are hungry late at night. There are many healthy and tasty snacks that you can eat that are under 200 calories. These snacks include kiwis, goji berries, edamame, pistachios, oatmeal, plain yogurt, and eggs.
Is It Ok to Go to Bed Hungry?
You can safely go to bed hungry if you have a healthy diet throughout the day. Avoiding late-night snacks and meals can prevent weight gain and increase your BMI. If hunger prevents you from falling asleep, you can consume meals that are easy to digest and induce sleep.