Monday, March 21, 2016

6 foods to eat before going to sleep at night that can help you lose weight

foods for good sleep

There are certain foods that are healthy for weight loss, and eating them before going to sleep at night will be highly beneficial for as many that are embarking on a weight loss plan. We shall be looking at 6 of such foods in this post.

Many of us underestimate the power of sleep, we fail to realise that poor sleep is actually one of the strongest risk factors for weight gain or obesity. One major problem for many dieters is that they get cravings at night and they find themselves eating a lot of junk foods before going to bed. The junk foods accumulates calories that are been added to the foods they have already eaten during the day, often pushing them towards the range of weight gain.

In this post we shall be looking at 6 healthy and nutritious foods that are low in calories but still have the ability of making you full, so that you can eat them at night without having worries of gaining weight. Some of these foods have also been proven to help with a good night sleep. Now let us look at 6 of them.

6 foods to eat before going to sleep at night 

There is a popular saying that "eating before bed is bad for you", but this fact is actually false. If you usually choose high-calorie junk foods that are loaded with sugar, then yes. That type of food will always cause weight gain in the long run. However, some late-night snacks can actually be good for you.

Studies have shown that small, nutrient-dense bedtime snacks can benefit metabolic health and help build muscle, especially if you exercised during the day. There are also several foods that have been proven to help us sleep better when we eat them before bed. This is very important, since poor sleep is one of the strongest risk factors for obesity. What matters in a late-night snack is what you are eating. Certain bedtime snacks can even help you lose weight.

So, if you like to indulge in a snack before bed, make the following 6 foods your perfect choices.

1. Cottage cheese

The cottage cheese helps to build your muscle while you sleep. Cottage cheese is high in nutrients, and tends to be low in fat and calories. While this is great for watching your waistline, it is not what makes it a remarkable bedtime snack. Cottage cheese is predominantly made up of a milk protein called casein. Casein is a slow-digesting protein that is well-known to sustain overnight muscle repair and growth. This means it can actively help build muscle while you sleep, which is why it is such a popular late-night snack in bodybuilding communities.

2. Bananas

Bananas boost weight loss and relaxation. If you have more of a sweet-tooth, bananas are a fantastic late-night snack choice. They are full of important nutrients like potassium, vitamin B6, vitamin C and fibre. Bananas contain high amounts of fibre. If you choose bananas that are greenish (not fully ripe), then they are also high in resistant starch. Fibre and resistant starch may help you feel full and less hungry, which leads to a reduction in calorie intake

Bananas are also a great source of tryptophan. Tryptophan is an amino acid that can make you sleepy. It is converted into the sleep hormone melatonin, helping you get a good night’s sleep. Remember, people who do not sleep enough tend to be much more overweight than those who do. Perhaps best of all, each banana contains only 100 calories and does not leave any mess to clean up.

3. Almonds

Almonds promotes a restful sleep. A handful or two of almonds makes an easy and healthy bedtime snack. They are rich in several important nutrients, including magnesium. Studies show that a lack of magnesium greatly affects melatonin levels, circadian cycle and sleep disorders. Therefore, consuming additional magnesium can help improve sleep quality. In an 8-week study of elderly subjects, an additional 500 mg of magnesium per day significantly improved sleep quality, sleep duration and other measures of insomnia.

One handful of almonds contains about 150 mg of magnesium, which is a very healthy dose of this mineral. Sleep is crucial to weight loss, and almonds may be just the snack to ensure you get a full, restful night’s sleep. Just be careful not to go overboard with almonds, as they are considered a high-calorie food.

4. Turkey

Turkey provides protein and helps regulate sleep. It is a relatively low-calorie meat that contains high quality protein. Increasing the amount of quality protein in your diet is incredibly important for weight loss, as it reduces appetite much more effectively than either fat or carbs. Protein actually aids weight loss in two ways:

1.      Increases calories out by raising your metabolic rate
2.      Decreases calories in by keeping your appetite in check.

And, just like bananas, turkey also contains high amounts of relaxing tryptophan. This is what gives it the late-night edge over other types of meat. Tryptophan can help you fall asleep faster. One study in men also found that tryptophan caused significant sleepiness, both at night and during the day. Turkey is a great weight-loss food that also promotes improved sleep. It is high in nutrients and low in calories — a thin slice or two before bed won’t cost you more than 100 calories.

5. Canned tuna

Canned tuna benefits the overall health and wellbeing of humans. About 40% of the United States population is vitamin D deficient, and this is linked to a host of health problems including sleeping disorders. Vitamin D deficiency is also linked to worse sleep apnea. It may also decrease sleep duration.

Not only is canned tuna an easy and filling snack before bed — it’s also a wonderful food source of vitamin D. Just 3 ounces (one small tin) of tuna contains 50% of your daily vitamin D requirements. The other reason to choose tuna is because of its healthy omega-3 fats. Omega-3 fats are incredibly important for optimal body and brain function. Frankly, we should all be eating far more omega-3 fats. Optimal body and brain function, as well as restful sleep, are important for weight loss.

6. Cherries

The last but not the least is cherries, and it have been found to improve quality sleep. Cherries are one of the quickest and sweetest bedtime snacks. A cup of cherries contains only 50 calories, so they are definitely a weight-friendly choice. Several experimental studies have shown that cherries can help improve sleep, and even help treat sleep disorders.

One small study of people with chronic insomnia found that cherry juice greatly reduced the severity of sleeplessness. In fact, the effects were equal to or even exceeded treatment with valerian. Cherries cause a great increase in the body’s secretion of the sleep hormone melatonin, which is thought to be responsible for the abovementioned effects. Several other studies also support the link between cherry consumption and improved quality of sleep. Cherries may actually have the greatest sleep-inducing effect of all the foods on this list.



A Medical Microbiologist, Public health worker, blogger and artcle writer, and offcourse a fan of Manchester United football club